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actbelongcommit.org.au
This journal belongs to:
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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
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Life is like
to keep your balance,riding a bicycle.
you must keep moving.Albert E inste in
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How does a story
become real?BAMBERTS BOOK
OF MISSING STORIES, REINHARD JUNG
?
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Doing something
nice for othersmakes us
feel good
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WESTERNAUSTRALIA
Map your journey?
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Mindful Colouring
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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
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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
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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.
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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
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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
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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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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
2
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?
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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’
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 [email protected], 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
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Get involvedand support a cause you are
passionate about
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@actbelongcommit #actbelongcommit