My Wellbeing Journal – Year 7 by learning_curve

YEAR 7 MY WELLBEING JOURNAL

BECOMING ME

AS A YOUNG PERSON AND AS A STUDENT A famous person once said, “It’s funny you know, I find that the harder I work, the more luck I have.” Enjoy choosing to focus on becoming your best self as both a young person and a student through your own efforts.

My photo

NAME...................................................................................................... MY CLASS.............................................................................................. MY TEACHER......................................................................................... Ask yourself, “what do I want this year at school to be for me?” Write a short letter to yourself about your aims. ........................................................................................................ ........................................................................................................ ........................................................................................................ ........................................................................................................ ........................................................................................................ ........................................................................................................ Choose to show: • empathy for other peoples’ needs and feelings • gratitude to do good to feel good and feel good to do good • self-kindness to treat both your mind and body with respect and care • mindfulness to connect with yourself to pause and notice something different about every day. Acknowledgement: Woodrow Wilson, Tal Ben Shahar & Sonja Lyubomirsky

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

“Never stop dreaming, never stop believing, never give up, never stop trying, and never stop learning.” Roy T. Bennett

YOUR TOP STRENGTHS ARE? Boosting your Positive Emotion + gratitude by using your character strengths. Fill in your signature and top supporting strengths in the Character Strengths Wheel below, and next to each of them write one thing you could do to show that strength. For example, for Teamwork you could contribute enthusiastically to groups you are a part of. The shadow side of a strength is when you overuse, misuse or underuse it. For example, for Social-Intelligence, over analysing every person you meet. Rate how you currently use each strength using NOW 0 1 2 3 4 5 6 7 8 9 and how you would like to be using it in a month’s time using TARGET 0 1 2 3 4 5 6 7 8 9.

YOUR CHARACTER STRENGTHS WHEEL STREN GTH N OW 0 1 1 2 tar g e t 3 012 456 34 56 78 78 9 9

N O W 0 tar g e t 1 2 3 4 0 5 1 2 34 67 5 8 6 78 9 9

7 8 9 456 89 23 4567 01 23 W 01 N O rget ta

STR E

GTH

NGTH

N STRE

N O W 0 tar g e t 1 2 3 4 0 5 1 2 34 67 5 8 6 78 9 9

67 8 9 45 6789 3 2 45 0 10123 W N O rget ta

H2 ENGT 67 8 9 STR 45 9 23 45678 01 23 W 01 N O get tar

STREN GTH N OW 0 7 tar g e t 1 2 3 4 012 34 567 56 8 78 9 9

H8 ENGT 8 9 STR 567 89 4 7 23 456 0 10 1 2 3 W N O rget ta

STR E

NGTH

N STRE

GTH

Describe two times you believe that you used your strengths well, and how did you feel? 1.............................................................................................................................................................................. ................................................................................................................................................................................ 2.............................................................................................................................................................................. ................................................................................................................................................................................

“To know and still not do is still not to know.” Chinese Proverb

STRENGTHS WEEKS Boosting your Health + strengths by showing gratitude.

GRATITUDE WEEK There are many kind things in your life that other people do to help you grow up in a healthy and happy way. Sometimes you say “thank you” to them and sometimes you don’t. Saying “thank you” is showing Gratitude. This week make a Gratitude Wall in your classroom for your class to write down or draw things they are grateful for, and what they said to say “thank you”. Make a Gratitude Wall in your bedroom, or on the fridge in the kitchen, for your family and yourself to write down or draw what you are grateful for this week. This Week’s Thankful Gratitudes: This week write down or draw kind things others did for you that you are grateful for and say “thank you”. Also, include when you saw others being grateful.

“Be mindful. Be grateful. Be positive. Be true. Be kind.” Roy T. Bennett

PERMAH+ ... GROWING YOUR WELLBEING Set something special you wish to achieve for each element of wellbeing, for example, “I will exercise every morning to grow my Health + strengths” or “I will use a different thinking tool every week to add to my Accomplishment + optimism” or “When I wake up I will think about things I am looking forward to most during the day to develop my Positive Emotion + gratitude.”

PERMAH+

ACCOMPLISHMENT + optimism

What went well that you were grateful for, and how can you make them happen again for this element of wellbeing? ............................................................................................................................................................................. ............................................................................................................................................................................. What special goals did you set yourself to accomplish, and why? ............................................................................................................................................................................. .................................................................................................................

Last Year

Term 1

Term 2

Term 3

Term Target 4 Rating

Asked questions in and out of class time to better understand what you learnt? Reviewed your notes for 5 minutes every night to improve your memory? Used Thinking Tools and Habits of Mind to think more deeply and intelligently? Completed all set learning on time, and strived to stretch your previous bests? Prepared to tackle more difficult approaches, and then fix your mistakes, to grow?

PERMAH+

HEALTH + strengths

What went well that you were grateful for, and how can you make them happen again for this element of wellbeing? ............................................................................................................................................................................. ............................................................................................................................................................................. What particular strengths did you use most often to keep you focused on your health? ............................................................................................................................................................................. .................................................................................................................

Last Year

Term 1

Term 2

Term 3

Term Target 4 Rating

Exercised for an hour on most days with either your family or friends? Ate more fresh foods and less takeaway and processed foods? Approached what you did with zest, and laughed and had fun every day? Exercised your mind through reading, word games and non-electronic activities? Enjoyed nature by turning off your phone and doing outdoor activities with others?

Acknowledgement: Seligman, Peterson & Kabat Zinn

“Optimism is the faith that leads to achievement; nothing can be done without hope and confidence.” Helen Keller

WHERE ARE YOU ON THE JOURNEY OF MINDSETS? Adding to your Meaning + purpose by doing positive things to move yourself towards more growth orientated mindsets. Your brains are hard wired to perform at their best when you are feeling positive emotions. Setting goals to accomplish, gives you a reason to look to the future with optimism and hope, which is an important skill of resilience. Goals connect you with yourself and are your anchors to be self-aware of your progress. People with fixed mindsets tend to set performance goals to prove their abilities. Whereas, people with growth mindsets tend to set process goals to improve their abilities.

OUR JOURNEY OF MINDSETS

Yes, I did it ! I WILL DO IT I CAN DO IT I’LL TRY TO DO IT HOW DO I DO IT? I WANT TO DO IT I CAN’T DO IT I WON’T DO IT

FIXED AND PERMANENT ................> Mark where your mindset is now .................> GROWTH ORIENTATED

FIXED MINDSETS – about proving

GROWTH MINDSETS – about IMproving

» y ou believe “doing” new things won’t change your abilities to become your best possible self. »b rittle thinking by not making the choice to try things. » y our focus is on your performance; proving your ability. » y ou think, hard work + effort = lack of ability. What is one thing you can start doing to move yourself towards growth mindsets?

» you believe becoming your best possible self comes from “doing” new things. » resilient thinking by making the choice to stretch yourself. » your focus on the process you follow; improving your ability » you think, hard work + effort = personal and academic growth. What is one thing you can start doing to adopt more growth mindsets?

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

performance goals

process goals

» f or example, my goal is to do the questions I find easy. Avoid setting goals performance at the beginning of each term.

» for example, my goal is to stretch myself by tackling harder questions. Set three process learning goals at the beginning of each term.

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

“Don’t be pushed around by the fears in your mind. Be led by the dreams in your heart.” Roy T. Bennett

GROWTH MINDSET: what are you looking forward to doing and trying most this week to grow your wellbeing?

RESILIENT WELLBEING: believe you have choice to be who you want to become. RELATIONSHIPS + EMPATHY ACTIVE CONSTRUCTIVE RESPONDING (ACR)

Wellbeing Reality: by using ACR when listening and responding to others sharing their good news, enables you to build trusting relationships. Through your enthusiastic listening, eye contact and welcoming body language, they know you are interested, feel you think they matter and experience the natural highs of serotonin and oxytocin. Asking them to tell you more, creates further positive feelings.

RESPECTFUL RELATIONSHIPS With a classmate discuss – ask your parents or grandparents what types of things caused them to become stressed or anxious when they were your age, and what they did to control their emotions from strengthening? How similar are your things to theirs?

Ways of listening which spoil relationships are: passive constructive, passive destructive and active destructive. Acknowledgement: Gable, Gonzaga & Strachman

Discuss with a classmate – when are times you have practised ACR, and tell me more? .................................................................................... .................................................................................... .................................................................................... Who are people who you think feel that you matter by using ACR? .................................................................................... .................................................................................... .................................................................................... Further thought – what are the main things to do to be an interested listener? .................................................................................... .................................................................................... .................................................................................... Last Word – you can’t fake caring, so be fully present for others.

SELF-BELIEF: I AM ENOUGH Describe or draw dreams you have for your future.

DOING TO GROW: what do you need to start or finish this week to move towards becoming who you want to become? Anyone to thank, say “sorry” to, or forgive? MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SAT/SUN

MINDFULNESS TIME

MINDFUL COLOURING IN

BIRDS. Walk outside and spend five minutes counting as many birds as you can, and how many different types you can identify.

HOW DID YOU FEEL THIS WEEK? GRATITUDES: What went well that you were grateful for?

GROWTH MINDSET: what are you looking forward to doing and trying most this week to grow your wellbeing?

RESILIENT WELLBEING: don’t judge yourself. ACCOMPLISHMENT + OPTIMISM TAKING NOTES Wellbeing Reality: by using a structured note-taking process, you will strengthen existing, and create new, brain pathways to learn better. Your left brain listens to what’s taught, so jot down points.

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

Your right brain looks for what you already know, so draw visuals to connect ideas. Ask yourself often, how can I apply this, and write down any questions? Spend time every night going over all of your notes from the day. Acknowledgement: Wade & De Bono

Discuss with a classmate – what are you doing well and not so well when taking notes? .................................................................................... .................................................................................... .................................................................................... What thinking tools from the website could you use to visually and logically connect your ideas? .................................................................................... .................................................................................... .................................................................................... Further thought – what could you do to help your brain better remember what you learn? .................................................................................... .................................................................................... .................................................................................... Last Word – provide your brain with logical patterns to follow.

(Kindness for Strengths Week worksheet and Kindness Wellbeing Award are in Individual Resources of www.learningcurve.com.au)

SELF-BELIEF: I AM ENOUGH Describe or draw a task you have done well that you are proud of.

DOING TO GROW: what do you need to start or finish this week to move towards becoming who you want to become? Anyone to thank, say “sorry” to, or forgive? MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SAT/SUN

MINDFULNESS TIME

MINDFUL COLOURING IN

DOING NOTHING. Lie on your back with your hands under your head, and concentrate on doing absolutely nothing for at least five minutes. You can only do nothing.

HOW DID YOU FEEL THIS WEEK? GRATITUDES: What went well that you were grateful for?

GROWTH MINDSET: what are you looking forward to doing and trying most this week to grow your wellbeing?

RESILIENT WELLBEING: say “no” to others to say “yes” to yourself. ENGAGEMENT + MINDFULNESS PROCRASTINATION AND ENGAGEMENT

Wellbeing Reality: by understanding why you procrastinate, and how much your brain can process, you will have the self-awareness to avoid putting things off. Procrastination is often caused by trying to be perfect, or lacking the skills and confidence to start. Your brain can process 110 bits of data per second, and when glued to your phone, you use 60 bits. The remaining 50 bits are quickly used up, leaving too few to get started. Acknowledgement: Pink & Radel

Discuss with a classmate – when are times being glued to your phone has caused you to procrastinate? .................................................................................... .................................................................................... .................................................................................... Which gives you the biggest dopamine hit, doing what you have to do on time, or living for social media? .................................................................................... .................................................................................... .................................................................................... Further thought – what could you do to use all of your brain’s data processing to get started? .................................................................................... .................................................................................... .................................................................................... Last Word – be strong, you control you, not your phone.

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

(Zest for Strengths Week worksheet and Zest Wellbeing Award are in Individual Resources of www.learningcurve.com.au)

CHARACTER STRENGTH

Use HONESTY to explore EMOTIONS SPOTTING (page 115) – Mindful Feelings – being mindful of positive, negative and mixed emotions I feel, and notice others’ feeling, and watching for the intensity of emotions rising in myself and others.

DOING TO GROW: what do you need to start or finish this week to move towards becoming who you want to become? Anyone to thank, say “sorry” to, or forgive? MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SAT/SUN

MINDFULNESS TIME

MINDFUL COLOURING IN

STOP AND THINK. Think about, celebrate and write down, five Positive Personal Descriptors that make you shine and flourish as a person.

HOW DID YOU FEEL THIS WEEK? GRATITUDES: What went well that you were grateful for?

GROWTH MINDSET: what are you looking forward to doing and trying most this week to grow your wellbeing?

RESILIENT WELLBEING: accept enough is good enough, to avoid the pressure of too many choices. MEANING + PURPOSE MAKING THINGS RIGHT

RESPECTFUL RELATIONSHIPS With a classmate discuss – what are two things you do often and deliberately to use each of your signature strengths? Which Habits of Mind work best for each of your signature strengths?

Wellbeing Reality: by resolving issues with others quickly and fairly, you will stay connected, respected and protected. Use your strengths to consider: What did you do or say? What were you thinking then? What have you thought since? Who has been affected, and how? What could you have done or said differently? What would you do and say now? How do you think things would change? What things should you say and do to make things right? Acknowledgement: Peterson & Gable

Discuss with a classmate – when are times you used this approach to resolve issues with others? .................................................................................... .................................................................................... .................................................................................... What are three benefits to resolving issues with win-win outcomes? .................................................................................... .................................................................................... .................................................................................... Further thought – why is aiming for win-win outcomes in disagreements important? .................................................................................... .................................................................................... .................................................................................... Last Word – win-win are the only outcomes to strive for.

104

CHARACTER STRENGTH Use BRAVERY to explore COURAGE JOURNAL (page 115) – Brave Acts – every day writing down two things I did that I believe were courageous, and why I think so.

DOING TO GROW: what do you need to start or finish this week to move towards becoming who you want to become? Anyone to thank, say “sorry” to, or forgive? MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SAT/SUN

MINDFULNESS TIME

MINDFUL COLOURING IN

PAPER SQUEEZE. Screw up a piece of paper, and spend five minutes writing down the different shapes, objects and things you can see in it.

HOW DID YOU FEEL THIS WEEK? GRATITUDES: What went well that you were grateful for?

105

TRUSTED CHAMPIONS It will benefit your wellbeing to have a number of adults, who you really trust, to share things with when you have problems that are too big for you to handle on your own, when you feel unsafe, or when you are uncertain and would like them to listen to your ideas. These people are your personal champions. They believe in you and will never give up on you. Draw a picture of, or stick a photo in, of each of your champions. Use your strengths to realise when you need to ask your champions for support. Practise using self-talk about what you will say to share with your champions.

CHAMPION ONE

Use your strengths to realise when you need support, and ask your champions immediately.

The three words of trust: DARE, CARE, SHARE Choose to be strong.

CHAMPION FOUR

Picture of you or draw yourself

CHAMPION TWO

CHAMPION THREE

Use self-talk to practise saying what you will say to share with your champions.

Nothing will shock your champions, because they care for you. They will always listen.

“Ask the experienced rather than the learned.” Arabic Proverb

112

STRENGTHS MAZE Use your strengths to have fun finding your way through the mazes.

“From a little spark may burst a flame.” Dante Alighieri

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