YEARS 7&8 MY WELLBEING JOURNAL NAME........................................................................................................CLASS..............................
BECOMING MY BEST POSSIBLE SELF AS A YOUNG PERSON AND A STUDENT MY BEST POSSIBLE SELF AS A YOUNG PERSON Choosing to enjoy flourishing wellbeing by using: » mindfulness to connect with yourself and the present moment to watch your own thoughts coming and going. » empathy to show other people’s needs and feelings matter in your thoughts, words and actions. » 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.
MY BEST POSSIBLE SELF AS A STUDENT Choosing to grow academically by using: » positive emotions to broaden and build your attention and engagement to what you need to pay attention to. » growth mindsets to stretch your brain’s abilities by making the effort to try more intelligent and difficult learning approaches. »g rit to challenge your focus, your passion and your persistence by deliberately practising. » strengths to see mistakes as stepping stones to accomplishing what you set out to do. Acknowledgement: Tal Ben Shahar
Strengths for Relationships weeks The challenge over the week for individuals and classes is to enjoy focusing their energies on creating activities which use the suggested strength to grow all members of the school community’s wellbeing. Download each Strengths for Relationships Weeks from the website. Term 1:
Gratitude – February 17th to 21st
page 20
Term 2:
Teamwork – June 1st to 5th
page 50
Term 3:
Kindness – August 17th to 21st
page 72
Term 4:
Leadership – October 26th to 30th
page 92
“I am not what has happened to me. I am what I choose to become.” Carl Jung
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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
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STR E
GTH
NGTH
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N STRE
N OW 0 tar g e t 1 2 3 4 0 1 23 567 45 8 6 78 9 9
67 8 9 45 6789 3 2 45 0 10123 W N O rget a t
H2 ENGT 67 8 9 STR 45 9 23 45678 01 23 W 01 N O get tar
STREN GTH N OW 0 7 1 2 tar g e t 012345 34 67 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
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N STRE
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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
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STRENGTHS FOR RELATIONSHIPS WEEKS Boosting your Health + strengths by showing gratitude. A positive way in which you can actively use your strengths is to build relationships in your class, school, home and community. Each term there is a Strengths for Relationships Week which normally is on week five. Following below is the sheet you can use for the first of these weeks in term one, called Gratitude Week. To obtain the sheets for the other terms, download them from the website www.learningcurve.com.au
GRATITUDE WEEK Gratitude Week begins on page 20. 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
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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
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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.
OUR JOURNEY OF MINDSETS
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. 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?
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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
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GROWTH MINDSET: what are you looking forward to doing and trying most this week to grow your wellbeing?
RESILIENT WELLBEING: spend time every night sharing good things that happened, with your family. MEANING + PURPOSE MEANINGFUL AND PURPOSEFUL Wellbeing Reality: by discovering a purpose to strive for, and something meaningful in what you do, which makes life an exciting adventure. Japanese people call their reason for waking up every day, their “ikigai”. Often, a lack of motivation is not having a purpose in your life.
GRATITUDE WEEK This week have fun and make a special difference to other peoples’ lives by creating activities to use the strength GRATITUDE to grow relationships with your family, friends and school community.
To feel you matter comes believing that you are capable of accomplishing your goals, being connected to others and having confidence to make choices. Acknowledgement: Frankl, Ryan & Deci
Discuss with a classmate – what is your “ikigai”, your reason for waking up every morning? .................................................................................... .................................................................................... .................................................................................... Who are people you admire who have a strong sense of purpose? .................................................................................... .................................................................................... .................................................................................... Further thought – who are people who impress you with their sense of purpose? .................................................................................... .................................................................................... .................................................................................... Last Word – having a purpose enables you to make a difference to others and yourself.
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CHARACTER STRENGTH Use GRATITUDE to explore TELL ME MORE (page 114) – Interested Listening – when listening to others, before I speak I will ask them to tell me more about what they are talking about at least three times.
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
MY LIFE. Reflect on how you want your life to be, and the top five things that you want for yourself, that make you excited, and when you want them to happen.
HOW DID YOU FEEL THIS WEEK? GRATITUDES: What went well that you were grateful for?
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GROWTH MINDSET: what are you looking forward to doing and trying most this week to grow your wellbeing?
RESILIENT WELLBEING: only do the must-do’s this week. POSITIVE EMOTIONS + GRATITUDE SAVOURING
RESPECTFUL RELATIONSHIPS With a classmate discuss – what are five problems your friends could help you with, and five problems you would need to ask trusted adults with? What are your reasons for this?
Wellbeing Reality: by enjoying present, looking forward to, or revisiting special experiences in your life, you will be filled with positive emotions and feelings of gratitude. This is called “savouring” and doing it often builds your wellbeing. To savour, plan enjoyable activities, take photos of events to look at later, journal how you felt at the time, or be fully present while the special experience is happening. Savouring keeps your grateful feelings circulating in your heart. Acknowledgement: Bryant & Veroff
Discuss with a classmate – what are past, present or future experiences which you can practise savouring now? .................................................................................... .................................................................................... .................................................................................... How do you think savouring could relax you, and reduce anxious feelings? .................................................................................... .................................................................................... .................................................................................... Further thought – what could you do to savour what you eat, and how you exercise more? .................................................................................... .................................................................................... .................................................................................... Last Word – savour often to self-generate positive emotions.
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SELF-BELIEF: I AM ENOUGH Describe or draw something you do to be kind to others, and yourself.
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
FRAGRANCES. Smell perfume, or a flower, and take in the beautiful aromas. Spend five minutes reflecting on where you may have enjoyed these fragrances before, and how you can experience them again.
HOW DID YOU FEEL THIS WEEK? GRATITUDES: What went well that you were grateful for?
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“Don’t wish to be anything but what you are and try to be that perfectly.” St Francis de Sales
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STRENGTHS SPOTTING You use your strengths every day in the ways you naturally live your life, and often you don’t even realise you are using them. Friends, family and teachers who know you well can see your strengths shining through. Ask six people who know you well to share what they think your top three strengths are. Then summarise their thoughts about your top strengths. Are they similar to the strengths you wrote in your strengths wheel on page 6? People who know you
Strength 1
Strength 2
Strength 3
Family member
Family member
Friend
Friend
Friend
Teacher or Coach
Summary of Strengths
Then, you do the same for those six people by writing down what you think their top three strengths are. People who know you
Strength 1
Strength 2
Strength 3
Family member
Family member
Friend
Friend
Friend
Teacher or Coach
“You may have good eyes, but not notice awesome things about yourself.” MW
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