My Wellbeing Journey – Year 7 by learning_curve

MY WELLBEING JOURNEY – YEAR 7 BECOMING MY BEST SELF as a Young Person and as a Student

To work towards achieving this, requires you to feel that you have choices in what you do, feel that you have the strengths and skills you need, and feel that you belong at school and feel connected to your family and friends. A healthy state of wellbeing is feeling positive and hopeful about today and for your future, because you know that you are working towards becoming your best self.

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

AS A YOUNG PERSON

AS A STUDENT

To become my best self as a young person I will...

To become my best self as a student I will...

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

A challenge that I will need to overcome is

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

A choice that I will need to make to overcome it is

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

Who can help me to do this?

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

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.

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

RESILIENT WELLBEING LESSONS AND ACTIVITIES - YEAR 7 By choosing to do the following lessons and activities for each of the elements of PERMAH+, you will be choosing to work towards becoming your best self. Index of Resilient Wellbeing Lessons and Activities .........2

Meaning + purpose

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

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

Your Wellbeing: PERMAH+ ......................................... 4-5

Grateful for Effort ..........................................................34

Resilient Character Builders ........................................ 6-7

Mind Messages ............................................................48

Exciting Year 7 Expectations ...........................................8

Acts of Kindness ..........................................................62

Habits of Mind .......................................................... 9-11

Forgiving and Apologising .............................................76

Mindfulness Colouring In...............................................12 Term One Learning Goals .............................................13 Mindfulness Colouring In...............................................40 Term Two Learning Goals .............................................41 Mindfulness Colouring In...............................................68 Term Three Learning Goals ...........................................69 Mindfulness Colouring In...............................................96 Term Four Learning Goals.............................................97

Positive Emotion + gratitude Positive Communicating ...............................................14 Self-Belief .....................................................................28 Postive Outlooks ..........................................................42 Positive Self-talk ...........................................................56 Savouring .....................................................................70 Fun and Laughter .........................................................84

Smiling Power ..............................................................90 Valuing Difference .......................................................104 Making Things Right ...................................................118

Accomplishment + optimism Growth Goals ...............................................................22 Time Understandings ...................................................36 Taking Notes ................................................................50 Growth Mindset ............................................................64 Projects’ Process .........................................................78 Revising at Home .........................................................92 Five E’s of Learning.....................................................106 T.E.E.L. Paragraph Process ........................................120

Health + strengths

Emotions and Thinking .................................................98

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

Grateful for Enough ....................................................112

Keystone Habits ...........................................................38

Engagement + mindfulness

Beating FOMO .............................................................52

Neuroplasticity ..............................................................16 Mindfully Resilient .........................................................30 Flow: Fully Engaged......................................................44

Sleep Factor .................................................................66 Kind and Loving Breathing ............................................80 Self-Kindness ...............................................................94 Asking for Help ...........................................................108

Grit ...............................................................................58

Nature Moments.........................................................122

Assertive and Respectful ..............................................72

Rear Pages

Procrastination .............................................................86 Coping Strategies .......................................................100

Character Strengths ...................................................124

Zero for Bullying..........................................................114

Strengths Backpack ...................................................125

Relationships + empathy

Trusted Champions ....................................................126 Help With Problems ....................................................127

Feeling Connected .......................................................18

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

Active Constructive Responding (ACR) .........................32

Respectful Relationships.............................................129

Teacher Factor..............................................................46

Positive Personal Descriptors .....................................130

Embrace JOMO ...........................................................60

Body Language ..........................................................131

Feedback and Empathy................................................74

Positive Self-Talk In Action ..........................................132

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

Answers .....................................................................133

Accepted and Connected...........................................102

Celebrating Year 7 ......................................................134

Teamwork...................................................................116

Dates To Remember ...................................................134

Acknowledgement: Martin Seligman & Chris Peterson

“To get what you want, you must first know what you need.” Russell Murphy

Becoming My Best Self ..................................................1

ABOUT THIS WELLBEING JOURNEY This Lesson: WHY: for you to learn what lessons and activities are in this journey and on the website, and how to use them to work towards you becoming your best self. HOW: developing your wellbeing and resilience is an ongoing journey. Focus on using your strengths to build your resilience and wellbeing by doing the weekly lessons and activities which will take you out of your comfort zone into the growth zone. 1. Getting started: there are six Essential Lessons that you need to do first, to understand how the weekly lessons can best build your wellbeing. They are: pages 4 & 5 – Your Wellbeing: PERMAH+; page 6 & 7 – Resilient Character Builders; pages 9, 10 & 11 – Habits of Mind; page 13 – Term One Learning Goals; and pages 124 & 125 – Character Strengths and Strengths Backpack 2. Feeling positive emotions often broadens your attention and builds your engagement with what you are doing; you are happier, more tuned into now and notice more. 3. Each week there is a PERMAH+ lesson, two of eleven Resilient Wellbeing activities are rotated, an open journaling space, the weekly Healthy Big Five Check In (see below) and positive priming questions. There are also interactive activities available on the website www.learningcurve.com.au

WEEK 12

WELLBEING@SCHOOL

PERMAH+ REFLECTION – MIDDLE

Practising keystone habits to cultivate a resilient state of wellbeing in students

Young people your age have received many lessons on cyber safety and how to stay safe online, yet many ignore this advice because of their FOMO (Fear Of Missing Out)?

PERMAH+ Topic: FEEL-GOOD BRAIN CHEMICALS PERMAH+ Element: HEALTH + STRENGTHS Fabulous First Five Minutes: what is a positive emotion that you love feeling and what makes you feel it?

RESPECTFUL RELATIONSHIPS

SECONDARY RESILIENT WELLBEING TOOLBOX

What do you do to stay safe online?

OPTIMISM & HOPE

PERMAH+ FOCUS

EMPATHY & CONNECTEDNESS

What am I looking forward to most this week?

I want to feel serotonin by being valued and oxytocin by being cared about by others.

What can I do to make other people believe they can depend on me to do what I say I will do?

Listening is often the best form of support when you or others are struggling. Listen and para-phrase back what is said without adding in any of your thoughts. When is a time that you were proud of how you did this and a time someone did this for you?

Do: when is a time that you felt amazingly good when with other people having fun?

For someone

What feelings do you get from social media and how long do they last?

When is a time you felt unsafe online and what did you do? RESILIENT MINDSET

What resilience skill can help you with Feel-Good Brain Chemicals? (pages 8&9)

How does being grateful connect me with myself and others?

Resilient Wellbeing Activity

Character Strength

Colouring In

Brainstorming how you can build your wellbeing and resilience using Bravery?

THINKING FLEXIBLY

“Happiness is the only thing that multiplies when you share it.”

MINDFUL THOUGHTS

For you

What is one of my habits that I am I proud of?

Albert Schweitzer

Wellbeing Fitness Challenge

SELF-CONTROL

SELF-BELIEF

GRATITUDE JOURNAL

Aimless Writing (page 116)

I will not judge myself this week.

What is a task I’ve not finished that I need to complete?

What am I grateful for this week?

Gratitude Journal: what were you grateful for this week?

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

MIDDLE PLANNER WEEK 31

Acknowledgement: ACARA 7-8 HPE

SENIOR PLANNER WEEK 10

4. Each weekly PERMAH+ lesson is broken up into: WHY? – the learning intention for what you are about to explore and discover in the lesson. HOW? – ways in which you can develop the intentions of the lesson. DO? – questions for you to reflect on to motivate you to use what you have learnt. 5. The Healthy Big Five are what you need to do and be aware of to stay healthy. There are opportunities to monitor each of these. At the end of each week summarise how well you went.

WEEKLY HEALTHY BIG FIVE CHECK IN.

Sleep well

Exercise daily BARELY

LITTLE BIT

ENOUGH

MOSTLY

Colour the sections to reflect how well you went.

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

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

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

Essential Lesson 1

YOUR WELLBEING: PERMAH+

This Lesson: WHY: for you to understand how PERMAH+ describes your mental and physical wellbeing. HOW: complete the lesson to learn about how healthy each of your wellbeing elements are and how can you grow them further.

P POSITIVE EMOTION + gratitude –

creating positive emotions in yourself, contesting negative emotions with self-talk and being grateful for the people and what you have in your life.

Do you feel positive emotions every day? Sometimes

Not Much

Often

Share something you can do to create positive feelings in yourself.

E ENGAGEMENT + mindfulness – Sometimes

Not Much

Sometimes

Not Much

Share a time that you noticed your thoughts coming and going.

creating and maintaining respectful relationships, showing that other people matter to you and having empathy for their needs and feelings.

Do you feel connected, protected and respected? Often

Do you connect with yourself to notice different things? Often

Share a time that you were so engaged that you lost track of time.

R RELATIONSHIPS + empathy –

Not Much

connecting with yourself to be curious to learn more, noticing something different about every day and involving yourself fully in what you love doing.

Do you pay attention to what you need to pay attention to? Often

Sometimes

Share who and what you are grateful for.

Not Much

Share things that create respectful relationships.

Do you show empathy for others’ needs and feelings? Often

Sometimes

Not Much

Share how you show that other people matter to you.

Acknowledgement: Seligman & Peterson

“You’ve always had the power my dear, you just had to learn it for yourself.” Glinda, Wizard of Oz

Often

Do you think about what you are grateful for every day?

Essential Lesson 1

YOUR WELLBEING: PERMAH+

Your wellbeing is a combination of the six equally important PERMAH+ elements, and no single element on its own indicates how healthy your state of wellbeing is. They work together as a family.

M MEANING + purpose –

finding meaning in something which is your reason for getting out of bed, and starting every day with a sense of purpose to make a positive difference to the lives of others.

Do you give of yourself to add meaning to your own life? Often

Sometimes

Not Much

Often

Share something which means a lot to you.

A ACCOMPLISHMENT + optimism – Sometimes

Not Much

Sometimes

Do you put in private efforts to work towards your goals? Often

Sometimes

Not Much

Share how you deliberately practise to achieve your goals.

looking after your Big Five to be healthy, and using your strengths to be optimistic and hopeful that you are working towards becoming you’re your best self.

Do you do the Big Five to be aware of your health? Often

Not Much

having optimism and hope for your future, writing down goals as your pathways to becoming your best self and deliberately practising to accomplish them.

Share a goal you have written down that you are determined to achieve.

H HEALTH + strengths –

Sometimes

Share your purpose which drives your efforts.

Do you look at your goals to motivate you to practise? Often

Do you think about what your sense of purpose is?

Not Much

Share which of the Big Five are going well, and which not so well.

Do you deliberately use your top strengths? Often

Sometimes

Not Much

Share how you can use your strengths to be healthier.

Acknowledgement: Seligman & Peterson

“To live is the rarest thing in the world. Most people exist, that is all.” Oscar Wilde

EXCITING YEAR 7 EXPECTATIONS This Lesson: WHY: for you to be excited starting Year 7 and to ensure that you enjoy yourself by meeting a number of expectations. HOW: use your strengths to be determined to follow these simple and practical strategies that work. As Michael Jordan once said, “You must expect things of yourself before you can do them.” EXPECTATION Rate yourself using Usually

Sometimes

Not Yet

When is a time that you were proud of how you did this?

Practice - building your brain pathways by deliberately practising what you learn. Usually

Sometimes

Not Yet

Self-Belief -

valuing yourself and believing that you have what it takes. Usually

Sometimes

Not Yet

Effort -

realising that putting in private efforts comes before public achievement. Usually

Sometimes

Not Yet

Fun - enjoying the journey by making new friends and having fun with them. Usually

Sometimes

Not Yet

Feedback - asking for feedback from your

teachers on what you need to do to improve. Sometimes

Not Yet

Fail Well -

believing that mistakes guide what you need to learn to improve yourself. Usually

Sometimes

Not Yet

Acknowledgement: Ericsson & Tal Ben Shahar

“I create the weather in my life. No one can make me feel anything. My thoughts enable me to choose to or not to choose to.” MW

Usually

Essential Lesson 3

HABITS OF MIND

This Lesson: WHY: for you to explore Habits of Mind to learn how to change how you think for different situations. HOW: Habits of Mind are 16 more intelligent ways to think. For example, when talking with a friend who was upset, you can think using Listening with Understanding and Empathy. Check out www.habitsofmind.org for ideas. Practise thinking about your thinking to choose 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 how often you think with each Habit using

Usually

Sometimes

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? 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? Usually

Sometimes

Not Yet

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

Sometimes

Not Yet

MANAGING IMPULSIVITY

......................................................................... Considering and understanding ideas before you 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? 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? Usually

Sometimes

Not Yet

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

Acknowledgement: Costa & Kellick

“The past is behind, learn from it, the future is ahead, prepare for it, the present is here, live it.” Thomas S Monson

Essential Lesson 3

HABITS OF MIND

STRIVING FOR ACCURACY

......................................................................... Taking pride in lifting the quality of what you do through practice. Not accepting near enough is good ......................................................................... enough. When is a time that you practised hard to ......................................................................... make your best better? Usually

Sometimes

Not Yet

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

THINKING AND COMMUNICATING WITH CLARITY AND PRECISION

......................................................................... Explaining, comparing and sharing using accurate and clear language and correct names and labels, ......................................................................... both written and verbal. When is a time that you have ......................................................................... communicated clearly? Usually

Sometimes

Not Yet

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

QUESTIONING AND POSING PROBLEMS

......................................................................... Asking the right questions to fill in the gaps of what you don’t know. Recognising the reasons behind why ......................................................................... questions are asked. When is a time that you asked ......................................................................... the right questions in class? Usually

Sometimes

Not Yet

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

GATHERING DATA THROUGH ALL SENSES

......................................................................... Taking in messages from all of your senses to learn. Considering colours, sounds, patterns, tastes, textures ......................................................................... and rhythms. When is a time that you learned through ......................................................................... all of your senses? Sometimes

Not Yet

APPLYING PAST KNOWLEDGE TO NEW SITUATIONS Applying your experience and knowledge to new problems. Adapting what you have learned to make connections to a new situation. When is a time that you applied prior knowledge? Usually

Sometimes

Not Yet

CREATING, IMAGINING, INNOVATING Looking at problems and situations from different angles. Taking risks with and stretching your thinking to imagine “what could be?” When is a time that you stretched your thinking creatively? Usually

Sometimes

Not Yet

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

Acknowledgement: Costa & Kellick

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

Usually

Essential Lesson 3

HABITS OF MIND

RESPONDING WITH WONDERMENT AND AWE Showing that you are excited, surprised and passionate when exploring new things. Looking forward to learning with curiosity. When is a time that you were excited by what you learnt? Usually

Sometimes

Not Yet

Sharing learning energy with others in groups. Combining thinking power to achieve more. When is a time that you were in a group which achieved something that you were proud of? Sometimes

Not Yet

Leaving your comfort zone to welcome challenges. Exploring the unknown and being prepared to make mistakes. When is a time that you made mistakes which led to you improving? Sometimes

Not Yet

Searching for better ways to learn and do things. Seeing challenges as opportunities to grow your abilities. When is a time that you showed you were curious to learn more? Sometimes

Not Yet

Laughing and having fun with others. Enjoying feel good brain chemicals which come from enjoying humour. When is a time that you felt happy and valued when laughing and having fun? Sometimes

Not Yet

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

FINDING HUMOUR

Usually

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

REMAINING OPEN TO CONTINUOUS LEARNING

Usually

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

TAKING RESPONSIBLE RISKS

Usually

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

THINKING INTERDEPENDENTLY

Usually

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

THE RIGHT THING TO DO IS NEARLY ALWAYS THE HARD THING TO DO Doing what your mind tells you is the right thing for you to do, even when it takes you out of your comfort zone. When is a time that you have done the hard thing to do? Usually

Sometimes

Not Yet

Acknowledgement: Art Costa & Bena Kallick

“Ask the experienced rather than the learned.” Arabic Proverb

Essential Lesson 4

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. TERM ONE LEARNING GOALS Goal One: about improving my learning and thinking skills in class. 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

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

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: about building my healthy friendships.

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: about what I want to achieve for myself.

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

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

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

SIGN OFF! ME:

DATE:

MY PARENT/GUARDIAN:

DATE:

MY HOME ROOM/FORM TEACHER:

DATE:

Acknowledgement: Sheldon & Adams Miller

“I have the simplest of tastes. I am always satisfied with the best.” Oscar Wilde

ENGAGEMENT + MINDFULNESS

Neuroplasticity WHY: by understanding that every experience you have rewires your brain, called neuroplasticity, you will be able to grow your brain’s abilities through deliberate practice. HOW: in your brain there are millions of nerve cells called neurons, which join to send messages from neuron to neuron. Practising things that you want to develop will strengthen the connections between the neurons, making them easier to do. Stretch your abilities by practising more difficult tasks to create new brain pathways, rather than same old tasks. Acknowledgement: Pascual-Leone & Dweck

DO: when is a time that you increased the difficulty of what you practised and what happened? ................................................................................................................................................................................. ................................................................................................................................................................................. How does an elite performer in any field practise to improve? ................................................................................................................................................................................. ................................................................................................................................................................................. Which Character Strength can help you with Neuroplasticity? (page 124) ................................................................................................................................................................................. “If it doesn’t challenge you, it won’t change you.” Fred Devito

RESILIENCE BUILDER

CHARACTER CHALLENGE

CONTROLLING YOUR EMOTIONS. when is a time that you were faced with a stressful challenge, but managed to remain in control of your emotions to stop them strengthening?

THINKING OF OTHERS: every day this week sending a text to a different friend or a family member saying that you are thinking about them and asking how they are travelling. What is a kind text that you can send?

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

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

Which Character Strength did you use?

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

Acknowledgement: 7-8 Building Social-emotional Resilience, Graduate School of Education, University of Melbourne

Acknowledgement: Seligman & Peterson

Present Positive: 16

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

what are you currently enjoying doing at home or at school?

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

WEEKLY 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?

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

WORD SEARCH G S A C B S K K A B O N M S H

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

N T V H K S T Y I

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

R K A C E L

L E K R H

G S G A J

T C

G S W C N

Y L D E N T

L S N B F S O G

C S U E D N S I

C C E V A T E

C N T U

C G O R

U F P T S L E H R C O F E M T R U J T

E E

R O A N A L

L A R R B N T

F E S

T R L

S U O E O A X R C H L

F P K D

P C P S U E O C H O N E S T E A X

S W N Z A

E Y A W H T A P A Z U A O G H Y C

N E T A R E B

R Y

Q Q

abilities brain cells challenge character

L E D E

B L U X O Q K J

control deliberate difficult emotions experience

honest kind message neuron pathway

practice strength stressful struggling text

HEALTH + STRENGTHS

Healthy Big Five WHY: by checking in each week on how well you are doing the Healthy Big Five, you will become more self-aware of how you are working on being mentally and physically healthy. HOW: set self-expectations for each week on how you will think positively, eat healthy, exercise daily, drink water and sleep for 9 to 10 hours. Then, at the end of each week, check in and colour in to rate how well you met your self-expectations. The Healthy Big Five uses your strengths. Acknowledgement: Hassed, Rath & Breus

DO: when is a time you did all of the Healthy Big Five well and how did you feel? ................................................................................................................................................................................. ................................................................................................................................................................................. What is a Healthy Big Five self-expectation that you could set for yourself this week? ................................................................................................................................................................................. ................................................................................................................................................................................. Which Habit of Mind can help you with the Healthy Big Five? (pages 9 to 11) ................................................................................................................................................................................. “Great minds have purposes, others have wishes.” Washington Irving

Enjoy finding 10 differences between the pictures.

Answers page 133

Future Positive: 24

what is something that you are looking forward to enjoying?

Mindfulness Puzzle.

WEEKLY 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?

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

unknown

POSITIVE EMOTION + GRATITUDE

Positive Outlooks WHY: by understanding that it is frequency of positive emotions which best grows your wellbeing, you will be more likely to have positive outlooks on life. HOW: try these to achieve this: be grateful for little things, see difficult times as temporary, smile to feel others’ joy, put in more effort, use your strengths, give service to others and be kind. But being too positive, with she’ll be right thinking, can be risky. Strive to balance being positive with being realistic. Acknowledgement: Boniwell & Diener

DO: when is a time that your positive outlook on life made a big difference for you? ................................................................................................................................................................................. ................................................................................................................................................................................. How could a positive outlook help you to see problems you have as temporary? ................................................................................................................................................................................. ................................................................................................................................................................................. Which Resilient Character Builder can help you with Positive Outlooks? (pages 6&7) ................................................................................................................................................................................. “It’s not what you look at that matters, it’s what you see.” Henry David Thoreau

MINDFULNESS TIME

GROWTH MINDSET: I WILL

FAVOURITE RELATIVE. For one of your favourite relatives what are two positive personal descriptors that describe them and two positive emotions that you feel when with them?

BE HAPPY: understanding and accepting that feeling glad, mad and sad are all normal parts of being human. When is a time that you were proud of how you accepted these feelings?

Favourite relative .............................................

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

Descriptor 2 ....................................................... Emotion 1 ............................................................

Emotion 2 ............................................................

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

Acknowledgement: Kabat Zin & Baer

Acknowledgement: Dweck, Reivich & Shatte

Fabulous First 5 Minutes: 42

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

what is something that you do when building relationships with other people?

Descriptor 1 .......................................................

MY THOUGHTS

WEEKLY 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

MINDFULNESS COLOURING IN

HEALTH + STRENGTHS

Sleep Factor WHY: by understanding that there is no substitute for a 9 to10 hour sleep to ensure that your mind and body recharge and repair themselves every night, you will be likely to prioritise your sleep. HOW: bedtime routines help you to fall asleep quickly and include, screens off an hour before bed, warm milk, reading, journaling what went well and what you are looking forward to, colouring in and deep breathing. Beware of falling into the 24/7 social media trap, leading to a lack of sleep. Acknowledgement: Rath & Breus

DO: what are two bedtime routines that you use to fall asleep quickly? 1. ............................................................................................................................................................................. 2. ............................................................................................................................................................................. What are two things that you need to change to have a deep and uninterrupted 9 to 10 hours of sleep? 1, ............................................................................................................................................................................. 2. ............................................................................................................................................................................. Which Habit of Mind can help you with Sleep Factor? (pages 9 to 11) ................................................................................................................................................................................. “Be the change you want to see in the world.” Gandhi

Enjoy completing the square from the details.

Answer page 133

Future Positive: 66

what is something that you are looking forward to enjoying?

Mindfulness Puzzle.

WEEKLY 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?

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

jim ryun

RELATIONSHIPS + EMPATHY

Feedback and Empathy WHY: by showing empathy when giving and receiving feedback, both of you will feel grateful and valued for the sharing of ideas. HOW: when receiving feedback, listen and appreciate the messages that you are hearing, and then consider the ones you will use. When giving feedback, use the sandwich method, good stuff before and after not so positive points. Feedback is a wonderful way to combine your and others’ strengths to share with and learn from them to grow their and your wellbeing. Acknowledgement: Ericsson & Anderson

DO: when is a time that you received feedback which helped you to improve what you were doing? ................................................................................................................................................................................. ................................................................................................................................................................................. Do you listen to the other person when receiving feedback, or listen to your own thoughts? ................................................................................................................................................................................. ................................................................................................................................................................................. Which Habit of Mind can help you with Feedback and Empathy? (pages 9 to 11) ................................................................................................................................................................................. “Feedback is the breakfast of champions.” Ken Blanchard

HONESTY WEEK

MULTIPLE INTELLIGENCE

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.

PHYSICAL INTELLIGENCE: when learning, you enjoy doing hands on activities to understand, building, dancing, role playing, and being active. When is a time that you were proud of how you used physical intelligence?

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

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

............................................................................... ............................................................................... Acknowledgement: Seligman & Peterson

Fabulous First 5 Minutes: 74

Acknowledgement: Howard Gardner

what is something you said or did that you have forgiven yourself for?

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

MY THOUGHTS

WEEKLY 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

anonymous

HEALTH + STRENGTHS

Nature Moments WHY: by spending time every day exercising and having fun with friends and family in the outdoors with nature, you will feel healthy and full of energy. HOW: outside in the fresh air with nature, benefits your mental health with improved memory functioning, less anxious thoughts and stronger bone growth from vitamin D from sunlight. The beauty of nature has a calming effect on stress and improves your sleeping patterns. Also, time away from social media and electronic leisure improves your wellbeing. Acknowledgement: Coley & Kuo

DO: when is a time in the outdoors that you paused, noticed and appreciated the beauty of nature? ................................................................................................................................................................................. ................................................................................................................................................................................. What are your two favourite activities to do outdoors with nature? 1. ............................................................................................................................................................................. 2. ............................................................................................................................................................................. Which Habit of Mind can help you with Nature Moments? (pages 9 to 11) ................................................................................................................................................................................. “Those who have a why to live for can bear almost any how.” – Friedrich Nietzsche

Mindfulness Puzzle.

Answer page 133

Future Positive: 122

what is something that you are looking forward to enjoying?

Enjoy finding two identical dice.

WEEKLY 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?

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

lifehack

123

TRUSTED CHAMPIONS This Lesson: WHY: for you to identify four trusted adults, your Trusted Champions, who you can ask for help about anything because you know that they will always be there for you. HOW: to respond well to challenges, concerns and when you feel unsafe, don’t hesitate to seek help from your Trusted Champions. Practise saying to yourself the words that you would use to ask for help. Draw a picture of or stick a photo in of each of your champions.

CHAMPION ONE

Respond well to challenges by asking your Champions for help straight away.

What is something that you need to ask for help about right now?

CHAMPION FOUR

PICTURE OF YOU OR DRAW YOURSELF

CHAMPION TWO

Say to yourself I can feel good again and I will ask for help.

You champions will never give up on you, so ask.

Acknowledgement: Seligman & Fredrickson

“Even the darkest night will end and the sun will rise.” Victor Hugo

126

CHAMPION THREE

HELP WITH PROBLEMS This Lesson: WHY: is for you to learn who are the right people to connect with and ask for help with different problems that you may have. HOW: to be prepared to ask for help when you need it, write down what can you say to ask for help from different people and practise saying them to yourself. Problems don’t go away on their own. There are some that you can solve on your own, some that your friends can help you with, and there are others that you need your Trusted Champions to help you with.

What is a problem that you have solved on your own, and what is a strength that you used?

What is a problem that you could have that you would need to ask for help with to solve? What would you say?

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

What is a problem that your Trusted Champions helped you to solve, and what did you say to ask them to help you?

What is a problem that a friend helped you to solve, and what did you say to ask them to help you?

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

Acknowledgement: Seligman & Peterson

“A problem shared is a problem halved.” Katie M John

127

FEELINGS AND EMOTIONS

For one you enjoy and one you don’t enjoy emotion you chose, describe the thoughts that you would have to make you feel each of them. Emotion

Your Thoughts

Enjoy Don’t Enjoy Acknowledgement: Tal Ben Shahar & Achor

“You may have to fight a battle more than once to win it.” Margaret Thatcher

128

This Lesson: WHY: for you to develop your vocabulary to describe the feelings that you are experiencing, called emotional literacy. HOW: circle five positive emotions that you enjoy feeling and five not so positive emotions that you don’t enjoy feeling. Being self-aware of your emotions enables you to be in charge of your feelings and the body language that you show for them. Are there any emotions that you need to practise self-controlling more?

RESPECTFUL RELATIONSHIPS This Lesson: WHY: for you to explore what you do to create and maintain respectful relationships. HOW: aim to feel connected, protected and respected in your relationships. You are hard-wired to be at your best when working together in person with others. The feel-good brain chemicals, serotonin and oxytocin, are released when you feel that others value you, think that you matter and that they can trust you.

Respectful Relationships Perspectives Your Thoughts What could happen if you read someone’s body language wrongly?

Why is showing empathy for someone’s needs and feelings important in having respectful relationships?

What is a strength you could use for: 1. Not invited to a party? 2. In trouble in class? 3. Making new friends?

When is a time someone being aggressive has caused you and your friends to feel unsafe in a relationship?

What do you think are the top three issues that affect respectful relationships for Year 7 students?

1............................................................................................................................. 2............................................................................................................................. 3.............................................................................................................................

What is a strength and an emotion that students and teachers need to use and feel to enjoy learning in class?

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

“What you do makes a difference, and you have to decide what kind of difference you want to make.” Jane Goodall

129