Acknowledgement: Sonja Lyubomirsky &Tal Ben Shahar
as a Person and as a Student
ZEST WEEK Nearly everything that you will your life will come from approaching them with zest and enthusiasm. Zest brings your talents, skills abilities to life, by creating motivating positive emotions and growth mindsets in you. Enjoy feeling the having can do make Zest Walls both in classroom and at home for your your family to write down or things they achieved through zest and enthusiasm. This Gratitudes: This week write down times you felt full of zest and enthusiasm in what you were striving to achieve as part team or by yourself. “True happiness the joy of deeds well done, creating things new.” Antoine Saint-Exupery
in-person relationships my priority by showing that other people matter to me » pause, take notice, be curious, be present and talk positively to myself.
AS A PERSON
“Go confidently in the direction of your dreams. Live the life you have imagined.” Henry David Thoreau
» be flexible in my thinking to have optimism and hope for the future by setting short and long term goals
There are eight Character Strengths Weeks spread throughout the year. 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.
MY WELLBEING JOURNEY – YEAR 9 EXTENDING MY BEST SELF
Now that you are in Year 9, extending your best self involves reimagining what your best self can look like, redesigning what you will do to achieve this and choosing to explore the program’s lessons and activities.
»Choose........................................................................................................................................................................................me?to:make
What is my purpose this year to extend myself as a student? What is a choice that I will need to make, to pay attention to what I need to pay attention to?
1
Choose to:
» use grit & growth mindset to tackle challenges, make mistakes and grow academically by fixing them.
AS A STUDENT
STRENGTHS WEEKS
From the website www.learningcurve.com.au download the Strengths Weeks sheets from Individual Resources > Character Strengths Weeks and the Wellbeing Awards Certificates from Individual Resources > Wellbeing Awards.
NAME CLASS
What is my purpose this year for making the effort to extend myself as a person? What is a choice that I will need to make to achieve this and who is a role model that will support
Usually Sometimes Not Yet
– learning how to create positive emotions in myself, accepting and handling negative emotions, and being grateful for what I have in my life.
RELATIONSHIPS + EMPATHY
Usually Sometimes Not Yet
I expect myself to
Gratitude – I show that I am grateful for the little things in my life.
“The mind is everything. What you think is what you become.” Aristotle
9YEARWJMY–LtdPty(Vic)ServicesMarketing&Print© 4 EssentialLesson1
Usually Sometimes Not Yet
Sometimes Not Yet
PERMAH+: WELLBEING SELF-REFLECTION
– connecting respectfully with other people, letting them know that they matter to me and showing empathy for their needs and feelings.
Sometimes Not Yet
Positive Emotions – I self-generate positive emotions in myself.
I expect myself to
This Lesson: WHY: for you to reflect on your efforts to deliberately practise using each of the PERMAH+ elements of wellbeing. HOW: rate how often you are trying to use each of the PERMAH elements and the + qualities also. Then write down something that you will expect from yourself for each of them.
I expect myself to
Relationships – I feel connected, protected and respected.
ENGAGEMENT + MINDFULNESS
POSITIVE EMOTIONS + GRATITUDE
– involving myself fully in what I am doing, and pausing to take notice of what is happening around me and to me.
Usually Sometimes Not Yet
I expect myself to
Engagement – I totally immerse myself in my interests for periods of time.Usually
Mindfulness – I connect with myself to stop being on autopilot.
I expect myself to
Empathy – I show that others matter and care for their needs and feelings.Usually
I expect myself to
I expect myself to
Meaning – I have something larger than myself in life that matters to me.Usually
– focusing my energies and strengths on monitoring my state of health and following through on doing the Big Five well every day.
Usually Sometimes Not Yet
Health – I monitor my health through the daily and weekly Big Five check
I expect myself to
– writing down goals to give me optimism and hope for my future and knowing that I am moving towards extending my best self.
Accomplishment – I plan and write down the goals that I want to achieve.Usually
No single element of PERMAH+ can show how healthy your state of wellbeing is; all of the elements work together.
Usually Sometimes Not Yet
PERMAH+: WELLBEING SELF-REFLECTION
Optimism – I believe that I can influence my future through my efforts.
ACCOMPLISHMENT + OPTIMISM
“Freedom is knowing who you really are.” Bill Vaughan
I expect myself to
I expect myself to
Sometimes Not Yet
Sometimes Not Yet
HEALTH + STRENGTHS
I expect myself to
Sometimes Not Yet
5 EssentialLesson1
MEANING + PURPOSE – having something meaningful that gives me a sense of purpose to get out of bed every morning to make a positive difference in my world.
Sometimes Not Yet
Acknowledgement: P – Lyubomirsky, King & Diener, E – Hunter & Csikszentmihalyi, R – Norrish, Robinson & Williams, M – Cotton, Bronk & Damon, A – Hendren & Sheldon, H – Norrish, Robinson & Williams
Strengths – I know my top strengths and look for opportunities to use them every day.
Usuallyin.
Purpose – I use my strengths to generate my own drive, passion andUsuallyeffort.
I expect myself to
ACCOMPLISHMENT + OPTIMISM
THINKING STRATEGY
WhichWhat.................................................................................................................................................................................isanobstaclethatyouhaveovercometoachieveagoalandwhohelpedyou?CharacterandResiliencequalitycanhelpyouwith“Doing”Goals?(pages116&117)
what are you looking forward to doing and trying this week?
Acknowledgement: Costa & Kellick
What are two messages that the media sends young people about what behaviours are expected of them to fit into society “normally”?
When is a time that you paused and stopped to consider and plan ways to do something before you said or did anything towards solving it.
HOW: in the term goal setting section, write one goal to improve your learning and thinking skills, one to build respectful relationships and one of your choice. Think about possible challenges, what will you need to learn to overcome them, and who can help you to learn these things. Achieving goals is a process.Acknowledgement: Sheldon & Adams Miller
DO: what is something that you have learned while working towards achieving your goals?
“Climb every mountain, ford every stream, follow every rainbow, till you find your dream.” Sound of Music
WELLBEING@SCHOOL
“Doing” Goals impulsive?Which...............................................................................CharacterStrengthcanhelpyoutonotbe(page10) 2.1.
Optimism and Hope:
when is a time that you were happy with how well you used your time?
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Acknowledgement: ACARA 9-10 HPE
WHY: by understanding that just thinking about achieving goals is not enough to motivate you, you will be more likely to make the effort to write them down.
Fabulous First 5 Minutes:
characterachievechoicedoingeffort impulsivehopegoalmotivatenormal overcomeobstaclepauseplanprocess respectfulresiliencesolvingthinkingwellbeing ...............................................................................
A I Q S E M N Z C E G K N Z L G S M H M O D H T S A N Q A L N J Y P R P A N R U C Q I A L I T R M U R A M O A H Y O O V V M A G A L Y I F P I G M L D L L R C P K S A F V E Q N U R O L T I Q Z E I E G V T S E M S E Z E K A Q M V I E H S L O R E L C A T S B O E U I J U T G N I E B L L E W C L B A E I P R O C E S S J J I R H G Z V C E C I O H C D E D N E Z I A C T H I N K I N G H P X V H T J M A J I M C Y B H O P E O E L U F T C E P S E R Q B F P S
WEEKLY HEALTH FOCUS
BARELY LITTLE BIT OK MOSTLY HEAPS
Colour the sections to reflect how well you went.
Sleep well
BARELY LITTLE BIT ENOUGH MOSTLY HEAPS
LISTENING: is the greatest respect that you can give another person. It enables the healthy habits of a love of learning and valuing others. What is something that you can do to develop this Keystone Habit in yourself?
Exercise daily
WORD SEARCH
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KEYSTONE HABIT
BARELY LITTLE BIT ENOUGH MOSTLY HEAPS
Acknowledgement: ACARA 9-10 HPE
WHAT ARE YOU GRATEFUL FOR?
Feel positive
Eat healthy
BARELY LITTLE BIT HALF HALF MOSTLY HEAPS
BARELY LITTLE BIT OK MOSTLY HEAPS
Drink water
.............................................................................................................................................................................................................................................
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Challenge ............................................................... StrengthEmotion ...........................................................................................................
.................................................................................................................................................................................
Negative stress, called distress, is feeling anxious and frustrated from struggling to overcome a challenge. What is a challenge where you felt distress while dealing with it, what is an emotion that you felt and what is a strength that you used?
Acknowledgement: Gozen
what are you looking forward to doing and trying this week?
Acknowledgement: 9-10 RRRR, Graduate School of Education, University of Melbourne
ME STRETCHING
How often did you do Overhead Stretching this week?
when is a time that you felt valued and appreciated by others?
“It’s not what you look at that matters, it’s what you see.” Henry David Thoreau
Fabulous First 5 Minutes:
Optimism and Hope:
HOW: when things don’t go your way, choose to view them as temporary and learn new more intelligent things to overcome them. Believe that there is always a pathway through any challenge, no matter how bad you think it is, and sometimes you will need to ask your champions to help you create the pathway.
When is a time that things didn’t go your way. What was something positive that you learned from it?
POSITIVE EMOTIONS + GRATITUDE
OVERHEAD STRETCHING: Stand while holding an object in front of you. Lift your arms over your head stretching while bending back counting to five, and then returning your arms. Repeat 10 times. How did you feel?
Which Classes Growing Together C can help you with Life is Good? (pages 8 & 9)
WHY: by accepting that not everything in life is good, but that there is something good in everything, you will be more likely to look for the good things first.
Life is Good
Acknowledgement: Boniwell & Diener DO: what is a challenge that you currently have, which will help you to extend your best self when you overcome it?
RESPECTFUL RELATIONSHIPS
KEYSTONE HABIT
...............................................................................
WHAT ARE YOU GRATEFUL FOR?
...............................................................................
BARELY LITTLE BIT ENOUGH MOSTLY HEAPS
Sleep well
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.............................................................................................................................................................................................................................................
WEEKLY HEALTH FOCUS
Colour the sections to reflect how well you went.
USING STRENGTHS: is tapping into your best ways to do what you need to do. It enables the healthy habits of being self-motivated and self-regulated. What is something that you can do to develop this Keystone Habit in yourself?
Acknowledgement: ACARA 9-10 HPE
BARELY LITTLE BIT OK MOSTLY HEAPS
Drink water
BARELY LITTLE BIT HALF HALF MOSTLY HEAPS
BARELY LITTLE BIT OK MOSTLY HEAPS
COLOURING
Feel positive
Exercise daily
Eat healthy
BARELY LITTLE BIT ENOUGH MOSTLY HEAPS
Fabulous First 5 Minutes:
Addiction of FOMO
What is a strength you can use?
Enjoy the challenge of finding your way through the maze.
WhichWhat.................................................................................................................................................................................doyouthinkarepossiblebenefitstobeinggluedtoyourphonesufferingfromFOMO?CharacterStrengthcanhelpyouwithWeightofFOMO?(page10)
WHY: by using your strengths to listen to your mind and heart to build the type of person who you want to become, you will reduce the effect of the addiction of FOMO.
Acknowledgement: Greenfield & Hassed DO: what is something that you do or can do to not let FOMO distract you from living the life you want for yourself?
“Be a fountain, not a drain.” Rex Hudler
HOW: in today’s “instant” world, everything has to happen right now, and FOMO of social media drives this. This is distracting many people from building their relationship with themselves and preparing themselves for the kind of life they want to live. FOMO works against that life happening.
HEALTH + STRENGTHS 50 9YEARWJMY–LtdPty(Vic)ServicesMarketing&Print©
Acknowledgement: 9-10 RRRR, Graduate School of Education, University of Melbourne
what is a mistake that you made this week, and what did you learn from it?
what are you looking forward to doing and trying this week?
..................................
Many students find asking for help when they are struggling quite difficult. To ask for help, say how you feel, what is concerning you, and what you would like to happen. For a concern that you currently have, write down what you can say to ask for help.
Optimism and Hope:
MINDFUL MAZERESPECTFUL RELATIONSHIPS
BARELY
MY GOAL THIS WEEK
quotesbychristie
do I want to achieve this week?
BARELY
BARELY positive
What
LITTLE BIT ENOUGH MOSTLY HEAPS Sleep
Eat healthy
LITTLE BIT OK MOSTLY HEAPS Drink
BARELY water
LITTLE BIT OK MOSTLY HEAPS
What HEALTH FOCUS Exercise daily
LITTLE BIT ENOUGH MOSTLY HEAPS
do I want to achieve next ..............................................................................................................................................................week?Colour..............................................................................................................................................................thesectionstoreflecthowwellyouwent. WEEKLY
51 WHAT HAPPENED THIS WEEK?
BARELY well
MY GOAL NEXT WEEK
LITTLE BIT HALF HALF MOSTLY HEAPS Feel
LATERAL THINKING
VARIETY THINKING: when thinking about something you do, add the phrase, “How many ways can I ……” Using this thinking, how many ways can you travel to school?
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what are you looking forward to doing and trying this week?
“Forgiveness is the virtue of the strong.” Gandhi
MEANING PURPOSE
YOUR ACHIEVEMENTS. What are two of your achievements that you are proud of and that you celebrated together with family and friends? They don’t need to be big things.
Lyubomirsky & Diener DO: who is someone that you really should apologise to for upsetting them unfairly?
Optimism and Hope:
Why do you think that it takes courage to apologise to or forgive someone?
+
.................................................................................................................................................................................
HOW: having problems with others is perfectly normal, but it uses up enormous amounts of emotional energy. Instead, use it to become the person you want to become. Be strong and honest to open your heart when you apologise to or forgive someone. This will stop you carrying heavy thoughts around in your Acknowledgement:heart.
Which Classes Growing Together C can help you with Strong and Honest? (pages 8 & 9)
when is a time that someone has forgiven you for doing the wrong thing by them?
WHY: by having the strength to say “sorry” to others you upset, or forgiving those who upset you, you will show your character and feel much better inside.
MINDFULNESS TIME
Strong and Honest 1. ........................................................................................................................................................... 2. Acknowledgement: Kabat Zin & Baer Acknowledgement: Tony Ryan 1. ............................................................................ 5.4.3.2.
Fabulous First 5 Minutes:
LITTLE BIT ENOUGH MOSTLY HEAPS
What do I want to achieve
WHAT HAPPENED THIS WEEK?
BARELY
LITTLE BIT ENOUGH MOSTLY HEAPS
LITTLE BIT OK MOSTLY HEAPS
Eat healthy
LITTLE BIT HALF HALF MOSTLY HEAPS
What do I want to achieve this
BARELY
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MY GOAL THIS WEEK
BARELY
next ..............................................................................................................................................................week?Colour..............................................................................................................................................................thesectionstoreflecthowwellyouwent.
week?
Sleep well
LITTLE BIT OK MOSTLY HEAPS
BARELY
WEEKLY HEALTH FOCUS Exercise daily
Drink water
Feel positive
BARELY COLOURING
MY GOAL NEXT WEEK
This Lesson: WHY: for you to look for similarities you share with other students in your class. HOW: discovering and appreciating qualities and interests that you share with other people, and respecting your differences, are effective ways of starting to build respectful relationships. Enjoy doing a Class Share to discover other students who like and do similar things and interests named.
WHAT
Enjoys visiting other family members on weekends?WHO
SIMILARITY 5
Has a family from a differentWHOcountry? Is funny and laughing?enjoysWHO Has an hobby?unusualWHO
“Enjoy your similarities and respect your differences.” MW
SIMILARITY 1
Is kind and shows other people matter? WHO Is reallyWHOhelpful?
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WHAT Likes fruit vegetables?andWHO Lives not far from you?WHO
WHAT
SIMILARITY 2
OptionalLessonEnrichment5
SIMILARITY 4 WHAT Enjoys home cooked meals?WHO Helps others out in the community?WHO
WHAT Plays a instrument?musicalWHO
Exercises or does another activity beforeWHOschool?
Enjoys being outdoors withWHOnature?
Enjoys having a pet? WHO
SIMILARITY 3
A CLASS SHARE
Acknowledgement: Emmons & Synder
Likes playing board games, chess, Uno and other like WHOgames?
MW
Your
Optional
This Lesson: WHY: for you to raise your self-awareness of how to use your strengths by noticing how others use theirs. HOW: your strengths are similar to your muscles, they only get stronger when you regularly use them. Often the best way to learn how to use your own strengths, is to watch how other people use their strengths and jot down things that you could then do to use your own. Ask two people you spend plenty of time with what two of their top strengths are. Write their names and strengths in the left hand column. Then, for three days concentrate on what they do to use each of their strengths and write done brief notes in the table below. From what you learned by observing, for three of your top strengths, write actions that you can take.
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MIRRORING STRENGTHSLessonEnrichment6
“Mental fitness comes from consciously using your strengths.”
........................................................................................................................................................................................................................................................................................................................................................................
Person 2 and Strengths What they did to use each of their strengths Strengths that you could do to use each of your top strengths
Things
Person 1 and Strengths What they did to use each of their strengths
....................................................................................................................................................................................
≈
≈
5cm><
≈ How
SOON AFTER CLASS note taking column and write down main points and ideas Words used and their meanings
CORNELL NOTES PROCESSOptionalLessonEnrichment9
DURING CLASS does it connect to what you already know? What questions do you have? Draw diagrams & idea maps
≈
Note Taking Use points, not sentences
≈
≈ Review
≈
9YEARWJMY–LtdPty(Vic)ServicesMarketing&Print© 122 “If you are not willing to learn, no one can help you. If you are determined to learn no one can stop you.” Zig Acknowledgement:Ziglar Walter Pauk
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≈
MAIN IDEAS your own words to rephrase what your teacher says Note points teacher repeats or emphasises Use your own abbreviations and symbols Leave a line between ideas Write down examples, quotes and details notes, attempt to answer your questions from class Read over your notes for five minutes in each subject Focus on highlighting main points, ideas and facts Enter these in an interactive thinking tool from the website for your visual memory
≈
Cues & Questions
≈
way
≈
This Lesson: WHY: for you to rule up your page the Cornell to improve how you take notes in class. HOW: when you use both sides of your brain in class taking notes, you will build strong and fast brain pathways. The Cornell Process enables you to do this. Break up your page as below.
≈ Use
< 5cm >
≈ATSummaryHOMENotlookingat your
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Body language you would show and practise
OptionalLessonEnrichment10
FEELINGS AND EMOTIONS
Emotion
“Try to be a rainbow in someone else’s cloud.” Maya Angelou
For two of the emotions you chose, describe your body language and what could cause the feeling.
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This Lesson: WHY: for you to develop your emotional literacy by using more accurate words to describe your and others’ feelings. HOW: being aware of the emotions you are feeling, enables you to control them and to choose the body language you use to show them. Circle at least five that you need to practise self-controlling more.
Acknowledgement: Tal Ben Shahar & Achor