Indigenous Workbook

YOUR GOALS TERM ONE This Lesson: WHY: for you to write down three goals that you are determined to achieve.

HOW: write down a goal for building your learning and thinking skills in class, a goal for building your respectful relationships and a goal about what you want to achieve for yourself.

Writing down goals is a tried and proven way to provide you with reasons to apply yourself well at school. Your goals are both your pathways forward and your anchors when things don’t go your way. Aim to set goals that will stretch your best self.

MY GOALS - MY PATHWAYS AND MY ANCHORS

GOAL ONE: About building my learning and thinking skills in class I will ........................................................................................................................................................................................... ....................................................................................................................................................................................................

Starting Target: Circle where I think I am now on achieving this goal: 1

2

3

4

5

What could be a challenge and who can help me? ........................................................................................................... .................................................................................................................................................................................................... ....................................................................................................................................................................................................

At end of Term circle where I think I can reach on this goal: 1

2

3

4

5

GOAL TWO: About building my respectful relationships I will ........................................................................................................................................................................................... ....................................................................................................................................................................................................

Starting Target: Circle where I think I am now on achieving this goal: 1

2

3

4

5

What could be a challenge and who can help me? ........................................................................................................... .................................................................................................................................................................................................... ....................................................................................................................................................................................................

At end of Term circle where I think I can reach on this goal: 1

2

3

4

5

GOAL THREE: About what I want to achieve for myself I will ........................................................................................................................................................................................... ....................................................................................................................................................................................................

Starting Target: Circle where I think I am now on achieving this goal: 1

2

3

4

5

What could be a challenge and who can help me? ........................................................................................................... .................................................................................................................................................................................................... ....................................................................................................................................................................................................

At end of Term circle where I think I can reach on this goal: 1

2

3

4

5

Acknowledgement: Sheldon & Adams Miller

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Term 1 – Week 2 ENGAGEMENT + MINDFULNESS

PAUSING AUTOPILOT: ABC WHY: by understanding that the way you think determines the way you feel, and that when on autopilot you don’t take notice of your thoughts, you will slow down to tune into them more.

HOW: use ABC well. When something happens (A), it triggers your beliefs (B), which are your thoughts about what the consequences (C) should be, which causes your feelings. To think in healthy ABC ways, pause autopilot, to give yourself self-awareness time to think positively to then feel optimistic.

Acknowledgement: Kabat Zinn & Baer

DO: when is a time that you paused autopilot to be more aware of your thoughts?

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

Where can you use ABC, to think, feel and act in healthier and more sensible ways?

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

WHAT WENT WELL THIS WEEK? ............................................................................. ............................................................................. .............................................................................

RESILIENT ME: I AM ENOUGH

Looking on the bright side of life: you focus on doing good to feel good, and feeling good to do good. What are two other positive things that you could do to look on the bright side of life?

1. ............................................................................... ..................................................................................

WHO DID I FORGIVE? ............................................................................. .............................................................................

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2. .............................................................................. ..................................................................................

Acknowledgement: Rievich & Shatte

BIG 5

CHECK IN

Feel Positive?

Exercise Daily?

Eat Healthy?

Drink water?

Sleep deeply?

TO DO THIS WEEK: ........................................................................................................................................................................................ ........................................................................................................................................................................................ ........................................................................................................................................................................................ ........................................................................................................................................................................................ ........................................................................................................................................................................................ ........................................................................................................................................................................................ ........................................................................................................................................................................................ ........................................................................................................................................................................................ ........................................................................................................................................................................................

WELLBEING FITNESS CHALLENGE THINKING OF OTHERS

Positive Vibes ~ every day sending a friend or a family member who is struggling a text saying that you are thinking about them and asking how they are feeling.

What is a kind text that you can send?

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

WELLBEING TIP Take several deep breaths when feeling tense or stressed.

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Term 1 – Week 4 MEANING + PURPOSE

SENSE OF PURPOSE WHY: by using your strengths to help make a positive difference to the lives of other people, your school or the planet, you will have a purpose for getting out of bed every morning.

HOW: answer these questions to help you find a sense of purpose: what does the world need? What do you love? What are you good at? Your sense of purpose guides the goals that you set for yourself and drives your efforts to become your best self.

Acknowledgement: Frankl & Nakanishi

DO: What do you feel is your sense of purpose for getting out of bed every day?

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

What little things can you do every day to make a positive difference to others’ lives?

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

WHAT WENT WELL THIS WEEK? .............................................................................

RESPECTFUL RELATIONSHIPS What is something that you think is essential to do for a relationship to be respectful and a choice that you would need to make to do this?

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

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

WHAT WAS FUNNY? ............................................................................. .............................................................................

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

Acknowledgement: 7-8 RRRR, Graduate School of Education, University of Melbourne

BIG 5

CHECK IN

Feel Positive?

Exercise Daily?

Eat Healthy?

Drink water?

Sleep deeply?

ABORIGINAL EDUCATION: Anniversary of National Apology Day

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K’Day

WELLBEING FITNESS CHALLENGE TELL ME MORE

Interested Listening ~ when listening to someone share a story, when they begin to run out of words, ask them to Tell Me More about it at least three times. When is a time that you have done this, and what happened?

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

WELLBEING TIP Think about this – we live by what we give.

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38

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Term 2 – Week 6 HEALTH + STRENGTHS

MIND-BODY LINKS WHY: by understanding that your mental and physical health are closely linked and affect each other, you will be more aware to take care of both of them.

HOW: make doing the Big Five a habit, smile more, look for what is right and on the bright side of life and give of yourself. These will enable you to enjoy a healthy immune system to fight illness, reduce blood pressure and anxiety, feel energised, and have regular and smooth heart rhythms.

Acknowledgement: Rath & Hassed

DO: when is a time that you noticed that your mental and physical health were closely linked?

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

How can following through on the Big Five assist you mentally and physically?

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

WHAT WENT WELL THIS WEEK? ............................................................................. ............................................................................. .............................................................................

WHAT WAS I GRATEFUL FOR? ............................................................................. .............................................................................

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MINDFUL MAZE

BIG 5

CHECK IN

Feel Positive?

Exercise Daily?

Eat Healthy?

Drink water?

Sleep deeply?

ABORIGINAL EDUCATION: Mabo Day

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WELLBEING FITNESS CHALLENGE

LOOKING FORWARD

Positively Focused ~ every morning thinking about what you are looking forward to most for the day ahead, writing it down, and enjoying it when it happens. What is something that you look forward to often and why?

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

WELLBEING TIP Try mountain bike riding; a great workout in the outdoors and plenty of fun.

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Term 2 – Week 11 ACCOMPLISHMENT + OPTIMISM

TAKING NOTES AND REVIEWING WHY: by taking notes and reviewing them, you will create effective learning patterns and processes for your brain.

HOW: rule your page into two columns. Write dot points in your own words of what your teacher says on the right, write or draw any questions you have about these and how they connect to what you already know on the left. For five minutes at night, review your notes to answer your questions.

Acknowledgement: Wade & Pauk

DO: what could be a benefit for you when taking notes and reviewing this way?

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

How can writing down questions you have and connecting them to what you already know help you?

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

WHAT WENT WELL THIS WEEK? .............................................................................

MIND GAMES

Mind Reading: is when you think that you know what other people are thinking about you, which can cause you to have unhelpful negative thoughts.

When is a time that you have thought this way?

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

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

Acknowledgement: De Bono

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BIG 5

CHECK IN

Feel Positive?

Exercise Daily?

Eat Healthy?

Drink water?

Sleep deeply?

TO DO THIS WEEK: ........................................................................................................................................................................................ ........................................................................................................................................................................................ ........................................................................................................................................................................................ ........................................................................................................................................................................................ ........................................................................................................................................................................................ ........................................................................................................................................................................................ ........................................................................................................................................................................................ ........................................................................................................................................................................................ ........................................................................................................................................................................................

CHARACTER STRENGTH

CREATIVITY – Thinking and designing in original and novel ways. Enjoy using Creativity this week to build your wellbeing.

HOW WAS I HONEST? ............................................................................. ............................................................................. .............................................................................

WELLBEING TIP When in the car travelling with family turn off the music and have a conversation.

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TERM TWO GOALS AND SUBJECT REFLECTIONS This Lesson: WHY: for you to reflect on how far you moved towards achieving each of your three goals and progress in each of your subjects. HOW: in the left hand column, reflect on what you learned for each of your goals that you are grateful for and how far you reached towards achieving each of them. In the right hand column, reflect on how well you went in each of your main subjects.

REFLECTIONS ON MY TERM TWO LEARNING GOALS

REFLECTIONS ON MY SUBJECTS

GOAL ONE: What positive things did I learn for this

Subject:.................................................................

‘learning and thinking skills’ goal?

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

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

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

Subject:.................................................................

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

Mark where you felt you reached towards achieving this goal: 1 2 3 4 5

GOAL TWO: What positive things did I learn for this ‘building my respectful relationships’ goal?

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

My effort and outcome rating: 1 2 3 4 5 Something to improve? ................................................................................

Subject:.................................................................

My effort and outcome rating: 1 2 3 4 5 Something to improve?

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

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

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

Subject:.................................................................

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

Mark where you felt you reached towards achieving this goal: 1 2 3 4 5

GOAL THREE:

What positive things did I learn for this ‘what I want to achieve’ goal? .......................................................................................................

My effort and outcome rating: 1 2 3 4 5 Something to improve? ................................................................................

Subject:.................................................................

My effort and outcome rating: 1 2 3 4 5 Something to improve?

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

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

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

Subject:.................................................................

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

Mark where you felt you reached towards achieving this goal: 1 2 3 4 5

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My effort and outcome rating: 1 2 3 4 5 Something to improve?

My effort and outcome rating: 1 2 3 4 5 Something to improve? ................................................................................

YOUR GOALS TERM THREE This Lesson: WHY: for you to write down three goals that you are determined to achieve.

HOW: write down a goal for building your learning and thinking skills in class, a goal for building your respectful relationships and a goal about what I want to achieve for myself.

Writing down goals is a tried and proven way to provide you with reasons to apply yourself well at school. Your goals are both your pathways forward and your anchors when things don’t go your way. Aim to set goals that will stretch your best self.

MY GOALS - MY PATHWAYS AND MY ANCHORS

GOAL ONE: About building my learning and thinking skills in class I will ........................................................................................................................................................................................... ....................................................................................................................................................................................................

Starting Target: Circle where I think I am now on achieving this goal: 1

2

3

4

5

What could be a challenge and who can help me? ........................................................................................................... .................................................................................................................................................................................................... ....................................................................................................................................................................................................

At end of Term circle where I think I can reach on this goal: 1

2

3

4

5

GOAL TWO: About building my respectful relationships I will ........................................................................................................................................................................................... ....................................................................................................................................................................................................

Starting Target: Circle where I think I am now on achieving this goal: 1

2

3

4

5

What could be a challenge and who can help me? ........................................................................................................... .................................................................................................................................................................................................... ....................................................................................................................................................................................................

At end of Term circle where I think I can reach on this goal: 1

2

3

4

5

GOAL THREE: About what I want to achieve for myself I will ........................................................................................................................................................................................... ....................................................................................................................................................................................................

Starting Target: Circle where I think I am now on achieving this goal: 1

2

3

4

5

What could be a challenge and who can help me? ........................................................................................................... .................................................................................................................................................................................................... ....................................................................................................................................................................................................

At end of Term circle where I think I can reach on this goal: 1

2

3

4

5

Acknowledgement: Sheldon & Adams Miller

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Term 3 – Week 6 HEALTH + STRENGTHS

KIND TO YOU WHY: by treating yourself with kindness, you will be calmer and have greater problem solving abilities to welcome tackling more difficult tasks.

HOW: the most important relationship that you have is the one with yourself. To grow it use your strengths to practise kind self-talk, use JOMO to have frequent breaks from social media, do each of the Big Five really well, give to add meaning to your life, smile, have fun and laugh and savour your proudest achievements often.

Acknowledgement: Neff & McGehee

DO: what is something that you love doing that you should do more often to be kind to yourself?

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

Who is someone that you enjoy being with who brings out the best in you?

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

WHAT WENT WELL THIS WEEK? ............................................................................. ............................................................................. .............................................................................

WHAT WAS I GRATEFUL FOR? ............................................................................. .............................................................................

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MINDFUL MAZE

BIG 5

CHECK IN

Feel Positive?

Exercise Daily?

Eat Healthy?

Drink water?

Sleep deeply?

ABORIGINAL EDUCATION: Wave Hill Walk Off

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Wear it Purple

WELLBEING FITNESS CHALLENGE

HIDDEN PEOPLE

Invisible Champions ~ making a list of people who selflessly give of themselves to support you to have a good life and then thanking them one by one.

Who are people in your life that you sometimes take for granted and should be grateful for?

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

WELLBEING TIP Try Pilates; great for core strength and very calming.

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Term 4 – Week 2 ENGAGEMENT + MINDFULNESS

TAKE OFF FIVE WHY: by understanding that about 70% of students procrastinate on doing what they need to do, and know that they are, you will be more aware to avoid doing likewise.

HOW: Take Off Five involves you just starting the task for five minutes, and not thinking about how well you are doing it. Then repeat it again and again. Then go back and tidy up the quality of what you did. A draft can be improved, ideas in your head can’t be.

Acknowledgement: Pink & Radel

DO: when is a time that you knew that you were delaying doing something that you needed to do?

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

What thoughts stopped you from starting?

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

WHAT WENT WELL THIS WEEK? ............................................................................. ............................................................................. .............................................................................

RESILIENT ME: I AM ENOUGH

Bedtime Routines: you focus on being selfdisciplined to turn off your phone an hour before bedtime, to ensure that the sleep hormone, melatonin, can do its job for you to sleep well.

What are two other bedtime routines you can do to sleep better?

1. ..............................................................................

WHAT WAS I PROUD OF? ............................................................................. .............................................................................

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

2. ............................................................................. .................................................................................

Acknowledgement: Rievich & Shatte

BIG 5

CHECK IN

Feel Positive?

Exercise Daily?

Eat Healthy?

Drink water?

Sleep deeply?

ABORIGINAL EDUCATION: Uluru Statement and Referendum

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

World Food Day

WELLBEING FITNESS CHALLENGE

BEING CURIOUS

Being Curious ~ every day mindfully focusing your attention and energies on discovering one new thing about yourself, your friends, your family, your school or your community. What are some new things that you learned this week?

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

WELLBEING TIP Slow down and concentrate on the tastes of food; rewarding and relaxing.

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Term 4 – Week 7 POSITIVE EMOTIONS + GRATITUDE

CHOICE AND PATHWAYS WHY: by choosing to have optimism and hope for your future by setting goals and finding ways to achieve them, you will create pathways to become your best self.

HOW: narrow your choices to strive for what you need, not what you want. Be curious to explore possibilities and use your strengths to believe that you have the willpower and waypower to achieve what you set out to do. Reduce your distractions by making the choice to live by less is more.

Acknowledgement: Snyder, Schwartz & Boniwell

DO: what is something that you are optimistic and hopeful about for your future?

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

What is a choice that you will need to make to create a pathway to achieve it?

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

WHAT WENT WELL THIS WEEK? .............................................................................

WELLBEING@SCHOOL What are two expectations in groups, which would help your school, your family and your friendships to cooperate well?

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

1. ..............................................................................

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

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

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

2. ............................................................................. .................................................................................

What is a strength that everyone would need to use? .................................................................................

Acknowledgement: ACARA 7-8 HPE

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BIG 5

CHECK IN

Feel Positive?

Exercise Daily?

Eat Healthy?

Drink water?

Sleep deeply?

ABORIGINAL EDUCATION: Walk a Mile Koori Style

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

Universal Children’s Day and White Ribbon Day

CHARACTER STRENGTH

LOVE – Being loving and feeling loved by others. Enjoy using Love this week to build your wellbeing.

WHAT IS A NEW SKILL I LEARNT? ............................................................................. ............................................................................. .............................................................................

WELLBEING TIP Go through your wardrobe; if you haven’t worn it for a year donate it to charity.

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Term 4 – Week 8 ENGAGEMENT + MINDFULNESS

COPING STRATEGIES WHY: by using coping strategies to calm yourself when feeling upset or anxious, you will be able to keep moving towards becoming your best self.

HOW: coping strategies include brisk exercise, talking to your Trusted Champions, colouring in, practising purposeful breathing, spending time in nature, playing with pets, reading books, turning off your phone, riding, walking or helping cook a special meal for your family. Different coping strategies work for different people, so find those that work for you.

Acknowledgement: Hassed & Sinek

DO: what is a coping strategy that really works well for you in calming yourself?

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

How do you know when you need to immediately start using it?

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

WHAT WENT WELL THIS WEEK? ............................................................................. ............................................................................. .............................................................................

HOW WAS I CREATIVE? ............................................................................. .............................................................................

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RESILIENT ME: I AM ENOUGH

Connecting With Yourself: you pause and focus on tuning into your own thoughts about what’s happening to you and around you now.

What are two things that are happening right now?

1. .............................................................................. .................................................................................

2. ............................................................................. .................................................................................

Acknowledgement: Rievich & Shatte

BIG 5

CHECK IN

Feel Positive?

Exercise Daily?

Eat Healthy?

Drink water?

Sleep deeply?

ABORIGINAL EDUCATION: Aboriginal Women’s Refuges

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

National Water Safety Day

WELLBEING FITNESS CHALLENGE

FORGIVENESS LETTER

Saying Sorry ~ writing a letter to someone who you have upset saying “sorry” and asking what you can do to make it right for them and then giving it to them. Who is someone that you should write a forgiveness letter to and why?

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

WELLBEING TIP Eat food as close to natural state as possible; much better for you.

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Term 4 – Week 12 HEALTH + STRENGTHS

RECHARGING SLEEP WHY: by having a deep and uninterrupted 9 to 10 hour sleep every night, you will enable your mind and body to rest and recharge themselves to function well the next day.

HOW: to fall asleep quickly, use bed time routines such as reading, having a shower or bath, journaling what you are grateful for and looking forward to or colouring in. Turn off your phone an hour before bedtime, because screen light disturbs the sleep hormone melatonin, making sleep difficult.

Acknowledgement: Greenfield & Hassed

DO: what are three bedtime routines that you do or you could use to fall asleep quickly?

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

What could be benefits of leaving your phone in another room after turning it off before bedtime?

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

WHAT WENT WELL THIS WEEK? ............................................................................. ............................................................................. .............................................................................

WHAT WAS I GRATEFUL FOR? ............................................................................. .............................................................................

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MINDFUL MAZE

BIG 5

CHECK IN

Feel Positive?

Exercise Daily?

Eat Healthy?

Drink water?

Sleep deeply?

TO DO THIS WEEK: ........................................................................................................................................................................................ ........................................................................................................................................................................................ ........................................................................................................................................................................................ ........................................................................................................................................................................................ ........................................................................................................................................................................................ ........................................................................................................................................................................................ ........................................................................................................................................................................................ ........................................................................................................................................................................................ ........................................................................................................................................................................................

WELLBEING FITNESS CHALLENGE EVEN BETTER

Positive Stretching ~ when reflecting on good things that have happened, stretching your thinking to describe how they could have been even better.

What is something good that could have been even better?

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

WELLBEING TIP Balance online communication with speaking face-to-face with real people.

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