“Sadly, there is no one we treat as badly as we treat ourselves,” Kristin Neff, who researches compassion, says. Let’s fix that and practice some self love and compassion!
SMART Goals 2.0
This activity will help you to continue creating SMART goals during this pandemic! As a reminder, the acronym SMART stands for:
S: Specific
M: Measurable
A: Achievable
R: Realistic
T: Timely
Take a piece of paper and draw 4 or 5 boxes spaced out from each other. Title each box with something that matters in your life. Examples can be Family, Friends, Health, School, and so on. In your first box, answer the following questions:
What’s the first word you think of when you read the title of this box?
In 1 sentence, why is this box important to you?
What is one way this box has been affected by the pandemic?
Do you have a SMART goal for this box? If yes, write out the SMART goal.
An example can look like:
Continue the same method within each of your boxes, and you’ll have a visual plan for how to make your goals come true!
Gratitude as a Mindfulness Practice
Pandemic Podcast
Do you listen to podcasts? They are like modern-day radio episodes ranging from a few minutes to over an hour! They have a host who typically interviews a person about a topic or two of interest to an audience. Or, some podcasts tell stories about historical events — such as the one living through now.
Directions: Picture this: You’ve just been awarded a free spot to offer the world a 30-day podcast series. You’re excited because you’ve been wanting to make an impact from your room despite quarantining, and luckily, you are able to do this virtually. Answer the following questions:
1) Who would you invite to have on the podcast as a guest?
2) What topics would you talk about?
3) Who would your podcast audience be?
4) How would your podcast be helpful to your audience?
5) What would your podcast be called?
6) Write out a the script for an episode of your podcast!
Bonus: Record a podcast episode on current events and send us your audio clip here to be published in our upcoming online gallery exhibition of student work.
Create a playlist for your book!
There are many things to be said about a great read. The perfect book can help you learn more about yourself and those around you, be a friend that is understanding and comforting, and even answer questions you never thought to ask.
But there is another form many will say can do the same exact thing – music. Music is a universal language where every single aspect like the lyrics, melody and instruments each communicate a unique message only the listener can understand. A great song, no matter how long after you were first introduced, can transport you back into a memory which brings back feelings of joy and content. Reading and music go hand-in-hand and this activity will help you bring together the best of both worlds!
Imagine someone wanted you to recommend a book for them to read but you could only describe the book using a playlist. There is never truly or wrong way to make a playlist, but these general questions will help you craft a soundtrack worthy of a book-to-film adaption.
What songs contain lyrics that describe the overall theme of the story?
The main character’s love interest or best friend is introduced to the audience, what song is playing in the background?
When looking at the cover of the book what is the first song that firsts pops into your head?
What year was this book published? What song during that time would describe the story? What song from another year would describe this story?
What song would the main character listen to during this story?
Bonus:
What song contains the name of the book either through the title or lyrics
Design the soundtrack’s album cover!
Let it R.A.I.N.
Flip the script in this upside-down new world
How to set certain goals in uncertain times
“Life, with its rules, its obligations, and its freedoms, is like a sonnet: You’re given the form, but you have to write the sonnet yourself.” — A Wrinkle in Time, Madeleine L’Engle
We’re all experiencing a major life change at the moment, which is the perfect time for us to reflect and prepare for the future. Although what the future will look like when we emerge from this pandemic is still uncertain, we can still set certain goals for how we’d like to arrive in the new world.
Here, we’ll provide you the framework but what goal you set is up to YOU!
List out some goals you have for yourself for the next few months. Include ones that you’d like to work towards either during this pandemic or after it passes. Once you have an idea of what you’d like to accomplish, turn it into a SMART goal.
S: Specific. Be as detailed as possible when setting a goal, so your objective is clear and certain.
If your goal is to read more, consider: what types of book do you want to read? Does it have to be a book you’ve never read before to count toward your goal? Does listening to audiobooks count or do you want to read more physical copies of books?
M: Measurable. How will you know when you achieve your goal?
If your goal is to read more, decide HOW MANY books you want to read.
A: Achievable. Do you have the resources available to work toward your goal? If not, how can you get those resources? Is there someone you can ask for help?
If your goal is to read 100 new books, do you have access to a library card or the Libby app so you can check out books for free?
R: Realistic. Is your goal possible? Does it fit in with your other goals in life?
Think about your other commitments. When will you make time for reading? Is 100 new books realistic? Maybe you could start with 10 new books.
T: Timely. What is the deadline to complete the goal? Is that timeline realistic?
Also consider:
Why did you choose these goals?
What challenges do you think you’ll face with these goals during this pandemic, and what are ways you can overcome these challenges?
What excites you about working towards your goals?
Once you have selected your SMART goal, make an action plan for how you will achieve it!
Tell us what your goals are in the comments below.
Who has inspired you?
As we’ve transitioned to a “new normal” during this pandemic, you’ve likely come across someone who has helped you adjust to distance learning, shown you a random act of kindness or inspired you to remain positive during this trying time. Write a letter to someone who has inspired you during this pandemic and tell them how they made you feel. Gratitude and kindness are contagious and we could all use some of that right now!
Body Scan
Post by Mindfully Empowered in partnership with Words Alive!
One way to help give that worrying or ruminating mind a break is to cultivate body awareness through a Body Scan practice. In this practice, we allow ourselves to experience how different parts of our body feel, without trying to do or change anything. It’s about noticing and accepting what is already there. The main intention of a body scan is to explore our sensory experience — to experience how it is to “be a body.” This practice also helps us learn to identify what we are feeling and where we are feeling it, so that we can begin to release the stress and tension that often runs rampant in our bodies and minds.
Make it Lit with Words Alive!
Writing Extension: You’ve spent some time noticing how each part of your body feels. Now, turn that experience into a fun creative writing exercise. Write a short story from the perspective of one body part. For example, write as if you were “neck” and discuss the reasons why you might be feeling so much tension: “Stooped down, looking at a phone for hours, it’s no wonder I’m crooked and sore all the time. But this morning, I noticed a new tension. Are you stressed about something?” Have fun with it and be sure to explore where the feeling in your body stems from.
If you were stuck on a desert island ...
You know the age-old, “if you were stuck on a desert island…” paradigm. Let’s remix that a bit and write about another scenario that’s all too real right now.
You’re stuck at home …
What items are helping you survive?
What item are you missing that you wish you had?
What would you do if you didn’t have access to technology?
Be descriptive and include lots of details, then share your thoughts with us here.
QuaranTEEN Kitchen: Buñuelos
This dish, carefully selected from YA novel The Book of Unknown Americans for its simplicity and symbolism is perfect for your quaranTEEN kitchen. As you cook these scrumptious buñuelos, reflect on other memories connected to food. Has food brought you together as a family during this difficult time? Do any treats in particular bring you comfort? Have you learned to cook any other new recipes during this extra time at home? What special restaurants are you missing?
Mindfulness Makes Perfect "Sense"
Writing Challenge from author Matt de la Peña: LOVE
Stay Social While Social Distancing
Recently I heard someone say: "We're physical distancing, not social distancing." We may not be able to see our loved ones in person right now, but that doesn't mean we can't stay connected. Reach out to someone and see how they're doing today! Text that friend you haven't talked to in a while, call your grandparents, check in with your teachers.
Then, write about that experience. Pay attention to how it feels when you connect meaningfully with someone you care about. How has physical distancing shaped your relationships? What have you learned? Has anything changed?
We will get through this together!
How to face ethical dilemmas in the age of coronavirus
Ethics is knowing the difference between what you have a right to do and what is right to do.
— Potter Stewart
Have you ever faced a situation where you had to make a decision that didn’t seem to have any clear-cut answer? Consider these scenarios. You want to invite friends to go to the movies and you only have two extra tickets, but you have three best friends! Who would you ask? You’re about to take a test in science class, and the teacher inadvertently leaves the answer sheet on her desk where many students can see. Would you quickly copy the answers like many other students do or would you go take the without looking at the answers? You buy a new sweatshirt and the cashier mistakenly charges you $2.70 instead of $27. Do you point out the mistake?
These situations and others like them can involve an ethical dilemma.
Ethics is defined as moral values or ideas that govern someone’s decisions or actions. When we make decisions based on our ethics, we use our personal or shared values as a framework to determine what is good and/or bad. This process often requires moral reflection as we make evaluations and judgments about responsibilities, rights, duties, values, and principles.
Although ethical questions involve or imply the words 'ought' or 'should,’ but the answer could involve moral conflicts with several possible outcomes.
For example: Should individuals who donate kidneys be allowed to choose who their organs should go to?
You probably have opinions on this question, based on your experience, ideas, or principles. But there is not a clear-cut right or wrong answer. Most ethical questions do not have a clear-cut right or wrong answer. That is, it is often a Right vs. Right (As opposed to Right vs. Wrong) Decision.
What are some of the values that we apply to making ethical decisions? Think about a person that you really admire! Someone you look up to because of their actions, the way they treat other people, and the choices they make in their life. Take a minute to reflect on some of the adjectives you would use to describe this person. Maybe they include such words as honest, friendly, fair, safe, responsible, and independent. These characteristics might be important to you as they reflect your values. What are some other values you might have?
Importance of authority, respect for privacy, courage, kindness, cooperation, loyalty, service to others could be other examples.
Choose a couple of your values for further reflection. Write a sentence or two about your top values.
For example: Honesty is important to me. I have had a couple of experiences in my life where people weren’t fully honest! Things didn’t always turn out so well! So it’s very important to me to be honest and have other people be that way, too!
Making a decision based on values can be challenging.
Here are some steps to follow that are helpful when considering an ethical question:
1. Study and understand the situation.
2. Identify the dilemma, right versus right.
3. Identify values on all sides of the question.
4. Reflect on your values and make a decision that reflects those.
5. Communicate your decision citing facts, values that inform your position, and listening respectfully to other points of view reflecting different values.
Example:
Study and understand the situation: One of your friends has been talking to you about how they are ashamed of their body and how they are considering taking non-prescription medication to help them lose weight. This is a really good friend and they have asked you to please not tell anyone about their plans. You know they have kept some secrets for you. What do you do? Some facts may want to consider is whether the medication has been proven dangerous. Find out what research your friend has done to make their decision. Is their decision informed?
Identify the dilemma, right vs. right: Support your friend by keeping their secret or tell someone about the danger you feel is beyond your control to help.
Identify values on all sides of the question: Keeping the secret is associated with values of friendship, honesty and trustworthiness. Telling an adult in order to seek help is associated with values of safety or health as well as concern for others or perhaps respect for authority.
Reflect on your values and choose a position that reflects those: Try removing yourself from the question and focus on your personal values. Look back at the values listed in #3 and decide what’s most important to you.
Communicate your decision citing facts, values that inform your position, and listening respectfully to other points of view reflecting different values: In the end, you might make a decision to talk with your friend about your concerns and about the values behind feeling the way you do. Listen to their response as well and maybe together come to a decision that works for both of you. You might decide that you will keep in close touch and your friend will let you know if they feel things are not going well, you might decide that you will choose a trusted adult to talk to together, or you might decide you need to let someone know even though your friend might not be happy with your decision.
Every day we encounter situations that require us to make decisions and solve problems based on our values and beliefs. Also, we are required to form opinions about things happening around us in the world based on these values and beliefs. Questions surrounding us might include: Should immigrants be detained at the border or admitted into our country? Should women receive equal pay as men for equal work? Should abortion be legal? All of these questions require close investigation of personal and community values.
Currently, we are in a very unique historical time of trying to manage a global pandemic and ethical dilemmas arise every day.
Choose one (or more!) of the articles below that discusses a current ethical dilemma. Do the 5-step process for each article to practice ethical decision making based on the value framework we’ve outlined above.
Whose lives should be saved? This LATimes article discusses the new realities health care workers face as they fight the virus with limited supplies.
When should the country be re-opened? Panelists in this New York Times article weigh the economic impacts against the nation’s health.
Questions to guide you through the 5-step framework:
In your own words, what are the facts involved?
What is the ethical dilemma — the right vs. right question?
Why is each outcome potentially right? What are the values associated with each side?
What is your position? Think about what values you hold that might influence this position.
Make a plan to communicate your decision. Try writing a short opinion piece on what you would do and why!
Just Breathe
Daily Reflection Journal Prompts
A few months ago, who knew the world would be what it is today? These past few weeks have been full of change, so let’s use this time to also be reflective!
Every day for the rest of the week, use a small piece of paper and write a response to that day’s prompt. If you’re stuck, set a timer for 5 minutes and start writing anything that comes to your mind.
Day 1: What is the best thing that happened today? How did it make you feel?
Day 2: What’s one thing from the past month that you’re thankful for and why?
Day 3: What do you want to be when you’re older?
Day 4: Look around the space that you’re in – what’s one object that makes you feel happy and why?
Day 5: What is your favorite hobby as of right now?
Day 6: Who inspires you and why?
Day 7: What are you most proud of?
After you finish answering the prompt of the day, fold up your small piece of paper and place it in a container – it can be a mason jar, a small box or bottle, or anything else that you have at home. After the week is over, take out all of the pieces of paper, and spend some time reading and reflecting on what you wrote about in the past week. How do you feel about your responses?
Share your thoughts with us here.
