Self-Management Pre-Test

Name: _________________________ Date: ____________

Part 1: Self-Rating

For each statement below, circle the number that best describes how often you do this in school or at home. (1 = Never, 5 = Always)

1. I stay calm when things don’t go my way.
   1 2 3 4 5
2. I can focus on my schoolwork even when it’s boring.
   1 2 3 4 5
3. I set a personal goal and work toward it step by step.
   1 2 3 4 5
4. I use strategies (like deep breathing or positive talk) to calm down if I feel upset.
   1 2 3 4 5
5. When I feel distracted, I know how to refocus on my task.
   1 2 3 4 5

Part 2: Short Answer

1. Think of a time you felt angry, frustrated, or upset at school. What did you do to handle those feelings?

1. Describe one thing you do (or could do) to help yourself stay focused during a long assignment or project.

1. List two self-management strategies you already use or would like to learn more about. Explain why you chose each one.

Thank you for your honest answers! Your teacher will use this information to help guide our lessons on self-management skills.

Self-Management Post-Test

Name: _________________________ Date: ____________

Part 1: Self-Rating

For each statement below, circle the number that best describes how often you do this in school or at home now, after our lessons. (1 = Never, 5 = Always)

1. I stay calm when things don’t go my way.
   1 2 3 4 5
2. I can focus on my schoolwork even when it feels challenging.
   1 2 3 4 5
3. I set a personal goal and work toward it step by step.
   1 2 3 4 5
4. I use a strategy (like deep breathing or positive self-talk) to calm down if I feel upset.
   1 2 3 4 5
5. When I feel distracted, I know how to refocus on my task.
   1 2 3 4 5

Part 2: Reflection

1. Think of a time you felt angry, frustrated, or upset at school. How would you handle those feelings now using the strategies you’ve learned?

1. Describe one self-management strategy you found most helpful. Explain how you will use it in a real situation.

1. Set one personal goal for improving your self-management skills over the next week. List the steps you will take to reach this goal.

Thank you for reflecting on your growth! Your teacher will use this to see how much you’ve learned and to help you keep improving.

Self-Regulation Strategies Handout

Use these strategies to recognize your feelings, calm your mind, and stay focused. Try each one and pick the ones you like best!

1. Deep Breathing

What it is: Slow, full breaths to bring calm.

How to do it:

1. Sit or stand comfortably.
2. Inhale through your nose for 4 seconds.
3. Hold for 2 seconds.
4. Exhale through your mouth for 6 seconds.
5. Repeat 3–5 times.

When to use it: Before a test, when upset, or anytime you need to calm down.

2. Positive Self-Talk

What it is: Using kind, encouraging words in your mind.

How to do it:

• Choose a short phrase like “I can do this,” “I am calm,” or “I’ve got this.”
• Repeat it quietly to yourself when you notice negative thoughts.

When to use it: When you feel nervous, unconfident, or overwhelmed.

3. Mindful Pause

What it is: A quick break to notice the present moment.

How to do it:

1. Stop your current activity.
2. Look around and name one thing you see, hear, or feel.
3. Take 3 slow, deep breaths.
4. Return to your task with fresh focus.

When to use it: During a busy day, before starting work, or when feeling distracted.

4. Visualization

What it is: Imagining a calm, safe place in your mind.

How to do it:

1. Close your eyes for a moment.
2. Picture a favorite place (a beach, forest, or cozy room).
3. Notice details—colors, sounds, and smells.
4. Stay there for 20–30 seconds.

When to use it: When stress is high or before a big challenge.

5. Stretch & Movement

What it is: Simple physical moves to release tension.

How to do it:

• Roll your shoulders backward and forward.
• Tilt your head side-to-side, stretching gently.
• Stand up, reach your arms overhead, and take a deep breath.

When to use it: After sitting a long time or when your body feels tight.

Tip: Practice these strategies daily. Notice which ones help you the most, and use them whenever you need to manage your emotions or stay focused!

Goal-Setting Worksheet

Name: _________________________ Date: ____________

Part 1: Identify Your Goal

1. Write one personal goal you want to accomplish in the next week:

1. Why is this goal important to you?

Part 2: Plan the Steps

1. List three steps you will take to reach this goal:

• Step 1: _________________________________

• Step 2: _________________________________

• Step 3: _________________________________

Part 3: Choose a Strategy

1. Which self-management strategy will help you with this goal? (See Self-Regulation Strategies Handout)

1. How will you use that strategy to support your goal? Describe what you will do and when.

Part 4: Anticipate Challenges

1. What challenges might you face while working on your goal? How will you handle them?

Good luck achieving your goal! Remember to review your plan each day and adjust as needed. Any questions? Ask your teacher for help at any time.

Emotion Temperature Scale Poster

Use the Emotion Temperature Scale to notice how “hot” or “cool” your feelings are. This helps you choose the right strategy to calm down or stay focused.

How to Use the Scale

1. Check in: Pause and ask yourself, “How hot do my feelings feel right now?”
2. Locate: Point to the level (1–5) that best matches your emotion’s intensity.
3. Reflect: Notice what you’re feeling and why (e.g., “I’m at Level 4 because I’m stuck on my math problem.”).
4. Choose a Strategy: Use Self-Regulation Strategies Handout to cool down one level.
   • If you’re at Level 4, pick a strategy (like deep breathing) to bring yourself closer to Level 3.
5. Re-check: After practicing your strategy, see if your temperature has shifted lower.

Tip: Keep this poster visible. Use it throughout the day—before tests, during group work, or anytime you notice strong emotions.