YEARS 9&10 MY WELLBEING JOURNAL NAME........................................................................................................CLASS..............................
EXTENDING MY BEST POSSIBLE SELF AS A YOUNG PERSON AND A STUDENT Making the choice to extend your best possible self, will enable you to stretch your previous bests to grow personally and academically.
MY BEST POSSIBLE SELF AS A YOUNG PERSON Choosing to thrive and flourish by making the choice to: » use my strengths to be reliable, responsible and follow through on what I say I will do. » make in person relationships my priority by showing empathy and that other people matter to me. » pause, take notice, be curious, be present and mindfully pay attention to what I need to pay attention to. » talk positively to myself, be kind to others and myself, and believe in myself as a person who matters.
MY BEST POSSIBLE SELF AS A STUDENT Choosing to develop the skills of resilience in myself by making the choice to: » set short and long term goals to strive for as my learning anchors when I am challenged academically. »b e flexible in thinking to have optimism and hope for the future through adopting can do and want to attitudes. »b uild positive learning relationships with my teachers to assist me to seek and value their expert feedback to grow. » use grit and self-regulation to explore the unknown, make mistakes and grow academically by fixing them. 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................page 20
Term 2:
Teamwork...............page 50
Term 3:
Kindness.................page 72
Term 4:
Leadership.............page 92
Acknowledgement: Sonja Lyubomirsky & Tal Ben Shahar
“Life doesn’t get easier or more forgiving, we get stronger and more resilient.” Steve Maraboli
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PERMAH+ ... REFLECTION AND WELLBEING GROWTH It is not chance as to whether you are going to grow personally and academically this year. It is a matter of choice. When you look at people you admire for what they have achieved, always remember how they got there; through deliberate choices they made.
PERMAH+
ACCOMPLISHMENT + optimism
What went well that you were grateful for, and how can you make them happen again for Accomplishment + optimism? ............................................................................................................................................................................. ............................................................................................................................................................................. What special goals did you set yourself to accomplish, and why? ............................................................................................................................................................................. .................................................................................................................
Last Year
Term 1
Term 2
Term 3
Term Target 4 Rating
Realised that I am responsible for and in charge of my own learning and thinking? Built stronger and faster brain pathways through deliberate practice and regular revising? Regularly used Thinking Tools and Habits of Mind to think more intelligently? Saw mistakes and fixing them as my best pathways for academic and personal growth? Asked my teachers for regular feedback on my progress and acted on their advice?
PERMAH+
HEALTH + strengths
What went well that you were grateful for, and how can you make them happen again for Health + strengths? ............................................................................................................................................................................. ............................................................................................................................................................................. 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
Reduced my intake of processed and takeaway foods to improve my diet? Choose to have fun and laugh every day to experience feel good brain chemicals? Reduced electronic leisure and increased outdoor pursuits to connect with myself and others? Was aware when I overused, misused or underused my strengths? To have a healthy body and healthy mind, exercised for an hour every day? 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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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 third of these weeks in term three, called Kindness Week. To obtain the sheets for the other terms, download them from the website www.learningcurve.com.au
KINDNESS WEEK Kindness Week begins on page 72. There is a Japanese saying which says that one kind word can warm three winters. Share with students that being kind to others, and to themselves, are great ways to live a full and happy life and make a difference in the world. Kind acts don’t have to be big. Sometimes a smile or saying “hello” are kind acts which bring warmth to others. A good idea this week is to make a Kindness Wall in your classroom for your class to write down or draw kind things they did for others or kind things others did for them. Also, at home, make a Kindness Wall in their bedroom or on the fridge in the kitchen for your family to write down and draw kind things they did for others or others did for them this week. This Week’s Kind Gratitude: This week write down or draw times you were kind to others or others were kind to you, that you were grateful for.
“Kindness is a language which the deaf can hear and the blind can see.” Mark Twain
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LEARNING STYLES Adding to your Accomplishment + optimism by learning about your preferred learning style. When you are learning, you are gathering information through all of your senses. Every individual prefers different degrees to which they use each of their senses to learn. 100 There are three main ways you use your senses: your eyes, called visual, your ears, called auditory and your body, called kinaesthetic. You remember:
HOW YOU LEARN
90 80 70 60
» 10% from reading » 25% from hearing » 35% from seeing » 50% from both seeing and hearing » 75% from discussing » 85% from experiencing yourself » 95% from teaching someone else
50 40 30 20 10 0
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Ex D T S pe He eein iscu E ea rie xpl chin ar g ss in & n in cin aini g & g g ng g
VISUAL
AUDITORY
KINAESTHETIC
» 35% of people learn this way. » t hey learn best by seeing, picturing, reading and imagining, watching facial expressions and prefer making posters and diagrams. » they enjoy using computer design programs.
» 25% of people learn this way. » they learn best by discussing, talking, understanding things in their own words, listening for emphasis and voice tone. » they enjoy listening to and engaging in conversations. When studying » record the material on your phone and replay it when travelling. » recite it aloud. » discuss ideas with teachers and friends.
» 40% of people learn this way. » they learn best by doing things themselves, watching body language, remembering activities, meeting people. » they enjoy and prefer direct involvement. When studying » be active in all lessons. » do role plays, practical classes and problems. » be engaged and participate fully. » watch for signals through body.
When studying » r ead notes and create mental pictures. »d raw flowchart summaries. »w atch videos and DVD’s. »p ut up posters in your room.
Acknowledgement: Wade & Costa
THINKING TOOLS Adding to your Accomplishment + optimism by stretching your brain’s abilities. All academic growth comes from stretching your thinking by doing more intelligent things. Using the structure of the Thinking Tools on the website is one of those things. They will create new and strengthen existing brain pathways for your thinking to follow and develop your creative and critical thinking capabilities. In turn, this will enable you to adapt how you are thinking for differing situations and contexts. See website www.learningcurve.com.au NEED TO KNOW
What else do you need to find out about this idea?
This thinking strategy enables you to get a feel for an idea by answering a number of questions.
FIVE E’s OF LEARNING Think of an event, topic or situation individually, in small groups or as a class.
The questions are based on the Point of the Compass under:
•
Identify aspects of it that are of interest.
•
Then begin investigating the aspects using the Five E’s of Learning – Engage, Explore, Explain, Elaborate, Evaluate.
E Excited W Worried N Need to know S Suggestion
WORRIED
•
What do you think could be issues with this idea?
EXCITED This Learning and Thinking Strategy provides a What do think ispathway really positive logical andyou structured to follow.
about this idea? • Combine the Five E’s with a Learning Jigsaw,
in which small groups investigate the different aspects of a topic. Groups then combine to gain an overall picture of the topic. This exercise is a great example of effective, authentic learning.
As a class, in small groups or individually, discuss and reflect on the questions in these four sections. Write your thoughts in the appropriate section. Alternatively, draw a compass on the board in the classroom and ask students to put their ideas on sticky notes and put them on E, W, N or S.
Thinking Tool
CONNECT, EXTEND, CHALLENGE
ENGAGE
EXPLORE
EXPLAIN
ELABORATE
Think hard to find connections with the topic and what the topic means to you.
Use your natural curiosity to decide what you would like to discover more on and explore it.
Explain the steps you followed, the thinking strategies you used and the resources that provided you with the information.
Connect all the class presentations on the topic and discuss real life situations that can be related to it. Ponder further things you wish to learn about the topic.
EVALUATE
•
• How are they connected and related to what you already know?
• What new ideas have you thought of that have stretched your thinking ?
• In what new directions has your thinking been pushed?
• What do you still have to get your mind around?
• What questions do you need to have answered?
• What was the most difficult step for you and why?
After completing a topic or lesson, individually, in small groups or as a whole class, reflect using this tool: •
• How are the ideas and information presented?
Reflect on the process and answer the following questions:
Connect - how does what was presented relate • What wasknow? the most important thing to what you already you learned and why? Extend - how have these new ideas stretched your thinking in new directions?
•
Challenge - what do you still have to learn more about? What questions do you have?
•
Then in groups of five share your thoughts and then report back to the class.
•
llocate one wall of the classroom for connect, A another for extend and another for challenge. Write thoughts notes andpresenting? put them on • Howon didsticky you feel when the appropriate wall.
•
Discuss as a class.
CONNECT
Thinking Tool
POINTS OF THE COMPASS
EXTEND
Thinking Tool
SUGGESTION FOR MOVING FORWARD What do you think should happen with the idea from now on?
CHALLENGE
• What things did you enjoy about learning this way?
Acknowledgement: Visible Thinking
Acknowledgement: Tribes
Acknowledgement: Project Zero
“Difficulties are stepping stones to success.” Albert Einstein
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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?
..................................................................................
..................................................................................
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 two process goals for each of the following areas of your life: EXERCISE and HEALTHY EATING 1......................................................................................................................................................................... 2......................................................................................................................................................................... LEARNING and THINKING 1......................................................................................................................................................................... 2......................................................................................................................................................................... WELLBEING and HAPPINESS 1......................................................................................................................................................................... 2......................................................................................................................................................................... FAMILY and FRIENDS 1......................................................................................................................................................................... 2......................................................................................................................................................................... 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
13
OPTIMISM AND HOPE: What are you looking forward to doing and trying most this week to
grow your wellbeing?
GROWTH MINDSET: Deliberately drinking water instead of energy drinks to improve your sleep patterns. MEANING + PURPOSE SPRINKLING KINDNESS Wellbeing Reality: by understanding that the best way to become the person you want to become is by being kind to others, you will be more aware of opportunities to do so. When you sprinkle kindness around every day, you can have a direct influence on lifting your society’s ratio of two to one positives to negatives much higher. Kindness is the social glue which binds communities together. It costs nothing to be kind, and its effect on both others and yourself is amazing.
RESPECTFUL RELATIONSHIPS With a classmate discuss – Your friend’s older brother bought your group alcohol and they want to drink it before you go to a party. You don’t want to drink and hate the way your group acts after drinking. What could you say and do?
Acknowledgement: Diener, Lyubomirsky & Dutton
Discuss with a classmate – when are opportunities today to sprinkle kindness around? .................................................................................... .................................................................................... .................................................................................... – who are people you admire who spend their lives living by giving of themselves to be kind? .................................................................................... .................................................................................... .................................................................................... Extra Thought – kindness multiplies when shared. When is a time you have seen kindness being paid forward to other people? .................................................................................... .................................................................................... .................................................................................... Last Word – no kind thought, word or action is ever wasted, because they create endless ripples.
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LEARNING GROWTH Explore and discuss – Believe in the power of YET. When struggling, as you will at times, you may not achieve what you want YET, but through grit and effort you eventually will.
DETERMINATION AND CHOICE: 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 MAZE
MY BODY. It is very easy to focus on the things that are wrong with your body. Close your eyes for five minutes, and think about at least ten parts of your body which are working really well. 1.
6.
2.
7.
3.
8.
4.
9.
5.
10.
HOW DID YOU FEEL THIS WEEK? GRATITUDE: What went well that you were grateful for?
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OPTIMISM AND HOPE: What are you looking forward to doing and trying most this week to
grow your wellbeing?
GROWTH MINDSET: Self-calming yourself by colouring in and practising deep breathing exercises. ACCOMPLISHMENT + OPTIMISM HOME BRAIN GROWTH
RESPECTFUL RELATIONSHIPS With a classmate discuss – When are times you have volunteered your time to help out and do kind things for others? What emotions did you experience before, during and afterwards?
Wellbeing Reality: by ensuring that you include repetition, more intelligent learning approaches and self-regulation to revise your learning every night, you will create patterns for your brain to grow. Turn off all distractions which use any of the 110 bits of data available when revising, have soft lighting, comfortable seating, a well ventilated room and water to sip on to assist your brain’s functioning. Your brain needs to see and think through things often to build strong and fast brain pathways. Acknowledgement: Wade & Walsh
Discuss with a classmate – which of the above conditions and behaviors for brain growth do you need to develop? .................................................................................... .................................................................................... .................................................................................... – what could you do to revisit and revise learning at home in the same place and at same time every night? .................................................................................... .................................................................................... .................................................................................... Extra Thought – when learning isn’t revisited within 24 hours, 60% to 80% of it is lost. Why learn it in the first place? .................................................................................... .................................................................................... .................................................................................... Last Word – revising at home using more intelligent approaches underpins brain growth.
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STRENGTHS BOOSTER SONG STRENGTHS I will listen to three of my favourite songs and for each of them, write down three strengths that I can see being referred to in the words.
DETERMINATION AND CHOICE: 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
DANCING LEAVES. On a windy day, enjoy the way the leaves dance across the roads, gardens and parks. What emotions do you feel watching them?
HOW DID YOU FEEL THIS WEEK? GRATITUDE: What went well that you were grateful for?
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VALUES AND VIRTUES WORD SEARCH I
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ACCEPTANCE
DEPENDABILITY
IMAGINATION
PRESENCE
ADAPTABILITY
DETERMINATION
INDEPENDENCE
REALISM
APPRECIATION
DIGNITY
INITIATIVE
RELIABILITY
ASSERTIVENESS
DILIGENCE
INSPIRATION
RESILIENCE
CALMNESS
DISCRETION
INTEGRITY
RESOURCEFULNESS
CHARACTER
EMPATHY
KINDNESS
RESPECT
COMMITMENT
ENTHUSIASM
MOTIVATION
RESPONSIBILITY
CONFIDENCE
FAIRNESS
OPENNESS
SPIRIT
CO-OPERATION
FLEXIBILITY
ORIGINALITY
THOUGHTFULNESS
COURAGE
FORGIVENESS
PASSION
TOLERANCE
COURTESY
GENEROSITY
PATIENCE
TOUGHNESS
CREATIVITY
HONESTY
PEACEFULNESS
TRUST
CURIOSITY
HUMILITY
PERSISTENCE
“Hope is the only thing stronger than fear.” Suzanne Collins
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MIRRORING STRENGTHS Your strengths are very 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 you could then do to use your own. Ask two people you spend plenty of time with what three 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. Choose another couple of people every month. Name
What they did to use each of their strengths
Name
What they did to use each of their strengths
From what you learned about how these two people used their strengths, write down a few things you could do to bring each of your five strengths to life every day. Add to the list as you see others using their strengths. You
Things you could do to use each of your strengths
“Mental fitness comes from consciously using your strengths.� MW
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