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
Quarter 2 Three For Me Goals................................ 126
Quarter 2 Reflections............................................... 127
Quarter 3 Three For Me Goals................................ 128
Quarter 3 Reflections............................................... 129
Quarter 4 Three For Me Goals................................ 130
Quarter 4 Reflections............................................... 131
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
Emotions which make you feel
angry with yourself or others
or the world
SAD
Emotions which make you feel
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
Describe what you think
they are looking like
FEEL LIKE
Describe what you think
they are feeling like
13
sound LIKE
Describe what you think
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
How did you feel
reading today?
TUESDAY
No. of pages
Time (mins.)
Communication / Tasks:
Title of Book
How did you feel
reading today?
WEDNESDAY
No. of pages
Time (mins.)
Communication / Tasks:
THURSDAY
Title of Book
How did you feel
reading today?
15
No. of pages
Time (mins.)
Communication / Tasks:
Title of Book
How did you feel
reading today?
FRIDAY
No. of pages
Time (mins.)
Communication / Tasks:
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
Describe an experience which could cause a
person to feel loving.
MINDFULNESS ACTIVITY
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
TALK ABOUT IT WITH YOUR FAMILY
COLOR IN!
Value for Life - LOVE
RESILIENCE BUILDER
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.
READERS ARE LEADERS
Title of Book
How did you feel
reading today?
MONDAY
No. of pages
Time (mins.)
Communication / Tasks:
Title of Book
How did you feel
reading today?
TUESDAY
No. of pages
Time (mins.)
Communication / Tasks:
Title of Book
How did you feel
reading today?
WEDNESDAY
No. of pages
Time (mins.)
Communication / Tasks:
THURSDAY
Title of Book
How did you feel
reading today?
17
No. of pages
Time (mins.)
Communication / Tasks:
Title of Book
How did you feel
reading today?
FRIDAY
No. of pages
Time (mins.)
Communication / Tasks:
Parent/ Carer Sign Off:
WHAT WENT WELL THIS WEEK?
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
Describe an experience which could cause a
person to feel compassionate.
MINDFULNESS ACTIVITY
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
TALK ABOUT IT WITH YOUR FAMILY
COLOR IN!
Value for Life - COMPASSION
RESILIENCE BUILDER
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.
READERS ARE LEADERS
Title of Book
How did you feel
reading today?
MONDAY
No. of pages
Time (mins.)
Communication / Tasks:
Title of Book
How did you feel
reading today?
TUESDAY
No. of pages
Time (mins.)
Communication / Tasks:
Title of Book
How did you feel
reading today?
WEDNESDAY
No. of pages
Time (mins.)
Communication / Tasks:
THURSDAY
Title of Book
How did you feel
reading today?
19
No. of pages
Time (mins.)
Communication / Tasks:
Title of Book
How did you feel
reading today?
FRIDAY
No. of pages
Time (mins.)
Communication / Tasks:
Parent/ Carer Sign Off:
WHAT WENT WELL THIS WEEK?
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
Describe an experience which could cause a
person to feel worthy.
MINDFULNESS ACTIVITY
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
TALK ABOUT IT WITH YOUR FAMILY
COLOR IN!
Value for Life - WORTHINESS
RESILIENCE BUILDER
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.
READERS ARE LEADERS
Title of Book
How did you feel
reading today?
MONDAY
No. of pages
Time (mins.)
Communication / Tasks:
Title of Book
How did you feel
reading today?
TUESDAY
No. of pages
Time (mins.)
Communication / Tasks:
Title of Book
How did you feel
reading today?
WEDNESDAY
No. of pages
Time (mins.)
Communication / Tasks:
THURSDAY
Title of Book
How did you feel
reading today?
21
No. of pages
Time (mins.)
Communication / Tasks:
Title of Book
How did you feel
reading today?
FRIDAY
No. of pages
Time (mins.)
Communication / Tasks:
Parent/ Carer Sign Off:
WHAT WENT WELL THIS WEEK?
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
Describe an experience which could cause a
person to feel grateful.
MINDFULNESS ACTIVITY
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
TALK ABOUT IT WITH YOUR FAMILY
COLOR IN!
Value for Life - GRATITUDE
RESILIENCE BUILDER
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.
READERS ARE LEADERS
Title of Book
How did you feel
reading today?
MONDAY
No. of pages
Time (mins.)
Communication / Tasks:
Title of Book
How did you feel
reading today?
TUESDAY
No. of pages
Time (mins.)
Communication / Tasks:
Title of Book
How did you feel
reading today?
WEDNESDAY
No. of pages
Time (mins.)
Communication / Tasks:
THURSDAY
Title of Book
How did you feel
reading today?
23
No. of pages
Time (mins.)
Communication / Tasks:
Title of Book
How did you feel
reading today?
FRIDAY
No. of pages
Time (mins.)
Communication / Tasks:
Parent/ Carer Sign Off:
WHAT WENT WELL THIS WEEK?
Think about the good things that happened this week, no matter how small they were. How did you
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
Describe an experience which could cause a
person to feel respectful.
MINDFULNESS ACTIVITY
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
TALK ABOUT IT WITH YOUR FAMILY
Value for Life - RESPECT
Color IN!
RESILIENCE BUILDER
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.
READERS ARE LEADERS
Title of Book
How did you feel
reading today?
MONDAY
No. of pages
Time (mins.)
Communication / Tasks:
Title of Book
How did you feel
reading today?
TUESDAY
No. of pages
Time (mins.)
Communication / Tasks:
Title of Book
How did you feel
reading today?
WEDNESDAY
No. of pages
Time (mins.)
Communication / Tasks:
THURSDAY
Title of Book
How did you feel
reading today?
25
No. of pages
Time (mins.)
Communication / Tasks:
Title of Book
How did you feel
reading today?
FRIDAY
No. of pages
Time (mins.)
Communication / Tasks:
Parent/ Carer Sign Off:
WHAT WENT WELL THIS WEEK?
Think about the good things that happened this week, no matter how small they were. How were you
respectful to your classmates, teachers, and family? How was respect shown to you?
STRENGTHS
AND EMOTIONS
YOU MATTER
EMOTIONS
Describe an experience which could cause a
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.
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.
ACTIONS
What are three things that went well today?
26
TALK ABOUT IT WITH YOUR FAMILY
Value for Life - POSITIVITY
COLOR IN!
RESILIENCE BUILDER
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.
READERS ARE LEADERS
Title of Book
How did you feel
reading today?
MONDAY
No. of pages
Time (mins.)
Communication / Tasks:
Title of Book
How did you feel
reading today?
TUESDAY
No. of pages
Time (mins.)
Communication / Tasks:
Title of Book
How did you feel
reading today?
WEDNESDAY
No. of pages
Time (mins.)
Communication / Tasks:
THURSDAY
Title of Book
How did you feel
reading today?
27
No. of pages
Time (mins.)
Communication / Tasks:
Title of Book
How did you feel
reading today?
FRIDAY
No. of pages
Time (mins.)
Communication / Tasks:
Parent/ Carer Sign Off:
WHAT WENT WELL THIS WEEK?
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
Describe an experience which could cause a
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.
MINDFULNESS ACTIVITY
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
TALK ABOUT IT WITH YOUR FAMILY
DISAPPOINTED
COLOR IN!
RESILIENCE BUILDER
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.
READERS ARE LEADERS
Title of Book
How did you feel
reading today?
MONDAY
No. of pages
Time (mins.)
Communication / Tasks:
Title of Book
How did you feel
reading today?
TUESDAY
No. of pages
Time (mins.)
Communication / Tasks:
Title of Book
How did you feel
reading today?
WEDNESDAY
No. of pages
Time (mins.)
Communication / Tasks:
THURSDAY
Title of Book
How did you feel
reading today?
29
No. of pages
Time (mins.)
Communication / Tasks:
Title of Book
How did you feel
reading today?
FRIDAY
No. of pages
Time (mins.)
Communication / Tasks:
Parent/ Carer Sign Off:
WHAT WENT WELL THIS WEEK?
Think about the good things that happened this week, no matter how small they were. How were you
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
Describe an experience which could cause a
person to feel caring.
MINDFULNESS ACTIVITY
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
TALK ABOUT IT WITH YOUR FAMILY
Value for Life - CARING
COLOR IN!
RESILIENCE BUILDER
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?
READERS ARE LEADERS
Title of Book
How did you feel
reading today?
MONDAY
No. of pages
Time (mins.)
Communication / Tasks:
Title of Book
How did you feel
reading today?
TUESDAY
No. of pages
Time (mins.)
Communication / Tasks:
Title of Book
How did you feel
reading today?
WEDNESDAY
No. of pages
Time (mins.)
Communication / Tasks:
THURSDAY
Title of Book
How did you feel
reading today?
31
No. of pages
Time (mins.)
Communication / Tasks:
Title of Book
How did you feel
reading today?
FRIDAY
No. of pages
Time (mins.)
Communication / Tasks:
Parent/ Carer Sign Off:
WHAT WENT WELL THIS WEEK?
Think about the good things that happened this week, no matter how small they were. How did you
care for your friends and family? How did they care for you?
32
NOTES
NOTES
33
skills and
achievement
DRAWING AND WRITING
EMOTIONS
Describe an experience which could cause a
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.
MINDFULNESS ACTIVITY
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
TALK ABOUT IT WITH YOUR FAMILY
Value for Life - HAPPINESS
Color IN!
RESILIENCE BUILDER
Describe one thing a person would do to show
each of the following character strengths:
HAPPINESS
CREATIVITY
LOVE
READERS ARE LEADERS
Title of Book
How did you feel
reading today?
MONDAY
No. of pages
Time (mins.)
Communication / Tasks:
Title of Book
How did you feel
reading today?
TUESDAY
No. of pages
Time (mins.)
Communication / Tasks:
Title of Book
How did you feel
reading today?
WEDNESDAY
No. of pages
Time (mins.)
Communication / Tasks:
THURSDAY
Title of Book
How did you feel
reading today?
35
No. of pages
Time (mins.)
Communication / Tasks:
Title of Book
How did you feel
reading today?
FRIDAY
No. of pages
Time (mins.)
Communication / Tasks:
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
happened this week which made you happy? What is something that made a friend of yours happy?
exercise
and vitality
OUT EXERCISING
EMOTIONS
Describe an experience which could cause a
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.
MINDFULNESS ACTIVITY
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
TALK ABOUT IT WITH YOUR FAMILY
Value for Life - CONFIDENCE
COLOR IN!
RESILIENCE BUILDER
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?
READERS ARE LEADERS
Title of Book
How did you feel
reading today?
MONDAY
No. of pages
Time (mins.)
Communication / Tasks:
Title of Book
How did you feel
reading today?
TUESDAY
No. of pages
Time (mins.)
Communication / Tasks:
Title of Book
How did you feel
reading today?
WEDNESDAY
No. of pages
Time (mins.)
Communication / Tasks:
THURSDAY
Title of Book
How did you feel
reading today?
37
No. of pages
Time (mins.)
Communication / Tasks:
Title of Book
How did you feel
reading today?
FRIDAY
No. of pages
Time (mins.)
Communication / Tasks:
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 happened
this week to give you confidence? What did you do to show this confidence?
meaning
and purpose
PRESENT AND SHARING
EMOTIONS
Describe an experience which could cause a
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.
MINDFULNESS ACTIVITY
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
TALK ABOUT IT WITH YOUR FAMILY
Value for Life - CURIOSITY
COLOR IN!
RESILIENCE BUILDER
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).
READERS ARE LEADERS
Title of Book
How did you feel
reading today?
MONDAY
No. of pages
Time (mins.)
Communication / Tasks:
Title of Book
How did you feel
reading today?
TUESDAY
No. of pages
Time (mins.)
Communication / Tasks:
Title of Book
How did you feel
reading today?
WEDNESDAY
No. of pages
Time (mins.)
Communication / Tasks:
THURSDAY
Title of Book
How did you feel
reading today?
39
No. of pages
Time (mins.)
Communication / Tasks:
Title of Book
How did you feel
reading today?
FRIDAY
No. of pages
Time (mins.)
Communication / Tasks:
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 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
Describe an experience which could cause a
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.
MINDFULNESS ACTIVITY
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
TALK ABOUT IT WITH YOUR FAMILY
Value for Life - DETERMINATION
Color IN!
RESILIENCE BUILDER
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
Change language