Teaching and Filled Cups

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Photo by Danielle MacInnes on Unsplash

My curriculum for a Health and Wellness class involves the creation of a self-care plan. I’m tinkering with an idea…

My Vision: an interactive self-care planning activity that allows for an inclusive experience for face-to-face, synchronous and asynchronous students.  

My Process: scour the internet for inspiration. Curious what I found? I’ve got you covered:

Wellness Worksheets

myCompass: A Personalized Self-Help Tool for your Mental Health

Self-Care Assessment

Developing Your Self-Care Plan

Self-Care Toolkit 

How to Create an Individualized Self-Care Plan

Self-Care Guide

30 Ways to bring more Mindfulness and Self-Care to your Classroom

Well, inspiration has definitely struck! This is what I’ve got so far:

Lesson: Short slideshow on the importance of self-care as a helping professional

Activity 1: Fill Your Plate


  • Purchase large paper plates for all in-class students
  • Bring markers
  • Provide advanced notification to virtual students to pick up a paper plate and have markers available for this particular class


Take stock of what’s on your plate. What typically fills your day to day? Divide your plate into sections based on what you spend your time doing. Example: If you’re at school for 6 hours a day, a large section of the plate will be devoted to school. Once your plate is finished, take a photo of it and post it on the shared Padlet here

Activity 2: Fill Your Cup


  • Gather objects that can be tested at each self-care station (e.g. stress ball at the physical self-care station) and make sure to add a suggestion to the Padlet for an online alternative (e.g. pour some flour into a baggie and squeeze)
  • Purchase large Styrofoam cups for all in-class students
  • Bring markers and pencils/pens
  • Cut out small strips of paper
  • Provide advanced notification to virtual students to pick up a Styrofoam cup or a blank mug to write on with markers. Also ask them to prepare small strips of paper and have a pen/pencil
  • Divide room into self-care stations


If our plate is full, we may be running on empty. Your cup represents yourself in this state. Visit each of the self-care stations and try out the strategies from each station. Spread out so that not everyone is starting at the same station. Even though there are physical stations, some of the activities are done online. Have a seat at the station, get comfy and try out the strategies!

The goal is to find strategies that will help you to fill your cup with concrete ideas of things you can do to help you cope with your full plate.

You can fill your cup in one of 2 ways: write the activity on the outside of your cup or write it on the strip of paper at the station and put it in your cup. Once your cup is full, take a picture of it and post it on the shared Padlet.

Activity 3: Virtual Tea Time


Now that you’ve had a chance to visit all the stations and fill your cup with self-care strategies that work for you, let’s have a virtual tea time so students from all modes of delivery can process the experience together. Suggestions:

  • Add a new suggestion to the Padlet
  • Comment on your experience related to one of the strategies


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