2023 My Wellbeing Journey - Year 10

MY WELLBEING JOURNEY – YEAR 10

THRIVING AS MY BEST SELF

as a Young Person and as a Student

Through feeling that you belong at school, can succeed in your learning, believe that as your efforts increase so too your ability and growth, and your school has value for you, you will thrive as your best self.

NAME CLASS AS A YOUNG PERSON

What do I want to achieve personally this year to become the person that I want to become?

Choosing to:

• be kind and empathetic to others and myself. • use my strengths to keep going when things don’t go my way.

AS A STUDENT

What do I want to achieve academically this year? What opportunities do I want to create for myself? .......................................................................................................................................................................................

Choosing to:

• use the 3 F’s: Focus, Feedback & Fix it. • use deliberate practice to polish my skills and understandings.

Acknowledgement: Lyubomirsky, Ben Shahar & Ericcson

CHARACTER STRENGTHS WEEKS

There are eight Character Strengths Weeks spread throughout this journal. They provide you and your class with opportunities to practise using your strengths to build your wellbeing. They are also fun to do at home with your family. There are Wellbeing Award Certificates for each of these weeks. The order of these weeks are: Curiosity, Leadership, Gratitude, Teamwork, Love of Learning, Kindness, Perseverance, Zest.

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

“If it is to be it is up to me.” William Johnsen

CHARACTER STRENGTHS

This Lesson: WHY: for you to discover your top character strengths and how you can use them to thrive as your best self. HOW: character strengths are the personal attributes and qualities that you use to enable you to thrive as your best self.

You have your own personal mix of the 24 strengths. Google Tiffany Schlain Character Strengths to watch a great YouTube clip, “Science of Character”. Discover your top strengths, called signature strengths, by doing the free Youth Survey at www.viacharacter.org. For each strength in the table, fill in what number they were on the survey. The 24 strengths bring six virtues to life, which are Wisdom, Courage, Humanity, Justice, Temperance and Transcendence

VIRTUES 24 CHARACTER STRENGTHS

CREATIVITY

WISDOM

about your thinking and reasoning

COURAGE

about your spirit and confidence

HUMANITY

about your respectful relationships

Thinking and designing in original and novel ways

CURIOSITY

Exploring and being interested in learning more

JUDGEMENT

Thinking in open-minded and critical ways

BRAVERY

Doing what your mind says is right for you

LOVE

Being loving and feeling loved by others

PERSEVERANCE

Persisting through challenges to finish

KINDNESS

Being generous and caring with others

HONESTY

Being true to your values

LOVE OF LEARNING

Enjoying mastering and learning new things

ZEST

Feeling full of energy and enthusiasm

PERSPECTIVE

Making sense of what is happening

JUSTICE about your community being healthy

TEMPERANCE

about being in charge of you

TEAMWORK

Being loyal to and working well with others

FORGIVENESS

Giving others a second chance

APPRECIATION

OF

TRANSCENDENCE

about you helping others

BEAUTY & EXCELLENCE

Feeling wonder and awe about special things

GRATITUDE

Being thankful for what you have in your life

HUMILITY

Letting achievements speak for you

HOPE

Feeling you can influence your future

FAIRNESS

Being just and kind with others

PRUDENCE

Being careful to not take silly risks

SOCIAL-INTELLIGENCE

Knowing why others act and think in certain ways

LEADERSHIP Bringing out the best in others

SELF-REGULATION

Controlling your impulses and emotions

HUMOUR Having fun, laughing and smiling

SENSE OF MEANING Having a purpose larger than yourself

Acknowledgement and thanks to the VIA Institute. © 2014 VIA Institute. All Rights Reserved.

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

STRENGTHS WHEEL

This Lesson: WHY: for you to fill in your top strengths in the Strengths Wheel and set a target for using each of them. HOW: fill in your top eight strengths in the Strengths Wheel, and next to each of them write one thing you could do to show that strength. For example, for Gratitude you could be instantly grateful for little things moment by moment. Rate how you currently use each strength using NOW 0 1 2 3 4 5 and how you would like to be using it in a month’s time using TARGET 0 1 2 3 4 5.

Acknowledgement: Clifton & Rath

“There are only two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle.” Albert Einstein

CHAMPIONS OF TRUST

This Lesson: WHY: for you to build a support network of four Champions of Trust who will always be there for you, no matter what happens. HOW: no one should ever feel that they have no one to turn to when they need help. To protect your wellbeing, ask four adults who you trust, that will always be there to listen to your concerns and help you. Draw a picture of or stick a photo in of each of your champions.

What is a strength that you can use to share your concerns and ask for help? ........................................................

CHAMPION ONE CHAMPION THREE

What is a concern that you currently have that is not getting any better and that you should share? ........................................................

PICTURE OF YOU OR DRAW YOURSELFCHAMPION FOUR CHAMPION TWO

Which of your Champions of Trust will be best able to support you with your concern?

What will you say to explain the concern and ask for help?

Acknowledgement: Seligman & Fredrickson

“I’ve got two reasons for success, I’m standing on both of them.” Betty Grable

A CHAMPION INTERVIEW

This Lesson: WHY: for you to interview one of your Champions of Trust to learn what they did to overcome challenges and setbacks to be the person they are today. HOW: following are questions that you could ask during the interview. Create some of your own questions should you wish.

Person’s name: ...........................................................................................................................

The interview: I would like to interview you because I admire you and wish to learn how you became who you are today.

• What would you say are your top character strengths?

• Describe a time in your life when things didn’t go the way that you wanted them to go and any mistakes you made.

• Did you ever feel like giving up? What did you do to keep going, how did you feel and what strengths did you use?

• What was the final outcome? ..............................................................................................................................................

• What did you learn from this experience? .............................................................................................................................................. ..............................................................................................................................................

• 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 keep going when things don’t go my way? ..............................................................................................................................................

What are new things I will start doing in my life from now on?

“I do the very best I know how, the very best I can; and I mean to keep doing it to the end.” Abraham Lincoln

Acknowledgement: Fredrickson & Diener

Musts or Options

WHY: by understanding that your Musts are tasks that you have no choice in, and your Options are where you have a choice, you will be likely to make sensible choices. HOW: on the website is an interactive Musts and Options Thinking Tool which will enable you to organise your time well and make weekly adjustments. Time Understandings is another Thinking Tool which will provide you with a clearer picture of what you need to do and when you need to do it.

Acknowledgement: Hassed & Wade

DO: what are two of your Musts that you need to do daily? 1 2...............................................................................................................................................................................

What are two of your Options that often distract you from doing your Musts? 1 2

Which Skill of Resilience can help you with Musts or Options? (pages 10&11)

“You may have to fight a battle more than once to win it.” Margaret Thatcher

RESPECTFUL RELATIONSHIPS

Positive I can and I will self-talk helps you to hang in there when things get tough. What self-talk can you use if you fell into the trap of blaming someone else for your mistakes (page 119)?

EXERCISING AND BREATHING

BALANCE BREATHING: For a slow count of 5. Standing up straight, put one foot on your opposite leg and balance. Think about balancing while breathing in. Hold for 5. Balance while breathing out. Hold for 5. Swap legs. Repeat 5 times. How did you feel while doing Balance Breathing?

Acknowledgement: 9-10 RRRR, Graduate School of Education, University of Melbourne

How many days did you try Balance Breathing this week?

Acknowledgement: Gozen

Fabulous First 5 Minutes: when is a time that you were really curious to learn more about something?

Thriving & Striving: what are you really looking forward to learning and doing this week?

MY GOAL THIS WEEK

MY GOAL NEXT

adjustment balance blaming breathing choice

distract learn mistake musts

opposite options organise picture positive

sensible talk trap understanding weekly

LIFE ROLES

This Lesson: WHY: for you to understand the different roles that you are expected to fill as you are becoming your best self. HOW: for each of your different roles as a family member, a student and a community member, practise using your strengths to develop your positive outlooks, education and social-emotional skills.

ME: MY SELF-IMPROVEMENT PLAN

What is a strength that I am happy with how I am developing it in myself?

POSITIVE OUTLOOKS

ME: WHO I AM NOW

Understanding and using my signature strengths.

Understanding my interests and personal values in life.

What am I doing well in developing my positive outlooks?

Understanding how to connect with myself and others.

Understanding how to manage hardship and bounce back from it.

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

EDUCATION SKILLS

ME: AS A STUDENT

Understanding how to grow my brain’s abilities.

Understanding how to think and change my thinking.

What am I doing well in developing my positive education skills?

Understanding how to develop essential learning skills.

Understanding how to cope with the ups and downs of school.

SOCIAL-EMOTIONAL SKILLS

ME: WHO I

WILL BECOME

Understanding and being in charge of my emotions.

Understanding how other people matter.

What am I doing well in developing my social-emotional skills?

Understanding how to make a positive difference for others.

Understanding how to build rich relationships with others.

“The part can never be well unless the whole is well.” Plato

Acknowledgement: Tal Ben Shahar

TERM TWO LEARNING GOALS

This Lesson: WHY: for you to set three goals this Term, one for improving your learning and thinking skills in class, one for building your respectful relationships, and one for what you want to achieve for yourself. HOW: for each of your goals, think about what you need to learn, who can help you and what strengths you will use. All growth comes from pausing to slow down your thinking, being curious to take notice to be more aware of what’s happening and paying attention to what you need to pay attention to.

TERM TWO LEARNING GOALS PROGRESS TOWARDS LEARNING GOALS

Goal One: About improving my learning and thinking skills.

I will

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

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

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

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

Goal Two: About building my respectful friendships.

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

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

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

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

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

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

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

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

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

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

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

SIGN OFF! ME:

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

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

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

DATE: / /

MY PARENT/GUARDIAN: DATE: / /

MY HOME ROOM/FORM TEACHER: DATE: / /

Acknowledgement: Seligman & Peterson

“The most difficult thing is to act, the rest is merely tenacity.” Amelia Earhart

Stress and Energy

WHY: by understanding that bad stress, called distress, is often caused by not handling the present moment, you will be more likely to seek help from your Champions of Trust.

HOW: your Champions will share coping strategies to stop distress draining your emotional energy and turn it into positive stress, called eustress. Feelings of being psyched up to tackle challenges fill you with optimism and hope which assists you to be resilient to respond well to and face the present moment.

Acknowledgement: McQuaid & Kern

DO: what are your warning signs that distress is creeping up on you? Draw them on an outline of your body. .................................................................................................................................................................................

When is a time that your Champions have helped you to experience the uplifting feelings from eustress?

Which Belonging in Teams ‘C’ can help you with Stress and Energy? (pages 116&117)

“Give your stress wings and let it fly away.” Terri Guillemets

INITIATIVE: being self-directed to think and act in areas out of your comfort zone to find creative solutions to complex problems and welcome new adventures. When is a time that you were proud of how you used this skill?

Acknowledgement: Wagner & QCCA

Fabulous First 5 Minutes: when is a time that you have shown self-discipline to follow through on something?

Thriving & Striving: what are you really looking forward to learning and doing this week?

SEEING THROUGH ADVERTISING: is raising your self-awareness to see the bias, half-truths and tactics used in advertising to lure you to connect with their shallow messages. What is something that you can do to develop this insightful Keystone Habit in yourself?

WEEKLY HEALTH FOCUS

Colour the sections to reflect how well you went.

Exercise daily

BARELY LITTLE BIT ENOUGH MOSTLY HEAPS

Acknowledgement: ACARA 9-10 HPE paulo coelho

Sleep well

BARELY LITTLE BIT OK MOSTLY HEAPS

Drink water

BARELY LITTLE BIT ENOUGH MOSTLY HEAPS

Eat healthy

BARELY LITTLE BIT HALF HALF MOSTLY HEAPS Feel

positive

BARELY LITTLE BIT OK MOSTLY HEAPS

POSITIVE EMOTIONS + GRATITUDE

Hope and Optimism

WHY: by setting three goals every Term to strive for, you will look to the future with hope and optimism, which is an essential resilience skill.

HOW: for each goal write down possible challenges, what you need to learn to overcome them, and who can support you to do this. Following this process empowers you to be hopeful for your future and creates a pathway to achieve your goals. Accept that goal setting will deliver the outcomes that you want for yourself.

Acknowledgement: Boniwell, Diener & Snyder

DO: when is a time that you set a goal, felt empowered, anticipated challenges and created a pathway to achieve it? .................................................................................................................................................................................

Why do you think that setting goals is a proven way to create hope and optimism in you?

Which Character Strength can help you with Hope and Optimism? (pages 6&7)

“It takes as much energy to wish as it does to plan.” Eleanor Roosevelt

WELLBEING@SCHOOL

When someone’s emotional intensity is not recognised by people around them, often there can be unwanted and unhelpful consequences. What are two warning signals that you notice when someone’s emotional intensity is up?

LEARNING BOOSTER

Deliberately practising what you can already do only improves your reliability, not your ability. Growth comes from trying more difficult things that you haven’t done yet, making mistakes and then fixing them. What are two more difficult things that you can practise?

Acknowledgement: ACARA 9-10 HPE

Acknowledgement: Ericcson & Anderson

Fabulous First 5 Minutes: when is a time that you persisted to keep pushing and not give up?

Thriving & Striving: what are you really looking forward to learning and doing this week?

MY GOAL THIS WEEK

MY GOAL NEXT WEEK

HABITS OF MIND @ WORK

This Lesson: WHY: for you to put into practice the Habits of Mind for real-life situations. HOW: look at the real-life situations on the next page and choose which Habits would be the best ways to think for each of them. The 16 Habits shown here are more intelligent ways to look at situations.

Persisting

Overcoming obstacles and sticking to a task until it is completed. When something doesn’t work, trying other ways.

Managing Impulsivity

Considering and understanding ideas before speaking, acting or judging.

Thinking about Thinking

Knowing what to do when you don’t know what to do. Being aware of how you are thinking.

Questioning and Posing Problems

Asking questions to fill in your knowledge gaps. Recognising the reasons why questions are asked.

Gathering Data Through All Senses

Understanding a situation through all of your senses and colours, sounds, tastes, and textures.

Creating, Imagining, Innovating

Looking at situations from different angles and stretching your mind to imagine “what could be?”

Responding with Wonderment and Awe

Showing that you are excited, curious and passionate when exploring new things.

Remaining Open to Continuous Learning

Searching for better ways to learn and seeing challenges as opportunities to grow further.

Listening with Understanding and Empathy

Understanding and accepting others’ feelings and reading their body language messages.

Thinking

Flexibly

Changing the way you think when you receive new information and contesting negative mind chatter.

Striving for Accuracy

Taking pride in lifting the quality of what you do through practice. Not accepting near enough is good enough.

Communicating with Clarity and Precision

Explaining, comparing and giving evidence with accurate and clear language.

Applying Past Knowledge to New Situations

Applying and adapting your experience to new situations and problems.

Thinking Interdependently

Sharing learning energy with others in groups to combine their thinking power to achieve much more.

Taking Responsible Risks

Leaving your comfort zone to welcome challenges, explore the unknown and being prepared to make mistakes.

Finding Humour

Laughing and having fun learning with others to release feel-good brain chemicals to broaden and build your focus.

“You are just a bundle of habits.” William James

Acknowledgement: Kallick & Costa

Like your Character Strengths, knowing about and talking about Habits of Mind is not using them. Use this opportunity to make Habits of Mind work for you to become a more effective and intelligent thinker.

REAL-LIFE SITUATIONS

You are interested in trying a new activity, but need to know more about it before you do.

Your family is having the inside of your house painted and you are allowed to choose the colours for your bedroom.

It is your birthday, and you are given a choice by your family and friends where you want to go for a meal.

You have felt pretty flat lately and want to start to look on the light and bright side of life again.

One of your friends told you she is selfharming and made you promise not to tell.

You are polishing up your skills and understandings for an assessment task.

You go to see your favourite band for the first time at a live event.

You are running late for training and ignore the notes your family has left you about cleaning up your room.

Your friend is struggling and upset because of family problems.

You are under the pump trying to finish an assignment on time, but you seem to be always getting stuck on little issues.

Your normal way to practise is making no difference to how you are performing.

You are having a few peer group problems with your friends.

You went on a fantastic school camp and your family want to know nearly everything about it.

HABIT/S OF MIND

“Chains of habit are too light to be felt until they are too heavy to be broken.” Warren Buffett

Acknowledgement: Kallick & Costa