Things, places, people, ideas and values that are important to me:

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Research shows there are six simple things you can do as part of your daily life – at school and at home –
that can help improve well-being indirectly. They are known as the Six Ways to Wellbeing.

Direct attempts to increase positive mental states like happiness and reduce negative states like sadness
may instead backfire and actually make us feel worse. For instance, distracting yourself or trying to
avoid negative thoughts by suppressing them can increase the frequency of those negative thoughts,
rather than reduce them. Even if such techniques make you feel better in the short-term, they may be
counterproductive in the long run.

One solution to this issue comes from Contextual Behavioural Science (CBS). Increasing the amount of
valued action a person engages in can be more helpful than trying to change the content of our
thoughts. Valued action is anything that an individual finds important and meaningful; it’s less about
changing how we feel and more about our willingness to do the things that matter.

This is where the Six Ways to Well-Being comes in. Recent research shows that there are six everyday
behaviours that people can engage in to indirectly promote well-being. These are:

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TALK
. & LISTEN
BE THERE,
FEEL CONNECTED

Strong relationships with others are an essential part of building

resilience and boosting wellbeing.
Description: This is how you engage in social relationships with the people around you (e.g., family,
friends, neighbours, or community groups).

Benefits: Having good quality social relationships provide us with love, intimacy, reassurance of
worth, and support.

Examples: Speaking to a friend over the phone or discussing your day with family over dinner.

REFLECTION:
Think of the typical ways in which you connect with the people around you. How do you connect
with family, friends, neighbours, community groups, or other people?

Ways I typically connect with Is this personally important or Do I feel pressure to do this?
others: enjoyable to me? Do I do it (e.g. from others or from a
because I want to? sense of guilt)

YES / NO YES / NO

Why/Why not? Why/Why not?

YES / NO YES / NO

Why/Why not? Why/Why not?

YES / NO YES / NO

Why/Why not? Why/Why not?

What’s working well? What would you like to What are some of the possible obstacles to
continue? doing this?

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. SEEKING NEW
EXPERIENCES
SETTING GOALS
Being curious and seeking out new experiences positively
stimulates the brain.
Description: This is how you challenge yourself and learn new things. It’s about exploring new ideas,
seeing opportunities, embracing new experiences and sharpening our skills. Being curious.

Benefits: Learning new things enhances self-esteem, improves social interactions, provides a more
active life, and increases optimism, self-efficacy, and self-confidence.

Examples: Learning to play an instrument, fixing something, developing your coding skills, taking on
new responsibilities, or reading up about something you learnt at school.

REFLECTION:
Think of the typical ways in which you challenge yourself and learn new things.

Ways I typically challenge Is this personally important or Do I feel pressure to do this?

myself: enjoyable to me? Do I do it (e.g. from others or from a
because I want to? sense of guilt)

YES / NO YES / NO

Why/Why not? Why/Why not?

YES / NO YES / NO

Why/Why not? Why/Why not?

YES / NO YES / NO

Why/Why not? Why/Why not?

What’s working well? What would you like to What are some of the possible obstacles to
continue? doing this?

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DO WHAT YOU CAN
ENJOY WHAT YOU DO
MOVE YOUR MOOD

Being physically active every day is great for our bodies and minds.
Description: This is how you engage in physical activity and exercise.

Benefits: Engaging in physical activity can reduce existing symptoms of depression and anxiety and
prevent new symptoms. It is also associated with improved physical function, lower blood pressure,
and reduced illness, higher levels of happiness and life-satisfaction.

Examples: Going for a walk or run, dancing, cycling, yoga, doing body weight exercises at home.

REFLECTION:
Think of the typical ways in which you engage in physical activities:

Ways I typically engage in Is this personally important or Do I feel pressure to do this?

physical activity: enjoyable to me? Do I do it (e.g. from others or from a
because I want to? sense of guilt)

YES / NO YES / NO

Why/Why not? Why/Why not?

YES / NO YES / NO

Why/Why not? Why/Why not?

YES / NO YES / NO

Why/Why not? Why/Why not?

What’s working well? What would you like to What are some of the possible obstacles to
continue? doing this?

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YOUR TIME
.
YOUR WORDS
YOUR PRESENCE
Giving makes us feel good.
Acts of kindness, whether small or large, can
increase happiness, life satisfaction and general sense of wellbeing.
Description: This is how you give to others or help others.

Benefits: Helping behaviours have been linked to higher levels of happiness, increased well-being,
life satisfaction, mental health, and self-esteem. Also associated with lower levels of hopelessness
and depressive symptoms.

Examples: Volunteering your time at the local shelter, doing something kind for a friend, or donating
to charity (check out a list of evidence-based charities here, that help maximise the good you can do
with each dollar spent).

REFLECTION:
Think of the typical ways in which you give to and/or help others.

Ways I typically give to Is this personally important or Do I feel pressure to do this?

others: enjoyable to me? Do I do it (e.g. from others or from a
because I want to? sense of guilt)

YES / NO YES / NO

Why/Why not? Why/Why not?

YES / NO YES / NO

Why/Why not? Why/Why not?

YES / NO YES / NO

Why/Why not? Why/Why not?

What’s working well? What would you like to What are some of the possible obstacles to
continue? doing this?

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 REMEMBER THE
.
SIMPLE THINGS THAT
GIVE YOU JOY
Paying more attention to the
present moment to thoughts and feelings
and to the world can boost our wellbeing.
Description: This is how you get fully involved in the present – using your complete attention and
awareness to do what you are doing in that moment.

Benefits: Being mindful can help to reduce distress, depression and anxiety and increase positive
affect, life satisfaction, optimism and self-esteem.

Examples: Being curious, noticing something unusual, paying full attention to a conversation you’re
having or to the taste of your food.

REFLECTION:
Think of the typical ways in which you get fully involved in the present moment.

Ways I typically embrace the Is this personally important or Do I feel pressure to do this?
moment: enjoyable to me? Do I do it (e.g. from others or from a
because I want to? sense of guilt)

YES / NO YES / NO

Why/Why not? Why/Why not?

YES / NO YES / NO

Why/Why not? Why/Why not?

YES / NO YES / NO

Why/Why not? Why/Why not?

What’s working well? What would you like to What are some of the possible obstacles to
continue? doing this?

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LOOK AFTER YOU
SELF-KINDNESS

Nourishing the mind and body with good food and adequate sleep
is essential to maintain positive wellbeing.
Description: This is how you look after your mind and body.

Benefits: Eating well has been associated with a positive effect on mood and behaviour, better
cognitive functioning and also reduced illness. Sleep has been associated with mood-regulation, pain
modulation, optimism, alertness, quality of life, and well-being.

Examples: Maintaining a healthy diet, sleeping eight hours each night, having a regular bedtime,
taking your vitamins and medicines on time, and doing something relaxing after a hard day.

REFLECTION:
Think of the typical ways in which you care for yourself and nurture your mind and body:

Ways I typically care for Is this personally important or Do I feel pressure to do this?
myself: enjoyable to me? Do I do it (e.g. from others or from a
because I want to? sense of guilt)

YES / NO YES / NO

Why/Why not? Why/Why not?

YES / NO YES / NO

Why/Why not? Why/Why not?

YES / NO YES / NO

Why/Why not? Why/Why not?

What’s working well? What would you like to What are some of the possible obstacles to
continue? doing this?

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 Personal Wellbeing Plan
My favourite daily wellness activities:

My top three coping strategies: Helpful coping strategies are those that help you get through a
tough time or deal with a tough problem do not make the situation worse or cause more problems!

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 Personal Wellbeing Plan
My early warning signs of overwhelm and worry:

My plan to return to wellbeing:

My top 3 wellness practices Three practices, people, places or

things I need to avoid if my

UNHELPFUL – AVOID
wellbeing is deteriorating.
HELPFUL – TO DO

People in my support team:

People at school: People outside of school:

Make sure these people know you have picked them for your team!

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Notes

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Notes

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