Wellbeing and Resilience Retreat

09:00 Welcome, ground rules and help numbers Warm-up, 15 min

A calm start: what this retreat is, what it is not, and how to look after yourself while you take part.

1. Read the ground rules aloud: sharing is optional, journals are private, we listen without judging, and what others share stays in the room unless someone is at risk.
2. Be clear: this is wellbeing education, not therapy. If something feels heavy, you can step out and talk to an adult.
3. Save the help numbers in your phone now: 999 police, 998 ambulance, 800-SAKINA (800 725462) 24/7, Itma'en 800506 daily 9am to midnight, plus a trusted adult and your school counsellor.
4. Write in your journal: one word for how you feel right now, and one thing you hope to get from these three days.

Solo: Read the rules to yourself, save the numbers, and tell a trusted adult you are starting. Then write your one word and your hope.

Group: Sit in a circle. The facilitator reads the rules and the numbers. Go round with one word each for how you feel; anyone may say "pass".

Related lessons: Mental health basics: everyone has it (lifereadysociety.com/mental-health/mental-health-basics-everyone-has-it/); How to talk to someone and get help (lifereadysociety.com/mental-health/how-to-talk-to-someone-and-get-help/)

09:15 Emotions are information Learn, 15 min

Emotions are signals, not instructions. Naming them precisely is the first step to handling them well.

1. Everyone has mental health, just as everyone has physical health, and it changes over time.
2. Emotions help us notice what matters. Unpleasant feelings like worry or anger are not bad; they are information.
3. The Mood Meter from the Yale Center for Emotional Intelligence plots feelings on two dimensions: pleasantness (left to right) and energy (bottom to top).
4. Its four quadrants: red (unpleasant, high energy, such as anger or fear), blue (unpleasant, low energy, such as disappointment or loneliness), green (pleasant, low energy, such as calm or serenity) and yellow (pleasant, high energy, such as joy or excitement).
5. Its message is that all emotions are okay; what matters is how you respond to them.
6. "Bad" is vague. "Disappointed", "left out" or "overwhelmed" each point to a different response.

Related lessons: What emotions are and why we have them (lifereadysociety.com/emotional-intelligence/what-emotions-are-and-why-we-have-them/); Naming your emotions (lifereadysociety.com/emotional-intelligence/naming-your-emotions/); Emotional intelligence: what it is and what the science says (lifereadysociety.com/emotional-intelligence/emotional-intelligence-what-it-is-and-what-the-science-says/); Mental health basics: everyone has it (lifereadysociety.com/mental-health/mental-health-basics-everyone-has-it/)

09:30 Mood and energy map Activity, 25 min

Build your own vocabulary of feelings and map how your mood and energy move through a typical day.

1. Draw a large cross on A4 paper. Label the horizontal line "pleasantness" and the vertical line "energy". Colour the four quadrants red, blue, green and yellow.
2. Write at least five feeling words in each quadrant (10 minutes). Push past the obvious: try "restless", "content", "drained", "proud", "tense".
3. On a second sheet, draw a timeline of a typical school day from waking to sleep.
4. Mark where you usually sit on the Mood Meter at five points: waking, mid-morning, after school, evening, bedtime.
5. Circle one pattern you notice, such as "my energy crashes after school" or "I feel red before tests".

Solo: Do both sheets yourself. Keep them in your journal.

Group: Work alone for the map, then in pairs swap only your feeling word lists (not your timelines) and borrow three new words from your partner. Pass is always fine.

Related lessons: Naming your emotions (lifereadysociety.com/emotional-intelligence/naming-your-emotions/)

09:55 Stress signals: body, mind and behaviour Learn, 15 min

Stress is a normal response to pressure. Spotting your own early signs lets you act before it builds up.

1. The NHS lists physical signs such as headaches, tight muscles, an upset stomach and a racing heart.
2. Mental signs include trouble concentrating, difficulty making decisions, feeling overwhelmed, constant worrying and forgetfulness.
3. Behavioural signs include irritability, sleeping or eating much more or less than usual and avoiding people or places.
4. Most people feel stressed at some point. The aim is not zero stress but noticing it early and responding well.
5. If stress or low mood lasts for weeks, or gets in the way of daily life, talk to a trusted adult, your school counsellor or a doctor.

Related lessons: What stress is: your body and brain under pressure (lifereadysociety.com/stress-resilience/what-stress-is-your-body-and-brain-under-pressure/); Exam and academic stress (lifereadysociety.com/stress-resilience/exam-and-academic-stress/); Anxiety: what is normal and when to get help (lifereadysociety.com/mental-health/anxiety-what-is-normal-and-when-to-get-help/); Low mood and depression: noticing the signs (lifereadysociety.com/mental-health/low-mood-and-depression-noticing-the-signs/)

10:10 Break Break, 15 min

Step away from the paper. Drink water, stretch, look out of a window or step outside if it is cool enough.

1. Move for at least five minutes.
2. No scrolling: notice how your body feels instead.

10:25 My stress signature traffic light Activity, 25 min

Turn the NHS signs into a personal early warning system you can actually use.

1. Draw three boxes: green (doing well), amber (starting to struggle), red (struggling).
2. In green, write what you are like when you are well: how you sleep, eat, talk, study.
3. In amber, write your own first signs of stress from the three NHS categories (body, mind, behaviour). Be specific: "I stop replying to messages" is more useful than "I feel stressed".
4. In red, write signs that would tell you it is time to get help from someone else.
5. Next to red, write the names of two people you would tell and the help numbers.

Solo: Complete it privately in your journal. You will use it in your Wellbeing Plan on Day 3.

Group: Everyone works privately. The facilitator then collects general amber signs on a flipchart from volunteers ("anyone can add one sign, not a story") so people see how common they are.

Related lessons: What stress is: your body and brain under pressure (lifereadysociety.com/stress-resilience/what-stress-is-your-body-and-brain-under-pressure/); Healthy coping versus unhealthy coping (lifereadysociety.com/stress-resilience/healthy-coping-versus-unhealthy-coping/); Anxiety: what is normal and when to get help (lifereadysociety.com/mental-health/anxiety-what-is-normal-and-when-to-get-help/)

10:50 Values sort Activity, 30 min

Values are what matter most to you. Knowing them helps you choose, cope and recover.

1. Following the Mind Tools method, recall a time you felt really happy, a time you felt proud and a time you felt fulfilled. Note what you were doing and who was there (8 minutes).
2. From those moments, pick up to ten values, such as family, faith, fairness, learning, kindness, adventure, health, honesty. Write each on a sticky note.
3. Rank them by comparing two at a time: if you could keep only one, which would it be? Repeat until you have a top five.
4. Check your top three: are you proud of them, and would you stand by them even if they were unpopular?
5. Write one sentence: "When I am stressed, I lose touch with my value of ... and I can reconnect by ..."

Solo: Lay the sticky notes on a table and physically move them as you rank.

Group: Rank individually. In threes, each person may share one value and why it matters, or pass.

Related lessons: What values are and finding your own (lifereadysociety.com/values-character/what-values-are-and-finding-your-own/); Meaningful goals and a personal mission statement (lifereadysociety.com/purpose-service/meaningful-goals-and-a-personal-mission-statement/)

11:20 Strengths spotting Activity, 20 min

Resilience grows from what you already do well, not only from fixing weaknesses.

1. Psychologists Christopher Peterson and Martin Seligman described 24 character strengths grouped under six virtues: wisdom, courage, humanity, justice, temperance and transcendence.
2. Read this list: creativity, curiosity, judgement, love of learning, perspective, bravery, perseverance, honesty, zest, love, kindness, social intelligence, teamwork, fairness, leadership, forgiveness, humility, prudence, self-regulation, appreciation of beauty, gratitude, hope, humour, spirituality.
3. Circle the five that feel most like you, and for each write one real example from the last month.
4. Write how one strength could help you on a hard day, for example "humour helps me put a bad test in perspective".

Solo: If you find it hard, ask a trusted adult or friend which strengths they see in you, then compare.

Group: In pairs, each person names one strength they have noticed in their partner today. Keep it specific and kind.

Related lessons: Building real confidence and self-esteem (lifereadysociety.com/emotional-intelligence/building-real-confidence-and-self-esteem/); Building resilience (lifereadysociety.com/stress-resilience/building-resilience/)

11:40 Know-yourself snapshot Reflect, 12 min

Pull today together on one private page.

1. Write your top three values, top three strengths and your three clearest amber signs.
2. Answer the journal prompts below.
3. Re-read the help numbers and check they are saved in your phone.

Solo: Write quietly for the full time.

Group: Silent writing. The facilitator reminds everyone of the help numbers and that they can talk to an adult privately at any point.

Related lessons: Reflection and journaling (lifereadysociety.com/purpose-service/reflection-and-journaling/)

11:52 Day 1 quiz Quiz, 8 min

Five quick questions to lock in today's ideas.

1. Answer alone, then check the explanations.

09:00 Mood check and safety reminder Warm-up, 10 min

Start where you are, then remind yourself where help is.

1. Look at your overnight mood notes. Which colours came up?
2. Place yourself on the Mood Meter right now with one precise word.
3. Re-read the help numbers: 999, 998, 800-SAKINA (800 725462), Itma'en 800506, a trusted adult, your school counsellor.

Solo: Write your colour and word in your journal.

Group: Each person holds up a coloured pen for their quadrant, no explanation needed. Pass is fine.

Related lessons: Naming your emotions (lifereadysociety.com/emotional-intelligence/naming-your-emotions/)

09:10 Healthy and unhealthy coping Learn, 10 min

Some ways of coping help in the moment and over time; others help briefly but make things worse later.

1. Helpful coping includes talking to someone, moving your body, breathing exercises, planning ahead, setting small goals and focusing on what you can influence. These are all on the NHS stress page.
2. The NHS warns against using alcohol, smoking, gambling or drugs to cope, as these can make mental health worse.
3. Endless scrolling, avoiding everyone or skipping sleep can feel like relief but often keep stress going.
4. No single tool works for everyone. Today you test several and keep the ones that fit you.

Related lessons: Healthy coping versus unhealthy coping (lifereadysociety.com/stress-resilience/healthy-coping-versus-unhealthy-coping/); Building resilience (lifereadysociety.com/stress-resilience/building-resilience/); Calming strong emotions in the moment (lifereadysociety.com/emotional-intelligence/calming-strong-emotions-in-the-moment/)

09:20 Breathe and move Activity, 15 min

Two tools you can use anywhere: slow belly breathing and a short burst of movement.

1. Sit with your back supported and feet flat, about hip-width apart.
2. Following the NHS breathing exercise: breathe into your belly only as far as is comfortable, in through your nose and out through your mouth.
3. Breathe in gently, counting 1 to 5 if it helps, then breathe out gently, counting 1 to 5 again. Keep going for at least 5 minutes. The NHS says practising regularly gives the most benefit.
4. Stand up and do 5 minutes of gentle movement: march on the spot, shoulder rolls, arm circles, stretches. Stay within your comfort and space.
5. Rate your tension from 0 to 10 before and after.
6. Note: the NHS recommends young people aged 5 to 18 average at least 60 minutes of moderate or vigorous activity a day across the week.

Solo: Use a timer. Try it again before bed tonight.

Group: The facilitator counts the breaths aloud. Everyone moves in their own space with no contact; anyone can stay seated and do arm and neck stretches.

Related lessons: Calming strong emotions in the moment (lifereadysociety.com/emotional-intelligence/calming-strong-emotions-in-the-moment/); Mindfulness and quiet time (lifereadysociety.com/purpose-service/mindfulness-and-quiet-time/); Why Moving Matters When You Leave Home (lifereadysociety.com/fitness/why-moving-matters-when-you-leave-home/); A Beginner Bodyweight Workout for Your Room (lifereadysociety.com/fitness/a-beginner-bodyweight-workout-for-your-room/); Stretching and Mobility for Desk-Bound Students (lifereadysociety.com/fitness/stretching-and-mobility-for-desk-bound-students/)

09:35 Design your sleep plan Challenge, 25 min

Sleep affects mood, focus and coping. Build a realistic plan for the next two weeks.

1. Write your current bedtime and wake time on school days and weekends. How big is the gap?
2. Read the NHS tips: keep regular sleep and wake times, wind down and avoid screens for an hour before bed, write down worries and tomorrow's to-do list, avoid large meals and caffeine late, keep the room quiet, dark and cool, and if you are still awake after about 20 minutes, get up and do something relaxing, such as reading, then go back to bed when you feel sleepy.
3. The American Psychological Association advises teens to get at least eight hours of sleep and keep consistent sleep and wake times, and links technology use in the hour before bed to disrupted sleep.
4. Choose a target bedtime and wake time, within one hour of each other on weekdays and weekends.
5. Write your 30 to 60 minute wind-down routine step by step, including where your phone will charge.
6. Name one obstacle (late homework, family evenings, Ramadan timings) and your plan for it.

Solo: Write the plan and show it to someone at home who can support it, such as agreeing a charging spot outside your room.

Group: In pairs, swap plans and ask one question each: "What could get in the way?" Revise with your partner's idea if it helps.

Related lessons: Daily habits for wellbeing (lifereadysociety.com/stress-resilience/daily-habits-for-wellbeing/); Living a balanced life (lifereadysociety.com/purpose-service/living-a-balanced-life/)

10:00 Break Break, 15 min

Water, a snack and a change of scene.

1. Stand up and stretch.
2. Try three slow breaths before you sit back down.

10:15 Catch it, check it, change it Activity, 25 min

A self-help CBT technique from NHS Every Mind Matters for unhelpful thoughts that spiral.

1. Learn the common unhelpful patterns the NHS names: expecting the worst, focusing only on the negatives, all-or-nothing thinking and blaming yourself for everything.
2. Catch it: write a recent thought that upset you, such as "I will fail every exam".
3. Check it: How likely is it really? What is the evidence for and against? What else could explain the situation? What would you say to a friend who thought this?
4. Change it: write a more balanced thought that fits the evidence, such as "I am behind in maths, but I passed the last two tests and can ask for help".
5. Remember the NHS point: you will not always change a thought, and that is fine. Practising still helps you think more flexibly and break a spiral.

Solo: Do three thoughts in your journal. Keep them private.

Group: The facilitator gives three made-up thoughts ("No one wants me at the party", "I am useless at everything", "If I do not get an A, my future is ruined"). Small groups practise on these, not on personal thoughts. Personal ones go in private journals.

Related lessons: Self-compassion, criticism and failure (lifereadysociety.com/emotional-intelligence/self-compassion-criticism-and-failure/); Perfectionism and the emotional side of procrastination (lifereadysociety.com/stress-resilience/perfectionism-and-the-emotional-side-of-procrastination/); Building resilience (lifereadysociety.com/stress-resilience/building-resilience/)

10:40 Problem-solving clinic Case study, 20 min

Some worries can be solved; some cannot. The NHS problem-solving approach helps you tell the difference and act.

1. Sort worries into problems you can act on and hypothetical worries you cannot change.
2. For a solvable problem, brainstorm openly for a few minutes, then weigh each idea's pros, cons and what it needs.
3. Make a plan: choose one solution, list the actions, who can help, how long it takes and when you start.
4. For hypothetical worries, try "worry time": a short fixed slot, such as 10 to 15 minutes in the evening, to write them down, and postpone worries to that slot.
5. Review afterwards: what worked, and what will you try next?
6. Case A (Dubai): Layla, 16, has three deadlines and a family wedding in the same week. She is sleeping five hours a night.
7. Case B (London): Omar, 18, has just started university, knows no one and has stopped going to lectures.
8. Case C (Riyadh): Sara, 15, keeps worrying that something bad might happen to her family, with no specific reason.

Solo: Apply the steps to one case, then to one real problem of your own in your journal.

Group: Groups of three take one case each, produce a written plan using the steps, and share it in 2 minutes. For Case C, discuss worry time and when to talk to an adult.

Related lessons: Exam and academic stress (lifereadysociety.com/stress-resilience/exam-and-academic-stress/); Handling big changes: moving away, starting university and homesickness (lifereadysociety.com/stress-resilience/handling-big-changes-moving-away-starting-university-and-homesickness/); When and how to ask for help (lifereadysociety.com/leaving-home/when-and-how-to-ask-for-help/); Anxiety: what is normal and when to get help (lifereadysociety.com/mental-health/anxiety-what-is-normal-and-when-to-get-help/)

11:00 Self-compassion break Activity, 15 min

Being kind to yourself after a setback is not weakness. It helps you recover and try again.

1. Kristin Neff describes three elements of self-compassion: self-kindness rather than harsh self-judgement, common humanity rather than feeling alone, and mindfulness rather than over-identifying with painful feelings.
2. Think of a small recent setback (not a big or painful event).
3. Mindfulness: write one sentence naming the feeling, such as "This is disappointment".
4. Common humanity: write "Other people feel this too" in your own words.
5. Self-kindness: write what you would say to a close friend in the same situation, then say it to yourself.

Solo: Write privately and read your kind sentence aloud quietly.

Group: Everyone writes privately. The facilitator invites volunteers to share only the kind sentence, never the setback.

Related lessons: Self-compassion, criticism and failure (lifereadysociety.com/emotional-intelligence/self-compassion-criticism-and-failure/); Building real confidence and self-esteem (lifereadysociety.com/emotional-intelligence/building-real-confidence-and-self-esteem/)

11:15 Screen and social media audit Challenge, 20 min

Look at your real data, not your guess, then choose changes that serve you.

1. Open your phone's screen time settings. Write your daily average and your top three apps.
2. For each top app, mark how you usually feel after using it: better, same or worse.
3. The APA advises that social media should not cut into sleep or physical activity, and that teens limit using it to compare themselves with others, especially about appearance.
4. The APA also notes that using social features for support and connection can help, especially for young people who feel isolated.
5. Choose two changes, such as muting accounts that leave you feeling worse, turning off notifications for one app, or no phone in the first 30 minutes after waking.
6. Write your changes as "I will ... when ..." sentences.

Solo: Do the audit honestly. Share your two changes with someone at home if you want support.

Group: Students keep their numbers private. In pairs, share only the two changes you chose, if you wish.

Related lessons: Social media, screens and wellbeing (lifereadysociety.com/stress-resilience/social-media-screens-and-wellbeing/); Online and in-person connection: getting the balance right (lifereadysociety.com/living-alone/online-and-in-person-connection-getting-the-balance-right/); Phones, chats and social media (lifereadysociety.com/etiquette/phones-chats-and-social-media/)

11:35 The NHS 5 steps to mental wellbeing Learn, 10 min

A simple, sourced framework you can use to check your week.

1. 1 Connect with other people, and do not rely on texting or social media alone.
2. 2 Be physically active, choosing activities you enjoy.
3. 3 Learn new skills, such as cooking a new dish or a new hobby.
4. 4 Give to others, such as thanking someone, really listening or volunteering.
5. 5 Pay attention to the present moment (mindfulness): notice your thoughts, feelings, body and surroundings.
6. Score each step for this week from 0 to 2 and pick the weakest for tomorrow.

Related lessons: Looking after your mind for the long term (lifereadysociety.com/mental-health/looking-after-your-mind-for-the-long-term/); Living a balanced life (lifereadysociety.com/purpose-service/living-a-balanced-life/); Volunteering and service in the UAE (lifereadysociety.com/purpose-service/volunteering-and-service-in-the-uae/)

11:45 My toolkit Reflect, 8 min

Decide which tools you will keep.

1. List every tool you tried today and rate each from 1 to 5 for how useful it felt.
2. Star your top three for your Wellbeing Plan tomorrow.
3. Answer the journal prompts.

Solo: Write quietly.

Group: Silent writing. The facilitator reminds everyone of the help numbers and is available for private chats.

Related lessons: Reflection and journaling (lifereadysociety.com/purpose-service/reflection-and-journaling/)

11:53 Day 2 quiz Quiz, 7 min

Five questions on today's tools.

1. Answer alone, then read the explanations.

09:00 Three good things and a safety reminder Warm-up, 10 min

Start by noticing what went well, then check your help numbers.

1. Write three good things from the last 24 hours, however small, and why each happened.
2. Note how your sleep plan and your tool went last night.
3. Re-read the help numbers: 999, 998, 800-SAKINA (800 725462), Itma'en 800506, a trusted adult, your school counsellor.

Solo: Write them in your journal.

Group: Volunteers share one good thing each. Pass is fine.

Related lessons: Gratitude: what the research says and how to practise it (lifereadysociety.com/values-character/gratitude-what-the-research-says-and-how-to-practise-it/)

09:10 Why connection matters Learn, 15 min

Connecting with others is the first of the NHS 5 steps. Support works best when it is spread across several people.

1. Being alone is not the same as being lonely; you can enjoy solitude and still need connection.
2. Different people help in different ways: someone to laugh with, someone to talk to, someone who can take practical action, a professional.
3. Asking for help is a skill and a strength, not a burden on others.
4. Trusted adults (parents, relatives, teachers, coaches, school counsellors) can act in ways friends cannot, especially when someone may be at risk.

Related lessons: Solitude and loneliness: knowing the difference (lifereadysociety.com/living-alone/solitude-and-loneliness-knowing-the-difference/); Finding your community (lifereadysociety.com/living-alone/finding-your-community/); How to talk to someone and get help (lifereadysociety.com/mental-health/how-to-talk-to-someone-and-get-help/); When and how to ask for help (lifereadysociety.com/leaving-home/when-and-how-to-ask-for-help/)

09:25 Support network map Activity, 25 min

See your support clearly, including where it is thin.

1. Draw three circles, one inside the other, with "me" in the centre.
2. Inner circle: people you could tell anything. Middle circle: people you enjoy and trust for some things. Outer circle: services and adults you could contact, including the school counsellor and the help numbers.
3. Next to each person, write how they help: talk, fun, practical, advice.
4. Mark one relationship you would like to strengthen and one small action to do it this week.
5. Make sure there is at least one trusted adult on your map. If there is not, write who you could approach.

Solo: Keep the map private. Add it to your Wellbeing Plan.

Group: Everyone draws privately. The facilitator then lists, from volunteers, general kinds of support people in the UAE can turn to, so everyone hears options they may not have thought of.

Related lessons: Finding your community (lifereadysociety.com/living-alone/finding-your-community/); Staying close to family from far away (lifereadysociety.com/leaving-home/staying-close-to-family-from-far-away/); How to talk to someone and get help (lifereadysociety.com/mental-health/how-to-talk-to-someone-and-get-help/)

09:50 How to help a friend Case study, 25 min

You do not need to fix a friend's problem. You need to listen well and know when to bring in an adult.

1. SAMH advice: make time and space to listen, ask open questions, do not jump to advice, and do not judge or dismiss what they say.
2. Tell them they did the right thing by talking, and that you are there even if they are not ready to say more.
3. Do not assume you know the cause or how to fix it, and do not try to "fix" them.
4. If you are worried about something serious, tell a trusted adult or contact a helpline, even if your friend asks you to keep it secret. Their safety matters more than the secret.
5. If anyone is in immediate danger, call 999 or 998.
6. Look after yourself too: talk to someone about how you feel, and do not take hurtful words personally.
7. Scenario (Abu Dhabi): Your friend Noor has gone quiet, stopped eating lunch with the group and says "I am fine" when asked.
8. Scenario (online): A friend in another country messages late at night saying everything feels pointless and asks you not to tell anyone.

Solo: Write what you would say to Noor in three short messages, then write exactly who you would contact about the second scenario and what you would tell them.

Group: In pairs, seated and facing each other, role-play the Noor scenario for 4 minutes each way: one listens, one plays Noor. Then as a whole group, discuss only what to do in the second scenario: tell a trusted adult now and use the help numbers. The facilitator does not role-play the second scenario.

Related lessons: Helping a friend who is struggling (lifereadysociety.com/mental-health/helping-a-friend-who-is-struggling/); In a crisis: what to do if someone is in immediate danger (lifereadysociety.com/mental-health/in-a-crisis-what-to-do-if-someone-is-in-immediate-danger/); Empathy and understanding others (lifereadysociety.com/emotional-intelligence/empathy-and-understanding-others/)

10:15 Break Break, 15 min

That was a serious topic. Take a proper break.

1. Get some water and move.
2. If anything stirred up feelings, talk to the facilitator or a trusted adult now.

10:30 Gratitude and purpose Activity, 20 min

Gratitude notices the good and the people behind it. Purpose gives your days direction.

1. Robert Emmons, quoted by the Greater Good Science Center, describes gratitude as recognising the good in your life and seeing that its source is partly outside yourself, in other people or, for some, a higher power.
2. Greater Good in Action suggests a gratitude journal: up to five things, about 15 minutes, at least three times a week for at least two weeks, written rather than just thought.
3. Its tips: be specific, go deep on a few things rather than a long list, and focus on people more than possessions.
4. Write one gratitude entry now following those tips.
5. Then complete: "I feel most useful when ..." and "One way I want to make a difference in the next year is ..."

Solo: Write privately. If you wish, write a short thank-you message to someone on your support map.

Group: Write privately. Volunteers can share one purpose sentence. Optionally, everyone writes a thank-you note to someone outside the room.

Related lessons: Gratitude: what the research says and how to practise it (lifereadysociety.com/values-character/gratitude-what-the-research-says-and-how-to-practise-it/); Finding meaning and purpose (lifereadysociety.com/purpose-service/finding-meaning-and-purpose/); Giving back and building community (lifereadysociety.com/purpose-service/giving-back-and-building-community/); Faith, belief and respecting others' beliefs (lifereadysociety.com/purpose-service/faith-belief-and-respecting-others-beliefs/)

10:50 Build your Wellbeing Plan Capstone, 30 min

Bring everything together into one page you will actually use.

1. Section 1, what keeps me well: my values, strengths and the NHS 5 steps I will focus on.
2. Section 2, my early warning signs: copy your amber signs from Day 1.
3. Section 3, my go-to tools: your top three or four from Day 2, with when you will use each.
4. Section 4, my sleep and screen plan: bedtime, wake time, wind-down and two screen changes.
5. Section 5, my support people: names from your map, including at least one trusted adult.
6. Section 6, if things get hard: the red signs and exactly what you will do and who you will tell.
7. Section 7, help numbers: 999, 998, 800-SAKINA (800 725462) 24/7, Itma'en 800506 daily 9am to midnight, school counsellor.

Solo: Write it neatly on one page. Photograph it so it is on your phone too.

Group: Everyone writes their own plan. The facilitator circulates to help with wording, not content.

Related lessons: Looking after your mind for the long term (lifereadysociety.com/mental-health/looking-after-your-mind-for-the-long-term/); Daily habits for wellbeing (lifereadysociety.com/stress-resilience/daily-habits-for-wellbeing/); Meaningful goals and a personal mission statement (lifereadysociety.com/purpose-service/meaningful-goals-and-a-personal-mission-statement/)

11:20 Letter to your future self Capstone, 15 min

A private letter to open in six months.

1. Write the date you will open it on the envelope, and put a reminder in your phone.
2. Tell your future self what you learned these three days and which tools you hope you are still using.
3. Name one hope for the next six months and one thing you are proud of now.
4. Write a kind sentence for a hard day, in the voice you used in the self-compassion break.
5. Seal it.

Solo: Give it to a trusted adult to keep, or store it somewhere safe.

Group: Letters are private and sealed. Students take them home; the facilitator does not collect them.

Related lessons: Reflection and journaling (lifereadysociety.com/purpose-service/reflection-and-journaling/); Identity and independence: deciding who you want to be (lifereadysociety.com/leaving-home/identity-and-independence-deciding-who-you-want-to-be/)

11:35 Self-review and optional sharing Capstone, 10 min

Check your plan against the rubric and celebrate finishing.

1. Score your plan against each rubric criterion from 1 to 3 and note one improvement.
2. Make that improvement now.
3. Optionally share one section of your plan, such as your go-to tools, not your warning signs.

Solo: Show your plan to a trusted adult and ask them to help with one part, such as your sleep plan.

Group: Volunteers share one tool or habit from their plan in 30 seconds. The group responds with one word of encouragement. Pass is fine.

11:45 Closing reflection Reflect, 7 min

End calmly, with help close at hand.

1. Do one minute of the NHS breathing exercise together.
2. Answer the journal prompts.
3. Read the help numbers one last time and check they are in your phone.

Solo: Write quietly, then put your plan somewhere you will see it.

Group: Silent writing, then the facilitator thanks everyone and stays available for private conversations afterwards.

11:52 Day 3 quiz Quiz, 8 min

Final five questions.

1. Answer alone, then read the explanations.