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

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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

How did you feel

reading today?

TUESDAY

No. of pages

Time (mins.)


Title of Book

How did you feel

reading today?

WEDNESDAY

No. of pages

Time (mins.)


THURSDAY

Title of Book

How did you feel

reading today?

15

No. of pages

Time (mins.)


Title of Book

How did you feel

reading today?

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

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.)


Title of Book

How did you feel

reading today?

TUESDAY

No. of pages

Time (mins.)


Title of Book

How did you feel

reading today?

WEDNESDAY

No. of pages

Time (mins.)


THURSDAY

Title of Book

How did you feel

reading today?

17

No. of pages

Time (mins.)


Title of Book

How did you feel

reading today?

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

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.)


Title of Book

How did you feel

reading today?

TUESDAY

No. of pages

Time (mins.)


Title of Book

How did you feel

reading today?

WEDNESDAY

No. of pages

Time (mins.)


THURSDAY

Title of Book

How did you feel

reading today?

19

No. of pages

Time (mins.)


Title of Book

How did you feel

reading today?

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

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.)


Title of Book

How did you feel

reading today?

TUESDAY

No. of pages

Time (mins.)


Title of Book

How did you feel

reading today?

WEDNESDAY

No. of pages

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THURSDAY

Title of Book

How did you feel

reading today?

21

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Title of Book

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reading today?

FRIDAY

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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

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.)


Title of Book

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reading today?

TUESDAY

No. of pages

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Title of Book

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reading today?

WEDNESDAY

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THURSDAY

Title of Book

How did you feel

reading today?

23

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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!

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.)


Title of Book

How did you feel

reading today?

TUESDAY

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reading today?

WEDNESDAY

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THURSDAY

Title of Book

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reading today?

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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!

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.)


Title of Book

How did you feel

reading today?

TUESDAY

No. of pages

Time (mins.)


Title of Book

How did you feel

reading today?

WEDNESDAY

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THURSDAY

Title of Book

How did you feel

reading today?

27

No. of pages

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Title of Book

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reading today?

FRIDAY

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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!

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.)


Title of Book

How did you feel

reading today?

TUESDAY

No. of pages

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Title of Book

How did you feel

reading today?

WEDNESDAY

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THURSDAY

Title of Book

How did you feel

reading today?

29

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FRIDAY

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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!

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.)


Title of Book

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reading today?

TUESDAY

No. of pages

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Title of Book

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reading today?

WEDNESDAY

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Time (mins.)


THURSDAY

Title of Book

How did you feel

reading today?

31

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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!

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

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Title of Book

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reading today?

TUESDAY

No. of pages

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Title of Book

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reading today?

WEDNESDAY

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THURSDAY

Title of Book

How did you feel

reading today?

35

No. of pages

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Title of Book

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reading today?

FRIDAY

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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!

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.)


Title of Book

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reading today?

TUESDAY

No. of pages

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Title of Book

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reading today?

WEDNESDAY

No. of pages

Time (mins.)


THURSDAY

Title of Book

How did you feel

reading today?

37

No. of pages

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Title of Book

How did you feel

reading today?

FRIDAY

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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!

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

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Title of Book

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reading today?

TUESDAY

No. of pages

Time (mins.)


Title of Book

How did you feel

reading today?

WEDNESDAY

No. of pages

Time (mins.)


THURSDAY

Title of Book

How did you feel

reading today?

39

No. of pages

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Title of Book

How did you feel

reading today?

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!

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

2020 3-5 Grades Journal 40p

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