My Wellbeing Journey – Year 9 by learning_curve

MY WELLBEING JOURNEY – YEAR 9 EXTENDING MY BEST SELF as a Person and as a Student

Extending your best self involves reimagining what your best self can look like, redesigning what you will do to achieve this and choosing to explore the program’s lessons and activities. A healthy state of wellbeing is feeling optimistic and hopeful about today and for your future, because you know that you are working towards extending your best self.

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

AS A PERSON

What is my purpose this year for making the effort to extend myself as a person? What is a choice that I will need to make to achieve this and who is a role model that will support me? ........................................................................................................................................................................................ ........................................................................................................................................................................................ ........................................................................................................................................................................................ Choose to: » make in-person relationships my priority by showing that other people matter to me » pause, take notice, be curious, be present and talk positively to myself.

AS A STUDENT

What is my purpose this year to extend myself as a student? What is a choice that I will need to make, to pay attention to what I need to pay attention to? ........................................................................................................................................................................................ ........................................................................................................................................................................................ ........................................................................................................................................................................................ Choose to: » be flexible in my thinking to have optimism and hope for the future by setting short and long term goals » use grit & growth mindset to tackle challenges, make mistakes and grow academically by fixing them. Acknowledgement: Sonja Lyubomirsky & Tal Ben Shahar

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

CREATIVITY WEEK their own every single person is creative in By expecting and respecting that thing about look out for what they are. The great ways, you will be more aware to of seeing rights or wrongs, just novel ways being creative is that there are no finding different ways to view things. ordinary as extraordinary, and loving in your classroom and at home for This week make Creative Walls both down or draw creative things your class and your family to write that they did or noticed others doing. write down or draw creative things This Week’s Creativity Gratitudes: that you were grateful for. that you did or noticed others doing

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.

“Go confidently in the direction of your dreams. Live the life you have imagined.” Henry David Thoreau

INDEX OF RESILIENT WELLBEING LESSONS AND ACTIVITIES – YEAR 9 The pathway to follow to extend your best self, is to do the resilience and wellbeing lessons and activities below.

Positive Emotion + gratitude Sharing Intentions .........................................................14 Strengths for Belief .......................................................28 Life is Good ..................................................................42 I Can and I Will .............................................................56 Enjoy Savouring ............................................................70 Fun and Wellbeing ........................................................84 Thinking Clearly ............................................................98 Grateful for You...........................................................112

Engagement + mindfulness Firing Neurons ..............................................................16 Resilience .....................................................................30 Fully Engaged ...............................................................44 Gritty Attitudes..............................................................58 Assertive Language ......................................................72 Engage With Now.........................................................86 Resilient Coping .........................................................100 Not Engaging Online ...................................................114

Relationships + empathy Connecting With Others ...............................................18 Responding with Interest ..............................................32 Teacher Connections ....................................................46 Grateful for JOMO ........................................................60 Sharing Feedback ........................................................74 Platinum Treatment .......................................................88 Respectful Relationships.............................................102 Learning in Teams ......................................................116

Meaning + purpose Having a Purpose .........................................................20 Wait to Enjoy ................................................................34 Right Life Choices ........................................................48 Sprinkling Kindness ......................................................62 Strong and Honest .......................................................76 Paying Smiles Forward .................................................90 Acceptance and Diversity ...........................................104 Resolving Disagreements............................................118

Accomplishment + optimism Process Goals ..............................................................22 Time Wise ....................................................................36 Cornell Notes Process ..................................................50 Power of Mindset .........................................................64 Assignments.................................................................78 Home Brain Growth ......................................................92 Time Targets ...............................................................106 Paragraph Building T.E.E.L. ........................................120

Health + strengths Big Five for Health ........................................................24 Habits That Matter ........................................................38 Addiction of FOMO .......................................................52 Recharging Sleep .........................................................66 Breathing and You ........................................................80 Kind To You ..................................................................94 Sharing Concerns .......................................................108 You and Nature...........................................................122

Rear Pages Resilience Qualities ............................................. 124-125 Feelings and Emotions................................................126 Respectful Relationships.............................................127 Mirroring Strengths .....................................................128 3 F’s for Learning Growth ...........................................129 Positive Personal Descriptors .....................................130 Body Language ..........................................................131 Positive Self-Talk in Action ..........................................132 Answers to Mindfulness Puzzles .................................133 Celebrating Year 9 / Dates to Remember ....................134

Acknowledgement: Martin Seligman & Chris Peterson

“When the wind of change blows, some people build walls, others build windmills.” Chinese Proverb

Extending My Best Self ...................................................1 Index of Resilient Wellbeing Lessons and Activities .........2 About This Wellbeing Journey.........................................3 PERMAH+: Wellbeing Self-Reflection.......................... 4-5 Champions of Trust ........................................................6 Growth Mindsets ............................................................7 Classes Growing Together C’s .................................... 8-9 Character Strengths / Strengths Backpack ............. 10-11 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

ABOUT THIS WELLBEING JOURNEY This Lesson: WHY: for you to learn what lessons and activities are in this journal and on the website, and how to use them to work towards you extending your best self. HOW: developing your wellbeing and resilience is an ongoing journey. Focus on building your resilience and wellbeing by exploring the weekly lessons and activities which will show you new ways to think about learning, living and thinking. 1. Getting started: there are six Essential Lessons that you need to do first: They are: pages 4&5 – PERMAH+: Wellbeing Self-Reflection, page 7 – Growth Mindsets, pages 8&9 – Classes Growing Together Cs, pages 10&11 – Character Strengths and Strengths Backpack, page 13 – Term One Learning Goals, pages 124&125 – Resilience Qualities. 2. Feeling positive emotions often is the greatest builder of your wellbeing. Starting every day thinking about what you are looking forward to most and then noticing when it happens it creates positive thoughts and feelings in you. 3. Enjoy doing the weekly PERMAH+ wellbeing lesson and the nine resilient wellbeing activities, two of which are rotated each week. Doing the weekly Big Five Health Check In will help you be more aware of your wellbeing. These lessons and activities are also on the website www.learningcurve.com.au as interactive activities. WEEK 12

CHARACTER STRENGTH WEEK

RESPECTFUL RELATIONSHIPS

CREATIVITY WEEK

WEEK 11

WELLBEING@SCHOOL

SECONDARY RESILIENT WELLBEING TOOLBOX Practising keystone habits to cultivate a resilient state of wellbeing in students

What is a problem or a worry that you currently have that isn’t getting any better? Which of your Trusted Champions do you think would be best to ask for help?

By expecting and respecting that every single person is creative in their own ways, you will be more aware to look out for what they are. The great thing about being creative is that there are no rights or wrongs, just novel ways of seeing ordinary as extraordinary, and loving finding different ways to view things. This week make Creative Walls both in your classroom and at home for your class and your family to write down or draw creative things that they did or noticed others doing.

Problem or worry

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?

This Week’s Creativity Gratitudes: write down or draw creative things that you did or noticed others doing that you were grateful for.

PERMAH+ REFLECTION – MIDDLE PERMAH+ Topic: GOALS TO GROW

What could be benefits to your physical health, mental wellbeing, your friendships and how you learn in class, by being active and exercising outdoors daily?

PERMAH+ Element: ACCOMPLISHMENT + OPTIMISM Fabulous First Five Minutes: what is something special that you have achieved that you are proud of?

Do: how can writing down your goals significantly improve your chances of achieving your goals?

Physical Health What is a challenge that you could have in working towards your goals, and who can help you to overcome it?

Which of your Champions? RESILIENT MINDSET

How does being grateful connect me with myself and others?

What can you say to ask for help?

THINKING FLEXIBLY

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

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

Mental Wellbeing

What character strength can help you with Goals to Grow? (page 6)

Resilient Wellbeing Activity

Character Strength

Mind Games – Catastrophising: is when you are taken out of your comfort zone by an issue or a challenge, and you think that the absolute worst things will happen. When is a time that you have thought this way?

Relationships

Brainstorming how you can build your wellbeing and resilience using Appreciation of Beauty and Excellence.

Albert Schweitzer

SELF-CONTROL

SELF-BELIEF

GRATITUDE JOURNAL

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?

Strengths Booster What did you notice this week practising Family Strengths? (website)

Learning

Gratitude Journal: what were you proud of this week?

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

MIDDLE PLANNER WEEK 1

Acknowledgement: ACARA 7-8 HPE

MIDDLE PLANNER WEEK 34

4. Each weekly PERMAH+ lesson is broken up into: WHY? – the learning intention for what you are about to explore and practise in the lesson to extend your best self. HOW? – ways in which you can develop the intentions of the lesson. DO? – questions for you to reflect on and answer to motivate you to use what you have learnt every day. 5. The Big Five for Health is for you to be aware of and monitor what you need to do to stay healthy, (page 24). At the end of each week summarise how well you went for each one by MINDFULNESS COLOURING IN in how you rated your efforts.

WEEKLY HEALTH FOCUS

Colour the sections to reflect how well you went.

Sleep well

Exercise daily BARELY

LITTLE BIT

ENOUGH

MOSTLY

BARELY

HEAPS

LITTLE BIT

Drink water MOSTLY

Eat healthy BARELY

LITTLE BIT

HALF HALF

HEAPS

BARELY

LITTLE BIT

ENOUGH

MOSTLY

HEAPS

Feel positive MOSTLY

HEAPS

BARELY

LITTLE BIT

MOSTLY

HEAPS

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

“Life doesn’t get easier or more forgiving, we get stronger and more resilient.” Steve Maraboli

Essential Lesson 1

PERMAH+: WELLBEING SELF-REFLECTION

This Lesson: WHY: for you to reflect on your efforts to deliberately practise using each of the PERMAH+ elements of wellbeing. HOW: rate how often you are trying to use each of the PERMAH elements and the + qualities also. Then write down something that you will expect from yourself for each of them.

POSITIVE EMOTION + GRATITUDE – learning how to create positive emotions in myself, accepting and handling negative emotions, and being grateful for what I have in my life. Positive Emotion – I self-generate positive emotions in myself. Usually

Sometimes

Not Yet

Gratitude – I show that I am grateful for the little things in my life. Usually

Sometimes

I expect myself to

Not Yet

ENGAGEMENT + MINDFULNESS – involving myself fully in what I am doing, and pausing to take notice of what is happening around me and to me.

Engagement – I totally immerse myself in my interests for periods of time. Usually

Sometimes

Not Yet

Mindfulness – I connect with myself to stop being on autopilot. Usually

Sometimes

I expect myself to

Not Yet

RELATIONSHIPS + EMPATHY

– connecting respectfully with other people, letting them know that they matter to me and showing empathy for their needs and feelings. Relationships – I feel connected, protected and respected. Sometimes

Not Yet

Empathy – I show that others matter and care for their needs and feelings. Usually

Sometimes

I expect myself to

Not Yet

“The mind is everything. What you think is what you become.” Aristotle

Usually

I expect myself to

Essential Lesson 1

PERMAH+: WELLBEING SELF-REFLECTION

No single element of PERMAH+ can show how healthy your state of wellbeing is; all of the elements work together.

MEANING + PURPOSE

– having something meaningful that gives me a sense of purpose to get out of bed every morning to make a positive difference in my world. Meaning – I have something larger than myself in life that matters to me. Usually

Sometimes

Not Yet

Purpose – I use my strengths to generate my own drive, passion and effort. Usually

Sometimes

I expect myself to

Not Yet

ACCOMPLISHMENT + OPTIMISM – writing down goals to give me optimism and hope for my future and knowing that I am moving towards extending my best self.

Accomplishment – I plan and write down the goals that I want to achieve. Usually

Sometimes

Not Yet

Optimism – I believe that I can influence my future through my efforts. Usually

Sometimes

I expect myself to

Not Yet

HEALTH + STRENGTHS – focusing my energies and strengths on monitoring my state of health and following through on doing the Big Five well every day.

Health – I monitor my health through the Weekly Big Five Health Check in. Usually

Sometimes

Not Yet

Strengths – I know my top strengths and look for opportunities to use them every day. Usually

Sometimes

I expect myself to

Not Yet

“Freedom is knowing who you really are.” Bill Vaughan

CHAMPIONS OF TRUST This Lesson: WHY: for you to understand that you need trusted adults in your life, your Champions of Trust, to share worries and problems that you have. HOW: choose four people who you know will always be there for you to share any concerns that you have and that they will never give up on you. Your Champions of Trust will stand side-by-side with you through tough times, and celebrate excitedly with you through good times. Everyone needs support from time to time.

CHAMPION ONE

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

CHAMPION FOUR

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

PICTURE OF YOU OR DRAW YOURSELF

CHAMPION TWO

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

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

Acknowledgement: Rita Pierson

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

CHAMPION THREE

Essential Lesson 2

GROWTH MINDSETS

This Lesson: WHY: for you to learn that your mindset is about how much you believe that you can grow your brain’s abilities by deliberately practising. HOW: your brain rewires itself after every experience that you have. Therefore, practising more intelligent and challenging tasks will see your brain develop its abilities.

WHICH STEP HAVE YOU REACHED TODAY ?

Mark where your mindset is about learning at school FIXED >

> GROWTH

Can’t grow

Can grow

YES, I DID IT ! I WILL DO IT I CAN DO IT I’LL TRY TO DO IT HOW DO I DO IT? I WANT TO DO IT I CAN’T DO IT I WON’T DO IT

What are things in your life that you believe are fixed and that you can’t change anything? ............................................................................................................................................................................................ ............................................................................................................................................................................................ What can happen if you chose to deliberately practise more intelligent and challenging tasks, accept the mistakes that you make, and seek feedback to learn new ways to fix them? ............................................................................................................................................................................................ ............................................................................................................................................................................................ What are things in your life that you believe you can develop your abilities in? ............................................................................................................................................................................................ ............................................................................................................................................................................................

Did you know that growth mindsets are all about setting goals to follow step by step processes (practising) to strengthen existing and to build new brain pathways? For example, I will practise using I can and I will self-talk to contest and change my unhelpful negative thoughts to positive ones. Write down a growth mindset or process goal for each of the following: Weekly Big Five Health Check In: I will ................................................................................................................................. ............................................................................................................................................................................................ ............................................................................................................................................................................................ Learning and Thinking: I will ................................................................................................................................................. ............................................................................................................................................................................................ ............................................................................................................................................................................................ Respectful Relationships: I will ............................................................................................................................................. ............................................................................................................................................................................................ ............................................................................................................................................................................................ Your Choice: I will ................................................................................................................................................................ ............................................................................................................................................................................................ ............................................................................................................................................................................................ Acknowledgement: Dweck & Ericsson

“Don’t be pushed around by the fears in your mind. Be led by the dreams in your heart.” Roy T. Bennett

Essential Lesson 5

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 respectful 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

PROGRESS TOWARDS LEARNING GOALS

Goal One: About improving my learning and thinking skills.

Goal One: 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 Two: About building my respectful relationships.

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?

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

SIGN OFF! ME:

DATE:

MY PARENT/GUARDIAN:

DATE:

MY HOME ROOM/FORM TEACHER:

DATE:

Acknowledgement: Sheldon & Adams Miller

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

POSITIVE EMOTION + GRATITUDE

Sharing Intentions WHY: by understanding that everyone has mirror neurons, which copy others’ moods, intentions, and body language, so you will more likely to share happy moods, intentions and facial expressions. HOW: about 90% of your communication with others is done via messages sent and received by body language and voice tones. When you meet others, you know very quickly whether they are interested in getting to know you or not. Practise smiling, listening, and being welcoming to show others that your intention is to be friendly. Acknowledgement: Greenfield & Iacoboni

DO: when you meet someone, what are two body language or voice tone signals that you use to show that you are friendly? 1............................................................................................................................................................................... 2............................................................................................................................................................................... What are two types of body language that you need to avoid using if you want to show that you have friendly intentions? 1............................................................................................................................................................................... 2............................................................................................................................................................................... Which of the Classes Growing Together C’s can help you with Sharing Intentions? (pages 8 & 9) .................................................................................................................................................................................

RESPECTFUL RELATIONSHIPS

FEEL GOOD STRETCHING

Positive stress, called eustress, are the pumped up feelings that you experience while you are using your strengths to overcome a challenge. What is a challenge where you felt eustress while pushing through it, what is an emotion that you felt and what is a strength that you used?

BALANCING STRETCHING: Stand on your left leg leaning forward pushing your right arm out in front of you and count to five and then on your right leg pushing your left arm out. Repeat 10 times. How did you feel?

Challenge ..............................................................

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

Emotion ................................................................ Strength ...............................................................

............................................................................... How often did you do Balancing Stretching this week? ............................

Acknowledgement: 9-10 RRRR, Graduate School of Education, University of Melbourne

Acknowledgement: Gozen

Fabulous First 5 Minutes: 14

what are two strengths that can help you to build respectful relationships?

“We know what we are but know not what we may be.” Shakespeare

MY THOUGHTS

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

Exercise daily BARELY

BARELY

MOSTLY

HEAPS

LITTLE BIT

MOSTLY

HEAPS

MOSTLY

HEAPS

MOSTLY

HEAPS

Drink water

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

ENOUGH

Sleep well

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

LITTLE BIT

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

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

ENGAGEMENT + MINDFULNESS

Firing Neurons WHY: by understanding that when you practise something, the millions of neurons in your brain will fire together to build stronger brain pathways, so that you will be able to plan how you practise. HOW: every experience that you have rewires your brain. By deliberately increasing the difficulty of what you practise, you will create new pathways to grow your brain’s abilities. Always aim to practise better things, and not just same old. The opposite is also true: no practice, no brain growth. Acknowledgement: Pascual-Leone & Dweck

DO: when is a time that you made the effort to practise more difficult tasks, and what happened? ................................................................................................................................................................................. ................................................................................................................................................................................. How can making mistakes, and then learning new things to fix them, grow your brain’s abilities? ................................................................................................................................................................................. ................................................................................................................................................................................. Which Resilience Quality can help you with Firing Neurons? (pages 124 &125) .................................................................................................................................................................................

RESILIENT THINKING HABIT

WELLBEING@SCHOOL

When is a time that you were proud of how you persisted to overcome an obstacle by trying other ways to solve the problem, and then stuck to the task until you completed it?

When you find yourself in uncomfortable, challenging or unsafe situations, what is a strength that can help you to cope and how, and an emotion that you need you control?

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

Strength

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

Emotion

Which Character Strength can help you to persist? (page 10)

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

............................................................................... Acknowledgement: Costa & Kellick

Past Positive: 16

............................................................................... Acknowledgement: ACARA 9-10 HPE

what is an experience that fills you with positive feelings when you think about it?

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

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?

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

WELLBEING WORD SEARCH K H X

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

M O O D S ...............................................................................

F G N

N E T S

V P J

V E T D N R

Z S D H L E O O L

F E E O O R

B E B Q R N ...............................................................................

L V D P P R N Y B T M Y N V S

C A N E

L G Y U O D C W T R T F A C

A L E

M P B

L S R H

O O V H T A T

R S N R A Y O R M P A L

C G

U S E T D N R E N R T N H T N M E X Q S

B N

E Q O U

S M C T M W I

N W P U T N C R

B O S L A N G

S D W R F E T

T O G E T H E R N Q Z D O F S H G D T R C M O E G M S E N M N

L M B N M Q Y M J

body copy emotions facial felt

friendly intentions listening meet message

mirror moods neurons practice sharing

V A S signals strength together tones voice

RELATIONSHIPS + EMPATHY

Connecting With Others WHY: by understanding that humans are hard-wired to be at their best when working cooperatively with others, you will be likely to look for more opportunities to do this. HOW: two powerful feel-good brain chemicals, serotonin and oxytocin, are released when you enjoy being together with others in person. Serotonin comes from feeling that others value you, and oxytocin comes from when you feel that others trust and care about you. Social media can’t provide these types of human connections. Acknowledgement: Diener & Biswas-Diener

DO: what are two things that you can do to spend more time in person with others to feel these two brain chemicals? 1............................................................................................................................................................................... 2............................................................................................................................................................................... When is a time that you felt valued, trusted and cared about by others? ................................................................................................................................................................................. ................................................................................................................................................................................. Which Character Strength can help you with Connecting with Others? (page 10) ................................................................................................................................................................................. “Those who bring sunshine to the lives of others cannot keep it from themselves.” James M Barrie

GRATITUDE WEEK

MINDSET FOR LIFE

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

Resilient Mindset: mental toughness to respond well to frustration, confusion and resistance. Having “want to” and “can do” attitudes to extend your best self. Rate yourself: Usually Sometimes Not Yet When is a time that you were proud you had this mindset?

Gratitude Week worksheet and Gratitude Wellbeing Award are in Individual Resoures on www.learningcurve.com.au

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

What character strength can help you to have this mindset? ............................................................................... Acknowledgement: Seligman & Peterson

Fabulous First 5 Minutes: 18

Acknowledgement: Claxton, Reivich & Shatte

when is a time that you showed self-control not to join in something risky with friends?

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

MY THOUGHTS

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

Exercise daily BARELY

BARELY

MOSTLY

HEAPS

LITTLE BIT

MOSTLY

HEAPS

MOSTLY

HEAPS

MOSTLY

HEAPS

Drink water

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

ENOUGH

Sleep well

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

LITTLE BIT

BARELY

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

LITTLE BIT

ENOUGH

Eat healthy

............................................................................... BARELY

LITTLE BIT

HALF HALF

Feel positive BARELY

WHAT ARE YOU GRATEFUL FOR? ...............................................................................

LITTLE BIT

MOSTLY

HEAPS

MINDFULNESS MAZE Enjoy the challenge of finding your way through the maze.

HEALTH + STRENGTHS

Habits That Matter WHY: by understanding that many habits that you have were only created because you had several key habits called Keystone Habits, you will be able to use them more. HOW: learn what habits create other habits. For example, using a timetable and planner as habits enables habits such as time management, prioritising, planning ahead, completing learning on time, avoiding time wasters, and having time for your interests. Developing Keystone Habits relies on you practising using your strengths effectively and deliberately. Acknowledgement: Duhigg & Wade

DO: what is a Keystone Habit that you can practise which would create other habits to help you achieve your goals? ................................................................................................................................................................................. ................................................................................................................................................................................. What is a Keystone Habit that you could develop to enable you to do the Big Five for Health well? ................................................................................................................................................................................. ................................................................................................................................................................................. Which Character Strength can help you with Habits that Matter? (page 10) ................................................................................................................................................................................. “Patience and vision are the answer to any decision.” Verka Paunovska

Enjoy the challenge of placing the tools in the empty spaces so that each line has one of a kind.

Answers page 133

Future Positive: 38

what is something that you are really looking forward to?

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?

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

Nicky Laatz

ENGAGEMENT + MINDFULNESS

Gritty Attitudes WHY: by choosing to use your strengths to focus your energies on working towards your three goals each term, you will be adopting gritty attitudes. HOW: grit is something that determined students can tap into. To be gritty, you need to be passionate about what you want to achieve, deliberately practise with effort, control your emotions and impulses, and seek support from your Trusted Champions to overcome challenges and obstacles along the journey. Use gritty attitudes to do what it takes. Acknowledgement: Duckworth & Smith

DO: what is something that you are passionate about achieving, and what strengths can assist you to do this? ................................................................................................................................................................................. ................................................................................................................................................................................. When is a time that you felt that you showed a gritty attitude to achieve something you were passionate about? ................................................................................................................................................................................. ................................................................................................................................................................................. Which Resilience Quality can help you with Gritty Attitudes? (pages 124 & 125) ................................................................................................................................................................................. “There is no shortcut to any place worth going.” Beverley Sill.

RESPECTFUL RELATIONSHIPS

WELLBEING@SCHOOL

Many students find asking for help when they are struggling quite difficult. To ask for help, say how you feel, what is concerning you, and what you would like to happen. For a concern that you currently have, write down what you can say to ask for help.

To improve the health, wellbeing and learning progress of students in your school, what are two actions that would make a positive difference?

Past Positive: 58

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

2. ........................................................................... ............................................................................... ............................................................................... Acknowledgement: ACARA 9-10 HPE

what is an experience that fills you with positive feelings when you think about it?

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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?

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

quotesbychristie

HEALTH + STRENGTHS

You with Nature WHY: by spending time every day outdoors with nature, you will appreciate the beauty of our planet and be happier. HOW: the benefits to your health and wellbeing of connecting with nature are immense. To connect fully, leave your phone indoors. Tune into the plants and animals, breathe in the fresh air, feel the sunlight on your face, and smell nature’s fragrances. Doing this improves your memory, builds stronger bones, reduces blood pressure and stress, and creates feelings of peace and harmony in you. Acknowledgement: Coley & Kuo

DO: when is a time that you felt totally relaxed whilst surrounded by nature’s beauty? ................................................................................................................................................................................. ................................................................................................................................................................................. What are your two favourite places to walk, exercise, or chill out in the outdoors? 1. ............................................................................................................................................................................. 2. ............................................................................................................................................................................. Which Character Strength can help you with You with Nature? (page 10) ................................................................................................................................................................................. “Look deep into nature, and you will understand everything better.” Albert Einstein

MINDFULNESS PUZZLE.

Answer page 133

Future Positive: 122

what is something that you are really looking forward to?

Enjoy the challenge of finding the way through the maze.

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

123

Essential Lesson 6

RESILIENCE QUALITIES

This Lesson: WHY: for you to learn about and practise using the qualities that lead to developing your ability to respond well to challenges and setbacks. HOW: focus on using your strengths to deliberately practise thinking about and actioning these qualities to work towards extending your best self. Complete the lesson and rate how often that you use each quality by circling one of these: Usually Sometimes Not Yet

Usually

Sometimes

Not Yet

Self-Awareness: realising when you are drifting onto autopilot, pausing, and then refocusing on what you are doing. Usually

Sometimes

Not Yet

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

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

.................................................................................... Tip: set three goals every term as your motivating pathways.

.................................................................................... Tip: notice what is happening around you and to you.

Patience:

gathering information about what you need to know to enable you to make good decisions. Usually

Sometimes

Not Yet

Thinking Sensibly:

using self-talk to contest unhelpful negative thoughts and changing your thinking for different situations. Usually

Sometimes

Not Yet

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

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

.................................................................................... Tip: breathe slowly and not rush your thinking.

.................................................................................... Tip: be aware of when your thinking is affected by your feelings.

Acknowledgement: Rievich & Shatte

“History is the record of an encounter between character and circumstances.” Donald Creighton

124

Self-Confidence:

believing in yourself and using your strengths to work towards the goals that you set for yourself.

Essential Lesson 6

RESILIENCE QUALITIES

There are no shortcuts to anywhere worth going, so make the effort to practise regularly to develop these Resilience Qualities in yourself to enjoy the benefits from your hard work

Kindness: giving of yourself to be kind to others and yourself to send ripples of kindness out that never end. Usually

Sometimes

Not Yet

Trustworthiness:

being the person that people trust to do what they say they will do and following through to be dependable. Usually

Sometimes

Not Yet

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

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

.................................................................................... Tip: be kind to add meaning to your and others’ lives.

.................................................................................... Tip: listen to what you mind tells you is right for you to do.

Grit: persisting and pushing through challenges to

When is a time that you were proud of how you were resilient to respond well to a challenge and achieve what you set out to do?

say focused on doing the hard things to achieve goals that you are passionate about. Usually

Sometimes

Not Yet

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

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

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

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

.................................................................................... What is something you want to achieve right now? ....................................................................................

Acknowledgement: Rievich & Shatte

“Resilience is not what happens to you. It’s how you react to, respond to, and recover from what happens to you.” Jeffrey Gitomer

125

MIRRORING STRENGTHS This Lesson: WHY: for you to raise your self-awareness of how to use your strengths by noticing how others use theirs. HOW: your strengths are similar to your muscles, they only get stronger when you regularly use them. Often the best way to learn how to use your own strengths, is to watch how other people use their strengths and jot down things that you could then do to use your own.

Person 1 and Strengths

What they did to use each of their strengths

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Person 2 and Strengths

What they did to use each of their strengths

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Your Strengths

Things that you could do to use each of your top strengths

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Acknowledgement: Seligman & Peterson

“Mental fitness comes from consciously using your strengths.” MW

128

Ask two people you spend plenty of time with what two of their top strengths are. Write their names and strengths in the left hand column. Then, for three days concentrate on what they do to use each of their strengths and write done brief notes in the table below. From what you learned by observing, for three of your top strengths, write actions that you can take.

3 F’s F’s FOR LEARNING GROWTH This Lesson: WHY: for you to learn about the 3F’s process which is a tried and proven way to improve how well you learn. H0W: focus to pay attention to what you need to pay attention to, ask for feedback from your teachers about your progress, learn new things to fix mistakes, and put in the effort to deliberately practise your learning and thinking skills. Remember, achievement is public that everyone sees, and effort to practise is private, which only you see.

FOCUS: paying attention in class, asking questions

FEEDBACK: regularly asking your teachers for

What is a choice that you need to make in class to do this?

What areas do you need feedback about to improve your progress?

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

What is a FOCUS goal that you can aim for?

What is a FEEDBACK goal that you can aim for?

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

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

FIX MISTAKES: using your mistakes to guide what

EFFORT to PRACTISE: making the effort to sit

and setting three goals each term to work towards.

new things that you need to learn to fix them.

What is a mistake you made that you need to fix?

advice on how you can learn in better ways.

down to practise what you learn to build faster brain pathways to improve. What is a choice that you need to make to put in effort to practise?

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

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

.................................................................................... What is a FIX MISTAKES goal that you can aim for?

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

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

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

What is an EFFORT to PRACTISE goal that you can aim for?

Acknowledgement: Dweck, Ericsson & Anderson

“I will study and get ready, and perhaps my chance will come.” Abraham Lincoln

129

POSITIVE PERSONAL DESCRIPTORS

For two of the descriptors you chose, describe what body language and voice tones that you would use to show for each one. Descriptor

Body language and voice tones that you would use

Acknowledgement: Bandura & Rotter

“Do good and good will come to you.” Unknown

130

This Lesson: WHY: for you to think about which of these descriptors would describe your best self. HOW: Circle at least five descriptors that you want people to think of when they see you.

BODY LANGUAGE This Lesson: WHY: for you to practise using body language so you can send the clear messages to others and receive them also. HOW: many people are forgetting how to send and read body language when with other people, because of their addiction to communicating via devices. Understanding how to use body language is a valuable lifelong skill to develop. Have fun role playing the following body language.

Body Language Nodding while listening

Messages being sent .............................................................................................................................. ..............................................................................................................................

Making eye contact

Smiling

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

Looking away when listening

Watching your phone when talking

What Body Language would you show for the following You were making a new friend

You said no to your friends

You were interested in listening

You were excited

You were left out

Acknowledgement: Gable, Fredrickson & Diener

“Spread love everywhere you go. Let no one ever come to you without leaving happier.” Mother Teresa

131