My Wellbeing Journey – Year 5 by learning_curve

MY WELLBEING JOURNEY – YEAR 5 CREATING MY BEST SELF as a young person

Using your strengths to do kind things to make others’ lives better will grow your own wellbeing to create your best self. A smile, eye contact and saying “hello” and “thank you” with your heart is a great way to start.

MY NAME.......................................................................................................................................... MY CLASS ........................................................................................................................................ MY TEACHER ................................................................................................................................... A healthy state of wellbeing is feeling positive and hopeful about today and for your future, because you know that you are working towards creating your best self. What do I want this year to be for me, and what goals do I have for myself?

....................................................................................................................................................... ....................................................................................................................................................... ....................................................................................................................................................... ....................................................................................................................................................... What could be challenges for me in making these things come true? Who could help me?

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

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

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

“Never stop dreaming, never stop believing, never give up, never stop trying, and never stop learning.” Roy T Bennett

Wellbeing Lessons and Activities – Year 5 The six elements of PERMAH+ describe what makes up your wellbeing. By exploring the lessons and activities which follow, you will enjoy the journey of creating your best self. Creating My Best Self ..................................................1

Golden and Platinum .................................................88

Wellbeing Lessons and Activities Index ........................2

Connect to Belong ..................................................102

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

Learning Together ....................................................116

PERMAH+ Your Pathway to a Healthy State of

MEANING + PURPOSE

Resilience Qualities ...................................................6-7 Character Strengths ....................................................8 Strengths Backpack ....................................................9 A Class Share ............................................................10 Trusted Champions ...................................................11 Mindfulness Colouring ...............................................12 Term One Learning Goals ..........................................13 Mindfulness Colouring ...............................................40

Giving to be Kind .......................................................20 Joy of People ............................................................34 The Right Thing To Do ...............................................48 Kind and Caring.........................................................62 Forgiving or Saying “Sorry” ........................................76 Smiling ......................................................................90 Celebrating Differences ............................................104 Fair Problem Solving ................................................118

Term Two Learning Goals ..........................................41

ACCOMPLISMENT + OPTIMISM

Mindfulness Colouring ...............................................68

Goals to Grow ...........................................................22

Term Three Learning Goals ........................................69

Time and Wellbeing ...................................................36

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

Whole Brain Learning ................................................50

Term Four Learning Goals..........................................97

Stretching and Practising ...........................................64

POSTIVE EMOTIONS + GRATITUDE

Project Steps .............................................................78

Sharing Friendly Messages ........................................14

Creating Brain Patterns..............................................92

Believe in Yourself ......................................................28

Connect, Extend, Challenge ....................................106

Positive Eyes .............................................................42

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

Positive Self-Talk........................................................56

HEALTH + STRENGTHS

Special Times ............................................................70

Healthy Big Five .........................................................24

Fun and Laughing......................................................84

Habits Which Create Habits .......................................38

Feelings and Thinking ................................................98

Fear Of Missing Out: FOMO.......................................52

Wants and Needs ....................................................112

Power of Sleep ..........................................................66

ENGAGEMENT + MINDFULNESS

Treasures Breathing ...................................................80

Growing Brain Pathways ...........................................16

Kind to Yourself .........................................................94

Resilient Attitudes ......................................................30

Asking for Help ........................................................108

Being Engaged ..........................................................44

Enjoying Nature .......................................................122

Grit Pathways ............................................................58

REAR PAGES

Respectful and Firm...................................................72 Not Getting Started ...................................................86 Ways to Cope..........................................................100 No to Bullying ..........................................................114

Respectful Relationships..........................................124 Self-Talk in Action ....................................................125 Body Language .......................................................126 Describing Yourself ..................................................127

RELATIONSHIPS + EMPATHY

Your Feelings and Emotions.....................................128

Respectful Relationships............................................18

Habits of Mind ..................................................129-131

Listening and Responding .........................................32

Multiplication Tables.................................................132

Grateful for Your Teacher ...........................................46

Puzzle Answers .......................................................133

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

Celebrating Year 5 ...................................................134

Sharing Feedback .....................................................74

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

Acknowledgement: Martin Seligman & Chris Peterson

“To know and still not do is still not to know.” Chinese Proverb

Wellbeing..................................................................4-5

About This Wellbeing Journey This Lesson: WHY: for you to learn about what makes up your wellbeing and how you continually grow it by enjoying doing the lessons and activities in this journey. HOW: developing your wellbeing and resilience is an ongoing journey. each week discuss the lessons as a class, do them and then practise what you learned at school and at home. 1. Getting started: there are six Essential Lessons that you need to do first. They are: pages 4 & 5 – PERMAH+: Your Pathway to a Healthy State of Wellbeing, pages 6 & 7 – Resilience Qualities, page 8 – Character Strengths, page 9 – Strengths Backpack, page 11 – Trusted Champions, page 13 – Term One Learning Goals. 2. Your wellbeing is made up of all of the elements in the wordle shown here, and by feeling positive to enjoy exploring each of them in the lessons and activities, you will grow your wellbeing and resilience. 3. Each week, there is a PERMAH+ lesson, two of ten resilient wellbeing activities that are rotated, a space for you to reflect on your week and the Big Five Health Check In. There are also interactive activities available on the website www.learningcurve.com.au MINDFULNESS ACTIVITY

RESPECTFUL RELATIONSHIPS

the good stuff Describe times in your life when you felt great joy, real pride and total fulfilment in what you did.

WEEK 1

CHARACTER STRENGTH WEEK

With a classmate discuss – what does respectful mean and what are the important things which make up a respectful relationship for you?

GRATITUDE WEEK

PERMAH+ REFLECTION – PRIMARY PERMAH+ Topic: ENJOY FEELING POSITIVE

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”.

PERMAH+ Element: POSITIVE EMOTION + GRATITUDE

Wellbeing @ School

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?

Fabulous First Five Minutes: write down someone who has been kind to you recently.

Exercising outdoors in the fresh air and getting a good dose of vitamin D from sunlight, is a must to enjoy being healthy. What are four types of physical outdoor activities you enjoy doing? 1

Do: what are little things that you really look forward to every day?

What is something that happened this week, no matter how small, that you were grateful for?

What character strength can help you with Enjoy Feeling Positive? (pages 6-7)

2 Resilient Wellbeing Activity

Mindful Colouring In

wellbeing@school – What is an attitude in team members that makes a real difference to how well their team works together, and an attitude that works against a team working well?

Character Strength Thinking about how you can build your wellbeing and resilience using Social-Intelligence.

Wellbeing Tip Strengths Booster Strengths Spotting (website)

Read about a happy and successful person every month.

Gratitude Journal: what made you happy this week? Acknowledgement: ACARA 5-6 HPE

PRIMARY

4. Each weekly PERMAH+ lesson is broken up into: WHY? – the learning intention for what you are about to explore and discover to create your best self. HOW? – ways in which you can practise what you learn to make them resilient wellbeing habits. DO? – questions to answer which enable you to use what you have learned to create your best self. 5. The Big Five are what you need to do and be aware of to stay healthy. Enjoy seeing how you are going every week by filling in the sections for: Exercising, Sleeping Well, Drinking Water, Eating Healthy and Feeling Positive.

The Big Five Health Check In.

Colour in the sections to reflect how well you went.

EXERCISE DAILY BARELY

LITTLE BIT

BARELY

LITTLE BIT

ENOUGH

MOSTLY

SLEEP WELL HEAPS

BARELY

LITTLE BIT

HEAPS

BARELY

LITTLE BIT

DRINK WATER ENOUGH

MOSTLY

ENOUGH

MOSTLY

HEAPS

EAT HEALTHY ENOUGH

MOSTLY

HEAPS

FEEL POSITIVE BARELY

LITTLE BIT

ENOUGH

MOSTLY

HEAPS

Acknowledgement: P – Lyubomirsky, King & Diener, E – Hunter & Csikszentmihalyi, R – Norrish, Robinson & Williams, M – Cotton, Bronk & Damon, A – Hendren & Sheldon, H – Norrish, Robinson & Williams

“The part can never be well unless the whole is well.” Plato

Essential Lesson 1

PERMAH+ Your Pathway to a Healthy State of Wellbeing

This Lesson: WHY: for you to learn and understand that your wellbeing is made up of the elements of PERMAH+. HOW: for each of the elements of PERMAH+, reflect on the questions asked and write down how well you are doing what you need to do to build your best self. POSITIVE EMOTION + GRATITUDE – looking on the bright side of life, having happy feelings often, being grateful for what you have and the people in your life, and using I can and I will self-talk to change negative unhelpful thoughts to positive ones. Do you enjoy happy and positive feelings? Often

Sometimes

Not Much

Do you feel grateful for what you have? Often

Sometimes

Not Much

What can you do to create more happy feelings in yourself?

What people and things are you grateful to have in your life?

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

ENGAGEMENT + MINDFULNESS – being present in the moment and connected to now, pausing to be aware of what is happening around you and to you, and noticing something different about every day. Do you feel tuned in at school? Often

Sometimes

Are you aware of how you are thinking? Not Much

Often

Sometimes

Not Much

What activities do you love doing and exploring which excite you?

What is something different that you have noticed this week?

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

RELATIONSHIPS + EMPATHY – being happy with the person you see in the mirror, caring about and trying to understand others’ needs and feelings, and building respectful relationships with other people.

Often

Sometimes

Not Much

Do you show empathy for other people? Often

Sometimes

What is something that you do to show you care for others’ needs and feelings?

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

Acknowledgement: Seligman & Peterson

“Love yourself first and everything else falls into place.” Lucille Ball

Not Much

What is something which builds healthy and respectful relationships?

Do you feel happy and safe with others?

Essential Lesson 1

PERMAH+ Your Pathway to a Healthy State of Wellbeing

Your wellbeing is a combination of the six equally important PERMAH+ elements, and no element on its own can describe how healthy your wellbeing is. MEANING + PURPOSE – being prepared to give of yourself to help other people to add meaning to what you do, and have a purpose larger than yourself which motivates you to get out of bed every morning. Are you kind to add meaning to your life? Often

Sometimes

Not Much

Do you think about what your purpose is? Often

Sometimes

Not Much

What are little kind things which add up to big things for others?

What is your purpose for putting effort into what you do?

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

ACCOMPLISHMENT + OPTIMISM – being confident that you have what it takes to achieve what you want to achieve, and feeling positive that through practising you can grow your brain’s abilities. Do you look at your goals to motivate you? Often

Sometimes

Not Much

Do you reflect on if your efforts are good enough? Often

Sometimes

Not Much

What is a goal that you are really determined to achieve?

What do you practise to feel hopeful that you are improving?

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

HEALTH + STRENGTHS – being healthy by using your strengths to exercise daily, be positive, sleep well, drink water and eat healthy foods. Do you think about the Big Five to be aware? Often

Sometimes

Not Much

Do you deliberately use your top strengths? Often

Sometimes

Not Much

Which of your Big Five are going well, and which need more effort?

What strengths can you use to do the Big Five well to be healthy?

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

Acknowledgement: Seligman & Peterson

“Ideas come from curiosity.” Walt Disney

Resilience Qualities

Essential Lesson 2

This Lesson: WHY: for you learn about the personal qualities that you need to develop in yourself to become resilient to respond well to challenges and setbacks that you have. HOW: for each of the following seven qualities, share a time that you were proud of how you showed it, and rate how often that you use it by ticking one of these: Usually

Sometimes

Not Yet

Your Confidence

Your Patience

You feel that you have what it takes to respond well to most challenges that you have.

You feel that there is no rush and that you need to think things out about the challenge first.

Usually

Sometimes

Not Yet

Usually

Sometimes

Not Yet

When is a time that you were proud of how you were confident in handling a challenge?

When is a time that you were proud of how you were patient in handling a challenge?

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

Tip: write down your goals each term.

Tip: pause, slow down your breathing and think.

Your Awareness

Your Adaptable Thinking

You feel that you know what is happening with the challenge and how it affects you.

You feel that you can change how you think for a different challenging situation.

Usually

Sometimes

Not Yet

When is a time that you were proud of how you were aware of how the challenge was affecting you?

Usually

Sometimes

Not Yet

When is a time that you were proud of how you changed how you were thinking to handle a challenge?

................................................................................ ................................................................................ ................................................................................ ................................................................................ ................................................................................ ................................................................................ ................................................................................ ................................................................................ ................................................................................ ................................................................................ Tip: look around and count to ten before speaking or acting.

................................................................................ Tip: read through and use Habits of Mind.

Acknowledgement: Rievich & Shatte

“It is our choices that show what we truly are, far more than our abilities.” J K Rowling

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

Essential Lesson 2

Resilience Qualities

Practise using these qualities every day to make them habits to help you to build your wellbeing and best self.

Your Kindness

Your Grit

You feel that you are kind in understanding how others like to be treated for a challenging situation.

You feel that you have the passion and determination to stick at a challenge through hard times.

Usually

Sometimes

Not Yet

Usually

Sometimes

Not Yet

When is a time that you were proud of how you were kind in understanding how others handled a challenge?

When is a time that you were proud of how you were passionately determined to handle a challenge?

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

Tip: listen, don’t interrupt and be kind.

Tip: use your strengths.

Your Trustworthiness

When is a time that you were proud of how you responded well to a challenge using these qualities?

You you feel that you are trusted by others as a good person who they can rely on. Usually

Sometimes

Not Yet

When is a time that you were proud of how you were trusted by others to handle a challenging situation? ................................................................................

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

What is a challenge that you need to face up to now?

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

Tip: Smile and follow through on what you say.

Tip: practise using these qualities every day.

Acknowledgement: Rievich & Shatte

“From little things, big things grow.” Paul Kelly

Essential Lesson 3

Character Strengths

This Lesson: WHY: for you to understand what character strengths are and how you naturally use them every day. HOW: google Tiffany Shlain to watch a great YouTube clip, “Science of Character” to learn about them. Discover your strengths by doing the free Youth Survey at www.viacharacter.org For each strength in the table write where it was on the survey. You will have to ask your parents/teachers to help you register to do the survey. Character Strengths are qualities which are your best ways to make sense of the world and use to do what you need to do. There are 24 of them and you have your own special mix of them which you naturally use in your life. The strengths bring six virtues to life, which are: Wisdom, Courage, Humanity, Justice, Temperance and Transcendence.

24 CHARACTER STRENGTHS

WISDOM

about your thinking and reasoning

COURAGE

about your spirit and confidence

HUMANITY

about your positive relationships

JUSTICE

about you working and sharing with others

Exploring and being interested in learning more

JUDGEMENT

LOVE OF LEARNING

PERSPECTIVE

Thinking and designing in original and novel ways

CREATIVITY

Thinking in open minded and critical ways

Enjoying mastering and learning new things

Making sense of what is happening

VIA.........................

BRAVERY

PERSEVERANCE

HONESTY

ZEST

Doing what your mind says is right for you

Persisting through challenges to finish

Being true to your values

Feeling full of energy and enthusiasm

VIA.........................

LOVE

KINDNESS

SOCIAL-INTELLIGENCE

Being loving and feeling loved by others

Being generous and caring with others

Knowing why others act and think in certain ways

VIA.........................

TEAMWORK

FAIRNESS

LEADERSHIP

Being loyal to and working well with others

Being just and kind with others

Bringing out the best in others

VIA.........................

TEMPERANCE about being in charge of you

APPRECIATION OF

TRANSCENDENCE BEAUTY & EXCELLENCE

about you having purpose and valuing others

CURIOSITY

Feeling wonder and awe about special things VIA.........................

FORGIVENESS

HUMILITY

PRUDENCE

SELF - REGULATION

Giving others a second chance

Letting achievements speak for you

Being careful to not take silly risks

Controlling your impulses and emotions

VIA.........................

GRATITUDE

HOPE

HUMOUR

SENSE OF MEANING

Being thankful for what you have in your life

Feeling you can influence your future

Having fun, laughing and smiling

Having a purpose larger than yourself

VIA.........................

“Just as we don’t realise we are breathing, we often don’t realise we are using our character strengths.” Martin Seligman

VIRTUES

Essential Lesson 4

Strengths Backpack

This Lesson: WHY: for you to carry your strengths around with you everywhere in your backpack, and thinking about how you can use them in your life every day. HOW: fill in your top six strengths in your imaginary backpack, and inside the backpack write one word to describe something you could do for each of them. Then rate how you currently use each strength using NOW 0 1 2 3 4 5, and how you want to be using it in a month’s time using TARGET 0 1 2 3 4 5. Have fun colouring in your backpack.

C O LO U R IN!

1 2

NOW 0 1 2 3 4 5

3 4 5

TARGET 0 1 2 3 4 5

NOW 0 1 2 3 4 5

TARGET 0 1 2 3 4 5

NOW 0 1 2 3 4 5

TARGET 0 1 2 3 4 5

When is a time that you believe you used your strengths well, and how did you feel?

“The most important relationship you have is with yourself.” Aristotle

Essential Lesson 6

Term One Learning 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 healthy friendships, and one for what you want to achieve for yourself. HOW: for each of your goals, think about and write down what you need to learn and who can help you. A team approach involving you, your parent/s and your teachers works best for everyone to share, care and celebrate. See pages 41, 69 & 97 to write down Terms 2, 3 and 4 Learning Goals.

TERM ONE LEARNING GOALS

PROGRESS TOWARDS LEARNING GOALS

GOAL ONE: About improving my learning and

GOAL ONE: What did I learn about this goal that I’m

thinking skills in class.

grateful for?

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

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

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

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

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

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

.................................................................................. Circle where I am now on achieving this goal:

By the end of Term circle where I can reach:

GOAL TWO: About building my healthy friendships. I will ..........................................................................

GOAL TWO: What did I learn about this goal that I’m grateful for? ................................................................................

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

Circle where I am now

By the end of Term circle

on achieving this goal:

where I can reach:

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

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

GOAL THREE: About what I want to achieve for

GOAL THREE: What did I learn about this goal that

myself.

I’m grateful for?

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

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

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

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

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

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

.................................................................................. Circle where I am now on achieving this goal:

By the end of Term circle where I can reach:

SIGN OFF! Me: ...................................................................................................................Date:

My Parent/Guardian:............................................................................................................Date:

My Home Room/Form Teacher: ...........................................................................................Date:

Acknowledgement: Sheldon & Adams Miller

“If you want to lift yourself up, lift up someone else.” Booker T Washington

ENGAGEMENT + MINDFULNESS

GROWING BRAIN PATHWAYS WHY: by practising things that you want to improve, your brain will build new and strengthen existing brain pathways to make it happen. HOW: practise tasks that are a little harder than your normal ones, so that your brain’s abilities are stretched and will grow. This is how habits are created. There is a saying which says, practice makes perfect, but because your brain is forever changing, perhaps it should say, practice makes progress. But also, practising poor behaviours creates bad habits. Acknowledgement: Pascual-Leone & Dweck

DO: what is something that you want to improve and how will you practise it? ................................................................................................................................................................................. ................................................................................................................................................................................. When have you created a habit by practising harder learning tasks to stretch yourself? ................................................................................................................................................................................. ................................................................................................................................................................................. Which Character Strength can help you with Growing Brain Pathways? (pages 8&9) ................................................................................................................................................................................. “Picture your brain forming new connections as you meet the challenge and learn.” Carol Dweck

What was an enjoyable experience you had that you think about often?

Respectful Relationships

The Big Five Health Check In

What does respectful mean and what are the important things which make up a respectful relationship for you?

Colour the sections to reflect how well you went.

EXERCISE DAILY

BARELY

LITTLE BIT

BARELY

LITTLE BIT

BARELY

LITTLE BIT

HEAPS

ENOUGH

MOSTLY

HEAPS

BARELY

LITTLE BIT

ENOUGH

MOSTLY

HEAPS

EAT HEALTHY ENOUGH

MOSTLY

HEAPS

FEEL POSITIVE

................................................................................. Acknowledgement: 5-6 RRRR, Graduate School of Education, University of Melbourne

MOSTLY

DRINK WATER

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

ENOUGH

SLEEP WELL

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

LITTLE BIT

ENOUGH

MOSTLY

HEAPS

Past Positive:

THURSDAY WEDNESDAY

TUESDAY

MONDAY

READERS ARE LEADERS

WEEK BEGINNING:

/ No. pages

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FRIDAY

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SAT/SUN

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Parent/Carer Signature:

How did you feel this week?

Mindfulness Time Going Home: Close your eyes and pretend you are travelling home from school. Write down every turn and every time you must stop and start for the whole way home.

RELATIONSHIPS + EMPATHY

RESPECTFUL RELATIONSHIPS WHY: by understanding that nearly everything you achieve in life will come from working well with others, you will be more determined to build healthy and respectful relationships. HOW: when you feel that others think you matter and they feel the same way about you, the feel-good brain chemical, serotonin, is released into your bloodstream, making you feel great. Enjoy happy times and fun times with friends and family in person so that you all feel connected, protected and respected. Acknowledgement: Diener & Biswas-Diener

DO: when is a time that you showed that you cared for others’ needs and feelings? ................................................................................................................................................................................. ................................................................................................................................................................................. When is a time that you felt valued by others? Feel good? ................................................................................................................................................................................. ................................................................................................................................................................................. Which Resilience Quality can help you with Respectful Relationships? (pages 6&7) ................................................................................................................................................................................. “Those who bring sunshine to the lives of others cannot keep it from themselves.” James M Barrie

The Big Five Health Check In

Mindfulness Maze

Colour the sections to reflect how well you went.

EXERCISE DAILY

BARELY

LITTLE BIT

BARELY

LITTLE BIT

ENOUGH

MOSTLY

HEAPS

MOSTLY

HEAPS

SLEEP WELL ENOUGH

DRINK WATER BARELY

LITTLE BIT

ENOUGH

MOSTLY

HEAPS

BARELY

LITTLE BIT

BARELY

LITTLE BIT

ENOUGH

MOSTLY

HEAPS

FEEL POSITIVE ENOUGH

MOSTLY

Fabulous First 5 Minutes: 18

HEAPS

What is a strength that you look for in people when making friends?

EAT HEALTHY

THURSDAY WEDNESDAY

TUESDAY

MONDAY

READERS ARE LEADERS

WEEK BEGINNING:

No. pages

Book Title

Minutes

No. pages

Book Title

Minutes

No. pages

Book Title

Minutes

No. pages

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Minutes

No. pages

FRIDAY

Book Title

SAT/SUN

Minutes

No. pages

Book Title

Minutes

Parent/Carer Signature:

Gratitude Week

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

Exercising and Breathing BALANCE BREATHING: For a slow count of 5. Standing up straight, put one foot on your opposite leg and balance. Think about balancing while breathing in. Hold for 5. Balance while breathing out. Hold for 5. Swap legs. Repeat 3 times. How did you feel while doing Balance Breathing? ................................................................................. ................................................................................. .................................................................................

(Gratitude for Strengths Week worksheet and Gratitude Wellbeing Award are in Individual Resources of www.learningcurve.com.au)

How many days did you try Balance Breathing this week?

Acknowledgement: Seligman & Peterson

Acknowledgement: Gozen

MEANING + PURPOSE

JOY OF PEOPLE WHY: by showing a resilient attitude to spend less screen time and more people time, you will give yourself many opportunities to enjoy the joy of other people. HOW: have a purpose to enjoy working with others to achieve something together. When you do this, the feel good high is caused by serotonin and is quite long lasting. Whereas, the feel good high you get from screens, caused by the brain chemical dopamine, is very short term. Enjoy the joy of people. Acknowledgement: Fredrickson & Sapolsky

DO: when is a time that you enjoyed the joy of people, which makes you feel great when you think about it? ................................................................................................................................................................................. ................................................................................................................................................................................. What are two little things that you do to make a positive difference for others? 1. ............................................................................................................................................................................. 2. ............................................................................................................................................................................. Which Character Strength can help you with Joy of People? (pages 8&9) .................................................................................................................................................................................

Word Search Positive Vibes: enjoy the challenge

d p

of finding the words in the Word Search

b q

q p

m e

p w y

e w

e m u

a w a

c m p

s w

q p

o m d

e w d

b m r

d d

m e

What are you looking forward to learning and doing most this week?

achieve attitude brain chemical feel good joy lasting long people purpose resilient screens serotonin together 34

“Now does not return.” MW

THURSDAY WEDNESDAY

TUESDAY

MONDAY

READERS ARE LEADERS

WEEK BEGINNING:

No. pages

Book Title

Minutes

No. pages

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Minutes

No. pages

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Minutes

No. pages

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No. pages

FRIDAY

Book Title

SAT/SUN

Minutes

No. pages

Book Title

Minutes

Parent/Carer Signature:

How did you feel this week?

The Big Five Health Check In Colour the sections to reflect how well you went.

EXERCISE DAILY

BARELY

LITTLE BIT

ENOUGH

MOSTLY

HEAPS

MOSTLY

HEAPS

SLEEP WELL BARELY

LITTLE BIT

ENOUGH

DRINK WATER BARELY

LITTLE BIT

BARELY

LITTLE BIT

BARELY

LITTLE BIT

ENOUGH

MOSTLY

HEAPS

EAT HEALTHY ENOUGH

MOSTLY

HEAPS

FEEL POSITIVE ENOUGH

MOSTLY

HEAPS

RELATIONSHIPS + EMPATHY

GRATEFUL FOR YOUR TEACHER WHY: by understanding that your relationship with your teacher is the biggest influence on you being happy and successful at school, you will be grateful for them. HOW: earlier you learned about mirror neurons, which copy the attitudes, expressions and moods of those around them. In class show welcoming and enthusiastic body language to send the message to your teacher and classmates that you really want to learn with them. Students learn well and teachers teach well when they are happy being together. Acknowledgement: Wentzell & Caldwell

DO: what positive body language can you use to build great relationships with your teacher? ................................................................................................................................................................................. ................................................................................................................................................................................. What do you think are your teacher’s needs and feelings when in class? ................................................................................................................................................................................. ................................................................................................................................................................................. Which Resilience Quality can help you with Grateful for Your Teacher? (pages 6&7) ................................................................................................................................................................................. “Teachers open the door, but you must enter yourself.” Chinese Proverb

Enjoy the challenge of copying the picture by colouring the squares in the grid to match.

Mindfulness Puzzle.

THURSDAY WEDNESDAY

TUESDAY

MONDAY

READERS ARE LEADERS

WEEK BEGINNING:

/ No. pages

Book Title

Minutes

No. pages

Book Title

Minutes

No. pages

Book Title

Minutes

No. pages

Book Title

Minutes

No. pages

FRIDAY

Book Title

SAT/SUN

Minutes

No. pages

Book Title

Minutes

Parent/Carer Signature:

The Big Five Health Check In

Mindfulness Maze

Colour the sections to reflect how well you went.

EXERCISE DAILY

BARELY

LITTLE BIT

ENOUGH

MOSTLY

HEAPS

MOSTLY

HEAPS

SLEEP WELL BARELY

LITTLE BIT

ENOUGH

DRINK WATER BARELY

LITTLE BIT

BARELY

LITTLE BIT

BARELY

LITTLE BIT

ENOUGH

MOSTLY

HEAPS

EAT HEALTHY ENOUGH

MOSTLY

HEAPS

FEEL POSITIVE ENOUGH

MOSTLY

HEAPS

MEANING + PURPOSE

SMILING WHY: by understanding that a simple smile is one of the most powerful things that you can do to build relationships, you will be more likely to smile more. HOW: practise smiling in the mirror to not only feel good, but to make smiling more of a habit. The more you smile, the more smiles you will receive in return, filling you with positive emotions to boost your wellbeing. When you see others not happy, smile to lend them one of yours. Acknowledgement: Lyubomirsky, Fredrickson & Branigan

DO: what is a time that someone smiled at you, which brightened up your day? ................................................................................................................................................................................. ................................................................................................................................................................................. Who are friends who smile a lot and are fun to be with? ................................................................................................................................................................................. ................................................................................................................................................................................. Which Character Strength can help you with Smiling? (pages 8&9) ................................................................................................................................................................................. “A smile is the best thing that you can wear.” MW

Mindfulness Puzzle.

Enjoy the challenge of solving the Riddles.

1. What has a head and a tail but no body? 2. What object doesn’t belong in this list – trumpet, flute, violin, harmonica, tuba? 3. I am an odd number, but if you take away just a single letter I become even. Can you guess my number?

5. Paul the Polar Bear had a birthday party, with each guest bringing five fish. A nasty little penguin stole two fish but there were still 198 fish left. How many people came to the party? 6. A mouse wants to get in better shape. She’s going to start by climbing the stairs. Starting on the fourth floor, she climbs up five stories, down seven stories, up six stories, down three stories, and up four stories again. What floor is she on? Answers on page 133

4. Rico the Rabbit eats 1 carrot on Sunday, 2 carrots on Monday, 4 carrots on Tuesday, and so on. How many carrots does he eat every week?

THURSDAY WEDNESDAY

TUESDAY

MONDAY

READERS ARE LEADERS

WEEK BEGINNING:

No. pages

Book Title

Minutes

No. pages

Book Title

Minutes

No. pages

Book Title

Minutes

No. pages

Book Title

Minutes

No. pages

FRIDAY

Book Title

SAT/SUN

Minutes

No. pages

Book Title

Minutes

Parent/Carer Signature:

How did you feel this week?

The Big Five Health Check In Colour the sections to reflect how well you went.

EXERCISE DAILY

BARELY

LITTLE BIT

ENOUGH

MOSTLY

HEAPS

MOSTLY

HEAPS

SLEEP WELL BARELY

LITTLE BIT

ENOUGH

DRINK WATER BARELY

LITTLE BIT

BARELY

LITTLE BIT

BARELY

LITTLE BIT

ENOUGH

MOSTLY

HEAPS

EAT HEALTHY ENOUGH

MOSTLY

HEAPS

FEEL POSITIVE ENOUGH

MOSTLY

HEAPS

Respectful Relationships This Lesson: WHY: is for you to learn about how to build and enjoy respectful relationships. HOW: you are hard-wired to be at your best when enjoying healthy relationships with other people, which means that you feel: Connected – sharing and communicating equally, cooperatively and openly with others. Protected – feeling emotionally and physically safe, and Respected – feeling others value all of you as a person who matters. Practise doing the respectful relationships activities to help you to do this. What do you act like and feel like when you are in a respectful relationship?

What are two respectful relationships that you have with other people where you feel a sense of belonging?

Act like

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

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

Feel like

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What are two warning signs that you and your friends could feel when in an unsafe relationship?

What are two positive coping strategies that you could use if you felt unsafe or was being bullied?

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What are two things that you would notice if someone has power over someone else in a relationship?

Problems need to be sorted out with win-win outcomes for those involved – no winners or losers. What is a friendship problem you had which was worked out fairly for win-win and how did you achieve this?

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Problem

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How it was worked out

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Acknowledgement: 5-6 RRRR, Graduate School of Education, University of Melbourne

“Forget all the reasons why it won’t work and believe the one reason why it will.” Abdelnour

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Self-Talk in Action This Lesson: WHY: for you to bring positive self-talk alive by planning what you would say for the situations which follow. HOW: self-talk is saying positive I can and I will statements over and over to yourself. You can use it to calm yourself down or make yourself more determined. For example: I can learn this new work, and I will understand it by asking more questions in class. Practise creating self-talk for different and rehearsing it. For two situations of your choice, make up self-talk that you could use.

POSSIBLE SITUATIONS

I CAN AND I WILL SELF-TALK

I am not sticking to my Big Five well, eating too much junk food and not exercising enough.

There is something that I really want to have a go at trying but are scared that I might not be able to do it.

My friends keep asking me to join in doing risky things where we could all get hurt.

There is a group of students who I would like to join up with at lunchtimes, but are unsure how to do it.

I am spending way too much time on my phone and social media and want to reduce it.

Acknowledgement: Ryan & Deci

Nothing is impossible. The word itself says, I’m possible.” Audrey Hepburn

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Body Language This Lesson: WHY: for you to understand what body language messages you are sending to others and receiving from them. HOW: most of the communication you have in person with other people is not through words, but through your facial expressions, your voice tones and how you move and hold your body. Have fun role playing the following body language and write down the messages being sent. Because so much communication today is done through texting and social media, many people are forgetting how to send and read body language.

BODY LANGUAGE

MESSAGES BEING SENT

Shrugging your shoulders

Making eye contact and respecting personal space

Smiling and nodding while listening

Yawning when listening to someone

Looking at your phone while listening

WHAT BODY LANGUAGE WOULD YOU SHOW FOR THE FOLLOWING? You were feeling lonely at school

You were invited to a friend’s birthday party

You were looking forward to something special

You were making friends with someone

Acknowledgement: Gable, Fredrickson & Diener

“Most of the shadows in this life are caused by us standing in our own sunshine.” Ralph Waldo Emerson

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You lost your phone or ipad

Describing Yourself This Lesson: WHY: for you to think about and choose words that you would like to describe your best self. HOW: circle five descriptors that you would like people to think of when they meet you. Then practise how you will act for each one.

For one of the descriptors you circled, describe what body language and voice tones you would use to show for each one. ................................................................................................................................................................................................. ................................................................................................................................................................................................. ................................................................................................................................................................................................. Acknowledgement: 5-6 RRRR, Graduate School of Education, University of Melbourne

“Knowing yourself is the beginning of all wisdom.” Aristotle

127

Your Feelings and Emotions

For one of the emotions you circled, describe what body language and voice tones you would use to show for each one, and what could cause you to feel it. ................................................................................................................................................................................................. ................................................................................................................................................................................................. ................................................................................................................................................................................................. Acknowledgement: 5-6 RRRR, Graduate School of Education, University of Melbourne

“I attribute my success to this; I never gave or took an excuse.” Florence Nightingale

128

This Lesson: WHY: for you to learn about the other words to describe the emotions that you are feeling. HOW: circle at least five emotions you feel often. Think about what makes you feel each emotion and the body language that you would use to show it.

Habits of Mind This Lesson: WHY: for you to explore Habits of Mind to learn how to think in different ways for different situations. HOW: Habits of Mind are 16 more intelligent ways to think. For example, if you were learning with a group of classmates, you can think interdependently. Check out www.habitsofmind.org for ideas.

HABITS OF MIND Practise thinking about your thinking for the best Habit of Mind to use for situations that you are in. You may wish to write and save them in the interactive Exploring Habits of Mind thinking tool from the website to build your own thinking collection. Rate yourself on how often you think with each Habit using:

Usually

Sometimes

Not yet

PERSISTING

Overcoming obstacles and sticking to a task until it is completed. When something doesn’t work, trying other ways to solve the problem. When is a time that you have persisted to succeed? ............................................................................................................................................................................. ............................................................................................................................................................................. How often:

Usually

Sometimes

Not yet

MANAGING IMPULSIVITY

Considering and understanding ideas before your make a judgement. Planning ways to solve a problem before you start. When is a time that you have shown control to not be impulsive? ............................................................................................................................................................................. ............................................................................................................................................................................. How often:

Usually

Sometimes

Not yet

LISTENING WITH UNDERSTANDING AND EMPATHY

Understanding and accepting others’ needs and feelings and reading what messages their body language is sending to you. When is a time that you have listened this way? ............................................................................................................................................................................. ............................................................................................................................................................................. How often:

Usually

Sometimes

Not yet

THINKING FLEXIBLY

Changing the way you think for different situations and when you receive new information. Converting negative thoughts to positive thinking. When is a time that you have thought this way? ............................................................................................................................................................................. ............................................................................................................................................................................. How often:

Usually

Sometimes

Not yet

THINKING ABOUT THINKING

Understanding what patterns and processes that you use in how you think. Being aware of how you are thinking. When is a time that you have thought about how you were thinking? ............................................................................................................................................................................. ............................................................................................................................................................................. How often:

Usually

Sometimes

Not yet

You’ll miss the best things if you keep your eyes shut.” Dr Seuss

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