My Wellbeing Journey – Year 8

MY WELLBEING JOURNEY – YEAR 8 DEVELOPING MY BEST SELF as a Young Person and as a Student

Every day you have choices on how you will think, speak and act, and these choices shape your life. Choosing to develop your best self is a great first choice.

A healthy state of wellbeing is feeling positive and hopeful about today and for your future, because you know that you are working towards developing your best self.

NAME .................................................................................................................................CLASS.....................................

AS A YOUNG PERSON

What do I expect from myself and what type of young person do I want to develop into? ........................................................................................................................................................................................ ........................................................................................................................................................................................ ........................................................................................................................................................................................ » show gratitude to do good to feel good and feel good to do good » show empathy for others’ and your own needs and feelings

AS A STUDENT

What do I expect from myself as a student and what do I want to achieve this year? ........................................................................................................................................................................................ ........................................................................................................................................................................................ ........................................................................................................................................................................................ » use grit to challenge myself to deliberately practise » develop growth mindsets to stretch my brain’s abilities Acknowledgement: Sonja Lyubomirsky & Tal Ben Shahar

CHARACTER STRENGTHS WEEKS There are six Character Strengths Weeks spread throughout this journey. They provide you and your class with opportunities to practise using your strengths to build a resilient state of wellbeing. They are also fun to do at home with your family. The order of these weeks are: Gratitude, Kindness, Bravery, Honesty, Creativity and Teamwork.

CHARACTER STRENGTH WEEK

KINDNESS WEEK three says that one kind word can warm There is a Japanese saying which a full and to yourself are great ways to live winters. Being kind to others and in the world. Kind acts don’t have happy life and make a positive difference to others. are more than enough to be kind to be big. A smile or saying hello for both in your classroom and at home This week make Kindness Walls down or draw acts of kindness they your class and your family to write that they are grateful for. received or did for others or themselves, they write down or draw acts of kindness This Week’s Kindness Gratitudes: are grateful they received. others or themselves, and ones they

did for

From the website www.learningcurve.com.au download the Strengths Weeks sheets from Individual Resources/Character Strengths Weeks and the Wellbeing Awards Certificates from Individual Resources/Wellbeing Awards.

“Enjoy the little things, for one day you may look back and realize they were the big things.” Robert Brault

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INDEX OF RESILIENT WELLBEING LESSONS AND ACTIVITIES – YEAR 8 By choosing to do the following lessons and activities, you give yourself the best opportunity to develop the person you want to become.

Developing My Best Self .................................................1 Index of Resilient Wellbeing Lessons and Activities .........2 About This Wellbeing Journey.........................................3 PERMAH+: Describing Your Wellbeing........................ 4-6 Tursted Champions ........................................................7 Your Resilience Skills .................................................. 8-9 Character Strengths .....................................................10 Strengths Wheel ...........................................................11 Mindfulness Colouring In...............................................12 Term One Learning Goals .............................................13 Mindfulness Colouring In...............................................40 Term Two Learning Goals .............................................41 Mindfulness Colouring In...............................................68 Term Three Learning Goals ...........................................69 Mindfulness Colouring In...............................................96 Term Four Learning Goals.............................................97

Positive Emotion + gratitude Positive Emotions .........................................................14 Choosing to be Grateful................................................28 Positive Self-Talk...........................................................42 Optimism and Hope .....................................................56 Savouring Good Times .................................................70 Positive “I” Statements .................................................84 Thinking Traps ..............................................................98 Choice and Pathways .................................................112

Engagement + mindfulness Pausing Autopilot: ABC ................................................16 Your Plastic Brain .........................................................30 Negativity Bias ..............................................................44 Creative Flow ................................................................58 FOMO and JOMO ........................................................72 Assertive Language ......................................................86 Take Off Five ...............................................................100 Coping Strategies .......................................................114

Relationships + empathy

Meaning + purpose Sense of Purpose .........................................................20 Give to Live ..................................................................34 Kindness, Sorry, Forgiveness ........................................48 Nature’s Boost ..............................................................62 Listen To Your Mind ......................................................76 Sharing Feedback ........................................................90 Relationship Problem Solving......................................104 Valuing Other Cultures ................................................118

Accomplishment + optimism Prioritising.....................................................................22 Goals to Grow ..............................................................36 Organising Your Timetable ............................................50 Cornell Notes and Reviewing ........................................64 Growth Mindset and Grit ..............................................78 Subject Assignments ....................................................92 Asking for Help ...........................................................106 Five E’s Time Targets ..................................................120

Health + strengths Big Five Health Focuses ...............................................24 Feel-Good Brain Chemicals ..........................................38 Mind-Body Links ..........................................................52 Eustress and Distress ...................................................66 Kind To You ..................................................................80 Purposeful Breathing ....................................................94 Online Bullying ............................................................108 Recharging Sleep .......................................................122

Rear Pages Your Mindset ..............................................................124 Rock of Trust ..............................................................125 Multiple Intelligences ........................................... 126-127 Positive Personal Descriptors .....................................128 Developing You...........................................................129 Feelings and Emotions................................................130 Respectful Relationships.............................................131 Positive Self-Talk.........................................................132 Answers to Mindfulness Puzzles .................................133 Celebrating Year 8 / Dates to Remember ....................134

Acknowledgement: Seligman & Peterson

“Your mind is the greatest power you have. Use it well.” Aneta Cruz

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Meeting You .................................................................18 Mirror Neurons .............................................................32 Family and Friends........................................................46 Learning With Your Teachers ........................................60 Feeling You Belong .......................................................74 Addicted to Social Media ..............................................88 Positive Listening and Responding .............................102 Fun and Laughter .......................................................116

ABOUT THIS WELLBEING JOURNEY This Lesson: WHY: for you to learn what lessons and activities are in this journal and on the website, and how to use them to work towards you developing your best self. HOW: developing your wellbeing and resilience is an ongoing journey.

Focus on building your resilience and wellbeing by exploring the weekly lessons and activities which will show you new ways to think about learning, living and thinking..

1. Getting started: there are six Essential Lessons that you need to do first. They are: pages 4, 5 & 6 – PERMAH+: Describing Your Wellbeing; page 7 – Trusted Champions; pages 8 & 9 – Your Resilience Skills; page 10 – Character Strengths; page 11 – Strengths Wheel; and page 13 – Term One Learning Goals.

What Influences Wellbeing?

2. Start every day thinking about what you are looking forward to, which will create positive thoughts and feelings in you, to grow your wellbeing and resilience.

Events in life 10%

3. Enjoy doing the weekly PERMAH+ wellbeing lesson and the eleven resilient wellbeing activities, two of which are rotated each week. Doing the weekly Big Five Health Check In will help you be more aware of your wellbeing. There are also interactive activities available on the website www.learningcurve.com.au

Daily thoughts, words & actions

Genetics 50%

40%

www.learningcurve.com.au

WEEK 6

RESILIENT ME: I AM ENOUGH

WEEK 24

WELLBEING@SCHOOL

PERMAH+ REFLECTION – MIDDLE

Having a Sense of Purpose: You focus on using your strengths to make a difference in your community by helping older neighbours to do jobs for them. What are two other things that you could do to give you a sense of purpose to make a difference?

PERMAH+ Topic: BIG FIVE

SECONDARY RESILIENT WELLBEING TOOLBOX Practising keystone habits to cultivate a resilient state of wellbeing in students

Google “The Australian Guide to Healthy Eating” to learn about what food groups are recommended for you to eat to have a balanced and healthy diet?

PERMAH+ Element: HEALTH + STRENGTHS Fabulous First Five Minutes: what is a positive I can and I will self-talk statement you could use to settle yourself if you were tired?

What are the five food groups you should eat from daily?

OPTIMISM & HOPE

PERMAH+ FOCUS

EMPATHY & CONNECTEDNESS

What am I looking forward to most this week?

The moment I feel stress creeping up on me, I will use one of my coping strategies, such as, colouring in.

What is something I loved learning about a friend recently?

Do: which of the Big Five do you feel that you are making the effort to do well?

1.

Which of them can you focus on doing better to be healthier, and who can help you to do this?

What should you only eat small amounts of?

2.

RESILIENT MINDSET

What resilience skill can help you with Big Five? (pages 8&9)

Resilient Wellbeing Activity

How could I pay more attention when listening to others?

Colouring In

THINKING FLEXIBLY

MINDFUL THOUGHTS

How good do I feel after a deep and uninterrupted sleep?

“Your life is what your thoughts make it.”

Character Strength Brainstorming how you can build your wellbeing and resilience using Judgement.

Marcus Aurelius

Wellbeing Fitness Challenge

SELF-CONTROL

SELF-BELIEF

GRATITUDE JOURNAL

Feel Good Menu (page 116)

I will relive the positive emotions I felt for one of my achievements each day.

What is a skill I have which I am proud of?

What was I grateful for this week?

Gratitude Journal: what were you grateful for this week?

Acknowledgement: Reivich & Shatte

MIDDLE PLANNER WEEK 25

Acknowledgement: ACARA 7-8 HPE

MIDDLE PLANNER WEEK 14

4. Each weekly PERMAH+ lesson is broken up into: WHY? – the learning intention for what you will learn to develop certain areas of your wellbeing.

HOW? – the actions that you can take to build these areas into yourself.

DO? – questions to enable you to apply what you have learned to your everyday life.

5. The Big Five Health Focuses are what you need to do and be aware of to stay healthy. There are opportunities to monitor each of these. At the end of each week summarise how well you went by colouring in how you rated your efforts.

WEEKLY BIG FIVE HEALTH CHECK IN.

Sleep well

Exercise daily BARELY

LITTLE BIT

ENOUGH

MOSTLY

Colour the sections to reflect how well you went.

BARELY

HEAPS

LITTLE BIT

OK

Drink water MOSTLY

Eat healthy BARELY

LITTLE BIT

HALF HALF

HEAPS

BARELY

LITTLE BIT

ENOUGH

MOSTLY

HEAPS

Feel positive MOSTLY

HEAPS

BARELY

LITTLE BIT

OK

MOSTLY

HEAPS

Acknowledgement: P – Lyubomirsky, King & Diener, E – Hunter & Csikszentmihalyi, R – Norrish, Robinson & Williams, M – Cotton, Bronk & Damon, A – Hendren & Sheldon, H – Norrish, Robinson & Williams

“Life is a matter of choices, and every choice you make, makes you.” John C Maxwell

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Essential Lesson 3

YOUR RESILIENCE SKILLS

This Lesson: WHY: for you to learn about the resilience skills that you need to respond well to challenges. HOW: be aware of opportunities to practise using each of these skills every day. Describe a time you have used each skill well, and reflect on how often you are using them with Usually At Times Not Yet

Optimism and Hope: believing that you can influence your own future through your own efforts.

Usually

At Times

Not Yet

When is a time that you used this resilience skill well?

Practice: looking forward to something every day and writing down term goals that you want to achieve. Ask “How am I going on them?”

Controlling Emotions: keeping your emotions under control when you are upset about something.

Usually

At Times

Not Yet

When is a time that you used this resilience skill well?

Practice: calming yourself using coping strategies such as colouring in, using self-talk or deep breathing exercises.

Controlling Impulses: stopping yourself speaking or acting without first thinking.

Usually

At Times

Not Yet

When is a time that you used this resilience skill well?

Practice: pausing to give yourself self-awareness time, before you speak or act.

Thinking Flexibly: contesting negative unhelpful thoughts with self-talk to think positively again.

At Times

Not Yet

When is a time that you used this resilience skill well?

Practice: create three I can and I will self-talk statements, and practise saying them to yourself, to be prepared when you need them.

Acknowledgement: Rievich & Shatte

“Just as we don’t realise we are breathing, we often don’t realise we are using our character strengths.” Martin Seligman

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Usually

Essential Lesson 3

YOUR RESILIENCE SKILLS

Being able to respond well to challenges and bounce back from setbacks and failures don’t just happen as you get older, you have to work at them.

Empathy: showing that other people matter by understanding and caring for their needs and feelings.

Usually

At Times

Not Yet

When is a time that you used this resilience skill well?

Practice: every day looking for opportunities to listen and be kind to other people and yourself.

Self-Belief: feeling that you have what it takes to achieve what you set out to do.

Usually

At Times

Not Yet

When is a time that you used this resilience skill well?

Practice: focus on doing everyday things in interesting ways, because they matter towards developing your best self.

Connecting with Others: building relationships with others and asking for help when you need it.

Usually

At Times

Not Yet

When is a time that you used this resilience skill well?

Practice: asking other people RUOK, pausing to wait for them to answer, and then listening to their words, not your own thoughts.

When is a time that you were proud of yourself for responding well to a challenge or bouncing back from a setback or failure?

Find a short youtube video about being resilient to share with your class. What character strengths can you use to be resilient?

Acknowledgement: Rievich & Shatte

“Freedom is knowing who you really are.” Bill Vaughan

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Essential Lesson 6

TERM ONE LEARNING GOALS

This Lesson: WHY: for you to set three goals this term, one for improving your learning and thinking skills in class, one for building your respectful relationships, and one for what you want to achieve for yourself. HOW: for each of your goals, think about what you need to learn, who can help you and what strengths will you use. Set goals that are just beyond your current best to stretch yourself, which will cause you to make mistakes, which you can fix by learning new things; this is where your abilities grow.

TERM ONE LEARNING GOALS Goal One: about improving my learning and thinking skills in class.

I will ................................................................................ ....................................................................................... .......................................................................................

Who can help me to learn what I need to learn? ....................................................................................... .......................................................................................

Circle where I am now on achieving this goal: 1 2 3 4 5

PROGRESS TOWARDS LEARNING GOALS Goal One: What did I learn about this goal that I am grateful for? ....................................................................................... ....................................................................................... ....................................................................................... ....................................................................................... ....................................................................................... .......................................................................................

By the end of Term circle where I can reach: 1 2 3 4 5

Towards achieving this goal I felt I reached: 1 2 3 4 5

Goal Two: about building my respectful relationships.

Goal Two: What did I learn about this goal that I am grateful for?

I will ................................................................................ ....................................................................................... .......................................................................................

....................................................................................... .......................................................................................

Who can help me to learn what I need to learn?

.......................................................................................

.......................................................................................

.......................................................................................

.......................................................................................

.......................................................................................

Circle where I am now on achieving this goal: 1 2 3 4 5

.......................................................................................

By the end of Term circle where I can reach: 1 2 3 4 5

Towards achieving this goal I felt I reached: 1 2 3 4 5

Goal Three: about what I want to achieve for myself.

Goal Three: What did I learn about this goal that I am grateful for?

I will ................................................................................ ....................................................................................... .......................................................................................

....................................................................................... .......................................................................................

Who can help me to learn what I need to learn?

.......................................................................................

.......................................................................................

.......................................................................................

.......................................................................................

.......................................................................................

Circle where I am now on achieving this goal: 1 2 3 4 5

.......................................................................................

By the end of Term circle where I can reach: 1 2 3 4 5

Towards achieving this goal I felt I reached: 1 2 3 4 5

SIGN OFF! ME:

DATE:

/

/

MY PARENT/GUARDIAN:

DATE:

/

/

MY HOME ROOM/FORM TEACHER:

DATE:

/

/

Acknowledgement: Sheldon & Adams Miller

“Your odds of hitting your targets go up dramatically when you aim at them.” Mal Pancoast

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POSITIVE EMOTION + GRATITUDE

Positive Emotions WHY: by understanding that 40% of your wellbeing is directly influenced by your intentional thoughts, you will be more likely to think about how you can create positive emotions in yourself.

HOW: the ten most enjoyed positive emotions are joy, gratitude, serenity, interest, hope, pride, humour, inspiration, awe and love. Every day, focus your thoughts on doing things to experience at least one of them. The more you feel them, the healthier will be your state of wellbeing.

Acknowledgement: Fredrickson & Losada

DO: which of these ten emotions do you enjoy feeling often? ................................................................................................................................................................................. .................................................................................................................................................................................

What can you intentionally do to generate them in yourself and other students? ................................................................................................................................................................................. .................................................................................................................................................................................

What character strength can help you with Positive Emotions? (pages 10&11) .................................................................................................................................................................................

“There is no chance, only choice.” MW

WELLBEING@SCHOOL

MINDFULNESS TIME

What could be two benefits to your physical health, mental wellbeing, your friendships and how you learn in class, by being active and exercising outdoors daily.

SWAPPING HANDS. use your non-dominant hand to hold the spoon when having your breakfast cereal. When eating dinner swap the knife and fork between your hands. What are two other activities that you could do this for?

............................................................................... ...............................................................................

2. ...........................................................................

What are two emotions that you could feel while doing these?

...............................................................................

1. ...........................................................................

2. ...........................................................................

Acknowledgement: ACARA 7-8 HPE

Acknowledgement: Kabat Zin & Baer

...............................................................................

Fabulous First 5 Minutes: 14

1. ...........................................................................

2. ...........................................................................

when is a time that you were nearly beaten by a challenge but persisted to overcome it?

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1. ...........................................................................

MY THOUGHTS

WEEKLY HEALTH FOCUS Colour the sections to reflect how well you went.

Exercise daily BARELY

BARELY

MOSTLY

HEAPS

LITTLE BIT

OK

MOSTLY

HEAPS

MOSTLY

HEAPS

MOSTLY

HEAPS

Drink water

............................................................................... ...............................................................................

ENOUGH

Sleep well

............................................................................... ...............................................................................

LITTLE BIT

BARELY

...............................................................................

LITTLE BIT

ENOUGH

Eat healthy

...............................................................................

BARELY

LITTLE BIT

HALF HALF

Feel positive BARELY

WHAT ARE YOU GRATEFUL FOR?

LITTLE BIT

OK

MOSTLY

HEAPS

MINDFULNESS COLOURING IN

............................................................................... ............................................................................... ............................................................................... ............................................................................... ............................................................................... ............................................................................... ............................................................................... ............................................................................... ............................................................................... ...............................................................................

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ENGAGEMENT + MINDFULNESS

Your Plastic Brain WHY: by understanding that your every thought and experience changes your brain, you will be able to choose to grow your brain’s abilities in areas that you wish to develop by practising. This is called neuroplasticity.

HOW: deliberately practise learning tasks to strengthen existing and create new brain pathways. This will enable you to do them easier and faster, which develops them as positive habits. Your plastic brain loves practise to create patterns to look for when problem solving.

Acknowledgement: Pascual-Leone & Dweck

DO: when is a time that you deliberately practised something and what happened? ................................................................................................................................................................................. .................................................................................................................................................................................

When is a time that you didn’t practise a task and you noticed that you couldn’t do it as well? ................................................................................................................................................................................. .................................................................................................................................................................................

What resilience skill can help you with Your Plastic Brain? (pages 8&9) .................................................................................................................................................................................

“Picture your brain forming new connections as you meet the challenge and learn.” Carol Dweck

RESILIENT ME: I AM ENOUGH

MINDFULNESS MAZE

FEELING OPTIMISTIC AND HOPEFUL ABOUT YOUR FUTURE: You focus on planning and writing down your goals every term. What are two other things that you could do to feel optimistic and hopeful?

Enjoy the challenge of finding your way through the maze.

1. ........................................................................... ............................................................................... ...............................................................................

............................................................................... ...............................................................................

Acknowledgement: 7-8 Building Social-emotional Resilience, Graduate School of Education, University of Melbourne

Past Positive: 30

what is an experience that fills you with positive feelings when you think about it?

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2. ...........................................................................

WEEKLY HEALTH FOCUS

MY GOAL THIS WEEK

Colour the sections to reflect how well you went.

What do I want to achieve this week?

Exercise daily

............................................................................... ...............................................................................

BARELY

LITTLE BIT

ENOUGH

MOSTLY

HEAPS

...............................................................................

Sleep well BARELY

LITTLE BIT

OK

...............................................................................

MOSTLY

HEAPS

Drink water BARELY

LITTLE BIT

ENOUGH

MY GOAL NEXT WEEK MOSTLY

HEAPS

Eat healthy BARELY

LITTLE BIT

HALF HALF

...............................................................................

What do I want to achieve next week? ............................................................................... ...............................................................................

MOSTLY

HEAPS

...............................................................................

Feel positive BARELY

LITTLE BIT

OK

MOSTLY

...............................................................................

HEAPS

WHAT HAPPENED THIS WEEK?

...............................................................................

WORD SEARCH P M P F A P T M S P O C J

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L E F A

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N B N T

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J H S L K

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A L V S T X E A E T S A G M F N O ............................................................................... ............................................................................... ............................................................................... ............................................................................... ............................................................................... ............................................................................... ............................................................................... ...............................................................................

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M J K P K E W S L U F E P O H F S O R D C H A L I

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D R N E H T G N E R T S F P A T H W A Y S H K T

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M Z T Q C G K O H C H R W I P U J N Y S O L V brain deliberate challenge easier faster

goals hopeful honest mindful optimistic

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N G G F B

pathways patterns planning plastic practising

problem skill solving strengthen tasks

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ACCOMPLISHMENT + OPTIMISM

Organising Your Timetable WHY: by designing your own home learning timetable, you will be taking responsibility for doing what you need to and want to do well.

HOW: create a personal timetable that suits all of your individual needs.

On this timetable, fill in your Musts and Options, when you will do your home learning, when you will exercise and do your own special interests. Organising your timetable makes time just for you.

Acknowledgement: Sheldon & Adams Miller

DO: how can sticking to your own home learning timetable help you to do what you need to and want to do? ................................................................................................................................................................................. .................................................................................................................................................................................

What are things that you need to do that you sometimes run out of time to do? ................................................................................................................................................................................. .................................................................................................................................................................................

What character strength can help you with Organising Your Timetable? (pages 10&11) .................................................................................................................................................................................

“If you want the rainbow, then put up with the rain.” Dolly Parton

WELLBEING@SCHOOL

MIND GAMES

When things don’t go your way, you can learn a lot about yourself. What is a coping strategy that you use to overcome difficult times, who is one of your Trusted Champions, and what is a concern that you could ask them to help you with?

BLAMING: is when you are having self-doubts about your abilities to cope and choose to blame other students and teachers for how you feel.

When is a time that you have thought this way?

Coping Strategy ............................................................

...............................................................................

................................................................................................

...............................................................................

Trusted Champion .......................................................

Concern ............................................................................. ................................................................................................

............................................................................... ...............................................................................

................................................................................................

...............................................................................

Acknowledgement: ACARA 7-8 HPE

Acknowledgement: De Bono

Fabulous First 5 Minutes: 50

...............................................................................

what is something that you have stopped putting off doing?

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................................................................................................

MY THOUGHTS

WEEKLY HEALTH FOCUS Colour the sections to reflect how well you went.

Exercise daily BARELY

LITTLE BIT

ENOUGH

MOSTLY

HEAPS

MOSTLY

HEAPS

MOSTLY

HEAPS

MOSTLY

HEAPS

Sleep well

...............................................................................

BARELY

...............................................................................

LITTLE BIT

OK

Drink water

............................................................................... ...............................................................................

BARELY

LITTLE BIT

...............................................................................

ENOUGH

Eat healthy

...............................................................................

BARELY

LITTLE BIT

HALF HALF

Feel positive BARELY

LITTLE BIT

OK

MOSTLY

HEAPS

WHAT ARE YOU GRATEFUL FOR?

WORD SEARCH

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M G C P S R K Z

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C G O

I

U E

M N N K T E D K T N R

T

I

M E T A B L E K Z S A I

N H N N F S S N X O H J

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G A D Q

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S C S Y R D A M P K I

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achieve character design exercise focus

meaning musts options organise purpose

receiving responsible strength time timetable

giving home interests kindness learning

V

51

HEALTH + STRENGTHS

Kind To You WHY: by treating yourself with kindness, you will be calmer and have greater problem solving abilities to welcome tackling more difficult tasks.

HOW: the most important relationship that you have is the one with yourself. To grow it use your strengths to practise kind self-talk, use JOMO to have frequent breaks from social media, do each of the Big Five really well, give to add meaning to your life, smile, have fun and laugh and savour your proudest achievements often.

Acknowledgement: Niemiec, Neff & McGehee

DO: what is something that you love doing that you should do more often to be kind to yourself? ................................................................................................................................................................................. .................................................................................................................................................................................

Who is someone that you enjoy being with who brings out the best in you? ................................................................................................................................................................................. .................................................................................................................................................................................

What resilience skill can help you with Kind to You? (pages 8&9) .................................................................................................................................................................................

“I am not what has happened to me. I am what I choose to become.” Carl Jung

Enjoy the challenge of helping the taxi find its way to the house.

Answer page 133

Future Positive: 80

what is something that you are really looking forward to?

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MINDFULNESS PUZZLE.

WEEKLY HEALTH FOCUS

MY GOAL THIS WEEK

Colour the sections to reflect how well you went.

What do I want to achieve this week?

Exercise daily

............................................................................... ...............................................................................

BARELY

LITTLE BIT

ENOUGH

MOSTLY

HEAPS

...............................................................................

Sleep well BARELY

LITTLE BIT

OK

...............................................................................

MOSTLY

HEAPS

Drink water BARELY

LITTLE BIT

ENOUGH

MY GOAL NEXT WEEK MOSTLY

HEAPS

Eat healthy BARELY

LITTLE BIT

HALF HALF

...............................................................................

What do I want to achieve next week? ............................................................................... ...............................................................................

MOSTLY

HEAPS

...............................................................................

Feel positive BARELY

LITTLE BIT

OK

MOSTLY

...............................................................................

HEAPS

WHAT HAPPENED THIS WEEK?

...............................................................................

Alfred Adler

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Empathy is seeing with the eyes of another, listening with the ears of another and feeling with the heart of another.

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RELATIONSHIPS + EMPATHY

Addicted to Social Media WHY: by understanding that excessive social media use is addictive because of the frequent dopamine hits, and can adversely affect your mental health, you will be more likely to use JOMO to reduce it.

HOW: ask a trusted adult to monitor your moods and anxiety, support your sensible social media use, and inform you if you start withdrawing from in person friends to only those online. Social media addiction rewires your brain, to create many unhelpful thoughts and thus unwanted negative feelings.

Acknowledgement: Greenfield & Hassed

DO: what could be a benefit if you used your strengths and JOMO to disconnect from social media every second day? ................................................................................................................................................................................. .................................................................................................................................................................................

When have you become tired and frustrated from been connected 24/7? ................................................................................................................................................................................. .................................................................................................................................................................................

What character strength can help you with Addicted to Social Media? (pages 10&11) .................................................................................................................................................................................

“Every action has its pleasure and its price.” Socrates

KEYSTONE HABIT

MINDFULNESS MAZE

BEING GRATEFUL: enables you to develop the habits of valuing the people in your life, focusing on your needs rather than your wants and accepting less is enough. When is a time that you were proud of how you were grateful?

Enjoy the challenge of finding your way through the maze.

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Acknowledgement: Duhigg

Fabulous First 5 Minutes: 88

what body language can you practise to be welcoming to others?

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MY THOUGHTS

WEEKLY HEALTH FOCUS Colour the sections to reflect how well you went.

Exercise daily BARELY

BARELY

MOSTLY

HEAPS

LITTLE BIT

OK

MOSTLY

HEAPS

MOSTLY

HEAPS

MOSTLY

HEAPS

Drink water

............................................................................... ...............................................................................

ENOUGH

Sleep well

............................................................................... ...............................................................................

LITTLE BIT

BARELY

...............................................................................

LITTLE BIT

ENOUGH

Eat healthy

...............................................................................

BARELY

LITTLE BIT

HALF HALF

Feel positive BARELY

WHAT ARE YOU GRATEFUL FOR?

LITTLE BIT

OK

MOSTLY

HEAPS

lifehack

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HEALTH + STRENGTHS

Purposeful Breathing WHY: by using deep and purposeful breathing to connect with and calm yourself, you will effectively look after your healthy state of wellbeing.

HOW: This three breaths technique focuses your attention and energy just on you: 1. Deep breath focusing on the present moment and nothing else. 2. Deep breath focusing on your purpose for the day. 3. Deep breath focusing on something you are grateful for today. Use five seconds for each of inhale, hold and exhale. Repeat five times.

Acknowledgement: Crum & Hofmann

DO: what is your purpose for today and something that you are grateful for? ................................................................................................................................................................................. .................................................................................................................................................................................

When have you noticed the emotions that you were feeling while doing purposeful breathing? ................................................................................................................................................................................. .................................................................................................................................................................................

What resilience skill can help you with Purposeful Breathing? (pages 8&9) .................................................................................................................................................................................

“Living for the magic of today and understanding our place and purpose in the world.” Saying

A

Enjoy the challenge of completing the squares.

B

Answer page 133

Future Positive: 94

what is something that you are really looking forward to?

C

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MINDFULNESS PUZZLE.

WEEKLY HEALTH FOCUS

MY GOAL THIS WEEK

Colour the sections to reflect how well you went.

What do I want to achieve this week?

Exercise daily

............................................................................... ...............................................................................

BARELY

LITTLE BIT

ENOUGH

MOSTLY

HEAPS

...............................................................................

Sleep well BARELY

LITTLE BIT

OK

...............................................................................

MOSTLY

HEAPS

Drink water BARELY

LITTLE BIT

ENOUGH

MY GOAL NEXT WEEK MOSTLY

HEAPS

Eat healthy BARELY

LITTLE BIT

HALF HALF

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What do I want to achieve next week? ............................................................................... ...............................................................................

MOSTLY

HEAPS

...............................................................................

Feel positive BARELY

LITTLE BIT

OK

MOSTLY

...............................................................................

HEAPS

WHAT HAPPENED THIS WEEK?

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Albert Einstein

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POSITIVE EMOTION + GRATITUDE

Choice and Pathways WHY: by choosing to have optimism and hope for your future by setting goals and finding ways to achieve them, you will create pathways to become your best self.

HOW: narrow your choices to strive for what you need, not what you want.

Be curious to explore possibilities and use your strengths to believe that you have the willpower and waypower to achieve what you set out to do.

Reduce your distractions by making the choice to live by less is enough.

Acknowledgement: Snyder, Schwartz & Boniwell

DO: what is something that you are optimistic and hopeful about for your future? ................................................................................................................................................................................. .................................................................................................................................................................................

What is a choice that you will need to make to create a pathway to achieve it? ................................................................................................................................................................................. .................................................................................................................................................................................

What character strength can help you with Choice and Pathways? (pages 10&11) .................................................................................................................................................................................

“It’s funny you know, I find the harder I work, the more luck I have.” Woodrow Wilson

TEAMWORK WEEK

MINDFULNESS MAZE

This week enjoy making a positive difference to other peoples’ lives, by creating activities using the strength TEAMWORK, to grow relationships with your family, friends and school community.

Enjoy the challenge of finding your way through the maze.

Acknowledgement: Seligman & Peterson

Fabulous First 5 Minutes: 112

what messages are you sending when you make eye contact with someone?

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Teamwork Week worksheet and Teamwork Wellbeing Award are in Individual Resources on www.learningcurve.com.au

MY THOUGHTS

WEEKLY HEALTH FOCUS Colour the sections to reflect how well you went.

Exercise daily BARELY

BARELY

MOSTLY

HEAPS

LITTLE BIT

OK

MOSTLY

HEAPS

MOSTLY

HEAPS

MOSTLY

HEAPS

Drink water

............................................................................... ...............................................................................

ENOUGH

Sleep well

............................................................................... ...............................................................................

LITTLE BIT

BARELY

...............................................................................

LITTLE BIT

ENOUGH

Eat healthy

...............................................................................

BARELY

LITTLE BIT

HALF HALF

Feel positive BARELY

WHAT ARE YOU GRATEFUL FOR?

LITTLE BIT

OK

MOSTLY

HEAPS

MINDFULNESS COLOURING IN

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MULTIPLE INTELLIGENCES This Lesson: WHY: for you to learn how to use each of the Multiple Intelligences to help you to learn and present what you learn in better ways. HOW: Multiple Intelligences are a set of eight intelligences which you have your own special mix of, just like your character strengths. Learning to use all eight will help you to learn and think in better ways. When learning in class or at home, stretch your abilities to present what you learn you using a number of the Multiple intelligences eg, thinking tools, role plays, drawing, debates, flowcharts and many more.

Circle the words that you feel confident about and enjoy doing.

Circle the words that you feel confident about and enjoy doing.

Circle the words that you feel confident about and enjoy doing.

Circle the words that you feel confident about and enjoy doing.

WHAT IS SOMETHING THAT I WILL TRY FOR EACH INTELLIGENCE?

“The way to get started is to quit talking and begin doing.” Walt Disney

126

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INTELLIGENCE Verbal/Linguistic Visual/Spatial Mathematical/Logical Musical/Rhythmic

MULTIPLE INTELLIGENCES Circle the words that you feel confident about and enjoy doing.

Circle the words that you feel confident about and enjoy doing.

Circle the words that you feel confident about and enjoy doing.

Circle the words that you feel confident about and enjoy doing.

INTELLIGENCE Physical/Kinaesthetic Intrapersonal Interpersonal Naturalistic

WHAT IS SOMETHING THAT I WILL TRY FOR EACH INTELLIGENCE?

My favourite intelligence to use is: .......................................................................................................................................................................

Acknowledgement: Howard Gardner

“Everything in life that we really accept undergoes a change.” Katherine Mansfield

127

POSITIVE PERSONAL DESCRIPTORS

For two of the descriptors you chose, describe the body language and voice tones that you would use for each of them.

Descriptor

Body Language and Voice Tones

Acknowledgement: Bandura & Rotter

“Making the most of yourself by fanning the tiny, inner sparks of possibility into flames of achievement.” Golda Meir

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This Lesson: WHY: for you to think about your best self and the descriptors which would describe you. HOW: focus on deliberately practising the body language for each of these descriptors to create the impression that you want to make when people meet you. You communicate with others through using 55% body language, 38% voice tones and only 7% from your words. Circle at least five descriptors that you want people to think of when they see you?

DEVELOPING YOU This Lesson: WHY: for you to create a pathway to follow to develop your best self as a student and young person. HOW: describe the type of person you want to develop into and the type of life that you want to live.

Use the Power of Yet to motivate yourself. You may not have developed into your best self YET, but through deliberate practice and effort you can. Regularly revisit this page to reflect on how you are progressing for each section.

YOUR BEST SELF: Write a short letter about the person who you want to develop into. ...................................................................................................................................................................................... ...................................................................................................................................................................................... ...................................................................................................................................................................................... ......................................................................................................................................................................................

LOOKING FORWARD TO DOING: What types of things are you hoping to do and achieve as you grow older? ...................................................................................................................................................................................... ...................................................................................................................................................................................... ...................................................................................................................................................................................... ......................................................................................................................................................................................

WHO IS THERE FOR YOU: When you have challenges, what strengths can you use and who will always be there

to help you?

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PROUD MOMENT: What is something that you achieved that you are really proud of and what personal qualities

did you show?

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Acknowledgement: Sonja Lyubomirsky

“Life isn’t about finding yourself. Life is about creating yourself.” George Bernard Shaw

129

FEELINGS AND EMOTIONS This Lesson: WHY: for you to raise your-self-awareness of your and others’ emotions, called emotional literacy. HOW: the way you think is the way you feel, and then the way you act. Practise being aware of unhelpful thoughts and when you notice them, use self-talk to contest them. Circle at least three positive emotions that you enjoy feeling, and three not so positive ones that you want to avoid.

Feeling and Emotions

Your Thoughts

Acknowledgement: Tal Ben Shahar & Achor

“In a real sense we have two minds. One that thinks and one that feels.” Daniel Goleman

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For one of the positive emotions and one of the not so positive emotions, describe the thoughts that you have to make you feel each of them.

RESPECTFUL RELATIONSHIPS This Lesson: WHY: for you to understand what you need to do to feel connected, protected and respected in your relationships. HOW: deliberately practise looking for opportunities to feel connected, protected and respected when with others to develop respectful relationships. You are hard-wired to be at your best when working cooperatively in person with others. The group feel-good brain chemicals, serotonin and oxytocin, are released when you feel that others value you, think that you matter and that they can trust you.

The three factors which underpin respectful and resilient relationships are: Connected – sharing and communicating equally, cooperatively and openly with others.

Protected – feeling emotionally and physically safe.

Respected – feeling others value all of you as a person who matters.

Reflect on the following and journal your thoughts:

Respectful Relationships Perspectives Your Thoughts In what ways do you feel connected when with others?

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In what ways do you feel protected when with others?

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In what ways do you feel respected when with others?

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Think of a great time you enjoyed with others. What emotions did you feel?

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What are three relationships you have where you feel valued?

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What are three relationships you have where you feel trusted? What can you do if you feel unsafe in a relationship?

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Acknowledgement: 7-8 RRRR, Graduate School of Education, University of Melbourne

“Appreciation is a wonderful thing. It makes what is excellent in others belong to us as well.” Voltaire

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