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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
Well-being Check In
Create a Bliss List
Content to Embed into Canvas page (copy and paste)
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
Content to Embed into Canvas page (copy and paste)
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
Content to Embed into Canvas page (copy and paste)
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
Content to Embed into Canvas page (copy and paste)
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
Content to Embed into Canvas page (copy and paste)
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
Content to Embed into Canvas page (copy and paste)
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
Content to Embed into Canvas page (copy and paste)
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
Content to Embed into Canvas page (copy and paste)
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
Content to Embed into Canvas page (copy and paste)
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
Content to Embed into Canvas page (copy and paste)
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
Content to Embed into Canvas page (copy and paste)
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
Content to Embed into Canvas page (copy and paste)
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
Content to Embed into Canvas page (copy and paste)
“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
Content to Embed into Canvas page (copy and paste)
“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
Content to Embed into Canvas page (copy and paste)
“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.