Instructions
- Read through each section carefully. The activities are designed like a quest to help you build your wellbeing skills.
- Complete the activities in order. They start with understanding wellbeing and build up to creating your own action plan.
- Use the examples to help guide your thinking, but make your answers personal to you.
- Try the optional Challenge Quest at the end if you want to take your learning a step further.
- Once you're finished, check your work against the Answer Key at the end of the worksheet.
Part 1: The Mission Briefing - What is Wellbeing?
Your first mission is to understand your target. Wellbeing isn't just about not being sick. It's about feeling good in all areas of your life. Match the area of wellbeing to its correct description.
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Wellbeing Area 1. Physical Wellbeing 2. Social Wellbeing 3. Emotional & Mental Wellbeing 4. Digital Wellbeing |
Description A. Having positive relationships, feeling connected to others, and having a sense of belonging. B. Managing your feelings, coping with stress, and having a positive mindset. C. Having a healthy relationship with technology and staying safe online. D. Taking care of your body through healthy food, regular exercise, and enough sleep. |
Your Answers:
1. _______ 2. _______ 3. _______ 4. _______
Part 2: Choose Your Quest - Identify a Challenge
Every hero faces a challenge. Below are some common quests for a 13-year-old. Read them and choose one that feels most relevant to you (or one you'd like to explore). You will use this quest for the rest of the worksheet.
Scenario A: The Stress Monster
You have a big project due, a test to study for, and after-school sport commitments. You feel overwhelmed, are having trouble sleeping, and are getting irritable with your family.
Scenario B: The Friendship Fog
You and your best friend have had a disagreement. Now there is an awkward feeling between you, and you are being left out of group chats and lunchtime activities. You feel lonely and anxious.
Scenario C: The Energy Slump
Lately, you feel tired all the time. You spend a lot of free time scrolling on your phone or watching videos and don't have much energy for exercise or hobbies you used to enjoy.
My Chosen Quest Is (write A, B, or C): _________
Part 3: Gather Your Tools - Find Your Health Resources
You don't have to face a quest alone! There are many resources to help. A resource can be a person, a place, or a tool that provides support.
1. Brainstorming Resources: For the quest you chose in Part 2, brainstorm at least one resource for each category below.
A Person I Could Talk To: (e.g., a parent, school counselor, a trusted teacher, a coach, an older sibling)
A Place I Could Go: (e.g., the school gym, the library for quiet space, a local park, a youth centre)
A Tool or App I Could Use: (e.g., a mindfulness app like Smiling Mind, a habit tracker, an online safety guide like the eSafety Commissioner website, a physical journal)
Part 4: Draw Your Map - Plan Your Strategy
A good plan is the map to success. Use the template below to create a simple, step-by-step strategy to tackle the challenge from your chosen quest.
My Quest Goal: (What positive outcome do you want? Be specific.)
Example for Quest A: "To feel calm and organized about my schoolwork instead of stressed."
Step 1: The First Small Action: (What is one easy thing you can do right away to start?)
Example for Quest A: "Write down all my deadlines on a calendar."
Step 2: A Healthy Habit: (What is a positive action you can do regularly?)
Example for Quest A: "Spend 20 minutes each day after school tidying my desk and planning my study time, with no phone distractions."
Step 3: Using My Resource: (How will you use one of the resources you identified in Part 3?)
Example for Quest A: "I will talk to my teacher to get advice on how to break down the big project into smaller parts."
How I'll Know It's Working (My Success Signal):
Example for Quest A: "I will feel a sense of accomplishment at the end of the day instead of panic."
Part 5: The Buddy System - Enhancing Others' Wellbeing
Sometimes the quest is about helping a friend. Imagine a friend is going through the challenge you chose in Part 2. How could you help them find resources and make a plan?
1. What is the most important FIRST step you could take to help your friend? (Think about listening vs. giving advice.)
2. What is one helpful resource you could suggest, and how would you suggest it without being pushy?
3. What is something you should definitely NOT do in this situation?
Challenge Quest (Optional Extension)
Design a simple "Wellbeing Tip" to share with other students. It could be a short script for a school announcement, a poster idea, or a social media post. Your tip must:
- Name a specific wellbeing challenge (like exam stress or feeling left out).
- Suggest one helpful, reliable resource (a person, place, or tool).
- Include one simple, actionable step someone can take today.
Sketch or write your idea in the box below.
Answer Key
Use this key to check your work. Note that for many sections, your personal answers are correct as long as they are thoughtful and complete. Example answers are provided as a guide.
Part 1: The Mission Briefing
1. D 2. A 3. B 4. C
Part 2: Choose Your Quest
Your choice of A, B, or C is correct. The important part is that you stick with this choice for the following sections.
Part 3: Gather Your Tools
Your answers will vary. Here are some good examples for each scenario:
- Scenario A (Stress): Person: School counselor. Place: A quiet corner in the library. Tool: A to-do list app or a study planner.
- Scenario B (Friendship): Person: A trusted adult or a different friend outside the situation. Place: A neutral space like a school club where you can meet new people. Tool: Reading an article on a site like Kids Helpline about managing conflict.
- Scenario C (Energy): Person: A PE teacher or a family member to exercise with. Place: A local park or sports field. Tool: An app that sets screen time limits or a sleep tracker.
Part 4: Draw Your Map
Your plan should be personal but follow the structure. It should be realistic and actionable. Check if your plan has:
- A clear and positive goal.
- A very small, easy first step.
- A repeatable habit or action.
- A specific mention of how you'll use a resource from Part 3.
- A clear way to know if you are succeeding.
Part 5: The Buddy System
Your answers should show empathy and respect for your friend's feelings.
- First Step: A good answer would be something like: "Ask them if they are okay in private," "Listen without judging," or "Let them know I'm there for them if they want to talk." The key is listening, not jumping to solutions.
- Suggesting a Resource: A good answer would be non-pressuring. For example: "I found this app called Smiling Mind that helps me relax, maybe you'd find it useful too?" or "Remember we can always talk to the year-level coordinator if things get too tough. We could even go together if you like."
- What NOT to do: Good answers include: "Gossip about their problem to others," "Tell them to 'just get over it'," "Post about it online," or "Force them to tell me what's wrong."
Challenge Quest
A good response will clearly name a problem, a resource, and an action step. For example:
(Poster Idea)
Title: Feeling the Exam Pressure?
Image: A drawing of a brain taking a deep breath.
Text: "It's normal to feel stressed. Your school counselors are a great resource for support. One simple step today: Before you study, take 5 deep breaths and write down your top 3 priorities. You've got this!"