MY WELLBEING JOURNEY – YEAR 4 ENJOYING MY BEST SELF
to share my positive feelings and attitudes With your family, friends, classmates and teacher, enjoy doing the lessons and activities on your journey to grow everyone’s wellbeing. When you all work together special things can be achieved. MY NAME.......................................................................................................................................... MY CLASS ........................................................................................................................................ MY TEACHER ................................................................................................................................... Draw your family, friends and yourself enjoying your favourite place in the outdoors. What are their names?
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.
TH WEEK
CHARACTER STRENG
KINDNESS WEEK
word can warm three which says that one kind a full and There is a Japanese saying are great ways to live others and to yourself have winters. Being kind to world. Kind acts don’t positive difference in the to be kind to others. happy life and make a hello are more than enough to be big. A smile or saying and at home for Walls both in your classroom kindness they This week make Kindness acts of to write down or draw are grateful for. your class and your family or themselves, that they received or did for others they did for or draw acts of kindness Gratitudes: write down they received. This Week’s Kindness and ones they are grateful others or themselves,
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. Acknowledgement: Sonja Lyubirmorsky & Tal Ben Shahar
“Your mind is the greatest power you have. Use it well.” Aneta Cruz
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Strengths Bring Values to Life This Lesson: WHY: for you to understand that everyone has their own special mix of strengths which are their personal best ways to do what they do. Values are good qualities which support you, your family and friends to live good lives and to make a positive difference in your school and community. You use your strengths to bring the values to life. HOW: read through the strengths and circle six which you feel are your own top strengths.
STRENGTHS Being interested in learning more
Openmindedness
Love of Learning
Listening to others’ ideas
Enjoying learning new things
Perseverance
Honesty
Zest
Patience
Keeping pushing and not giving up
Always telling the truth
Feeling alive and full of energy
Being prepared to wait
Caring Relationships
Love
Kindness
Tolerance
Compassion Dependability
Valuing close relationships
Giving of yourself to do kind things for others
Accepting others’ differences
Showing others and myself matter
Working Together
Teamwork
Fairness
Leadership
Acceptance
Reliability
Working well with others to achieve something
Doing the right thing
Bringing out the best in others
Listening to advice and acting on it
Getting done what needs to be done
Prudence
Self-control Self-awareness
Learning and Thinking
Creativity
Curiosity
Having new ideas and thoughts
Bravery
up Spirit and Speaking for what you Confidence know is right
In Charge of You Big Feelings
Forgiveness
Humility
Forgiving others’ mistakes
Being quiet about your achievements
Gratitude
Hope
Being thankful Looking at your for people and life and future what you have positively
Seeing where things fit
Others being able to rely on you
Taking sensible Being in charge Knowing what and safe of is happening actions your feelings around and to you
Humour
Meaning
Excellence
Enjoying fun and laughing
Having something bigger than yourself in your life
Doing something very well
Acknowledgement: Seligman & Peterson
“They can because they think they can.” Virgil
4
Big Picture
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VALUES
Strengths in My Backpack This Lesson: WHY: for you to write each of the strengths that you circled in your imaginary life backpack, so that you can carry them around with you to make good choices about what you think, say and do. HOW: enjoy colouring in your backpack.
COLOUR IN!
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Acknowledgement: Seligman & Peterson
“We will find a way or make one.” Hannibal
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What Does Being Resilient Mean? This Lesson: WHY: for you to learn about the skills that you need to be resilient at school and at home. When you hear your family and teachers talking about you being resilient, they mean that you are able to respond well to problems or setbacks by bouncing back from them. HOW: there are seven skills that you have to practise using in how you think and what you say and do to become resilient. Describe or draw what you do or could do for each of these skills.
When is a time that I responded well to and bounced back from a problem or setback? ..................................................................................................................................................... ..................................................................................................................................................... .....................................................................................................................................................
Skill 1. Feeling positive about the future – when have I done this well? ..................................................................................................................................................... ..................................................................................................................................................... .....................................................................................................................................................
Skill 2. Controlling my own feelings – when have I done this well? ..................................................................................................................................................... ..................................................................................................................................................... .....................................................................................................................................................
..................................................................................................................................................... ..................................................................................................................................................... ..................................................................................................................................................... Acknowledgement: Reivich & Shatte
“Sometimes the questions are complicated and the answers are simple.” Dr. Seuss
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Skill 3. No acting or speaking without thinking – when have I done this well?
What Does Being Resilient Mean? When you start to grow these skills in yourself, you will enjoy tackling harder challenges and see mistakes and fixing them as important things to accept and do to enjoy your best self.
Skill 4. Changing how I think for different situations – when have I done this well? ..................................................................................................................................................... ..................................................................................................................................................... .....................................................................................................................................................
Skill 5. Caring about others’ needs and feelings – when have I done this well? ..................................................................................................................................................... ..................................................................................................................................................... .....................................................................................................................................................
Skill 6. Believing in myself as a person who matters – when have I done this well? ..................................................................................................................................................... ..................................................................................................................................................... .....................................................................................................................................................
Skill 7. Wanting to connect and be with other people – when have I done this well? ..................................................................................................................................................... ..................................................................................................................................................... ..................................................................................................................................................... Acknowledgement: Reivich & Shatte
“Failure is the only opportunity to begin again.” Henry Ford
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Class Learning and Sharing Who was in a different class to you last year?
Who rides a bike or scooter to school?
Who loves being outdoors with nature?
Who likes the same music as you?
WHO
WHO
WHO
WHO
Who likes camping?
Who loves reading?
Who likes whales?
Who has green eyes?
WHO
WHO
WHO
WHO
Who answers plenty of questions in class?
Who has a pet fish or lizard?
Who is really funny?
Who has black hair?
WHO
WHO
WHO
WHO
Who lives near you?
Who enjoys Uno or Monopoly?
Who likes laughing a lot?
Whose favourite colour is white?
WHO
WHO
WHO
WHO
Who likes potatoes or sausages?
Who is really kind?
Who plays a musical instrument?
Who asks plenty of questions in class?
WHO
WHO
WHO
WHO
Acknowledgement: 3-4 RRRR, Graduate School of Education, University of Melbourne
“The beautiful thing about learning is that no one can take it away from you.” B B King
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This Lesson: WHY: for you to have fun learning more about your classmates and sharing things about yourself with them. HOW: while doing this Class Learning Search practise smiling, listening and making eye contact.
My Goals: What Am I Aiming For? This Lesson: WHY: for you to understand that when you have goals to aim for at school and for yourself, it is a great feeling to get out of bed every morning to keep working towards making them happen. They don’t have to be big things, just things that help you to enjoy your best self. HOW: look at your goals often to remind yourself to keep trying.
TERM ONE At school I am aiming to:
For me: I am aiming to:
Why will aiming for this be good for me?
Why will aiming for this be good for me?
What will I have to learn and who can help me?
What will I have to learn and who can help me?
END OF TERM ONE How far did I reach this term from 0 to 5? 0 1 2 3 4 5
How far did I reach this term from 0 to 5? 0 1 2 3 4 5
What did I learn about myself?
What did I learn about myself?
“There is no shortcut to any place worth going.” Beverley Sill.
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ENGAGEMENT + MINDFULNESS
What is Happening? WHY: by starting every day looking forward to something and then noticing when it is happening, you will be more aware of other good things around you. HOW: when you wake up, think of something that you want to happen, such as, saying “hello” to a friend, and enjoy when it happens. Be curious to notice different things every day. Acknowledgement: Kabat Zinn & Baer
DO: what is something that you are looking forward to today? ............................................................................................................................................................... ............................................................................................................................................................... What is something different that you noticed today? ............................................................................................................................................................... ............................................................................................................................................................... “Try to notice something different about every day.” MW
How Did You Feel This Week? Healthy Relationships
Mindfulness Time
Your feelings are called emotions, and they change when you are with different people and in different places. What is an emotion that you like feeling, and one that you don’t like and what can cause them?
Animals – if you could be any animal, what would you be and why did you choose this animal?
.........................................................................
......................................................................... .........................................................................
Don’t Like .......................................................
.........................................................................
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Acknowledgement: 3-4 RRRR, Graduate School of Education, University of Melbourne
Acknowledgement: Kabat Zinn & Baer
Fab First Five: What is something that is special to you that you think about often? 16
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Like..................................................................
THURSDAY
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READERS ARE LEADERS
WEEK BEGINNING:
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Parent/Carer Signature: Find your way
The Big Three
Mindfulness Maze. through the maze!
Colour in how well you went this week.
DID EXERCISE
GOT SLEEP
DRANK WATER
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MEANING + PURPOSE
Something Special WHY: by having something to aim for which makes a difference, called a purpose, you will feel good about yourself. HOW: think of things which help other people and yourself to live happier lives, and choose one of them as your purpose to aim for. Different people have different purposes. The main thing is to have one to try hard for. Acknowledgement:Emmons, Frankl & Nakanishi
DO: what is something that you want to do to make a positive difference for others? ............................................................................................................................................................... ............................................................................................................................................................... Why is this purpose special for you? ............................................................................................................................................................... ............................................................................................................................................................... “Think, what is a little thing that you can do to make a difference.” MW
Answers on page 133
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Mindfulness Puzzle. Enjoy the challenge of finding ten differences and the correct shadow.
THURSDAY
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READERS ARE LEADERS
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Did You KnowColouring Mindfulness That? In
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Text
DID EXERCISE
GOT SLEEP
DRANK WATER
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HEALTH + STRENGTHS
Brain Feel Goods WHY: by learning that your brain releases feel-good chemicals, called serotonin and oxytocin, when you feel valued and loved by people around you, you will understand why you feel good. HOW: build healthy and respectful relationships with family, friends, classmates and your teachers to feel loved, valued and cared for. Spend more time with caring and kind people. Acknowledgement: Lodish, Diener & Biswas-Diener
DO: what is something that you do with your family and friends that makes you feel good? ............................................................................................................................................................... ............................................................................................................................................................... When is a time that you felt fantastic when in class? ............................................................................................................................................................... ............................................................................................................................................................... “Do good to feel good and feel good to do good.” MW
Mindfulness Puzzle. Enjoy the challenge of playing the game of noughts and crosses.
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EXAMPLE:
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THURSDAY
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Did You Know That?
The Big Three
Venus is the only planet that spins clockwise.
Colour in how well you went this week.
Draw Venus.
DID EXERCISE
GOT SLEEP
DRANK WATER
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You Are What You Eat This Lesson: WHY: for you to explore a number of fast and takeaway foods to see how healthy they are. When people regularly eat fast takeaway food, they can be making bad choices about their health. Fresh home cooked foods contain what you need to be healthy. HOW: google how much salt (sodium), sugar and fats are in three fast takeaway foods that you know, and in the boxes below describe your answer the questions. The Australian Guide to Healthy Eating can help you to make sensible and healthy food choices.
Fast Take-Away Food
1
Fast Take-Away Food
2
How much of these things?
How much of these things?
a. Salt (sodium) ............................................
a. Salt (sodium) ............................................
b. Sugar ......................................................
b. Sugar ......................................................
c. Fats .........................................................
c. Additives and preservatives......................
d. Kilojoules per serving ...............................
d. Other ingredients .....................................
After discovering these facts, how healthy do you think this meal is?
After discovering these facts, how healthy do you think this meal is?
Fast Take-Away Food
Make up your own healthy meal and snacks from what you have learned.
3
How much of these things?
Healthy Snacks
a. Salt .......................................................... b. Sugar ...................................................... c. Additives and preservatives......................
After discovering these facts, how healthy do you think this meal is?
Healthy Meal
Acknowledgement: ACARA 3-4 HPE
“If you can’t find time to cook and eat healthy foods, you will have to find time for illness.” MW
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d. Other ingredients .....................................
My Goals: What Am I Aiming For? This Lesson: WHY: for you to understand that when you have goals to aim for at school and for yourself, it is a great feeling to get out of bed every morning to keep working towards making them happen. They don’t have to be big things, just things that help you to enjoy your best self. HOW: look at your goals often to remind yourself to keep trying.
TERM TWO At school I am aiming to:
For me: I am aiming to:
Why will aiming for this be good for me?
Why will aiming for this be good for me?
What will I have to learn and who can help me?
What will I have to learn and who can help me?
END OF TERM TWO How far did I reach this term from 0 to 5? 0 1 2 3 4 5
How far did I reach this term from 0 to 5? 0 1 2 3 4 5
What did I learn about myself?
What did I learn about myself?
“If speaking is silver, then listening is gold.” Turkish Proverb
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MEANING + PURPOSE
People and You Matter WHY: by being kind and showing that other people and you matter, you will enjoy healthy relationships. HOW: ask “RUOK”, feel strong to say “sorry” and forgive others when things have gone wrong between you. Use your strengths to do what you know is right for you to do, and do good to feel good and feel good to do good. Acknowledgement: Dutton & Lyubomirsky
DO: Who is someone that you should say “sorry” to and someone who you should forgive? Say “sorry” to ......................................................................................................................................... Forgive ................................................................................................................................................... When has someone said “sorry” to you and someone has forgiven you? Said “sorry” ............................................................................................................................................ Forgiven you ........................................................................................................................................... “Show that you care for the feelings of other people.” MW
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FIND THESE WORDS between enjoy feel forgive good healthy kind matter people right ruok say sorry strong wrong
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Mindfulness Puzzle. Enjoy the challenge of finding the words in the Word Search
THURSDAY
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The Big Three
Did You Know That?
Colour in how well you went this week.
It takes about 50 licks to finish just one scoop of ice cream. Draw an ice cream.
DID EXERCISE
GOT SLEEP
DRANK WATER
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HEALTH + STRENGTHS
Full of Energy WHY: by understanding that you do everything better when you are full of energy and enthusiasm, you will feel really positive when learning in class. HOW: when learning, playing, practising and having fun exploring your interests and hobbies, give them your full focus with plenty of enthusiasm. The opposite is also true. You don’t learn well when you feel flat. Acknowledgement: McQuaid & Kern
DO: when is a time that you felt pumped up with energy and enthusiasm in class? ............................................................................................................................................................... ............................................................................................................................................................... What is a healthy activity that you do when you feel full of energy? ............................................................................................................................................................... ............................................................................................................................................................... “Enjoy what you do with energy and enthusiasm.” MW
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FIND THESE WORDS better energy enjoy explore flat focus full fun have hobby interest learn plenty pumped up
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Mindfulness Puzzle. Enjoy the challenge of finding the words in the Word Search.
THURSDAY
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READERS ARE LEADERS
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Did You Know That?
The Big Three
A grizzly bear can run as fast as a horse.
Colour in how well you went this week.
Draw a grizzly bear.
DID EXERCISE
GOT SLEEP
DRANK WATER
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ACCOMPLISHMENT + OPTIMISM
Asking For Help WHY: by understanding that there is always someone there to ask for help for any problems that you have, you will feel safe. HOW: in class, your teacher will help with problems, and your family and Circle of Safety will be there for you to ask about anything. Write down what you would say to ask for help and practise saying it. Acknowledgement: Ericsson, Griffiths & Christensen
DO: what is problem that you have and who would be the best person to ask to help you? ............................................................................................................................................................... ............................................................................................................................................................... What feelings do you have after you have asked for help? ............................................................................................................................................................... ............................................................................................................................................................... “Be strong to ask for help to feel good.” MW
Fab First Five: When is a time that you kept trying and didn’t give up?
Smarter Ways to Think
wellbeing@school
Funny Thoughts – When you are doing or looking at something, think, am I looking for the bright side to this to laugh and have fun? When is a time that you were proud of how you had fun while learning something?
There are many places where you need to learn how to keep yourself safe, such as near roads, water, around people and at home. For one place share how you keep yourself safe.
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Acknowledgement: Art Costa & Bena Kellick
Acknowledgement: ACARA 3-4 HPE
How Did You Feel This Week? 106
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THURSDAY
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READERS ARE LEADERS
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The Big Three
Did You Know That?
Colour in how well you went this week.
You can’t smell anything while asleep. Draw yourself sleeping.
DID EXERCISE
GOT SLEEP
DRANK WATER
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My Feelings and Emotions This Lesson: WHY: : for you to understand that it is normal for you to feel many different feelings and emotions, ranging from excited, to happy, to disappointed, to sad. The following are ones that you feel every day. HOW: circle at least five that you enjoy feeling.
Acknowledgement: 3-4 RRRR, Graduate School of Education, University of Melbourne
“Attitude is a choice. Happiness is a choice. Optimism is a choice. Kindness is a choice. Giving is a choice. Respect is a choice. Whatever choice you make makes you. Choose wisely.” Roy T Bennett
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When is a time that you enjoyed your favourite feeling? Describe or draw yourself.
Respectful Relationships Builders This Lesson: WHY: for you to explore the different things which help you to enjoy healthy and respectful relationships with other people. HOW: the following six elements work together to help you to get on well with other people. You can write, draw or stick in pictures or do something else to share your thoughts.
My Coping Ways:
My Problem Solving:
One thing that I can do to help me to overcome hard challenges is...
One problem that I could need to solve to enjoy respectful relationships is...
My Worries Control:
My Help Seeking:
One thing that I can do to calm myself when I am upset is...
One person who I can ask when I need help in having respectful relationships is...
Acknowledgement: 3-4 RRRR, Graduate School of Education, University of Melbourne
“To handle yourself, use your head; to handle others, use your heart.” Eleanor Roosevelt
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Class Safety Brainstorm
At Home:
In Class:
Possible dangers and ways to keep safe.
Possible dangers and ways to keep safe.
In the Playground:
In Your Community:
Possible dangers and ways to keep safe.
Possible dangers and ways to keep safe.
Acknowledgement: ACARA 3-4 HPE
”Safety first always.” MW
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This Lesson: WHY: for you to become aware of possible dangers in different places and what you can do to keep yourself safe. HOW: in small groups share what you think are possible dangers for you to hurt yourself or be hurt at home, in class, when playing in the playground and in your community.
Class Kindness Brainstorm This Lesson: WHY: for you to share with your classmates little kinds acts that you all can do to spread ripples of kindness every day. HOW: in small groups share what you think are kind things that you can do for others at home, in class, when playing in the playground and in your community.
At Home:
In Class:
Kind things to do for others.
Kind things to do for others.
In the Playground:
In Your Community:
Kind things to do for others.
Kind things to do for others.
Acknowledgement: 3-4 RRRR, Graduate School of Education, University of Melbourne
“Be a little kinder than you have to.” E. Lockhart
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Kindness Week This Lesson: WHY: for you, your class and your family to use the strength Kindness to create fun activities to build relationships. (put this sheet on the fridge at home). HOW: during the week, when you are kind or notice someone else being kind, write it on the Kindness sheet.
CHARACTER STRENGTH WEEK
KINDNESS WEEK that one kind word can warm three There is a Japanese saying which says lf are great ways to live a full and yourse to and others to kind winters. Being nce in the world. Kind acts don’t have differe e positiv a make and life happy . more than enough to be kind to others to be big. A smile or saying hello are classroom and at home for your in both Walls ss Kindne make This week or draw acts of kindness they your class and your family to write down that they are grateful for. received or did for others or themselves,
Acknowledgement: 3-4 RRRR, Graduate School of Education, University of Melbourne
“What matters is not knowing, but loving to learn to know.” MW
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for down or draw acts of kindness they did This Week’s Kindness Gratitudes: write are grateful they received. they ones and elves, thems or others
Multiplication Times Tables This Lesson: WHY: for you to practise your multiplication tables regularly so that they become habits that you can repeat naturally. HOW: have fun with your friends and classmates testing each other on the tables.
TWOS
ONES 1x1 2x1 3x1 4x1 5x1 6x1 7x1 8x1 9x1 10 x 1 11 x 1 12 x 1
= = = = = = = = = = = =
1 2 3 4 5 6 7 8 9 10 11 12
FIVES 1x5 2x5 3x5 4x5 5x5 6x5 7x5 8x5 9x5 10 x 5 11 x 5 12 x 5
= = = = = = = = = = = =
= = = = = = = = = = = =
= = = = = = = = = = = =
2 4 6 8 10 12 14 16 18 20 22 24
SIXES 5 10 15 20 25 30 35 40 45 50 55 60
1x6 2x6 3x6 4x6 5x6 6x6 7x6 8x6 9x6 10 x 6 11 x 6 12 x 6
= = = = = = = = = = = =
9 18 27 36 45 54 63 72 81 90 99 108
1 x 10 2 x 10 3 x 10 4 x 10 5 x 10 6 x 10 7 x 10 8 x 10 9 x 10 10 x 10 11 x 10 12 x 10
= = = = = = = = = = = =
1x3 2x3 3x3 4x3 5x3 6x3 7x3 8x3 9x3 10 x 3 11 x 3 12 x 3
= = = = = = = = = = = =
FOURS 3 6 9 12 15 18 21 24 27 30 33 36
SEVENS 6 12 18 24 30 36 42 48 54 60 66 72
TENS
NINES 1x9 2x9 3x9 4x9 5x9 6x9 7x9 8x9 9x9 10 x 9 11 x 9 12 x 9
1x2 2x2 3x2 4x2 5x2 6x2 7x2 8x2 9x2 10 x 2 11 x 2 12 x 2
THREES
1x7 2x7 3x7 4x7 5x7 6x7 7x7 8x7 9x7 10 x 7 11 x 7 12 x 7
= = = = = = = = = = = =
1 x 11 2 x 11 3 x 11 4 x 11 5 x 11 6 x 11 7 x 11 8 x 11 9 x 11 10 x 11 11 x 11 12 x 11
= = = = = = = = = = = =
= = = = = = = = = = = =
4 8 12 16 20 24 28 32 36 40 44 48
EIGHTS 7 14 21 28 35 42 49 56 63 70 77 84
ELEVENS 10 20 30 40 50 60 70 80 90 100 110 120
1x4 2x4 3x4 4x4 5x4 6x4 7x4 8x4 9x4 10 x 4 11 x 4 12 x 4
11 22 33 44 55 66 77 88 99 110 121 132
1x8 2x8 3x8 4x8 5x8 6x8 7x8 8x8 9x8 10 x 8 11 x 8 12 x 8
= = = = = = = = = = = =
8 16 24 32 40 48 56 64 72 80 88 96
TWELVES 1 x 12 2 x 12 3 x 12 4 x 12 5 x 12 6 x 12 7 x 12 8 x 12 9 x 12 10 x 12 11 x 12 12 x 12
= = = = = = = = = = = =
12 24 36 48 60 72 84 96 108 120 132 144
Acknowledgement: ACARA 3-4 Maths
“Nothing is impossible. The word itself says, I’m possible.” Audrey Hepburn
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