this journal belongs to...this act-belong-commit journal is for you. inside it you’ll find an...

actbelongcommit.org.au

This journal belongs to:

This Act-Belong-Commit Journal is for you.

Inside it you’ll find an assortment of different pages. You’re about to start a journey that will take you and your imagination on all sorts of twists and turns and this journal is your place to keep track of things. Trying to live a great life and be your best self can be a ride full of ups and downs, so looking after yourself and seeking a balance is important. It’s important to care about what you eat and drink, how much exercise you get and how you stay mentally healthy.

The good news is there are lots of ways you can look after yourself by staying active, getting involved in the community and doing things that provide you with a sense of meaning and purpose. Looking after your mental health is as simple as A-B-C: Act-Belong-Commit.

Throughout the journal you’ll find ideas, tips, activities and reminders that are focused on achieving your ABCs together.

actbelongcommit.org.au

Do something

Do something with someone

Do something meaningful

Life is like

to keep your balance,riding a bicycle.

you must keep moving.Albert E inste in

3

How does a story

become real?BAMBERTS BOOK

OF MISSING STORIES, REINHARD JUNG

?

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5

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Doing something

nice for othersmakes us

feel good

7

WESTERNAUSTRALIA

Map your journey?

8

Mindful Colouring

9

If you focus on something for a while it can really help you get control of bad or upsetting feelings.

Colouring is a great way to focus on something that will let you calm down, keep bad feelings at bay and help you respond better when you’re ready.

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Did you know

keeping activecould keep

worries away

?

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Mindful Colouring

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Keeping

mentally healthyis as important as staying physically healthy

Rate your emotions on a scale of 1-10 (where 1 is terrible and 10 is fantastic) or just write

down how you feel.

Rate your emotions again on a scale of 1-10 (where 1 is terrible and 10 is

fantastic) or just write down how you are feeling after being active.

Day and time Mood before activity Mood after activityWhat was the activity? Who it was it

with? Where you did it? For how long? Tick which domain the activity was in

(it can be one or all three).

Activity

Act

Bel

ong

Co

mm

it

15

Act-Belong-Commit Mood DiaryThis Act-Belong-Commit Mood Diary will help you reflect on your mood before and after your act, belong and commit activities. Record the activities and your mood over a week and then take some time to look over the diary and see how living an active lifestyle affected your mood. You can note how much enjoyment you gained from the activity, how it felt to clear your head and unwind, whether you felt a sense of accomplishment or how you felt after spending time with friends.

Rate your emotions on a scale of 1-10 (where 1 is terrible and 10 is fantastic) or just write

down how you feel.

Rate your emotions again on a scale of 1-10 (where 1 is terrible and 10 is

fantastic) or just write down how you are feeling after being active.

Day and time Mood before activity Mood after activityWhat was the activity? Who it was it

with? Where you did it? For how long? Tick which domain the activity was in

(it can be one or all three).

Activity

Act

Bel

ong

Co

mm

it

16

Some examples of activities can be:

Catch up with a friend while going for a walk

Help Mum clean the house

Join an after school team/club

Help your sibling with their homework

Take the dog for a run or play outside

Organise a group of friends to go bowling

17

Rate your emotions on a scale of 1-10 (where 1 is terrible and 10 is fantastic) or just write

down how you feel.

Rate your emotions again on a scale of 1-10 (where 1 is terrible and 10 is

fantastic) or just write down how you are feeling after being active.

Day and time Mood before activityWhat was the activity? Who it was it

with? Where you did it? For how long? Tick which domain the activity was in

(it can be one or all three).

Activity

Act

Bel

ong

Co

mm

it

Mood after activity

18

Rate your emotions on a scale of 1-10 (where 1 is terrible and 10 is fantastic) or just write

down how you feel.

Rate your emotions again on a scale of 1-10 (where 1 is terrible and 10 is

fantastic) or just write down how you are feeling after being active.

Day and time Mood before activityWhat was the activity? Who it was it

with? Where you did it? For how long? Tick which domain the activity was in

(it can be one or all three).

Activity

Act

Bel

ong

Co

mm

it

Mood after activity

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Commitment gives

meaning to life

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Write down five kind things you could do for your friends or family.

Random acts of kindness

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3

4

5

1

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What a journey! Write down 5 things that have changed since you received this journal. What have you learned?

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Do something

e.g. Swimming9am

e.g. Do a game of Sudoku or a crossword

e.g. Walk to the shops or to a park

e.g. Listen to or play some music

e.g. Read a book

e.g. Clean up the garden

e.g. Go for a beach walk

Do something with someone

e.g. Go shopping with a friend

e.g. Meet a friend at a coffee shop

e.g. Meet a friend at lunch club

e.g. Meet a friend at an art gallery

Do something meaningful

e.g. Clean one or more rooms

e.g. Help Aunt Sue with grocery shopping

e.g. Go to grow group

e.g. Learn a new song on a musical instrument

e.g. Do an ‘act of kindness’

WEEKLY PLANNER

Act Belong Commit

Things like...• Go for a walk• Meditate• Get out in nature• Do some yoga• Do a crossword

• Read a book in the park• Go swimming• Chat to a neighbour• Do the gardening...

Things like...• Join a recreational group• Meet up with friends or

family for an outing or do something together

• Find out from the council what events are happening in your community...

Things like...• Set yourself goals• Do an ‘act of kindness’• Volunteer• Keep going to groups

you are involved in

• Help out a bit more at a group you already attend

• Work on a skill you have or learn a new one...

The highlight of my week was:

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Do something

e.g. Swimming9am

e.g. Do a game of Sudoku or a crossword

e.g. Walk to the shops or to a park

e.g. Listen to or play some music

e.g. Read a book

e.g. Clean up the garden

e.g. Go for a beach walk

Do something with someone

e.g. Go shopping with a friend

e.g. Meet a friend at a coffee shop

e.g. Meet a friend at lunch club

e.g. Meet a friend at an art gallery

Do something meaningful

e.g. Clean one or more rooms

e.g. Help Aunt Sue with grocery shopping

e.g. Go to grow group

e.g. Learn a new song on a musical instrument

e.g. Do an ‘act of kindness’

What I’d like to achieve this week:

Act Belong Commit

Things like...• Go for a walk• Meditate• Get out in nature• Do some yoga• Do a crossword

• Read a book in the park• Go swimming• Chat to a neighbour• Do the gardening...

Things like...• Join a recreational group• Meet up with friends or

family for an outing or do something together

• Find out from the council what events are happening in your community...

Things like...• Set yourself goals• Do an ‘act of kindness’• Volunteer• Keep going to groups

you are involved in

• Help out a bit more at a group you already attend

• Work on a skill you have or learn a new one...

For more information and to use our ‘Activity Finder’ visit: actbelongcommit.org.au If you would like more help on how to Act, Belong and Commit call (08) 9266 4648 or email info@actbelongcommit.org.au, to request a copy of the Guide to Keeping Mentally Healthy or a personalised information pack of groups and activities in your area.

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Being active keeps you

alert, engaged and energised for life

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Connecting with nature helps to

boost your mental wellbeing

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Volunteering creates

stronger communities

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Creativitycan be the key tobetter mental

health

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Find something to be

grateful for everyday

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Surround yourself with

like-minded peopleto feel inspired

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Learning something new is good for your

brain & mental health

49

Get involvedand support a cause you are

passionate about

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@actbelongcommit #actbelongcommit