Discovery Workbook

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Welcome

Before you start your learning quest...


Let's play Chill Art!

Many learning games use the same set of mechanics (like jumping, dodging, catching, etc.) to create a compelling experience. Chill Art breaks this mould by introducing a new style of play that focuses on putting learners into a state of flow, creativity and focus.

Chill Art challenges learners to create a picture inspired by a given word. This word is taken from a list that can be focused around your training topics, or alternatively, completely random. You could, for instance, challenge your users to create one of your products! Here’s the catch: your learners have to create these objects using a limited supply of circles, squares and triangles.

Inspired by Picasso’s idea of the ‘removal of the unnecessary’, Chill Art will place your learners into a state of deep focus, so they’re ready to enthusiastically consume any learning content that gets put in their path.
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What it means and why it's important.

Well-being is about more than just happiness, it’s about how you feel and function. Adopting positive well-being behaviours will help you live life with happiness, engagement and a sense of purpose.

Everyone’s lives are a complex web of different things, from mental and physical health to social relationships and online behaviour. Maintaining positive well-being means holding all these different parts of your life in balance and practising self-care.

In this unit, you’ll learn:

  • How different parts of your life can impact your well-being in different ways
  • Simple steps you can take to improve your well-being

When you’re ready to start, select continue!

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What you can do to help.

Exercise can reduce depressive symptoms and anxiety whilst boosting your mood and improving the function of your brain.

If you find the idea of exercise daunting then try starting small and building up. Here are some simple ideas to get started:

  • Walk to the grocery store instead of driving
  • Spend time gardening
  • Get up from your desk and take a short walk
  • Schedule in exercise breaks, for instance, a ten-minute yoga session
  • Set yourself realistic steps or goals to work towards using an app on your phone.

Most importantly, try to keep moving. As you do more exercise you’ll notice your mood starts to lift.

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Getting the fueling right.

Improving what you eat and drink can lift your mood, give you more energy, boost brain function and improve your health!

There are small changes you can make. If they feel daunting try working towards them rather than making a big change all at once.

  1. Drink more. Water, tea, coffee and other drinks all count (just beware of sugar and caffeine!). The ideal is 5-8 glasses of fluid a day.
  2. Eat a variety of fruit and vegetables each day. They can be fresh, frozen, tinned, dried or juiced, just so long as you eat a variety.
  3. Try to eat a range of protein-rich foods. This includes meat, fish, cheese, peas, beans, nuts, seeds and soya products.
  4. Caffeine can make you feel anxious or depressed. It can also interrupt sleep patterns. If you drink a lot of caffeine, consider cutting down.
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Be sure to get enough rest.

Getting a good night's sleep is important. It can prevent health problems, improve your immune system and help manage brain function.

  1. Maintain a sleep routine (even at weekends). It won’t always be possible, but sleeping and waking at consistent times will help your body establish a rhythm.
  2. Avoid long daytime naps as they can disrupt sleep at night.
  3. Natural sunlight gives you energy during the day and sets your body clock so you can sleep well at night.
  4. Avoid caffeine and large meals late in the day.
  5. Take time to relax and unwind before bed.
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Have a laugh along the way.

Having fun is good for your health. Isn’t that great news? So having fun isn’t time wasted (like some people tend to think), it’s an important act of self-care. Here are some science-backed tips to help you get the most from your fun:

  1. Build in a variety of fun activities. Don’t just default to the same few things. Try to include something physical, something relaxing, something creative, something to master and something social.
  2. Leave space in your diary to take time for yourself and don’t let other things get in the way of it.
  3. Pause before you begin to check your state of mind and think what you’d like to do most.
  4. Don’t be afraid to treat yourself to something you love every now and then.
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Take time out.

Leading a more social life will help you live a longer, healthier and more fulfilling life. Here are some tips to help you promote your own social well-being:

  1. Everyone is different and needs a different amount of social interaction. Know your own needs.
  2. Quality and depth of relationships is more important than the number of relationships.
  3. Consider pursuing the hobbies and interests mentioned in the previous slide with other people.
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Take a moments pause.

Paying a bit more attention to how you’re feeling and what’s going on in the world around you is great for your mental health and general well-being. Try some of the following exercises to improve your mindfulness:

  1. Take some time each day to think about what happened and how you’re feeling. Try to think of the best moment of the day.
  2. Savour the little things you love. Whether it’s a cup of coffee in the morning or your main meal, slow down and appreciate it.
  3. Try meditation or breathing techniques to slow things right down.
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Unplug yourself now and again.

Digital well-being is about making sure your use of technology is helping you lead a happier and more fulfilled life. If you aren’t careful, it can do the opposite. Here are some helpful steps you can take to improve your digital well-being:

  1. Review your digital behaviour by checking the well-being app on your phone and tracking the time you spend on news sites, social media and streaming sites like Netflix.
  2. If you aren’t happy with your current digital usage, consider putting screen-time limits in place and using web-blockers to regulate the time you spend on different sites.
  3. Avoid using phones and computers shortly before you go to bed as it may disrupt your sleep.
  4. Be aware of how your news and social media intake impacts your mood and mental health.
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In this unit, you received different strategies to improve your own well-being. Take a few minutes to think about what steps you might take to improve your own well-being. Note them down below and you’ll receive a PDF with your reflections to help you remember your decisions.

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