YEAR 6 MY WELLBEING JOURNAL BUILDING MY BEST SELF
to become a young person who matters. Being with other people is the best way to enjoy positive emotions and to build your and their wellbeing. Eye contact, a smile, a hello, a kind word and actively listening creates healthy and respectful relationships.
What do I expect from myself at school and at home? ..................................................................................................................................................... ..................................................................................................................................................... ..................................................................................................................................................... ..................................................................................................................................................... ..................................................................................................................................................... ..................................................................................................................................................... I choose to: » use I can and I will self-talk to overcome challenges » look forward to doing something positive every day » do good to feel good and feel good to do good; » be grateful for good things that happen in my life. Acknowledgement: Sonja Lyubomirsky & Tal Ben Shahar
CHARACTER STRENGTHS WEEKS
There are eight character strengths weeks throughout the year to enjoy exploring together. You, your class and family can draw, describe in words or role play how you could use one of the strengths to build your wellbeing and respectful relationships. The order of these weeks are: Gratitude, Curiosity, Teamwork, Love of Learning, Kindness, Perseverance, Leadership, Zest. The Teamwork Week sheet is on page 113. Download the other activity sheets and award certificates from the Wellbeing Program/Individual Resources/Strengths Weeks or Wellbeing Awards sections of www.learningcurve.com.au
“We know what we are but know not what we may be.” Shakespeare
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2022 Index of Resilient Year 6 Wellbeing Activities and Lessons Building My Best Self .................................................1
Your Inner Strength ..................................................44
Index .........................................................................2
Beautiful Nature .......................................................56
What Affects Your Wellbeing ......................................3
Right Thing To Do ....................................................68
PERMAH+ ............................................................. 4-5
Listening and Sharing ..............................................80
Respectful Relationships............................................6
Personal Problem Solving ........................................92
Challenge Your Mindset .............................................7
Valuing Differences ................................................104
Resilient You .......................................................... 8-9 Trusted Champions .................................................10
Accomplishment + optimism
A Champion Interview..............................................11
Getting Things Done ................................................22
Multiple Intelligences .......................................... 12-13
Goals and Growth ...................................................34
Positive Emotions + gratitude
Organising Your Time ..............................................46
Enjoy Feeling Positive ..............................................14
Grit and Growth Mindset .........................................70
Helpful Mind Chatter ................................................38
Presenting Learning .................................................82 Seeking Help ...........................................................94
Overcoming Challenges ...........................................50
Little By Little .........................................................106
Positives Over and Over ..........................................62 Future Thinking ........................................................74
Health + strengths
Feelings Thinking .....................................................86
Doing The Big Five ..................................................24
Choosing Hope .......................................................98
Serotonin and Oxytocin ...........................................36
Engagement + mindfulness
Eustress and Distress ..............................................60
Taking Notice ...........................................................16 Growing Brain Pathways .........................................28 What Is Wrong? .......................................................40 Fully Engaged ..........................................................52 Joy of Missing Out ...................................................64 Clear and Firm .........................................................76 Just Start Doing.......................................................88 Positive Ways To Cope ..........................................100
Relationships + empathy What Are You Like? .................................................18 Copy, Act and Feel ..................................................30 There For You ..........................................................42 Teacher Effect ..........................................................54 Feeling You Belong ..................................................66 Social Media ............................................................78
Healthy Mind and Body ...........................................48 Self-Kindness ..........................................................72 Appreciative Breathing .............................................84 Disabling Bullying.....................................................96 Sleep to Grow .......................................................108
Rear Pages Character Strengths ..............................................110 Strengths Wheel ....................................................111 Strengths and Values Word Search........................112 Teamwork Week ....................................................113 Asking for Help ......................................................114 Self-talk in Action ...................................................115 Kind Screen Time ..................................................116 Class Search .........................................................117 Body Language .....................................................118 Describing Yourself ................................................119 Your Feelings and Emotions...................................120
Being Present When Listening .................................90
Multiplication Tables...............................................121
Feel Good Fun .......................................................102
Learning Goals for Term One .................................122
Meaning + purpose
Learning Goals for Term Two .................................123
Purpose and You .....................................................20
Learning Goals for Term Four.................................125
Give to Live .............................................................32
Dates to Remember and Books I Have Read.........126
Learning Goals for Term Three ...............................124
Acknowledgement: Martin Seligman & Chris Peterson
“Go confidently in the direction of your dreams. Live the life you have imagined.” Henry David Thoreau
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Choosing to be Grateful...........................................26
Whole Brain Learning ..............................................58
1. Have fun with your class and family doing the lessons and activities and feel yourself building your best self as a young person.
YCOEUSRWWEE LCUTESN LLLL BBE FINFFE A T Events in life 10%
Daily thoughts, words & actions 40%
2. Your own thoughts, words and actions make up about 40% of your wellbeing. Think positively to broaden your attention and build your engagement with what you are doing; you are more tuned into now and notice more.
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This Lesson: The Learning Intention is for you to learn how to use the lessons and activities in this planner and on the website to help you to build your best self. Reflection: how well do you understand these different lessons and activities?
WWH HAAT
What Affects Your Wellbeing?
Genetics 50%
3. Each week there is a PERMAH+ lesson, a Character Strength to focus on, one of five Wellbeing activities, What Went Well, and the daily and weekly Big Five Check In (see below). These are also on the website www.learningcurve.com.au as interactive activities, plus the interesting Resilient Wellbeing Tool Box. RESPECTFUL RELATIONSHIPS With a classmate discuss – what does respectful mean and what are the important things which make up a respectful relationship for you?
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HABITS OF MIND CREATING, IMAGINING, INNOVATING
Wellbeing Fitness Challenge
Character Strength
STUDENT
teamwork
Neuroscience has shown that with every new experience you have, your brain changes and that you can grow your brain’s abilities in all areas of your life. Just as you boost your physical fitness by regularly working out, the wellbeing fitness challenges stretch your abilities to grow your wellbeing.
In your own words, how would you describe teamwork?
» seeking feedback to improve my approach and thinking. Describe a time when I have been creative in my thinking and why. Who has impressed me with his/her creativity and why?
OPTIMISM & HOPE
wellbeing focus
EMPATHY & relationships
What am I looking forward to most this week?
When I wake up, I will choose a positive emotion to feel often throughout the day.
What kind things have I done for other people this week or they have done for me?
growth MINDSET
flexible THINKING
sense of purpose
I will do good to feel good, and feel good to do good.
“Life is either a daring adventure or nothing.” Helen Keller
What is something good I’ve achieved in my life that I’m proud of?
brain stretch
How does the dictionary describe teamwork?
Describe a time or times in your life that you believe you have shown this Character Strength.
» looking at problems and situations from many different angles » taking risks with my thinking to create new approaches and ideas
RESILIENT WELLBEING TOOLBOX – PRIMARY PRACTISING KEYSTONE HABITS TO CULTIVATE A RESILIENT STATE OF WELLBEING IN STUDENTS
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Improving Thinking – improving the way I am thinking by intentionally using Habits of Mind and a variety of thinking tools in my learning to grow my brain’s abilities.
In the boxes below describe a time you have shown this Character Strength and think of two things you will start doing in your roles as a student, family and community member. Also, which of your signature strengths will benefit from this Character Strength? Describe a time/s I used this Character Strength well
What are two things I will start doing to build this Character Strength
As a student at School
SELF-CONTROL
mindful me
GRATITUDE JOURNAL
I am in charge of me, not my feelings.
I will believe in myself as a person who matters.
What things went well that I am grateful for?
As a family member at Home
PRIMARY
As a member of the Community
Acknowledgement VIA Institute, www.viacharacter.org
4. Each weekly PERMAH+ lesson is broken up into: WHY: the learning intention for what you are about to explore and discover. HOW: ways in which you can practise what you learn to make them habits. DO: questions to answer which enable you to use what you have learnt. 5. The Big Five are what you need to do and be aware of to stay healthy. There are daily opportunities to monitor each of these. At the end of each week summarise how well you went.
Big Five Check In Colour in how well you went.
Feel positive
Exercise daily
Sleep well
Eat healthy
Drink water
“Don’t wish to be anything but what you are and try to be that perfectly.” St Francis de Sales
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Respectful Relationships This Lesson: The PERMAH+ Learning Intention is for you to learn about what you do to create and maintain respectful relationships. PERMAH+ Reflection: how well do you feel connected, protected and respected in your relationships?
RELATIONSHIPS
When you enjoy healthy and respectful relationships, you feel that others think you matter and that they can trust you. This causes feel good group brain chemicals, called serotonin and oxytocin, to be released into your blood stream.
NOT RESPECTFUL
The three factors which support respectful and healthy relationships are: » Connected – sharing equally, cooperatively and openly with others. » Protected – feeling emotionally and physically safe.
RESPECTFUL
» Respected – feeling that others value you as a person who matters. Reflect on the following questions: Reflect on these respectful relationships questions
Your thoughts and experiences
What are the important things which make up a respectful relationship for you?
What things do you notice when someone has power over someone else in a relationship?
How do you communicate respectfully in healthy relationships?
How have mobile phones affected the quality of your respectful relationships?
Should you find yourself in an unsafe relationship, what strategies could you use and who could you seek help from to keep yourself safe?
Acknowledgement: RRRR Graduate School of Education, University of Melbourne
“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” Scott Adams
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How would you recognise if your friends and you were in unsafe relationships?
Challenge Your Mindset This Lesson: The PERMAH+ Learning Intention is for you to understand what your mindset is, and how you can challenge yourself to move it towards growth. PERMAH+ Reflection: what can you do to shift your mindset towards growth using self-talk? The reality is that you can grow your brain’s abilities through challenging yourself to learn and try new approaches, adapting how you think for different situations, and how well you use I can and I will positive self-talk. Your mindset is about how much that you believe that you can do this and this varies between the extremes, fixed and growth. FIXED ........................................> Where is your mindset most of the time? ........................................> GROWTH Fear to try
Courage to try
The best way to move from fixed towards growth is being determined to take baby steps one after another to gradually improve what you do. Fixed Mindset Self-Talk – I think that...
Growth Mindset Self-Talk – I can and I will...
There is nothing that I can do to improve my abilities.
Improve my abilities by learning better ways to learn and think.
Hard work + effort = lack of ability = performance goals
Know hard work + effort = growth of my abilities = process goals
There are things that are just too hard for me to do well.
Believe that everything is hard before it becomes easy through effort.
Mistakes show what I can’t do and it is not worth trying to fix them.
Use mistakes to guide what I need to learn to fix them.
It’s no use planning what I need to do because it’s just too hard for me.
Plan the thinking tools that I will use to think in smarter ways.
What step-by-step processes do you think you can follow to develop your abilities? ................................................................................................................................................................................ ................................................................................................................................................................................ ................................................................................................................................................................................
Set one process goal for each of the following areas of your life: EXERCISE and HEALTHY EATING .................................................................................................................................................................... LEARNING and THINKING .................................................................................................................................................................... WELLBEING and HAPPINESS .................................................................................................................................................................... FAMILY and FRIENDS ....................................................................................................................................................................
Acknowledgement: Carol Dweck
“Destiny is not a matter of chance, it is a matter of choice.” William Jennings Bryan
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Multiple Intelligences This Lesson: The PERMAH+ Learning Intention is for you to learn how to use each of the Multiple Intelligences in how you learn. PERMAH+ Reflection: which of these intelligences would you like to develop more in yourself? Multiple Intelligences are a set of eight intelligences which you have your own special mix of, just like your character strengths. Learning to use all eight will help you to learn and think in better ways.
Verbal/Linguistic Intelligence
Visual/Spatial Intelligence
Circle the words that you feel confident about and enjoy doing.
Circle the words that you feel confident about and enjoy doing.
Mathematical/Logical Intelligence
Musical/Rhythmic Intelligence
Circle the words that you feel confident about and enjoy doing.
Circle the words that you feel confident about and enjoy doing.
WHAT ARE TWO THINGS I WILL TRY FOR EACH INTELLIGENCE?
Verbal/ Linguistic
1.................................................................................................................................................
Visual/ Spatial
1.................................................................................................................................................
Mathematical/ Logical
1.................................................................................................................................................
Musical/ Rhythmic
1.................................................................................................................................................
2.................................................................................................................................................
2.................................................................................................................................................
2.................................................................................................................................................
2................................................................................................................................................. “Knowing yourself is the beginning of all wisdom.” Aristotle
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INTELLIGENCE
Multiple Intelligences Physical/Kinaesthetic Intelligence
Intrapersonal Intelligence
Circle the words that you feel confident about and enjoy doing.
Circle the words that you feel confident about and enjoy doing.
Interpersonal Intelligence
Naturalistic Intelligence
Circle the words that you feel confident about and enjoy doing.
Circle the words that you feel confident about and enjoy doing.
INTELLIGENCE
WHAT ARE TWO THINGS I WILL TRY FOR EACH INTELLIGENCE?
Physical/ Kinaesthetic
1.................................................................................................................................................
Intrapersonal Intelligence
1.................................................................................................................................................
Interpersonal Intelligence
1.................................................................................................................................................
Naturalistic Intelligence
1.................................................................................................................................................
2.................................................................................................................................................
2.................................................................................................................................................
2.................................................................................................................................................
2.................................................................................................................................................
My strongest intelligence is: ............................................................................................................................................................ Acknowledgement: Howard Gardner
“Everything in life that we really accept undergoes a change.” Katherine Mansfield
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Fabulous First 5 Minutes: 1. 2. Expecting Positives:
what are two things that you are really enthusiastic about seeing or doing?
what are you looking forward to achieving and enjoying this week?
Health + strengths HEALTHY MIND AND BODY WHY: by understanding that your mind and body are closely connected, you will be able to create physical and mental habits which support your wellbeing. HOW: these habits include looking on the bright side of life, using positive self-talk, exercising daily, limiting your screen time, gaming and on social media, avoiding junk food by eating healthy and spending quality time with family and friends to experience the amazing feelings which come from serotonin and oxytocin. Concentrate on the Big Five every day. Acknowledgement: Fredrickson & Losada
DO: What is a positive habit you already have for these three? 1............................................................................... 2............................................................................... 3............................................................................... Strengths Feeling – what are three strengths which you could use to help you follow through on these habits?
Respectful Relationships A gratitude journal is about every night writing down three things that went well during the day and any acts of kindness you received from or did for others. What could be three benefits for your relationship and two positive emotions you could feel. Benefits
1. 2. 3. 1. 2.
.......................................................................... ..........................................................................
.......................................................................... Emotions .......................................................................... ..........................................................................
Acknowledgement: RRRR Graduate School of Education, University of Melbourne
Mindful Maze
Enjoy the challenge of finding your way through it!
1............................................................................... 2............................................................................... 3............................................................................... When is a time that your happy thoughts made your body feel good?
................................................................................. Habit of Mind – how could applying past knowledge to new situations help you with Healthy Mind and Body? ................................................................................. ................................................................................. “The chief function of the body is to carry the brain around.” Thomas Edison
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.................................................................................
Building You:
write down things that you need to do each day to build your best self.
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 find funny? 49
Fabulous First 5 Minutes: 1. 2. Expecting Positives:
what are two events anywhere in the world that you would love to attend?
what are you looking forward to achieving and enjoying this week?
Relationships + empathy SOCIAL MEDIA WHY: by understanding that many people post images of themselves on social media that they would like to be like, not how they really are, you will be able to use JOMO to ignore them.
Perseverance Week This week enjoy making a positive difference to other peoples’ lives, by creating activities using the character strength PERSEVERANCE, to grow relationships with your family, friends and school community.
HOW: seek to regularly feel great from serotonin and oxytocin by being with real people in real time. Use your strengths to also give yourself time away from the world of online bullying by disconnecting. The same approach will work if you are too involved in gaming. Acknowledgement: Greenfield & Hassed
................................................................................. ................................................................................. Empathy Feeling – why do you think people put pretend images online and do you have empathy for them? ................................................................................. .................................................................................
Keeping Safe You keep receiving bullying and nasty messages on social media and it is starting to worry you. What could you do to keep safe?
Who do you prefer being with, your in person friends or online friends, and why?
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Habit of Mind – how could striving for accuracy and precision help you with Social Media?
................................................................................
................................................................................. ................................................................................. “The time is always right to do what is right.” Martin Luther King, Jr.
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(Perseverance for Strengths Week worksheet and Perseverance Wellbeing Award are in Individual Resources of www.learningcurve.com.au)
................................................................................ ................................................................................ Acknowledgement: Morcombe Foundation & ACARA 5-6 HPE
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DO: What feelings do you have when you see pretend images posted?
Building You:
write down things that you need to do each day to build your best self.
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 improve? 79
Strengths and Values Word Search b
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acceptance appreciation bravery calmness character commitment confidence courage
creativity curiosity determination empathy enthusiasm fairness honesty kindness
manners patience respect safety trust wisdom zest
Acknowledgement: Seligman & Peterson
“Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying, ‘I will try again tomorrow.’” Mary Ann Radmacher
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This Lesson: The PERMAH+ Learning Intention is for you to practise using the language of strengths so that it becomes natural for you. PERMAH+ Reflection: what are other words that mean the same as your strengths?
Teamwork Week This Lesson: The PERMAH+ Learning Intention is for you, your class and your family to use the strength Teamwork to create fun activities to build relationships. (put this sheet on the fridge at home) PERMAH+ Reflection: what activities could you and your class create together to show Teamwork? Teamwork Week is on page 42.
TEAMWORK WEEK are when you are part of a group or team who The warmest feelings you will have in your heart big, just things where each of you gave of be to have don’t They r. togethe ing achieve someth set out to do and are grateful for. you what achieve to best your share to yourself m for your class to write down or draw things This week make a Teamwork Wall in your classroo a Teamwork Wall at home for your family to Make . happen ing someth make to r they did togethe a team this week. of part as did you things what draw or write down team which achieved something write down or draw times you were part of a This Week’s Teamwork Gratitudes: This week this week do well. saw you teams other include Also, for. you are proud of and grateful
“Alone we can do so little; together we can do so much.” Helen Keller
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Body Language This Lesson: The PERMAH+ Learning Intention is for you to learn to read the body language messages you are receiving from others and you are sending to them. PERMAH+ Reflection: what messages do you want to send to other people and what body language will you use? The way you move and hold your body and your facial expressions send more messages to others than what you say to them. Because so much communication today is done through phones and other devices, many people are forgetting how to send and read body language. Have fun role playing the following body language.
Body Language
Messages being sent
Not making eye contact while listening
Smiling and making eye contact while listening
Playing with your phone when listening to someone
Clapping when a classmate gives a good talk in class
Looking around when someone is speaking to you
What Body Language would you show for the following: You were asked to play with a group of students
You were worried about how a friend was feeling
You were picked in a team you trained for
You were interested in listening to someone
Acknowledgement: Gable, Fredrickson & Diener
“Knowing yourself is the beginning of all wisdom.” Aristotle
118
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You are welcoming a new student to your class
Describing Yourself This Lesson: The PERMAH+ Learning Intention is for you to learn more ways to describe the person you want to become would. PERMAH+ Reflection: what are words you would like people to use when they think of you? Then practise what you would act like, look like and sound like for each of them. Circle at least ten words of your choice to describe you.
For five of the words you chose, describe what body language you would use to show each one. Describing yourself words
1 ................................................. 2 ................................................. 3 ................................................. 4 ................................................. 5 .................................................
Your body language you will practise ...................................................................................................................... ...................................................................................................................... ...................................................................................................................... ...................................................................................................................... ......................................................................................................................
“Never be limited by other people’s limited imaginations.” Mae Jemison
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