My Wellbeing Journey – Year 11 by learning_curve

MY WELLBEING JOURNEY – YEAR 11 INSPIRING MY BEST SELF

to become the type of person who I want to become The main purpose in senior schooling is to find a sense of purpose. When you find that, you will have the motivation to do what you need to do to inspire your best self to shine through. A healthy state of wellbeing is feeling optimistic and hopeful about today and for your future, because you know that you are working towards inspiring your best self

NAME .................................................................................................................................CLASS.....................................

What is my purpose for being at school this year?

What type of person do I want to become?

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

What type of life do I want to live? ............................................................................................................................. ........................................................................................................................................................................................ ........................................................................................................................................................................................

What is a challenge that will I have to overcome and who can assist me? ................................................................. ........................................................................................................................................................................................ ........................................................................................................................................................................................

What is a determined choice that I will have to make? ............................................................................................... ........................................................................................................................................................................................ ........................................................................................................................................................................................ Acknowledgement: Sonja Lyubomirsky & Tal Ben Shahar

CHARACTER STRENGTHS WEEKS There are six Character Strengths Weeks spread throughout this journey. They provide you and your class with opportunities to practise using your strengths to build a resilient state of wellbeing. They are also fun to do at home with your family. The order of these weeks are: Gratitude, Kindness, Bravery, Honesty, Creativity and Teamwork.

CHARACTER STRENGTH WEEK

GRATITUDE WEEK for, have in your life that you are grateful Think about the little things you already think happen if they weren’t there? And not the things you want; what would you do for you, without you asking; do about the many kind acts others gratitude builds everyone’ wellbeing. say “thank you”? Choosing show both in your classroom and at home This week make Gratitude Walls write down or draw things they for your class and your family to to say “thank you”. are grateful for and what they said for and kind things others did for you or draw little things that you are grateful This Week’s Gratitudes: write down grateful for your efforts this week? thank you to them. Also, who was that you are grateful for and then say

From the website www.learningcurve.com.au download the Strengths Weeks sheets from Individual Resources/Character Strengths Weeks and the Wellbeing Awards Certificates from Individual Resources/Wellbeing Awards.

“Why fit in when you were born to stand out?” Dr. Seuss

INDEX OF RESILIENT WELLBEING LESSONS AND ACTIVITIES – YEAR 11 By choosing to make behind the scenes and private effects to tackle the following lessons and activities, you will provide yourself with opportunities to inspire your best self. Inspiring My Best Self .....................................................1 Index of Resilient Wellbeing Lessons and Activities .........2

Meaning + purpose

About This Wellbeing Journey.........................................3

Sense of Purpose .........................................................20

Self-Determination = Your Self-Motivation .......................4

Effort Before Achievement ............................................34

PERMAH+ Wellbeing Term Reflection ......................... 5-7 Character Strengths ................................................... 8-9 Resilience of Character ........................................... 10-11 Mindfulness Colouring In...............................................12 Term One Self-Determined Goals..................................13 Mindfulness Colouring In...............................................40 Term Two Self-Determined Goals ..................................41 Mindfulness Colouring In...............................................68 Term Three Self-Determined Goals ...............................69

Ethical and Respectful ..................................................48 Ripples of Kindness ......................................................62 Showing Courage .........................................................76 Share a Smile ...............................................................90 Open-Minded Acceptance..........................................104 Win-Win .....................................................................118

Accomplishment + optimism

Mindfulness Colouring In...............................................96

Anchoring Goals ...........................................................22

Term Four Self-Determined Goals .................................97

Time Choices ...............................................................36

Positive Emotion + gratitude

Continuum of Mindsets.................................................64

Cornell Notes Process ..................................................50

Mirroring Intentions .......................................................14

Intelligent Research Process .........................................78

Resilient Self-Belief .......................................................28

Revising and Retrieving ................................................92

Optimistic Perspectives ................................................42

Learning E’s ................................................................106

Mastering Self-Talk .......................................................56

T.E.E.L. Paragraphs ....................................................120

Savouring Positives ......................................................70

Health + strengths

Fun, Laughter and Joy ..................................................84 Emotional Intensity........................................................98 Less Is Enough ...........................................................112

Engagement + mindfulness

Health’s Big Five ...........................................................24 Keystone Habits ...........................................................38 FOMO: Fear Of Missing Out..........................................52 Essential Sleep .............................................................66

Changing Brain .............................................................16 Mindful Ways To Live ....................................................30 Total Engagement .........................................................44 Grit and Passion ...........................................................58 Respectfully Assertive ...................................................72 Delay Delaying ..............................................................86 Coping Off Ramps ......................................................100

Five Treasures Breathing ...............................................80 Kind To Yourself ............................................................94 Help Seeking ..............................................................108 Enjoying Nature ..........................................................122

Rear Pages

Personal Power ..........................................................114

Circle of Champions ...................................................124

Relationships + empathy

Mindset Movers ..........................................................125

Serotonin and Oxytocin ................................................18 Sharing Good News .....................................................32 Learning Mastery ..........................................................46

Respectful Relationships.............................................127 Positive Self-Talk.........................................................128 Body Language ..........................................................129

JOMO: Joy Of Missing Out ...........................................60

Effective Memory Habits .............................................130

Feedback To Grow .......................................................74

Preparing for Exams ...................................................131

Relationships Rules ......................................................88

Goals, Targets, Strategies, Obstacles, Learning Plan ..132

Respectful Relationships.............................................102

Answers to Mindfulness Puzzles .................................133

Study Buddies ............................................................116

Dates I Must Remember .............................................134

Acknowledgement: Martin Seligman & Chris Peterson

“Comfort zones rarely deliver great things.” MW

Core Values ................................................................126

ABOUT THIS WELLBEING JOURNEY This Lesson: WHY: for you to choose to inspire your best self by deliberately practising the lessons and activities in this journal. HOW: begin by doing the Essential Lessons to gain an understanding of the ingredients that make up your state of wellbeing, resilience and Big Five Health Check In. Developing your wellbeing and resilience is a work ethic and ongoing journey. 1. Getting started: there are six Essential Lessons that you need to do first: They are: page 4 – Self-Determination = Your Self-Motivation; pages 5-7 – PERMAH+ Wellbeing Term Reflection; pages 8-9 – Character Strengths; pages 10-11 – Resilience of Character; page 13 – Term One Self-Determined Goals; and page 132 – Goals, Targets, Strategies, Obstacles, Learning Plan. 2. The elements of the PERMAH+ model of wellbeing combine to describe what makes up your wellbeing. Adopting an optimistic mindset while doing the lessons and activities will raise your self-awareness of how you can use what you learn in your thoughts, words and actions. 3. Enjoy doing the weekly PERMAH+ wellbeing lesson and the ten resilient wellbeing activities, two of which are rotated each week. Doing the weekly Big Five Health Check In will help you be more aware of your wellbeing. These lessons and activities are also on the website www.learningcurve.com.au as interactive activities. CHARACTER STRENGTH WEEK

RESOURCEFUL ME: I ADAPT

GRATITUDE WEEK Think about the little things you already have in your life that you are grateful for, not the things you want; what would happen if they weren’t there? And think about the many kind acts others do for you, without you asking; do you say “thank you”? Choosing show gratitude builds everyone’ wellbeing. This week make Gratitude Walls both in your classroom and at home for your class and your family to write down or draw things they are grateful for and what they said to say “thank you”.

COLOURING IN

RESPECTFUL RELATIONSHIPS

To be successful in senior schooling it is important to be confident in setting goals, targets and strategies. What does each of these terms mean to you?

What are two self-expectations you have of yourself when creating and maintaining respectful and healthy relationships?

Goals

Targets

This Week’s Gratitudes: write down or draw little things that you are grateful for and kind things others did for you that you are grateful for and then say thank you to them. Also, who was grateful for your efforts this week?

MINDFUL MAZE

Strategies

Acknowledgement: Sheldon & Adams Miller

SENIOR PLANNER WEEK 5

MIDDLE PLANNER WEEK 30

PRINT OUT TO COLOUR IN

Acknowledgement: 11-12 RRRR, Graduate School of Education, University of Melbourne

SENIOR PLANNER WEEK 2

MIDDLE PLANNER WEEK 18

PRINT OUT TO DO THE MAZE

4. Each weekly PERMAH+ lesson is broken up into: WHY? – the learning intention for the lesson, for you to connect it with what you already know. HOW? – ways in which you can apply what you are learning in your life. DO? – questions to reflect on for you to design new approaches and predict the outcomes of using the learnt material. 5. The Big Five for Health Check In is for you to be aware of and monitor what you need to do to stay healthy, (page 24). At the end of each week summarise how well you went for each one by colouring in how you rated your efforts.

BIG FIVE HEALTH FOCUSES

Colour the sections to reflect how well you went.

Sleep well

Exercise daily BARELY

LITTLE BIT

ENOUGH

MOSTLY

BARELY

HEAPS

LITTLE BIT

Drink water MOSTLY

Eat healthy BARELY

LITTLE BIT

HALF HALF

HEAPS

BARELY

LITTLE BIT

ENOUGH

MOSTLY

HEAPS

Feel positive MOSTLY

HEAPS

BARELY

LITTLE BIT

MOSTLY

HEAPS

6. Four neurotransmitter brain chemicals which create positive feelings in you: For Self – endorphins and dopamine – work to get us where we need to be as individuals – to persevere, find food and shelter, invent things, get things done – sometimes called selfish chemicals. For Others – serotonin and oxytocin – work to inspire us to cooperate with others to develop feelings of trust, caring and loyalty – sometimes called selfless chemicals. Acknowledgement: P – Lyubomirsky, King & Diener, E – Hunter & Csikszentmihalyi, R – Norrish, Robinson & Williams, M – Cotton, Bronk & Damon, A – Hendren & Sheldon, H – Norrish, Robinson & Williams

“There are only two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle.” Albert Einstein

Essential Lesson 1

SELF-DETERMINATION = YOUR SELF-MOTIVATION

This Lesson: WHY: for you to understand that your motivation to inspire your best self comes from being self-determined, which is feeling a sense of competence, connectedness and autonomy. HOW: reflect on whether you are an intrinsically motivated senior student who believes that you have what it takes, who feels connected to others, and who is prepared to make determined choices this year towards your purpose. Your thoughts: ...................................................................................................................................................................... .............................................................................................................................................................................................

SELF-DETERMINED TO BE SELF-MOTIVATED Sense of Competence – you feel confident in your learning and thinking capabilities to competently master each of

your subjects. Usually

Sometimes

Not Yet

When is a time that you felt a strong sense of competence?

Who can you seek help from to develop your sense of competence further?

Sense of Connectedness – you feel that you belong at school and that other people value you for who you are and think that you matter. Usually

Sometimes

Not Yet

When is a time that you felt a strong sense of connectedness?

What is a group that you want to feel that you belong to more, and who you can ask to help you achieve this?

Sense of Autonomy – you feel that you have choices in your life and are confident in yourself to make your own decisions.

Sometimes

Not Yet

What are areas where you want to feel that you have more independence in your choices?

Acknowledgement: Ryan & Deci

“If you have a strong purpose in life, you don’t have to be pushed. Your passion will drive you there.” Roy T. Bennett

Usually

When is a time that you felt a strong sense of autonomy?

Essential Lesson 2

PERMAH+ WELLBEING TERM REFLECTION – as a young adult

This Lesson: WHY: for you to reflect on how you are developing each element of PERMAH+ term by term. HOW: it takes courage to leave your known comfort and safety zone to challenge your vision of your best self. Be self-determined to learn and try new, more difficult and intelligent things, and then deliberately practise to embed them as keystone habits. It won’t come easily, nothing good in life does. Use the following to reflect on the questions below A – usually, B – sometimes, C – not yet. Then set a self-expectation for each question to aim for and a target rating to strive for.. Last Term Term Term Term Target year 1 2 3 4 Rating

P POSITIVE EMOTION + gratitude –

self-generating positive emotions to broaden your attention to be grateful for what you have.

What is something that went well for this element that you were grateful for?

Did your positive emotions outweigh the negatives by about 4 to 1 on most days? Self-expectation

Nightly, did you write down three things that went well you were grateful for? Self-expectation

How can feeling a sense of Connectedness relate to this element of wellbeing?

What is something that you want to do that will fill you with positive emotions?

E ENGAGEMENT + mindfulness –

connecting consciously and purposefully with yourself to notice your thoughts coming and going.

What is something that went well for this element that you were grateful for?

Did you include the components pattern, repetition and control when studying? Self-expectation

Were you willing to challenge yourself by practising more difficult tasks? Self-expectation

How can feeling a sense of Competence relate to this element of wellbeing?

What is something that you want to fully engage with to experience flow?

Acknowledgement: Seligman, Costa, Ericsson, Peterson & Kabat Zinn

“Comfort zones rarely deliver great things.” MW

Essential Lesson 2

PERMAH+ WELLBEING TERM REFLECTION – as a young adult

Believing that you are capable of growth will enable you to see challenges, struggles and setbacks as temporary. Choose to make effort the centre piece of what you stand for. Last Term Term Term Term Target year 1 2 3 4 Rating

R RELATIONSHIPS + empathy –

being kind, respectful and showing empathy for other peoples’ needs and feelings.

What is something that went well for this element that you were grateful for?

Did you show other people mattered to you by being kind and showing empathy? Self-expectation

Were you self-kind by doing little daily positives for yourself? Self-expectation

How can feeling a sense of Connectedness relate to this element of wellbeing?

Who are people that you want to connect with more?

M MEANING + purpose –

having a sense of purpose to add meaning to others’ and your life by giving of yourself

What is something that went well for this element that you were grateful for?

Did you give of yourself to make a positive difference to other peoples’ lives? Self-expectation

Did you have a strong sense of purpose to deliberately practise?

How can feeling a sense of Autonomy relate to this element of wellbeing?

What is something that gives you a strong sense of purpose?

Acknowledgement: Seligman, Costa, Ericsson, Peterson & Kabat Zinn

“Would you like to give me a formula for success. It’s quite simple, really. Double your failure rate.” Thomas Watson

Self-expectation

Essential Lesson 2

PERMAH+ WELLBEING TERM REFLECTION – as a young adult

Believing in yourself as a person who matters, is a wonderful launch pad to creating the type of life you want to live. Avoid comparing yourself with others, because every person on the planet is special in some way; each of us is unique, expect it and respect it. Last Term Term Term Term Target year 1 2 3 4 Rating

A ACCOMPLISHMENT + optimism –

having optimism and hope to overcome challenges to accomplish your goals.

What is something that went well for this element that you were grateful for?

Did you set three goals this term that you were optimistic about accomplishing? Self-expectation

Did you write down what you were most looking forward to each day? Self-expectation

How can feeling a sense of Competence relate to this element of wellbeing?

What is something that you want to do that means a lot to you?

H HEALTH + strengths –

using your strengths to develop habits which ensure that you are physically and mentally healthy.

What is something that went well for this element that you were grateful for?

Daily, did you go outdoors to exercise briskly and get a dose of vitamin D? Self-expectation

Did you use your strengths to do the Big Five Health Check In? Self-expectation

How can feeling a sense of Autonomy relate to this element of wellbeing?

What is something that you want to do to become healthier?

Acknowledgement: Seligman, Costa, Ericsson, Peterson & Kabat Zinn

“With self-discipline most anything is possible.” Theodore Roosevelt

Essential Lesson 5

TERM ONE SELF-DETERMINED GOALS

This Lesson: WHY: for you to set three goals this term, one for improving your learning and thinking skills in class, one for building your respectful relationships, and one for what you want to achieve for yourself. HOW: for each of your goals, think about what you need to learn to overcome obstacles, who can help you and what strengths you will use. To create a logical visual representation of your goals, you may choose to use the Goals, Targets, Strategies, Obstacles, Learning Plan on page 132. TERM ONE SELF-DETERMINED GOALS Goal One: COMPETENCE – improving my learning abilities. I will ................................................................................ ....................................................................................... ....................................................................................... Who can help me to learn what I need to learn? .......................................................................................

PROGRESS TOWARDS SELF-DETERMINED GOALS Goal One: What did I learn about this goal that I am grateful for? ....................................................................................... ....................................................................................... ....................................................................................... ....................................................................................... .......................................................................................

....................................................................................... Circle where I am now on achieving this goal: 1 2 3 4 5

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

By the end of Term circle where I can reach: 1 2 3 4 5

Towards achieving this goal I felt I reached: 1 2 3 4 5

Goal Two: CONNECTEDNESS – connecting with others.

Goal Two: What did I learn about this goal that I am grateful for?

I will ................................................................................ ....................................................................................... ....................................................................................... Who can help me to learn what I need to learn? .......................................................................................

....................................................................................... Circle where I am now on achieving this goal: 1 2 3 4 5

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

By the end of Term circle where I can reach: 1 2 3 4 5

Towards achieving this goal I felt I reached: 1 2 3 4 5

Goal Three: AUTONOMY – something to achieve for myself.

Goal Three: What did I learn about this goal that I am grateful for?

....................................................................................... Circle where I am now on achieving this goal: 1 2 3 4 5

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

By the end of Term circle where I can reach: 1 2 3 4 5

Towards achieving this goal I felt I reached: 1 2 3 4 5

SIGN OFF! ME:

DATE:

MY PARENT/GUARDIAN:

DATE:

MY HOME ROOM/FORM TEACHER:

DATE:

Acknowledgement: Sheldon & Adams Miller

“He who has a why to live for can bear almost any how.” Friedrich Nietzsche

ACCOMPLISHMENT + OPTIMISM

Anchoring Goals WHY: by understanding that your goals are your anchors when the inevitable storms of senior schooling occur, you will be motivated to write down three goals every term. HOW: every day have one thing that you want to achieve, set term goals, apply yourself to learn and deliberately practise new things, delay rewarding yourself till you accomplish them, and make independent decisions about what’s happening in your life. Building your self-determination will assist you to experience personal and academic growth. Goals provide you with the grit to do the boring things needed. Acknowledgement: Sheldon & Adams Miller

DO: when is a time that you accomplished a term goal and how did you feel? ................................................................................................................................................................................. ................................................................................................................................................................................. What is an independent decision that you need to make to move towards achieving your goals? ................................................................................................................................................................................. ................................................................................................................................................................................. Which resilience of character quality can help you with Anchoring Goals? (pages 10&11) ................................................................................................................................................................................. “Goals are dreams with time targets.” MW

RESPECTFUL RELATIONSHIPS

MINDFULNESS MAZE

When you choose to open your heart to express your feelings, you risk being vulnerable and hurt by others. When you choose not to, you lose close connection to others. When is a time that you were proud of how you opened your heart?

Enjoy the challenge of finding your way through the maze.

Fabulous First 5 Minutes: 22

when is a time that you were thrilled to be asked to participate in something?

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

MY THOUGHTS

BIG FIVE HEALTH FOCUS Colour the sections to reflect how well you went.

Exercise daily BARELY

LITTLE BIT

ENOUGH

MOSTLY

HEAPS

MOSTLY

HEAPS

MOSTLY

HEAPS

MOSTLY

HEAPS

Sleep well BARELY

LITTLE BIT

Drink water BARELY

LITTLE BIT

ENOUGH

Eat healthy BARELY

LITTLE BIT

HALF HALF

Feel positive BARELY

WHAT ARE YOU GRATEFUL FOR?

LITTLE BIT

MOSTLY

HEAPS

WORD SEARCH A F D X E B Y N H Z A O G T Z

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F C R Q O X O O V U N T R U H

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H H

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G M C V T P S Y Y S R C

D N C R O I

O N L

P G C E C T A T D

O S M R R T W H Y N N E I

P E G N E L D K O A

G Z E N O J O E T I

D A

L A H C S E T N V

E R

P S N

C E

Z R A B S S V V S A C C E P T I

K L E F R V K V H L G N E O

D E T E R M I

N E V

N A T

O N D M

T A B L E H E O N M

T E R M V O N Y U N P R C

A R M H X Y C T E O Z Q E N T J

Y H L D O E Z S L W E

grit accept connection hurt accomplish decision determination independent anchor express inevitable boring goal inspire challenge

E T

motivated open term three values

HEALTH + STRENGTHS

Keystone Habits WHY: by understanding that there are habits which enable other habits to be created, called Keystone Habits, you will be able to choose specific habits to develop. HOW: start practising the following behaviours to make them Keystone Habits: design a life timetable, put your phone on flight mode while studying, organise your study centre at home, spend time outdoors with nature, chill without electronic distractions, practise smiling and being grateful, use JOMO to avoid social media, and focus on doing the Big Five well. Prioritising these will see you inspire you best self. Acknowledgement: Duhigg & Wade

DO: what is a keystone habit that you feel is important to develop to inspire your best self? ................................................................................................................................................................................. ................................................................................................................................................................................. There are also poor keystone habits that create bad habits. What is one that you have experienced? ................................................................................................................................................................................. ................................................................................................................................................................................. Which character strength can help you with Keystone Habits? (pages 8&9) ................................................................................................................................................................................. “You are a bundle of habits.” William James

Enjoy the challenge of completing the sudoku.

Answer page 133

Future Positive: 38

what is something that you are really looking forward to?

MINDFULNESS PUZZLE.

BIG FIVE HEALTH FOCUS

MY GOAL THIS WEEK

Colour the sections to reflect how well you went.

What do I want to achieve this week?

Exercise daily

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

BARELY

LITTLE BIT

ENOUGH

MOSTLY

HEAPS

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

Sleep well BARELY

LITTLE BIT

............................................................................... MOSTLY

HEAPS

Drink water BARELY

LITTLE BIT

ENOUGH

MY GOAL NEXT WEEK MOSTLY

HEAPS

Eat healthy BARELY

LITTLE BIT

HALF HALF

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

What do I want to achieve next week? ............................................................................... ...............................................................................

MOSTLY

HEAPS

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

Feel positive BARELY

LITTLE BIT

MOSTLY

............................................................................... HEAPS

WHAT HAPPENED THIS WEEK?

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

Jade Lee

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

MEANING + PURPOSE

Ethical and Respectful WHY: by accepting that your mind and heart are in charge of what you choose to do, you will listen to what it says is the ethical and respectful thing for you to do. HOW: before you are about to do something, practise asking yourself, “will what I’m about to do be fair, safe and legal for all involved and create positive outcomes?” This will mean using your strengths to find the courage to say no to your friends with risk taking activities which could result in serious mental and physical outcomes. Acknowledgement: Kabat Zinn & Sinek

DO: when is a time that you listened to what your mind and heart said was right for you to do? ................................................................................................................................................................................. ................................................................................................................................................................................. When is time you said no to your friends because your mind and heart told you it was the right thing to do? Did they respond well? ................................................................................................................................................................................. ................................................................................................................................................................................. Which character strength can help you with Ethical and Respectful? (pages 8&9) ................................................................................................................................................................................. “The right thing to do is nearly always the hard thing to do.” MW

RESILIENCE BUILDER

CHARACTER CHALLENGE

2500 years ago, Buddha said that struggles, disappointment and hardships teach you a lot about ourselves and are necessary to living meaningful and fulfilling lives. When is a time that you have experienced a hardship which helped you to grow yourself?

LOOKING FORWARD: every morning think about what you are looking forward to most for the day ahead, write it down, and enjoy it when it happens. What is something that you look forward to often and why?

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

Acknowledgement: 11-12 Building Social-Emotional Resilience, Graduate School of Education, University of Melbourne

Acknowledgement: Lyubomirsky & Achor

Present Positive: 48

what is something that is happening now that you are really enjoying?

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

BIG FIVE HEALTH FOCUS

MY GOAL THIS WEEK

Colour the sections to reflect how well you went.

What do I want to achieve this week?

Exercise daily

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

BARELY

LITTLE BIT

ENOUGH

MOSTLY

HEAPS

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

Sleep well BARELY

LITTLE BIT

............................................................................... MOSTLY

HEAPS

Drink water BARELY

LITTLE BIT

ENOUGH

MY GOAL NEXT WEEK MOSTLY

HEAPS

Eat healthy BARELY

LITTLE BIT

HALF HALF

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

What do I want to achieve next week? ............................................................................... ...............................................................................

MOSTLY

HEAPS

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

Feel positive BARELY

LITTLE BIT

MOSTLY

............................................................................... HEAPS

WHAT HAPPENED THIS WEEK?

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

MINDFULNESS COLOURING IN

RELATIONSHIPS + EMPATHY

Feedback To Grow WHY: by understanding that the giving and receiving of feedback enhances both your and others’ perspectives on ideas and experiences, you will be more likely to listen to and share with others. HOW: feedback from teachers provides you with the expertise you need to fix mistakes and experience learning success. Listen to and consider others’ thoughts about what you are doing to provide opportunities for personal and academic growth. Giving feedback to others provides them new insights also. Use your strengths to actually listen and process others’ ideas, not just think about your ideas. Acknowledgement: Ericsson & Anderson

DO: when is a time that you learnt new and richer ways to look at things from someone’s feedback? ................................................................................................................................................................................. ................................................................................................................................................................................. What do you find is the most difficult part of sharing feedback, and what is a strength that could help you? ................................................................................................................................................................................. ................................................................................................................................................................................. Which resilience of character quality can help you with Feedback to Grow? (pages 10&11) ................................................................................................................................................................................. “Appreciation is a wonderful thing. It makes what is excellent in others belong to us as well.” Voltaire

HONESTY WEEK

CREATIVE THINKING SKILL

This week enjoy making a positive difference to other peoples’ lives, by creating activities using the strength HONESTY, to grow relationships with your family, friends and school community.

COMPLEXITY: is the ability to develop a logical order from a disorganised or unstructured situation. What is a safe and quick way to evacuate all classrooms at school during classtime?

Honesty Week worksheet and Honesty Wellbeing Award are in Individual Resources on www.learningcurve.com.au

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Acknowledgement: Seligman & Peterson

Fabulous First 5 Minutes: 74

what is something done for you that you often take for granted, and should say “thank you” for?

y t s e hon

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MY THOUGHTS

BIG FIVE HEALTH FOCUS Colour the sections to reflect how well you went.

Exercise daily BARELY

LITTLE BIT

ENOUGH

MOSTLY

HEAPS

MOSTLY

HEAPS

MOSTLY

HEAPS

MOSTLY

HEAPS

Sleep well BARELY

LITTLE BIT

Drink water BARELY

LITTLE BIT

ENOUGH

Eat healthy BARELY

LITTLE BIT

HALF HALF

Feel positive BARELY

WHAT ARE YOU GRATEFUL FOR?

LITTLE BIT

MOSTLY

HEAPS

Maya Angelou

HEALTH + STRENGTHS

Kind To Yourself WHY: by understanding that the most important relationship that you have is the one with yourself, you will be more likely to be kind to yourself. HOW: create a self-kind mantra as your phone screen saver every Sunday night to aspire to for the week, such as, “I will inspire my best self by asking more questions.” Practise self-talk to encourage yourself to multiply your problem solving and critical and creative thinking abilities. Be self-determined and self-kind by exploring the weekly Resilient Wellbeing Toolbox and interactive activities on the website. Acknowledgement: Neff & McGehee

DO: when is a time that you treated yourself kindly as you would treat a friend who needed support? ................................................................................................................................................................................. ................................................................................................................................................................................. How do you like to be treated? Treat yourself this way. ................................................................................................................................................................................. ................................................................................................................................................................................. Which character strength can help you with Kind to Yourself? (pages 8&9) ................................................................................................................................................................................. “The most important relationship we can all have, is the one we have with ourselves.” Aristotle

MINDFULNESS PUZZLE.

Answer page 133

Future Positive: 94

what is something that you are really looking forward to?

Enjoy the challenge of finding the small cube that fell out of the big one so that all of the clocks are the same.

BIG FIVE HEALTH FOCUS

MY GOAL THIS WEEK

Colour the sections to reflect how well you went.

What do I want to achieve this week?

Exercise daily

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

BARELY

LITTLE BIT

ENOUGH

MOSTLY

HEAPS

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

Sleep well BARELY

LITTLE BIT

............................................................................... MOSTLY

HEAPS

Drink water BARELY

LITTLE BIT

ENOUGH

MY GOAL NEXT WEEK MOSTLY

HEAPS

Eat healthy BARELY

LITTLE BIT

HALF HALF

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

What do I want to achieve next week? ............................................................................... ...............................................................................

MOSTLY

HEAPS

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

Feel positive BARELY

LITTLE BIT

MOSTLY

............................................................................... HEAPS

WHAT HAPPENED THIS WEEK?

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

Dr Mark Hyman

RELATIONSHIPS + EMPATHY

Study Buddies WHY: by understanding that working collaboratively and cooperatively with one or more study buddies, boosts your personal and academic growth, you will be open to taking advantage of this. HOW: before you begin studying together, establish shared expectations about: mutual effort, active listening, valuing each other’s strengths and input, using more intelligent approaches and processes such as Habits of Mind and Thinking Tools, phones off and avoiding being too social. Studying well together will reward both of you with personal and academic growth and great feelings which come from oxytocin and serotonin. Acknowledgement: Frankl, Hassed & Sinek

DO: when is a time that you studied with a study buddy and did it boost your personal and academic growth? ................................................................................................................................................................................. ................................................................................................................................................................................. What could be further shared expectations to work well with a study buddy? ................................................................................................................................................................................. ................................................................................................................................................................................. Which resilience of character quality can help you with Study Buddies? (pages 10&11) ................................................................................................................................................................................. “If you can laugh together, you can work together.” Robert Obern

WELLBEING@SCHOOL

CHARACTER CHALLENGE

Openly expressing your feelings and thoughts takes courage, because you are putting yourself in a position where you may feel vulnerable because of others sometimes not accepting you. When is a time that you felt proud of how you showed the courage to do this?

MATTER VIDEOS: every day make a 15 second video of something that matters to you and show it to your family and friends. What are two things that matter to you that you would enjoying videoing?

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

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

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

Fabulous First 5 Minutes: 116

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

2. ........................................................................... ............................................................................... ............................................................................... Acknowledgement: Lyubomirsky & Achor

what are two strengths to develop in yourself that will assist you to achieve your goals?

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

MY THOUGHTS

BIG FIVE HEALTH FOCUS Colour the sections to reflect how well you went.

Exercise daily BARELY

LITTLE BIT

ENOUGH

MOSTLY

HEAPS

MOSTLY

HEAPS

MOSTLY

HEAPS

MOSTLY

HEAPS

Sleep well BARELY

LITTLE BIT

Drink water BARELY

LITTLE BIT

ENOUGH

Eat healthy BARELY

LITTLE BIT

HALF HALF

Feel positive BARELY

WHAT ARE YOU GRATEFUL FOR?

LITTLE BIT

MOSTLY

HEAPS

lessonsoflyf

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CIRCLE OF CHAMPIONS This Lesson: WHY: for you to ask for trusted adults to support you by being in your Circle of Champions. HOW: everyone has their ups and downs as they go through life; it is perfectly normal. To cope with and overcome challenging times, you need trusted adults to share your concerns with and receive helpful feedback from. Keeping things bottled up will hurt your wellbeing.

CHAMPION ONE

There is no problem which cannot be solved through trust, perseverance and courage. It all starts with you asking.

There is always a pathway to follow to feel great again, even if your Champions of Trust help you to create one.

CHAMPION FOUR

PICTURE OF YOU OR DRAW YOURSELF

CHAMPION TWO

The reality is that nothing can be so bad or shocking that you can’t ask your Circle of Champions. They won’t judge you, just help you.

Are there fears you have about asking? How do you want to feel after you have shown the courage to share your concerns?

Acknowledgement: Rita Pierson, Seligman & Fredrickson

“Empathy is seeing with the eyes of another, listening with the ears of another and feeling with the heart of another.” Alfred Adler

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CHAMPION THREE

MINDSET MOVERS This Lesson: WHY: for you to understand that your mindset determines if you are willing to try to learn new things to grow your abilities. HOW: the reality is that you can choose to make yourself into the type of person who you want to be. Understand that achievement in any field is public, but it relies totally on something that is private that no one sees, that is deliberate effort. The four key mindset movers from having Fixed, I can’t change no matter what I do beliefs, to Growth, I can become the person I want to become realities, are: 1. You have CHOICE; 2. You must PRACTISE; 3. It takes EFFORT; 4. Growth is UNLIMITED.

1. CHOICE –

2. DELIBERATE PRACTICE – accepting that people

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

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

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

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

choosing to choose. You have a free will, and can act on your free will to grow your abilities as a person. What are two choices that you need to make to do this?

who are good at something chose to be good and practised hard to achieve it. What are two things that you need to really practise deliberately?

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

Turn one of these choices into a goal.

Turn one of these things into a goal.

I will .............................................................................

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

3. EFFORT –

4. UNLIMITED GROWTH –

choosing leave your comfort zone to practise more difficult tasks that will require effort to learn new skills to master them. What are two tasks that you need to put more effort into?

choosing to fix stretch mistakes which are signposts to what you need to learn to continue growing your abilities. What are two stretch mistakes that you need to fix?

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

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

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

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

Turn one of these tasks into a goal.

Turn one of these mistakes into a goal.

I will .............................................................................

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

Acknowledgement: Dweck, Ericsson & Anderson

“Your mistakes do not define who you are ... you are your possibilities.” Oprah Winfrey

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CORE VALUES This Lesson: WHY: for you to identify three core values that drive what you stand for and that enable you to decide what is the right thing to do and what is the wrong thing to do. HOW: choose three values from the following list that you believe could be your core values. For each value ask yourself these questions: Q1 – Does this value enable and motivate you to use your strengths to action it? Q2 – Is this value an essential part of challenging your best self? Q3 – Can you live a full life without this value? Q4 – Will others know that you live by this value through your actions? Often your family and close friends will share similar core values.

CORE VALUES QUESTION

CORE VALUE 1

CORE VALUE 2

CORE VALUE 3

_______________________

Does this value enable and motivate you to use your strengths to action it?

Thoughts:

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

Thoughts:

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

Thoughts:

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

Thoughts:

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

Is this value an essential part of challenging your best self?

Can you live a full life without this value?

Will others know that you live by this value through your actions?

Acknowledgement: Shwartz

“I really think a champion is defined not by their wins but by how they can recover when they fail.” Serena Williams

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reliability, acceptance, dependability, enthusiasm, determination, loyalty, patience, participation, truthfulness, commitment, consistency, efficiency, autonomy, empathy, communication, contribution, wisdom, responsibility, transparency, trustworthiness. (see Values for Life on the website for more.)

RESPECTFUL RELATIONSHIPS This Lesson: WHY: for you to value your relationships and to feel confident creating and maintaining respectful relationships. HOW: for your relationships to be respectful and healthy, you and other people need to feel Connected – that is feeling a sense of belonging and communicating openly and equally, Protected – that is feeling emotionally and physically safe, and Respected – that is feeling that you are valued by others because you make a positive difference. Be aware that you may not feel these three things when you are exposed to situations which include risk taking, drinking, drugs, not being prepared to seek help, body image, anxiety, eating disorders, bullying, unsafe, violent and power play relationships. Reflect and self-asses on the following questions in terms of feeling connected, protected and respected

Reflect and Self-assess on When out socialising with friends, what is an attitude that makes you feel safe, and one which makes you feel unsafe?

Your thoughts and experiences .......................................................................................................................... .......................................................................................................................... ..........................................................................................................................

What is a goal that you can choose to build your sense of competence as a senior student?

What are three challenges that you and your friends will need to overcome together as senior students this year?

Self-talk is a powerful coping strategy. Create a positive I can and I will selftalk statement that you can use for one of the above challenges.

What is a positive effect that social media has on your relationships, and also a negative one? What is the greatest?

What are three possible situations that you and your friends would benefit from discussing before you go out socialising to keep yourselves safe?

Acknowledgement: 11-12 RRRR, Graduate School of Education, University of Melbourne

“To value and enjoy others are the greatest natural highs we can have.” MW

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EFFECTIVE MEMORY HABITS This Lesson: WHY: for you to understand how your memory remembers what you learn, and how it develops through repetition, pattern, and control by regularly revising. HOW: practise the positive memory habits every day to embed them as Keystone Habits in your study routines and processes.

ABOUT YOUR MEMORY » what you learn is moved from your short-term to long-term memory when you sleep » if learned material is not reviewed within 24 hours, your brain forgets 60% to 80% of it » after a month with no reviews, only 3% to 4% is remembered; why learn it in the first place? » if 50 minutes of learning is reviewed weekly, it takes 5 minutes to reactivate it in the brain » if 50 minutes of learning is not reviewed regularly, then it takes 30 to 40 minutes to relearn it.

100% Remembered

30% 3% First day

Second day

LEARNED MATERIAL REMEMBERED OVER TIME WHEN REGULARLY REVIEWED/REVISED 100% Remembered

LEARNED MATERIAL REMEMBERED OVER TIME WHEN NOT REGULARLY REVIEWED/REVISED

One month

90% 75% 60% 40% 20% First Second day day

One week

One fortnight

One month

One term

Time since learned

Effective memory habits: the following habits will store what you learn in your long-term memory » sip water often to help your brain’s functioning » apply what you have learned to new and challenging situations » rest your brain for 10 minutes every hour of study » revise what you learned in each subject for 5 minutes nightly » the next night, spend 3 or 4 minutes revisiting it » use Thinking Tools to add structure and colour while studying » on weekends, spend 3 minutes on each day’s learning » after a fortnight spend 3 minutes revisiting it to embed it.

What are you or could you be doing to develop these effective memory habits?

........................................................................................................................................................................................ Which Thinking Tools from the website have you used to improve your memory? ........................................................................................................................................................................................ ........................................................................................................................................................................................ Following are some tried and proven higher order Thinking Tools from the website: Points of the Compass; Connect, Extend, Challenge; Learning Jigsaw; Know, What, How, Learnt; Think, Pair, Share; Six Thinking Hats and Creative Ripples. Acknowledgement: Guy Claxton

“It takes as much energy to wish as it does to plan.” Eleanor Roosevelt

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

PREPARING FOR EXAMS This Lesson: WHY: for you to learn an exam preparation process which will optimise your efforts. HOW: by following a tried and proven process to prepare yourself, you will be confident in your ability to do well on your exams. Don’t fall into the trap of not following a process because you think that you have your act together; it won’t work for you.

THE LEAD UP

– every exam is an opportunity to reward your self-determined efforts by performing well. Prioritise what’s important to you, use positive family energy to support you, and spend more time with your teachers out of class. Below are some proven lead-up strategies:

» Social life – reduce your social media time, and arrange for friends to call or visit at an agreed time. » Sleep – sleep for at least 9 hours, and turn off your mobile at 8.30pm. » Exercise – exercise for an hour daily to clear your mind, create positive emotions, and increase your oxygen intake. » Diet – eat healthy fresh foods for brain energy; avoid excessive caffeine, sugar, and fats; and drink 1.5 litres of water daily. » Travel time – listen to study recordings on your phone, and plan what you will focus on when you arrive home. » Timing – design your revision timetable 8 weeks before exams, and avoid late night studying and cramming. What are you or could you be doing to use these effective lead-up strategies? ............................................................................................................................................................................................. ............................................................................................................................................................................................. .............................................................................................................................................................................................

3F’S EXAM PROCESSES – be self-determined to use this gold standard process to achieve your goals. » Focus – pay attention to past exams to identify exam terminology and question types – short answer, multiple choice, essay. In your bedroom, put up key points, formulae, and quotes and recite them aloud every morning and night. Which types of exam questions do you need to practise more? ............................................................................................................................................................................................. .............................................................................................................................................................................................

» Feedback – ask your teachers for feedback on your revision approaches, what subject content will be covered, and whether you are answering the questions that are actually being asked, not what you think is being asked. Which revision approaches do you need to improve? ............................................................................................................................................................................................. .............................................................................................................................................................................................

» Fix It – deliberate practice at exam pace builds your exam methods, sharpens your memory, and helps you to identify what you can and can’t do. Seek help from your teachers to fix the gaps, and study in blocks of time equal to the exam. What areas of your content understanding need to be fixed, and what methods do you need to practise? ............................................................................................................................................................................................. ............................................................................................................................................................................................. Acknowledgement: Ericsson, Anderson, Walsh

“Do not wish to be anything but what you are and try to be that perfectly.” St Francis de Sales

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