2019 YEARS 5-6 MY WELLBEING JOURNAL
building MY BEST POSSIBLE SELF Doing kind things to make others’ lives better is the best way to grow your wellbeing and build your best possible self. A smile, eye contact and saying hello with your heart is a great way to start.
STUDENT NAME....................................................................................... CLASS............................................ Talking and sharing in person with other people builds healthy relationships. Turn off your device to enjoy the great feelings you have by achieving what you set out to do side-by-side with others. Accepting and understanding that I have the choice to: l earn and try new more difficult things to stretch and grow my abilities u se positive I can and I will self-talk to lift my efforts to shine as a person s how that I care and value other people by being kind
Focusing on building my best possible self by: being grateful for the good things in my life giving into myself when things don’t go not my way being hopeful and positive about my future oing the right thing and doing the thing d right.
u se my strengths in my every thought, word and action.
Write a short job description of the tasks you need to do as a student. What do you expect from yourself?
........................................................................................................................................................................... ........................................................................................................................................................................... ........................................................................................................................................................................... Acknowledgement: Sonja Lyubomirsky & Tal Ben Shahar
Strengths for relationships Weeks The challenge over the week is for individuals and classes to enjoy focusing their energies on creating activities for and showing the suggested strength to grow all members of the school community’s wellbeing. Term 1: Gratitude Week – the week beginning on page 22 Term 2: Teamwork Week – the week beginning on page 52 Term 3: Kindness Week – the week beginning on page 74 Term 4: Leadership Week – the week beginning on page 94
“If you are not willing to learn, no one can help you. If you are determined to learn, no one can stop you.” Saying
1
exercise and vitality BREATHING DEEPLY Wellbeing Bank: to develop my Exercise and Vitality by breathing deeply to relax. Being able to self-calm yourself when you feel tense is a great life skill to have. Square Breathing is a type of deep breathing and will relax you in five minutes.
GRATITUDE WEEK
This week have fun and make a special difference to other peoples’ lives by creating activities to use the strength GRATITUDE to grow relationships with your family, friends and school community.
Nobody knows you are doing it. Describe how you calm yourself now. .......................................................................................... .......................................................................................... Square breathing has four parts which you repeat. Sit with your hands on your lap and feet flat on the floor. For a slow count of five on each: 1. i nhale and exhale through your nose only 2. i nhale through your mouth and exhale through your mouth 3. i nhale through your nose and exhale through your mouth 4. i nhale through your mouth and exhale through your nose. > Website: Wellbeing Builder Reflection.
RESILIENCE BUILDER
Describe two things you do or will start doing for each of your signature and top supporting strengths to make others’ lives better because they matter.
ACTIONS
What are two things I will start doing to relax myself by breathing deeply?
1. 2.
MINDFUL COLOURING IN
22
CHARACTER STRENGTH
Describe a time you showed Gratitude and how you felt using it. Who is someone you know who shows Gratitude well and what do they do to show it?
READERS ARE LEADERS PAGES How did you enjoy reading today?
MONDAY
TITLE/S
TUESDAY
How did you enjoy reading today?
WEDNESDAY
How did you enjoy reading today?
THURSDAY
How did you enjoy reading today?
FRIDAY
How did you enjoy reading today?
STRENGTHS’ BOOSTER
THIS WEEK I WILL...
HOW DID YOU FEEL THIS WEEK?
WHAT WENT WELL THIS WEEK?
ACTIVITY ONE STRENGTHS Journal five activities I really enjoy doing and the two main strengths I use when doing each of them.
Select a face which shows how you felt this week.
What are three things you are really looking forward to next week?
Choose a Positive Personal Descriptor I will role model.
Think about three good things that happened, no matter how small they were, that you were grateful for this week. What did you do to make them happen and how can you make them happen again?
23
meaning and purpose BRAIN TIME PATTERNS Wellbeing Bank: to boost my Meaning and Purpose by valuing my time to create time patterns for my brain. The best way to make more time for yourself to do the things you love doing, is to create time patterns for your brain to look for.
MINDFULNESS ACTIVITY
LEAVES Go outside and pick up as many different types of leaves as you can in five minutes. Go back inside and describe how each of them feels, how many lines they have on them, how they smell and anything else you notice about each one.
You do this, by asking your family to help you put your Musts and Options on a simple timetable, which you put on the fridge at home. When you arrive home from school your brain will tune into your timetable. Describe how you organise your time now. .......................................................................................... .......................................................................................... .......................................................................................... .......................................................................................... As well as your Musts and Options, put down when you will exercise for an hour daily, read and do your home learning. Check your timetable every Sunday night. > Website: Wellbeing Builder Reflection.
RESILIENCE BUILDER
What are five positive emotions you enjoy feeling, the body language you show and describe a time/s you have felt them.
ACTIONS
What are two things I will start doing to value my time by creating time patterns for my brain?
1. 2.
MINDFUL COLOURING IN
24
CHARACTER STRENGTH
Describe a time you showed Judgement and how you felt using it. Who is someone you know who shows Judgement well and what do they do to show it?
READERS ARE LEADERS TITLE/S
PAGES
MONDAY
How did you enjoy reading today?
TUESDAY
How did you enjoy reading today?
WEDNESDAY
How did you enjoy reading today?
THURSDAY
How did you enjoy reading today?
FRIDAY
How did you enjoy reading today?
WELLBEING FITNESS CHALLENGE
THIS WEEK I WILL...
HOW DID YOU FEEL THIS WEEK?
WHAT WENT WELL THIS WEEK?
OTHERS MATTER Acts of Kindness – looking for at least two opportunities to give of myself to make others’ lives better and recognising when others do kind things for me by thanking them.
Select a face which shows how you felt this week.
What are three things you are really looking forward to next week?
Make someone’s day with a kind word or action.
Think about three good things that happened, no matter how small they were, that you were grateful for this week. What did you do to make them happen and how can you make them happen again?
25
STRENGTHS AND EMOTIONS BELIEVING IN & ACCEPTING YOURSELF Wellbeing Bank: to build my Strengths and Emotions by believing in and accepting myself for me. You are a young person who matters, with your own strengths and special individual qualities.
MINDFULNESS ACTIVITY
GRATITUDE CHECK It doesn’t matter what time of day it is. Think of and write down as many things that have happened today that you are thankful for and why you are.
For a healthy state of wellbeing, believe in your self-worth and accept your full range of feelings. Use your strengths to look for what is good about things and tackle the Wellbeing Fitness Challenges and Strengths’ Boosters. To boost your self-belief, do kind acts for others and write down three good things which happened each day. Often reflect on achievements you are proud of. Describe what you do now to grow your self-belief. .......................................................................................... .......................................................................................... Share with your family if you are not prepared to try new things, blame others for what you do and feel your best isn’t good enough. Acknowledgement: Albert Bandura.
> Website: Wellbeing Builder Reflection.
RESILIENCE BUILDER
With two friends take it in turns to role play a character strength for twenty seconds and try to guess which one he/she is acting out. Do three each.
ACTIONS
What are two things I will start doing to accept myself as me to build my self-belief?
1. 2.
MINDFUL COLOURING IN
26
CHARACTER STRENGTH
Describe a time you showed Zest and how you felt using it. Who is someone you know who shows Zest well and what do they do to show it?
READERS ARE LEADERS TITLE/S
PAGES
MONDAY
How did you enjoy reading today?
TUESDAY
How did you enjoy reading today?
WEDNESDAY
How did you enjoy reading today?
THURSDAY
How did you enjoy reading today?
FRIDAY
How did you enjoy reading today?
STRENGTHS’ BOOSTER
THIS WEEK I WILL...
HOW DID YOU FEEL THIS WEEK?
WHAT WENT WELL THIS WEEK?
STRENGTHS THINKING Every day for two of my strengths, I will choose the best Habits of Mind ways to think when using them.
Select a face which shows how you felt this week.
What are three things you are really looking forward to next week?
Forgive myself for something.
Think about three good things that happened, no matter how small they were, that you were grateful for this week. What did you do to make them happen and how can you make them happen again?
27
positive engagement HOME LEARNING PATTERNS Wellbeing Bank: to build my Positive Engagement by learning in the same place at home. Learning in the same place every night at home, creates patterns for your brain to look for to make getting started easier. It also puts you in charge of your feelings, which is an important resilience skill to develop.
MINDFULNESS ACTIVITY
POSITIVE EMOTIONS For the next week choose two Positive Emotions you will feel for each day. Think about what body language you will show for each of them.
Describe where you learn at home now. .......................................................................................... .......................................................................................... Aim to make the area neat, quiet, colourful, well lit, warm and comfortable. Be well organised with pens, rulers, paper and a computer, but not at the kitchen table and without distractions such as a TV. To learn better, wear warm loosely fitting clothes and sip on water which is good for your brain. In your bedroom put up colourful posters of your achievements and proud moments. > Website: Wellbeing Builder Reflection.
RESILIENCE BUILDER
Different people may show their emotions through body language in different ways to you. With a friend discuss three times you have misread other peoples’ body language for the emotions they were experiencing.
ACTIONS
What are two things I will start doing to learn in the same area every night at home?
1. 2.
MINDFUL COLOURING IN
28
CHARACTER STRENGTH
Describe a time you showed Perseverance and how you felt using it. Who is someone you know who shows Perseverance well and what do they do to show it?
READERS ARE LEADERS PAGES How did you enjoy reading today?
MONDAY
TITLE/S
TUESDAY
How did you enjoy reading today?
WEDNESDAY
How did you enjoy reading today?
THURSDAY
How did you enjoy reading today?
FRIDAY
How did you enjoy reading today?
WELLBEING FITNESS CHALLENGE
THIS WEEK I WILL...
HOW DID YOU FEEL THIS WEEK?
WHAT WENT WELL THIS WEEK?
FEEL GOOD MENU Delicious Feelings – making a list of my ten best of best feel good activities and choosing to do one every day to thrive and flourish.
Select a face which shows how you felt this week.
What are three things you are really looking forward to next week?
Think of the three emotions I love feeling.
Think about three good things that happened, no matter how small they were, that you were grateful for this week. What did you do to make them happen and how can you make them happen again?
29