Lesson Plan
Emotion Explorer Project Guide
Students will track daily emotions, identify and reflect on triggers, and develop a personalized coping toolkit to improve self-awareness and emotional regulation.
Building self-awareness and coping skills empowers students to manage stress, recognize emotional patterns, and foster resilience both in and out of school.
Audience
9th Grade Student
Time
120 minutes
Approach
Structured reflection and personalized strategy development
Materials
Emotion Explorer Project Guide, * Exploring Emotions Overview, * Daily Emotion Tracker, * Trigger Reflection Prompts, and * Self-Assessment Rubric
Prep
Review and Prepare Materials
15 minutes
- Review the Emotion Explorer Project Guide to understand session flow
- Familiarize yourself with the Exploring Emotions Overview
- Print or set up digital access to the Daily Emotion Tracker and Trigger Reflection Prompts
- Review the Self-Assessment Rubric to guide feedback
- Prepare slide deck equipment (computer, projector, or tablet)
Step 1
Introduction to Emotion Explorer
15 minutes
- Welcome the student and explain the goals: tracking emotions, understanding triggers, and building coping strategies
- Present the Exploring Emotions Overview slide deck
- Discuss confidentiality and honest reflection to ensure a safe space
- Answer any initial questions and outline the session steps
Step 2
Daily Emotion Tracker Setup
20 minutes
- Introduce the Daily Emotion Tracker
- Model how to log emotions, intensity (1–5), and brief context
- Have the student complete today's entries for morning, afternoon, and evening
- Discuss patterns noticed and the importance of consistency
Step 3
Trigger Reflection Journaling
30 minutes
- Distribute the Trigger Reflection Prompts
- Guide the student to select two tracker entries and reflect:
- What was happening?
- How did you feel physically and emotionally?
- What thoughts ran through your mind?
- Encourage deep, honest responses and provide supportive feedback
Step 4
Coping Toolkit Development
40 minutes
- Refer back to reflections and brainstorm coping strategies (e.g., breathing, journaling, movement)
- Record each strategy in the project guide under corresponding emotion categories
- Role-play or discuss how to implement two selected strategies when triggers arise
- Prioritize strategies the student is willing to try first
Step 5
Self-Assessment and Wrap-Up
15 minutes
- Have the student complete the Self-Assessment Rubric to rate understanding and confidence
- Review rubric results together and highlight strengths and areas to improve
- Set goals for tracking and using the toolkit over the next week
- Confirm next check-in session and thank the student for participation
Slide Deck
Welcome to Emotion Explorer
An individualized project where you will:
• Track daily emotions
• Reflect on triggers
• Build your personal coping toolkit
Let’s get started!
Welcome the student to the session. Introduce yourself and briefly explain the purpose of the Emotion Explorer series before diving into the overview.
Session Objectives
By the end of our time together, you will be able to:
- Accurately track and rate your daily emotions.
- Identify and reflect on what triggers those emotions.
- Create a toolkit of strategies to help manage difficult feelings.
Explain each objective and how it aligns with the overall goals.
Why Emotions Matter
• Emotions are signals that guide your decisions and actions.
• Recognizing patterns builds self-awareness.
• Understanding triggers empowers you to respond rather than react.
Discuss why emotions matter and how they guide our behavior and well-being.
How to Track Your Emotions
- Record time of day (morning, afternoon, evening).
- Choose an emotion word.
- Rate intensity (1 – 5).
- Note brief context (what happened).
Consistency helps reveal patterns.
Show the Daily Emotion Tracker worksheet afterward. Model a sample entry.
Reflection Prompts
When you select an emotion entry, ask yourself:
• What was happening just before?
• How did you feel physically and emotionally?
• What thoughts were running through your mind?
Use these prompts to guide your journaling.
Explain that deep reflection helps uncover root causes. Encourage honest, detailed answers.
Building Your Coping Toolkit
• Brainstorm strategies (e.g., deep breathing, movement, journaling).
• Match each strategy to specific emotions or triggers.
• Choose two to practice when you notice a trigger.
Your toolkit is unique—fill it with what works for you.
Introduce various coping strategies and how to organize them by emotion category.
Confidentiality & Safe Space
• Everything shared here stays here.
• Honest reflection leads to real growth.
• No judgment—only support and understanding.
Set ground rules for honest sharing and confidentiality.
Next Steps
- Begin today’s Daily Emotion Tracker entries.
- Complete two reflection prompts after tracking.
- Start drafting your coping toolkit strategies.
- We’ll reconvene to review and refine next week.
Outline what the student will do next and schedule the follow-up.
Worksheet
Daily Emotion Tracker
Use this tracker to record your emotions throughout the day. Fill in each row for Morning, Afternoon, and Evening.
| Date | Time of Day | Emotion | Intensity (1–5) | Context (What happened?) | Notes |
|---|---|---|---|---|---|
| Morning | |||||
| Afternoon | |||||
| Evening |
Journal
Trigger Reflection Prompts
Use your entries from the Daily Emotion Tracker to guide deeper reflection. Select two entries and answer the following prompts for each.
Entry #1
1. Situation
Describe what happened just before you recorded this emotion.
2. Physical Sensations
What did you notice in your body? (e.g., racing heart, tense muscles)
3. Emotional Experience
How did you feel emotionally? Name the emotion and describe its intensity.
4. Thoughts
What thoughts ran through your mind at that moment?
5. Initial Response
How did you respond or react?
6. Alternative Strategies
What else could you try next time to cope with this trigger?
Entry #2
1. Situation
2. Physical Sensations
3. Emotional Experience
4. Thoughts
5. Initial Response
6. Alternative Strategies
Rubric
Self-Assessment Rubric
Use the scale below to evaluate your work in today’s session. Circle the level that best describes your performance for each criterion.
| Criteria | 4 – Exemplary (I exceed expectations) | 3 – Proficient (I meet expectations) | 2 – Developing (I’m getting there) | 1 – Beginning (I need more practice) |
|---|---|---|---|---|
| Tracking Consistency | Entries for morning, afternoon, and evening are fully completed with detailed context; no missing entries. | All three entries completed with sufficient context; only minor details are missing. | At least two entries completed; context is brief or incomplete. | Fewer than two entries or context is missing. |
| Reflection Depth | Responses show thorough analysis of triggers, physical sensations, thoughts, and alternative strategies. | Responses analyze most prompts with good detail and insight. | Responses address prompts but lack depth or detail. | Responses are superficial or missing several prompts. |
| Strategy Creativity | Developed multiple unique and practical coping strategies clearly tied to specific emotions. | Developed two solid strategies with a clear plan for when to use them. | Few strategies proposed; some lack clear connection to identified triggers. | Strategies are missing or not relevant to the triggers you reflected on. |
| Confidence & Goal Setting | Demonstrates high confidence in using the toolkit and sets clear, achievable goals for next steps. | Expresses confidence and sets appropriate goals with minor clarifications needed. | Some confidence is expressed; goals are vague or need refinement. | Little confidence expressed; goals are not set or are unrealistic. |
Scoring Key: 4 = Exemplary | 3 = Proficient | 2 = Developing | 1 = Beginning