My Wellbeing Journal – Year 7 by learning_curve

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

To work towards achieving this, requires you to feel that you have choices in what you do, feel that you have the skills you need, and feel that you are connected to and belong at school and with your family and friends.

About Me as a Young Person

About Me as a Student

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

To become my best self as a student I will:

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................................................................................. Challenges that I will need to overcome are:

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Choices that I will need to make to overcome them:

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................................................................................. Who can help me to do this?

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CHARACTER STRENGTHS WEEKS

There are eight Strengths Weeks 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. Gratitude sheet is on page 11. 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.

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

you kind things others did for you are grateful for and or draw little things that this week? This week write down grateful for your efforts This Week’s Gratitudes: to them. Also, who was and then say thank you that you are grateful for

us happiness.” Anon is gratitude that brings brings us gratitude. It “It is not happiness that

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

Growing Mindsets

WHICH STEP HAVE YOU REACHED TODAY?

This Lesson: The PERMAH+ Learning Intention is for you to understand what your mindset is, how it can vary from fixed to growth, and how you can grow it. PERMAH+ Reflection: how you can shift your mindset toward growth?

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

FIXED

GROWTH

Nothing can change, so why try.

Change will happen through doing.

What is something that is fixed for you:

What is something that is growth for you:

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FIXED MINDSETS – ABOUT PROVING

GROWTH MINDSETS – ABOUT IMPROVING

• You believe that learning and practising new things won’t change your brain’s abilities; you avoid challenges. • Narrow thinking by making the choice to not try things. • Your focus is on your performance to prove yourself. • You think, hard work + effort = lack of ability • The king for you is the fear to try, because you don’t want others to see you fail. What is one thing you can start doing to move yourself more towards growth mindsets?

• You believe that learning and practising new things will grow your brain’s abilities; you welcome challenges. • Resilient thinking by choosing to stretch yourself. • Your focus is on the process to improve yourself. • You think, hard work + effort = growth. • The king for you is the courage to try, because you know failing well will make your best better. What is one thing you can start doing to adopt even more growth mindsets?

PERFORMANCE AND PROCESS GOALS An example of a performance goal follows. Then set one for yourself. When learning in class, I will try the topics that I can do easily, and not try the harder ones. You: ........................................................................................................................................................................... .................................................................................................................................................................................. An example of a process goal follows. Then set one for yourself. When learning in class, I will pause to look at which Habits of Mind are the best ways to think for what I’m doing. You: ........................................................................................................................................................................... .................................................................................................................................................................................. Building Skills: ........................................................................................................................................................... Connecting with others: ............................................................................................................................................. Something of your choice: ......................................................................................................................................... Acknowledgement: Dweck, Ericsson, Anderson, Costa, Kellick

“I don’t divide the world into the weak and the strong, the successes and the failures. I divide the world into the learners and the non-learners.” Benjamin Barber

Write a process goal for each of these:

Habits of Mind This Lesson: The PERMAH+ Learning Intention is for you to become more self-aware of the best ways to think for different situations. PERMAH+ Reflection: what situations can you use each Habit of Mind for?

HABITS OF MIND

are 16 more intelligent ways to think for different situations. For example, if you were solving a problem, you could think using Thinking Flexibly. To learn more about how you can use them, visit www.habitsofmind.org. Use the interactive Exploring Habits of Mind Thinking Tool from the website to practise looking for the best ways to think. Rate how often you think with each Habit using Usually Sometimes Not yet

PERSISTING

Overcoming obstacles and sticking to a task until it is completed. When something doesn’t work, trying other ways to solve the problem. When is a time you persisted to succeed, and when else can you use it? ............................................................................................................................................................................. ............................................................................................................................................................................. Rate yourself for this habit:

Usually

Sometimes

Not yet

MANAGING IMPULSIVITY

Thinking and considering your ideas before you act, speak or make a judgement. Planning ways to solve a problem before you start. When is a time you showed control to not be impulsive, and when else can you use it? ............................................................................................................................................................................. ............................................................................................................................................................................. Rate yourself for this habit:

Usually

Sometimes

Not yet

LISTENING WITH UNDERSTANDING AND EMPATHY

Listening to understand and accept others’ needs and feelings, and reading what messages their body language is sending to you. When is a time you listened with understanding and empathy? ............................................................................................................................................................................. ............................................................................................................................................................................. Rate yourself for this habit:

Usually

Sometimes

Not yet

THINKING FLEXIBLY

Changing the way you think for different situations when you hear new ideas. Converting negative mind chatter to positive thinking. When is a time you were flexible in your thinking, and when else can you use it? ............................................................................................................................................................................. ............................................................................................................................................................................. Rate yourself for this habit:

Usually

Sometimes

Not yet

THINKING ABOUT THINKING (METACOGNITION)

Knowing what to do when you don’t know what to do. Being aware of how you are thinking and being able to change it. When is a time you thought about how you are thinking, and when else can you use it? ............................................................................................................................................................................. ............................................................................................................................................................................. Rate yourself for this habit:

Usually

Sometimes

Not yet Acknowledgement: Costa & Kellick

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

Trusted Champions This Lesson: The PERMAH+ Learning Intention is for you to identify four trusted adults, your Trusted Champions, who you can ask for help about anything. PERMAH+ Reflection: why did you choose each of your Trusted Champions? A key skill to having the resilience to respond well to challenges, concerns and when you feel unsafe, is to know when you need to ask for help by connecting with adults who you trust. These people are your Trusted Champions. They believe in you and will never give up on you. Draw a picture of or stick a photo in, of each of your champions.

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

Champion Four

Respond well to challenges by asking your Champions for help straight away. Picture of you or draw yourself

Champion Two

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

Your Champions will never give up on you, so ask. Acknowledgement: Seligman & Fredrickson

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

Champion Three

Class Similarity Hunt This Lesson: The PERMAH+ Learning Intention is for you to find other students in your class who share certain things, and then look for other similarities you share with them. PERMAH+ Reflection: what are similarities that you share with other students in your class? To build and maintain respectful relationships, it makes a big difference when you look for what you share in common with other people, before you look for differences. Ask your classmates who does each of the things below and tick ones that you do. Was born in June?

WHO Is left-handed?

WHO Enjoys asking questions in class?

WHO

Similarity 1. Shares two of the same character strengths as you?

WHO

WHAT

Likes playing board games, chess or Uno?

Exercises most mornings before school?

WHO

Loves laughing and having fun?

WHO

Lives close to you?

WHO

Looks forward to something every day?

WHO

Has a hobby that they love?

WHO

Enjoys being outdoors with nature?

Enjoys cooking?

Volunteers to help others?

WHO

Similarity 2. Enjoys visiting or talking with their older relatives?

WHAT

Enjoys helping other people?

Similarity 3. Likes music that you like?

WHO

WHAT

Plays a musical instrument?

Similarity 4. Has family from a number of different cultures?

WHO

WHAT

Is grateful for what they have?

Similarity 5. Enjoys two of the same bands/ artists as you?

WHO

WHAT Acknowledgement: Emmons & Synder

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

Fabulous First 5 Minutes: Creating a Purpose:

what body language shows that you value other people?

what little positive things are you looking forward to doing and achieving this week?

Health + strengths BIG FIVE CHECK IN WHY: by checking in every week on how well you are looking after the Big Five, you will raise your self-awareness of what you are doing to become your best self. HOW: set self-expectations for each week on how you will think positively, eat healthy, exercise daily, drink water and sleep for 9 to 10 hours. Then, at the end of each week, check in and colour in to rate how well you met your self-expectations. Do the Big Five well to become your best self. Acknowledgement: Hassed & Rath

DO: when is a time you did all of the Big Five well and how did you feel? ................................................................................. ................................................................................. Who could help you if you were having problems with any of the Big Five? .................................................................................

Wellbeing at School Many people are now choosing electronic leisure activities indoors, rather than going outside to exercise with nature in sunlight and fresh air. How do you think these choices could affect their physical and mental wellbeing? ............................................................................... ............................................................................... ............................................................................... ............................................................................... ............................................................................... Acknowledgement: ACARA 7-8 HPE

Mindful Maze Enjoy the challenge of finding your way through it!

................................................................................. What is a Big Five self-expectation that you could set for yourself this week? ................................................................................. .................................................................................

Habit of Mind – how could taking responsibility, help you with Big Five Check In?

DOING TO GROW:

what do you need to start or finish this week and which of your strengths and resilience skills will you need to use to follow through to do this?

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 ask for help with? 25

Fabulous First 5 Minutes: Creating a Purpose:

what is something you are grateful to your family for?

what little positive things are you looking forward to doing and achieving this week?

Relationships + empathy TEACHER FACTOR WHY: by understanding that the number one factor in you achieving your personal and academic goals is the quality of your relationships with your teachers, you will be more grateful for their efforts in supporting you. HOW: show your teachers that you are prepared to listen actively, ask questions, accept their advice and enthusiastically put in effort to cooperate. Then, their mirror neurons will kick in and they will respond positively to you. Learn your teacher’s body language and voice tones to understand better. Acknowledgement: Wentzell & Caldwell

DO: when is a time you realised that your relationship with a teacher improved how you enjoyed learning? ................................................................................. ................................................................................. When is a time you have been a positive role model for other students in class with your teachers? .................................................................................

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

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

Multiple Intelligence Visual Intelligence: when learning, you prefer and enjoy drawing images, painting colours, using maps, picturing plans and doing jigsaws. When is a time that you used this intelligence well?

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................................................................................. ................................................................................. Habit of Mind – how could communicating with clarity and precision help you with Teacher Factor? .................................................................................

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“What teachers are, is more important than what they teach.” Karl Menninger

Acknowledgement: Gardner

What are three differences between how your teachers teach?

DOING TO GROW:

what do you need to start or finish this week and which of your strengths and resilience skills will you need to use to follow through to do this?

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?

How did I use my strengths? 43

Fabulous First 5 Minutes: Creating a Purpose:

what are foods that are good for you that you should eat more of?

what little positive things are you looking forward to doing and achieving this week?

Health + strengths

Student Voice

SELF-KINDNESS

WHY: by using your strengths to practise being kind to yourself, as you treat your friends, you will grow your wellbeing, self-acceptance and self-belief. HOW: daily, create positive emotions in yourself by writing down what you are looking forward to and what you are grateful for. Every week write a kind mantra in your planner and on your phone’s screen to live by, such as, I am a person who is proud of my efforts. Self-kindness multiplies your problem-solving and thinking abilities. Acknowledgement: Neff & McGehee

DO: when is a time you were kind to yourself and how did you feel? ................................................................................. ................................................................................. What are three kind things that you will do for yourself this week? 1...............................................................................

What are three strengths your class could use to enjoy learning more? .........................................................................

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

Mindful Maze Enjoy the challenge of finding your way through it!

2............................................................................... 3............................................................................... Use canva to make a kind self-mantra that you could use as a screen saver on your phone. .................................................................................

Habit of Mind – how could responding with wonderment and awe, help you with Self-kindness? ................................................................................. ................................................................................. “What lies behind us and what lies before us are tiny matters, compared to what lies within us.” Ralph Waldo Emerson

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DOING TO GROW:

what do you need to start or finish this week and which of your strengths and resilience skills will you need to use to follow through to do this?

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 interested me? 85

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.

Mathematical/Logical Intelligence

Musical/Rhythmic Intelligence

Circle the words that you feel confident about and enjoy doing.

INTELLIGENCE VERBAL/ LINGUISTIC

WHAT ARE TWO THINGS I WILL TRY FOR EACH INTELLIGENCE? 1. 2.

VISUAL/ SPATIAL

MATHEMATICAL/ LOGICAL

MUSICAL/ RHYTHMIC

2. 2. Acknowledgement: Howard Gardner

“Be faithful in small things, because it is in them that your strength lies.” Mother Teresa

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Multiple Intelligences Physical/Kinaesthetic Intelligence

Intrapersonal Intelligence

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.

INTELLIGENCE PHYSICAL/ KINAESTHETIC

WHAT ARE TWO THINGS I WILL TRY FOR EACH INTELLIGENCE? 1. 2.

INTRAPERSONAL INTELLIGENCE

INTERPERSONAL INTELLIGENCE

NATURALISTIC INTELLIGENCE

2. 2. 2.

My strongest intelligence is:

Acknowledgement: Howard Gardner

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

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Positive Self-talk in Action This Lesson: The PERMAH+ Learning Intention is for you to learn how to use positive self-talk as an effective coping strategy. PERMAH+ Reflection: how do you create I can and I will statements and when do you use them? Positive Self-talk is a coping strategy which spurs you on to learn and try new approaches to overcome challenges and setbacks you have. This creates positive emotions in you to build your wellbeing. Make up some of your own I can and I will positive self-talk statements.

EFFORT – I can and I will

INITIATIVE – I can and I will

• keep asking questions when I don’t understand

• apply what I learn to new situations

• practise what I learn

• feel good to do good and do good to feel good

• try hard to learn new ways to think

• create a learning timetable to stay focused

• smile and say hello every morning.

• do at least three kind things every day.

Make up positive self-talk statements for:

I need to start reading more to learn in better ways

I feel unhealthy because I am not sticking to most of the Big Five

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I want to stop giving in to myself when things get hard

I want to have something to look forward to every day

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COURAGE – I can and I will

SELF-CONTROL – I can and I will

• say no to my friends when they want to do something risky

• pause and notice something different about every day

• say sorry when I upset someone

• listen to others’ words not my thoughts

• forgive others who upset me

• control my feelings and impulses

• include students who feel left out.

• concentrate on the body language I use.

Make up positive self-talk statements for:

There is something that I really want to do but am scared to

I need to stop blaming others for my learning outcomes

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I want to stop doing risky things with my friends .............................................................................

............................................................................. I am feeling FOMO and can’t stop looking at my phone .............................................................................

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............................................................................. Acknowledgement: Ryan & Deci

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

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Cornell Note Taking Process This Lesson: The PERMAH+ Learning Intention is for you to learn how to improve the way you take notes in class using this process. PERMAH+ Reflection: what do you write in each section of the page? When you use both sides of your brain in class taking notes, you will build strong and fast brain pathways. The Cornell Process enables you to do this. Break up your page as below

Cues & Questions

Notes

<.................... 5cm ...................> During class

Use points, not sentences

How does it connect to what you already know?

Main ideas

What questions do you have? Draw diagrams & idea maps

Use your own words to rephrase what your teacher says Note points teacher repeats or emphasises Use your own abbreviations and symbols Leave a line between ideas

Soon after class

Write down examples, quotes and details

Review note taking column and write down

Summary At home Read over your notes for five minutes in each subject Focus on highlighting main points, ideas and facts

5cm

<..................

Not looking at your notes, attempt to answer your questions from class

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main points and ideas words used and their meanings

Enter these in an interactive thinking tool from the website for your visual memory

Acknowledgement: Walter Pauk

“The real voyage of discovery consists not in seeing new landscapes, but in having new eyes.” Marcel Proust

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