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Wellness Warriors

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Lesson Plan

Session 1 Lesson Plan

Students will identify key components of physical health and commit to a personal health goal by creating a pledge card.

Understanding physical health empowers students to make healthy choices, build positive habits, and improve overall well-being in daily life.

Audience

7th Grade

Time

30 minutes

Approach

Brainstorm discussion and hands-on pledge creation.

Materials

Prep

Lesson Preparation

5 minutes

Step 1

Introduction

5 minutes

  • Display title slide and explain session objectives.
  • Ask students what ‘physical health’ means, noting responses on the whiteboard.
  • Provide a brief overview of components: nutrition, exercise, sleep, hygiene.

Step 2

Activity 1: Physical Health Brainstorm

10 minutes

  • Divide students into pairs.
  • Using the whiteboard, have pairs list examples of healthy habits under each component.
  • Circulate to prompt deeper thinking and ensure engagement.

Step 3

Activity 2: Pledge Card Creation

10 minutes

  • Distribute Physical Health Pledge Cards and markers.
  • Instruct students to choose one habit to improve and write a specific, measurable pledge.
  • Encourage creativity and clear action steps (e.g., “I will drink 8 cups of water daily”).

Step 4

Reflection and Wrap-Up

5 minutes

  • Invite volunteers to share their pledges with the class.
  • Ask: “How will you track your progress this week?”
  • Collect or display pledge cards in the classroom as reminders.
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Slide Deck

Session 1: Exploring Physical Health

Objective:

  • Identify components of physical health
  • Create a personal health pledge

Welcome students and introduce today’s session on physical health. Emphasize that we’ll explore what physical health means, its key components, and set personal goals.

What Is Physical Health?

Physical health means taking care of your body so it can work at its best. It includes:

  • Eating nutritious foods
  • Staying active
  • Getting enough sleep
  • Maintaining good hygiene

Define physical health and connect it to daily life. Prompt students to share examples.

Key Components of Physical Health

Nutrition:

  • Fruits, vegetables, proteins, whole grains

Exercise:

  • Sports, walking, dancing, stretching

Sleep:

  • 8–10 hours per night for teens

Hygiene:

  • Brushing teeth, washing hands, showering

Walk through each component, giving examples. Encourage students to add their own ideas.

Activity 1: Brainstorm Healthy Habits

Instructions:

  1. Pair up with a classmate.
  2. On the whiteboard, list at least two healthy habits under each component:
    • Nutrition
    • Exercise
    • Sleep
    • Hygiene
  3. Be ready to share your lists

Introduce the brainstorming activity. Remind students to work in pairs and list habits for each component.

Activity 2: Create Your Pledge Card

Materials:

Instructions:

  1. Choose one healthy habit to improve.
  2. Write a SMART pledge (Specific, Measurable, Achievable, Relevant, Time-bound).
    e.g., “I will drink 8 cups of water every day this week.”
  3. Decorate your card creatively

Explain how to fill out pledge cards. Model an example pledge.

Reflection and Wrap-Up

Discussion Questions:

  • Who would like to share their pledge?
  • How will you track your progress this week?

Next Steps:

  • Display pledges in the classroom as reminders
  • Check in next session on your progress

Wrap up by having volunteers share pledges. Encourage accountability and tracking.

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Worksheet

Physical Health Pledge Card

Name: _____________________________ Date: ________________

My SMART Pledge (Specific, Measurable, Achievable, Relevant, Time-bound):





I will: ________________________________________________________

Start Date: //

Decorate your pledge card:









Weekly Progress Tracker

DayMonTueWedThuFriSatSun
Completed

Reflection: Did you complete your pledge every day? Why or why not?





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Lesson Plan

Session 2 Lesson Plan

Students will recognize and articulate their emotions using a check-in sheet and practice healthy coping strategies by selecting and discussing coping cards.

Building emotional health skills helps students manage stress, improve resilience, and communicate feelings constructively, laying a foundation for lifelong well-being.

Audience

7th Grade

Time

30 minutes

Approach

Check-in and interactive strategy exploration.

Materials

Prep

Lesson Preparation

5 minutes

Step 1

Emotional Check-In

5 minutes

  • Distribute Emotional Health Check-In Sheets.
  • Ask students to rate and describe or draw how they feel today.
  • Invite volunteers to share their check-in responses if comfortable.

Step 2

Activity 1: Exploring Emotions

10 minutes

  • On the whiteboard, list common emotions (e.g., happy, sad, angry, anxious).
  • In groups of 3–4, discuss triggers for each emotion and note healthy coping ideas.
  • Circulate to prompt deeper examples and keep groups on task.

Step 3

Activity 2: Coping Strategies Practice

10 minutes

  • Distribute Coping Strategies Cards to each pair.
  • Students pick one card and role-play or discuss how they’d use that strategy when experiencing a strong emotion.
  • Encourage sharing of different perspectives and adaptations.

Step 4

Reflection and Wrap-Up

5 minutes

  • Ask: “Which coping strategy will you try this week?”
  • Have students write their chosen strategy on a sticky note and post it on the coping board.
  • Collect check-in sheets or display them for personal reference next session.
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Slide Deck

Session 2: Recognizing and Managing Emotions

Objective:

  • Recognize and articulate emotions
  • Practice healthy coping strategies

Welcome students and introduce today’s session on emotional health. Explain that we will learn to recognize our feelings and practice healthy coping strategies.

Why Emotional Health Matters

Emotional health means understanding and managing our feelings. Benefits include:

  • Reducing stress
  • Improving relationships
  • Building resilience

Help students see why emotional health matters in daily life and long-term well-being.

Emotional Check-In

Materials:

Instructions:

  1. Rate your current emotion on the sheet.
  2. Describe or draw how you feel.
  3. Volunteers may share if they feel comfortable.

Guide students through filling out their check-in sheets to name and express their current feelings.

Common Emotions

Happy: Feeling joyful or content.
Sad: Feeling down or unhappy.
Angry: Feeling mad or frustrated.
Anxious: Feeling worried or nervous.

Define common emotions and invite students to add their own examples.

Activity 1: Exploring Emotions

Instructions:

  1. Form groups of 3–4.
  2. On the whiteboard, list triggers for each emotion.
  3. Brainstorm healthy coping ideas for each emotion.
  4. Be prepared to share your group’s ideas.

Introduce the group brainstorming activity to explore triggers and coping ideas.

Activity 2: Coping Strategies Practice

Materials:

Instructions:

  1. In pairs, pick one strategy card.
  2. Role-play using that strategy when you feel a strong emotion.
  3. Discuss how effective the strategy is and how you might adapt it.

Explain how to use coping strategy cards in pairs to practice real-life scenarios.

Reflection and Next Steps

Discussion Questions:

  • Which coping strategy will you try this week?

Next Steps:

  • Write your chosen strategy on a sticky note.
  • Post it on our coping board.
  • Keep your check-in sheet for reference next session.

Wrap up by having students commit to a strategy and share next steps.

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Worksheet

Emotional Health Check-In Sheet

Name: _____________________________ Date: //____

  1. Rate your current mood on a scale of 1 (Very Low) to 5 (Very High):

[ ] 1 [ ] 2 [ ] 3 [ ] 4 [ ] 5

  1. Which emotion best describes how you feel right now? (circle one):

Happy Sad Angry Anxious Excited Lonely Other: ____________

  1. Describe or draw how you feel:








  1. What triggered this feeling? Describe the situation or thoughts:






  1. What is one healthy coping strategy you could use right now?






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Activity

Coping Strategies Cards

Print and cut each card so students can draw one at random during Activity 2. Each card names a healthy coping strategy with a brief description.

1. Deep Breathing
Take slow, deep breaths: inhale for 4 counts, hold for 2, exhale for 6. Repeat 5–10 times.

2. Progressive Muscle Relaxation
Tense one muscle group (e.g., shoulders) for 5 seconds, then release and notice the relaxation. Move through the body.

3. Positive Self-Talk
Identify a worry, then replace negative thoughts with supportive statements (e.g., “I can handle this,” “I’ve done hard things before”).

4. Journaling
Write or draw about your feelings for 5 minutes. Describe what happened, how you feel, and one thing you’re grateful for today.

5. Mindful Visualization
Close your eyes and imagine a relaxing place (beach, forest). Focus on sensory details: sights, sounds, smells.

6. Grounding Technique
Use the 5-4-3-2-1 method: name 5 things you see, 4 you feel, 3 you hear, 2 you smell, and 1 you taste.

7. Physical Movement
Stand up and stretch or take a quick walk around the classroom. Notice how your body feels as you move.

8. Listening to Music
Put on a favorite song or calm instrumental. Pay attention to beat, melody, and how the music affects your mood.

9. Counting to Ten
Slowly count from 1 to 10 (or higher). Focus your mind on each number to interrupt racing thoughts.

10. Talk to a Trusted Friend/Adult
Share what you’re feeling and why. Ask for support or simply for someone to listen.
 
 
Use these cards during Activity 2: Coping Strategies Practice to role-play and discuss how each strategy can help manage strong emotions.

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Lesson Plan

Session 3 Lesson Plan

Students will practice effective communication and empathy by engaging in active listening exercises and role-playing social scenarios to build stronger peer connections.

Developing social health skills like listening, understanding others’ perspectives, and empathetic responses supports positive relationships, conflict resolution, and a supportive classroom community.

Audience

7th Grade

Time

30 minutes

Approach

Role-play exercises and reflective discussion.

Materials

Prep

Lesson Preparation

5 minutes

Step 1

Introduction to Social Health

5 minutes

  • Display title slide and explain session objectives.
  • Ask students: “What makes a healthy social interaction?” Note responses on the whiteboard.
  • Define social health: positive relationships, communication, empathy.

Step 2

Activity 1: Active Listening Practice

10 minutes

  • Pair up students; assign one as Speaker and one as Listener.
  • Speaker shares a recent experience for 2 minutes; Listener practices active listening (eye contact, nodding, asking clarifying questions).
  • After 2 minutes, partners switch roles.
  • Reconvene and on the whiteboard list key listening skills observed.

Step 3

Activity 2: Scenario Role-Play

10 minutes

  • Divide students into small groups of 3–4.
  • Distribute Empathy and Communication Scenario Cards to each group.
  • Each group selects a card and role-plays the scenario, focusing on empathetic responses and clear communication.
  • After each role-play, groups discuss what they did well and one improvement.

Step 4

Reflection and Wrap-Up

5 minutes

  • Ask: “What is one skill you will use to improve your social interactions this week?”
  • Students write their personal action on a sticky note and post it on a class Social Pledge Wall.
  • Encourage students to reflect in their journals after interactions throughout the week.
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Slide Deck

Session 3: Building Social Health

Objective:

  • Practice effective communication and active listening
  • Demonstrate empathy through role-play activities

Welcome students and introduce today’s session on social health. Emphasize that strong relationships and communication skills help us connect and support each other.

What Is Social Health?

Social health means:

  • Building and maintaining positive relationships
  • Communicating clearly and respectfully
  • Understanding and responding to others’ feelings (empathy)

Define social health and invite students to share examples of positive interactions.

Activity 1: Active Listening Practice

Materials:

  • Pairs of students

Instructions:

  1. Partner A (Speaker) shares a recent experience for 2 minutes.
  2. Partner B (Listener) uses active listening: eye contact, nodding, paraphrasing, clarifying questions.
  3. Switch roles and repeat.
  4. We’ll reconvene to list observed listening skills.

Explain the Active Listening Practice. Model eye contact, nodding, and paraphrasing.

Key Active Listening Skills

• Maintain eye contact
• Nod and use open body language
• Paraphrase what you heard ("So you felt…")
• Ask clarifying questions
• Avoid interrupting

After the practice, list and discuss the key active listening skills.

Activity 2: Scenario Role-Play

Materials:

Instructions:

  1. Form groups of 3–4.
  2. Select one scenario card.
  3. Role-play, practicing empathetic responses and respectful communication.
  4. After each role-play, discuss:
    • What went well?
    • One thing to improve.

Introduce the scenario cards and encourage groups to focus on empathy and clear communication.

Reflection and Next Steps

Discussion Question:

  • What’s one communication or empathy skill you will use this week?

Next Steps:

  • Write your personal action on a sticky note.
  • Post it on our Social Pledge Wall.
  • Reflect in your journal after each social interaction.

Wrap up with reflection and a personal action plan. Encourage posting pledges for accountability.

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Activity

Empathy and Communication Scenario Cards

Print and cut each card so students can draw one at random during Activity 2: Scenario Role-Play. Each card describes a social situation; role-play focusing on empathetic responses and clear communication.

Scenario 1: A Friend Feels Discouraged
Your friend received a low grade and seems really down. Practice responding with empathy: acknowledge their feelings, ask how you can help, and offer encouragement.

Scenario 2: Someone Is Being Left Out
You notice a classmate sitting alone at lunch. Practice how you’d approach them, invite them to join your group, and ask how they’re doing.

Scenario 3: Disagreement on a Group Project
You and a teammate have different ideas for a presentation. Practice using “I” statements (e.g., “I feel…”), active listening, and finding a compromise.

Scenario 4: Clearing Up a Misunderstanding
A peer thought you ignored them yesterday and is upset. Practice explaining what happened, apologizing if needed, and asking how to move forward.

Scenario 5: Asking for Help Respectfully
You’re struggling with the homework but feel shy to ask the teacher. Practice how to approach the teacher or a classmate and clearly explain what you need.

Scenario 6: Celebrating a Peer’s Success
A friend just made the sports team and wants to share the news. Practice showing genuine excitement, asking follow-up questions, and praising their effort.

Use these cards during Activity 2: Scenario Role-Play to strengthen your empathy and communication skills.

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Lesson Plan

Session 4 Lesson Plan

Students will understand the impact of screen time on their well-being, learn strategies for healthy digital habits, and practice respectful online etiquette through scenario discussions.

In our digital age, managing screen time and practicing online etiquette supports mental health, focus, and fosters positive digital relationships.

Audience

7th Grade

Time

30 minutes

Approach

Discussion, reflection, and scenario practice.

Materials

Prep

Lesson Preparation

5 minutes

Step 1

Introduction to Digital Health

5 minutes

  • Display the title slide and explain session objectives.
  • Ask students: “How much time do you spend daily on screens? What activities do you use screens for?”
  • Define digital health: balanced screen use and respectful online behavior.

Step 2

Activity 1: Screen Time Reflection

10 minutes

  • Distribute Digital Health Guidelines Worksheet.
  • Students track their typical screen use and reflect on positives and negatives.
  • Guide students to set one SMART goal to adjust screen habits.

Step 3

Activity 2: Online Etiquette Scenarios

10 minutes

  • Divide students into small groups.
  • Distribute Online Etiquette Scenario Cards.
  • Each group discusses and role-plays how to respond respectfully online in each scenario.
  • Groups share key takeaways with the class.

Step 4

Reflection and Wrap-Up

5 minutes

  • Ask: “What digital habit or etiquette rule will you commit to this week?”
  • Students write their commitment on a sticky note and post it on the Digital Pledge Board.
  • Encourage them to review their goal at home.
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Slide Deck

Session 4: Navigating Digital Health

Objective:

  • Understand balanced screen use
  • Learn healthy digital habits and online etiquette

Welcome students and introduce today’s session on digital health. Explain that we will explore how screen time affects well-being and learn respectful online behaviors.

What Is Digital Health?

Digital health means using technology in ways that support your well-being. It includes:

  • Balanced screen time
  • Positive online interactions
  • Protecting privacy and mental health

Define digital health and discuss its importance. Ask students to share examples of digital activities they engage in.

Why Digital Health Matters

Benefits of healthy digital habits:

  • Improved focus and academic performance
  • Better sleep quality
  • Stronger in-person relationships
  • Reduced stress and digital fatigue

Highlight why managing screen time is important for focus, sleep, and social connections.

Activity 1: Screen Time Reflection

Materials:

Instructions:

  1. Track your typical daily screen use (schoolwork, social media, games).
  2. Reflect on positives and negatives of your usage.
  3. Set one SMART goal to adjust a screen habit this week.

Guide students through reflecting on their own screen habits using the worksheet.

Activity 2: Online Etiquette Scenarios

Materials:

Instructions:

  1. Form small groups.
  2. Draw a scenario card and discuss how to respond respectfully online.
  3. Role-play your response and share key takeaways with the class.

Introduce online etiquette through real-life scenarios. Encourage respectful and safe digital communication.

Reflection and Next Steps

Discussion Questions:

  • Which digital habit or etiquette rule will you commit to this week?

Next Steps:

  • Write your commitment on a sticky note and post it on the Digital Pledge Board.
  • Review and track your goal at home.

Wrap up the session by having students commit to a digital health pledge.

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Worksheet

Digital Health Guidelines Worksheet

Name: _____________________________ Date: //____

  1. Screen Time Tracking

Fill in the table with your typical daily screen use (estimate hours per day):

ActivityEstimated Time (hrs/day)
Schoolwork____
Social Media____
Gaming____
Streaming Videos____
Other: _________________
  1. Positive Impact

What is one positive effect of your current screen use on your well-being or learning?




  1. Negative Impact

What is one negative effect of your current screen use on your well-being or habits?




  1. Set a SMART Goal

Write one SMART goal to adjust your digital habits this week (Specific, Measurable, Achievable, Relevant, Time-bound):








  1. Action Steps

List two steps you will take to reach your goal:

• Step 1: ___________________________


• Step 2: ___________________________


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Activity

Online Etiquette Scenario Cards

Print and cut each card so students can draw one at random during Activity 2: Online Etiquette Scenarios. Each card describes a digital interaction; role-play how to respond respectfully and safely online.

Scenario 1: Responding to Negative Comments
You see someone in your class discussion thread post a sarcastic or rude comment about another student’s idea. Practice how you’d respond calmly and constructively without escalating the situation.

Scenario 2: Protecting Privacy
A friend tags you in a photo that you don’t want everyone to see. Practice how you would ask them politely to remove the tag or limit who can view it, while maintaining a positive tone.

Scenario 3: Respectful Disagreement
You’re in a group chat about a current event and someone shares an opinion you strongly disagree with. Practice how to express your viewpoint using facts and respectful language without insulting anyone.

Scenario 4: Correcting Misinformation
You notice a classmate sharing a false rumor on social media. Practice how to privately message them with accurate information and reliable sources, without shaming them.

Scenario 5: Asking for Digital Help
You don’t understand how to upload your assignment to the class website. Practice composing a clear, polite message to your teacher or classmate asking for step-by-step assistance.

Scenario 6: Celebrating Peers Online
A friend posts about winning a school competition. Practice writing a genuine, encouraging comment that shows you’re happy for their success and asks a follow-up question.

Use these cards during Activity 2: Online Etiquette Scenarios to practice positive digital communication and build healthy online habits.

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