Resilient Mindset Planner
To become my best self I will ...........................................................................................................................................................................................................................................
A challenge that I will need to overcome is ...........................................................................................................................................................................................................................................
A choice that I will need to make to overcome it is ............................................................................................................ Who can help me to do this? .................................................................................................................................................................
Name: Year:
“Life is a game, play it; life is a challenge, meet it; life is an opportunity, capture it.” Unknown.
1
A resilient mindset means that you are willing and able to develop Grateful Connections, Self-Control, Empathy and Self-Belief. Throughout this planner there are questions and lessons on each of these, and by thinking about and writing down your thoughts you will develop a resilient mindset. For each of these, colour in on the following diagrams where you feel you are at right now. Your own thoughts, words and actions contribute about 40% to your state of wellbeing, so it makes good sense to look on the bright side of life, smile and be kind to others, because they matter.
ì Grateful Connections: being grateful for your relationships with others and positive about what you have.
ì Self-Control:
controlling your emotions and impulses to think flexibly about what you are doing.
ì Empathy: being kind by showing that you care for other people’s needs and feelings and your own.
ì Self-Belief:
valuing yourself as a person and believing you have what it takes to become who you want to become.
1 2 3 4 5 1 2 3 4 5 1 2 3 4 5 1 2 3 4 5
Self-Belief EmpathyGratefulSelf-ControlConnections
“Enjoy the little things, for one day you may look back and realise they were the big things.” Robert Brault.
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Resilient Mindset
Genetics 50% Daily thoughts, words &
40% Events in life 10% WHATINFLUEN C
WELLBEING?
actions
ES
WHICH STEP HAVE YOU REACHED TODAY ?
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
Yes,
The Big Five are what you need to do and be aware of to stay physically and mentally healthy. There are daily opportunities to monitor each of these using:
At the end of each week summarise your daily efforts by colouring in each of the Big Five on how well you went.
The Term Breaks are opportunities for you to reflect on how well you are developing a resilient mindset. To feel that you are in control of you, there are breathing, mindfulness and colouring in activities to practise.
The Lessons at the rear of this planner are there to support you in further developing a resilient mindset.
“You make a living by what you get. You make a life by what you give.” Winston S. Churchill.
3
Throughout the year, to build both your resilience and wellbeing, explore the variety of mindfulness, character strengths, thinking tools and approaches on the sites and apps below. I CAN’T DO IT I WON’T DO IT Feel positive? 1 2 3 4 5 Exercise daily ? 1 2 3 4 5 Eat healthy ? 1 2 3 4 5 Drink water? 1 2 3 4 5 Sleep deeply ? 1 2 3 4 5
Big 5 Check In
This week...
RESILIENT MINDSET / WHAT WENT WELL
MONDAY
What is something that I am passionate about doing?
TUESDAY
Who is someone that I should say “sorry” to? Do it.
WEDNESDAY
When have I shown grit?
THURSDAY
What did I do to be creative today?
What body language shows that I am interested in listening to someone?
FRIDAY SATURDAY SUNDAY
Signatures:
14
Parent/Caregiver Teacher
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SUBJECTS / HOMEWORK / THINGS TO DO Done
FRIDAY
For each of your Big Five, colour in how you did this week.
“I hear and I forget, I see and I remember, I do and I understand.” Confucius.
15 MONDAY
TUESDAY WEDNESDAY THURSDAY
1 2 3 4 5 Exercise daily ? 1 2 3 4 5 Eat healthy ? 1 2 3 4 5 Drink water? 1 2 3 4 5 Sleep deeply
1 2 3 4 5
Feel positive?
?
Big 5 Check In
3 2 1 28 27
February/March 2023
Term One Reflections
What were highlights for you in Term One and what are two emotions you often felt? (see page 125)
WHICH STEP HAVE YOU REACHED TODAY ?
it !
Reflect and colour in how well you think that you grew for each part of your resilient mindset over this term.
ì Grateful Connections: being grateful for your relationships with others and positive about what you have.
ì Self-Control:
controlling your emotions and impulses to think flexibly about what you are doing.
ì Empathy: being kind by showing that you care for other people’s needs and feelings and your own.
ì Self-Belief:
valuing yourself as a person and believing you have what it takes to become who you want to become.
The Big Five: what you need to do and be aware of to stay physically and mentally healthy.
26
TO
CAN’T
WON’T
Yes, I did
I WILL DO IT I CAN DO IT I’LL TRY TO DO IT HOW DO I DO IT? I WANT
DO IT I
DO IT I
DO IT
2
1 2 3
1
1 2 3
© Print & Marketing Services (Vic) Pty. Ltd.Resilient Mindset Planner Feel positive? 1 2 3 4 5 Exercise daily ? 1 2 3 4 5 Eat healthy ? 1 2 3 4 5 Drink water? 1 2 3 4 5 Sleep deeply ? 1 2 3 4 5 Big
Check
1
3 4 5
4 5
2 3 4 5
4 5
5
In
.......................................................................................................................................... ..........................................................................................................................................
Mindfulness Time
Practise looking on the bright side of life and relaxing by doing this mindful activity.
Feel-Good Menu
Delicious Feelings – make a list of your five favourite feel-good activities that fill you with positive feelings, and choose to do one every day to love the life you live. What is your feel-good menu?
Connect
27
with yourself by enjoying colouring in.
................................................................................................................................................................................................................................
...............................................................................................................................................................................................................................
1.
2.
3.
4.
5.
This week...
RESILIENT MINDSET / WHAT WENT WELL
MONDAY
What am I looking forward to most this week?
TUESDAY
When have I showed courage to start resolving an issue with someone?
WEDNESDAY
What challenged me today?
THURSDAY
What do I do to show other people matter?
When have I really listened to someone and how did they respond?
FRIDAY SATURDAY SUNDAY
Signatures:
38
Parent/Caregiver Teacher
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SUBJECTS / HOMEWORK / THINGS TO DO Done
FRIDAY
For each of your Big Five, colour in how you did this week.
Big 5 Check In
“Discovery consists of seeing what everybody has seen and thinking what nobody has thought.” Albert Szent-Gyorgyi.
39 MONDAY
TUESDAY WEDNESDAY THURSDAY
Feel
1 2 3 4 5 Exercise daily ? 1 2 3 4 5 Eat healthy ? 1 2 3 4 5 Drink water? 1 2 3 4 5 Sleep
1 2 3 4 5
positive?
deeply ?
May 2023 19 18 17 16 15
This week...
RESILIENT MINDSET / WHAT WENT WELL
MONDAY
What am I looking forward to most this week?
TUESDAY
What is a proud achievement of mine?
WEDNESDAY
Who did I smile at and they smiled back today?
THURSDAY
Who are people I really care about and treasure?
What went even better that I am grateful for this week?
FRIDAY SATURDAY SUNDAY
Signatures:
66
Parent/Caregiver Teacher
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SUBJECTS / HOMEWORK / THINGS TO DO Done
For each of your Big Five, colour in how you did this week.
67 MONDAY
TUESDAY WEDNESDAY THURSDAY FRIDAY
Feel positive? 1 2 3 4 5 Exercise daily ? 1 2 3 4 5 Eat healthy ? 1 2 3 4 5 Drink water? 1 2 3 4 5 Sleep deeply ? 1 2 3 4 5
does much, but encouragement does
August
18 17 16 15 14
Big 5 Check In “Correction
more.” Goethe.
2023
Lesson Ten
VALUES, VIRTUES AND STRENGTHS WORD SEARCH
Resilient Mindset Intention: for you to practise looking for and then using more accurate vocabulary to describe values, virtues and strengths, which is an important skill of emotional literacy. An effective strategy to do the word search is to first look for the most unusual letter in each word in the search, and then look for the rest of the letters in the word around it. Have fun doing this word search.
Last Word: from the word search, what are two values you live by and two strengths that you use regularly?
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S L G H T P G Y W U U S L T S W E S R T I T E R E E M R S Y S S E N S E M U E E N L I R A O A A O E Y D A E E L O O A S P O M B N T V M N W O I D M N L T R L D N A I O A O I L W P T S E E D B I E I N H I T T U H U T A O T H R G E E O N T I S U C R A F C M U E R B S A T I N E Y M A L I O D N I H G D Y K H G C N S G I P G N U N T N I R A N E A I N E G P K E R G R I F E Y A T A L I A P E N S Y E E C V M I H T T X Q S X L P X V N X L S W S Y O J T E C S O I A Q E O B O S I U N N C O M P E T E N C E R C N C C L F I P I N E U R O N S P U I M C L G I G H S U N W E V I T R E S S A N R O E E P J L R O K I N D N E S S R E R E N R R S O A P T L O S I T R O C S W R C J O P K M O O O N O I S S A P M O C E C D P S X O G S R L G N I N A E M H P R N F E I L E B E E E T H I C A L H O P E S T R E N G T H S ASSERTIVE AUTONOMY BELIEF CHALLENGES COMPASSION COMPETENCE CONNECTEDNESS COPING CORTISOL DOPAMINE EMOTIONS ENDORPHINS ENGAGEMENT ETHICAL GENEROUS GOALS GRATITUDE GRIT GROWTH HABITS HELP HOPE JOMO JOY KINDNESS LEADERSHIP MEANING MINDFULNESS MINDSET NEURONS OXYTOCIN PERMAH PROCRASTINATION PURPOSE REALITY RESILIENCE RESPECTFUL SAVOURING SEROTONIN SLEEP STRENGTHS TARGETS TEAMWORK WELLBEING
......................................................................................................................................................................................................................................................................................................
Lesson Eleven
JOMO IN, FOMO OUT
Resilient Mindset Intention: for you to understand that many people are addicted to the short-term feel-good hits that they receive from the brain chemical dopamine when they are on their phones with social media. This causes in them FOMO (Fear Of Missing Out) which glues their faces to their phones. FOMO can be beaten by using JOMO (Joy Of Missing Out) by getting feel-good serotonin hits from talking with their family and friends. JOMO enables you to feel great without dopamine.
Acknowledgement: Rievich & Shatte
Explore what dopamine is, how it is released in your brain and how it affects you? ..........................................................................................................................................................................................................................................
Explore what serotonin is, how it is released in your brain and how it affects you? ..........................................................................................................................................................................................................................................
How could using JOMO enable you to feel more relaxed and grow your resilient mindset?
..........................................................................................................................................................................................................................................
When is a time that you said no to your friends about joining in something, which made you feel the feel-good effects of JOMO? ..........................................................................................................................................................................................................................................
Last Word: William Johnsen once said, “If it is to be, it is up to me.” What do you think he meant by this and how could it relate to JOMO and FOMO?
119
Term Dates 2023 Public Holidays 2023
AUSTRALIAN CAPITAL TERRITORY: –www.det.act.gov.au
Monday 30 January (New students)
Tuesday 31 January (Continuing Students) to Thursday 6 April
Monday 24 April to Friday 30 June
Monday 17 July to Friday 22 September
Monday 9 October to Friday 15 December
NEW SOUTH WALES: – www.education.nsw.edu.au
Friday 27 January to Thursday 6 April
Monday 24 April to Friday 30 June
Monday 17 July to Friday 22 September
Monday 9 October to Tuesday 19 December
VICTORIA: – www. education.vic.gov.au
Monday 30 January to Thursday 6 April
Monday 24 April to Friday 23 June
Monday 10 July to Friday 15 September
Monday 2 October to Wednesday 20 December
QUEENSLAND: – www.education.qld.gov.au
Monday 23 January to Friday 31 March
Monday 17 April to Friday 23 June
Monday 10 July to Friday 15 September
Tuesday 3 October to Friday 8 December
SOUTH AUSTRALIA: – www.education.sa.gov.au
Monday 30 January to Friday 14 April
Monday 1 May to Friday 7 July
Monday 24 July to Friday 29 September
Monday 16 October to Friday 15 December
WESTERN AUSTRALIA: – www.det.wa.edu.au
Wednesday 1 February to Thursday 6 April
Monday 24 April to Friday 30 June
Monday 17 July to Friday 22 September
Monday 9 October to Thursday 14 December
NORTHERN TERRITORY: – www.det.nt.gov.au
Tuesday 31 January to Thursday 6 April
Monday 17 April to Friday 23 June
Tuesday 18 July to Friday 22 September
Monday 9 October to Friday 15 December
TASMANIA: – www.education.tas.gov.au
Wednesday 8 February to Wednesday 5 April
Wednesday 26 April to Friday 7 July
Tuesday 25 July to Friday 29 September
Monday 16 October to Thursday 21 December
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NATIONAL New Year’s Day January Monday 2 Australia Day ........................................................ January....... Thursday .... 26 Good Friday ............................................................... April........... Friday ...... 7 Easter Saturday ......................................................... April....... Saturday ...... 8 Easter Sunday ........................................................... April......... Sunday ...... 9 Easter Monday........................................................... April.........Monday .... 10 Anzac Day ................................................................. April........ Tuesday ... 25 Christmas Day .................................................. December.........Monday .... 25 Boxing Day (except S.A.) ................................... December........ Tuesday .... 26 AUSTRALIAN CAPITAL TERRITORY Canberra Day March Monday 13 Reconciliation Day May Monday 29 Queen’s Birthday June Monday 12 Labour Day October Monday 2 NEW SOUTH WALES Bank Holiday **...................................................... August.........Monday ...... 7 Queen’s Birthday June Monday 12 Labour Day October Monday 2 VICTORIA Labour Day March Monday 13 King’s Birthday June Monday 12 AFL Grand Final (Friday before) Subject to AFL Schedule TBC Melbourne Cup Day (Metro only) ........................ November........ Tuesday ...... 7 QUEENSLAND Labour Day May Monday 1 Royal Queensland Show (Brisbane area only) August Wednesday 16 Queen’s Birthday October Monday 2 SOUTH AUSTRALIA Adelaide Cup Day† ................................................ March.........Monday .... 13 Queen’s Birthday ...................................................... June.........Monday .... 12 Labour Day ........................................................... October.........Monday ...... 2 Proclamation Day December Tuesday 26 WESTERN AUSTRALIA Labour Day March Monday 6 Western Australia Day June Monday 5 King’s Birthday ** September Monday 25 NORTHERN TERRITORY May Day May Monday 1 Queen’s Birthday June Monday 12 Alice Springs Show Day * July Friday 7 Tennant Creek Show Day * July Friday 14 Katherine Show Day * July Friday 21 Darwin Show Day * July Friday 28 Picnic Day August Monday 7 Borroloola Show Day * August Friday 18 TASMANIA Royal Hobart Regatta (Sth. Tas.) * February Monday 13 Launceston Cup (Nth. Tas.) * February... Wednesday .... 22 Eight Hours Day March Monday 13 Easter Tuesday April Tuesday 11 Queen’s Birthday June Monday 12 Royal Launceston Show (Nth. Tas.) * October Thursday 12 Royal Hobart Show (Sth. Tas.) * October Thursday 26 Recreation Day (Nth. Tas.) * November Monday 6
DATES
THE
*REGIONAL OBSERVANCE ONLY. **NOT A STATE WIDE HOLIDAY. +TO BE CONFIRMED. † TO BE PROCLAIMED.
ARE CORRECT AT TIME OF PRINTING. ALL HOLIDAYS ARE SUBJECT TO GOVERNMENT REGULATION.
QUEEN’S BIRTHDAY PUBLIC HOLIDAY IS LIKELY TO CHANGE ITS NAME. IT WILL BE DETERMINED BY STATE AND TERRITORY GOVERNMENTS.
Calendars
135 2024
2023
JANUARY M T W T F S S 30 31 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 MAY M T W T F S S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 SEPTEMBER M T W T F S S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 FEBRUARY M T W T F S S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 JUNE M T W T F S S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 OCTOBER M T W T F S S 30 31 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 MARCH M T W T F S S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 JULY M T W T F S S 31 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 NOVEMBER M T W T F S S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 APRIL M T W T F S S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 AUGUST M T W T F S S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 DECEMBER M T W T F S S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 JANUARY M T W T F S S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 MAY M T W T F S S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 SEPTEMBER M T W T F S S 30 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 FEBRUARY M T W T F S S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 JUNE M T W T F S S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 OCTOBER M T W T F S S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 MARCH M T W T F S S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 JULY M T W T F S S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 NOVEMBER M T W T F S S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 APRIL M T W T F S S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 AUGUST M T W T F S S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 DECEMBER M T W T F S S 30 31 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29