2020 3-5 Grades Journal 40p

GRADES 3-5 MY WELLBEING JOURNAL 

EXPLORING MY BEST 

POSSIBLE SELF 

To grow into a happy and caring young person, work 

together with your friends, parents, and teacher 

by doing the activities in this journal. 

Doing little things add up to big things. 

My Name ........................................................................... 

My Class ............................................................................ 

My Teacher ........................................................................ 

I will draw a picture of me doing something I am really 

proud of. 

I will write about something I am really 

proud of. 

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

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1 

Strengths for relationships 

The following 4 strengths help you feel good and build 

the wellbeing of both yourself and others. 

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 

Every day adds 

up to you shining! 

Be on time 

Be at school 

That’s the wellbeing rule! 

“TEAM – Together Everyone Achieves More.” MW

index 

On every page of this journal, there are simple activities that have been shown to work to build your wellbeing little by 

little, so that you can explore your best possible self. There are no shortcuts to doing this. 

Strengths And Emotions 

Page 

Your Feelings.............................................................. 14 

You Matter................................................................. 26 

Bouncing Back........................................................... 40 

Bullying: No Way!..................................................... 54 

Firm Speaking............................................................ 66 

Strengths And People................................................ 80 

Reliving Special Moments.......................................... 94 

Talking To Yourself................................................... 106 

positive engagement 

Page 

Brain Pathways.......................................................... 16 

Learning Habits......................................................... 28 

Attitudes To Grow..................................................... 42 

Ways To Feel Better.................................................. 56 

Focus And Enjoyment................................................ 68 

Sharing Ideas............................................................. 82 

Listening Actively...................................................... 96 

Not Starting Things................................................. 108 

2 

RELATIONSHIPS AND OPTIMISM 

Page 

Family And Friends.................................................... 18 

Interested Listening................................................... 30 

Your Teacher.............................................................. 44 

Your Learning Group................................................. 58 

Feeling You Belong.................................................... 70 

Showing You Care..................................................... 84 

Your Helpers.............................................................. 98 

Friendship Groups.................................................... 110 

EXERCISE AND VITALITY 

Page 

Square Breathing....................................................... 22 

Out Exercising............................................................ 36 

Fresh Foods Are Best................................................. 48 

Laughing And Fun..................................................... 62 

Your Sleep.................................................................. 76 

Healthier Living......................................................... 88 

Holidays And Fun.................................................... 102 

Now Moments......................................................... 114 

skills and achievement 

Page 

Becoming Organized.................................................. 20 

Drawing And Writing................................................ 34 

Brain Exercise............................................................ 46 

On Time..................................................................... 60 

Writing Well.............................................................. 74 

Doing Projects............................................................ 86 

Solving Problems..................................................... 100 

Reading And Screen Time....................................... 112 

MEANING AND PURPOSE 

Page 

Special Interests’ Time............................................... 24 

Present And Sharing.................................................. 38 

Good Living............................................................... 50 

Accepting, Learning, Sharing.................................... 64 

What Went Well........................................................ 78 

Acts Of Kindness....................................................... 90 

Happy Leading........................................................ 104 

Making Things Right............................................... 116 

informationPage 

Front Page....................................................................1 

Index.............................................................................2 

Exploring My Best Possible Self....................................3 

Helpful Messages for Parents and Teachers......... 4 & 5 

Strengths and Virtues/Values.......................................6 

Strengths and Virtues/Values in Your Hand.................7 

Feelings and Emotions..................................................8 

Glad, Mad, Sad Feelings..............................................9 

Dolphin or Alligator Thinking.................................... 10 

I Can and I Will Self-Talk.......................................... 11 

Happy Ways to Look................................................. 12 

Happy Ways to Look X-Diagram.............................. 13 

Notes................................ 32-33, 52-53, 72-73, 92-93 

topicPage 

Respectful Relationships Understanding...........118-121 

Being Kind............................................................... 122 

Who Do I Really Look Up To?................................ 123 

Quarter 1 Three For Me Goals................................ 124 

Quarter 1 Reflections............................................... 125 







Fab Five Wellbeing Boosters................................... 132 

Books I Have Read.................................................. 132 

“You are the sunshine of my life.” Stevie Wonder

exploring my best possible self 

Think about the person you are growing up to be and have fun filling in the boxes about yourself and what matters to 

you below. Be proud of who you are and as a class share your “About Me” thoughts. 

ABOUT ME 

My birthday 

What I am good at doing 

Sports I especially like 

Hobbies. In my spare time 

I like 

Sports I don’t like 

My favorite foods are 

The best time in my life was 

3 

My favorite music 

Animals I like 

Where I like being most 

Favorite books 

What I like doing on my 

vacations 

Who I admire most 

Best activity in class there 

ever was 

What I’d like to do more of 

in class 

What I’d like to be better at 

doing 

“Enjoy the journey of good, better, best, never rest.” MW

helpful messages for parents and teachers 

This journal is composed of light and bright research-based activities for you to do with students both at 

home and at school to build both their and your wellbeing. You don’t have to do all of the activities, but 

the more the better. Through your efforts, students will be introduced to the six equally important elements 

which make up both their and your wellbeing. 

They are: 

strengths and emotions .– learning about and exploring their strengths and emotions. 

positive engagement 

.– focusing on the present moment to connect with themselves. 

relationships and optimism .– believing they and others matter and being positive. 

skills and achievement .– building their abilities to shine in their learning and thinking. 

exercise and vitality 

.– having a healthy body, healthy mind and zest for life. 

meaning and purpose 

– having a passion and a reason for trying hard. 

While using accurate language to describe wellbeing is an important factor in building a wellbeing culture 

within the school community, please don’t hesitate to introduce it gradually using simpler language for the 

elements, such as: 

Strengths and Feelings, Tuned In, Family and Friends, Skills and Trying, Fit and Healthy, What Matters. 

4 

On each week’s pages are enjoyable wellbeing building activities to encourage students to do, which include: 

Wellbeing Builder – exploring and adding to an element of wellbeing. 

Mindful Coloring In – enjoying concentrating to feel peaceful. 

Resilience Builder – developing their social-emotional resilience to build respectful relationships. 

Mindfulness Activity – activities to connect with themselves and their own thoughts. 

Emotions – learning to understand their own and others’ feelings. 

Readers are Leaders – developing a love of reading. 

What Went Well This Week – being grateful for the good things that happened in their lives. 

Talk about it with your Family -- encouraging family discussions about values for life and emotions. 

As the old saying goes, “children have seldom listened to us, but have never failed to imitate us.” Therefore, 

your success in helping students to make the most of these quality wellbeing exercises, depends largely on 

them seeing you valuing and completing the activities yourself. Making the choice to do this will also build 

your own wellbeing; give it a go! 

Acknowledgement: Martin Seligman, Chris Peterson, Karen Rievich, Andrew Shatte, Barbara Fredrickson & Jack Cranfield 

“No one tests the depth of the water with both feet.” Ashanti Proverb

helpful messages for parents and teachers 

The first choice all of us have in life is choosing to choose. Encouraging students to makes choices, some 

good and others not so good, is a great start to them developing the first two stages of their socialemotional 

intelligence. These are: 

Self-control, which involves students learning about their minds, the connection between their breathing 

and feelings and controlling their impulses. 

Self-awareness, which involves students learning about the connections between their minds, hearts and 

bodies, gratitude and what they are trying to achieve. 

The weekly activities provide opportunities for them to make choices. When they are faced with a choice, 

ask questions such as, “what do you think you could try first?”, “how did you think that way worked?”, 

“why do you think it worked?”, “why don’t you think it worked?” “what can you try next?” Avoid trying 

to control their choices to prevent them from making mistakes; research has proven it doesn’t work. 

Encouraging students to make choices, make and then fix mistakes is called Autonomous Supportive 

Parenting and Teaching. 

In the activities, students are often asked, “what do you think others would do or feel about this?” This is 

designed to cultivate the third stage of social-emotional intelligence in students, that being: 

Understanding Others, which involves students learning to consider other perspectives and to develop 

empathy for the needs and feelings of others. 

In all of the activities, make it fun by talking together about what they are doing and why. Video them 

doing things and then show it back to them to reinforce their self-awareness of their body language. 

Join in role playing with them to create an understanding of what they should act like, look like, sound 

like, know and can do for the different activities. Then extend these activities by asking them to write 

down or draw what they noticed other classmates acting like, looking like and sounding like. 

Create a Gratitude, Feelings and Strengths wall in the classroom and at home with pictures, little stories 

and drawings of students being grateful for what went well and showing different feelings and strengths. 

Encourage them to add to the wall when they have something they wish to share. 

During the year, both at school and at home, celebrate the Gratitude, Teamwork, 

Kindness and Leaderships weeks (see pages 22, 56, 80, 102). 

Assist them to make a Strengths Hand (see page 7) of their top five strengths 

and stick them on the Wall. Doing this enables conversations about using their 

strengths in their thoughts, words and actions. 

Every day encourage students to journal or draw good things that happened. 

As a family, at the evening meal, each of you share the good things you 

are grateful for that happened and also the things that could be better 

to learn from. 

At the beginning of every day at breakfast, encourage students to 

think about and say what they are most looking forward to today. 

5 

Goal setting is the first step on the journey to achieving mastery in any 

pursuit. Make it a class expectation to set goals for each quarter on 

the Three for Me goal setting pages (see pages 124-131) and regularly 

provide opportunities for them to self-assess on their progress towards 

achieving them. 

Acknowledgement: Tal Ben Shahar, Martin Seligman, Momentus Institute 

“Some succeed because they are destined to, but most succeed because they are determined to.” Saying

STRENGTHS AND VIRTUES/VALUES 

Your strengths are qualities which make up who you are as a person. Every one has 

their own mix of them, which makes all of us special in our ways. There are no bad 

strengths. Sometimes people misuse their strengths to make not so good choices 

about what they do. 

You use certain strengths to make important things happen in your life, which are 

called Virtues or Values. These are down the left hand side of the strengths table 

below. 

To explore your best possible self, think about what could be your top strengths. 

virtues/ 

values 

STRENGTHS TO BRING VIRTUES/VALUES ALIVE 

Learning and 

Thinking 

CREATIVITY 

Having new 

ideas and 

thoughts 

curiosity 

Being interested 

in learning more 

openmindedness 

Listening to 

others’ ideas 

THOUGHTFUL- 

NESS 

Showing close 

attention to 

thing 

CONFIDENCE 

Taking pride in 

yourself and 

your ideas 

SPIRIT AND 

CONFIDENCE 

BRAVERY 

Speaking up for 

what you know 

is right 

PERSISTENCE 

Keeping pushing 

and not giving 

up 

HONESTY 

Always telling 

the truth 

JOY 

Feeling alive and 

full of energy 

PATIENCE 

Being prepared 

to wait 

6 

CARING 

RELATIONSHIPS 

LOVE 

Valuing close 

relationships 

KINDNESS 

Giving of yourself 

to do kind 

things for others 

EMPATHY 

Understanding 

how others may 

feel 

COMPASSION 

Showing others 

and myself 

matter 

FRIENDLY 

Being kind to 

others 

WORKING 

TOGETHER 

COOPERATION 

Working well 

with others 

to achieve 

something 

HELPFUL 

Being of help to 

others 

ALERT 

Listening closely 

to others 

ACCEPTANCE 

Listening to 

advice and 

acting on it 

Cheerful 

Looking for the 

positives in life 

IN CHARGE OF 

YOU 

FORGIVENESS 

Accepting 

others’ mistakes 

HUMILITY 

Being quiet 

about your 

achievements 

Cautious 

Taking sensible 

and safe actions 

PRIDE 

Feeling great 

satisfaction in 

your or others’ 

achievements 

Responsible 

Having control 

over yourself 

and your 

decisions 

BIG FEELINGS 

GRATITUDE 

Being thankful 

for good things 

HOPE 

Looking at your 

life and future 

positively 

worth 

Showing how 

you and others 

are important 

TRUST 

To have faith 

and confidence 

in others 

Determination 

Focusing on 

achieving your 

goals 

Acknowledgement: Martin Seligman, Chris Peterson & VIA Institute 

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

STRENGTHS AND VIRTUES/VALUES IN YOUR HAND 

After exploring the strengths and virtues/values, think about what your top strengths could be. On each of the fingers 

and thumb below write down these strengths. For each strength write down or draw something you could do to use that 

strength. 

From now on you will always have your strengths in your hand to use! 

7 

“I have the whole world in my hands.” Saying

FEELINGS AND EMOTIONS 

Your feelings are called emotions and it is normal for you to feel many different ones, ranging from sad, to disappointed, 

to happy and full of joy. Each week a different emotion is included for you to think about. 

8 

A 

B 

C 

D 

E 

F 

G 

H 

I 

J 

K 

L 

M 

N 

O 

P 

Q 

R 

S 

T 

U 

V 

W 

Z 

accepting, afraid, alert, amazed, ambitious, amused, angry, annoyed, anxious, ashamed, at ease, aware 

bad, bored, brave, beautiful, bold, bubbly 

calm, careful, caring, cautious, charmed, cheerful, clever, comfortable, confident, compassionate, confused, 

creative, cruel, curious 

daring, delighted, depressed, determined, different, dirty, disappointed, disturbed, down, dull 

eager, easy-going, embarrassed, empathy, empty, energetic, enjoyable, enthusiastic, exhausted, excited, 

explosive 

fabulous, false, fantastic, forgive, free, fresh, friendly, frightened, full, funny 

generous, gentle, giggly, giving, glad, good, gorgeous, grateful, great, greedy, grumpy 

happy, healthy, heartened, helpful, helpless, high, homesick, honest, hopeful, hopeless, horrible, humble, 

hurt, hyper 

ignored, impatient, impressed, interested, involved 

jealous, jinxed, jolly, joy, jumpy 

keen, kind 

lazy, left out, likeable, lively, logical, lonely, lousy, lovable, loved, loving, low, loyal 

mad, merry, miserable, mixed up 

nasty, needy, negative, nervous, nice, not good enough, numb 

odd, open-minded, overlooked, over the moon 

pain, patient, peaceful, persistent, playful, pleased, positive, powerful, powerless, proud, pushy, put out, 

puzzled 

quiet 

rejected, relaxed, respectful, responsible, restless, rested 

sad, safe, satisfied, scared, secure, selfish, settled, shame, shining, shocked, shy, silly, sorry, spellbound, 

spot-on, strong, stunned, stupid, sulky, sure, surprised 

teased, tense, thankful, thoughtful, thrilled, tired, trust, trusted 

unhappy, unsafe, uplifted, upset, unwanted, upset, used, useful, useless 

valued 

wanted, weak, weary, wonderful, worthless, worthy, worried, wronged 

zany 

“There is no chance, only choice.” MW 

Sourced from Philosophy 101: Critical Thinking and Reachout

glad, mad, sad feelings 

To help you to build your understanding of the different emotions you may feel, put some of the emotions from page 8 

into the Glad, Mad, Sad diagram below. There is no right or wrong, it is just about where you think they may fit at the 

moment. If you like you can draw little pictures of where you think you could feel each emotion on your body. When you 

are doing this, you are exploring your best possible self. 

Your teacher may wish to use Glad, Mad, Sad from Thinking Tools on the website. 

GLAD 

Emotions which make you feel 

happy with yourself or others 

or the world 

MAD 


angry with yourself or others 

or the world 

SAD 


disappointed with yourself or 

others or the world 

9 

“It’s not what happens to you, but what happens in you.” W. Mitchell

dolphin thinking or alligator thinking 

Dolphins are very calm and sensible in how they live. 

When you are thinking in a calm and sensible way we 

will call it dolphin thinking.: 

you think things out considering different points of 

view 

your thinking is not affected by the emotions you 

are feeling (called rational thinking) 

you listen more than you speak. 

Alligators are very angry and snappy in how they live. 

When you are thinking in an angry and snappy way we 

will call it alligator thinking: 

you speak without thinking clearly about what is 

happening 

your thinking is controlled by the emotions you are 

feeling (called emotional hijacking) 

you think about what you will 

say rather than listening. 

Ask yourself often, “am I thinking like a dolphin or an alligator?” 

If you feel you are using alligator thinking, use positive self-talk to change it to dolphin thinking, e.g. I can 

and I will listen more and control my feelings to not let them affect my thinking. 

Doing this every day will build your self-control and enable you to make good choices. 

Always remember that you have two ears and one mouth, so listen twice as much as you speak. 

For the following situations describe what dolphin thinking could answer like and what alligator thinking 

could answer like. 

10 

Situation Dolphin Thinking ANSWER Alligator Thinking ANSWER 

Your parents have asked you to 

clean up your room a number of 

times because it is messy. 

You and your friends are playing 

a game at lunchtime and two 

older students want to join in. 

In class your teacher has asked 

you to stop talking and listen 

more. 

Your friend has borrowed your 

bike without asking you and you 

want to ride it. 

Some of your class is playing a 

fun game at lunchtime and they 

haven’t asked you to join in. 

You tried hard to help new 

students to fit into your school 

and your friends make fun of you. 

You really want to watch a TV 

show but your family wants to 

watch a different program. 

“Wherever there is a human being, there is an opportunity for kindness.” Seneca

i can and i will self-talk 

When you have not so positive thoughts about what you are doing and how you are feeling, positive self-talk is a great 

way to overcome these, to feel better and positive again. Practice saying self-talk over and over again in your head to be 

in charge of your emotions. Create your own I can and I will positive self-talk statements. Following are self-talk statement 

you could use. 

trying – i can and i will 

Do what I set out to do 

Keep pushing through, even when it’s hard 

Never give up, never, never, never 

Help at home 

Ask when I don’t understand 

something 

Enjoy doing hard things 

Learn from things that go 

wrong 

learning – i can and i will 

Try new ways to do things 

Organize what I have to do 

Do kind things for other people 

Try to have happy emotions 

Think of three good things that 

I’m happy about every night 

Look for what is right in what 

I look at 

Learn how to use my strengths 

being brave – i can and i will 

Ask for help when I am upset 

Be happy with being me 

Smile and look for what is good 

Use slow breathing to relax myself 

when upset 

Come to school every day 

Do what I know is the right 

thing to do 

Learn the best ways to stay safe 

being happy – i can and i will 

Love my family 

Be in charge of my feelings 

Smile at the person I see in the mirror every morning 

Do my best to feel happy emotions 

Feel great by helping others 

Not lose control and be unfriendly 

Compare myself with me, 

no one else 

11 

being friendly – i can and i will 

Listen to others carefully 

Say hello to every morning with a smile 

Keep my promises to others 

Ask others on their own to play with me 

Say happy and nice things about 

others 

Say sorry when I do something 

wrong 

Help others do well and be happy 

sharing – i can and i will 

Enjoy learning about others’ needs and interests 

Try different ways to solve problems with others 

Share my feelings with adults when I feel tense or 

unhappy 

Learn which adults I will share my thoughts with 

Let adults know when I feel unsafe 

Practice asking for help when 

I need it 

Have fun and enjoy happy 

emotions with friends 

“The deeper we dig for answers, the more we uncover new questions.” Ashleigh Brilliant

happy ways to look 

Life is so much better when you make the choice to look happy and smile. Following below are happy ways to look. Have 

fun with your family and friends, role playing what you would act like, look like, sound like and feel like for each of them. 

After practicing for a while looking happy, you will begin to feel happy normally. 

12 

A 

B 

C 

D 

E 

F 

G 

H 

I 

J 

K 

L 

M 

N 

O 

P 

Q 

R 

S 

T 

U 

V 

W 

Z 

accepting, alert, amazing, ambitious, amusing, appreciated, appreciative, approachable, attractive, aware 

beautiful, bold, brave, bright, bubbly 

calm, carefree, careful, caring, cheerful, clever, comfortable, compassionate, competitive, cool-headed, 

courteous, creative, curious 

daring, delightful, determined 

eager, easy-going, encouraging, energetic, enthusiastic 

fair, faithful, fabulous, fantastic, forgiving, free, fresh, friendly, fulfilled, fun-loving, funny 

generous, gentle, glowing, good, gorgeous, grateful 

happy, hard-working, helpful, honest, hopeful, honest, humble 

intelligent, interesting, interested 

joyful, jolly 

keen, kind 

level-headed, likeable, lively, lovable, loved, loving, loyal 

merry 

neat, nice, nurturing 

open-minded, organized, original, out-going 

patient, peaceful, playful, pleasant, pleasing, polite, positive 

quick, quiet 

refreshing, relaxed, reliable, respectful, responsible 

safe, satisfied, secure, sensible, settled, sharp, sincere, sociable, stable, steady, strong, sure 

terrific, thoughtful, thrilling, tidy, trusting, trustworthy 

understanding 

valued 

warm-hearted, well-behaved, well-mannered, willing, wonderful 

zany 

Sourced from Philosophy 101: Critical Thinking and Reachout 

“Give yourself permission to shine.” MW

happy ways to look x-diagram 

As a class, select a number of the happy ways to look and have fun role modeling them together. While classmates are 

practicing different ways to look, as a class describe on the X-diagram how you think they act like, look like, sound like 

and feel like. When you are doing this, you are exploring your best possible self. 

Your teacher may wish to use X-Diagram from Thinking Tools on the website. 

ACT LIKE 

Describe what you think 

they are acting like 

LOOK LIKE 


they are looking like 

FEEL LIKE 


they are feeling like 

13 

sound LIKE 


they are sounding like 

“To a young heart everything is fun.” Charles Dickens

STRENGTHS 

AND EMOTIONS 

YOUR FEELINGS 

My Wellbeing Goal: to boost my Strengths and 

Emotions by understanding my feelings. 

All of your feelings are natural parts of your life. To 

feel happy, look for what is good about what you, 

your family and your friends are doing. It is good 

to learn to understand what you act like, look like 

and sound like for different feelings. 

Happy feelings make you 

warm inside. 

EMOTIONS 

Describe an experience which could cause a 

person to feel ambitious. 

MINDFULNESS ACTIVITY 

Five Senses 

Think of one of your greatest achievements 

and describe what you experienced for each 

of your five senses. 

ACTIONS 

What is one thing I could start doing to learn 

about my feelings? 

SEE 

HEAR 

SMELL 

14 

TOUCH 

TASTE 

TALK ABOUT IT WITH YOUR FAMILY 

COLOR IN! 

Value for Life - AMBITION 

RESILIENCE BUILDER 

Your emotions are the feelings you have 

about people, places and the things that 

happen to you, such as being happy, sad, 

joyful, worried. With a friend think about the 

emotions you have and write down as many 

as you can.

READERS ARE LEADERS 

Title of Book 

How did you feel 

reading today? 

MONDAY 

No. of pages 

Time (mins.) 

Communication / Tasks: 

Title of Book 



TUESDAY 

No. of pages 

Time (mins.) 


Title of Book 



WEDNESDAY 

No. of pages 

Time (mins.) 


THURSDAY 

Title of Book 



15 

No. of pages 

Time (mins.) 


Title of Book 



FRIDAY 

No. of pages 

Time (mins.) 


Parent/ Carer Sign Off: 

WHAT WENT WELL THIS WEEK? 

Think about the good things that happened this week, no matter how small they were. What good 

things did you do where you were ambitious this week?

POSITIVE 

ENGAGEMENT 

BRAIN PATHWAYS 

My Wellbeing Goal: to build my Positive 

Engagement by learning about brain pathways. 

Your brain loves seeing patterns in what you do. In 

your brain there are millions of cells called neurons, 

which join together to form pathways which 

carry messages for your brain. The more you do 

something, the faster the messages 

travel and practicing builds strong 

brain pathways. This is how your 

habits are created. 

EMOTIONS 


person to feel loving. 


Life’s Backpack 

Think of all the people, places, pets and 

things that are important to you and why. 

Then pack your imaginary life backpack and 

carry it around with you everywhere you go. 

ACTIONS 

What is one thing I could start, or continue, doing 

to help my brain build positive pathways? 

16 


COLOR IN! 

Value for Life - LOVE 


With a friend choose three emotions each 

and take turns at using the body language 

you would show for each emotion and try to 

guess which emotion your friend is showing.


Title of Book 



MONDAY 

No. of pages 

Time (mins.) 


Title of Book 



TUESDAY 

No. of pages 

Time (mins.) 


Title of Book 



WEDNESDAY 

No. of pages 

Time (mins.) 


THURSDAY 

Title of Book 



17 

No. of pages 

Time (mins.) 


Title of Book 



FRIDAY 

No. of pages 

Time (mins.) 




Think about the good things that happened this week, no matter how small they were. How did you 

show love to someone else? Who showed you love this week?

elationships 

and optimism 

FAMILY AND FRIENDS 

My Wellbeing Goal: to add to my Relationships and 

Optimism by enjoying my family and friends. 

Every night, enjoy your family by sharing the 

good things that happened that you are grateful 

for. They will always listen to you when you have 

problems and help you fix them. 

Play with your friends and share 

fun times together. Your family 

and friends care for you and 

want the best for you. 

EMOTIONS 


person to feel compassionate. 


Going Home 

Close your eyes and pretend you are 

travelling home from school. Focus on every 

turn, every time you must stop and start for 

the whole way home. 

ACTIONS 

What is one thing I will start doing to 

enjoy my family and friends? 

18 


COLOR IN! 

Value for Life - COMPASSION 


With two friends, pick five emotions from 

Feelings and Emotions each. Then take turns 

role playing the body language for each 

emotion while the other two friends try to 

guess the emotion.


Title of Book 



MONDAY 

No. of pages 

Time (mins.) 


Title of Book 



TUESDAY 

No. of pages 

Time (mins.) 


Title of Book 



WEDNESDAY 

No. of pages 

Time (mins.) 


THURSDAY 

Title of Book 



19 

No. of pages 

Time (mins.) 


Title of Book 



FRIDAY 

No. of pages 

Time (mins.) 




Think about the good things that happened this week, no matter how small they were. How were you 

able to show compassion to someone this week?

skills and 

achievement 

BECOMING ORGANIZED 

My Wellbeing Goal: to boost my Skills and Achievement 

by learning to get myself organized. 

To become organized in what you have to do, think 

in baby steps to finish them one at a time. Ask 

your family to help you with the 

order you should do each step. 

Do this for school, jobs at home 

and for your daily exercise 

every day.You will feel 

proud of yourself. 

EMOTIONS 


person to feel worthy. 


Reflect on how you want your life to be 

and five things you want for yourself. What 

makes you excited? Happy? 

ACTIONS 

What is one thing I could start doing to become 

organized? 

20 


COLOR IN! 

Value for Life - WORTHINESS 


Refer to page 8. Then write down four 

negative emotions (for example: sad, bored), 

including the body language for this emotion, 

and how long this feeling would last.


Title of Book 



MONDAY 

No. of pages 

Time (mins.) 


Title of Book 



TUESDAY 

No. of pages 

Time (mins.) 


Title of Book 



WEDNESDAY 

No. of pages 

Time (mins.) 


THURSDAY 

Title of Book 



21 

No. of pages 

Time (mins.) 


Title of Book 



FRIDAY 

No. of pages 

Time (mins.) 




Think about the good things that happened this week, no matter how small they were. Did someone say 

something positive to make you feel worthy? How did you show someone you thought they are worthy?

exercise 

and vitality 

SQUARE BREATHING 

My Wellbeing Goal: to build my Exercise and Vitality 

by square breathing. 

Square breathing is a great way to relax yourself. 

For a slow count of five on each: 

1. inhale and exhale through your nose only. 

2. inhale through your mouth and exhale through 

your mouth . 

3. inhale through your nose and 

exhale through your mouth. 

4. inhale through your mouth. 

and exhale through your nose. 

EMOTIONS 


person to feel grateful. 


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. 

ACTIONS 

When could I use square breathing this week to 

relax? 

22 


COLOR IN! 

Value for Life - GRATITUDE 


How you handle your emotions helps you get 

along with other people and live how you 

want to live your life. With a friend choose 

eight emotions from Feelings and Emotions 

on page 8 you think you would need to enjoy 

healthy relationships with other people.


Title of Book 



MONDAY 

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Title of Book 



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THURSDAY 

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show gratitude to others this week?

meaning 

and purpose 

SPECIAL INTERESTS’ TIME 

My Wellbeing Goal: to add to my Meaning and 

Purpose by enjoying my interests at home. 

There are many interesting things in the world 

which you could really enjoy spending your time 

learning and reading about. Some include nature 

and the environment, other countries and their 

peoples, charities which help others and how you 

can help more at home and at 

school. Learn how you can 

make the world a better place. 

EMOTIONS 


person to feel respectful. 


Animals 

If you could be any animal, what would 

you choose to be? Describe why this animal 

is your choice. What characteristics do you 

relate to? 

ACTIONS 

What is one thing I’m interested in and want to 

learn more about? 

24 


Value for Life - RESPECT 

Color IN! 


Describe three emotions you would feel for both of these 

situations: 

You moved to 

a new school 

You were given your 

own new pet at home.


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respectful to your classmates, teachers, and family? How was respect shown to you?

STRENGTHS 

AND EMOTIONS 

YOU MATTER 

EMOTIONS 


person to feel positive. 

My Wellbeing Goal: to build my Strengths and 

Emotions by believing in myself. 

Every person is special and matters, including you. 

You have you own personality, strengths, interests 

and talents, which make up who you are. Believe in 

yourself. When you wake up, think about what you 

are looking forward to most today. 

When you go to bed, think 

about three things that 

went well today. 


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. 

ACTIONS 

What are three things that went well today? 

26 


Value for Life - POSITIVITY 

COLOR IN! 


Describe three positive emotions you could feel 

in class and on the playground. What causes 

these emotions? Role play the body language 

you should show for each emotion.


Title of Book 



MONDAY 

No. of pages 

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Title of Book 



TUESDAY 

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Title of Book 



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THURSDAY 

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No. of pages 

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Title of Book 



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Think about the good things that happened this week, no matter how small. What positive things 

happened that you are grateful for?

POSITIVE 

ENGAGEMENT 

LEARNING HABITS 

EMOTIONS 


person to feel disappointed. 

My Wellbeing Goal: to boost my Positive 

Engagement by looking after my things to learn well. 

As you go through school, it is important to 

take care of your school supplies, so you can 

learn well.These include your school books and 

bag, uniform, pens and pencils. 

Put colorful drawings of what 

you learn on your bedroom wall. 

Doing these things daily, will 

make them habits for your 

brain. 


Dream Holiday 

If you could go anywhere for the holiday of 

your dreams, where would it be, why would 

it be so special, what things would you do 

and how would you feel? 

ACTIONS 

What is one thing I could start doing to look after 

my school supplies? 

28 


DISAPPOINTED 

COLOR IN! 


Describe four negative emotions you could 

feel in your classroom and what could cause 

these emotions. Then describe four negative 

emotions you could feel on the playground 

and what could cause them. With a friend, 

role play the body language you would show 

for each emotion.


Title of Book 



MONDAY 

No. of pages 

Time (mins.) 


Title of Book 



TUESDAY 

No. of pages 

Time (mins.) 


Title of Book 



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Time (mins.) 


THURSDAY 

Title of Book 



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Title of Book 



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able to get over disappointment this week? Who or what helped you?

elationships 

and optimism 

INTERESTED LISTENING 

My Wellbeing Goal: to build my Relationships and 

Optimism by showing I am really interested when 

listening to others. 

Listening is one of the best ways to build others 

and your wellbeing, because you both have happy 

feelings. Showing you are really interested when 

others are telling you something, builds your 

relationship with them. You do 

this by looking at their eyes, 

smiling and being friendly. 

They feel you believe 

they matter as people. 

EMOTIONS 


person to feel caring. 


Birds 

Walk outside and spend five minutes counting 

as many birds as you can. How many different 

types of birds can you identify? 

ACTIONS 

What is one thing I will start doing when listening 

to others? 

30 


Value for Life - CARING 

COLOR IN! 


With a friend discuss and describe how you 

could tell if a class mate is feeling negative 

emotions. Show what their body language 

could look like. What could you say and do 

to help them overcome these feelings?


Title of Book 



MONDAY 

No. of pages 

Time (mins.) 


Title of Book 



TUESDAY 

No. of pages 

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Title of Book 



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THURSDAY 

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care for your friends and family? How did they care for you?

32 

NOTES

NOTES 

33

skills and 

achievement 

DRAWING AND WRITING 

EMOTIONS 


person to feel happy. 

My Wellbeing Goal: to add to my Skills and 

Achievement by drawing and writing in class. 

Your brain has two sides, left and right and you 

learn best when you use your whole brain. 

Your left brain listens to your teachers’ words, 

so write them down. Your right brain looks for 

patterns, so draw and write as you 

listen and learn. Drawing and 

writing are great ways 

to learn better. 


Name Game 

Write down all the songs you know that have 

the word happy in their title or their lyrics. 

Which are your favorites and why? 

ACTIONS 

What is one thing I could start doing to learn 

better? 

34 


Value for Life - HAPPINESS 

Color IN! 


Describe one thing a person would do to show 

each of the following character strengths: 

HAPPINESS 

CREATIVITY 

LOVE


Title of Book 



MONDAY 

No. of pages 

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THURSDAY 

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Think about the good things that happened this week, no matter how small they were. What good things 

happened this week which made you happy? What is something that made a friend of yours happy?

exercise 

and vitality 

OUT EXERCISING 

EMOTIONS 


person to feel confident. 

My Wellbeing Goal: to build my Exercise and 

Vitality by exercising every day. 

Exercising for about an hour every day, will build 

both your body’s and mind’s wellbeing. It can be a 

quick walk or run, aerobics, walking the dog, 

cycling, skateboarding, surfing, or playing a sport. 

Exercise helps you to feel positive 

a great time to have fun 

with family and friends. 


Tangled Whispers 

In a group ask one to whisper a message 

to another student, who then passes it on. 

When it has been passed on to the whole 

group, how different is the message? 

ACTIONS 

What is one thing I could start doing to exercise 

every day? 

36 


Value for Life - CONFIDENCE 

COLOR IN! 


You have Character Strengths which you use 

every day to control your emotions, get along 

with other people, learn, think, and make 

decisions. For the list on page 6, what do you 

think are your three strongest strengths?


Title of Book 



MONDAY 

No. of pages 

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Title of Book 



TUESDAY 

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Title of Book 



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THURSDAY 

Title of Book 



37 

No. of pages 

Time (mins.) 


Title of Book 



FRIDAY 

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Time (mins.) 




Think about the good things that happened this week, no matter how small they were. What happened 

this week to give you confidence? What did you do to show this confidence?

meaning 

and purpose 

PRESENT AND SHARING 

EMOTIONS 


person to feel curious. 

My Wellbeing Goal: to boost my Meaning and 

Purpose by talking with others in person. 

Working with other students, side-by-side, to achieve 

something, fills all of you with positive feelings. 

Show that you want to be there with them by 

making eye contact and looking happy. 

Be curious and show you are 

interested, by asking them to 

tell you more about what 

they are talking about. 


Opposite Hands 

Try coloring a picture or writing the alphabet 

with your non-dominant hand. 

ACTIONS 

What is one thing I could start doing to share with 

others in person? 

38 


Value for Life - CURIOSITY 

COLOR IN! 


What are three other Character Strengths that 

you would like to further develop in yourself 

to use every day and why? Write your top 

five and these three further strengths on the 

Strengths Wheel (see website).


Title of Book 



MONDAY 

No. of pages 

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Title of Book 



TUESDAY 

No. of pages 

Time (mins.) 


Title of Book 



WEDNESDAY 

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Time (mins.) 


THURSDAY 

Title of Book 



39 

No. of pages 

Time (mins.) 


Title of Book 



FRIDAY 

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Think about the good things that happened this week, no matter how small they were. What things 

were you curious about? How did you satisfy your curiosity? What are you still curious about that 

you’d like to learn more about?

STRENGTHS 

AND EMOTIONS 

BOUNCING BACK 

EMOTIONS 


person to feel determined. 

My Wellbeing Goal: to add to my Strengths and 

Emotions by building the skills to bounce back. 

When things happen that upset you, such as 

your friends not wanting to play with you, it is 

important for you to bounce back to feel good 

again. This is called being resilient.You do this 

by believing in yourself, 

controlling your feelings 

and knowing that your 

problem is not going 

to last for long. 


Pictures 

How often do you walk past a picture 

everyday and don’t really look at it? Look 

at a picture for five minutes and count how 

many different colors, shapes, shadings, and 

emotions you see in it. 

ACTIONS 

What will you start doing when you need to bounce 

back? 

40 


Value for Life - DETERMINATION 

Color IN! 


With two friends come up with one positive thing you will 

do at school, then at home and then in the community to 

show each of the following Character Strengths – kindness, 

hope and determination. 

Kindness Hope Determination 

School 

Home 

Community

2020 3-5 Grades Journal 40p

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