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Reflect & Reset

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jinqian shao

Tier 3
For Schools

Lesson Plan

Personal Reflection Plan

In this 35-minute one-on-one session, the student will reflect on recent experiences to identify emotional strengths and triggers and create a SMART goal aligned with CASEL self-awareness competencies.

Building self-awareness and goal-setting skills improves emotional intelligence, resilience, and academic performance by helping students recognize patterns and plan actionable steps.

Audience

10th Grade Student

Time

35 minutes

Approach

Structured journaling paired with guided discussion.

Materials

  • Goal-Setting Steps Slides, - Guided Reflection Journal, - SMART Goals Template, and - Progress Check-In Cool-Down

Prep

Prepare Digital and Print Materials

10 minutes

  • Review the Goal-Setting Steps Slides and familiarize yourself with key CASEL self-awareness prompts.
  • Ensure you have one printed or digital copy of the Guided Reflection Journal and the SMART Goals Template ready for the student.
  • Set up a quiet, comfortable space for a 35-minute one-on-one session.

Step 1

Introduction & Framing

5 minutes

  • Welcome the student and explain the session’s purpose: enhancing self-awareness and creating action plans.
  • Briefly introduce the CASEL self-awareness competency and its importance.
  • Outline the session steps and set expectations for openness and reflection.

Step 2

Guided Reflection

15 minutes

  • Distribute the Guided Reflection Journal.
  • Prompt the student to write about a recent success and a challenging moment, exploring emotions felt and coping strategies used.
  • Ask follow-up questions: “What did you learn about yourself?” and “Which patterns do you notice over time?”
  • Encourage honest, detailed responses, reminding student that reflections are confidential.

Step 3

SMART Goal Development

10 minutes

  • Introduce the SMART Goals Template.
  • Guide the student to transform one insight into a SMART goal (Specific, Measurable, Achievable, Relevant, Time-bound).
  • Discuss how the goal aligns with their strengths and triggers identified earlier.
  • Refine wording and set a clear action timeline.

Step 4

Progress Check-In & Cool-Down

5 minutes

  • Use the Progress Check-In Cool-Down to review the SMART goal and plan next steps.
  • Ask the student: “How confident do you feel about this goal?” and “What could get in the way?”
  • Outline a follow-up plan or schedule a brief check-in to monitor progress.
  • End on a positive note, reinforcing student’s commitment and growth.
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Slide Deck

Goal-Setting Steps

Using CASEL Self-Awareness & the SMART Framework to turn personal insights into action-oriented goals.

Welcome the student and introduce today’s focus on self-awareness and setting clear, actionable goals. Explain how today’s steps tie into the broader CASEL self-awareness framework.

Why Self-Awareness Matters

• Builds emotional intelligence and resilience
• Helps you recognize patterns in your behavior
• Lays the foundation for meaningful, realistic goals

Briefly recap CASEL’s five core competencies, then hone in on self-awareness: understanding emotions, strengths, and patterns.

Guided Reflection Prompts

  1. Describe a recent success. What emotions did you feel?
  2. Recall a challenging moment. How did you respond?
  3. What strengths did you notice in yourself?
  4. Which triggers or roadblocks came up?
  5. What patterns do you see over time?

Guide the student through each prompt. Encourage honest reflection; let them know there’s no right or wrong answer.

SMART Goals Framework

S: Specific – What exactly will you do?
M: Measurable – How will you track progress?
A: Achievable – Is it realistic?
R: Relevant – How does it connect to your strengths?
T: Time-Bound – What’s your deadline?

Introduce the SMART model. Explain each element with examples relevant to a student’s life.

Transform Insight into Action

  1. Pick one key insight from your reflection.
  2. Use the SMART template:
    • Define specifics
    • Set metrics
    • Ensure achievability
    • Align to personal relevance
    • Assign a timeline
  3. Draft and refine.

Walk the student through converting an insight into a SMART goal. Encourage them to refer back to their reflections.

Example SMART Goal

“By May 15, I will practice deep-breathing for 5 minutes after each challenging class to reduce stress from a 7/10 to a 4/10, tracking progress in my journal.”

Share this example, then prompt the student to craft their own. Offer feedback on clarity and realism.

Next Steps

• Write your SMART goal in the journal
• Use the SMART Goals Template for structure
• Schedule a follow-up check-in in one week
• Reflect on confidence and potential obstacles

Encourage the student to finalize their goal and plan a check-in. Reference the Progress Check-In Cool-Down for next steps.

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Journal

Guided Reflection Journal

Welcome to your personal space for self-awareness and reflection. Use this journal to explore your experiences, emotions, and patterns.

  1. Describe a recent success. What happened, and what emotions did you feel?






  2. Recall a challenging moment. How did you respond both emotionally and behaviorally?






  3. Identify your strengths. What two personal strengths did you notice in yourself during these experiences?



  4. Notice your triggers. What situations, thoughts, or feelings acted as roadblocks or triggers for you?



  5. Spot patterns. Looking at your success and challenge, what recurring themes or patterns emerge over time?






  6. Key insight. Based on your reflections, what is one important insight about yourself that you want to carry forward?






Remember: There are no right or wrong answers. Be honest and open—this is your confidential space for growth.

lenny
lenny

Worksheet

SMART Goals Template

Use this template to design a clear, actionable goal using the SMART framework. Answer each prompt thoughtfully.

1. Specific

What exactly do you want to accomplish? Who is involved? Where will this take place? How will you achieve it?






2. Measurable

How will you measure your progress? What metric or evidence will show that you’re moving forward?






3. Achievable

Is this goal realistic given your current resources and constraints? What steps will you take to make it attainable?






4. Relevant

Why does this goal matter to you? How does it tie into your personal strengths, values, or long-term plans?






5. Time-Bound

What is your deadline? Are there interim milestones or check-in points along the way?






6. Final SMART Goal Statement

Combine all the elements above into one concise statement.











Tip: After writing your SMART goal, review it to ensure it’s clear, realistic, and motivating. Good luck!

lenny
lenny

Cool Down

Progress Check-In

  1. Confidence: On a scale of 1 (not confident) to 10 (very confident), how confident are you about achieving your SMART goal? ________

  2. Potential Obstacle: What is one challenge that might make it difficult to reach your goal?




  3. Next Step: What is one action you will take this week to move closer to your goal?




Thank you for your reflection! We'll review your progress in our next check-in.

lenny
lenny