Wellbeing@School Journal for Teachers by learning_curve

WELLBEING@SCHOOL JOURNAL Create the healthy school-life balance you want for yourself. To generate the inner drive and motivation to achieve this, you will need to be self-determined. That is, feeling a sense of choice in what you do, confidence in your role competencies and feeling connected to people@school.

» » » ABOUT ME « « « This year my purpose at school is to:

Challenges that I expect to face at school are:

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

Choices that I will need to make to overcome these challenges are :

People at school who I can connect with to develop my role and skills competencies are:

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

STRENGTHS WEEKS Throughout this journal, there are frequent opportunities to practise using your strengths at school. To focus more on specific strengths, there are four Strengths Weeks, spread throughout the year for Teamwork, Gratitude, Kindness and Leadership, and sheets for these weeks are in the rear.

TEAMWORK WEEK

The warmest feelings you can have in your part of a group or heart at work are team who achieve when you are something together. be big, just things where each of you They don’t have to gave of yourself accomplish what to share your best you all set out to to do and are grateful for. This week, put up a copy of this sheet in your workplace people at work to and encourage jot down and value when working little things that they are enthusiastic about things you appreciate. together. Privately, also jot down little teamwork This a great family activity too. Remember, not every day is good, but there them and write them down to feel positive. is good in every day. Look for

Put the sheets up in your staff rooms for interested people to have fun jotting down their thoughts and sharing how they use these strengths. Also, good activities for your family to do together. “What is necessary to change a person is to change their awareness of themselves.” Abraham Maslow

WELLBEING@SCHOOL JOURNAL

POSITIVE EMOTION@SCHOOL

Character Strengths@School There are twenty-four Character Strengths, which are valued personal traits which make up who you are as a person, and what you use to make sense of your world at school. Everyone has their own special mix of them depending on their life experiences. Discover yours by doing the free survey at www.viacharacter.org. For each strength below, write in your VIA number and something you do at school.

CREATIVITY

CURIOSITY

JUDGEMENT

Coming up with original and novel ways to think about, design and do things. Can be applied to nearly every human pursuit and your roles at school.

Finding fascination in exploring and discovering more about things that interest you. Can be extended to learning more about how you can perform roles at school better.

Being open minded to consider and examine them from all angles to arrive at logical conclusions. Can include changing how you perform your roles at school from learning new approaches.

LOVE OF LEARNING Thriving on mastering new skills and competencies at school, whether from your own curiosity to develop yourself or from being part of a cooperative and sharing team.

Your VIA No.

PERSPECTIVE

BRAVERY

Being able to make sense of your roles at school, be open to new ideas, and share your thoughts wisely with other people at school.

Being able to overcome a work setback or challenge at school, and acting on and speaking up on what your mind tells you is the right thing to do, even when unpopular.

Your VIA No.

PERSEVERANCE

HONESTY

ZEST

Pushing through obstacles at school to finish what you start, and following through on what you say you will do, particularly when it is difficult.

Being truthful at school and presenting yourself as someone who is sincere, sticks to what you know is right, and takes responsibility for your words and actions.

Approaching your school life with energy and enthusiasm, not performing your roles half heartedly, and enjoying every day as an exciting adventure to make your best self at school.

Your VIA No.

LOVE

KINDNESS

Seeking and valuing close social connections and relationships with people at school, particularly those who you work closely and cooperatively with and rely on.

At school, doing good to feel good, and feeling good to do good. Being prepared and wanting to give of yourself to do little kind things often for others at school.

Your VIA No.

SOCIAL INTELLIGENCE Your VIA No.

Being aware of the reasons behind what make other people do things at school, and then adjust what you do to enable cooperative working relationships to support each other.

Your VIA No.

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

WELLBEING@SCHOOL JOURNAL

Your VIA No.

POSITIVE EMOTION@SCHOOL

Character Strengths@School Encouraging people at school to have fun doing the strengths weeks together is a proactive way to bring character strengths alive. To learn more about Character Strengths, google the enjoyable 8 minute Tiffany Schlain youtube clip, called, “Science of Character.” You may also wish to identify and use specific strengths to assist you to feel more self-determined and motivated.

TEAMWORK

FAIRNESS

LEADERSHIP

Cooperating well as a member of different teams at school, feeling valued by them, and contributing your fair share to achieve what the team set out to do.

Choosing to treat all people at school with respect, kindness and integrity. Be consistent to use the same courtesy and show that you value them all.

Encouraging and enabling people at school to enjoy cooperating together to practise and achieve shared goals, while maintaining respectful expectations and relationships.

Your VIA No.

FORGIVENESS

HUMILITY

PRUDENCE

Being strong to accept that making mistakes is part of being human, and forgiving people at school who do so, and give them a second chance.

Letting your achievements at school speak for themselves, and quietly and efficiently go about how you perform your roles to contribute to the teams you are part of.

Making considered and careful choices to avoid taking undue risks at school, and not saying or doing things that you might later regret.

Your VIA No.

SELFREGULATION At school, being selfaware of the emotions you are feeling, controlling your impulses, and being self-disciplined in your different roles. Having grit to stay focused.

Your VIA No.

APPRECIATION OF BEAUTY & EXCELLENCE Your VIA No.

Noticing and appreciating beauty, excellence and outstanding performances at school and in life, from nature to everyday school experiences.

Your VIA No.

GRATITUDE

Your VIA No.

Being aware of and thankful for the efforts of people at school and the good things that happen everyday; avoiding being on autopilot and taking things for granted.

HOPE

HUMOUR

SPIRITUALITY

Believing that through your own efforts, that you can influence your own future at school and achieve the goals you have set for yourself and as part of teams.

Enjoying laughing and having fun with people at school, and bringing smiles to their faces. Sharing the light and bright side of school life to generate positive emotions.

Having something bigger than yourself as your school purpose and which brings you meaning to understand where you fit in the big scheme of things.

Your VIA No.

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” Aristotle

WELLBEING@SCHOOL JOURNAL

ACCOMPLISHMENT@SCHOOL

Resilience@School to Respond Well Resilience is being able to respond well to a challenge at school. When you are faced with a challenge, your brain assesses it as either short term for survival, fight or flight, or long term for future success and responds accordingly. The resilience skills you need to overcome the challenge follow below. Describe a time when you have used each one and self-assess on how you are developing each one using A – usually, B – at times, C – not yet. Optimism and Hope: you believe that you can influence your work future at school through your own efforts. A – usually, B – at times, C – not yet. When is a time you have done this well at school?

Impulse Control: you are self-aware at school when you speak and act without thinking. A – usually, B – at times, C – not yet. When is a time you have done this well at school?

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

What is a situation at school where you can use this skill?

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

Tip: work at your school goals and write down new ones each term.

Tip: practise coping strategies, such as colouring in and deep breathing, to pause to connect with yourself.

Regulating Emotions: you can control both the intensity and duration of your emotions at school. A – usually, B – at times, C – not yet. When is a time you have done this well at school?

Thinking Flexibly: you can contest negative thinking with self-talk and change the way that you think for differing challenges at school. A – usually, B – at times, C – not yet. When is a time you have done this well at school?

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

Tip: identify and use specific strengths to reduce the strength of your emotions when you feel them intensifying.

Tip: when faced with differing situations, choose the Habit of Mind you think is the best way to think.

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

WELLBEING@SCHOOL JOURNAL

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

ACCOMPLISHMENT@SCHOOL

Resilience@School to Respond Well Being confident in your competence to use this set of resilience skills, will enable you to anticipate and respond well to awkward situations at school to either avoid or overcome them. Possessing all of these skills is essential to be able to bounce back.

Empathy: you show that people at school matter by accepting their needs and feelings. A – usually, B – at times, C – not yet. When is a time you have done this well at school? ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... What is a situation at school where you can use this skill? ................................................................................................................................... ................................................................................................................................... ...................................................................................................................................

Building Social-Connectedness: you enjoy being with people at school by creating and maintaining respectful relationships. A – usually, B – at times, C – not yet. When is a time you have done this well at school? ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... What is a situation at school where you can use this skill? ................................................................................................................................... ...................................................................................................................................

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

Tip: look for opportunities to listen actively, to be kind and considerate to people at school.

Tip: use welcoming body language in all of your interactions with people at work.

Self-Belief: you can trust yourself at school to be reliable, open, compassionate and to have what it takes to perform your roles well.. A – usually, B – at times, C – not yet. When is a time you have done this well at school?

When is a time you had a short term challenge at school and which of these resilience skills did you use to overcome it?

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

When is a time you had a longer term challenge at school and which of these resilience skills did you use to overcome it?

................................................................................................................................... What is a situation at school where you can use this skill? ................................................................................................................................... ................................................................................................................................... ................................................................................................................................... Tip: create positive self-mantras as screen savers for your mobile and laptop to be honest with the person who you see in the mirror.

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

“You were given this life because you are strong enough to live it.” Ain Eineziz

WELLBEING@SCHOOL JOURNAL

POSITIVE EMOTION@SCHOOL

Being Self-Determined WHY: by understanding that being self-determined enables you to feel that you have control over the choices you have in your life at school, you will be likely to choose to be self-determined. HOW: to be self-determined at school, three key psychological needs must be met. Competence: the need to feel that you can learn and master different skills in your roles at school. Connection: the need to feel that you belong and matter to others in your school. Autonomy: the need to feel in control of your choices at school and achieving your goals for school. When you experience these three things you are motivated from within (intrinsically) to enjoy and focus on becoming your best self at school. Acknowledgement: Ryan & Deci

DO: what do you need to do to build your competence to learn and master the skills for the roles you have that you need to master? ................................................................................................................................................................................................................................................................................................................................... ................................................................................................................................................................................................................................................................................................................................... ................................................................................................................................................................................................................................................................................................................................... Who are people at school you feel a connection with and who else do you want to develop a connection with? ................................................................................................................................................................................................................................................................................................................................... ................................................................................................................................................................................................................................................................................................................................... ................................................................................................................................................................................................................................................................................................................................... What do you feel in control of in your at school life (autonomy), and what do you want to have more choice in to achieve your goals for school? ................................................................................................................................................................................................................................................................................................................................... ................................................................................................................................................................................................................................................................................................................................... What resilience skills could help you to do this well at school? (see pages 8-9) ................................................................................................................................................................................................................................................................................................................................... “I am not what happened to me, I am what I choose to become.” Carl Gustav Jung

Attitude of Trust: showing that you have faith in other people at school to do what they say they will do, and thanking them when they do so. Trust is the glue which enables feelings in our relationship being connected, protected and respected. When is a time/s at school you felt you had this attitude?

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

What is a way I could use the character strength HONESTY at school?

ATTITUDES OF SCHOOL

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

Acknowledgement: Jane Dutton

WELLBEING@SCHOOL JOURNAL

What do I want to achieve this week?

THIS WEEK Monday | What is a proud achievement? ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ Tuesday | Who are people you really care for and treasure? ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ Wednesday | What are you looking forward to most today? ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ Thursday | What do you feel like after exercising outdoors in the fresh air? ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ Friday | What are your two favourite positive emotions to experience? ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ Saturday/Sunday | What is something on your bucket list to do? ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................

BIG FIVE CHECK IN Colour in how you did this week.

Feel Positive

WELLBEING@SCHOOL JOURNAL

Exercise Daily

Sleep well

Eat Healthy

Drink water 15

ENGAGEMENT@SCHOOL

Self-Image WHY: by understanding the image you have of yourself at school and how it is influenced by the people you are with, you are likely to choose to spend more time with those people who are optimistic. HOW: to create a positive mental picture of who you are, do the Values In Action Character Strengths Survey at www.viacharacter.org to learn what your strengths are (see pages 6-7), describe your abilities, such as, I am good at helping others, and your personal attributes that you are proud of, such as, I am a trusting and reliable friend. For each of your top strengths, write down one way you can use it at school, e.g. I will use curiosity to learn more about how I can support others. Acknowledgement: Rogers, Crisp & Turner

DO: what is one of your strengths that you could focus on using more at school to become more competent in your roles? ................................................................................................................................................................................................................................................................................................................................... ................................................................................................................................................................................................................................................................................................................................... ................................................................................................................................................................................................................................................................................................................................... Which of your personal attributes and strengths could you use to connect more with people at school? ................................................................................................................................................................................................................................................................................................................................... ................................................................................................................................................................................................................................................................................................................................... ................................................................................................................................................................................................................................................................................................................................... How do you feel that by knowing more about who you are, can provide you with more choices at school? ................................................................................................................................................................................................................................................................................................................................... ................................................................................................................................................................................................................................................................................................................................... What resilience skills could help you to do this well at school? (see pages 8-9) ................................................................................................................................................................................................................................................................................................................................... “You were born to be real, not be perfect.” Unknown

What do I want to achieve this week? ........................................................................................................................................................ ........................................................................................................................................................

MINDSETS@SCHOOL RESILIENT MINDSET: mental toughness to stick at it. When is a time at school that you handled frustration and confusion well when things didn’t go your way? How did people at school respond?

What are you looking forward to most this week?

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

WELLBEING@SCHOOL JOURNAL

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

THIS WEEK Monday | What is something you feel a strong sense of purpose about? ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ Tuesday | Who is someone who is always there for you? ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ Wednesday | What are two boring things that you practice doing better? ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ Thursday | What good things could happen if your phone was off for 2 days? ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ Friday | When is a time that being with other people has lifted your spirits? ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ Saturday/Sunday | When is a time you felt relieved after saying sorry to someone? ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................

BIG FIVE CHECK IN Colour in how you did this week.

Feel Positive

WELLBEING@SCHOOL JOURNAL

Exercise Daily

Sleep well

Eat Healthy

Drink water 29

MEANING@SCHOOL

Give to Live WHY: by understanding that most people get much more pleasure from giving of themselves to others than from receiving from others, you will be open to looking for opportunities to give of yourself to live more at school. HOW: when you give, your body language is sending the message to other people at school, that you value them, which in turn releases the feel-good brain chemical serotonin. When others give to you, you will feel that they think you matter as a person. This giving and receiving without wanting anything in return, builds a cooperative and caring atmosphere in your school. It takes courage to give of yourself, because not everyone may accept your kindness. When this happens open your heart anyway; your wellbeing will benefit. Acknowledgement: Frankl & Nakanishi

DO: when you give of yourself to people at school and they feel that you value them, how could that benefit their confidence and competence? ................................................................................................................................................................................................................................................................................................................................... ................................................................................................................................................................................................................................................................................................................................... ................................................................................................................................................................................................................................................................................................................................... In what ways could having an atmosphere of giving at school, add meaning to and benefit connections between people? ................................................................................................................................................................................................................................................................................................................................... ................................................................................................................................................................................................................................................................................................................................... Brainstorm to come up with four simple ways that you could choose to give of yourself to add meaning to you and others’ lives at school? ................................................................................................................................................................................................................................................................................................................................... ................................................................................................................................................................................................................................................................................................................................... What resilience skills could help you to do this well at school? (see pages 8-9) ................................................................................................................................................................................................................................................................................................................................... “You make a living by what you get. You make a life by what you give.” Winston S. Churchill

What do I want to achieve this week?

RESPECTFUL RELATIONSHIPS

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

What could happen with your relationships when others’ expectations of acceptable and friendly behaviours at school are different to yours?

What are you looking forward to most this week? ........................................................................................................................................................ ........................................................................................................................................................

WELLBEING@SCHOOL JOURNAL

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

THIS WEEK Monday | When is a time you overcame a challenge which nearly beat you? ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ Tuesday | What is something you have that you are really grateful for? ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ Wednesday | What are the benefits of sharing ideas at work? ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ Thursday | What do you do to relax and relieve stressful feelings? ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ Friday | What went well today that you were grateful for? ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................ Saturday/Sunday | When is a time you lost track of time doing something you love? ................................................................................................................................................................................................................................................................................................................................................ ................................................................................................................................................................................................................................................................................................................................................

BIG FIVE CHECK IN Colour in how you did this week.

Feel Positive

WELLBEING@SCHOOL JOURNAL

Exercise Daily

Sleep well

Eat Healthy

Drink water 33

WELLBEING@SCHOOL REFLECTION PAGE

WHICH STEP HAVE YOU REACHED TODAY ?

Goal Reflection: How well did you move towards achieving each of your goals and what is something valuable you learnt?

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

Sense of Competence@School: Achieved it

Not quite

Learnt a lot

Learnt:............................................................................................................................................................................................ ................................................................................................................................................................................................................ Sense of Connectedness@School: Achieved it

Not quite

Learnt a lot

Learnt:............................................................................................................................................................................................................................................................................................................... Sense of Choice@School:

Achieved it

Not quite

Learnt a lot

Learnt:............................................................................................................................................................................................................................................................................................................... Self- Kindness:

Achieved it

Not quite

Learnt a lot

Learnt:............................................................................................................................................................................................................................................................................................................... PERMAH@SCHOOL Reflection: How did you grow for each of the elements of wellbeing and what is something valuable you learnt? Positive Emotion@School:

Grew a lot

Learnt something valuable

Went OK

Learnt................................................................................................................................................................................................................................................................................................................. Engagement@School:

Grew a lot

Learnt something valuable

Went OK

Learnt:............................................................................................................................................................................................................................................................................................................... Relationships@School:

Grew a lot

Learnt something valuable

Went OK

Learnt:............................................................................................................................................................................................................................................................................................................... Meaning@School:

Grew a lot

Learnt something valuable

Went OK

Learnt:............................................................................................................................................................................................................................................................................................................... Accomplishment@School:

Grew a lot

Learnt something valuable

Went OK

Learnt:............................................................................................................................................................................................................................................................................................................... Health@School:

Grew a lot

Learnt something valuable

Went OK

Learnt:............................................................................................................................................................................................................................................................................................................... Big Five Reflection: Colour in on each of the five how you felt that you progressed?

BIG FIVE CHECK IN

Feel Positive

Exercise Daily

Eat Healthy

Sleep well

Drink water

“The further you can look back, the further you can look forward.” MW

WELLBEING@SCHOOL JOURNAL

Chill Time: Turn off for a few hours and colour in the mandala. You’ll be surprised how good you will feel.

WELLBEING@SCHOOL JOURNAL

4. Self-Kindness – what do you want to do to treat myself well?

3. Sense of Choice@School – what school areas do I want to have more choice in?

2. Sense of Connectedness@School – which people at school do you want to connect with more?

1. Sense of Competence@School – what school role skills do I want to become more competent at?

STRENGTHS Which strengths will I use to do this? How?

LEARNING SUPPORT Who can I ask for help to learn what I need to learn?

“It’s not what you look at that matters, it’s what you see.” Henry David Thoreau

OBSTACLES

What is a possible challenge to overcome?

GOALS & TARGETS

My motivation to build my Wellbeing@School. How will I know that I am moving forward?

eed N support

Acknowledgement: Sheldon & Adams Miller

Fair

eed N support

Going well

Fair

Going well

eed N support

eed N support Going well

Fair

eed N support

Going well

Fair

Going well

Choose one Choose one

PROGRESS After 7 weeks

After 4 weeks

PROGRESS

Writing down school goals is a tried and proven way to provide you with a sense of purpose at school to enjoy the challenge of learning new things to do what you do in a more satisfying way. Your goals are both your pathways forward and your anchors when things don’t go your way. Self-assess during the term on your progress towards achieving them, and set new goals every term.

Goals, Targets, Obstacles, Strengths and Learning Support Plan

ACCOMPLISHMENT@SCHOOL

MEANING@SCHOOL

Sense of Purpose

Finding Ikigai

Japanese people call their reason for waking up every day, their ikigai. Often, a lack of motivation is caused by not having a purpose in your life. To feel that you matter, comes from valuing yourself and having a sense of purpose, which enables you to focus your efforts on something bigger than yourself.

what you LOVE Passion what you are GOOD AT

What is something that means a lot to you which gives you a sense of purpose?

Mission

ikigai

Profession

what the World NEEDS

Vocation

what you can be PAID FOR

What is your personal ikigai for getting out of bed each morning? Acknowledgement: Nakanishi

www.learningcurve.com.au

................................................................................................................................................................................................................................................................................................... Look at the diagram. What is your ikigai, your reason for waking up every morning and going to school? ................................................................................................................................................................................................................................................................................................... ................................................................................................................................................................................................................................................................................................... What do you love at work?............................................................................................................................................................................................................................... ................................................................................................................................................................................................................................................................................................... What does the world need?.............................................................................................................................................................................................................................. ................................................................................................................................................................................................................................................................................................... What are you good at?......................................................................................................................................................................................................................................... ................................................................................................................................................................................................................................................................................................... What can you get paid for?.............................................................................................................................................................................................................................. ................................................................................................................................................................................................................................................................................................... What are little things you do which make a positive impact on others’ lives at school? And what would happen if you stopped doing them?

Acknowledgement: Frankl & Nakanishi

“Your purpose in life is to find a sense of purpose.” Unknown

126

WELLBEING@SCHOOL JOURNAL

ACCOMPLISHMENT@SCHOOL

Your Best Self James Womack once said, “commitment unlocks the doors of imagination, allows vision, and gives us the right stuff to turn our dreams into reality.” To become the person who you want to become at school, will take selfdetermined commitment to use your strengths to make gritty choices. Which quadrant currently best describes your commitment at school?

Lacking Commitment – going through the motions

Showing Commitment – being self-determined

Content to not make the choice to …

Making the choice to ….

No need to act with courage to …

Acting with courage to …

No Commitment –

Showing Some Commitment –

Refuse to make the choice to …

Unsure of how to make the choice to …

Unable to act with courage to …

Unsure how to act with courage to …

merely existing

trying to be self-determined

Assessment of Your Commitment: describe the reasons why you chose the quadrant that you feel you are currently in for commitment at school. ................................................................................................................................................................................................................................................................................................... ...................................................................................................................................................................................................................................................................................................

Expected Commitment: Describe the commitment that you think is expected from you by other people at school. ................................................................................................................................................................................................................................................................................................... ...................................................................................................................................................................................................................................................................................................

Your School – Life Vision: describe the school-life balance you want to create for yourself and the type of person who will be able to accomplish this. ................................................................................................................................................................................................................................................................................................... ...................................................................................................................................................................................................................................................................................................

Anticipated Roadblocks: describe possible/probable challenges, obstacles, setbacks and difficult choices that you will be confronted with at school. ................................................................................................................................................................................................................................................................................................... ...................................................................................................................................................................................................................................................................................................

People at School: describe how supportive people can play roles to assist you on your journey at school. ................................................................................................................................................................................................................................................................................................... ...................................................................................................................................................................................................................................................................................................

Assessment of Progress: describe how you are progressing to become the person who you wish to become at school. ................................................................................................................................................................................................................................................................................................... ................................................................................................................................................................................................................................................................................................... Acknowledgement: Sonja Lyubomirsky

“If it doesn’t challenge you, it won’t change you.” Fred Devito

WELLBEING@SCHOOL JOURNAL

127

POSITIVE EMOTION@SCHOOL

Regulating Your Emotions Experiencing anxiety and stress sometimes at school are perfectly normal. But the key is to act immediately to use coping strategies to self-calm and share your concerns with one of your trusted people. It will benefit you to be aware of what your personal warning signals for being stressed are.

Distress signals fall into three categories, which when combined affect your state of wellbeing at school: Physical: trembling, dizziness/headaches, skin disorders, pounding heart, breathlessness, tiredness. Emotional: anxiety, anger, depression, ill temperament, panic, lack of interest/boredom. Behavioural: disturbed sleeping patterns, frequent distraction, forgetfulness, abnormal eating habits. Which distress signals do you feel most often. Rate them using Usually At Times Not Yet

Describe what kind of signals your body sends you when you are under pressure. Also, write your distress signals on the different parts of your body outline drawn here.

Physical Usually At Times Not Yet

Emotional Usually At Times Not Yet

Behavioural At Times Not Yet

Acknowledgement: Tal Ben Shahar, Karen Rievich, Andrew Shatte

“You never know how strong you are until being strong is the only choice you have.” Bob Marley

130

WELLBEING@SCHOOL JOURNAL

Usually

RELATIONSHIPS@SCHOOL

Seven C’s Henry Ford once said, coming together is a beginning; keeping together is progress; working together is success. For many years, the key ingredients for us to feel connected, protected and respected in our roles at school, have been a sense of belonging, a sense of feeling valued, a sense of trust and a willingness to give of ourselves to other people at school. What are your thoughts?

connection

ltu

nc ide

MOTIVATION TRUST PURPOSE WELLBEING

ion

celebrat

contrib

ution

con

tro l

y aint cert 5

The last decade has seen considerable neurological research into how we can develop our brains to reduce the fight or flight response and function better as individuals at school. Seven core elements have been identified, called the Seven C’s, which are: Connection, Confidence, Certainty, Contribution, Control, Celebration and Culture. On the diagram, mark where you feel you are at for each C and join them to gain a visual idea.

Reflect on things you could do to develop each of these in yourself.

Connection – feeling socially connected and accepted, releases the powerful feel good brain chemical oxytocin, which unites peoples’ engagement at school. ...........................................................................................................................................................................................................................................................................................

Confidence – feeling confident in your own and other peoples’ capacities to make a positive difference at school, generates energy within your school community. ...........................................................................................................................................................................................................................................................................................

Contribution – feeling that you are a valued and contributing member of the school community, releases the feel good brain chemical serotonin, which inspires individuals at school. ...........................................................................................................................................................................................................................................................................................

Certainty – feeling confident that their contribution will be asked for, welcomed and valued, empowers people at school to have a sense of team purpose. ...........................................................................................................................................................................................................................................................................................

Control – feeling that you have a reason for why you are contributing to your school community, enhances your feelings of self-control and self-awareness. ...........................................................................................................................................................................................................................................................................................

Celebration – celebrating all peoples’ achievements at school, no matter how small, generates positive emotions in your school community to grow everyone’s wellbeing. ...........................................................................................................................................................................................................................................................................................

Culture – living by and embedding the first six C’s, creates patterns of behaviour in your school community, which in turn, develops a culture of the way we do things around here. ........................................................................................................................................................................................................................................................................................... Acknowledgement: Amy Brann from Synaptic Circle

“Diversity is not about how we differ. It is about how we embrace one another’s uniqueness.” Ola Joseph

WELLBEING@SCHOOL JOURNAL

131