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. The order of these weeks are: Curiosity, Leadership, Gratitude, Teamwork, Love of Learning, Kindness, Perseverance, Zest.
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GRATITUDE WEEK Think about the little you already have in your life are grateful for, not the things want; what would happen weren’t there? And think about many kind acts others do you, without you asking; do you thank you? Choosing to show builds everyone’s wellbeing.week make Gratitude Walls your classroom and at home class and your family to down or draw things they are grateful and what they said to say This This week write down or draw things that you are grateful for things others did for you that you are grateful for and say thank you to them. Also, was grateful for your efforts this “It that brings us gratitude. that brings us happiness.”
The main purpose in senior schooling is to find a sense of purpose. When you find that, you will have the motivation to do what you need to do to inspire your best self to become who you want to become. Healthy Wellbeing is feeling optimistic for your future, because you know that you are working towards inspiring your best self. CLASS
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What challenges will I have to overcome to achieve this and who can help?
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1 “Why fit in when you were born to stand out?” Dr. Acknowledgement:Seuss
What type of person do I want to become?
CHARACTER STRENGTHS WEEKS
From the website www.learningcurve.com.au download the Strengths Weeks sheets from Individual Resources/Character Strengths Weeks.
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What type of life do I want to live?
NAME
What is a determined choice that I will have to make?
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Sonja Lyubomirsky & Tal Ben Shahar
MY WELLBEING JOURNEY – YEAR INSPIRING MY BEST SELF
to become the type of person who I want to become
What is my purpose for being at school this year?
Usually Sometimes Not Yet
– you feel confident in your learning and thinking capabilities to competently master your each of yourUsuallysubjects.Sometimes
Sometimes Not Yet
SELF-DETERMINED TO BE SELF-MOTIVATED
When is a time that you felt a strong sense of competence?
Not Yet
What is a group that you want to feel that you belong to more, and who can you ask to help you achieve this?
Who can you seek help from to develop your sense of competence further?
Sense of Autonomy – you feel that you have choices in your life and are confident in yourself to make your own decisions.Usually
“If you have a strong purpose in life, you don’t have to be pushed. Your passion will drive you there.” Roy T. Bennett
When is a time that you felt a strong sense of connectedness?
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Your thoughts:
Sense of Connectedness
This Lesson: WHY: for you to understand that your motivation to inspire your best self comes from being self-determined, which is feeling a sense of competence, connectedness and autonomy. HOW: reflect on whether you are an intrinsically motivated senior student who believes that you have what it takes, who feels connected to others, and who is prepared to make determined choices this year towards your purpose.
Sense of Competence
What are areas where you want to feel that you have more independence in your choices?
EssentialLesson1
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SELF-DETERMINATION = YOUR SELF-MOTIVATION
– you feel that you belong at school and that other people value you for who you are and think that you matter.
When is a time that you felt a strong sense of autonomy?
Acknowledgement: Martin Seligman & Chris Peterson
Did you include the mindful components of pattern, repetition and control when WereSelf-expectationstudying?youwilling to challenge yourself by practising more difficult tasks?
a sense of Connectedness relate to this element of wellbeing?
5
What is something that went well for this element that you were grateful for?
What is something that you want to do that will fill you with positive emotions?
PE
Last year Term 1 Term 2 Term 3 Term 4 Target Rating
HowSelf-expectationcanfeeling a sense of Competence relate to this element of wellbeing?
connecting consciously and purposefully with yourself to notice your thoughts coming and going.
POSITIVE EMOTION + gratitude –
PERMAH+ WELLBEING TERM REFLECTION – as a young adult
EssentialLesson2
self-generating positive emotions to broaden your attention to be grateful for what you have.
“Comfort zones rarely deliver great things.” MW
EachSelf-expectationnight,didyou
POSITIVE EMOTION + gratitude –
write down three things that went well that you were grateful
This Lesson: WHY: for you to reflect on how you are developing each element of PERMAH+ term by term. HOW: it takes courage to leave your known comfort and safety zone to challenge your vision of your best self. Be self-determined to learn and try new, more difficult and intelligent things, and then deliberately practise to embed them as keystone habits. It won’t come easily, nothing good in life does.
What is something that you want to fully engage with to experience flow?
HowSelf-expectationfor?canfeeling
Use the following to reflect on the questions below A – usually, B – sometimes, C – not yet. Then set a target rating you will strive for.
What is something that went well for this element that you were grateful for?
Acknowledgement: Seligman, Costa, Ericsson, Peterson & Kabat Zinn
Did your positive emotions outweigh the negatives by about 4 to 1 on most days?
“Good character is not formed in a week or month. It is created little by little, day by day. Protracted and patient effort is needed to develop good character.” Heraclitus
Self-Aware: by being conscious of what is happening around you and you believe that you control how you act or speak.
This Lesson: WHY: for you explore the different personal qualities of character, which combine to enable you to persevere to overcome challenges resiliently. HOW: for each of these qualities, share a time that you were proud of how you used it, and rate yourself on how well you feel that you have developed it in your character, using: Usually Sometimes Not Yet
Tip: use self-calming strategies to quietly settle your emotions when you notice them strengthening.
Tip: practise staying in the moment and avoiding going on autopilot.
Flexible: by changing the way that you think for differing challenges, you believe that you can handle pressure.Usually
When is a time that you were proud of how you showed this?
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Sometimes Not Yet
Usually Sometimes Not Yet
When is a time that you were proud of how you showed this?
Tip: prepare and practise self-calming self-talk statements to use when you need them.
RESILIENCE OF CHARACTER
Usually Sometimes Not Yet
When is a time that you were proud of how you showed this?
Tip: consciously reflect on and jot down what strengths you are using during the day.
Acknowledgement: Rievich & Shatte
Self-Confident: by applying your strengths, you believe that you can overcome challenges to achieve what you set out to do.
Usually Sometimes Not Yet When is a time that you were proud of how you showed this?
EssentialLesson4
Patient: by controlling the intensity of your emotions, you believe that you can contest unhelpful thoughts with self-talk.
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When is a time that you were proud of how you showed this?
Sometimes Not Yet
Gritty: by persisting with and being passionate about your goals, you believe that you can achieve them.Usually
11 “Character is what you do when you can’t do it.” MW
Connected: by feeling a sense of belonging, you believe that you can create and maintain respectful relationships.Usually
Usually Sometimes Not Yet
When is a time that you were proud of how you showed this?
Tip: use welcoming body language and show positive intentions in your personal interactions with others
Tip: listen actively, don’t interrupt and be kind and considerate to people who you are with.
For this challenge, what strengths did you tap into to overcome it?
Tip: be true to yourself by standing tall to try.
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Sometimes Not Yet
In Year 11 your character will be tested by a number of differing challenges, so it makes sense for you to make the effort to deliberately focus on cultivating these qualities in yourself.
EssentialLesson4 RESILIENCE OF CHARACTER
Tip: practise building your gritty stickability by deliberately using your Signature Strengths often.
Compassionate: by showing that others matter, you believe that you are respecting their needs and feelings, and also your own.
When is a time that you were proud of how you showed this?
When is a time that you were proud of how you overcame a challenge and which of these qualities did you show ?
Acknowledgement: Rievich & Shatte
Anchoring Goals
Acknowledgement: 11-12 RRRR, Graduate School of Education, University of Melbourne
RESPECTFUL RELATIONSHIPS
WhichWhat.................................................................................................................................................................................isanindependentdecisionthatyouneedtomaketomovetowardsachievingyourgoals?resilienceofcharacterqualitycanhelpyouwithAnchoringGoals?(pages10&11)
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Do you accept your whole self, know your values, are emotionally and physically well, and accept challenges that will lead you to inspire your best self? When is a time that you were proud of how you did this?
ACCEPTING YOURSELF
Fabulous First 5 Minutes:
what is a self-determined choice that you can make this week to move you towards achieving your goals?
HOW: every day have one thing that you want to achieve, set term goals, apply yourself to learn and deliberately practise new things, delay rewarding yourself till you accomplish them, and make independent decisions about what’s happening in your life. Building your self-determination will assist you to experience personal and academic growth. Goals provide you with the grit to do the boring things needed.
WHY: by understanding that your goals are your anchors when the inevitable storms of senior schooling occur, you will be motivated to write down three goals every term.
“Goals are dreams with time targets.” MW
When you choose to open your heart to express your feelings, you risk being vulnerable and hurt by others. When you choose not to, you lose close connection to others. When is a time that you were proud of how you opened your heart?
Inspiring You:
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Acknowledgement: Diener & Ben-Shahar
what is a place which you would love to visit and why?
Acknowledgement: Sheldon & Adams Miller
ACCOMPLISHMENT + OPTIMISM
DO: when is a time that you accomplished a term goal and how did you feel?
BARELY LITTLE BIT ENOUGH MOSTLY HEAPS
Sleep well
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BARELY LITTLE BIT HALF HALF MOSTLY HEAPS
KEYSTONE HABIT
WEEKLY HEALTH FOCUS
Exercise daily
BARELY LITTLE BIT OK MOSTLY HEAPS
Eat healthy
Feel positive
WORD SEARCH
WHAT ARE YOU GRATEFUL FOR?
BARELY LITTLE BIT OK MOSTLY HEAPS
SAVOURING: is a motivating habit which selfgenerates positive emotions in you. It enables the healthy habits of cherishing special experiences, looking forward to upcoming events and enjoying what you are doing now. What is something that you can do to develop this Keystone Habit in yourself?
Colour the sections to reflect how well you went.
Acknowledgement: Bryant & Veroff
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A F D X E B Y N H Z A O G T Z F C R Q O X O O V U N T R U H D N C R O I P G C E C T A T D H H I O S M R R T W H Y N N E O N L I M I G Z E N O J O E T G M C V T P S Y Y S R C I D A P E G N E L L A H C S E T N V D K O A I E R I P S N I C E I Z R A B S S V V S A C C E P T I K L E F R V K V H L G N E O D E T E R M I N A T I O N D M I N E V I T A B L E H E O N M T E R M V O N Y U N P R C I F A R M H X Y C T E O Z Q E N T J Y H L D O E Z S L W E I E T accomplishacceptanchorboringchallenge determinationconnectiondecisionexpressgoal independenthurtgritinevitableinspire motivatedopentermthreevalues
Drink water
BARELY LITTLE BIT ENOUGH MOSTLY HEAPS
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WELLBEING@SCHOOL
what is something that you know you will need to find the courage to do?
Acknowledgement: Maslow
MEANING
Effort Before Achievement
WHY: by accepting that deliberate and private effort to practise comes before public achievement, and then doing it, you will experience exciting personal and academic growth.
Inspiring You:
DO: which of the above qualities do you believe that you are well on the way to developing?
Fabulous First 5 Minutes:
Acknowledgement: Diener & Ben-Shahar
Abraham Maslow believed that dancing and moving rhythmically, carries you towards inspiring your best self. It is about allowing yourself to be just you. When is a time that you felt totally connected to yourself while moving with music?
ACCEPTING YOURSELF
what is a self-determined choice that you can make this week to move you towards achieving your goals?
HOW: effort relies on you developing grit, self-determination, resourcefulness, self-discipline, empathy, compassion, sense of beauty and wonder, humility, curiosity, persistence, enthusiasm, civil-mindedness, courage, leadership and self-awareness. These valuable qualities can’t be measured by tests, and you develop them by consciously using your strengths in everything you think, say and do. Get the person right and the world of achievement will look after itself.
WhichWhen.................................................................................................................................................................................isatimethatyouwereproudoftheprivateeffortyouputin?Whatwastheoutcome?characterstrengthcanhelpyouwithEffortBeforeAchievement?(pages8&9)
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Acknowledgement: Fredrickson & Peterson
“The only place that achievement comes before effort is in the dictionary.” MW
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Does your individual sense of purpose fuel your motivation, optimism, and thoughtful goal setting and planning? When is a time that you were proud of how you did this?
BARELY LITTLE BIT HALF HALF MOSTLY HEAPS
Eat healthy
Drink water
33 WHAT HAPPENED THIS WEEK? .............................................................................................................................................................................................................................................Colourthesectionstoreflecthowwellyouwent. WEEKLY HEALTH FOCUS Exercise daily
Sleep well
BARELY LITTLE BIT ENOUGH MOSTLY HEAPS
Feel positive
COLOURING
MY GOAL THIS WEEK
BARELY LITTLE BIT MOSTLY HEAPS
What do I want to achieve this week?
..............................................................................................................................................................week?
BIT
OK
What do I want to achieve next
BARELY LITTLE BIT MOSTLY HEAPS
MY GOAL NEXT WEEK
BARELY LITTLE ENOUGH MOSTLY HEAPS
OK
Acknowledgement: 11-12 RRRR, Graduate School of Education, University of Melbourne
HOW: reflect on each of your goals and write down how social media is going to contribute to you achieving them. Then, write down any important or valuable information that you have learned from social media over the week. It is highly likely that you didn’t write anything down. To beat FOMO, turn off social media regularly to experience JOMO, Joy Of Missing Out.
when is a time that you were totally open minded when listening to someone?
WhichWhat.................................................................................................................................................................................isaself-determinedchoicethatcanassistyoutoimproveyourusageofsocialmedia?characterstrengthcanhelpyouwithFearOfMissingOut?(pages8&9)
Acknowledgement: Greenfield & Hassed
“Don’t follow the crowd, let the crowd follow you.” Margaret Thatcher
DO: when is a time that you forgot your phone and had a great time?
what is a self-determined choice that you can make this week to move you towards achieving your goals?
HEALTH + STRENGTHS 50 11YEARWJMY–LtdPty(Vic)ServicesMarketing&Print©
ELABORATION: is the ability to expand on ways to understand something or make it more interesting. Elaborate on ways to use your phone less addictively.
Fabulous First 5 Minutes:
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Inspiring You:
FOMO: Fear Of Missing Out
RESILIENCE BUILDER
When you look at life through the lens of your top strengths, you are more optimistic, more focused, happier and have a stronger immune system. When is a time that you were proud of how you did this?
WHY: by accepting that FOMO is a horrible addiction which can cause low moods and anxiety, you will be more likely to avoid being mesmerised by social media.
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Acknowledgement: Williams Taxonomy
CREATIVE THINKING
BARELY LITTLE BIT ENOUGH MOSTLY HEAPS
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Sleep well
What do I want to achieve this week?
Colour the sections to reflect how well you went.
What do I want to achieve next
..............................................................................................................................................................week?
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WEEKLY HEALTH FOCUS
BARELY LITTLE BIT ENOUGH MOSTLY HEAPS
BARELY LITTLE BIT OK MOSTLY HEAPS HAPPENED THIS WEEK?
Eat healthy
Dr Mark Hyman
Exercise daily
BARELY LITTLE BIT HALF HALF MOSTLY HEAPS
BARELY LITTLE BIT OK MOSTLY HEAPS
WHAT
MY GOAL THIS WEEK
Feel positive
MY GOAL NEXT WEEK
Drink water
Acknowledgement: Bryant & Veroff
Fabulous First 5 Minutes:
who is someone that you upset recently who you need to say “sorry” to?
ACCEPTING YOURSELF
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HOW: doing this is called savouring, which has proven uplifting benefits for your state of wellbeing. To savour, take photos, journal about your experiences, be in the present moment at events and enjoy planning upcoming events in your life, such as socialising and holidays. When you feel a little flat, savour times that you are grateful for to lift your spirits.
“Ultimately, time is all you have, and the idea isn’t to save it, but to savour it.” Ellen Goodman
WhichWhat.................................................................................................................................................................................isaspecialachievementofafamilymemberorfriendthatyoucouldsavour.resilienceofcharacterqualitycanhelpyouwithSavouringPositives?(pages10&11)
Should your self-awareness lapse, your negative and unhelpful thoughts, if not contested with positive I can and I will self-talk, can become your beliefs. When is a time that you noticed such thoughts and contested them well with self-talk?
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what is a self-determined choice that you can make this week to move you towards achieving your goals?
POSITIVE EMOTIONS + GRATITUDE
Savouring RESILIENCEPositivesBUILDER
DO: what is a special memory, something good happening now and something you are looking forward to?
Do you regularly cut yourself some slack when you make mistakes or are a little silly, to give yourself permission to be imperfect? When is a time that you were proud of how you did this?
Acknowledgement: 11-12 RRRR, Graduate School of Education, University of Melbourne
Inspiring You:
WHY: by thinking about special experiences that you enjoyed in the past, are enjoying now, or are looking forward to enjoying, you will generate positive emotions in yourself.
Acknowledgement: Diener & Ben-Shahar
Drink water
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BARELY LITTLE BIT ENOUGH MOSTLY HEAPS
BARELY LITTLE BIT ENOUGH MOSTLY HEAPS
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Acknowledgement: De Bono
Sleep well
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Feel positive
BARELY LITTLE BIT OK MOSTLY HEAPS
Eat healthy
WHAT ARE YOU GRATEFUL FOR?
WEEKLY HEALTH FOCUS
Colour the sections to reflect how well you went.
KEYSTONE HABIT
NOT BLAMING OTHERS: is a self-esteem habit of assessing your efforts. It enables the growth mindset habits of taking responsibility for your actions and believing that your success in based of deliberate practice. What is something that you can do to develop this Keystone Habit in yourself?
COLOURING
Exercise daily
BARELY LITTLE BIT OK MOSTLY HEAPS
BARELY LITTLE BIT HALF HALF MOSTLY HEAPS
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“Empathy is seeing with the eyes of another, listening with the ears of another and feeling with the heart of another.” Alfred Adler
CIRCLE OF CHAMPIONSOptionalLessonEnrichment4
PICTURE OF YOU OR DRAW CHAMPIONCHAMPIONYOURSELFONETHREECHAMPION FOUR CHAMPION TWO
There is always a pathway to follow to feel great again, even if your Champions of Trust help you to create one.
Acknowledgement: Rita Pierson, Seligman & Fredrickson
This Lesson: WHY: for you to ask for trusted adults to support you by being in your Circle of Champions. HOW: everyone has their ups and downs as they go through life; it is perfectly normal. To cope with and overcome challenging times, you need trusted adults to share your concerns with and receive helpful feedback from. Keeping things bottled up will hurt your wellbeing.
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There is no whichproblemcannot be solved through trust, perseverance and courage. It all starts with you asking.
Are there fears you have about asking? How do you want to feel after you have shown the courage to share your concerns?
The reality is that nothing can be so bad or shocking that you can’t ask your Champions of Trust. They won’t judge you, just help you.
TRUSTSPIRITRESPECTPERSISTENCEOPENNESSINITIATIVEHONESTY
ThomsonAcknowledgement:
SELF-DETERMINATION WORD SEARCH
P A S S I O N S K A L S R E B C Y T A W X N B F N X S G C R C S P C F O T R E S I E O I H E X C E O W E A N G M S U G A G S O I N X E T N D N N T E A P E S A S S N P R T P C F C O M M I T M E N T R K F C I I T A I Y C W Z L E S D T O Z U Y F A P A R D R C H S C A N I V E H D O H F O N A E I M E U T C C C S H N A E C Y I C H N A M T Y P R A O E R G C L P S M E C C O T X Y Z T O I P M E A E R E S S R E S P E C T M D I O O M P L T T N E A O T I V A T I O N S C S E A R X D N I S E N D E T C E N N O C I U S T A N S R E A T I V I T Y O B R O T C S B E U S S E N E V I G R O F T C E U Y L I P H N O I T A I C E R P P A U H N F A L O T N O I T A N I M R E T E D A U E N I P N F L E X I B I L I T Y T I E I C G T F E H U M I L I T Y S S E N D N I K E Y T V N O I T A N I G A M I N I T I A T I V E
“When you are face to face with a difficulty, you are up against a discovery.” Sir William Ryan & Deci
M
OptionalLessonEnrichment5
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This Lesson: WHY: for you to develop your emotional literacy by practising looking for, and then using more accurate language. HOW: for each word choose the most uncommon letter in it, and look for it in the word search. When you find the letter, look for the other letters in the word around it.
C
ENTHUSIASMDEPENDABILITYCOURTESYCONNECTEDNESSCOMPASSIONCALMNESSACCEPTANCE COMPETENCECHARACTERAPPRECIATIONPASSIONKINDNESSHUMILITYFORGIVENESS MOTIVATIONIMAGINATIONGENEROSITYFAIRNESSDETERMINATIONCREATIVITYCOOPERATION
S
FLEXIBILITYEMPATHYCURIOSITYCOURAGECONFIDENCECOMMITMENTAUTONOMY