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Katherine High School

TERM 1, WEEK 9-10 April 1, 2011

Principal’s Message Thanks to all parents, staff and students who completed the Perception Surveys, the data collected will help inform our development of the Katherine High School’s Strategic Plan for the next four years. The data from the Perception Survey we will publish once we have had time to collate all the information. The staff Professional Development held on the last day of Term 1 was well spent in commencing planning of the Faculty Strategic Plans in line with the DET Strategic Plan and we also commenced the introduction of a new reporting system. The planning we started on Friday ended what has been another hectic term and I would like to thank all staff for their hard work over the last 10 weeks. There were a number of highlights for the term with the many sporting competitions, Harmony Day and the Annual Swimming Carnival. One of the disappointments was the spike in ‘fights’ between some of our senior students toward the end of the term as it highlights their inability to manage their differences in a reasonable way. This is an area we need to make considerable improvements in. I encourage parents to contact the school if you have any concerns and I hope everyone has a safe and enjoyable break. Anne White Principal

Student Diaries Student diaries linking teachers, parents and students together. As you are aware all student at KHS have been issued with student diaries. These diaries provide a valuable means of communication between your student, yourself and your child’s teachers at our school and we would like to encourage parents to check their child’s diaries for messages that may be addressed to them from the first day of school in Term 2. Parents are also encouraged to use these diaries to communicate with their child’s teachers and to check homework and/or assessment items that need to be completed. Term 2 Dates: Monday April. 11 to Friday June. 24 (11 weeks)

WEEK 1 (April. 11-15)

WEEK 2 (April. 18-22)

• • •

• •

Yr12 Chemistry Excursion April. 11 COGSO Travelling Roadshow April. 11 Year 7 girls camp. April. 14-15

Year 7 boys camp. April. 20-21 Good Friday April. 22

Knowledge, Honour, Success

National Day for Action Against Bullying and Violence

March 18th was National Day for Action Against Bullying and Violence, in preparation for this day four of the Middle Years Student Leadership Council members attended the “Positive Bystander Behaviour Forum”. At the forum students discussed topics such as what is bullying? Why people get bullied? Who gets bullied? What can I do? The students then came up with ideas to help stop bullying and to encourage others “to step in and say no” when they see someone being bullied. The students who attended the forum will now further develop these ideas with the SLC and are looking forward to implementing their ideas at Katherine High School.

Music Update Congratulations to Jehrome Reyes, Jianynne Anastacio and Holly Mannion for making it to the Urban Quest SemiFinals last Tuesday. All three students performed at Casuarina Square in front of Australian idol judge, Mark Holden. Extra congratulations to Jianynne who made into the finals to be held Saturday 1st April at the Darwin Entertainment Centre. Look out for more performances from these three young people in the future. Also Congratulations to Luke Scattini who is one of 12 students from across Australia who have been selected to attend a songwriting workshop in Sydney next term. Luke will be working with some of Australia’s top songwriters to produce a song for the national Music Count Us In Program. Good luck Luke!

School Jacket Following requests from parents and students we have decided to arrange for a School Jacket. The jacket design is a royal blue with white piping to a red side panels and red collar piping. The jacket will be microfiber with an interlock lining. Available in sizes from 10C to Adult 4XL. Orders must be pre paid ($60.00) at the office by April 21. Delivery time will be approximatly 10 weeks.

Open Book Project The Open Book Project aims to show today’s teenagers that they’re not alone and to raise awareness and funds for Reach. We’re hoping that by people sharing a page of their teenage diaries, today’s teenagers will know that no matter where life takes you, there are similar things we all experience when growing up. It’s a pretty courageous act that we think will make a big difference in the lives of Australian teenagers, by supporting them to thrive. HOW CAN I MAKE A DIFFERENCE? In true Reach style we want YOU to take the courageous step of sharing your teenage diary to support the campaign! It’s easy - if you’re over 18 just dig up or re-create a page of your teenage diary and upload it here: getinvolved or here: Imagine the difference it would make to your students, knowing that you were once a teenager too…

Sports Update Junior Teen Gym Program in the Sport Science Building The Certificate 3 Group Fitness class will offer a Junior Teen Gym program for students in years 7, 8 and 9. The program will start Week 3 of Term 2 and will run at recess (1030-1055) on Tuesdays and Thursdays. The aim of the program is to get the junior students into the gym setting and exposed to healthy lifestyle activities including fitness testing, cardiovascular training, introduction to weight machines, nutrition education and flexibility training. The program will accept the first fifteen students who express interest to Pam Franklin (pam.franklin@ The cost is $20 per term (payable to the front office), participants will be required to complete pre-screen questionnaires and have parental/guardian permission to attend. If you have any questions about the program, please don’t hesitate to contact Pam on the above mentioned email. Also Congratulations to Joanne Morrison who has been selected for the NT 17&U Netball Team. She will compete against the other states in April at the 2011 Australian Nationals to be held in Brisbane.

Year 9 Darwin Trip

The Year 9 overnight Reward Trip to Darwin was indeed extremely rewarding, for both students and teachers. On the Thursday we visited the CSIRO and had fun programming robots then everyone had a great time splashing about at Leanyer Water Park. At night, we enjoyed A LOT of pizza and the movie “Rango”. We are very appreciative of Nightcliff Middle School for allowing us to spend the night in their gym which met our needs perfectly. On the Friday we were lucky enough to have a presentation on “A Fair Go” with a guest speaker from the Anti-Discrimination Commission – it gave us all a lot to think about. Finally, off we went to Casuarina, for some shopping and yummy food. The teachers sat down to enjoy some Sushi, and a couple of kids even dared to try it – mind you, by the look on their face and a dash to the bin, I don’t think they were too impressed. So home we travelled; the teachers exhausted and the kids were buzzing. The students displayed exceptional behaviour and were outstanding representatives of Katherine High School. Congratulations to all of those students and a big thank you to Jodi Stanly and Rod Cremona for their positive contributions. Jen Watts Year 9 Coordinator

School Notices

We’re publishing our own

cookbook We are delighted to announce that as our next fundraising project, we are going to create our very own Vogue-Style cookbook. We chose this project because it can involve all children and their families of Katherine High School, contribute to producing a professionally published cookbook full of wonderful family favourites, and because it will make a truly beautiful and personalised gift for your family and friends. You also get to see your name included at the bottom of your recipe! Please help us compile this wonderful cookbook by submitting your favourite family recipes. We hope to receive recipes from ALL families (and staff) ! They can either be old family recipes passed down through the generations or from your favourite cookbook. Please see the letter attached to this newsletter on how to submit your favourite family recipes and preorder copies of the cookbook.

Free TRAVELLING ROADSHOW proudly presented by

KIDS BRAINS & BEHAVIOUR What makes our kids behave the way they do? What’s brain chemistry? How can we help them? VALUES AT WORK My Values/ Your Values /Their Values/Our Values How to work with other peoples & their values! with Dr Andrew Fuller & Dr Neil Hawkes KATHERINE HIGH SCHOOL Monday 11th April 6.00 – 8.00pm A range of information sheets from Dr Andrew Fuller is attached to this newletter.

School Contact Details • Anne White (Principal) (08) 8973 8200

• Chairperson (KHS Council)

Compulsory School Uniform Just a reminder of our standard uniform that is compulsory for all year levels. This involves a school shirt and black shorts/trousers. Boardshorts are not acceptable. Also, students must wear enclosed footwear - no thongs.

Student Email Every student has their own email address that can be checked at school or at home. We are encouraging students to access their email more and more. At home, students can use ‘webmail’ to check their email:

TERM 1 WEEK 1 April


WEEK 2 April


WEEK 3 April



Easter Monday ANZAC Day

Additional Holiday

WEEK 4 May






Yr12 Chemistry Excursion COGSO Travelling Road show



School Assembly Year 7 Girls Camp






Year Level Assembly Year 7 Boys Camp

Good Friday


29 NT Schools AFL Camp



Every Child, Every Day Improving student enrolment, attendance and participation is everybody’s responsibility and everyone’s business.


Community Notices

KATHERINE INTERAGENCY TASKING AND COORDINATION GROUP The Katherine youth ITCG meetings have been scheduled for the first Wednesday of the month for the rest of the year. However the next Youth ITCG was scheduled for 6th of April, during Youth Week. After some consideration, the Chair has moved to have the next Youth ITCG changed to WEDNESDAY 13TH APRIL, 9.30am at the YMCA. Look forward to seeing you there. Kate Ganley, Regional Justice Project and Coordination Officer

Get your L’s, and your P’s and 12 driving lessons for $186 TOTAL Lessons are conducted in our modern, dual-control driving school cars. Male and female instructors are qualifi ed teachers with loads of experience. We have manual and automatic cars and can pick you up from school and drop you home. We encourage buddy lessons. DRV4LYF donates the DRV4LYF Perseverance Award at Katherine High School’s Graduation and we support the local community through Rotary International. $1 of every lesson is donated to charity. Provisional dates (DTAL Theory 1): April 4th and 5th 3-6pm Katherine High School May 2nd and 3rd 3-6pm Katherine High School Provisional dates (DTAL Theory 2): March 5th 2-5pm Charles Darwin University May 7th 2-5pm Charles Darwin University Students who complete the DTAL course and pass their P test will go into the quarterly draw to win an iPod Nano. Want more information? Check out our website: or email or phone 0448890653 or 0438808835. Further information is also available from Sheryl Fotakis, Senior Teacher Administration, KHS

Proudly Supported by Katherine Regional Community Bank ® Branch

Community Notices Rivers Region Sports Update

Development/Selection Camps Have your represented your school, region or club in This Sport? Are you keen to further develop skills and understanding of the Game? Would you like the opportunity to represent Northern Territory? 19 and Under Boys Football 19 and Under Girls Football (Soccer) Development/Selection Camp June 3rd – June 5th, Darwin, NT

18 and Under Boys Basketball 18 and Under Girls Basketball Development/Selection Camp June 3rd – June 5th, Darwin, NT Then nominate now, before April 18th to attend the 18 and Under Basketball Development/Selection Camp.

16 and Under Netball Development/Selection Camp May 20th – May 22nd, Darwin, NT Then nominate now, before April 6th to attend the 16 and Under Netball Development/Selection Camp.

Then nominate now, before April 18th to attend the 19 and Under Football Development/Selection Camp. These 3 day events comprises games and development activities. To conclude the event a NT representative side is selected. The cost for this event is $250; this covers School Sport levy, lunch on Friday and Saturday and travel costs. If you require private billeting there is an additional $50 that will go to the billeting family. Pick up nomination forms from your school office, complete and return to your school office. If you require further information please contact Daryl or Bronwyn on 8971 2643 or email rivers.ssnt@

RIVERS SSNT FOOTBALL (SOCCER) TRIALS DARWIN Girls & Boys Championship (formally exchange) 8 – 10 June 2011 If you are interested in being involed please call Brad Henry on 8972 3555

WANTED MANAGERS AND COACHES Rivers School Sport NT desperately needs Managers and Coaches for some 2011 team events. If these positions are not filled teams will be unable to attend. 12 & Under Basketball Boys – Manager and Coach. Darwin 25, 26, 27 May. 12 & Under Tennis – Manager and Coach. Darwin 22, 23, 24 June Track and Field – Manager. Darwin 19, 20, 21 August. 12 & Under Football (soccer) Girls – Coach. Darwin 24, 25, 26 August. All Managers and Coaches must hold an ochre card. If you are interested please contact the Rivers office on 89712643 (ext 28) or email for more information.

Brain Fuel Andrew Fuller Neuro-nutrition

Your brain runs best when you give it the best fuel. If you don’t eat right your brain is like a car full of the wrong sort of petrol chugging up the hills and needing more revving to get going.

You don’t need to reach for the medicine cabinet every time you want to feel better. Often making sure you get some exercise, sleep well and eat well can make an amazing difference to how switched on you feel.

Brains need breakfast. The research is in: if you want to do well at school and in life you have to eat breakfast.

Foods that improve your

Breakfast eaters get 40 % higher marks in maths. People who eat breakfast are less likely to be absent from school and are less likely to be late to school.

These are foods that have relatively high levels of the amino acid, L- tryptophan.

Studies indicate that non-breakfast eaters are twice as likely to be depressed, four times as likely to suffer anxiety and 30 % more likely to be hyperactive. Having a higher protein- lower carbohydrate mix for breakfast enhances concentration and memory. So avoid lots of sugary cereals, juices and heaps of toast and get some eggs, milk and porridge or bacon in.

Sugary drinks give you the wrong sort of buzz. Firstly they make you sick. Just two soft drinks (75 grams of glucose) results in the free radical production of damaged fatty acids called isoprostanes to rise by 34% in just 90 minutes after consumption, Secondly, they make you stressed. One study at Yale University gave 25 healthy children the same amount of sugar found in one soft drink and found that their adrenaline levels were boosted to more than 5 times normal levels for up to 5 hours later.


Andrew Fuller

mood, sleep and calmness

L- tryptophan synthesises in your brain into serotonin the most powerful anti-depressant known to humankind. It also makes you sweeter, calmer and helps you to sleep better. The foods that are rich in Ltryptophan include: Turkey Almonds Whole wheat Cottage Cheese Soybeans

Lean Beef Milk Pumpkin seeds Omega 3 fatty acids

Food that improve happiness, concentration and motivation. Tyrosine is the amino acid that synthesises in your brain to create dopamine. Dopamine is the neuro-chemical related to motivation and concentration. It helps you to feel pumped and raring to go. The foods that are rich in tyrosine include: Fish Dairy Yoghurt

Oats Chicken Milk


It don’t mean a thing if you ain’t got that zing!

Use your pantry to keep yourself well.

Give yourself an energy boost by eating foods that are rich in the amino acid, L-phenaline. This amino acid synthesises into noreprinephrine and dopamine. Not only will having more of these neuro-chemicals improve your get up and go, it will also be good for your memory.

While we are considering what foods help us to perform at our best we should also discuss anti-angiogenic foods. These are foods that seem to play a role in limiting the pathologic formation of new blood vessels (angiogenesis) associated with many human illnesses.

Food that are rich in L-phenaline include:

Anti-angiogenic foods you should consider having more of in your diet include:

Lima beans Peanuts Yoghurt

Sesame seeds Chicken Milk

Almonds Artichokes Blueberries Cherries Garlic Grapefruit Kale Mushrooms Olive Oil Parsley Pumpkin Red grapes Sea Cucumber Strawberries Tuna Walnuts

Keep your sunny side up! Foods that decrease irritability and tension are high in L-glutamine. L-glutamine synthesises in the brain into GABA or Gamma-Aminobutyric Acid. Foods that are rich sources of L-glutamine include: Eggs Grape Juice Sunflower seeds Peas

Peaches Avocado Granola

Eating a balanced healthy diet makes an enormous difference to how well people do at school.

Help your brain to learn Choline synthesises in the brain into acetylcholine. When you learn something new, your brain forms a new link or circuit between brain cells. These new links use acetylcholine to form and they are then re-inforced by dopamine. Acetylcholine not only helps us to learn it also protects our cells and our memory. Foods that are rich in choline include: Egg yolk Beef Navy beans Almonds.


Beef Liver Cauliflower Tofu

Andrew Fuller

Apples Blackberries Bok Choy Chocolate (dark) Ginseng Green tea Lemons Nutmeg Oranges Pineapple Raspberries Salmon Soy beans Tomato Turmeric

If you want to hear a fascinating lecture about anti-angiogenic foods go to Note: The food suggestions in this newsletter are general in nature. If you or your child has food allergies or illnesses, it is recommended that you seek the opinion of a health profession before altering your diet.


Cyber relationships Andrew Fuller On-line relationships are becoming as important as face-to-face ones. In fact cyber friendships are so important to young people that many of them would endure pain rather than lose access to them. As one young man commented, “ I’d rather lose a leg than access to facebook”. On average, young people have 56 online friends. The strength of on-line relationships mirrors the best and at times, the worst of face-to-face relationships. The only problem is that when things go badly on-line, they go really badly. As we know, what goes on the net stays on the net. In fast paced heated interactions in chat rooms, people who are usually friendly and positive can post nasty and hurtful comments with devastating consequences. For this reason, we need to develop netiquette- standards of behaviour for people on-line. Cyber-safety is about relationships and how people behave rather than about technology. Almost two thirds of children have had a negative experience on-line and 20 % feel badly about something they have done on-line. The following guidelines have been compiled from suggestions made by thousands of young people and may be useful to consider or use as a discussion point.

Parents should let their children know that they will help them to cope with upsetting events online but won’t insist they stop using the computer.

3. Take a STAN

D against cyber-bullying:

Silence – do not respond to abusive messages. The number one rule for dealing with cyberbullying is: don't respond, don't interact and don't engage.

Take a copy of all abusive messages- these may be useful legally later on. Create a new folder, called "Abuse", and move hate mail and messages into this folder

Accept that bullies don’t think like you do -trying to sort it out with them or asking them to stop won’t work. Recognise that you are not dealing with a person who has the same mindset as yourself. Cyber-bullies are cowards who often try to hide their identity and behave in nasty ways to build themselves up and to put other people down. Cyber-bullying is a pathetic act.

one can cope with this alone.

1.What goes on the net stays on the net. Virtual words have real life consequences. If you wouldn’t do it IRL (in real life) don’t do it online. Use the nana rule- if you wouldn’t want your nana to know about it, don’t put it on the web. Your future employers, friends and partners can and probably will, trace your cyber –trail.

Andrew Fuller

people do not tell their parents when they are cyber bullied is because they fear they will lose access to the computer.

Never deal with this problem alone- get help! No

The Suggested Rules of Netiquette.


2. Don’t ban, plan! Parents should not threaten to ban access to the internet if bullying occurs. The main reason young

Don’t be provoked. Some cyber-bullies play "the baiting game". A provocative comment is made and those who respond in irritation are encouraged to engage in conflict with those who respond assertively. The provoker watches, waits and stirs the pot.


Become an observer. Although you may be the target of the cyber-bully's anger, you can train yourself to act as an observer. This takes you out of the firing line and enables you to study the bully and collect evidence.

4. Know that people take cyber-bullying seriously and that you will be taken seriously. The Australian Government has just committed $125 million to improving cyber relationships. If you are bullied on-line, let your school know and let the police know. There are legal avenues that can be taken to stop cyberbullying.

-Don’t bully or be mean to others on-line. - Let people know that cyber-bullying is a weak and cowardly act of hatred on-line. -Don’t harass or stalk people on-line -Don’t pass on embarrassing photos or posts about others. -Parents should not allow kids to have webcams in bedrooms. Skype should only be allowed if the computer is in a family room. Chat roulette should be discouraged. -Know that circulating some photos means that you risk being charged with child pornography. -Only add friends that you know and do not add ‘friends of friends’ -If someone on-line wants to meet you in person, ask an adult to accompany you.

6. Be a responsible user of technology. We need people to be good cyber-citizens. Be honest with yourself. Computer games reduce dopamine. This means it is hard to get motivated to do anything else once you have been on-line for a while. Do your study before you go on-line.

Advergaming Most of us think that the major dangers to children on-line are pedophiles posing as young people and either showing them inappropriate images of themselves or luring kids into meetings with them. This does occur though kids are much sharper at picking an adult who tries to be younger on-line than most parents believe.

Andrew Fuller

Games may be located on a website owned or sponsored by a corporation. Companies use personal information about users to further tailor their marketing. Other companies develop special games that develop positive attitudes towards a product. One example is the USA army’s game America’s Army, which was specifically designed to increase recruitment.

5. Develop a code of Netiquette. Some ideas include:


Corporations have also got in on the act of trying to manipulate young people’s thinking. Advergaming is a mix of advertising and entertainment that takes the form of games.

Products are also linked to games or strategically placed to promote a desire among young people to buy a product.

Here come the Cyber Doctors Adults will never know enough to completely protect young people when they are on-line. For this reason, some schools are setting up groups of students called “Cyber Doctors”. This is a group of students who can help others when bad things happen on-line. They educate themselves about cyber relationships and then are available for anyone in the school who needs them. If someone has done something on-line that they regret or have experienced something negative for themselves on-line they can request a meeting of the cyber doctors who work with them to resolve the issue. Often young people are in the most powerful position to help others cope and disentangle the complexities of cyber-bullying. The Cyber Doctors have an adult who also meets and co-ordinates the group as well as collecting information about the types if incidents that occur.


How to build confidence

Andrew Fuller

Confidence is one of the most powerful, and one of the most elusive, qualities that creates success in life.

eat new foods, go to strange places, see new shows or movies and try out things you wouldn’t usually have a go at.

Building confidence means that we develop the courage to try out new things. Unless we are exceptionally talented, most of us approach new activities with a slight apprehension, which is usually followed, by bewilderment and confusion. Our first attempts may be feeble but if we persist we often gain a sense of mastery. If, however, someone rescues us when we are bewildered we learn that someone else can do what we cannot. This is why rescuing children when they are struggling with a new activity is toxic to confidence.

For parents this means encouraging adventure and teaching safety along with way. Kids are more durable than we give them credit for.

There are several steps to creating and building confidence. Trust your child- Nothing builds confidence more than trust. One of the best ways of communicating your trust is to ask your child for help. Requesting assistance communicates to a child that you regard them as capable and competent. Letting your children cook with you can be a good place to start. Live a bold and adventurous lifeOne of the best ways to develop confidence is to live an expansive life in which you do different things,


Andrew Fuller

Develop a yes bias – This means developing a personal motto that generally says “why not?” For example, if someone says let’s go to France, you try to say sure let’s find out a way we could do that. If a child says I want frog legs and ice cream for dinner. You say you find the frogs; I’ll get the ice cream. Trust your own intuition. If you're full of self-doubt, your kids will be too. Practice trusting your intuition and hunches and follow them wisely. Don’t fall into the avoidance trap. When you avoid something you fear, your fear grows. What is avoided looms larger and appears more daunting, what is attempted lessens in size. While it might seem like a kindness to help people opt out of things they are fearful of doing, mostly it just makes them more fearful. “It is not because things are difficult that we do not dare. It is because we do not dare that things are difficult.” – Seneca


Follow the 80/20 rule –No one is confident at everything all the time. We all have hesitations and setbacks. Aim to be bold and confident about 80% of the time. In many areas of life, it is the predominant pattern that counts long term. Know that first past the post isn’t always the best. The person who can achieve a skill first is often not the best at that skill long-term. In fact there are considerable advantages in being a little bit older when you start new activities.

trickiest part of a bunker so they have to develop the skills to make those shots. People only learn to deliberately practice skills that they are not so good at when someone has clearly told them that they believe in them and that mistakes are the only way to get better at something. If we can’t learn to make mistakes, we can’t learn to improve. People who make no mistakes do not usually make anything.

Set Probability Goals. A probability goal is a challenge that includes an error margin. For example, a parent might say to a child, “Let’s see if you can throw a ball into a hoop on the group 7 times out of 15 throws”. As a child becomes more skillful we might then increase the challenge of the task by moving the hoop further away and say, “Ok it’s harder now. Let’s see if you can throw the ball into the hoop 9 times out of 20”. Probability goals help us learn how to challenge ourselves and also make it less likely that we will give up if we don’t get 100% first time.

Build a have-a-go culture- People often express their insecurities by claiming that they can’t do something or by comparing themselves negatively with others. For example, “I am the world’s worst dancer” or “I’m no good at Maths”. When someone makes comments like these, acknowledge their feelings and help them to express them verbally. Ask them what makes them feel that way. Accept their fears or insecurities as genuine but don’t agree with their self-assessment. For example, you might say, “I get it that you are struggling at Maths, how can we work on it to make it easier? Confident people make plans to improve in areas they initially find difficult.

Little steps lead to giant leaps. When we focus on our strengths we build the confidence to tackle areas where we are not so capable. Most highly skilled and confident people deliberately practice skills that they are not good at. They go out of their way to put themselves in challenging situations so they can become more skilled. For example, top golfers often put golf balls into the

Be on a continual treasure hunt – devote your life towards looking for the best in yourself and in others. Focus on successes, skills and abilities. Be resolutely positive and follow the role model of Thomas Edison who after trying 10,000 times to develop an electric light bulb said, "I have not failed. I've just found 10,000 ways that won't work."


Andrew Fuller


How to increase your marks Andrew Fuller

Getting better marks has a lot to do with how you approach studying. The twelve most powerful ways to increase your marks don’t involve you working harder but they do involve you working smarter.

1.Study in silence. This is the single most powerful way to increase your marks. Spend at least 20 minutes of your study time in silence. No texting, music or computer screens. Outcomes improve when you practice in the same conditions you want to perform in. In the exam room there won’t be music, mobile phones or computer screens.

2. Organise & transform the information you want to learn. Just reading your notes over and over again doesn’t really work. Your memory stores information best when you organise or transform it. This means organising your notes so that the main idea is highlighted on each page. Then take your notes and turn them into a flow chart or a mind map or see if you can fit them to a song you know well or make it into a sound recording. The more times you can transform and reorganise the information the more firmly it is remembered.

3.Put off pleasurable activities until work is done. This is a painful one but if you play computer games before you get down to studying, the levels of dopamine in your brain lessen and you will lose the drive and motivation you need to study effectively. Work first, play later.

4.Talk yourself through the steps involved. One of the things that highly successful students do is to explain out loud to themselves the steps involved in completing a task. This applies to every subject area. By saying out loud, “ First I have to do…. Then I have to do….” and so on, any part that you are uncertain about becomes clear and you can then use this to guide where you need to do more.

5. Ask for help. Teachers want their students to be interested and to do well. You will be amazed if you ask a question how many other people don’t understand it either. If you are really scared about asking questions in class, have a private talk to your teacher about this.

6.Take notes. Just writing down the ideas that you have makes a powerful contribution to your marks. Don’t just write down what the teacher writes. Make notes of any


Andrew Fuller

ideas you have as well. Never rely only on the worksheets given out by teachers or your own capacity to remember information later.

7.Write & re-write key points. Writing the main points of the area you are learning helps you to remember them. If you can add in re-organising and transforming them into different formats (drawings, flow chats, podcasts etc.) that makes it even more powerful.

8.Make lists & set priorities. Make a “to-do” list each week. Write down in your diary the most important things to be done in each subject each week. High scoring students do a little bit on each subject, a lot rather than doing a lot of work on one subject every so often. If you are doing subjects that involve presenting a folio or preparing a presentation, it is still important to do work on the other subject areas.

9.Prepare for class. Become knowledgable about the area you are learning about by doing your own research. If you can learn about the area before you start not only will you have an advantage, it will also make more sense to you as you begin classes on it. Take notes on your own research. If you can, read over your notes before class to re-fresh your memory.


Andrew Fuller

10. Keep a record of how much study you have done. It increases motivation when we can tick things off lists and when we can see how much we have done.

11.Use memory aides. These are tools that help you to remember information. For example, “Every Good Boy Deserves Fruit” help people remember that EGBDF are the lines of the music staff. The rhyme, “thirty days have September, April, June and November” helps us to remember the calendar. School requires more memory skills than any job you can think of. The best way to remember something is to transform it. If it’s visual put it into words, if it’s verbal, create a picture or graph of it, use lists, acronyms, tables, graphics, and link new information to things you already know. Long-term filing works best if you go right to sleep – the minutes before bedtime are crucial,

12. Set study times The last method is to decide when you are most alert and to set aside some time at that time of day to study. If you wait until you are in the right mood before beginning to study, you may wait forever.

Increase your motivation Andrew Fuller More students find it harder to remain motivated in third term than in any other. So this is the time to give yourself a mid-year tune up and rev up. The most important thing to know is that not feeling motivated hasn’t really got much to do with motivation. It has more to do with feeling anxious and worried. In fact this is the formula:

Fear + Worry = Loss of Motivation Motivation has more to do with overcoming your fears than anything else. It feels much easier to not put in than to risk failing at something. Fears loom larger if we try to avoid them.

Let’s discuss the most powerful self-motivation techniques. Set small goals and one large one. For each subject that you do at school set a small goal each week. For example a goal might read and understand chapter one. Write the goal down somewhere. When you have achieved that goal give it a tick. Decide to make your favourite subject at school the one that you will “go for broke in”. In this subject your aim is to top the class. This is the subject that you will use to judge yourself by.

Get organised Get yourself up to date. If you have fallen behind in any subject, have a working bee to catch up. Ask others to help you. Ask teachers to help you by saying something like I lost motivation for a while in this subject but now I’d really like to catch up. If you have not been in the practice of taking notes, start. If you have become embarrassed about asking questions in class, set a goal of asking one question per class. If that is too embarrassing, ask the teacher after class,

Copyright Andrew Fuller

If you’ve missed notes, ask for copies of them. Write a revision summary for the subject to date topic by topic. If your study area has become a mess, clean it up. Use post-it notes to organise the steps towards a successful outcome. On the first post-it note write the successful outcome you have in mind for that subject Write the step before that And the step before that And the first step you could take. You wouldn’t enter a marathon without doing a series of shorter training runs first and the same thing applies to doing well at school. Regaining your motivation is a step by step process.

Give up believing that you know how smart you are. Most people who feel unmotivated think everyone else knows more, is more talented, is smarter and has a lot more brains than they do. My research shows that most students have absolutely no idea how well they are going to do at school. It is highly likely that you are more intelligent than you realise. It is also highly likely that most of the people around you in class are not quite as clever as they appear to be.

Build on your strengths forget about your weaknesses, Success in life is about doing more of what you are good at and less


of the things you are not good at. Serena Williams is not well known because she can do Maths, Einstein wasn’t well known because he played soccer. When you focus on the things you find more enjoyable and interesting at school, even the things you find harder become easier.

Use your time in school well . Many people muck around in school and then wonder why they have to do so much work outside of school. Consider sitting towards the front in class. If you can focus and listen well while at school you can save yourself endless hours. This is valuable time saved that you can use for hanging out with friends and having fun.

Be honest with yourself. If you have felt unmotivated you may have done anything to avoid doing the study time. The world is full of excuses that you can make: “The dog needs a walk”, “I have to finish this game and then I’ll study”, I’ll have a nap and study when I wake up”. You have to be tough enough on yourself to do the work BEFORE you do the computer games/ TV watching/ chat room messaging etc. Also be honest enough to admit to yourself that lying in bed, with the computer on, listening to music, with a DVD in the background and messenger open to chat with friends, is not and will never be, studying. Have some study time sitting up at a desk or table with NO electronic distractions on.

Change your routine- If you’ve been finding it difficult to get yourself motivated, change your set pattern. For example, study in a local library rather than at home or change the room you will study in. Just as you learn to surf best by surfing, you learn to succeed in exams and essays by giving your undivided attention to your study. Practice in the same conditions you intend to perform in. There won’t be electronics and music in the exam room.

Why should you care? You might be able to dismiss all of the above points by saying “I can’t do it” or “I can’t be bothered” or “ “This sucks.” That is just the part of

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you that is scared that is talking you out of it. The scared part thinks that if you try and fail, it will be much worse than never having tried in the first place. Think about what would happen if you applied this type of thinking to the whole of your life. You wouldn’t learn music and start a band because U2, Pink and 50 cent have already done it. You wouldn’t talk to someone you like because they would reject you. You wouldn’t go to a place you would really like, because it would probably disappoint you. You wouldn’t live the life you could live because you would lack the daring and courage.

Give up fear and gain motivation You know the No. 1 fear of all time? Death? No. Speaking in public? No. The number one fear that people have is that other people will think badly of them. And you know what the biggest and saddest joke about that fear is? Most people don’t think about you at all. Most people are so busy or so focused on themselves that haven’t got the interest or the energy to judge whether you are good at something or not. So, there is a chance that you could throw away a really successful, enjoyable life by worrying about something that doesn’t even exist. So as Yoda in Star Wars said there is only do or not do. It is up to you. But don’t make what other people might think of you if you stuff up, a reason for giving up on yourself. So why listen to me? I spend a lot of my time talking to adults who gave up on themselves at school and spend their lives doing boring jobs that don’t pay very well. I also spend even more of my time talking to students who have done really well in school after not being thought of as clever, or talented, or gifted or smart in any way. These students have taught me the ingredients of success. Now you have them too. What you do with them is up to you.


The Ideal Day Andrew Fuller It’s such a perfect day Lou Reed once sang. But how do you plan to have a perfect day? Most people never think about how to set themselves up to have a great day even though that is what a great life consists of- great days. Here are a few ideas.

decisions. After a warm bath or shower is a good time for stretching, exercises involving balance, accuracy and fine motor control. Tai Chi is perfect, (Morning favours the archer and the surgeon, late afternoon the swimmer and the runner)

It is 3 am and hopefully you are sound asleep. Your body temperature is at its lowest. Even though you snooze on, your brain is still 80 % activated. It is busy consolidating memories restocking proteins, repairing cell damage, and strengthening synapses.

Breakfast should be high protein low carbohydrate to kick-start your mood and concentration- a protein shake smoothie with berries, an omelette and a glass of milk. Avoid the juices and the muffins. Consider taking a good quality multi-vitamin and 1000 mg of fish oil.

Soon you will have one of the 200,000 dreams in your life. REM or dream sleep is important for memory consolidation. If you are a woman you have a greater chance that this dream will be a nightmare.

At 8 am blood platelets are more abundant and stickier making it a good time to shave, as you won’t bleed to death but the worst time for heart attacks. 8 am is the peak time for death so if you make it past 8 am you can rest easy. Testosterone peaks at this time.

Not getting enough sleep really makes it hard tom have a great day. If you sleep less than 6 hours, is like being 0.5 blood alcohol One week of restricted sleep is like 24 hours of consecutive wakefulness (or having consumed ten beers) Sleep loss impairs the body’s ability to regulate blood sugar, which means you age faster, and it helps you gain weight. 60 % of people who sleep less than 5 hours a night are obese. Between 3 and 4 am is the peak time for nightwork errors, for auto and truck crashes, of heart failure and gastric ulcer crises. Rise early about 7.00 am. Waking up causes violent increases in heart rate and blood pressure and a peak in blood levels of cortisol so start the day gradually. The first half hour after waking your performance is woeful so this is not the time for major

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Now is a good time to have one of the two coffees you drink each day, Caffeine binds with the receptors for adenosine a natural chemical important in wakefulness. Replace coffee with green tea during the day. Your temperature increases across the day from a low of 97 degrees in the early hours to an average of 98.4 degrees for women and 98.1 degrees for men. Alertness often rises with body temperature. Pack some water, the remaining smoothie, a few handfuls of almonds and a turkey and salad roll to take with you might be good supplies for the day. It’s time to get focused, Young people are easily bothered by distractions in the early morning


much more so than in the afternoon. So lessen the distractions and don’t multi-task at this time, What happens when we try to do two things at once is that neither gets completed nor learned. Multi-tasking means it takes 50 % longer to do things. For example, talking on a mobile phone while driving increases the risk of crash by 1.3 times, dialling and texting triples the risk. Increase the amount of incidental exercise you have in a day. Take the stairs. Going down the stairs is like an energetic walk; going up them equivalent to running, Moderate exercise makes us feel less tired Between 2 and a half to 4 hours after you woke up, your attention will peak. Use this time for the information you really need to learn, Restrict peak hours for focused attention tasks. Late morning is also the best time to learn new motor skills. Lunchtime Lunch is ideally the major meal of the day. Try to follow the Mediterranean diet -whole grains, fish, nuts, legumes, olive oil, fruits, vegetables & potatoes. Sit quietly for 5 minutes after you finish eating and then walk for 15 minutes Try to keep your eating pattern fairly regular as food intake sets internal body clocks. Just by living you burn between 50 and 70 % of the energy you consume- 20 % goes to the brain, 10 % to the heart and kidneys, 20 % to the liver, and up to 10% for digestion. Squirming, fiddling, If you can, a 15- 20-minute nap increases performance and learning. Napping also reduces the chances of heart attacks and recharges your mental batteries. Winston Churchill said a nap gave you two days in one. Thomas Edison, Leonardo da Vinci and President Lyndon Johnson were all great nappers. Early Afternoon Lots of people have a down time around 2.303.30 in the afternoon when they make more mistakes and learn least well. This is not a great time for taking in new information or talking

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through relationship issues. If you do have to take in details either move around while doing it or take very good notes. During the afternoon it is good to have snacks for mood and energy lifting. Almonds and apples are especially good. 3.30-4.30 is a time to drive carefully. Single vehicle accidents are common at this time (as they are around 2-4 am) Blood pressure runs higher in the afternoon but it is not a bad time to go to the dentist. Anaesthesia for dentistry lasts 3 times as long as the same amount given in the morning. Late afternoon Optimal time for physical activity. Your body is generally at its best later in the day. Exercise at this time may result in 20 % more muscle strength than in the morning, The heart works more efficiently, reaction time is at its peak, core body temperature is at its peak, Most sports records are set between 3 and 8 pm. Liver function is at its best between 5 and 6 pm. Evening Meditate 20 minutes before dinner. Dinner should be lighter than lunch and at least 3 hours before your bedtime. It takes about 50% longer for the stomach to empty dinner than lunch, Sit quietly 5 minutes after you finish eating then walk for 15 minutes About 9.30 commence the wind down for the day. Soak in a warm bath. An hour or so before bed lower the lights - use lamps, sip herbal tea, create to do lists for tomorrow. Melatonin starts to increase in the evening. If you are learning new information listen to a tape or podcast of key information for about 20 minutes. Go to bed ideally by 10.30 pm. Don’t watch TV or work in bed. Remember the sleep cycle occurs every 90-120 minutes. Try to catch it.


Set yourself up for a great year Andrew Fuller Make this the year that you will remember for the rest of your life as the time you really set yourself on the pathway to success. There are several sure-fire ways to make this a great year.

1.Build positive relationships with everyone you know. Parents, teachers, friends, everyone! One of the ways of reducing your stress levels is to set out to have as many positive friendships this year as you can.

2.Challenge yourself. You are

much, much smarter than you know. If you practice doing your best in life you will succeed because very few people ever practice doing their best. To do your best you have to get out of the habit of predicting that things won’t go well for you. If you look for what’s going to go wrong, you will always find it. If you look for what works, life just gets a lot easier.

3. Prepare yourself for learning. Thinking positive isn't enough for successfully achieving goals. Implement ways to reduce

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distractions, at least for a few hours at a time, else learning will become a frustrating experience. Human nature is such that not everyone in your life will be a wellwisher in your self-improvement and learning plans. They may intentionally or subconsciously distract you from your goal.

4. Get enough sleep.

Getting enough sleep helps you to manage stress, stay happy and also increases your marks. You need at least 8 hours and sometimes as much as 9 and a quarter hours a night.

5. Eat breakfast A lot of people skip breakfast, but you often learn best at school in the morning and it helps to have some protein in you to feed your brain. A lack of protein can actually cause headaches.

6. Do the most important things first Get into the habit of being effective. Write a to-do list each week. Ask yourself the question, “What is the one thing I could do this week in each subject area that would improve my results?” Then do it.


6. Use your time well Many people muck around in school and then wonder why they have to do so much work outside of school. If you can focus and listen well while at school you can save yourself endless hours. Some people find if they sit at the front they are less distracted. Teachers want their students to do well. Watch your teachers closely. Observe the things that they emphasise or repeat. Take notes of these things. It is a fair bet that these things will feature in tests and exams. 7. From little things big things grow- do a little bit often. Succeeding at school can be easy if you do a little bit each day. The best learning occurs when you do repetitive interval training. This means do a little bit of practice every day. Interval training is especially powerful in subjects like maths and the sciences. 8.Focus and immerse yourself. For at least some time every day switch all forms of technology off and focus on whatever you're studying. Don't try to watch TV, listen to music or gaze at a screen at the same time as learning something. Technology is not going to be there in exam rooms so you need to be practiced at performing without it, 9. Don’t try to predict the future. Most students are really bad at predicting how well they are going to do. In fact, they are hopeless at it. So

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don’t spend the year thinking how awful your results could be. Just do the most important things first and do them regularly. 10.Be curious. Think of someone you know who always seems to know interesting things- weird facts, strange occurrences, funny jokes, and whacky stories. Try to be one of these people. Look out for and learn things that are fun and interesting. 11. Play more- get active, break out into a sweat now and then. Lack of blood flow is a common reason for lack of concentration. If you've been sitting in one place for a while, stand up and stretch or bounce one of your legs for a minute or two. It gets your blood flowing and sharpens both concentration and recall. Even if you are really busy three twenty minute bursts of exercise a week makes a massive difference to your stress levels, happiness and sleeping.

12. Decide to be happy. Lots of people wait to be happy. They wait for the situation to be right. Or they wait for the right friends to show up. Some people spend their entire lives waiting to be happy. Decide to be

happy now. Have a look at the things in your life you can feel lucky that you have. Appreciate the people who like you and love you. Make the most of the moment and seize the day. Have a fantastic year.


FREE TRAVELLING ROADSHOW proudly presented by

KATHERINE HIGH SCHOOL Monday 11th April 6.00 – 8.00pm TENNANT CREEK PRIMARY SCHOOL Tuesday 12th April 6.00 – 8.00pm CENTRALIAN MIDDLE SCHOOL Wednesday 13th April 6.00 – 8.00pm NHULUNBUY HIGH SCHOOL Saturday 16th April 10.00 – 12 midday

KIDS BRAINS & BEHAVIOUR What makes our kids behave the way they do? What’s brain chemistry? How can we help them?

VALUES AT WORK My Values/ Your Values /Their Values/Our Values How to work with other peoples & their values!

Dr Andrew Fuller

Dr Neil Hawkes

Bungy Jumping Life’s Pitfalls! Entertaining and easy to understand!

Shared values making life better! Warm, witty and thought provoking!

Author of Tricky Kids, Guerilla Tactics for Teachers & Beating Bullies clinical psychologist Dr Andrew Fuller discusses how to raise resilient and emotionally stable kids and gives us tips so we can understand what’s happening to our kids and why.

Dr Neil Hawkes talks about values – our own and others and helps us to see what we value, why we do so, and how we can make it all work better. Neil implemented a unique system of Values-based Education, now well known across the globe.

A mix of Billy Connolly and Frasier Crane, clinical psychologist Dr Andrew Fuller co-authored Heart Masters, a series of school based programs that teach resilience and emotional intelligence, used in more than 3500 schools across Australia and the UK.

Neil has worked with international educators at UNICEF to develop Living Values, and is one of the UK’s National Education Trust’s Leading Thinkers, and supported the Australian Government’s introduction of Values Education in schools.

RSVP via weblink at

(Please reply no later than 1 day before) Katherine High School 8973 8201 Tennant Creek Primary School 8962 4415 Centralian Middle School 8950 2500 Nhulunbuy High School 8987 0825

Ph. 08 8973 8200 Fax. 08 8973 8288 PO Box 189, Katherine NT 0851

We’re publishing our own

cookbook We are delighted to announce that as our next fundraising project, we are going to create our very own Vogue-Style cookbook. We chose this project because it can involve all children and their families of Katherine High School, will produce a professionally published cookbook full of wonderful family favourites, and because it will make a truly beautiful and personalised gift for your family and friends. You also get to see your name included at the bottom of your recipe!

Please help us compile this wonderful cookbook by submitting your favourite family recipes. We hope to receive recipes from ALL families (and staff) ! They can either be old family recipes passed down through the generations or from your favourite cookbook.

How to submit your favourite family recipes Just go to the Published Authors website ( and submit your recipe using their simple template. •

This process is really very easy and takes only minutes to do.

If you don’t have access to the internet, then just complete the attached Recipe Card and return to Sarah Earle by Tuesday 17th May 2011

Please submit your recipes AND return the attached Order Form by: Friday 20th May 2011

If you have any queries please call: Sarah Earle 08 8973 8200 or email:

We hope you enjoy the lovely recipes that will be included in this cookbook, and that wonderful memories of Katherine High School remain with you always when you share these meals with your friends and family for years to come.

RECIPE CARD If at ALL possible, please submit your recipe direct to the Published Authors website ( But if you don’t have access to a computer: Fill in this recipe sheet and return it to Sarah Earle by Tuesday 17th May 2011, together with your cookbook pre-order form. PLEASE print clearly so we can read it!

Submitted by:

Eg. The Wyer family or Sally Smith, Grade 3

Recipe Title: Description: Briefly describe why you really like this recipe or why it’s so special to you or your family. If your recipe came directly from another source, just let us know. (ie This recipe is from my favourite Jamie Oliver Cookbook).

Serves/Makes: Ingredients:


Hints: Do you have any suggestions or hints? Eg serve with crusty bread.

Eg. 5 people (or 3 hungry teenagers)

COOKBOOK ORDER FORM Katherine High School is now accepting orders for its much anticipated cookbook Only limited quantities of this professionally published cookbook will be available for sale.

Order your copies now Place your order by returning this Order Form with your payment in an envelope clearly marked “COOKBOOK” to Sarah Earle by Monday 23rd May 2011.

Why not order extra copies as they will make beautiful gifts for your family & friends

------------------------------------------------------------------------------------------------------------------COOKBOOK ORDER FORM Name:______________________________ Class / Group(if appropriate): Number of Cookbooks Required: The cookbooks are only $20.00, or just $15.00 each if you order 3 or more. TOTAL Enclosed:


cash, cheque or credit card

Payment in full is required with your order. Cheques: Please make payable to: Katherine High School Credit card:

Name on card: Credit card number: Expiry Date:


VISA / Mastercard

To obtain additional Pre-Order Forms, please see the front office.

21/79 Forrest Parade Bakewell, NT 0832 Ph: (08) 89324949 Mob: 0429935391 E:

OT for Kids NT

Expression of Interest OT for Kids NT OT for Kids NT provides Occupational Therapy services to children and families throughout the NT. Occupational Therapy can assist with developing skills in areas such as everyday life skills (dressing, toileting, eating and mealtimes etc); managing the senses for coping, attention and behaviour; fine and gross motor skills; play and social skills; problem solving and task completion. OT for Kids NT is a registered provider for Medicare and the FaHCSIA Helping Children with Autism (HCWA) Package We are currently seeking expressions for services in Katherine on the 11th and 12th May 2011. If you are interested in accessing these services (all to be confirmed), please complete the following page and return to OT for Kids NT by 8th April 2011.

WORKSHOPS AND GROUPS The World Through Their Eyes: Understanding our sensory world through your child’s lens Wednesday 11th May 9am-12 noon. Cost $150 per person Tackling Table Terrors: Stress free snacks and drama free dinners (limit 10 participants) Wednesday 11th May 12.45 to 2.30pm. Cost: $150 per person

INDIVIDUAL SERVICES Individual screening assessment and brief consultation (45 minutes) $150 Includes pre-session questionnaire, goal identification, screening assessment, information and home / school strategies, basic summary report See your GP to discuss options for medicare rebates prior to session. Comprehensive assessment and report package (90 minutes) $350 Includes parent questionnaire, goal identification, comprehensive assessment, basic information and home / school strategies, comprehensive report and recommendations See your GP to discuss options for medicare rebates prior to session. Consultation and assessment session (HCWA only) $200/hr Please attach a copy of your Letter of Introduction (or contact your Autism Advisor for your CRN) Please contact Shannon on 0429935391 or at for further information. All workshops and sessions must be prepaid to guarantee your place. Confidential

21/79 Forrest Parade Bakewell, NT 0832 Ph: (08) 89324949 Mob: 0429935391 E:

OT for Kids NT EXPRESSION OF INTEREST - OT FOR KIDS NT Please return this form via email to: Fax to: 89474811 or post to: OT for Kids NT, 21/79 Forrest Parade, Bakewell, NT, 0832

I am interested in attending the following: □ The World Through their Eyes: Understanding our sensory world through your child’s lens Wednesday 11th May; 9am to 12 noon. Cost $100 per person □ Tackling Table Terrors: Stress free snacks and drama free dinners (limit 10 participants) Wednesday 11th May; 12.45pm to 2.30pm. Cost: $150 per person □ Individual screening assessment and brief consultation (45 minutes) $150 Preferred date / time: Wednesday pm / Thursday am / Thursday pm □ Comprehensive assessment and report package (90 minutes) $350 Preferred date / time: Wednesday pm / Thursday am / Thursday pm □ Consultation and assessment session (HCWA only) $200/hr Preferred date/ time: Wednesday pm / Thursday am / Thursday pm Copy of Letter of Introduction attached: Yes / No

PARENT NAME:________________________________________________________ ADDRESS: ____________________________________________________________ PHONE: ____________________________EMAIL: ____________________________ CHILD’S NAME (1) __________________________ CHILD’S AGE: _______________ CHILD’S NAME (2) __________________________ CHILD’S AGE: _______________ All workshops and sessions must be prepaid to guarantee your place. Details will be provided following receipt of this form. Please contact Shannon on 0429 935 391 or at for further information.


NEWSLETTER2011 T1W9-10  

Term 2 Dates: Monday April. 11 to Friday June. 24 (11 weeks) Year 7 boys camp. April. 20-21• Good Friday April. 22• Yr12 Chemistry Excursion...