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Well-Being Check-Ins and Tips for Online Learning Environments

Enhance student well-being and learning by embedding brief well-being check-in’s in an online learning environment like Canvas. The following content is Canvas-ready – simply copy and paste any of the check-in’s below onto a new content page in your course.

Well-Being Checks and Tips Categories

  • Well-being check in: Includes the educational piece (the WHY) and a 1-minute activity/practice they can do now (the WHAT)
  •  Wellness tip: a tip on a healthy behavior or fact about well-being.
  • Mindful moment: a friendly reminder/positive messages with no associated activity
CATEGORIES

Online classes, Can be implemented today, All (throughout the term), All class sizes, All levels, Quick activities, Preparing for the term, Planning resources and links, Wellness tip, Mindful moment

Well-being Check In

Create a Bliss List

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Taking a positive mental health break is good for your well-being. Create your bliss list: take 1 minute and identify 3 things in your life that you are grateful for right now.

Rationale 

Positive emotions can help maintain positive mental health and helps buffer against negative emotions while building resilience.

Send a Text to Someone you Care About

 

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Time for a positive mental health break! Send a text or write a message to someone you care about, letting them know how much you appreciate them. 

Rationale 

Gratitude involves appreciating people or things we value in life. It has one of the strongest links to mental health, happiness, and life satisfaction.

 

Mindful Breathing

 

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Mindful breathing can help reduce stress. Take a pause and try out this box breathing exercise.

Rationale 

Practicing mindfulness has been linked to reduced stress and anxiety and improves memory and concentration.

 

Visualize your Happy Place

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Visualization exercises can reduce stress and improve mood. Sitting or standing comfortably, take 5 minutes to imagine or think of a place where you feel happy, calm, and at peace. What does that look and feel like? 

Rationale 

Practicing mindfulness has been linked to reduced stress and anxiety and improves memory and concentration.

Take a Neck Stretch Break

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Time for a stretch break for your neck! Start with a deep breath in and out. Take 2 minutes to stretch and slowly move your neck in a way that feels comfortable for you.

Rationale 

Good physical health supports good mental health. Taking a stretch break can help improve productivity and increase energy. 

Take a Body Stretch Break

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Time for a stretch break for your body! Alternate between sitting and standing. Start with a deep breath in and out. Take 2 minutes to stretch and slowly move your body in a way that feels comfortable for you.

Rationale 

Good physical health supports good mental health. Taking a stretch break can help improve productivity and increase energy.

Body Posture Check

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Body posture quick check: Is your chin tucked in slightly so that you are not bending forward when looking at your screen? Is your head aligned with the spine? Check out more tips on body posture tips here.

Rationale 

Practicing healthy posture when using a computer or laptop can reduce musculoskeletal injuries, discomfort, and fatigue to enhance productivity and increase energy.

Take a Eye Break

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Time for an eye break! Follow the 20-20-20 rule: for every 20 minutes you spend looking at your screen, focus on something 20 feet away for 20 seconds. Let’s try it now.

Rationale 

Taking a break from the screen can reduce eye strain to support your eye health.

Wellness Tip

The Optimal Time to Sleep

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True or False: It doesn't matter what time of day you sleep, as long as you get sufficient sleep.

False – The optimal time to be asleep is in between 10pm to 7am.

Rationale 

Sleep is an essential part of how we can maintain our optimal health. Sleep is when the body repairs itself and helps us better cope with stress. 

The Optimal Amount to Sleep

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True or False: 8 hours of sleep is best, but 6 is enough to get the benefits of sleep.

False – 7 to 9 hours is best for optimal health. 

Rationale 

Sleep is an essential part of how we can maintain our optimal health. Sleep is when the body repairs itself and helps us better cope with stress.

Jazz up your Water

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Jazz up your refreshment recipe for water: try adding cucumber, citrus and/or fruit. Learn more about healthy snacks here.

Rationale 

Good nutrition is an important practice to maintain our well-being.

Recomended Amount of Physical Activity

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It’s recommended that adults engage in “at least 150 minutes of moderate to vigorous physical activity per week” Plan to do something active that you enjoy this week!

Rationale 

Regular physical activity has a positive influence on mental health.

Mindful Moment

Be Kind to Yourself 

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“Kindness is loving yourself enough to love those around you.”   RAKtivist

Be kind to yourself – take time to do something you love or remind yourself all the positive things you have accomplished. Every small thing counts.

Rationale 

Research has shown that people who are self-compassionate are more likely to thrive. 

Love Yourself

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“You’re imperfect, and you’re wired for struggle, but you are worthy of love and belonging.” – Brene Brown

You are important! Remind yourself of all the things you love about yourself.

Rationale 

Research has shown that people who are self-compassionate are more likely to thrive.

You are in a Community of Learners

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Kindness is realizing that we're all in this together.”- RAKtivisit

Doing something new can be challenging. A friendly reminder that you are not alone in this – you are part of a community of other learners.

Rationale

Building resilience to respond to set backs, failures, and disappointments is an important way to maintain well-being.