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SJ UO UPR EN RA L
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BELONGS TO:
So I can have FUN every day writing, drawing or doodling about my: WORRIES GOALS PLANS DREAMS AND MORE…
IDEAS HOPES THOUGHTS FEELINGS TROUBLES 1
First published in Great Britain by Best of Parenting Publishing 2020 Copyright © The Happy Confident Company Ltd. 2020 www.happyconfident.com Authors: Annabel Rosenhead and Nadim Saad
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The authors assert their moral right to be identified as the authors of this work.
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All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior permission of the publishers. A CIP catalogue record of this book is available from the British Library
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ISBN: 9781916387003
Editor: Jo Chadwick Design and Illustration by Daniel Bobroff, Electric Design Studio Ltd
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Printed and bound in Europe
The Happy Confident Me Super Journal is written and published as a resource and guide intended to educate the reader of what they can do to improve their happiness and confidence. Although every effort has been made to ensure the contents of this book are accurate, the information provided is not meant to take the place of professional psychiatric advice from professionals. Please consult your GP, social worker or the safeguarding officer at your child’s school if you are concerned about your child’s mental health or emotional wellbeing. The authors cannot be held responsible for any loss or damage suffered as a result of complete reliance on any of this books contents or any errors or omissions herein.
THE OTHER STUFF WE DO!
LITTLE THINGS CAN MAKE BIG DIFFERENCES! Our great products & experiences will help YOU enjoy a HAPPY CONFIDENT life.
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HAVE FUN ONLINE !
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Our ONLINE COURSES go hand in hand with our SUPER JOURNAL. They’ve been created for parents and kids to enjoy TOGETHER and learn life skills such as perseverance, growth mindset and bouncing back. Each episode helps you practice the skills you’re developing whilst you’re using this journal. They are short, fun and interactive and can be done in your own time.
Check out our
FREE
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ACTIVITIES & GAMES
suitable for the whole family that can be downloaded from our website and printed at home. You’ll find board games, card games and extra family activities. We’re adding more all the time! Just hover your smartphone camera over this QR code for quick access to our website to check them out… www.happyconfident.com
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ACKNOWLEDGEMENTS
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We’d like to thank our incredible and passionate team, who are all part of the Happy Confident Company’s extended family, for all the hard work and effort taken to make this journal a product we are so very proud of.
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Special thanks to Dan Bobroff & son Louis, Jo Chadwick & kids Tommy, Jack and Max and of course Annabel’s daughter Lulah and Nadim’s daughters Noor, Yasmine & Yara. And thank you to all of their friends from school and the children attending our HAPPY CONFIDENT ME school workshops & clubs who have also given us their brilliant feedback along the way. Here’s to a future with more
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,
Forever grateful,
Annabel and Nadim
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kids.
CONTENTS PAGE
Meet The Happy Confident Bee How To Use Your Journal What’s This Journal For? How to be Happy Knowing Yourself Feeling Your Feelings Positive Thinking Building Your Growth Mindset Making Mistakes Bouncing Back Boosting Your Confidence Being Mindful Kindness & Empathy Accepting Yourself What I Have Learnt What Next My Worry Box
7 8-11 13-15 16-17 20-33 34-47 48-61 62-75 76-89 90-103 104-117 118-131 132-147 148-160 161-163 164 165-168
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PAGE TITLE
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Robert J. Braathe
THE HAPPY CONFIDENT BEE
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Hi, I'm the Happy Confident Bee and I'll bee here to guide you through your journal. I hope I can help you see all the positive things in your life, and how to make the most of every day.
DID YOU KNOW?
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Bees work together to give our community (hive) the best possible life, and I want to help you do that too.
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We’re SUPER FOCUSED, concentrating on what matters most – the sweet stuff in our life (honey) – so I’ll show you how to make your life sweeter too.
It’s my mission to help you spread your GOOD FEELINGS (like I spread pollen!) around your own world, then together, we can make your days sunnier, and you’ll feel and too! 7
HOW TO USE
YOUR JOURNAL This special little book is all yours. YOURS to fill with your very own thoughts & feelings. YOURS to write your own story!
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ONLY 5 MINS A DAY
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Fill out your journal every evening, on your own or with a parent...sibling or your BFF!!
KEEP IT SAFE...this is yours to look after & enjoy using.
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DAILY JOURNALING PAGES
Here’s your quick guide to what you need to do...
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Fill in the day! Circle or tick all the feelings you felt that day Or even write your own Check out the cool quote* Answer each question
1
2 3
4 5
* If you don’t know who said this, why not look them up!! 8
DAY OF THE W EEK THE DI FFEREN
T WAYS I FELT SAD
TODAY.. .
3
ANNOY ED
Today I am g
rateful for...
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‘Just be yours elf, is no one bett there er.’
TAYLOR SWIFT
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proud of tod
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W hat I was
Something t h
ay...
at I like abo
ut me...
There are 6 journaling days each week. Why not start every Monday? 9
WEEKLY THEME PAGES
Each week has a new theme or subject, which makes this Super journal fun and interesting! The themes are quite different, and they will take you on a journey of getting to know yourself better, and feel happier and more confident. BOOSTING YOUR
THINK
Being
CONFIDENCE
is all about bel ieving d your abilities .
in yourself an
as to be nt you We wa s and a n be. ca as you
WHEN YOU’RE
CONF ID
ACC
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IVE POSIT ING
YOUEPTING RSEL F
TS PORT
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ENT, YOU: Feel comfor table being yo In u Know you’re writ your Jou good enough ten rna Like yourself BOO all about l so far, yo S u KNO AND IT’S EAS we h TING WI have read IER TO MAKE ope GOOD FRIENDS Some days, you you’r YOUR NG YO . UR and C might feel mo e y O s ours re You may even elf, a tarting NFIDE SELF an be more confid confident than others. N t d n o C d mo of yourself, an en feel re d less so abou t about certain parts PROUE …and t others…lik D of e being… ! MUSI A BOOKW KIND ally CAL ORM NOW LY ND Shave a re , IE FR
A MATHSYOU'WHIZZ RE SO COOL! FUNNY E=MC2
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SHAR WE W E A ANT T SECR O ET…
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HOUGH L? Y t your T hat you FEE d to w tha nnecte u kno effect on w o y ery co id D big also v is ? u FEEL ow yo HAVE that h how you BE AND
THAT “PER ’S RIGH FECT T… LY I MPER FE
CT”
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FREE PAGES
Some days you may find that you want to write down more about your day than just the answers to the questions…soooo, we’ve also given you some free pages so you can doodle, draw or write about ANYTHING you’d like to (even your shopping list!)
Go w il d
dle, draw…
Write, doo
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and
e n jo
y…
ACTIVITY PAGES
Each week there are two activities for you. We’ve popped suggestions and instructions in to help you make the most of these.
Have fun …
WEEKLY ACTI
WEEK
VITY
like about gs that you are. all the thin Write down that make you who you yourself,
LY A
CTIV
ITY
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Hin W ha scor ts: Thes t are ing g e ca oals n be b you or sc ig good hool and sm at? stuf a f!… ll, from Writ e do reading wn a t s ma o dancin ny a s yo g, to u ca n.
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e fre an em w the thing e pa hat y!) 5 th ily to share mselves. ges in in you appre gs tha your about the t r free pages!
Ask your fam
rd them on
journ
you
al to
ciate th abou ey appre t the ciate write m. abou t this .
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You could reco
We suggest using Sunday to read your new theme and do the activity so that you can start journaling on Mondays.
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YOUR WORRY BOX PAGES
Right at the back of your journal you’ll find Worry Box pages. These are perfect for worries you might have that you want to write down during your journaling. Either tear them out once you’re done or keep them in…it’s up to you!
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WORRY
BOX
WORRY BOX
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Go wild and enjoy…
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WHAT’S THIS
JOURNAL FOR? This journal gives you a FUN way to write & draw
daily about your thoughts & feelings.
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We can have SO MANY FEELINGS in just one day...
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All of our thoughts & feelings ARE OK TO WRITE ABOUT.
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What other feelings do you have?
SCIENCE FACT When we write about how we think and feel each day, it has an INCREDIBLE effect on how our BRAINS work. Scientists have proven that it can make us feel FANTABULOUS! 13
JOURNALING IS GREAT...HERE’S WHY... Writing down your thoughts & feelings helps with so much... Getting to KNOW YOU RSELF better.
SOLV probleING ms.
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Feeling more CON F I DEN T.
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CALMING down bad feelings.
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BOOST ING your moo d
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.
SLEEPING better
(with nicer dreams).
It also gives us the chance to PLAN & CREATE the things we want!
So the great news is that YOU CAN HAVE ALL THESE THINGS! 14
...AND HERE’S HOW IT WORKS!
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It’s been scientifically proven that journaling for just 5 minutes every day, will create a positive little habit that will help you be HAPPIER and MORE CONFIDENT.
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If we’re feeling low, writing about it helps us work out why, and understand what we need to do to feel better!
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So, journaling is BRILLIANT for problem solving. When you write things down, instead of getting stuck in your problem, or too upset to think clearly you can get back in charge of yourself.
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You’ll feel CALMER and STRONGER . Yay!!
REMEMBER THE GOOD STUFF
When you write about a great day it helps you feel warm, happy, proud and grateful. 15
HOW TO
BE HAPPY The feelings we get when we are
GINORMOUSLY BRILLIANT!
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Relaxed
are
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It makes us feel
on top of the world
It’s easy to
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We want to
POSITIVE things
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c i t e g r e En
We see the
We can ENJOY things
SCIENCE FACT Our brains are like batteries, just add good feelings to SUPERCHARGE them. When you have fun your brain releases happy-making chemicals that give you that WHOOPEEE feeling! 16
WHAT ARE THE MAGIC INGREDIENTS OF
HAPPINESS ?…
Being CONNECTED to other people Being HEALTHY
Understanding & LIKING ourselves
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SLEEPING well
and having energy
Being OPTIMISTIC about the future
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Feeling SAFE
WHEN WE ARE HAPPY, IT HELPS US TO
OU BBO UN NCCEE back from difficult stuff. Do FANTASTIC things that we feel are
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important in the world.
Writing in your JOURNAL about what you are grateful for each day helps keep your own store of good feelings up. It makes you feel
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“ YOU’LL NEVER CHANGE YOUR LIFE, UNTIL YOU CHANGE SOMETHING YOU DO DAILY .”
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John C Maxwell
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LET’S GET STARTED!
KNOWING
YOURSELF
WHY KNOWING YOURSELF IS SO IMPORTANT
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Knowing yourself really well (also known as having strong “self-awareness”) is something that the World Health Organisation lists as one of the 10 most important life skills that humans need!
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The BETTER we know ourselves, the more we can HELP ourselves and the HAPPIER we will be.
WE ARE EACH UNIQUE!! 20
LEARNING ABOUT YOURSELF WHEN I KNOW MYSELF
Quite often I feel unsure of myself or insecure.
I usually feel comfortable and confident about myself.
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WHEN I DON’T KNOW MYSELF VERY WELL
Sometimes I get confused about what I want to do.
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I know what I love doing, so it’s easy to make exciting plans. I can help myself feel better when I get stuck or upset.
It’s difficult to talk about or understand how I feel.
I find it easy to talk about and describe how I feel.
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When I get stuck or upset, I can feel like that for ages and don’t know how to feel better.
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So knowing and understanding yourself more will help you with so many things!
Overall, your SELF-AWARENESS can have a real effect on how you FEEL and BEHAVE each day.
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WHAT ARE SOME OF THE THINGS THAT MAKE YOU…YOU? To relax I like to...
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Things that make me happy...
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My favourite foods are...
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I’m unique because...
(you can keep going on a free page if you want)
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WEEKLY ACTIVITY What are you good at?
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Hints: These can be big and small, from reading to dancing, to scoring goals or school stuff!‌Write down as many as you can.
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What do you think you’re not so good at?
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Write down as many as you can.
FAMILY ACTIVITY
Ask your parents (and siblings if you have any!) 5 things that they appreciate about you. And then tell them what you appreciate about them. Use one of the free pages in your journal to write about this.
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DAY OF THE WEEK: THE DIFFERENT WAYS I FELT TODAY... SAD
ANNOYED
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Three good things today...
‘Just be yourself, there is no one better.’
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The superpower I would like to have is...
My favourite thing about myself is...
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DAY OF THE WEEK: THE DIFFERENT WAYS I FELT TODAY... SAD
ELLEN DEGENERES
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Three good things today...
‘Find out who you are and be that person…live that truth Lorem ipsum and everything else will come.’
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ANNOYED
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One thing that makes me happy...
Something about me that I’ve never told anyone...
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DAY OF THE WEEK: THE DIFFERENT WAYS I FELT TODAY... SAD
ANNOYED
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Three good things today...
‘It is not the mountain we conquer, but ourselves.’
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My favourite ice-cream flavours are...
Two positive things about me are...
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DAY OF THE WEEK: THE DIFFERENT WAYS I FELT TODAY... SAD
ANNOYED
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‘Find out who you are and do it on purpose.’
Three good things today...
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DOLLY PARTON
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The game(s) I like playing most...
One of my dreams is to be a...
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DAY OF THE WEEK: THE DIFFERENT WAYS I FELT TODAY... SAD
ANNOYED
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Three good things today...
‘If you truly pour your heart into what you believe in… amazing things can and will EMMA WATSON happen.’
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I get annoyed when...
I get excited when...
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DAY OF THE WEEK: THE DIFFERENT WAYS I FELT TODAY... SAD
ANNOYED
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Three good things today...
‘Be yourself, everyone else is already taken.’
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My favourite type of holiday is...
Write a positive statement about yourself...“I am”...“I can”...
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Motivate yourself…
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FEELING YOUR FEELINGS
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ANNOYED
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FRUSTRATED
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Relaxed
“WHAT AM I FEELING?”
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Some feelings are easy to recognise, when we’re happy we smile, we laugh, we feel SUPER-RELAXED or EXCITED. When we feel YUCKY, it can be harder to recognise what sort of yucky we’re feeling…hard to name that emotion or even talk about it.
Are we ANGRY, FRUSTRATED, SAD or UPSET? It takes LOADS OF PRACTICE to understand and tune in to our feelings and work out what they are. 34
WHY DOES IT MATTER ?
It helps when you REALLY understand what you’re feeling as it’s THE HARDER FEELINGS THAT ARE ACTUALLY THE MOST IMPORTANT to be able to name and talk about!
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When you can understand and name them, you can then work out how to FEEL BETTER.
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You will…
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Understand what’s going on inside and then feel calmer. Find it easier to talk about your feelings, so friends and family can help you. Be able to work out what you need, to come out of the yucky feelings.
If you get to know the things that usually make you feel SAD or ANGRY or WORRIED you won’t get taken by surprise, and you’ll know BETTER how to handle things. 35
NOTICING & WRITING ABOUT YOUR FEELINGS
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The COOL thing is that noticing your feelings and then writing and drawing about them is a BRILLIANT way to get to know what you are feeling.
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A useful hint to get to know what you feel, is to notice where you feel it in your body…because…that’s where we feel our feelings!
HAVE YOU EVER HAD
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“ BUTTERFLIES” in your tummy when you’re nervous? Tight fists when you’re angry? A headache when you are worried or overwhelmed? Or maybe you’ve felt heavy all over when you’re sad? We all feel our feelings differently in our bodies…so where do YOU feel yours?
When you make a note of how you feel each day, it’s like turning a key…you’re unlocking knowledge about yourself, and then…you can find out how to feel BETTER ! 36
WEEKLY ACTIVITY Think about all the feelings you had today and mark where you felt them on the diagram.
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Then come back each day and carry on adding.
FAMILY ACTIVITY
At dinner or lunch, take it in turns around the table to share: Today I felt …because… You can use your free pages to write more!
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DAY OF THE WEEK: THE DIFFERENT WAYS I FELT TODAY... SAD
ANNOYED
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Three good things today...
‘Happiness depends upon ourselves.’
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Right now I feel...
I had fun today when...
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DAY OF THE WEEK: THE DIFFERENT WAYS I FELT TODAY... SAD
ANNOYED
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Three good things today...
‘The soul of the world is enriched by people’s happiness.’ PAULO COELHO
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The strongest feeling I had today was...
I felt positive today when...
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DAY OF THE WEEK: THE DIFFERENT WAYS I FELT TODAY... SAD
BEN CARSON
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Three good things today...
‘Happiness doesn’t result from what we get, but from what we give.’
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ANNOYED
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A difficult feeling I had today was...
Something that made me feel happy today...
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DAY OF THE WEEK: THE DIFFERENT WAYS I FELT TODAY... SAD
ANNOYED
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Three good things today...
‘You wouldn’t worry so much about what others think of you if you realised how seldom they do.’ ELEANOR ROOSEVELT
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When I get nervous I feel it in my...
Today when I helped someone I felt...
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DAY OF THE WEEK: THE DIFFERENT WAYS I FELT TODAY... SAD
ANNOYED
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Three good things today...
‘Listen to your heart above all other voices.’
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Something tough or tricky I experienced today was...
I felt good today when...
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DAY OF THE WEEK: THE DIFFERENT WAYS I FELT TODAY... SAD
ANNOYED
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Three good things today...
‘Success is not the key to happiness, happiness is the key to success.’ ALBERT SCHWEITZER
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An uncomfortable feeling I had this week was...
The best feeling I had this week was...
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Write, doodle, draw…
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POSITIVE
THINKING
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We want you to be as and as as you can be.
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Did you know that your THOUGHTS have a really big effect on what you FEEL?
AND that how you FEEL is also very connected to how you BEHAVE? What you
THINK
What you
FEEL 48
What you
DO!
There’s a lot going on in human bodies and minds, all the time!
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Lots of thoughts and feelings …
To be more
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and
,
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you need to pay attention to how you THINK. When you TAKE CHARGE OF YOUR THINKING, you’ll enjoy better outcomes.
Helpful, positive
THOUGHTS
Good
FEELINGS
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Making better
CHOICES
THE DIFFERENCES BETWEEN POSITIVE
& NEGATIVE THOUGHTS
Positive thoughts are HELPFUL, negative thoughts are UNHELPFUL.
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feelings UNHELPFUL THOUGHTS tend to create …feeling sad, hopeless, wobbly or angry and frustrated.
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But HELPFUL thoughts tend to make us feel the opposite…
HELPFUL THOUGHTS
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UNHELPFUL THOUGHTS
I’m not good at this YET.
I will never be able to do this.
If I practice...I’ll get better at doing this.
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I’m not good at this.
I’m not good enough.
I AM good enough.
I’m scared I will make a mistake.
If I make a mistake... I’ll learn from it.
Helpful thoughts make you feel
CONFIDENT, STRONGER, CALM & HAPPIER …like anything is possible! 50
WEEKLY ACTIVITY Write a list of some of the unhelpful thoughts you have, and then write down a more helpful way of thinking about them.
A HELPFUL WAY TO THINK ABOUT THEM
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UNHELPFUL THOUGHTS I HAVE
FAMILY ACTIVITY
This week, whenever someone close to you shares a negative thought, share with them how they can see the positive. You could write about this on your free pages!
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DAY OF THE WEEK: THE DIFFERENT WAYS I FELT TODAY... SAD
ANNOYED
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Three good things today...
‘Talk to yourself like you would to someone you love.’
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One unhelpful thought I had today...
One helpful thought I had today...
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DAY OF THE WEEK: THE DIFFERENT WAYS I FELT TODAY... SAD
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Three good things today...
‘Your life is a reflection of your thoughts. If you change your thinking, you change your life.’ BRIAN TRACY
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ANNOYED
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The funniest thing that happened today was...
Today, I really enjoyed...
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DAY OF THE WEEK: THE DIFFERENT WAYS I FELT TODAY... SAD
ANNOYED
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Three good things today...
‘Optimism is the faith that leads to achievement.’
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A worry I had today...
Something that made me happy today...
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DAY OF THE WEEK: THE DIFFERENT WAYS I FELT TODAY... SAD
ANNOYED
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‘Life is 10% of how things happen and 90% of how you take it.’ ANONYMOUS
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Three good things today...
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Things I was proud of today...
Something I found interesting today...
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DAY OF THE WEEK: THE DIFFERENT WAYS I FELT TODAY... SAD
ANNOYED
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Three good things today...
‘There are so many great things in life, why dwell on negativity?’ ZENDAYA
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Two things that made me happy this week
Today I smiled when...
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DAY OF THE WEEK: THE DIFFERENT WAYS I FELT TODAY... SAD
ANNOYED
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Three good things today...
‘Where your thoughts and attention go, is where your energy flows.’ TONY ROBBINS
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What I really enjoy about my friends...
The most fun I had today, was when...
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Well done for completing 3 weeks of journaling. We really hope you’re starting to find more happiness in each day. Keep it up, you must be so proud of yourself!
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“All our DREAMS can come true if we have the COURAGE to pursue them.” Walt Disney
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Need extra space…
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BUILDING YOUR
GROWTH MINDSET Do you know what a “GROWTH
MINDSET” is?
Y R E V IT’S
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In the “olden days”, before scientists and doctors knew that much about our minds or brains, we all believed that when we were born, the things that we could do BRILLIANTLY were completely fixed for our whole lives. So…whether you were a maths whizz, good at french or incredible at art or football, that was just part of who you were.
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But now, scientists have found out that THAT’S NOT TRUE and our brains can change and grow …depending on how we use them.
So really, we have a lot of POWER…a SUPERPOWER even…the power to be good at ANYTHING that we want to!! 62
THE SCIENCE BIT Every time you think the same thing or do the same thing, a “NEURAL PATHWAY” is created in your brain. The more times you do it, or think it, the
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FASTER the pathway becomes.
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and
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When scientists take special photos, like x-rays, of brains they can actually see these pathways light up!
What does that mean for you?
When you learn and practice new things, you’ll get new pathways, and build stronger ones. As each pathway gets stronger, the things you’re doing will get easier and easier and you’ll get quicker and better at it! 63
WHY HAVING A GROWTH MINDSET IS
AMAZING!!
If you’re LEARNING something new and finding it difficult, it’s not because you ‘can’t’ do it, it‘s just that you haven’t practiced enough yet!
EMPOWERING .
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This is really
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You can get better at anything you put your mind to.
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If you feel you’re not good at something just use the word ‘yet’ to keep your growth mindset, for example ‘I am not good at maths YET’.
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GROWTH MINDSET
L! E O R ' O OU O C
Y S
YET is your SUPERPOWER word, use it often and just see how much more powerful you will feel. 64
WEEKLY ACTIVITY
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Write a wish list of all the things that you’d love to be able to do, that you can’t do YET…
FAMILY ACTIVITY
Ask your parents to tell you something they think they aren’t good at. Then, using what you’ve learnt about “yet” and growth mindset, explain why it’s not true! Feel free to write about it on your free pages!
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DAY OF THE WEEK: THE DIFFERENT WAYS I FELT TODAY... SAD
ANNOYED
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Three good things today...
‘Shoot for the moon. Even if you miss, you'll land among LES BROWN the stars.’
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Something new I tried today...
The bravest thing I have ever done was...
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DAY OF THE WEEK: THE DIFFERENT WAYS I FELT TODAY... SAD
ANNOYED
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Three good things today...
‘You don't have to be great to start but you have to start to be great.’ ZIG ZIGLAR
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New things I learnt today...
Today I am proud of...
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DAY OF THE WEEK: THE DIFFERENT WAYS I FELT TODAY... SAD
ANNOYED
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Three good things today...
‘The first step is you have to say that you can.’
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‘It is our choices that show what we truly are, far more than our abilities.’
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‘Your life doesn’t get better by chance it gets better by change.’ JIM ROHN
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Something I did really well today...
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Go wild and enjoy…
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MAKING
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Like learning to do a handstand!
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Have you noticed that when you LEARN SOMETHING NEW, you nearly always have to “get it wrong” quite a few times before you get it right?
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Remember learning about Growth Mindset? We actually HAVE to make mistakes…lots of them…on our way to learning something new.
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IT’S HOW OUR BRAINS GROW!
REMEMBER…it’s normal to doubt ourselves
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WE’RE ALL GOOD ENOUGH AND WE CAN DO IT …JUST NOT YET.
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You could feel stuck, frustrated and annoyed, BUT that’s really normal…it won’t last and you will feel better quicker when you remember that…
YOU CAN DO IT… YOU JUST NEED MORE PRACTICE!!
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THERE’S NO SUCH THING AS FAILURE If you ever think that you’ve ‘failed’…or made a mistake …it is actually just your…
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FIRST ATTEMPT IN LEARNING
If you only ever did the easy things, you’d never get a stronger brain or be able to do new things…how boring!
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WEEKLY ACTIVITY Write down any mistakes that you’ve made today, and then write down what you learnt from them. Whenever you make other mistakes this week, keep adding to your list.
WHAT I LEARNT
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MISTAKES I’VE MADE
FAMILY ACTIVITY
Ask your parents about the mistakes they made this week and what they learnt from them. You can discuss it at dinner or over the weekend! You can use your free pages to write about it!
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‘I have not failed. I’ve just found 10,000 ways that won’t work.’ THOMAS EDISON
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A mistake I made today was...
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‘Try and fail, but don’t fail to try.’ STEPHEN KAGGWA
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Three good things today...
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‘We learn from failure, not from success.’
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‘If you wait for things to be perfect, you’ll just miss out on life.’ CHRIS PRATT
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Today I practiced...
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‘You don’t learn to walk by following rules. You learn by doing and by falling over.’
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I felt stuck today when...
Today I am proud of...
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‘If you try to do your best there is no failure.’
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I challenged myself today by...
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Go crazy…go nuts…fill the space
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BOUNCING Sometimes things are difficult to learn, and we make mistakes.
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When that happens, how do we PUSH THROUGH and KEEP GOING?!
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How do we remember about our growth mindset, and allow ourself to keep ?
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When we hit a block, it can sometimes be hard to carry on. When we do find the OOMPH to keep going & keep practicing…we call it “ PERSEVERANCE.” And our ability to recover from difficult situations is called BOUNCING BACK!
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REMEMBER when you learned
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to ride a bike, swim, skateboard or ice skate. Did you jump in, jump on, and whizz off like a pro? Most likely you BUMBLED and FUMBLED, SHOUTED, CRIED and GOT FRUSTRATED.
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If you can swim, ride a bike or skateboard, you know that you got there because you were DETERMINED …you PERSEVERED.
You BOUNCED BACK from the difficult moments. And to be able to do that all the time, you need to remind yourself that in the end, YOU WILL BE ABLE TO DO IT!
BOUNCING BACK is also called being RESILIENT!! 91
The more RESILIENT you get, the BETTER you’ll feel. You’ll recover quicker from the things you find tough, and be able to keep practising until you can ENJOY it.
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REMEMBER
You are good enough, and PERSEVERING &
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BEING DETERMINED
to keep going when you feel stuck, will make you
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Little by little, you’ll get closer to BEING GOOD
AT WHATEVER IT IS YOU WANT TO BE …
a cyclist, mathematician, footballer, artist, doctor or anything else! 92
WEEKLY ACTIVITY Write down the different challenges you encountered today (or yesterday) and how you overcame them. Whenever you encounter challenges this week, keep adding to your list.
HOW I OVERCAME THEM
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CHALLENGES ENCOUNTERED
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Ask your family what difficult challenges they’ve had in life, and how they then overcame them. You could use your free pages to make notes!
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‘Practice makes PROGRESS.’
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Three good things today...
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Today I bounced back when...
Today I am proudest of...
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‘Everyone’s dream can come true if you just stick to it and work hard.’ SERENA WILLIAMS
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A challenge I overcame today was...
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Three good things today...
‘Our greatest glory in not in never falling, but in rising every time we fall.’ OLIVER GOLDSMITH
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The hardest thing about today was...
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Three good things today...
‘The roughest roads often lead to the top.’
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I made an extra effort today when...
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‘Success is the sum of small efforts, repeated day in and day out.’ ROBERT COLLIER
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I got stuck today when...
What made me smile today...
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Three good things today...
‘I've failed over and over and over again in my life and that is why I succeed.’ MICHAEL JORDAN
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The hardest thing I have ever done was...
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6 weeks of journaling completed - we reckon you’re going to qualify as an expert in Happiness and Confidence! Well done you’re over half way through.
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“YESTERDAY is
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history, TOMORROW is a mystery, TODAY is a gift.” Eleanor Roosevelt
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Write, Doodle, Draw…
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BOOSTING YOUR CONFIDENCE
Being is all about believing in yourself and your abilities.
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WHEN YOU’RE CONFIDENT, YOU:
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Feel comfortable being you Know you’re good enough Like yourself
AND IT’S EASIER TO MAKE GOOD FRIENDS.
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Some days, you might feel more confident than others. You may even be more confident about certain parts of yourself, and less so about others…like being…
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KIND SPORTY
MUSICAL
How
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do you usually feel? 104
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When our confidence is low, we can feel UNHAPPY about everything! Another word for that is feeling ‘insecure’ and feeling… it’s a all wobbly, sad and a bit rubbish.
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, But when we feel we feel the opposite…CALM, RELAXED, COMFORTABLE, STRONG and even PROUD OF OURSELVES…like there’s a sort of a light glowing in our tummies!
We hope that writing in your journal has already helped you feel more confident. 105
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HOW TO FEEL CONFIDENT MORE OF THE TIME
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Like happiness, there are some magic ingredients to help grow your CONFIDENCE. Think about your excellent qualities every day…say them out loud or write them down. Be grateful every day for what you have. Learn to like and accept all of yourself. Feel proud of what you’ve done and celebrate your achievements. Be kind and encourage yourself. Ask for help when something is difficult. Remember your growth mindset…take on new challenges. Know it’s okay, and in fact essential, to make mistakes.
DID YOU KNOW
There are whole books written about confidence even for adults. You’re seriously ahead of the game now, reading about it and writing in your journal every day! 106
WEEKLY ACTIVITY What are the things that you are MOST proud of, so far in your life?!
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Hint: They can be big or small... anything that has you feel pleased with yourself. See if you can write at least 5!
FAMILY ACTIVITY
Ask your parents (and siblings) what things they have done in their lives that they are proudest of. You can use your free pages to make a list!
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Three good things today...
‘Each time we face our fear, we gain strength, courage and confidence in the doing.’
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My best quality is...
I felt confident today when...
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Three good things today...
‘Your success will be determined by your own confidence.’ MICHELLE OBAMA
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I asked for help today when...
When I got help I felt...
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Three good things today...
‘Life shrinks or expands in proportion to one’s courage.’
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What I found tricky or tough today...
I overcame that tricky situation by...
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Three good things today...
‘Self-trust is the first secret of success .’
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Something that made me laugh today...
Something I discovered today...
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Three good things today...
‘If you believe in yourself, everyone else will do.’
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The things I did well today were...
I feel strong when I...
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Three good things today...
‘You must do the things that you think you cannot do .’
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My friends say I’m good at...
One day I’d like to be able to...
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Motivate yourself…
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BEING
MINDFUL To keep your body healthy you EAT WELL, get some EXERCISE , brush your teeth, and get enough SLEEP.
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But what about your mind?
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Did you know that you need to keep your mind HEALTHY too? After all, it’s in charge of everything you think, and how you FEEL !
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A healthy mind has POSITIVE, HELPFUL thoughts so we can FEEL GOOD more of the time.
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One way to keep your mind healthy is to be “MINDFUL”.
This means focusing your mind on NOW …not thinking about yesterday or . tomorrow, just this
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When our brains are too BUSY we can get all stuck because of so many thoughts around.
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Sometimes these thoughts are UNHELPFUL , like if we’re ANXIOUS about something that hasn’t even happened yet, or are feeling
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about something that we did yesterday.
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It can be really unhelpful, annoying and make you feel BAD. It can stop you from concentrating, or enjoying what you are doing, and sometimes stop you falling sleep.
HAS THAT EVER HAPPENED TO YOU?
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TURNING DOWN THE VOLUME
Wouldn’t it be great if we could switch our minds off or turn down the volume when it’s too busy with unhelpful stuff?
MIND VOLUME SPEED CONTROL
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MIND OFF ON
Well, guess what…you CAN switch your mind into being calmer, slower and “MINDFUL”.
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MY MIND - CONTROL UNIT
BEING MINDFUL
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By learning to relax and to breathe slowly, you can practise meditating. This helps keep your brain healthy and you can CHOOSE the thoughts that you have. This will help you to make more out of each day, and to think more clearly.
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Learning to meditate & be mindful just takes a bit of practice.
Relax Breathe slowly and focus on your breathing And slowly quieten down your head In just a few minutes, you can slow your brain down, relax and choose what it is you want to think about.
IT JUST TAKES PRACTICE. 120
WEEKLY ACTIVITY Spend 3 minutes doing ‘box breathing’. This means that you breathe regularly and count in your head: inhale counting 1,2,3,4, hold your breath to a count of 4, and then exhale 1,2,3,4 and hold your breath for a count of 4.
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Practice is important! So, try and do this every day this week. Write down how you feel after this exercise.
FAMILY ACTIVITY
Teach your family how to do box breathing and try to get them to join in with you each day! You can use your free pages to write about your experience!
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Three good things today...
‘Life isn’t about waiting for the storm to pass. It’s about learning to dance in the rain.’
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My head felt too busy today when...
The calmest part of my day was...
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Three good things today...
‘It’s not what happens to you, but how you react to it that matters.’ EPICTETUS
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I lost my focus today when...
Something I took time to think about today...
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Three good things today...
‘Don’t put off till tomorrow what you can do today.’
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The hardest thing about today was...
I overcame a problem today by...
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Three good things today...
‘There are no regrets in life, just lessons.’
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I felt calm today when...
I helped someone today by...
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Three good things today...
‘It is not fair to ask of others what you are not willing to do yourself.’ ELEANOR ROOSEVELT
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One new thing I learnt today...
I giggled today when...
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Three good things today...
‘Nobody can go back and make a new beginning, but anybody can start today and make a new ending.’ MARIA ROBINSON
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I used box breathing this week when...
This week being mindful has helped me...
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Be inspired…
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KINDNESS & EMPATHY
IS IT IMPORTANT TO BE KIND? I’m guessing your parents have taught you that it is…do you know why? And do you agree?
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Well, it is incredibly important because when we are KIND, we make other people !
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SO, WHAT IS KINDNESS? In the dictionary it says it’s being FRIENDLY, GENEROUS and CONSIDERATE…ways we make
someone else feel good by how we behave. And as well as actions - it is an attitude, an expression, a look, a touch - anything that lifts another person. So…we know that being KIND makes other people feel good.
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Research shows that even if you only do one act of kindness a day, you will feel:
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That’s because being kind floods your brain and body with happy hormones* that make us feel CALMER, LOVING and LOVED.
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*The scientific name of these FEEL-GOOD hormones are SEROTONIN and OXYTOCIN
When people see someone being helpful and kind, they’re also flooded with the same happy hormones, they feel GOOD, so are likely to be KIND TO OTHERS too! 133
DO YOU EVER THINK ABOUT HOW OTHER PEOPLE ARE FEELING?
This is called EMPATHY, and it’s also linked to kindness.
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When you practice EMPATHY it helps you work out which acts of kindness might be the best ones for the important people in your life.
Empathy is all about LISTENING when your friends talk to you and…
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IMAGINING HOW THEY MIGHT BE FEELING.
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It also helps us understand how we might be affecting other people with our behaviour…what we do, or how we talk to them. Will it make them SAD or ? Acts of KINDNESS can spread across your community, your town, a city or even the world!
IT ALL STARTS WITH ONE PERSON, AND THAT PERSON CAN BE YOU! 134
WEEKLY ACTIVITY How many acts of kindness can you think of? Write down at least 5 different acts of kindness that you could do to make people around you happier. And then choose one to do tomorrow!
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Hint: Things that help other people or make them smile‌
FAMILY ACTIVITY
Choose one kind thing to do for each member of your family this week. And enjoy the acts of kindness that you receive from them! You could record them on your free pages!
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Three good things today...
‘No act of kindness, no matter how small, is ever wasted.’
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Something kind I did today...
I showed empathy today when...
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Three good things today...
‘Always be a little kinder than necessary.’ JM BARRIE
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Someone was kind to me today when...
I helped someone today by...
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Three good things today...
‘Kind words can be short and easy to speak, but their echoes are truly endless.’
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Today, I could tell that my friend felt...
The kindest thing I have ever done was...
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Three good things today...
‘Happiness doesn’t result from what we get, but from what we give.’ BEN CARSON
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Tomorrow I will be kind by...
A compliment that I really liked hearing recently...
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Three good things today...
‘Kindness is the language which the deaf can hear and the blind can see.’
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Someone was kind to me today when...
I complimented someone today by...
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Three good things today...
‘Be the change you wish to see in the world.’
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A helpful thing I did today was...
When someone I love is sad I...
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YOU can
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create the life that you
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JO U R N A
“YOU are the HERO of your own story,
want to live.” Nadim Saad
The Happy Confident Company
K E E 1 W FT LE
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WOW!! One week left to go in your journal…we hope
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you’ve enjoyed yourself. To continue your journey, you might want to talk to your parent about reordering another copy…or get our simpler JOURNAL which focuses more on the daily journaling pages and has new activities and quotes to help you on your way to being happier and more confident.
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And for even more fun, you could also visit our website with them and take one of our fun quizzes or download some of our FREE Activities & Games.
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Your grown-up can go to www.happyconfident.com or they can point a phone or tablet (like an iPad) camera on the special box below...
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ACCEPTING YOURSELF
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In your Journal so far, you have read and written all about KNOWING YOURSELF and BOOSTING YOUR CONFIDENCE…and we hope you’re starting to feel PROUD of yourself, and more !
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NOW, WE WANT TO SHARE A SECRET…
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RE ! YOSUO' COOL
Did you know that right now, exactly as you are, without doing ANYTHING at all, you are actually …JUST RIGHT.
THAT’S RIGHT… YOU ARE “PERFECTLY IMPERFECT” 148
YOU DON’T HAVE TO BE “THE BEST” AT ANYTHING OR EVEN HAVE YET FOUND A SPECIAL THING YOU LOVE DOING…
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Yes, you can CHOOSE to LEARN more, to PRACTICE new things…to be more KIND…and to PERSEVERE .
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These things will definitely make your life more FUN and INTERESTING…
…but whatever you are practicing, however many things you are, or aren’t yet feeling confident about…
you are ALREADY GOOD ENOUGH just as you are. 149
BETTER or WORSE… NO MORE or LESS IMPORTANT You are NO
than any of your friends.
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…OR IN FACT THAN ANYONE ELSE IN THE WORLD!
We are all EQUALLY special. And this is
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EXTRA-SPECIALLY important to remember.
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We are each completely unique. With our own LIKES, DISLIKES, QUALITIES, PASSIONS, SIMILARITIES and DIFFERENCES. And that is just fine.
ALL Y L E T E L P COM UNIQUE 150
WEEKLY ACTIVITY
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Write down all the things that you like about yourself, that make you who you are.
FAMILY ACTIVITY
Ask your family to share the things that they like about themselves. You could record them on your free pages!
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Three good things today...
‘Love yourself first and everything else falls into line.’
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The thing I am proudest of today is...
Something I love about who I am...
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Three good things today...
‘I have no special talent, I am only passionately curious.’ ALBERT EINSTEIN
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Two things I like to do to relax...
My superpower this week would be...
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Three good things today...
‘You don’t need to look like everybody else. Love who you are.’ LEA MICHELE
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I am just right as I am because...
A country I’d like to travel to is...
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Three good things today...
‘Mastering others is strength. Mastering yourself is true power.’ LAO TZU
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I am unique and different to my friends because...
Write a positive statement about yourself...“I am...”
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Three good things today...
‘We are all different. Don’t judge, understand instead.’
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Something about me that I’ve never told anyone...
I like dreaming about...
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Three good things today...
‘To be beautiful means to be yourself. You don’t need to be accepted by others. You need to accept yourself.’ THICH NHAT NANH
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An adventure I would like to have is...
The thing I love most about myself is...
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Go wild and enjoy…
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WHAT I HAVE
LEARNT
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Congratulations on completing your Journal!!!
We hope it’s been FUN, and that you’ve found it useful. HEY…even inspiring!! 161
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Why not write down the things that you’ve ENJOYED the most or found out about yourself since using your journal?
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CHALLENGE TIME
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And now a CHALLENGE…write down or draw the things you might like to start doing more of in your life.
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WHAT NEXT?
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We really hope you've enjoyed your SUPER JOURNAL. If you did, you should check out all our VIDEOS and FUN ACTIVITIES that you can do with your parent as part of our ONLINE COURSE. These will help you know yourself better, manage difficult feelings, and help you learn how to deal with and bounce back from the harder stuff in life…
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Your grown-up can go to www.happyconfident.com or point a phone or tablet (such as an iPad) camera on the crazy symbol below to check this out.
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While you’re there (if you haven’t already), talk to your parent about reordering your SUPER JOURNAL…or you could get our simpler JOURNAL which focuses more on the daily journaling pages and has different activities and quotes.
Again…CONGRATULATIONS on coming this far! We hope that it’s helping you become even more and . 164
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