My Wellbeing Journal – Year 10 by learning_curve

YEAR 10 MY WELLBEING JOURNAL THRIVING AS MY BEST SELF as a Young Person and as a Student

Making the choice to take full responsibility for yourself both as a person and as a student to thrive in what you do and to achieve what you need to enjoy a healthy state of wellbeing.

AS A YOUNG PERSON What do I want to achieve personally this year to become the person I want to become? ........................................................................................................................................................................ ........................................................................................................................................................................ ........................................................................................................................................................................ • be kind and empathetic to others and myself. • use my strengths to keep going when things don’t go my way.

AS A STUDENT What do I want to achieve academically this year? What choices do I want to create for myself? ........................................................................................................................................................................ ........................................................................................................................................................................ ........................................................................................................................................................................ • use the 3 F’s: Focus, Feedback & Fix it. • use deliberate practice to polish my skills and understandings. Acknowledgement: Sonja Lyubomirsky, Tal Ben Shahar & Anders Ericcson

CHARACTER STRENGTHS WEEKS There are eight Character Strengths Week spread throughout this journal. They provide you and your class with opportunities to practise using your strengths to build your wellbeing. They are also fun to do at home with your family. There are Wellbeing Award Certificates for each of these weeks. The order of these weeks are: Gratitude, Curiosity, Teamwork, Love of Learning, Kindness, Perseverance, Leadership, Zest. 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.

LEADERSHIP WEEK to grow as people to become empower others to put in the effort, other people matter in Giving of yourself, to encourage and It’s not about you, it’s about showing their best self, is at the heart of leadership. to help others shine as people. Be on the lookout for opportunities your thoughts, words and actions. for your class and your family both in your classroom and at home This week make Leadership Walls better by showing leadership. do or could do to make others’ lives to write down or draw things they to work you felt encouraged by someone This week write down or draw times This Week’s Leadership Gratitudes: to shine as a person. you did that also for someone else become your best self, and when

hard to

way.” John Maxwell the way, goes the way, shows the “A leader is someone who knows

“If it is to be it is up to me.” William Johnsen

Character Strengths: your best self as a young person This Lesson: The PERMAH+ Learning Intention is for you to discover your top character strengths and how you can use them to thrive as your best self. PERMAH+ Reflection: what are you deliberately doing to use your top strengths? Character strengths are your personal attributes and qualities which enable you to thrive as your best self. You have your own personal mix of the 24 strengths. Google Tiffany Schlain Character Strengths to watch a great youtube clip, “Science of Character.” Discover your top strengths, called signature strengths, by doing the free Youth Survey at www.viacharacter.org. For each strength in the table fill in what number they were on the survey. The 24 strengths bring six virtues to life, which are: • Wisdom ... about your thinking and reasoning • Courage ... about your spirit and confidence • Justice ... about your community being healthy • Transcendence ... about you helping others • Temperance ... about being in charge of you

VIRTUES

24 CHARACTER STRENGTHS CREATIVITY

WISDOM

COURAGE

HUMANITY

• Humanity ... about your respectful relationships

CURIOSITY

∙ Originality ∙ Adaptive ∙ Ingenuity

∙ Interest ∙ Noveltyseeking ∙ Exploration ∙ Openness

BRAVERY

PERSEVERANCE

∙ Valour ∙ Not shrinking from fear ∙ Speaking up for what is right

∙ Persistence ∙ Industry ∙ Finishing what one starts

JUDGEMENT

LOVE OF LEARNING

PERSPECTIVE

∙ Critical thinking ∙ Thinking things through ∙ Openmindedness

∙ Mastering new skills and topics ∙ Systematically adding to knowledge

∙ Wisdom ∙ Providing wise counsel ∙ Taking the big picture view

HONESTY ∙ Authenticity ∙ Integrity

LOVE

KINDNESS

SOCIAL-INTELLIGENCE

∙ Both loving and being loved ∙ Valuing close relations with others

∙ Generosity ∙ Nurturance ∙ Care & compassion ∙ Altruism

∙ Aware of the motives/feelings of self/others ∙ Knowing what makes others tick

∙ “Niceness”

TEAMWORK

JUSTICE

FAIRNESS

∙ Citizenship ∙ Social responsibility ∙ Loyalty

TEMPERANCE

TRANSCENDENCE

ZEST ∙ Vitality ∙ Enthusiasm ∙ Vigour ∙ Energy ∙ Feeling alive

APPRECIATION OF BEAUTY & EXCELLENCE ∙ Awe ∙ Wonder ∙ Elevation

∙ Just ∙ Not letting feelings bias decisions about others

FORGIVENESS

HUMILITY

∙ Mercy ∙ Accepting others’ shortcomings ∙ Giving people a second chance

∙ Modesty ∙ Letting one’s accomplishments speak for themselves

GRATITUDE ∙ Thankful for the good ∙ Expressing thanks ∙ Feeling blessed

HOPE ∙ Optimism ∙ Futuremindedness ∙ Future orientation

PRUDENCE ∙ Careful ∙ Cautious ∙ Not taking undue risks

HUMOUR ∙ Playfulness ∙ Bringing smiles to others ∙ Light-hearted

LEADERSHIP ∙ Organising group activities ∙ Encouraging a group to get things done

SELF-CONTROL ∙ Disciplined ∙ Managing impulses and emotions

SENSE OF MEANING ∙ Faith ∙ Purpose ∙ Meaning

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

Strengths Wheel: your best self as a young person This Lesson: The PERMAH+ Learning Intention is for you to fill in your top strengths in the Strengths Wheel and set a target for using each of them. PERMAH+ Reflection: what could you do to use each of your top strengths effectively in your life? Fill in your top eight strengths in the Strengths Wheel, and next to each of them write one thing you could do to show that strength. For example, for Gratitude you could be grateful to little things moment by moment. Rate how you currently use each strength using NOW 0 1 2 3 4 5 and how you would like to be using it in a month’s time using TARGET 0 1 2 3 4 5.

YOUR CHARACTER STRENGTHS WHEEL ST

TH NG RE 1

4 5 2 3 4 5 3 1 2

STR EN G TH NOW 1

TA R G

0 1 2 3 0 1 4 2 5 3 4 5

TA R G

NOW 0 1 TA R G 2 ET 3 0 1 4

TH 5

TH 3

4 5 2 3 4 5 1 0 2 3 W 0 1 N O GET R TA

W 0 N O GET R TA

0 1 2 3 0 1 4 2 5

4 5 2 3 5 3 4 1 2

NOW TA

RGE T

STR

5 5

STR EN G TH NOW 7

G TH

N 4 5 RE 2 3 ST 5 1 3 4 0 1 2 W 0 N O ET RG TA

0 1 2 3 0 1 4 2 5 3 4 5

W 0 N O ET RG A T

G REN

What is a challenge that you are trying to face up to, and how could you use a number of your top strengths to overcome it?

1. ............................................................................................................................................................................ 2. ............................................................................................................................................................................ Acknowledgement: Clifton & Rath

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

Champions of Trust: your best self as a young person This Lesson: The PERMAH+ Learning Intention is for you to build a support network of four Champions of Trust who will always be there for you, no matter what happens. PERMAH+ Reflection: who are your champions and why did you choose each of them? No one should ever feel that they have no one to turn to when they need help. To protect your wellbeing ask four adults who you trust will always be there for you to seek help from. Draw a picture of, or stick a photo in, of each of your champions.

What three of your strengths could you use to share your concerns and ask for help?

Champion One

What are concerns that you currently have that are getting no better and that you should share?

…………………………………………

Champion Four

Which of your Champions of Trust will be best able to support you with your concerns?

Picture of you or draw yourself

Champion Three

Champion Two

What will you say to explain the concerns and then to ask for help? …………………………………………

………………………………………… ………………………………………… ………………………………………… ………………………………………… …………………………………………

Acknowledgement: Seligman & Fredrickson

“I’ve got two reasons for success, I’m standing on both of them.” Betty Grable

A Champion Interview: your best self as a young person This Lesson: The PERMAH+ Learning Intention is for you to interview one of your Champions of Trust to learn what they did to overcome challenges and setbacks to be the person they are today. PERMAH+ Reflection: what did you learn from the interview that you will put into practice to thrive as your best self? Following below are questions you could ask during the interview. Create some of your own questions should you wish.

Person’s name:

wish to learn how you view you because I admire you and The interview: I would like to inter acter Strengths? t would you say are your top Char became who you are today. Wha

Describe a time in your life when

ted them to go and any

things didn’t go the way you wan

mistakes you made.

Did you ever feel like giving up?

What did you do to keep going, how

did you feel and what

strengths did you use?

What was the final outcome?

rience?

What did you learn from this expe

become who you are today?

How did these things help you to

End of interview: I appreciate you

sharing with me how you became

who you are today,

thank you.

on I admire?

What did I learn about this pers

What did I learn about how to keep What are new things I will start

going when things don’t go my way

doing in my life from now on?

Acknowledgement: Fredrickson & Diener

“I do the very best I know how, the very best I can; and I mean to keep doing it to the end.” Abraham Lincoln

Fabulous First 5 Minutes: Thriving & Striving:

when is a time that your abilities grew through deliberate practice?

what are you really looking forward to learning and doing this week?

Engagement + mindfulness

Respectful Relationships

NEUROPLASTICITY

When you need to be assertive with friends, there are three parts to speaking firmly. Say: 1. what concerns you 2. how you feel 3. what you want to happen. What are two examples?

WHY: by choosing to train and exercise your brain, like you do for your body, sports and hobbies, you will be rewarded with faster and more agile thinking abilities.

HOW: do boring things, such as cleaning your room, doing homework or brushing your teeth, focusing on control, pattern and repetition. Create patterns for your brain to search for by practising what you want to get better at, colouring in and using the intelligent structures of Thinking Tools and Habits of Mind. Acknowledgement: Rath, Boniwell & Breus

DO: what are three things you are doing to exercise and train your brain? 1. .............................................................................

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

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

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

................................................................................ Acknowledgement: RRRR, Graduate School of Education, University of Melbourne

2. ............................................................................. 3. ............................................................................. What are three Thinking Tools that you could use to improve your brain from the website www.learningcurve.com.au? 1. ............................................................................. 2. ............................................................................. 3. ............................................................................. It isn’t the fastest cars which win races, it’s the best drivers. How could this apply to achieving your goals at school? ................................................................................. ................................................................................. 8C’s of Self-Leadership: which could help you with Neuroplasticity (see pages 10 & 11)? ................................................................................. “Every experience rewires your brain.” MW

MAZE

Enjoy the challenge of making your way through it!

Thriving You:

what little things do you need to do every day to become your thriving and striving best self?

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SAT / SUN

Big Five Check In: Feel positive

Exercise daily

Sleep well

Eat healthy

Drink water

Mindful Colouring

Colour in how well you went.

Gratitude:

what went well that you were grateful for?

What did I celebrate? 29

Fabulous First 5 Minutes: Thriving & Striving:

when is a time you showed perspective to see where everything fitted?

what are you really looking forward to learning and doing this week?

Positive Emotions + gratitude CHOICE, OPTIMISM AND RESILIENCE WHY: by feeling a sense of choice and competence in confronting challenges, you will feel optimistic about your future. HOW: look at all challenges through the lens of your strengths, think which resilience skills you need to use, and which of the 8C’s will assist you to overcome them. Think flexibly using Habits of Mind and Thinking Tools. When you encounter obstacles, self-regulate the intensity of your emotions and control your impulses to overcome feelings that you could be struggling with. Acknowledgement: Ryan, Deci, Rievich & Shatte

DO: when is a time that you have felt a sense of choice and competence in facing a challenge?

Wellbeing @ School Seeking help for personal problems is a normal and sensible part of life for everyone. What help and support services are there for you and your friends at school and in the community? ................................................................................ ................................................................................ ................................................................................ ................................................................................ ................................................................................ Acknowledgement: ACARA 9-10 HPE

................................................................................. ................................................................................. ................................................................................. How do you think changing the way you think using Habits of Mind and Thinking Tools could help you to feel optimistic? ................................................................................. ................................................................................. When is a time that you avoided a learning challenge? What could you now do to tackle it? ................................................................................. ................................................................................. 8C’s of Self-Leadership: which could help you with Choice, Optimism and Resilience (see pages 10 & 11)? ................................................................................. “The first choice in life is choosing to choose.” Tal Ben Shahar

Mindfulness Time Choose one of these resources to explore selfcalming and mindfulness activities.

Thriving You:

what little things do you need to do every day to become your thriving and striving best self?

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SAT / SUN

Big Five Check In: Feel positive

Exercise daily

Sleep well

Eat healthy

Drink water

Mindful Colouring

Colour in how well you went.

Gratitude:

what went well that you were grateful for?

Who did I say “thank you” to? 51

Fabulous First 5 Minutes: Thriving & Striving:

when is a time you have shown loyalty to your family and friends?

what are you really looking forward to learning and doing this week?

Relationships + empathy ACTIVE CONSTRUCTIVE RESPONDING WHY: by learning how to listen actively and respond to someone sharing a story with you in an enthusiastic way, you will generate positive emotions in both of you.

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

HOW: doing this is called Active Constructive Responding. The greatest respect that you can give a person is to genuinely listen to them, so that they feel that you value them, and as such, experience the uplifting feelings from serotonin. A proactive exercise is to practise interested listening body language in a mirror or with friends. Acknowledgement: Gable, Gonzaga & Strachman

DO: what are three things you do to show others that you are really interested in listening to them?

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

1. ............................................................................. 2. ............................................................................. 3. ............................................................................. Who is someone you admire who always makes you feel valued when they are listening to you? ................................................................................. ................................................................................. What are three things to avoid doing when listening to someone? 1. ............................................................................. 2. ............................................................................. 3. ............................................................................. 8C’s of Self-Leadership: which could help you with Active Constructive Responding (see pages 10 & 11)? ................................................................................. “If speaking is silver, then listening is gold.” Turkish Proverb

Mindfulness Time Choose one of these resources to explore selfcalming and mindfulness activities.

Thriving You:

what little things do you need to do every day to become your thriving and striving best self?

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SAT / SUN

Big Five Check In: Feel positive

Exercise daily

Sleep well

Eat healthy

Drink water

Mindful Colouring

Colour in how well you went.

Gratitude:

what went well that you were grateful for?

What made me happy? 91

Life Roles: your best self as a young person This Lesson: The PERMAH+ Learning Intention is for you to understand the different roles you are expected to fill. PERMAH+ Reflection: what can you do for each of them? In your different roles as a family member, a student and a community member, it will help you to do them well by using your strengths. Practise using different strengths by doing the activities on the website in wellbeing program/ individual resources/character strengths.

ME: my self-improvement plan What is a quality that I am happy with how I am developing it in myself?

POSITIVE OUTLOOKS ME

WHO I AM NOW

Understanding and using my signature strengths.

Understanding my interests and personal values in life.

Understanding how to connect with myself and others.

Understanding how to manage hardship and bounce back from it.

Understanding how to develop essential learning skills.

Understanding how to cope with the ups and downs of school.

What am I doing well in developing my positive outlooks?

EDUCATION SKILLS ME

AS A STUDENT

Understanding how to grow my brain’s abilities.

Understanding how to think and change my thinking.

What am I doing well in developing my positive education skills?

SOCIAL-EMOTIONAL SKILLS ME

WHO I WILL BECOME

Understanding and being in charge of my emotions.

Understanding how other people matter.

Understanding how to make a positive difference for others.

Understanding how to build rich relationships with others.

What am I doing well in developing my social-emotional skills?

Acknowledgement: Tal Ben Shahar

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

112

Respectful Relationships This Lesson: The PERMAH+ Learning Intention is for you to gain an understanding of what you need to practise to create and maintain respectful relationships. PERMAH+ Reflection: what do you feel are the main things which make for healthy relationships? Since our ancestors, we have relied on the quality of our relationships with others for both our survival and our joy of sharing together. For a relationship to be respectful, all of you needs to feel connected, protected and respected.

Questions to reflect on

Your thoughts and experiences

What things can make a difference to the quality of your relationships with others?

What things do you have to watch out for to be respectful when resolving conflicts in your relationships?

How can influences outside of yourself affect your safety in relationships?

What messages does your inner voice send you when your relationships may be becoming unsafe?

What do you believe could be the immediate and ongoing issues involved in sending inappropriate images via social media?

Who can you and your friends turn to should you find yourselves in unsafe, violent or abusive relationships?

Acknowledgement: RRRR, Graduate School of Education, University of Melbourne

“It’s not what you do once in a while; it’s what you do day in and day out that makes the difference.” Jenny Craig

113

Learning Goals for Term One This Lesson: The PERMAH+ Learning Intention is for you to set three goals this term, one for improving your learning and thinking skills, one for connecting with others and one you choose just for you. PERMAH+ Reflection: what strengths will you use to learn what you need to learn to achieve these goals and who can help you? Setting goals which stretch your abilities has been a tried an tested strategy for personal and academic growth for many years. The learning happens on the journey to achieving your goals, not when you arrive. Make this a team event with your family and friends.

LEARNING GOALS SELF-AWARENESS

REFLECTIONS & SELF-ASSESSMENT OF GOALS

GOAL ONE: About improving my learning and thinking skills

GOAL ONE: What went well for this skills goal that I’m

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

grateful for?

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

What do I need to learn, who can help me and what strengths will I use?

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

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

What did I learn to build my learning and thinking skills? ................................................................................

Circle where I am now on achieving this goal:

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

By the end of Term circle where I can reach?:

Towards achieving this goal I felt I reached:

GOAL TWO: About connecting with others

GOAL TWO: What went well for this connecting with

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

others goal that I’m grateful for?

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

What do I need to learn, who can help me and what strengths will I use?

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

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

What did I learn to build my connections and relationships with others? ................................................................................

Circle where I am now on achieving this goal:

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

By the end of Term circle where I can reach?:

Towards achieving this goal I felt I reached:

GOAL THREE: About something I choose

GOAL THREE: What went well for this goal of my

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

choice that I’m grateful for?

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

What do I need to learn, who can help me and what strengths will I use?

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

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

What did I learn about what I chose as my own goal? ................................................................................

Circle where I am now on achieving this goal:

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

By the end of Term circle where I can reach?:

Towards achieving this goal I felt I reached:

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

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

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

Acknowledgement: Sheldon & Adams Miller

“Your odds of hitting your targets go up dramatically when you aim at them.” Mal Pancoast

122

Learning Goals for Term Two This Lesson: The PERMAH+ Learning Intention is for you to set three goals this term, one for improving your learning and thinking skills, one for connecting with others and one you choose just for you. PERMAH+ Reflection: what strengths will you use to learn what you need to learn to achieve these goals and who can help you? When reflecting on what you learned from striving to achieve last term’s goals, ensure that you write them down to use as strategies for this term’s goals.

LEARNING GOALS SELF-AWARENESS

REFLECTIONS & SELF-ASSESSMENT OF GOALS

GOAL ONE: About improving my learning and thinking skills

GOAL ONE: What went well for this skills goal that I’m

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

grateful for?

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

What do I need to learn, who can help me and what strengths will I use?

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

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

What did I learn to build my learning and thinking skills? ................................................................................

Circle where I am now on achieving this goal:

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

By the end of Term circle where I can reach?:

Towards achieving this goal I felt I reached:

GOAL TWO: About connecting with others

GOAL TWO: What went well for this connecting with

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

others goal that I’m grateful for?

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

What do I need to learn, who can help me and what strengths will I use?

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

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

What did I learn to build my connections and relationships with others? ................................................................................

Circle where I am now on achieving this goal:

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

By the end of Term circle where I can reach?:

Towards achieving this goal I felt I reached:

GOAL THREE: About something I choose

GOAL THREE: What went well for this goal of my

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

choice that I’m grateful for?

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

What do I need to learn, who can help me and what strengths will I use?

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

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

What did I learn about what I chose as my own goal? ................................................................................

Circle where I am now on achieving this goal:

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

By the end of Term circle where I can reach?:

Towards achieving this goal I felt I reached:

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

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

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

Acknowledgement: Sheldon & Adams Miller

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

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