12 Wellbeing Rocks weekly tracker 1 Sleep 8

12 Wellbeing Rocks – weekly tracker 1 –Sleep. (8 -9 hours) Sunday Saturday Friday Thursday Wednesday Please see reverse for description Tuesday Rock Monday For each day, grade yourself out of 3 for each rock completed. amount hygiene 2 – Exercise (20 mins) 3 – Eat healthily 4 – Mindfulness concentrate on your breathing for 10 mins 5 – Mind wandering (20 mins) 6 – Emotions Notice Accept Share 7 – Walk outside in nature (10 mins) 8 – Listen to music (15 -20 minutes) 9 – Express gratitude and kindness Gratitude Kindness 10 – Connect meaningfully with friends/family 11 – Engage with your life’s purpose 12 – Learn something new. Total key 3 yes 2 A bit 1 no Week beginning……………. . Total score for the week……… © Andrew Wright 2018

12 Wellbeing Rocks – further information Rock 1 – Sleep For memory, learning & creativity, for processing emotions & experience and for building your immune system & maintaining healthy weight and heart. Amount - 8 -9 hours a night of sleep opportunity Hygiene – cool dark room, no caffeine, alcohol, screens or rigorous exercise before bed. Rock 2 – Exercise (20 mins cardio a day – brisk walk) For strength of your heart and cardiovascular system, for health & for building skills of executive function like attention and focus. Rock 3 – Eating healthily (Complex carbs, high protein, the right fats) Wholemeal and whole-grain, fish and white meat, unsaturated fats, low sugar and plenty of water. Rock 4 – Mindfulness (concentrate on your breathing, keep bringing your mind back if it wanders off). For building your skills of executive function, attention management and meta-cognition (thinking about thinking and feeling) and your ability to access the being mode. Rock 5 – Mind Wandering (let your mind wander where it will) To allow mental playfulness, fresh association and relaxed awareness. Rock 6 – Emotions (Notice, accept & share) Notice strong emotions, accepting emotions, good and bad, experiencing them and sharing them with trusted others means you won’t repress them which saves up problems for later. Rock 7 – Walk Outside in Nature (10 mins) Walking outside stimulates your parasympathetic nervous system, calming you down and creating a welcome break from effortful mind-work. Rock 8 – Listen To Music (15 – 20 mins a day) Listening to music links up a range of brain modules and systems and provides our brain with an external source of mood management. Rock 9 – Express Gratitude & Kindness Expressing gratitude and being kind releases positive neurotransmitters not only in us but in the people we thank and are kind to. Rock 10 – Connect meaningfully with friends and family We are social beings, connecting meaningfully with friends and family provides our brain with opportunities to do something it is designed to do– communicating, caring and connecting. Rock 11 – Engage in activities in line with your life purpose Life can feel overwhelming and our actions in the face of difficulties pointless sometimes. Identifying our life’s purpose and doing something each day that moves us in the direction of our goals provides deep meaning. Rock 12 – Learn something new Our brain seeks new information and growth, nurturing our neocortex’s desire for growth and development provides us with the opportunity to grow our potential. © Andrew Wright 2018