Personalized Wellness Chat Script

Objective: Use open-ended questions and follow-up prompts to uncover the student’s motivations, barriers, and supports for holistic wellness.

1. Opening & Rapport (2 minutes)
   Teacher: “Now that we’ve explored nutrition, activity, and rest, I’d like to learn more about what drives you to make healthy choices. There are no right or wrong answers—this is all about understanding what matters most to you.”

2. Exploring Motivation (3 minutes)
   Teacher: “What’s one reason you want to improve your overall wellness?”
   Possible follow-ups:

• “Can you tell me more about why that’s important to you?”
  
  
• “How would your life feel different if you reached that goal?”
  
  

3. Reflecting on Success (3 minutes)
   Teacher: “Think of a time when you felt really energized or proud of a healthy choice—maybe a meal you enjoyed, a workout you completed, or a night of great sleep. What happened?”
   Possible follow-ups:

• “What made that experience feel good?”
  
  
• “What did you do differently that day or week?”
  
  

4. Identifying Barriers (4 minutes)
   Teacher: “Everyone runs into obstacles. What usually gets in the way of you eating well, staying active, or getting enough rest?”
   Possible follow-ups:

• “How does that obstacle make you feel?”
  
  
• “Have you tried anything before to overcome it? What worked or didn’t work?”
  
  

5. Discovering Supports (3 minutes)
   Teacher: “Who or what in your life helps you stick to healthy habits? It could be a friend, family member, class, or a tool like an app.”
   Possible follow-ups:

• “How does their support help you?”
  
  
• “What might you ask them to do more of?”
  
  

6. Choosing Focus Area (2 minutes)
   Teacher: “Of the three pillars—nutrition, activity, or rest—which one feels like the best place to start right now? Why?”
   Possible follow-ups:

• “What excites you about focusing there?”
  
  
• “What might make it challenging?”
  
  

7. Setting a Small Step (3 minutes)
   Teacher: “Let’s pick one small, realistic step you can try this week in that focus area. What sounds doable?”
   Possible follow-ups:

• “What obstacles could come up?”
  
  
• “How could you plan ahead to handle those obstacles?”
  
  

8. Summarizing & Next Steps (3 minutes)
   Teacher: “Here’s what I’ve heard:
   • Motivation: [Student’s reason]
   • Past success: [Student’s experience]
   • Barrier: [Student’s obstacle]
   • Support: [Student’s resource]
   • Focus: [Nutrition/Activity/Rest]
   • Action step: [Student’s small step]

Does that capture everything? What else would you add or change?”

Teacher: “Great—let’s write this in your plan and schedule a check-in to see how it goes. I believe in you!”

Wellness Vision Journal

A. Pre-Planning Reflection

1. My Why
   Reflect on why holistic wellness—balancing nutrition, activity, and rest—matters most to you. How would improvements in these areas impact your life?
   
   
   
   
   
   
   

2. My Ideal Healthy Day
   Imagine a day when you feel energized, strong, and well-rested. Describe, step by step, how you nourish your body, stay active, and recharge.
   
   
   
   
   
   
   
   
   
   
   
   

3. Challenges & Solutions
   List two obstacles that typically get in the way of your healthy habits (e.g., time management, cravings, stress). For each, propose one realistic strategy to overcome it.
   
   
   
   
   
   
   
   
   
   
   

4. Support System
   Who or what helps you stick to your wellness goals? (Examples: a friend, family member, app, class.) How could they support you even more?
   
   
   
   
   
   
   

B. Planning Your Path

5. My SMART Wellness Goal
   Write one wellness goal that is Specific, Measurable, Attainable, Relevant, and Time-bound for the coming week.
   
   
   
   
   
   
   
   
   
   
   
   

6. Action Plan
   Outline the concrete steps you will take each day to reach your SMART goal. Include how you’ll track progress and handle setbacks.
   
   
   
   
   
   
   
   
   
   
   
   

C. Post-Plan Check-In

7. One-Week Reflection
   Reflect on your progress over the past week:

• Which step felt most manageable, and why?
• Where did you face unexpected challenges?
• What adjustments will help you stay on track this week?
  
  
  
  
  
  
  
  
  
  
  
  

8. Next Steps
   Based on your reflection, write one small tweak or new habit you'll add to your plan for the coming week.
   
   
   
   
   
   
   

Design-Your-Day Workshop Instructions

Objective: Sketch out a balanced, realistic day that integrates nutrition, physical activity, and rest in a way that feels achievable and energizing.

Time: 5 minutes

Materials:

• Blank worksheet or plain paper
• Colored pencils or markers (optional)
• Ruler or straightedge (optional)

Steps

1. Draw Your Timeline (1 minute):

   • On your paper, draw a vertical line down the center. Label the top “Wake Up” and the bottom “Bedtime.”
   • Mark four key points for Morning, Midday, Afternoon, Evening alongside the line.

2. Plan Meals & Snacks (2 minutes):

   • Next to each time slot, write or sketch what you’ll eat/drink. Aim to include a balance of protein, whole grains, fruits/vegetables, and healthy fats.
   • Use colors or icons (🍎, 🥗, 🥜) to make it visual and easy to remember.

3. Add Activity Breaks (1 minute):

   • Identify one movement you can do during each part of the day (e.g., 10-minute stretch after breakfast, walking break between classes, 20-minute bike ride after school).
   • Draw a simple symbol for each (🚶‍♀️, 🤸‍♂️, 🏃‍♂️).

4. Schedule Rest & Recovery (1 minute):

   • Decide on one deliberate rest or recovery practice for at least two times of the day (e.g., deep-breathing break in the afternoon, tech-free wind-down 30 minutes before bed).
   • Write it in with a symbol (😴, 📖).

Tips & Reflection

• Keep it realistic: Choose foods, activities, and rest routines you can actually fit into your current schedule.
• Get creative: Color-code or decorate your plan so it’s inviting to follow.
• Share & Adjust: Show your sketch to your teacher or a friend for feedback. Make one tweak that will help you stick to it this week.

When you’re finished, compare your sketch to your daily routine and note one easy change you can start tomorrow to bring your ideal day closer to reality.

Wellness Plan Evaluation Rubric

Use this rubric to assess the student’s 7-day wellness plan. For each criterion, select the descriptor (4–1) that best matches the plan’s quality.

Scoring guide:

• 16–20 points: Exemplary plan ready for implementation
• 11–15 points: Strong plan; consider minor refinements
• 6–10 points: Developing plan; needs clearer detail and realism
• 1–5 points: Beginning stage; requires significant revision and support

Use this rubric during the Reflection & Next Steps phase to guide feedback and plan adjustments.