Tools 2 Thrive – Book B
Pupil Digital Companion Page
As part of the Tools 2 Thrive programme, this digital page is designed to support you with more in-depth material which is available online about each topic or tool explored through the Tools 2 Thrive Book B programme.
Tools to Thrive: Meditation: STOP & DROP
Click on the lesson you are doing in class below for additional supplementary online activities, supporting videos and more.
Lesson 1: From Surviving to Thriving
Lesson 1 - VideoWatch:
Box Breathing Relaxation Technique
This short video guides you through the box breathing technique – Sunnybrook Hospital – YouTube (02:47)
Lesson 1 - Audio:
Mindfulness Meditation Body Scan
This body scan can help your nervous system feel calm and relaxed – Prof. Mark Williams – Teik Yen Ko – Youtube (14:47)
Lesson 1 - VideoWatch:
The Fight Flight Freeze Response
This animation reminds students of the fight, flight, freeze response – Braive – YouTube (03:05)
Lesson 1 - Extra(s):
Online Article: The Benefits of Deep Breathing / Online Article: Our Mandalas / VideoWatch: How Social Media Affects Celebrities / Mental Well-Being Support Organisations for Adolescents
Lesson 2: Tool 1: Manage Your Mood
Lesson 2 - VideoWatch:
Mental Health Affects Everyone - Including Professional Footballers
In this video, a premier league football player explains the importance of talking to someone if you are struggling with your mood or mental health – COPA90 Football – YouTube (0:05:13)
Lesson 2 - VideoWatch:
Connect - Ditch
The Monkey
Watch this short video showing how negative self-talk can lower our mood and how staying connected can boost it – Spunout.ie – YouTube (01:30)
Lesson 2 - VideoWatch:
How to Manage your Mood with Food - 8 tips
This video explores the link between food and mood – Mind, the Mental Health Charity – YouTube (03:23)
Lesson 2 - Extra(s):
Online Article: What Influences Your Mood — and How to Improve Your Mood / Online Article: 23 Mood-Boosting Foods That Improve Mental Health (according to experts)
Lesson 3: Tool 2: Activate Your Goals
Lesson 3 - VideoWatch:
Goals Versus Systems
- James Clear
In this video, author James Clear outlines the difference between goals and systems – James Clear – AppSumo – YouTube (04:50)
Lesson 3 - VideoWatch:
Connect - Visualization used by Michael Phelps
Watch this video in which Olympic Champion swimmer Michael Phelps explains how he uses visualisation to help him achieve his behaviour goals – Visualization – the Secret – YouTube (04:34)
Lesson 3 - VideoWatch:
Atomic Habits: How to Get 1% Better Every Day
In this video, author James Clear explains how to get 1% better every day – APB Speakers – the Secret – YouTube (08:03)
Lesson 3 - Extra(s):
Online Article: 10 Tips to Set Goals and Achieve them / Online Article: How to Achieve a Dream / Online Article: Visualisation (requires sign-up)
Lesson 4: Tool 3: Control Your Attention
Lesson 4 - Video/Watch;
Brain Exercises to Improve Memory and Concentration
This video demonstrates some short exercises to improve your concentration & attention – Jim Kwik – Youtube (04:31)
Lesson 4 - VideoWatch:
How to Focus: The Key to Overcoming Distraction
Watch this video in which author Nir Eyal explains what distraction is – Nir Eyal – Mindvalley – YouTube (03:21)
Lesson 4 - Video/Watch;
Our Attention Span is less than that of a Goldfish!
This video outlines why our attention spans are getting shorter – Newsy Science – YouTube (02:03)
Lesson 4 - Extra(s):
Online Test: Attention Span Test / Online Article: Master your Digital Distractions / Online Article: How Psychologists Define Attention
Lesson 5: Tool 4: Communicate to Connect
Lesson 5 - VideoWatch:
Being Assertive
Watch this video which outlines some ways to practise being assertive – RealTrainingRightNow – YouTube (03:48)
Lesson 5 - VideoWatch:
5 Tips to Make Assertive Communication Easier
This video outlines some tips for assertive communication – How to ADHD – YouTube (06:27)
Lesson 5 - Extra(s):
Online Article: 10 Things Passive-Aggressive People Say / Online Article: How to Use Assertive Communication / Online Article: Understanding Your Communication Style / Online Article: How to be an Upstander
Lesson 6: Tool 5: Embrace Stress
Lesson 6 - VideoWatch:
How to make stress your friend by Kelly McGonigal
Watch this video in which Dr. Kelly McGonigal explains what happens in our brains when we start to view the stress response as helpful rather than harmful – TED QuickTalks – YouTube (03:00)
Lesson 6 - Video/Watch;
More confidence in 2 minutes (Condensed Talk)
Watch this Ted Talk showing how your posture can affect how you deal with stress – Amy Cuddy – TED QuickTalks – Youtube (02:57)
Lesson 6 - Extra(s):
Online Article: Stress Management Tips for Students / Online Article: Top 10 Stress Management Techniques for Students
Lesson 7: Tool 6: Cultivate a Resilience Mindset
Lesson 7 - VideoWatch:
Finding Freedom in... Auschwitz - Cause/Belief: Dr. Edith Eger
Watch this video in which Auschwitz survivor Dr. Edith Eger talks about the power of hope and courage and how we always have the ability to choose how we respond to even the most awful circumstances in life – TEDx Talks – YouTube (07:35)
Lesson 7 - VideoWatch:
Resilience: A Mindset for Everyday Life (TEDx Talks) | Joana Baquero
Watch this Ted Talk by Joana Baquero – a business strategist, author and keynote speaker – Joana Baquero – TED QuickTalks – Youtube (08:50)
Lesson 7 - Extra(s):
Lesson 8: It's Time to Thrive
Lesson 8 - Video/Watch;
Make You Proud
This video can help to inspire us to take the actions we need to take in order to thrive and reach our full potential – Eddie Pinero – Youtube (05:35)
Lesson 8 - Video/Watch;
Benefits of Habit Stacking | James Clear's Technique
This video explains how to use habit stacking to create new, healthy habits – GrowthMindset – Youtube (06:38)
Lesson 8 - Extra(s):
Online Article: The Complete Guide to Thriving (compiled by scientists)
