Session 1 · THRIVE: Relationships
People and pressure
- 10 minWho are your role models? Draw your 'support circle': whānau, friends, coaches, online people. Keep it private.
- 15 minHow do friends and online spaces help or hinder habits? Discuss scenarios: a group chat at 11 pm, a friend who wants you to skip practice.
- 15 minRole-play assertive replies: say what you want clearly and kindly, without blaming ('I'm logging off now, see you tomorrow').
- 10 minChoose one person who could support your habit, and decide what you would ask them.
Session 2 · THRIVE: Improve
Warm up and start tracking
- 10 minLearn the three parts of a warm-up: pulse raiser, mobility, dynamic stretches.
- 20 minClass circuit: six stations, 40 seconds on, 20 seconds rest. Notice your breathing and heart rate, not anyone else's.
- 10 minSet up your two-week tracker: a tick for the habit and a 1–5 'how I feel' rating each day.
- 10 minPlan your check-in points (day 5 and day 10) and write what you will look for.
Getting started
Use the tick-box tracker with face symbols for the feeling scale.
Stretch
Add a second measure that fits your habit, such as hours slept, minutes active or glasses of water.
Checkpoint
Tracker started, a supporter chosen and check-in points written.
Activities for this week
- Seven-night sleep diary: How much sleep do I really get, and does it change how I feel the next day?
- Class warm-up designers: What makes a warm-up actually work?
Useful this week
- Five Ways to Wellbeing ↗ Connect, give, take notice, keep learning, be active: ideas for habits that involve other people.
- Active children ↗ Simple ways to move more, from NZ health professionals.