ACTIVITY BOOK

FUN ACTIVITIES TO HELP YOU DEAL WITH BOREDOM,

PROMOTE CONNECTION WITH FRIENDS AND FAMILY, LEARN
TO DEAL WITH STRESS, DEVELOP OPTIMISM, BE A BETTER
STUDENT, AND GENERATE OVERALL MORALE & GOOD SPIRIT

BROUGHT TO YOU BY THE

FORT BRAGG R2 PERFORMANCE CENTER

FOUO
 TABLE OF CONTENTS

Section Page Number

Welcome 3

10-Day MWOD Schedule 4 - 15

Bust Your Boredom 16 - 22

Limit Your Loneliness 23 - 29

Hack Your Study Time 30 - 34

Take a Trip with Imagery 35 - 41

Decompress Your Stress 42 - 51

Maximize Your Time 52 - 55

Connect with Your Kids 56 - 70

Resource List 71 - 72

FOUO
 HOW DO I USE THIS BOOK?

Welcome to the Ready & Resilient Activities Book!

The R2 Performance Center's mission is to help Soldiers, Family Members, and DA

Civilians learn mental and emotional skills that will help them meet the Army's mission and
allow them to live a resilient life in the process. Our mission is to help you perform better
under pressure, to effectively manage life's stressors, and to thrive in your relationships,
communities, and personal life.

This activities book was designed to help you build your Readiness and Resilience Skills
while you complete your reintegration tasks in a quarantined chalk or are working from
home in social distancing practices because of the COVID-19 health protection measures.
We recognize that either of these situations pose unique challenges and opportunities. We
designed this workbook to help maximize your time by building stronger connections, doing
some self-reflection, and keeping busy in fun and productive ways.

There are 2 ways to use this workbook:

o Follow the 10-day Mental Workout of the Day (MWOD) training plan. Each day
follows a Warm-Up, Brain Work, Cool-Down format that should take you 10-25
minutes to complete.

OR

o Look through the Table of Contents and pick activities that seem fun or that
focus on an area that you want to work on. You don't need to follow a specific
order, just do what you find interesting.

We hope that you find the activities in this workbook fun and engaging. If you are
interested in more specific training in any of these areas, please see the resource list on
how to reach back and get further support.

There are many opportunities throughout this book to get others involved, so grab a
buddy or a family member and let's get started!

Fort Bragg R2 Performance Center

FOUO 3
 10-DAY MWOD SCHEDULE
EACH MWOD SHOULD TAKE APPROXIMATELY 10-25
MINUTES TO COMPLETE

MOVE IT! Make it a

If you see this, Competition!
there's an If you see this,
added there's an added
challenge to opportunity to
get you challenge someone!
moving!

Note: The answers to the warm-ups are located on page 15. We

challenge you to complete all 10 before checking answers to avoid
peeking at the ones you haven't gotten to yet!

FOUO 4
 MWOD – DAY 1

Step 1: WARM UP

I speak without a mouth and hear without ears. I have no body,

but I come alive with wind. What am I?

Step 2: BRAIN WORK

*Start with top row reading all arrows from left to right, as quick as possible
Round 1: Call out the color of each arrow Move It!
Round 2: Call out the direction of each arrow in less than 30 seconds Before
Round 3: Call out the COLOR of the up/down arrows each
round,
and DIRECTION of left/right arrows
complete
Round 4: Call out the direction of each arrow WITH A TWIST:
25 body
Direction of red & green arrows turned 90° clockwise squats
Direction of blue & yellow arrows turned 90° counterclockwise

Step 3: COOL DOWN

• What’s your "WHY"?

• What is it that motivates you to keep driving forward when
things get tough?

FOUO 5
 MWOD – DAY 2

Step 1: WARM UP
You measure my life in hours, and I serve you by expiring. I'm quick
when I'm thin and slow when I'm fat. The wind is my enemy.

Step 2: BRAIN WORK

Look at the stack of rings for 30sec then close your eyes and recreate the image in your
mind. Once you have the image clear in your mind, begin to un-stack the rings one at a
time. Once you have unstacked the rings, replace the rings as they were. Repeat stacking
and unstacking the rings for 3 reps. Rest and repeat for a second set. If you make an error
during the rep, simply restart the rep in your mind. Don't exceed 15 minutes.

Move It!
After the mental stack:
1st Rep: 25 mountain
climbers x 5 sit-ups
2nd Rep: 20 mountain
climbers x 10 sit-ups
3rd Rep: 15 mountain
climbers x 15 sit-ups

Repeat for each set

This exercise works on the mental skill of Imagery.

Step 3: COOL DOWN

What are your top 5 core values that guide the decisions you make and
actions you take? List and describe how using the space below.
1.
2.
3.
4.
5.

FOUO 6
 MWOD – DAY 3

Step 1: WARM UP
A murderer is condemned to death. He must choose between three rooms:
the first is full of raging fires; the second, assassins with loaded guns; and
the third, lions who haven't eaten in years. Which room is the safest?

Step 2: BRAIN WORK

Begin this exercise by starting a

timer, complete 10 burpees, then
begin the maze. You must make
your way through the maze using
only your eyes (no pens or finger
points), as quick as possible. If
you reach a dead end, reset the
timer to start a new attempt from
the beginning—don't forget to
start with burpees.

Make it a competition!
Time yourself for each
attempt and compete
against a partner. Lowest
numbers of attempts and
quickest time wins! This exercise works on the mental skills of
Imagery and Attention Control.

Step 3: COOL DOWN

Are you letting factors that are out of your control stress you out? Which
factors? Get these out of your head and onto paper, then list the factors you
can control.

FOUO 7
 MWOD – DAY 4

Step 1: WARM UP
What word in the English language does the following: the first 2 letters
signify a male, the first 3 letters signify a female, the first 4 letters
signify a great, while the entire word signifies a great woman.

Step 2: BRAIN WORK

Imagine a single candle with a flame
burning in front of you. What the
candle is standing on is up to you (a
candle holder, a stand, etc.).
Beyond that, there is nothing—
complete blackness. Your focus is
on the flame. It can dance and jump
in whatever way that keeps your
focus. You can walk around it, lean
in to smell it, etc. The challenge is to
keep your focus on the flame and
not let anything interrupt your
attention. If thoughts pop into your Afterwards:
head, throw them into the flame. If Try balancing on
you cannot clear your mind of the 1 leg for 30 sec
thought(s), stop, rest, and restart with arms
this activity. extended above
the head and
This exercise works on the mental skills eyes closed
of Imagery and Attention Control. (then switch leg)

Step 3: COOL DOWN

Think of one person who you would like to communicate better with. How
could you improve this? Get specific.

FOUO 8
 MWOD – DAY 5

Step 1: WARM UP

What number is missing? 16, 06, 68, 88, ?, 98

Step 2: BRAIN WORK

Without looking, mentally recall an image

of a one-dollar bill. Below, draw the front
and back sides of the dollar bill in as
much detail as possible. Set a timer for
60 seconds for each side. When time is
up, check against a real one for
correctness.

This exercise works the mental

skills of Imagery, Attention Control,
and Memory.

Make it a competition!
Challenge a partner to
see who has the most
accurate drawing.

Step 3: COOL DOWN

What are your core strengths? What are your weaknesses? How can you
work on your weaknesses? How can you leverage your strengths to
overcome your weaknesses?

FOUO 9
 MWOD – DAY 6

Step 1: WARM UP

I come from a mine and get surrounded by wood always.

Everyone uses me. What am I?

Step 2: BRAIN WORK

Imagine yourself breaking racked
pool balls. Once all the balls have
stopped moving, begin sinking the
balls in order from 1 to 15. Work on
creating vivid details during this
exercise and controlling the balls
including speed, amount of pressure
used to hit the ball, etc.

DON'T MOVE!
Laying on your
back, try to relax
every muscle for
5 minutes
This exercise works on the mental skill of
(toes, legs,
Imagery
back, shoulders,
hands, face)

Step 3: COOL DOWN

What small act of kindness were you once shown that you will never forget?

FOUO 10
 MWOD – DAY 7

Step 1: WARM UP

When you need me, you throw me away. When you're done with
me, you bring me back. What am I?

Step 2: BRAIN WORK

Set a timer for 15 minutes.

Start at 1 counting
sequentially (don’t skip
numbers) and for every 10
numbers you cross off, stop
and do 10 pushups /
burpees / pullups (your
choice, but whichever
exercise you start with, you
must maintain throughout the
activity). The goal is to reach
the highest number you can
in as little time as possible.

Make it a competition!
Challenge a buddy to
race for time!
(don't forget your reps) This exercise works on the mental skills of
Attention Control and Energy Management.

Step 3: COOL DOWN

Pick 3 people. If each one of them described you, what would they all say?
Would their descriptions be similar, or far different? Why?

FOUO 11
 MWOD – DAY 8

Step 1: WARM UP

I stay in the corner, but I travel around the world. What am I?

Step 2: BRAIN WORK

Set a timer to 2 minutes and try to find all 12 differences

as quickly as possible, without any interruptions. Make it a Competition!
Record times for how
long it takes each of you
to find all 12 differences.
Quickest time wins!
This exercise works on the mental skill of Attention Control.

Step 3: COOL DOWN

How do you handle conflict? Does your typical method or solution help or
harm you (short term, long term, relationships, outcomes)?

FOUO 12
 MWOD – DAY 9

Step 1: WARM UP

What rock group has 4 men that don't sing?

Step 2: BRAIN WORK

Round 1:
Using a stopwatch, time how quickly
you can accurately call out the words.

Round 2:
Using a stopwatch, time how quickly
you can accurately call out the colors
that the words are written in.

Make it a competition!
Partner 1 begins at the bottom
left and recites colors bottom-
to-top, ending at the top right.
Partner 2 begins at the bottom
right and recites colors bottom-
to-top, ending at the top left. This exercise works on the mental skill of
Attention Control.

Step 3: COOL DOWN

What is something you'd love to learn?

FOUO 13
 MWOD – DAY 10

Step 1: WARM UP

Two girls order iced tea. One girl drank them very fast and had 5 by the time
the other finished 1. The girl who drank 1 died, while the other survived. All
the drinks were poisoned. How did the girl who drank the most survive?

Step 2: BRAIN WORK

Cover the questions below and study

the image to the right for 2 minutes
BEFORE moving on. After 2 minutes,
cover the picture and continue with
the questions below.

State the location (row/column):

1. Where is Indiana Jones?
2. Where is Robin Hood?
3. Where is the Magician?
4. Where is the Caveman?
5. Where is the Ninja?

Answer these questions about details:

1. How many were wearing green?
2. How many had a weapon?
3. How many had headgear on?
4. How many were in moving
positions?
5. What written code did the
Mechanic have?
This exercise works on the mental skill of
Step 3: COOL DOWN imagery and memory

What are your 5-year goals? What steps are you taking now, or will take, to
achieve them?

FOUO 14
MWOD WARM UP ANSWERS
(DON’T PEEK!)

Day 1: An Echo
Day 2: A Candle
Day 3: The Lion Room
Day 4: Heroine
Day 5: 78 (upside down the numbers are in order from 86-91)
Day 6: Pencil Lead
Day 7: An Anchor
Day 8: A Postage Stamp
Day 9: Mount Rushmore
Day 10: The poison was in the ice

FOUO 15
BUST YOUR BOREDOM!
GAMES TO GET YOUR BRAIN WORKING

FOUO 16
 BUST YOUR BOREDOM:
SHAPE SHIFTER

You may use pencils, straws, or silverware for these activities.

Goal Post Move

Instructions: Using 4 straws create the “goal-post” configuration; invert the “goal-
post” without moving the Base-Piece, using only 2 moves. Any attempt that is not correct
will result in 15 burpees.

Base-Piece

Swimming Fish

Instructions: Using 8 straws create the “fish figure” and point the fish in the other direction
by moving only 3 straws. Any attempt that is not correct will result in 20 burpees.

FOUO 17
 BUST YOUR BOREDOM:
AMPED UP MEMORY MATCH

Instructions: You need a minimum of 2 people for this game. Find as many memory
matches as possible. You may use monopoly cards, playing cards, Uno cards, unit patches,
etc. to create memory match pairs.

• Each person will pick an opponent to compete against.

• Players must remain in a high plank or low plank stance throughout the game.

• Opposing players will take turns flipping over 2 cards with the goal of finding a match. If
the 2 cards don’t match, flip them back over, return to a plank position and wait until your
next turn.

• When it is your turn you must complete either 5 pushups or 5 sit-ups prior to flipping over
cards. If you forget to do the exercise before touching the cards, and your opponent calls
you on it, you must stop and complete 5 burpees.

• You may not start your exercise until your opponent has finished their turn.

• If you find a matching pair, you may take another turn without completing any additional
exercise.

FOUO 18
 BUST YOUR BOREDOM:
NUMBER GRID

Instructions: Set a timer for 2 minutes and find as many numbers as possible. Start
at "00" and work your way up sequentially, do not skip any numbers.

Variations:
• Start at "67" and find numbers in decreasing sequence
• Find all multiples of 7
• Start at "23" and find numbers increasing by 4, in sequence
• Complete with a team or partner switching every number or every 30 seconds

*There are additional grids on the next few pages

FOUO 19
BUST YOUR BOREDOM:
ADDITIONAL NUMBER GRIDS

FOUO 20
BUST YOUR BOREDOM:
ADDITIONAL NUMBER GRIDS

FOUO 21
 BUST YOUR BOREDOM:
TOWER OF HANOI

Instructions: With a tower of discs starting at one of three spaces or rods, move all
discs to one of the other two spaces.

• Only one disc may move at a time

• At no time may a larger disc sit on top of a smaller disc

Note: This activity is traditionally done with wooden discs with a hole at the center to sit
on top of a rod, but you can make your own by cutting out different sized circles of paper
stacked on top of each other in descending size order. The board can be made by
dividing a piece of paper into three sections. This can be done with as few as three discs,
but the more discs, the more difficult the solution.

FOUO 22
LIMIT YOUR LONELINESS
GAMES AND ACTIVITIES TO HELP YOU CONNECT
WITH OTHERS

FOUO 23
 LIMIT YOUR LONELINESS:
IMPROV GAMES

Find a buddy and play. ​

1. Questions: Speak only in the form of a question. Try to have a conversation using
only questions. Whoever messes up first loses​.

2. Random Phrase: During a meal while sitting with others, have everyone write down
a random phrase (ex: "I wish pencils came in other colors…yellow makes me
nervous") and put it in their pocket. The goal is to try to embed the phrase into
normal conversation. If no one calls you on using “your phrase” you win. Everyone
else at the table should also be trying to embed their phrase and not getting caught. At
the end of the meal everyone should show their pieces of paper with the phrase to
prove they said it. ​

3. Tell a Story: You need at least 3 people to play. Together you all are going to tell
a cohesive story. Siting in a circle or taking turns on a video call each person adds to
the story ONE word at a time. By listening carefully and being playful you start to
build sentences and eventually a story. The game ends when your story comes to
a conclusion. (For your later enjoyment have someone write the story down as it
builds.)​

4. Snapshots: This game can be done over video calls or in person. Have one person
be the designated moderator. Before starting everyone should compile a list of
movies and/or tv shows that most of the group has seen. If you are co-located with
multiple people, split into teams of 3-4. If you are doing this via facetime/skype, each
“household” can participate as a team. Once the list is compiled the moderator will pick
a movie/show at random. Using only your bodies each team has 1 min to create a
“snapshot” of a scene from the movie/show. The moderator gets to decide who
created the best scene. That team gets a point. Feel free to rotate the moderator. ​

5. Dub a foreign film: (Ideal for 4 people, can be done via facetime/skype if there are
at least 2 people at one location) Two participants will play the role of foreigners in a
film. In a scene where they pretend to have a conversation with one another, these
players will speak gibberish and act with exaggerated expressions and hand
movements. The other 2 players will dub the scene with lines that they feel would
most appropriately fit the first two player’s acting. ​
• You could also just do this with real foreign films. Turn off the captions and have
a blast! Assign each specific character to a family member and have them
provide all official dialogue for that character.

FOUO 24
 LIMIT YOUR LONELINESS:
TEAM BUILDING GAMES

These games can be played with minimal equipment. (refer to Connect with Kids section
for additional games to play with kids)

1. Two degrees of separation: The goal of this conversation is to find out what you have
in common with someone 2 layers deep. For example- "we both live in Florida and
turns out our cousins go to the same HS.” If you are playing with family try not to use
anything obvious like “we both have the last name____ and we live at Fort Bragg.”
The goal is to really talk with people and discover more about them beyond the
obvious.

2. The floor is lava! (just like when you were a kid): Pick out two locations in your
home/living quarters; one place is the start, one is the finish. Collect random items
and objects from around your home/living quarters (these should be durable things
that can be stepped on, dropped, used to hold on to, etc.). You need 1 less object
than number of players (i.e., if 4 people are playing you need 3 objects). Objects may
be placed in the LAVA as “safe zones” but can be used in any way to help you move.
The goal of the game is to make it from the start point to the finish without any part of
any player's body coming into contact with the floor/ground aka LAVA (parents: feel
free to decide how furniture is used in the game).

3. Gratitude Jar: Start a gratitude jar! Cut up small pieces of colorful paper and keep
them nearby your jar with pens or markers. Throughout the day take a moment to
stop and jot down something you’re thankful for. At the end of the day or week read
them out loud with your family/friends. You could also post a whiteboard or keep a
journal full of the things you’re grateful for, small and large. Or try scheduling a certain
time each day where everyone shares something good. Get the family, kids, or
roommates involved. Challenge everyone to write at least one thing per day that
involves another person. Make sure you ask some reflection questions about each
other's good news. For example:
1. What does this Good Stuff mean to you?
2. How can you get more of this Good Stuff?
3. Why is this Good Stuff for you? (not in a judgmental tone!)

*You can also get on the Fort Bragg R2 Performance Center Facebook page
and share what you’re grateful for on Hunt the Good Stuff Thursday.
https://www.facebook.com/fortbraggr2pc/

FOUO 25
 LIMIT YOUR LONELINESS:
TEAM BUILDING GAMES (CONT.)

1. Pictionary/Charades Tournament: Divide into two teams. Each team writes down as
many words or phrases (list of examples below) as they can think of for the other team
to draw (Pictionary) or act out (Charades). Each word or phrase should be put on
an individual piece of paper and then put into a hat, bowl, or pile. Pick a team to
go first. One person on the team will draw a word from the pile made by the opposing
team. They will then have 2 minutes (or any agreed upon time limit) to draw or act out
the word or phrase until their team guesses correctly. If the team guesses correctly
within the time limit, that team may keep going. If they are unable to correctly guess,
their turn is over, and it is the other team’s turn. A different player must draw each
round. Go back and forth until there are no more words/phrases. Each word or phrase
is worth one point; teams only get a point by correctly guessing the word/phrase; the
team with the most points win.

• Babysitter • Clock
• School bus • Ice cream
• Inch cone

• Fur • Inchworm

• Wallet • Bell

• Hairbrush • Football

• Key • Mitten

• Popsicle • Bathroom

• Eyes • Jellyfish

• Ant • Carrot

2. Pictionary with a twist: As a group DRAW a bunch of items, simple

actions, places and put them into a hat (similar to above). One person will be the
communicator everyone else will attempt to draw what you are describing.
The communicator will pick a picture out of a hat and then start describing HOW
("make a line here") to draw it to everyone. DO NOT tell them what the picture is (it's a
Bunny). Once the communicator is done everyone will show and
compare their drawings and try to guess the name of the object/place/action.
Whomever originally drew the picture can finally tell everyone what they were drawing.

FOUO 26
 LIMIT YOUR LONELINESS:
ACTIVE CONSTRUCTIVE RESPONDING

Constructive Destructive
• Authentic • Squashing
interest the event
Active

• Elaborates • Negative
the focus
experience

• Distracted, • Ignoring the

understated event
Passive

support • Changing the

• Conversation conversation
fizzles out to another
topic

How you choose to respond when others tell you about their good news (like during the
Gratitude Jar activity) is just as important as how you respond when they are sharing
something negative or difficult.

Active Constructive Responding (ACR) is a skill specifically designed to be used when

someone comes to you to share his/her good news. Using this responding style is a way to
authentically show interest in the person and elaborate the experience.

• This often looks like asking the person questions about the news or good thing they have
shared. Any of the other styles of responding (shown in the chart above) have been
proven to break down relationships. ACR is the only one that builds relationships.

Try it out! Grab a friend, your significant other or kid and have them tell you something good
about their day or something in the future they are looking forward to, then actively
constructively respond to what they tell you.

Make it a game: Tell others about the skill and then take turns telling each other increasingly
difficult to respond to good news. Whoever doesn't ACR effectively first, loses! In real life
when one partner shares something that the other person has no interest in, has opposing
views of, or does not have any knowledge of, it can make it really difficult to ACR. So, get
some practice in now!
 LIMIT YOUR LONELINESS:
CHARACTER STRENGTHS DISCUSSION

• Appreciation of excellence and beauty [awe, wonder, elevation]: Noticing and appreciating beauty,
excellence, and/or skilled performance in all domains of life, from nature to art to mathematics to
science to everyday experience
• Bravery and valor: Not shrinking from threat, challenge, difficulty, or pain; speaking up for what is
right even if there is opposition; acting on convictions even if unpopular; includes physical bravery but
is not limited to it
• Capacity to love and be loved: Valuing close relations with others, in particular those in which
sharing and caring are reciprocated; being close to people
• Caution, prudence, and discretion: Being careful about one’s choices; not taking undue risks; not
saying or doing things that might later be regretted
• Citizenship, teamwork, loyalty [social responsibility]: Working well as a member of a group or team;
being loyal to the group; doing one’s share
• Creativity, originality, ingenuity: Thinking of novel and productive ways to do things; includes artistic
achievement but is not limited to it
• Curiosity and interest in the world [novelty-seeking, openness to experience]: Taking an interest in
all of ongoing experience; finding all subjects and topics fascinating; exploring and discovering
• Fairness, equity, and justice: Treating all people the same according to notions of fairness and
justice; not letting personal feelings bias decisions about others; giving everyone a fair chance
• Forgiveness and mercy: Forgiving those who have done wrong; giving people a second chance; not
being vengeful
• Gratitude: Being aware of and thankful for the good things that happen; taking time to express thanks
• Honesty, authenticity, and genuineness: Speaking the truth but more broadly presenting oneself in
a genuine way; being without pretense; taking responsibility for one’s feelings and actions
• Hope, optimism, and future-mindedness [future orientation]: Expecting the best in the future and
working to achieve it; believing that a good future is something that can be brought about
• Humor and playfulness: Liking to laugh and joke; bringing smiles to other people; seeing the light
side; making (not necessarily telling) jokes
• Industry, diligence, and perseverance: Finishing what one starts; persisting in a course of action in
spite of obstacles; “getting it out the door”; taking pleasure in completing tasks
• Judgment, critical thinking, and open-mindedness: Thinking things through and examining them
from all sides; not jumping to conclusions; being able to change one’s mind in light of evidence;
weighing all evidence fairly
• Kindness and generosity [nurturance, care, compassion, altruistic love, “niceness”]: Doing favors
and good deeds for others; helping them; taking care of them
• Leadership: Encouraging a group of which one is a member to get things done and at the same time
maintaining good relations within the group; organizing group activities and seeing that they happen
• Love of learning: Mastering new skills, topics, and bodies of knowledge, whether on one’s own or
formally. Obviously related to the strength of curiosity but goes beyond it to describe the tendency to
add systematically to what one knows

(continued)
 LIMIT YOUR LONELINESS:
CHARACTER STRENGTHS DISCUSSION

• Modesty and humility: Letting one’s accomplishments speak for themselves; not seeking the
spotlight; not regarding oneself as more special than one is
• Perspective [wisdom]: Being able to provide wise counsel to others; having ways of looking at the
world that makes sense to oneself and to other people
• Self-control and self-regulation: Regulating what one feels and does; being disciplined; controlling
one’s appetites and emotions
• Social intelligence [emotional intelligence, personal intelligence]: Being aware of the motives
and feelings of other people and oneself; knowing what to do to fit in to different social situations;
knowing what makes other people tick
• Spirituality, sense of purpose, and faith: Having coherent beliefs about the higher purpose
and meaning of the universe; knowing where one fits within the larger scheme; having beliefs about
the meaning of life that shape conduct and provide comfort
• Zest, enthusiasm, and energy [vitality, vigor]: Approaching life with excitement and energy; not
doing things halfway or halfheartedly, living life as an adventure, feeling alive and activated

LET’S TACO ‘BOUT IT…

Use the list of character strengths on the previous page to strike up a debate with others
1. What are your top 5 strengths and how can you use them to stay resilient during this
time?

2. What are your weakness from this list? How could you use this time to deliberately work
on them?

3. If you could create a dating app based on people’s signature character strengths (4-6
character strengths when used you feel true to yourself, energized, internally motivated)
• Which strengths would match most often with each other?
• Which signature strengths would you pick for your partner to have?
• Of the people using this dating app in the area in which you live (e.g. the
Fayetteville area), which character strengths do you think MOST people would
have?

4. If you could only pick one character strength out of each pairing, would you rather have:
• Bravery or Judgment
• Humor or Social intelligence
• Zest or Curiosity
• Fairness or Honesty
• Creativity or Perseverance

5. Pick several celebrities and/or characters and identify what their signature character
strengths are. What might be their lesser strengths?
HACK YOUR STUDY TIME
LET'S LEARN ABOUT LEARNING!

FOUO 30
 HACK YOUR STUDY TIME:
MINDSET MATTERS

How much do you agree or disagree with the following statements?

• No matter how much intelligence you have, you can always improve.
• Success is the only way to learn. There are no lessons in failure.
• Those who are born with natural talent don't need to put in effort to get better.
• I find value in challenging situations.

These statements are reflective of either a growth or a fixed mindset. Your mindset on
intelligence is shaped by how you view challenges, obstacles, effort, criticism, and the success
of others. A fixed mindset limits learning potential. A growth mindset provides an opportunity
for higher levels of achievement. Can you guess what type of mindset each statement
reflects?

Mindset is learned. The first step to enhancing your mindset is to know where you
stand! Consider your current thoughts and beliefs on your intelligence and learning. Take a
moment to "check" where your mindset is.

Fixed Mindset

• Avoid challenges
• Give up easily in the face of setbacks Did you know...
Mindset is not static. It
• See effort as useless
varies by individual and
• Ignore useful criticism context. For example,
• Feel threatened by the success of others SGT Strong may have
a growth mindset about
Growth Mindset running abilities and a
fixed mindset when
• Embrace challenges it comes to public
speaking. How might
• Persist in the face of setbacks
this impact SGT
• See efforts as a path to mastery Strong's efforts?
• Learn from criticism
• Feel lessons and inspiration in the success of others

Intelligence and memory can be expanded (barring physical disability). In fact, students who
believe intelligence can be developed outperform those who do not. If you find yourself
gravitating towards a fixed mindset on intelligence, it's time to challenge those thoughts and
beliefs. If you align with a growth mindset, fantastic. Take a moment to identify your productive
behaviors and reflect on how they help you achieve and sustain mastery. Mindset matters!

FOUO 31
 HACK YOUR STUDY TIME:
MAXIMIZE MEMORY

Quick! (1) List everything you ate last Wednesday. (2) List every capital in the United
States. (3) Sing the third chorus of the Army Song.

Odds are, if you didn't put an effort into learning this information it might be difficult to
retrieve. We all know someone who's thought, "I swear I know this!" while being tested.
Despite our efforts in studying, it can be challenging to recall information. Memory is a
process. Most of what you learn goes into short term memory. If it's not rehearsed or used,
the memory fades. To move essential information into long term memory, you must
rehearse and connect it to existing information. Rehearsal includes deliberately testing
yourself on the material. Connecting new material to existing information includes
emotional and cognitive tags: Does this new information elicit feelings from other
memories? Does this new material relate to something I already know? Bottom line, putting
forth smart effort and utilizing different types of learning will aid in maximizing memory!

Consider your current study habits. Do you put in smart effort, dumb effort, or both?

Smart Effort Dumb Effort

• Asking for help when needed • Pushing through when there are
• Joining a study or accountability group more effective or faster alternatives
• Applying a range of learning strategies • Not taking breaks
• Strategically self-testing new material • Disregarding the benefits of strategizing
• Attending all classes and planning
• Viewing all videos and resources • Last minute cramming
• Participating in discussions
• Scheduling and monitoring progress

Answer the following:

(1) How do you already practice smart effort?

(2) Are there ways you can put forth smarter effort?

32
 HACK YOUR STUDY TIME:
MAXIMIZE MEMORY

The Learning Pyramid:

To utilize different types of learning,
we can use The Learning Pyramid
to spark ideas. It illustrates
that passive tasks like reading have
a lower retention rate than active
tasks that require more effort and
interaction with the material. Using
a variety of tasks in your studies
will help connect the
target information in new ways,
enhancing the memory process.

Spice up your studying! Check the methods that interest you and plan to incorporate them into
your future study sessions:

q Mnemonics: Please Excuse My Dear Aunt Sally? PEMDAS is a mnemonic that helps us
remember the order of operations in math (parenthesis, exponents, multiplication, division,
addition, subtraction). Does, Be My Little General ring a bell? Using such a pattern of
letters, ideas, or associations is a mnemonic and can help aid memory.
q Flashcards: Not only are you reading, writing, and seeing the information when you use
flashcards, you can use them to quiz yourself. Write test questions on one side and
complete answers on the other. Consider taking your time creating flashcards and using
different colors for different topics. Provide yourself with additional rehearsal reps by
quizzing yourself by category and at random.
q Voice Recordings: Use technology! Record yourself reading notes to listen to when you
are doing chores, errands, or commuting. Consider stating review questions, providing
silence in your recording so future you can answer when you listen to the recording. Be
sure to include the correct answers for immediate feedback.
q Teach Others: Teaching others forces you to be on your game! You can explain a single
concept or prepare a mini-lesson for others. Your "students" may challenge you with
questions that increases mental connections and enhances your depth of knowledge.
q Self-Testing: Simply reading and reviewing information can provide a sense of knowing the
material when we really don't! We can overcome this false sense of confidence by forcing
ourselves to recall information through self-testing. In addition to flashcards or voice
recordings, you can create and take mock tests or have others quiz you.
q Sleep: Wait, what? Yes, sleep! Sleep is essential. For the average person, 7-9 hours of
sleep will help recharge the brain and organize knowledge. Incorporate this in your plan.
q Other: This list isn't exhaustive. What are your ideas for utilizing multiple types of learning?

FOUO 33
 HACK YOUR STUDY TIME:
STUDY SESSION TIPS AND TRICKS

A growth mindset, smart effort, and deliberate learning strategies will optimize
learning outcomes. As you explore different strategies, consider the following tips and
tricks to enhance your excellence.

Identify a prime time for studying:

••Identify
When are time
a prime you formost productive?
studying:
Prime ••When
When do you have fewer distractions?
are you most productive?
• When do you have fewer distractions?
• How much time do you need?
Time • How much time do you need?
••Plan
Plan
breaksbreaks and be flexible.
and be flexible

Prepare for inevitable distractions:

• Limit distractions: Silence your phone,
• Prepare for inevitable distractions:
use Do Not Disturb, designate a time
• Limit distractions: silence your phone,
to check your phone,
designateput your
to phone
Refocus use Do Not Disturb,
check your phone, put your phone
facedown.
a time

facedown
Routine • • Keep
Keepa note a note pad
pad to writeto write
down anydown
to-do any to-
list
do items
list that popthat
items into your
pop head
intosoyour
that head so
you can stay focused on the studying.
that you can stay focused on the
studying.

Set a productive tone:

•• Set a productive
Declutter tone:
your space!
• Declutter your space!
•• If Ifyouyou
must listen to music,to
must listen music, choose
choose
Work instrumentals
instrumentals
• Shared space? If possible, let others
Space • know
can
Shared
know
space?soIfquiet
you're studying
you'reSetstudying
be planned.
possible,
activities let others
children upso
withquiet
a
quiet activity, request roommates to not
activities
disturb you. can be planned. Set children
up with a quiet activity, request
roommates to not disturb you.
• Don't let discomfort distract you:
•Don't letposture
"Sit smart," discomfort distract
matters! Choose a you:
• "Sit smart," posture matters! Choose a properly
properly sized desk and chair to
work. Avoid studying in bed.
Comfort sized desk and chair to work. Avoid studying in
• Feeling antsy? Set a time limit, get up
andbed.
move!
••Have healthy snacks
Feeling antsy? available.
Set a time limit, get up and move!
• Hydrate!
• Have healthy snacks available and hydrate!

Challenge yourself: It will take effort and determination to incorporate new strategies into
your study sessions. As you discover which study hacks work best for you, develop that
hack into a habit!

FOUO 34
TAKE A TRIP WITH
IMAGERY
TAKE A TRIP – WITHOUT ANY TRAVEL – WITH IMAGERY

FOUO 35
 TAKE A TRIP WITH IMAGERY:
THE BASICS

What is Imagery?
Imagery is using one's senses to create or recreate an experience in one's mind. Imagery is
a polysensory experience – meaning it should use all relevant senses: vision, hearing,
smell, taste, touch, and kinesthetic awareness (feel of where the body is as it moves in
different positions, “the feel of it”). The more realistic of an image you create inside your
mind, the more effective it will be at influencing your physiological state.

How Does It Work?

Our minds and bodies are connected – meaning that what we think affects how we feel,
and what we feel can affect how we think. Imagery - when used correctly - helps to
strengthen that mind-body connection in a positive way. Imagery can also help you create a
mental blueprint of what a task might look like, how it may feel, and the thoughts and
emotions you may experience during it.

How Do I Use It?

Imagery can be used for a variety of purposes, including increasing confidence, creating a
heightened performance, preparing oneself for a given situation, or facilitating relaxation.
The scripts in this book are focused on the last application – however if you are interested
in imagery as it relates to performance, seek out the R2 Performance Center through the
"Resources" section at the end of this book!

Get the Most Out of Your Practice:

There are a few aspects of imagery that can help you improve the effectiveness of
your practice. Let’s explore what those are below and get some practice on the next pages.

Vividness Controllability Perspective

• How clearly you see the • Ability to imagine • Internal – Looking
image exactly what you intend through your own eyes
• Engages the senses to • External – Watching
• Ability to manipulate or from outside your own
control the image body

FOUO 36
 TAKE A TRIP WITH IMAGERY:
LET'S TAKE A TRIP!

How to Read: You may choose to read this script to yourself, have someone read this script
to you, or perhaps you choose to record yourself reading this script and play it back. Choose
whichever is best for you. Take your time reading the script. Please note the scheduled
pauses throughout the script – these are designed to allow the listener time to image what
the reader is describing. Practice your imagery in a comfortable space, preferably at first with
little to no noise distractions to increase ability to focus.

To the Beach (10-15 minutes):

Imagine you are walking toward the ocean, on your favorite beach. It could be a beach that
you have visited before, or even one that you’ve only seen pictures of. As various beaches
flash before your mind, settle on one. (Pause). You can hear the waves up ahead, and you
can smell the familiar scent of ocean spray as you get closer to the shoreline. (Pause). The
air is salty and warm. You feel a pleasant, cool breeze touch your skin. (Pause). You walk
along a familiar path, the soft sand beneath you giving way to your step. You pause for a
moment, taking note of the cool sand between your toes. (Pause). You look forward and see
the ocean, a brilliant aqua color, ebbing and flowing as the waves crash onto the shore.
(Pause). The beach is wide and long, stretching on for miles. (Pause). You continue to get
closer and closer to the shoreline, until eventually you feel it – the cool, refreshing salt water
as it kisses your skin, enveloping your feet and ankles. With the water comes a wave of
relaxation. (Pause). You take a moment, standing in the water, to sync your breathing with
the waves. A deep inhale as the waves approach you, a long exhale as the water recedes,
taking with it any worry, anxiety, or tension you might have been carrying. (Pause). Inhale
with the water…exhale with the water…you find enjoyment and comfort in the steady, ever-
repeating rhythm of the waves. (Pause). With each crashing wave, each inhale and exhale,
you feel yourself sinking slightly deeper into the sand, more and more relaxed. Spend a few
moments here, enjoying the feeling of the water on your skin, the sun on your face, the salt
in the air, and the peace it brings you. (Pause). You look down into the water and notice a
small, white object glistening in the sand – a seashell. (Pause). You feel the water engulf
your hand as you reach down to pick up the seashell. (Pause). You notice its weight as it
rests gently in the palm of your hand. Your fingers run over its surface, making note of the
grooves and small grains of sand still clinging to it. (Pause). You tuck this seashell in your
pocket and carry it with you – a reminder of the relaxation this trip to the beach has brought
you. (Pause). You take three slow, deep breaths on your own, preparing to return to your
day. On your final breath, and with the shell still tucked in your pocket, you gently open your
eyes, stretch your muscles, and become fully alert, refreshed, and filled with a calm energy.

FOUO 37
 TAKE A TRIP WITH IMAGERY:
LET'S TAKE A TRIP!

To the Mountains (10-15 minutes): (See note on previous page for guidance on reading)

Imagine yourself walking on a path through a forest. The path is soft beneath your shoes, a
mixture of soil, fallen leaves, pine needles, and moss. You notice the noises accompanying
your steps – sometimes you hear the crunch of the leaves, other times your gait is silent as it
falls on the green moss. (Pause). With each step you take, you travel further down the path
and deeper into the forest. With each step, you find solace. (Pause). You pause along the
path to take note of the trees that tower around you. A marvelous blend of Oak, Pine, and
Maple trees. (Pause). You feel a light breeze brush your skin, and with it comes the faint
scent of fresh mountain pine. The air is cool, calming, revitalizing, as it fills your nasal cavity
and travels to the deepest parts of your lungs. You spend a few moments here, breathing in
the mountain air. (Pause). As you continue your journey down this mountain path, you notice
the sun’s rays filtering through the trees, casting a warm, orange glow on the path before
you. (Pause). As the breeze rustles the leaves on the trees, you watch the sunlight dance
with the shadows it creates. (Pause). In the distance, you hear the babbling of a nearby
stream. You follow the noise a short distance ahead, until you see a small mountain stream
flowing parallel to the path. You walk toward the stream. (Pause). Stepping-stones make an
easy path across the stream, toward the base of the mountain. You step on each large, flat
stone to easily cross the shallow stream. (Pause). Up ahead is a large, smooth rock –
shaped like a chair that’s waiting for you to rest. The rock is placed perfectly, high up on this
beautiful vantage point. You sit on the rock, and you feel very comfortable and at ease.
(Pause). The sun breaks through the leaves above you and warms your skin. (Pause). You
watch as the light glints off the trickling water in front of you. (Pause). Beneath the surface of
the water swims a small fish. You follow it as it swims through the crystal-clear water and out
of sight. (Pause). As you rest, you begin to tune in to the sounds that surround you – the
melodies chirped by the birds high in the trees, the buzz of a bee as it comes to rest on a
beautiful wildflower a few feet from where you sit, the gentle sound of the water navigating
around rocks and tree branches, the faint sound of a squirrel scurrying up the bark of a
nearby Oak tree. (Pause). As you continue to breath in the clean, fresh air, you begin to feel
so relaxed. (Pause). You feel your body become very warm, and very heavy, sinking deeper
into its posture with each breath. You lay back, stretching across the rock, taking up space in
this peaceful place. (Pause). Above you, beyond the green of the leaves, a vast, blue sky
spans. The occasion tuft of cloud drifts by. (Pause). With each passing moment, the feeling
of relaxation deepens. You feel calm. Peaceful. At one with the beauty around you.
(Pause). Savoring this moment, you take three slow, deep breaths on your own, preparing to
return to your day. On your final breath, with the feeling of relaxation and peace still with you,
you gently open your eyes, stretch your muscles, and become fully alert, refreshed, and filled
with a calm energy.

FOUO 38
 TAKE A TRIP WITH IMAGERY:
IMAGERY QUESTIONS

What were your initial thoughts after On a scale of 1-10, how effective
using imagery? were you at controlling the image?
What was easy/hard to control?

One a scale of 1-10, how vivid was the Which perspective did you favor –
image you created? Which senses were internal or external?
easier/harder to engage?

FOUO 39
 TAKE A TRIP WITH IMAGERY:
IMAGERY QUESTIONS

How often did your mind wander during Where can you see imagery being a
the script and what strategies did useful tool for you to utilize?
you use to bring it back?

YOUR IDEAL GETAWAY:

Use the space below to help you brainstorm the sensory information you would
experience in your ideal getaway. Make sure this information is true to your getaway
location. Then plug this information into the blanks on the next page to create your own
custom imagery script!
My Ideal Getaway (location):

Visuals:

Sounds:

Scents:

Emotions:

Actions:

Tastes:

Positive Memory:

FOUO 40
 TAKE A TRIP WITH IMAGERY:
SCRIPT YOUR GETAWAY

Directions: After brainstorming your ideal getaway, utilize this outline to develop your very own script.

Today is the day.

After weeks of anticipation, I’m in a meaningful place I love, ____________________.

(location)

This is my getaway. My chance to ____________________ and ____________________.

(action) (emotion)

As I look around my surroundings, I see ____________________.

(visual)

Slowly, I take a deep breath in. The air is ____________________.

(scent)

I taste ____________________ on my lips. In the distance, I hear ____________________.

(taste) (sound)

This moment reminds me of __________________________________________________

(positive memory)

__________________________________________, filling me with ____________________.

(positive emotion)
I smile and continue to look around.

I notice the color/s of __________________. ___________________ and __________________.

(noun) (It's/they're) (color) (adjective)
This place is ____________________.
(adjective)
As I ____________________, I feel my heart beat ____________________ in my chest.
(sit/stand/walk/bike, etc.) (adverb)
I pause, embracing this moment.

I feel a sense of gratitude as I _____________________________________________________.

(thought)

This is my getaway. I am ____________________. I am ____________________.

(action) (emotion)

FOUO 41
DECOMPRESS YOUR
STRESS
ACTIVITIES DESIGNED TO HELP YOU PROCESS AND
MANAGE EMOTIONAL RESPONSES AND FACILITATE
RELAXATION

FOUO 42
 DECOMPRESS YOUR STRESS:
CONTROL WHAT YOU CAN CONTROL

Identify what you can and cannot control in a given situation and develop strategies to
manage both that involve taking action.

1. Make a list of all the factors contributing to your stress. Be as specific as

possible! For example, if "work" is causing you stress, get specific – what exactly
about work is stressing you out (i.e. lack of income, higher workload because of social
distancing, traveling to work, etc.)? The more specific you are about each factor, the
easier it will be to sort them into categories later.
2. Once your list is made, label each stressor as either Important ("I") to you or
Unimportant ("U") to you. Note that these labels will be individual to you – what is
categorized as important to one person may or may not be important to another.
3. After labeling each stressor as either Important or Unimportant, decide if the stressor
is Controllable ("C") or Not Controllable ("N"). Ask yourself if you have any influence
over that stressor – is there an action you can take that will alter that stressor for the
better?
4. Now that you have labeled each stressor as Important ("I"), Unimportant ("U"),
Controllable ("C"), and Not Controllable ("N"), write them in their corresponding boxes
below.
Controllable "C" Not Controllable "N"

Important
"I"

Un-
important
"U"

5. Next, develop a plan to take action towards the stressors you labeled as Controllable –
what steps will you take to manage the stressor? Prioritize those that you labeled as
Important. Additionally, develop a plan to handle those stressors you labeled Not
Controllable – what strategies will you use to accept the stressors over which you have
little personal influence? Prioritize those that you labeled as Important. Accepting what
you cannot control is oftentimes the most challenging – but remember that your
thoughts, feelings, and actions are always in your control. If you cannot change the
circumstance, change your perception!

FOUO 43
 DECOMPRESS YOUR STRESS:
FIND CALMNESS WITH DELIBERATE BREATHING

What is Deliberate Breathing? Ways to Practice:

Deliberate breathing is a self-regulation Breathing Awareness:
technique that includes physical, mental, Set a timer for 2-5 minutes. During that
and emotional components, that – when time, direct your attention to the
used together – can produce an pattern of your breathing. When the
immediate and fundamental change in mind starts to wander, gently bring it
our physiology. back to the rhythm of your breath.

Breathing to a Cadence:
Set a time for 2-5 minutes. Inhale for a
count of 5, then exhale for a count of
5. Repeat this process for the duration
of the exercise. If a 5-second cadence
is uncomfortable, feel free to try a
slightly shorter or longer cadence to
find what works best for you.

Box Breathing:
Like the previous exercise, box
breathing involves breathing to a
cadence, but with an added pause at
the top and bottom of the breath. Set a
timer for 2-5 minutes. Start by inhaling
for a count of 4, pause for a count of 4,
exhale for a count of 4, and pause for
a count of 4. Repeat this process for
Components: the duration of the exercise. If 4
• Physical – Breathe rhythmically seconds feels uncomfortable, feel free
• Mental – Let go of thoughts and clear to try other cadences to find what
your mind to focus on your breathing works best for you.
• Emotional – Feel positive emotion
(I.e. gratitude, appreciation) After practicing Deliberate Breathing,
answer the follow-up questions on the next
page to gauge its effectiveness!

FOUO 44
 DECOMPRESS YOUR STRESS:
DELIBERATE BREATHING QUESTIONS

What was your experience like How successful were you in

during each exercise? focusing on your breath?

What cadence worked best for you When might Deliberate breathing
while Deliberate Breathing? be a useful tool for you to use?

FOUO 45
 DECOMPRESS YOUR STRESS:
MINDFULNESS

What is Mindfulness?
Mindfulness is a moment-to-moment awareness created by tuning into the avenues that
lead a person to focus on the present moment. These avenues include focusing on the
breath, the soundscape, and bodily sensations. Mindfulness is practiced with a kind, gentle
approach towards one's thoughts and feelings – meaning one views their current thoughts
and feelings through a nonjudgmental lens. Mindfulness can be practiced through guided
and non-guided meditations, as well as in-motion throughout daily life.

Follow the outline below to lead your own guided meditation in 15-20 minutes:
• Start in a comfortable position, seated or laying down, with all limbs uncrossed to
encourage proper circulation
• Start with eyes open and a normal rhythm of breath. As your attention settles on your
breath, notice the breath become slower, deeper, and even more rhythmic.
• After three steady breaths, let your eyes close softly, and continue to focus on the
sensations of your breath – the coolness of the air in your nasal cavity, the rise and
fall of the belly as you inhale and exhale.
• When the mind begins to wander, simply acknowledge that it has, and gently guide it
back to your breath.
• After a few minutes, direct your attention to the soundscape around you – what can
you hear? With a sense of curiosity, do your best just to listen rather than label the
sounds you hear.
• After a few minutes, direct your attention to the sensations of your body. Notice its
contact points with the ground and itself. Notice the weight of your body distributed
throughout those contact points.
• Finally, release the mind to go wherever it pleases. Simply follow it. Retrace its steps,
and after three slow, deep breaths, bring your attention back to rejoin the room.

FOUO 46
 DECOMPRESS YOUR STRESS:
A MINUTE OF MINDFULNESS

The "5-4-3-2-1" game is a common sensory awareness exercise that helps

ground you in the present moment by identifying what you can see, hear, feel,
smell, and taste. You may find this to be a helpful tool to relax or get through
difficult moments. You should feel calmer and more at-ease by the end of the
exercise. Repeat the 5 steps multiple times if needed, providing different
answers each time if possible.

List the following:

5 • Things you can see

4 • Things you can hear

3 • Things you can feel

2 • Things you can smell

1 • Thing you can taste

FOUO 47
 DECOMPRESS YOUR STRESS:
MINDFUL JOURNALING

Journaling can be a great way to tune into how you're feeling in the present
moment. Use the prompts below and the following pages to practice mindful
journaling.

Note: The intent of mindful journaling is not to think about and answer the questions,
but rather to speak to whatever comes up when prompted with the questions. What
comes up may surprise you but know that the journal is for you to express what
surfaces.

General Prompts:
• Write down all the thoughts and feelings you are currently experiencing.
• What are my anxieties/frustrations?
• Who do I feel most connected to and why?
• Reflect on something I am grateful for. Why am I grateful for that thing?
• What are red flags to me?
• What are green flags to me?
• What would life look like without that for which I am most grateful?
• The most important thing in my life right now is...?
• My best quality is...?
• When do I feel happiest? How can I bring more of that into my life?
• If my emotions were a color, what color would they be and why?
• What music genre best describes how I feel right now?
• What is the best part of my day?
• What balloons are you juggling right now?
• What does unconditional love look like to you?
• If I had a personal mission statement, what would it be and why?
• What do I need to forgive someone else for?
• What do I need to forgive myself for?
• Name what is enough for you.
• What do I wish everyone knew about me?

FOUO 48
 DECOMPRESS YOUR STRESS:
MINDFUL JOURNALING

Prompt:

FOUO 49
 DECOMPRESS YOUR STRESS:
MINDFUL JOURNALING

Prompt:

FOUO 50
 DECOMPRESS YOUR STRESS:
MINDFUL JOURNALING

Prompt:

FOUO 51
MAXIMIZE YOUR TIME
GET THE MOST OUT OF YOUR DAYS

FOUO 52
 MAXIMIZE YOUR TIME:
WORKSHEET

With quarantine, many of us find that we have a lot of wasted time that could be better spent on something
productive and interactive. While some of us have caught up on much needed rest, many people struggle
with utilizing this newfound time. The intent of this worksheet is to brainstorm how to maximize this time in
a way that’s productive (and hopefully interesting) to you. Perhaps it’s picking up a new hobby or working
on a project you’ve been putting off for some time now. You may be under circumstances that do not allow
for you to work on many things you would like to (i.e., quarantine in the field versus home). In these cases,
avoid excessive downtime or boredom by maximizing your time!

Below are some ideas of things to do during quarantine. Some items on list may or may not be applicable
for your situation. Circle ALL that interest you. Put a STAR next to those you can work on now.
Yard Projects Family Games Daily Walks

Self-Care No Equipment Workouts Work on a Puzzle (frame it)

Home Organization Goal-Setting Learning a Foreign Language

Work Projects Read a book for fun Journaling/Reflection

Self-Improvement Call family members Try New Recipes/Learn to Cook

Knot Tying Practice Have a dance off Weapon Disassembly/Reassembly (timed)

Learn new MOS skills Create a list of questions for your partner and discuss (fun/serious)

Here’s some space to write down things that aren’t listed above. Get specific if the item above is too broad
or has multiple subcategories within it (i.e., home organization could include multiple areas).

_________________________________ _________________________________

_________________________________ _________________________________

_________________________________ _________________________________

_________________________________ _________________________________

_________________________________ _________________________________

Finally, prioritize your time by numbering the order in which you want to do these items.
Go forth and MAXIMIZE your time!

FOUO 53
MAXIMIZE YOUR TIME:
SMART GOAL-SETTING (EXAMPLE)

FOUO 54
MAXIMIZE YOUR TIME:
SMART GOAL-SETTING (WORKSHEET)

FOUO 55
CONNECT WITH YOUR KIDS
AMP UP YOUR FAMILY TIME!

FOUO 56
 CONNECT WITH YOUR KIDS:
ACTIVE CONSTRUCTIVE RESPONDING

How you respond to good news matters! As discussed in detail on page 25 of the Limit
Your Loneliness section, active constructive responding (ACR) strengthens relationships
through responding actively and constructively to others positive experiences. Look at the
examples of different types of responses in the boxes below. Talk with your kids about how
different responses would make them feel or how it would impact their conversations with
others.

Try it out: Take turns telling each other about good news or positive experiences and try
out different responses. Think about how you want to feel when you bring your good news
to someone and how someone else would want to feel when they bring theirs to you.
Brainstorm how to portray ACR with others.

Constructive Destructive
(“Tell me more…”, ask questions) (Shutting it down, giving
Active reasons why it's not good)

(best for This may sound like: “Wow it This may sound like: “I know
building strong sounds like you did a great job you say you had fun, but
relationship) staying focused on your climbing on the trees in the
schoolwork today, tell me more backyard is really dangerous
about the interesting things you and you could have been hurt
learned” and are not to do that again”

(Not sharing in moment, distracted (Little to no acknowledgement,

by own thoughts, phone, etc., not change subject to something
asking questions) pertaining to yourself)
Passive This may sound like: “That
This may sound like: “Yeah, yeah reminds me, I saw this really
that’s cool (while looking at funny video today that really put
phone)” a smile on my face”

*The activities provided in this section will allow for many experiences to share with your
family and opportunities to practice ACR and effective praise to continue to build connection
and strengthen your relationships

FOUO 57
 CONNECT WITH YOUR KIDS:
ACR BRAINSTORM

Reflect:

How do you typically respond with different members of your family?

What factors lead to non ACR responses? (the boxes in red)

What factors lead to ACR responses? (the box in green)

What do you need to keep in mind when you are responding to others?

What strategies can you try to more often utilize ACR?

FOUO 58
 CONNECT WITH YOUR KIDS:
EFFECTIVE PRAISE!

Effective Praise

• Identify what worked and create winning streaks

• Identify the specific strategy, effort, or skill that led to the outcome
• This helps demonstrate that...
• you were really paying attention
• you are being genuine / you care
• enables winning streaks (they can do it again)

Example: Instead of “great job” it may be “great job trying out

different strategies and keeping on until you were able to solve the
puzzle”

Effective praise can be beneficial for helping your child/children

develop a growth mindset. As discussed on page 29 "Mindset
Matters", a growth mindset can support opportunities for higher levels
of achievement through the ability to embrace challenges, persist
through setbacks and adversity, and learn from feedback/criticism.
Effective praise can help develop this by acknowledging effort and
factors within your child's control that can be developed.

*Try to find ways to practice using effective praise and ACR while at
home with your kids and while doing the exercises and activities
outlined

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 CONNECT WITH YOUR KIDS:
ROUTINES & AUTONOMY

The changes occurring currently can cause routines to be disrupted. Familiarity breeds
comfort, and this disruption can make it hard for everyone in the family to adjust and stay
on track successfully in a new environment and with an unfamiliar schedule. Try to establish
a "new normal” by creating a new routine for how things will be while the situation is altered
at home. This routine may have unchanged portions (bedtime, for example), but should also
allow for necessary changes due to potential decreases in scheduled after school activities
or sports, doing school-work from home, etc.

Autonomy is one of the

three universal
psychological needs
important for motivation.
If you want your children
to stay motivated during
this time and stick to their
new routine, it can be
helpful to support this
need for autonomy.

A few examples for how this can be done:

1. Allowing your children some input in their daily routine. If there are set things that need
to be in the routine, keep your structure, but allow them some choice and autonomy
when possible. For instance, giving them a selection of pre-approved snacks during
snack time to choose from, or same with activities during recess time. You may also
consider getting their input on the order in which they complete their school tasks if
possible.

2. Help them understand the rationale behind the way their daily routine is laid out and/or
the tasks included in it.

3. Encourage them to take ownership of the parts of their routine by taking initiative on
their own to stick to it and provide effective praise for doing so.

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 CONNECT WITH YOUR KIDS:
BUILDING CONVERSATION

To help build communication with your family this page provides several examples of
conversation starters and activities that can be used to open dialogue and connect with your
family in fun and interesting ways. These can be useful for mealtime topics, around bedtime,
or when there are quiet moments that could be used to better engage with one another. Be
in the present moment together, discuss the topics, explain your ideas, and ask each other
questions to find out more. Have fun learning from one another!

Example Conversation Starters:

(or create your own and pick at random)

• What do you think our family motto should be?

• If you could start a new family tradition, what would it be and why?
• Where would you like to travel most?
• Something I am most proud of is....
• What 3 words best describe you?
• A time I will never forget is...
• What is your favorite thing about each of your family members?
• If you could have one superpower what would it be and why?
• What are you most thankful for?
• If you won the lottery, how would you spend the money?
• Describe your ideal day.
• Talk about your favorite.. (friend, movie, toy, game, etc.)
• Tell us about a time that made you laugh really hard.
• What is the hardest thing about being your age?
• Talk about what you want to be when your grow up.
• How do you act when you get stressed and what makes you feel better?
• If you could master an instrument what would it be?

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 CONNECT WITH YOUR KIDS:
ACTIVITIES

1. Question Ball
Using similar questions like those found in the conversation starters list you can add these
(by writing on or using sticky notes or taped pieces of paper) over the surface of any ball
you may have. The idea is to roll or pass the ball and the person who gets the ball must
answer the question that is under their thumb. When the ball gets to you, you read the
question aloud and then answer, explaining in detail and allowing time for others to join in
the conversation if they want to know more.

2. Would You Rather

This game uses options to strike up conversation about what choices each person would
make and their thought process.

Example topics may include would you rather....

• Be invisible or be able to fly?
• Have all salty foods or all sweet foods?
• Be able to talk to animals or read people's minds?
• Live in the forest, in the mountains, or on the beach by the ocean?
• Eat a bowl of spaghetti without sauce or a bowl of sauce without spaghetti?
• Have super strength or have super speed?
• Be able to learn everything in a book by putting it under your pillow or be able to control
your dreams?

3. This or That
Similar to would you rather, this gives two options where you then pick which you would
choose and explain why. Get creative, after you answer then create your own to ask the
next person. (Dogs or cats? Summer or winter? Breakfast or dinner? Airplanes or trains?...)

4. True or False
This game allows everyone to see how much they really know about each other. Take turns
telling stories (especially things kids may not know about you before you were parents) and
see if everyone can decide if the story is true or false and why they chose their answer. Get
to know each other better, share stories, have fun!

5. Maze Runner
Take turns setting up a maze of obstacles that your family members will have to navigate
through with their eyes closed (or blindfolded) while balancing an object of your choice on a
spoon. You must carefully give them directions to help them navigate without hitting an
obstacle or dropping the object being balanced.

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 CONNECT WITH YOUR KIDS:
MANAGING EMOTIONS

Deliberate Breathing

Key components: (see page 42 for additional tips)

1. Let go and center your mind
2. Breathe rhythmically (find a cadence that works for you)
3. Emotion – feel gratitude

*For younger kids: It may be helpful to try out placing their favorite stuffed animal on
their stomach while they lay on their back and practice moving the toy up and down with
their breathing.

By controlling your breathing you can learn to self-regulate your energy and be able to
create more productive thoughts and emotions.

Sparkle Jar Activity

This activity provides a tool to connect with your children, giving them a platform to talk
about their emotions and a creative way to practice the skill of deliberate breathing
together.

You will need:

• Jar or other clear container
• Glue or Soap (hand or dish)
• Water
• Colored glitter
• Optional: food coloring to color the water

Directions:
1. Fill your jar halfway with warm water and halfway with soap (or 80% water 20% glue).
2. Take turns labeling each color of glitter as an emotion that you feel. Then pour the
glitter into the jar.
3. Shake up the jar and talk about how the glitter swirling in the jar is similar to how it feels
when our emotions are swirling around in us (hard to see clearly, messy, etc.).
4. Practice deliberate breathing and becoming still while watching the glitter swirl and
gently fall until the jar (and you) are calm, clear, and relaxed again.

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 CONNECT WITH YOUR KIDS:
MINDFUL HIKE

This activity aims to be an introduction to mindfulness, a strategy that can help you better
manage and calm your mind and emotions by becoming grounded in the present moment.
It will also allow for opportunities to connect and communicate around sharing experiences
with these activities

Directions:
Set up signs for mindful activities in various rooms around the house or places in the
backyard for you and your kids to search and find (scavenger hunt style). Once found,
spend a few minutes trying out the activity before moving on. Set a timer for 1-2 minutes
per activity. When finished share your experiences with each other. Share your drawings
and stories. Fully engage while listening to each other's experiences and practice your
effective praise and ACR.

Examples include:
• Strike your favorite superhero pose or poses and focus on how that makes you feel
• Turn on your Spidey-senses (focus on what you see, hear, smell, taste and feel right now
• Go on a safari (outdoors) – how many animals (big or small) can you find (use all your
senses!)
• Focus on what makes you happy
• Think about what you are thankful for
• Focus on your breathing
• Draw a picture of a time you felt really proud (save for after the activity is done to share
in detail with others – for those listening later try to truly be a part of that experience-
relive in detail)
• Create statements that make you feel strong (like a superhero) and repeat them to
yourself (Ex: I am powerful, I am composed, I am in control)

Potential post-activity conversation starters:

• How did you feel while doing different activities, or how do you feel now after?
• Did you notice any sensations or changes in your body or mind?
• Did any of the stations stand out to you the most?
• What did you like or dislike about the activities?
• What was challenging or easy?

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 CONNECT WITH YOUR KIDS:
EMOJI MEMORY GAME

The Emoji memory game is an activity that combines a memory building exercise as well as
a platform to connect through stories related to emotions.

Directions:
• Cut out each Emoji picture and its
corresponding written emotion/feeling
located on the following page.
• Feel free to create your own or add
additional emojis and emotions you and
your family draw yourselves (get
creative!).
• The goal of the game is to shuffle the
cards and place them face down on the
playing surface.
• Players take turns flipping over two cards
each turn, trying to make a match (for
example: the crying emoji and the word
sad).
• Once you make a match you then take a
moment to tell a story about a time you
have felt this emotion.
• The person with the most matches at the
end wins.

*This game could be used as a way to discuss how your kids are feeling due to the
changes happening following social distancing guidelines. You could also tie back to the
"Sparkle Jar" or "Mindful Hike" activities. Discuss how they may be able to address some
of the emotions talked about through the deliberate breathing and mindfulness activities.

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CONNECT WITH YOUR KIDS:
EMOJI MEMORY GAME

love

goofy happy

smart excited

cool laugh

sick angry

dizzy scared

sleepy sad

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This slide is intentionally left blank

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 CONNECT WITH YOUR KIDS:
CREATIVE CONNECTION

Driveway Activities:
Social distancing can be challenging, especially when it means not being able to spend time
with close friends. Hosting driveway hour with your neighbors can be a fun way to interact
while adhering to social distancing guidelines. Communicate with neighbors about a time
frame that would be good to all meet out in their respective driveways or adjoining
backyards. Enjoy the fresh air and try some of these games/activities or put your heads
together with the kids and create your own:

1. Charades
Create topics and different things, objects, or actions to act out. Take turns across driveways
and see how many each family can get right.

2. Pictionary (see page 24 for additional Pictionary games)

Using white boards, pieces of paper, or chalk (depending on proximity), take turns drawing
out items, objects, actions, etc. from a list of topics you create and see which driveway can
guess it first. The driveway with the most correct guesses at the end wins!

3. (Dance move) Show and Tell Challenge

In a talent show style fashion, take turns displaying a new dance move learned or a creative
dance made up as a family for the other neighbors. This could turn into a regular event
ranging from dance moves and dances to secret handshakes, special talents, singing
songs, playing instruments, etc.

4. Picnic
Pick some good tunes (maybe create a shared playlist each household can add songs to)
and create a delicious picnic for your family to share. Each family can show off their picnic
dinner (a good way to share new recipes too) from their driveway or backyard and listen to
the shared music playlist while they eat with their family (and wave, blow bubbles and make
funny faces to the neighbors perhaps)!

5. Pet Talent Show (or fashion show)

For those with pets, perhaps bring your furry friend along to the neighborhood fun. Show off
a new trick you or the kids were able to train them to do or show off a new piece of fashion
they created for your pet during craft time (ex: funny hats or superhero capes). Show off the
talents and creations to the neighbors.

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 CONNECT WITH YOUR KIDS:
FITNESS FUN

With gyms and parks closed, it can feel hard to stay active during this time. The following
are some ideas about how to involve your kids and get moving together in a fun and
interactive way:

1. Obstacle Course
Together with your family members create an obstacle course throughout the house or in the
backyard using objects you already have on hand. Create a starting point and a finish line,
set points or make it a race. (Hint: Maybe you have to army crawl under the chairs, hop
across the path of pillows, and jump over the broom or pool noodle set across two boxes)

2. Fun Run
Create your own fun run theme! Maybe it’s a certain color that you all wear head to toe, or a
bubble run, or a glow in the dark run. Set the course either in the backyard or a local area
where you can avoid coming into contact with many others and get going. See you if can set
new personal bests or create a goal you all want to achieve for different courses/distances.

3. Scavenger Hunt
Mix adventure and fitness with an exercise centered scavenger hunt that can be done as
individual or teams/pairs. Create clues of your choice (maybe riddles, short puzzles, or math
problems) that unlock the locations you must go. Between each clue location pick an
exercise that must be completed (for example: bear crawls, wheelbarrow race, leapfrog, run
backwards, lunges, etc.). First to find and solve all the clues of the scavenger hunt (and
completes every exercise) wins!

4. Freeze Dance
Throw a dance party! Play your favorite songs and show off your dance moves, freezing
whenever the music stops. Add an additional challenge by pairing a frequent word in a song
with an exercise to be completed (such as "party in the USA" = 3 star jumps)

5. Circuit Training
Set up stations in the area you choose and have each person choose what will be done for
an exercise at their assigned station or stations. Set a timer for how long you will stay at each
station and switch through, completing everyone's chosen exercises. You may even choose
to add rest stations to the circuit where you can practice deliberate breathing, mindfulness,
or complete a puzzle or MWOD.

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 CONNECT WITH YOUR KIDS:
IMAGERY

Children have the great gift of vivid imaginations. In the imagery section of this
workbook there is detailed information about what imagery is and some examples of
scripts to start to better define your imagery ability. Try out those scripts with your
family, or consider trying one of these activities:

1. Take turns describing stories, scenes, or scenarios (slowly) while being as detailed as
possible (either around a chosen topic or free flow) and have the other person follow
along in their minds with their eyes closed. After, talk about what you saw, felt, and
experienced (use all of your senses)!

2. Try it out with drawing:

• Option 1: Have 1 person draw a scene to describe without showing anyone. Once
they complete the drawing, have them describe all aspects of the image to the
group in as much detail as possible. After, compare if what the listeners pictured is
anything like the drawing being described.

• Option 2: Try this in reverse. Have the person listening to the scenario draw what
they were imagining (seeing in their minds) after the speaker is done describing.
See if it matches what the person said they were trying to depict/describe.

*Discuss how these activities went together. How well were you able to create vivid images
that you could control in your mind? Was it difficult to stay focused? Did your mind wander?

FOUO 70
RESOURCE LIST
IF YOU ARE INTERESTED IN PERSONAL COACHING
OR WANT TO SCHEDULE TRAINING FOR YOUR
UNIT RELATED TO ANY OF THESE TOPICS, REACH
OUT TO THE POC ASSIGNED TO YOUR UNIT (SEE
LIST).

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 UNIT POC LIST

MRT-PE Unit/Organization Contact Info

Tom Terry Any not specifically listed [email protected]

(manager)
Valerie Alston 2nd BCT, 82nd ABN DIV HQ [email protected]

Blair Venables WAMC, USASOC, SPARTA [email protected]

Tori Creech 82nd SUS, 3rd ESC, Fire [email protected]

Department
Lisa Hutchison Readiness training for EFMB, EIB, [email protected]
Best Ranger, Best Sapper
Andy Masullo SRU, 82nd Band (alternate) [email protected]

Christina Todd 44th MED [email protected]

Michelle Lloyd 20th EN, 16th MP, BOSS [email protected]

(alternate)
Sierra Morris 18th FA, 108th ADA [email protected]

Alesondra Colbert 82nd CAB, BOSS [email protected]

Ryan Stermer 1st BCT, USAPT, Jumpmaster [email protected]

Emily Philip 525 MI, 82nd Band [email protected]

Alyssa Morahan 3rd BCT [email protected]

For access to short training videos, other performance enhancement,

resilience, and academic tips, like our Facebook page at:
Fort Bragg R2 Performance Center
https://www.facebook.com/fortbraggr2pc

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