With nearly two weeks of At Home Learning nearly complete, staff, students and parents are to be commended on their positive approach and engagement in their classwork. Your ongoing support, understanding and patience is appreciated as we continue to navigate through this journey. Whilst it has and will continue to create challenges, I also firmly believe that a lot of good will come from this situation as students continue to develop their independence and resilience. We are also reminded of the value of relationships and connection - something I don’t think any of us will take for granted moving forward. To view a video shown to students at last week’s Senior School Assembly with the theme of ‘we are all in this together’, please click here.
Earlier this week, over 250 students commenced their Term 2 cocurricular activities as per my email to parents last week. I am so pleased that students are making the most of this opportunity to engage and connect with peers and members of staff. With a diverse range of experiences on offer, I would like to extend my sincere thanks to the staff who have volunteered to facilitate these sessions.
As part of St Peters commitment to supporting parents, Dr Matt O’Connor (one of our Senior School Counselling Team) will be running a series of free webinars via Zoom. These webinars are intended to be a relaxed opportunity to learn about some key topics relevant to your parenting and support of your teen. They will go for roughly 45min with about 15min to answer questions relevant to the topic at the end.
Below are the topics and a brief description
Topic 1 - Dealing with big emotions (29 April)
- Understanding emotions – their purpose, how we engage with them
- Strategies for how you can respond to your teens when they are experiencing strong emotions
Topic 2 - Managing stress (6 May)
- Understanding the balance of helpful stress and unhelpful stress
- Strategies for reducing stress, including an introduction to mindfulness
Topic 3 - Developing strong relationships (13 May)
- Introduction to positive parenting strategies to help develop strong relationships
- Focus on limit-setting and boundaries
Topic 4 - Technology and wellbeing (20 May)
- Understanding the benefits and challenges of technology as your teens see it
- Developing a family plan for engaging with technology in a balanced and healthy way
Any questions, please contact Matt O’Connor – m.oconnor@stpeters.qld.edu.au
In recent weeks, I have had a number of enquiries from parents relating to the structure of the school day, and the difficulties associated with making a positive start to the morning. This has proven challenging for some during isolation for a variety of reasons. When I came across an article from Glen Gerreyn who spoke at our parent information evening earlier in the year, I thought some parents (and subsequently their students) would benefit from some of the advice/tips provided.
One of the secrets of almost every highly successful person is a productive morning routine.
To help you and your students stay strong during isolation and be prepared to hit the ground running better than ever when life gets back to normal, I thought I’d share Glen’s tips for a strong morning routine with you below:
High performance people stick to a productive morning routine so they can start their day feeling motivated, energised and empowered. Here’s how to create one of your own.
Take a look at ten ideas to create a morning routine that sets you up to win the day.
1. Set your alarm for an early rise
To live a life of meaning and impact we need to organise our life in a way that leads to flourishing.
Despite the situation with quarantine and isolation, now is not the time to allow your day to morph into wearing pyjamas still at 11am, watching Netflix on the couch and eating cereal till noon.
Even if you don’t have a lot to do, try to get moving early. Studies have indicated that people who rise early tend to be more proactive and conscientious. Getting up early also means you can spend the first part of the day being productive without interruptions.
2. Drink water
Each morning, I reach for water, not a cup of coffee. When you wake, your body needs to rehydrate. Drinking water helps fight off infections, delivers nutrients to cells, invigorates your skin, flushes toxins and fires up your metabolism to name a few of the positive attributes.
3. Exercise
Starting the day with exercises gives you energy, focus and fills your day with hope.
When you start exercising, the goal is to create a habit before you improve it. Once you get used to doing a couple of minutes of exercise, aim for 5, 10 and then 20 minutes.
Exercise doesn’t have to be overly strenuous. Another option is to begin the day with a brisk walk around the block. The fresh air will help shake off the cobwebs and leave you buzzing.
Don’t forget some light stretching at the end of your walk. You might want to enrol in an online yoga class or two throughout the week so you can focus on this.
4. Start with your strength
My number one character strength is ‘love of learning’ so as part of my morning routine, I read a 15-minute book summary.
Operating in your strength early in the morning gets your day off on the right foot. Visit www.viacharacter.org for a free online survey to discover your top five character strengths and activate your morning with one of them.
5. Journal
Don’t be intimidated by journaling! You’re not required to write pages and pages about your feelings and ideas on life.
Updating your journal in the morning can be as simple as writing down your mantra for the day or even jotting down one word you want to focus on.
Every day, I try to answer the question What would make today great?. I have a diary I use to jot down my hopeful intentions for the day but you could also use something like an apple note.
6. Begin with a spiritual practise
Don’t get caught up on the word ‘spiritual’. You can call it your inner game if you want.
But we all need to up the ante on our spiritual life. Early in the morning focus, on developing a spiritual practise like, mediation, prayer, cultivating awe, focusing on a mantra or listening to high quality uplifting music.
Johann Wolfgang von Goethe said, “A man should hear a little music, read a little poetry, and see a fine picture every day of his life, in order that worldly cares may not obliterate the sense of the beautiful which God has implanted in the human soul.”
7. Listen to a podcast or a TED talk
Successful people regularly listen to podcasts as a way to broaden their perspective, get fresh ideas and be inspired.
Investigate the broadcasts which interest you most. Alternatively, each day you could randomly select a 12-minute TED talk to exercise your mind early in the morning.
Not everything is going to be brilliant and mind altering but you are trying to build a habit and small inputs can lead to massive increases in your bank of wisdom over time.
8. Eat a nutritious breakfast
For a productive morning routine, this should be a given.
We need to fuel our day. We wouldn’t expect a car to run proficiently if we didn’t fill it with fuel. How are you expected to run towards your goals and visions if you haven’t filled your body’s ‘tank’?
Make sure you include some protein, whole grains, berries/fruit and calcium. If you’re sluggish in the mornings, prepare this meal in advance.
I’ve seen people spend twenty minutes trying to decide what they want for breakfast! If every morning is spent paralysed by indecision, it’s no wonder your decision-making muscle is exhausted by 8am.
9. Stay unplugged
Now here’s the real challenge!
For a productive morning routine, try to spend the first hour of your day without looking at social media or news headlines.
One of the reasons many people check social media as soon as they wake is because a public social media account is like having your front door open all night. You have essentially given people permission to walk into your bedroom and graffiti on your bedroom wall. This obviously makes us feel vulnerable and unsafe because at any moment something bad could happen which requires our full attention.
As well as avoiding checking your phone first thing, unfollow and unfriend from toxic relationships or accounts and simply start again. Social media should be viewed as an addition to the real friendships you have created, not as a replacement.
If something is really urgent in the morning, someone will call you. There’s nothing else that can’t wait an hour after you get out of bed.
10. Finish strong
If you have a shower in the morning, try making the last 10 seconds cold water only. The reasoning behind this is to train your body every day to do something difficult.
The inner strength you build will help when it comes to handling day to day struggles. It will put more fight in you. Not only does having a 10 second cold blast increase your willpower, it also aids with alertness and improves your skin. It might also wake you up enough to skip your coffee!
A productive morning routine is essential during COVID-19 and afterwards. If you just let life happen, you will naturally gravitate to the lowest level of existence. To truly rise above your current situation, you are going to have to make some good choices and take some affirmative action. Start your mornings in a positive way and even if you end up on the couch watching Netflix by 4pm, you will have at least achieved something with your day that you can feel good about tomorrow.
David Rushmore
Head of Senior School