YEAR 6 MY WELLBEING JOURNAL BUILDING ME To become a young person who matters.
Being with other people is the best way to enjoy positive emotions and to build your and their wellbeing. Eye contact, a smile, a hello, a kind word and actively listening creates healthy relationships. What do I expect from myself at school and at home? ..................................................................................................................................................... ..................................................................................................................................................... ..................................................................................................................................................... ..................................................................................................................................................... ..................................................................................................................................................... Choose to: » use I can and I will self-talk to overcome challenges » look forward to doing something positive every day » do good to feel good and feel good to do good; » be grateful for good things that happen in my life. Acknowledgement: Sonja Lyubomirsky & Tal Ben Shahar
STRENGTHS WEEKS
Every five weeks, you and your class can practise using a character strength to create fun activities to build everyone’s wellbeing. Your family will enjoy doing this activity at home too. The order of these weeks are: Gratitude, Teamwork, Curiosity, Kindness, Leadership, Hope, Zest, Perseverance, Love of Learning and Forgiveness. Download these activity sheets and award certificates from the Wellbeing Program/Individual Resources/Strengths Weeks or Wellbeing Awards sections of www.learningcurve.com.au
“We know what we are but know not what we may be.” Shakespeare
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Respectful Relationships This Lesson: The Wellbeing Learning Intention is for you to learn about what a respectful relationship is. Wellbeing Reflection: how well do you feel connected, protected and respected in your relationships?
RELATIONSHIPS
When you enjoy healthy and respectful relationships, you feel that others think you matter and that they can trust you. This causes feel good group brain chemicals, called serotonin and oxytocin, to be released into your blood stream.
NOT RESPECTFUL
The three factors which support respectful and healthy relationships are: Connected – sharing and communicating equally, cooperatively and openly with others.
RESPECTFUL
Protected – feeling emotionally and physically safe. Respected – feeling others value all of you as a person who matters. Reflect on the following questions: Reflect on these respectful relationships questions
Your thoughts and experiences
What are the important things which make up a respectful relationship for you?
What things do you notice when someone has power over someone else in a relationship?
How do you communicate respectfully in healthy relationships?
How have mobile phones affected the quality of your respectful relationships?
How would you recognise if your friends and you were in unsafe relationships?
Should you find yourself in an unsafe relationship, what strategies could you use and who could you seek help from to keep yourself safe?
Acknowledgement: Melbourne Graduate School of Education, University of Melbourne
“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” Scott Adams
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Challenge Your Mindset This Lesson: The Wellbeing Learning Intention is for you to understand what your mindset is, and how you can challenge yourself to move it towards growth. Wellbeing Reflection: what can you do to shift your mindset towards growth through self-talk? You can grow your brain’s abilities through challenging yourself to learn and try new approaches, adapting how you think for different situations, and how well you use I can and I will positive self-talk. Your mindset is about how much that you believe that you can do this and this varies between the extremes, fixed and growth. FIXED ........................................> Where is your mindset most of the time? ........................................> GROWTH Fear to try
Courage to try
The best way to move from fixed towards growth is being determined to take baby steps one after another to gradually improve what you do. Fixed Mindset Self-Talk – I think that...
Growth Mindset Self-Talk – I can and I will...
There is nothing that I can do to improve my abilities.
Improve my abilities by learning better ways to learn and think.
Hard work + effort = lack of ability = performance goals
Know hard work + effort = growth of my abilities = process goals
There are things that are just too hard for me to do well.
Believe that everything is hard before it becomes easy through effort.
Mistakes show what I can’t do and it is not worth trying to fix them.
Use mistakes to guide what I need to learn to fix them.
It’s no use planning what I need to do because it’s just too hard for me.
Plan the thinking tools that I will use to think in smarter ways.
What step-by-step processes do you think you can follow to develop your abilities? ................................................................................................................................................................................ ................................................................................................................................................................................ ................................................................................................................................................................................ Set one process goal for each of the following areas of your life: EXERCISE and HEALTHY EATING .................................................................................................................................................................... LEARNING and THINKING .................................................................................................................................................................... WELLBEING and HAPPINESS .................................................................................................................................................................... FAMILY and FRIENDS ....................................................................................................................................................................
Acknowledgement: Carol Dweck
“Destiny is not a matter of chance, it is a matter of choice.” William Jennings Bryan
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Teamwork Week This Lesson: The Wellbeing Learning Intention is for you and your class to use the strength Teamwork to create fun activities to build relationships. Wellbeing Reflection: what activities could you and your class create together to show Teamwork? Teamwork Week is on page 26. Following is an example worksheet for Teamwork Week. To obtain this and the other worksheets, download them from the Strengths Weeks in the Individual Resources section of www.learningcurve.com.au
TEAMWORK WEEK are when you are part of a group or team who The warmest feelings you will have in your heart of to be big, just things where each of you gave achieve something together. They don’t have set out to do and are grateful for. yourself to share your best to achieve what you m for your class to write down or draw things This week make a Teamwork Wall in your classroo to . Make a Teamwork Wall at home for your family they did together to make something happen of a team this week. part as did you things what draw or down write team which achieved something write down or draw times you were part of a This Week’s Teamwork Gratitudes: This week teams you saw this week do well. you are proud of and grateful. Also, include other
so much.” Helen Keller “Alone we can do so little; together we can do
“Alone we can do so little; together we can do so much.” Helen Keller
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Trusted Champions This Lesson: The Wellbeing Learning Intention is for you to ask four adults who you trust, to be your champions when you need help or advice. Wellbeing Reflection: why did you choose each of your champions. Your trusted champions are people who you really trust, who believe in you and who will never give up on you. They will always be there for you when you have problems that are too big for you to handle on your own, when you feel unsafe or when you are uncertain of things and want someone to listen to you. Draw a picture of or stick a photo in of each of your champions.
Champion One Ask your champions how they became the people they are today.
Champion Four
Asking for help is a true sign of strength. Are there things you should share?
Champion Two
Picture of you or draw yourself
Champion Three Self-talk is a great way to practise saying what you will say to ask your champions to listen.
Nothing will shock your champions, because they care for you. They will always listen. Acknowledgement: Seligman & Fredrickson
“From little things, big things grow.” Paul Kelly
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Fabulous First 5 Minutes: 1. 2. Expecting Positives:
who are two people who impress you with their sense of purpose and why?
what are you looking forward to achieving and enjoying this week?
Engagement + mindfulness GROWING BRAIN PATHWAYS Wellbeing Learning Intention: by learning how your brain rewires itself after every experience you have, you will be in a position to understand how you can grow brain pathways. Messages travel quicker and quicker along these pathways when you practise the skills that you want to develop. Your brain loves seeing patterns, which practising creates for it. You are directly in control of growing your brain pathways when you do the work to build these patterns. Acknowledgement: Pascual-Leone & Dweck
Wellbeing Reflection: When is a time you practised something over and over to become much better at it? .................................................................................
Resilient Thinking: I can do and want to Welcome Challenges: to learn and try new things, make mistakes and fix them to grow your brain’s abilities. When are two times that you have thought this way to succeed?
1. 2.
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What one thing that you are currently finding really hard and where you need to learn new things to do it? Who can help you? ................................................................................ ................................................................................
................................................................................. ................................................................................. Mindfulness Feeling: pause and take notice of three things which you want to get better at, and start practising?
Keeping Safe
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One of your online connections, who seems nice, wants to meet you at the shopping centre on the weekend.
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What could you do to keep safe?
................................................................................. What is something that you were good at that you have not practised for a long time? How good are you now? .................................................................................
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................................................................................. How could using the resilience skill, thinking flexibly, help you to do this? (see pages 8 & 9) ................................................................................. ................................................................................. “We see, we feel, we change.” John Kotter
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Building You:
write down things that you need to do each day to build the person you want to become.
Big Four Check In:
/mins
/hrs
/mins
/hrs
/mins
/hrs
/mins
/hrs
/mins
/hrs
/mins
/hrs
Mindful Colouring In:
2 3 4 5
1
1
for each of your Big Four, colour in how you did this week.
2 3 4 5
Eat healthy?
Gratitude:
Exercise daily?
1
1
Feel in yourself?
2 3 4 5
2 3 4 5
Sleep deeply?
what went well that you were grateful for?
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Fabulous First 5 Minutes: 1. 2. Expecting Positives:
what are two things that you are really enthusiastic about seeing or doing?
what are you looking forward to achieving and enjoying this week?
Health + strengths HEALTHY MIND AND BODY Wellbeing Learning Intention: by understanding that your mind and body are closely connected, you will be able to create physical and mental habits which support your wellbeing. These habits include looking on the bright side of life using positive self-talk, exercising daily, limiting your screen time, gaming and on social media, avoiding junk food by eating healthy and spending quality time with family and friends to experience the amazing feelings which come from serotonin and oxytocin. Acknowledgement: Rath & Hassed
Wellbeing Reflection: What positive habits do you already have for each of these areas of your life? .................................................................................
Respectful Relationships A gratitude journal is about every night writing down three things that went well during the day and any acts of kindness you received from or did for others. What could be three benefits for your relationship and two positive emotions you could feel. Benefits
1. 2. 3. 1. 2.
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............................................................................. Emotions ............................................................................
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Acknowledgement: Melbourne Graduate School of Education, University of Melbourne
................................................................................. ................................................................................. Strengths Feeling: What are three strengths which you could use to help you follow through on these habits? ................................................................................. ................................................................................. ................................................................................. When are times your happy and positive thoughts have made you feel great physically? ................................................................................. ................................................................................. How could using the resilience skill, controlling impulses, help you to do this? (see pages 8 & 9) ................................................................................. ................................................................................. “The chief function of the body is to carry the brain around.” Thomas Edison
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Mindful Maze
Enjoy the challenge of finding your way through it!
Building You:
write down things that you need to do each day to build the person you want to become.
Big Four Check In:
/mins
/hrs
/mins
/hrs
/mins
/hrs
/mins
/hrs
/mins
/hrs
/mins
/hrs
Mindful Colouring In:
2 3 4 5
1
1
for each of your Big Four, colour in how you did this week.
2 3 4 5
Eat healthy?
Gratitude:
Exercise daily?
1
1
Feel in yourself?
2 3 4 5
2 3 4 5
Sleep deeply?
what went well that you were grateful for?
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Fabulous First 5 Minutes: 1. 2. Expecting Positives:
what are two things that you shouldn’t make excuses about but sometimes do?
what are you looking forward to achieving and enjoying this week?
Accomplishment + optimism PRESENTING LEARNING Wellbeing Learning Intention: : by learning how to present what you research in a creative and intelligent way you will improve your learning outcomes. Try this process: Define – use your words to describe topic, create time targets for steps in the process. Locate – to find information use the net, parents and teachers. Select – check that information is accurate. Organise – use main points to write a draft and include parent/teacher feedback. Present – finish project with bibliography. Acknowledgement: Anderson & Ericsson
Wellbeing Reflection: When is a time you followed a process like this to present what you learnt really well?
Mindfulness Time Tree Branches. Look at a tree or shrub for five minutes and count as many different sized branches as you can. Describe what are big, medium and small for yourself. Big........................................................................... ............................................ How many?................. Medium.................................................................... ............................................ How many?................. Small........................................................................ ............................................ How many?.................
................................................................................. ................................................................................. ................................................................................. Optimism Feeling: How could using processes like the one above, help you to improve your learning outcomes? ................................................................................. ................................................................................. ................................................................................. What do you do now to present what you have learned? Does it work well? ................................................................................. ................................................................................. How could using the resilience skill, thinking flexibly, help you to do this? (see pages 8 & 9) ................................................................................. ................................................................................. “Not only must we be good, but we must also be good for something.” Henry David Thoreau
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The R’s of Mindset RESPONSIBLE HABITS – taking ownership of what you think, say and do. What are two good decisions you made based on what you know is the right thing to do?
1. 2.
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When is a time you used this habit well? ................................................................................ Which of your Trusted Champions could help you with this habit? ................................................................................ Acknowledgement: Guy Claxton
Building You:
write down things that you need to do each day to build the person you want to become.
Big Four Check In:
/mins
/hrs
/mins
/hrs
/mins
/hrs
/mins
/hrs
/mins
/hrs
/mins
/hrs
Mindful Colouring In:
2 3 4 5
1
1
for each of your Big Four, colour in how you did this week.
2 3 4 5
Eat healthy?
Gratitude:
Exercise daily?
1
1
Feel in yourself?
2 3 4 5
2 3 4 5
Sleep deeply?
what went well that you were grateful for?
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Fabulous First 5 Minutes: 1. 2. Expecting Positives:
what are two places where you feel a sense of belonging and acceptance?
what are you looking forward to achieving and enjoying this week?
Meaning + purpose PERSONAL PROBLEM SOLVING Wellbeing Learning Intention: by learning how to resolve personal problems that you have with others fairly and quickly, you will protect both their and your wellbeing. These problems are big energy users and tie knots in your heart. Always look at the part you played in the problem first, by asking yourself, “what was I thinking at the time to say or do what I did?” Then think about the impact it had on the other person. Acknowledgement: Peterson & Gable
Wellbeing Reflection: What could happen when you look at what you said or did first, before focusing on what they said or did? .................................................................................
Habits of Mind Finding Humour – laughing and having fun learning with others. Enjoying feel good brain chemicals which come from humour. When is a time you felt happy and valued when having fun and laughing with friends and family? ................................................................................ ................................................................................ ................................................................................ Who has impressed you with their sense of humour and why? ................................................................................ Acknowledgement: Costa & Kellick
................................................................................. ................................................................................. Purpose Feeling: How could sorting out problems with others give you a sense of meaning and purpose? ................................................................................. ................................................................................. ................................................................................. What is a problem you have with someone that your Trusted Champions could help you to sort out? ................................................................................. ................................................................................. ................................................................................. How could using the resilience skill, connecting to others, help you to do this? (see pages 8 & 9) ................................................................................. ................................................................................. “Forgiveness is a virtue of the strong.” Gandhi
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Wellbeing @ Work As senior students, what are five kind and helpful things you and friends could do to help a new student to your school feel a sense of belonging and being accepted?
1. 2. 3. 4. 5.
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Acknowledgement: ACARA 5&6 HPE
Building You:
write down things that you need to do each day to build the person you want to become.
Big Four Check In:
/mins
/hrs
/mins
/hrs
/mins
/hrs
/mins
/hrs
/mins
/hrs
/mins
/hrs
Mindful Colouring In:
2 3 4 5
1
1
for each of your Big Four, colour in how you did this week.
2 3 4 5
Eat healthy?
Gratitude:
Exercise daily?
1
1
Feel in yourself?
2 3 4 5
2 3 4 5
Sleep deeply?
what went well that you were grateful for?
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Strengths and Values Word Search This Lesson: The Wellbeing Learning Intention is for you to practise using the language of strengths and values to feel comfortable using it. Wellbeing Reflection: what is a strength and a value you enjoy using often?
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TEAMWORK
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HOPE
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“When your values are clear to you, making decisions becomes easier.” Roy E. Disney
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A Champion Interview This Lesson: The Wellbeing Learning Intention is for you to interview one of your Trusted Champions to learn how they became who they are today. Wellbeing Reflection: what were the main messages that you learnt from the interview? To build your best self, it makes sense to learn from people you admire, such as your champions. Ask one of them if you can interview him or her.
Interviewee's name: Interviewer: I would like to interview you because I admire you and wish to learn how you became who you are today. I admire you because
What is a time in your life when things didn’t go the way you wanted them to go and what mistakes did you make?
Did the experience ever make you feel like giving up? How did you overcome these feelings, and what positive self-talk and strengths did you use to help you?
What did you learn from these experiences?
How did these things help you to become who you are today?
End of interview: I appreciate you sharing with me how you became who you are today, thank you. What did I learn about this person I admire?
What did I learn about how to overcome challenges when things don’t go my way?
ACTION: What is one thing I will start doing in my life from now on?
Acknowledgement: Shelly Gable & Ed Diener
“Champions keep playing until they get it right.” Billie Jean King
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