Lesson Plan
Self-Care Superstars Lesson Plan
Students will learn the importance of self-care and practice three simple activities—deep breathing, positive self-talk, and movement breaks—to support their emotional and physical well-being.
Teaching self-care equips 4th graders with lifelong tools to manage stress, improve focus, and boost resilience. This lesson builds healthy habits early and supports Tier 2 group intervention by providing practical strategies.
Audience
4th Grade Students
Time
30 minutes
Approach
Hands-on practice of self-care activities with reflection.
Materials
Self-Care Activity Cards, Calm Breathing Spinner, Emotion Reflection Worksheet, Writing Utensils, and Timer or Clock
Prep
Prepare Materials
10 minutes
- Print and cut out enough Self-Care Activity Cards so each pair of students has a set
- Assemble or print one Calm Breathing Spinner per small group
- Make copies of the Emotion Reflection Worksheet for each student
- Gather writing utensils and set a visible timer or clock
Step 1
Introduction to Self-Care
5 minutes
- Welcome students and explain that self-care means taking small steps every day to feel our best
- Ask: “What do you do when you feel upset, tired, or worried?” and briefly discuss responses
- Introduce three self-care strategies: deep breathing, positive self-talk, and movement breaks
Step 2
Guided Activity Stations
15 minutes
- Divide students into three small groups and rotate every 5 minutes through stations:
- Breathing Station: Use the Calm Breathing Spinner to practice 4-4-4 breathing together
- Self-Talk Station: Draw a card from Self-Care Activity Cards labeled “Positive Self-Talk” and role-play encouraging statements with a partner
- Movement Station: Follow the “Movement Break” cards from Self-Care Activity Cards to stretch or do quick exercises
- Teacher circulates, offers support, and models strategies
Step 3
Reflection and Closure
10 minutes
- Distribute the Emotion Reflection Worksheet and ask students to draw or write about which strategy they liked best and why
- Invite a few volunteers to share reflections with the group
- Reinforce that they can use these strategies anytime and encourage them to pick one to try before the next break
use Lenny to create lessons.
No credit card needed
Slide Deck
Self-Care Superstars
Fun and practical activities to help us feel our best!
Welcome students. Briefly introduce yourself. Say: “Today we're going to become Self-Care Superstars! We'll learn easy ways to take care of ourselves so we can feel calm, happy, and ready to learn.”
What is Self-Care?
Self-care means doing small things every day to take care of our bodies and minds.
Why it matters:
- Helps us manage stress and strong feelings
- Improves focus and energy
- Makes us feel happier and more confident
Explain what self-care means; ask students to share ideas. Use their responses to connect to the three strategies.
Breathing Station
Use the Calm Breathing Spinner to practice 4-4-4 breathing:
- Breathe in for 4 seconds.
- Hold for 4 seconds.
- Breathe out for 4 seconds.
- Repeat 3 times.
Explain how to use the Calm Breathing Spinner. Model 4-4-4 breathing. Encourage students to follow along.
Self-Talk Station
Draw a “Positive Self-Talk” card from the Self-Care Activity Cards and:
- Read the encouraging statement aloud.
- Practice saying it to yourself with confidence.
- Role-play with a partner using different cards.
Show Self-Care Activity Cards and role-play examples. Have students draw cards and practice positive statements.
Movement Station
Pick a “Movement Break” card from the Self-Care Activity Cards:
- Follow the exercise (e.g., stretch, jump, dance).
- Move safely and have fun.
- Switch cards after each turn.
Demonstrate a couple of movement break cards. Encourage students to stand up and follow the card.
Reflection Time
Complete the Emotion Reflection Worksheet:
- Draw or write which self-care strategy you liked best.
- Explain why it helps you feel better.
Be ready to share with the class!
Hand out Emotion Reflection Worksheets. Ask students to draw/write their favorite strategy and why. Monitor and help as needed.
You’re a Self-Care Superstar!
Great job today! Remember:
- You can use breathing, positive self-talk, or movement breaks any time you need.
- Practice one strategy before your next break.
Keep shining and taking care of YOU!
Invite a few volunteers to share. Remind students they can use these strategies anytime. Praise their efforts.
Activity
Self-Care Activity Cards
These printable cards include two categories to help students practice self-care: Positive Self-Talk and Movement Breaks.
Cut apart and shuffle each set so students randomly draw a card at their station.
Positive Self-Talk Cards
(Encourage students to read aloud, then repeat to themselves or a partner.)
- “I can do hard things.”
- “I learn from my mistakes and grow.”
- “I believe in myself and my abilities.”
- “I am brave and can face my challenges.”
- “I am kind to myself and others.”
- “I am capable of learning new things.”
Movement Break Cards
(Students follow the movement, then return card and draw a new one.)
- Do 10 jumping jacks.
- Stretch your arms overhead and take a deep breath.
- Twist your torso left and right 10 times.
- Run in place for 30 seconds.
- Flap your arms like a butterfly 10 times.
- Reach down and touch your toes 5 times.
Activity
Calm Breathing Spinner
Use this spinner to practice the 4-4-4 breathing technique—inhale, hold, and exhale each for 4 seconds.
Materials (per small group):
- Spinner base template (circle divided into three equal sections labeled “Inhale 4 sec,” “Hold 4 sec,” and “Exhale 4 sec”)
- Arrow piece (cut-out spinner pointer)
- Paper fastener (brad)
- Scissors
Assembly Instructions (5 minutes)
- Print and cut out the Spinner Base and Arrow Piece.
- Make a small hole in the center of both the base and the arrow.
- Attach the arrow to the base with the paper fastener so it can spin freely.
How to Use Your Spinner
- Gather in your Breathing Station group and place the spinner on a flat surface.
- One student gives the arrow a gentle spin.
- When the arrow stops, read the instruction it lands on and follow these steps, counting slowly to 4 for each:
- Inhale 4 sec: Breathe in slowly through your nose.
- Hold 4 sec: Keep your breath in and sit quietly.
- Exhale 4 sec: Breathe out slowly through your mouth.
- Repeat spinning and following instructions until you have completed at least 3 full cycles.
- Notice how your body and mind feel calmer and more focused.
Remember, you can use this spinner any time you feel upset, worried, or need a quick brain break!
Worksheet
Emotion Reflection Worksheet
Name: _________________________ Date: _________________________
1. My Favorite Self-Care Strategy
Which self-care activity did you like best today? Describe what you did.
2. How It Made Me Feel
Think about how your body and mind felt after using this strategy. Write or draw your feelings.
3. When I Can Use It
List two or three times you could use this self-care strategy (for example, when you feel worried, tired, or upset).
4. Draw Yourself in Action
Draw a picture of you practicing your favorite self-care strategy!
5. One Thing I Learned
Write one new thing you learned today about taking care of your body or mind.