87. Still Grading at 9 PM? The Science-Backed Strategy That Makes Teaching Sustainable
Still Grading at 9 PM? The Science-Backed Strategy That Makes Teaching Sustainable
How to stop grading at 9 PM and finally leave school on time—using science-backed implementation intentions.
Still staying late? Checking work email on weekends? Bringing grading home every night?
You'll learn the if-then strategy that research shows is 2-3X more effective than willpower or vague goals like "I'll leave on time this year."
What are implementation intentions? Specific if-then plans that create automatic teaching habits by linking triggers to actions.
Instead of: "I'll grade less at home" (vague goal that fails)
Try: "If I finish teaching at 3:30, then I'll grade for 20 minutes before leaving at 4 PM" (implementation intention that works)
Why implementation intentions prevent teacher burnout:
✓ Remove decision fatigue (no more 4 PM "should I stay or go?" debates)
✓ Create automatic habits (your brain triggers behavior without willpower)
✓ Bridge the gap between intention and action (where most teaching goals die)
✓ 2-3X higher success rate than traditional goal setting
In this episode:
- The science behind implementation intentions for teachers
- How to create if-then plans for leaving school on time
- The 5-step process to build sustainable teaching habits
- 4 common mistakes that sabotage your goals
- 15 ready-to-use if-then plans for teachers
The teaching goal that always fails:
"This year I'm leaving on contract time. No more grading at 9 PM. I'm setting boundaries." You mean it. But two weeks in? Same patterns. Staying late. Checking email after dinner. Bringing work home every weekend.
The problem isn't willpower—it's weak design. Your brain needs specific triggers and automatic responses.
The 5-step process:
1. Identify ONE habit to change - Staying late, checking email at night, saying yes to too many commitments
2. Name the trigger (the "if") - Specific, observable, consistent (e.g., "If the bell rings at 3:30...")
3. Define the action (the "then") - Clear, achievable (e.g., "...then I leave by 4:30")
4. Write it down and rehearse - Visualization strengthens neural pathways
5. Track and adjust - Refine what's not working
Examples of implementation intentions for teachers:
- If the bell rings at 3:30, then I wrap up within 10 minutes and leave by 4:30
- If I get in my car after school, then I turn off work notifications
- If someone emails after 5 PM, then I don't respond until morning
- If a student triggers frustration, then I take 3 deep breaths before responding
Common mistakes:
✗ Trigger too vague ("when I'm done")
✗ Action too complex (multiple steps)
✗ Not writing it down
✗ Creating too many at once
How this connects to the STRONG Framework:
This strategy is the "Optimize" pillar—simplify and refine your systems. Implementation intentions transform "I want to change" into "I actually changed."
Research shows they increase goal achievement by 200-300% by automating behavior. No willpower required.
Stop staying late. Stop grading at 9 PM.
You don't need more discipline. You need better systems.
Pick one if-then plan this week. Write it down. Watch what happens when your brain has a clear path to follow.
Full article with 15 ready-to-use implementation intentions: https://www.jeremyajorgensen.com/why-your-teaching-goals-fail-and-how-to-fix-them-with-implementation-intentions/
Join The STRONG Teachers Lounge: Build sustainable teaching practices with a community using the STRONG Framework, implementation intentions, and peer accountability. -https://www.skool.com/the-strong-teachers-lounge-3476/about