Green
What does 'S' stand for in SMARTER goals?
Specific
What does 'M' stand for in SMARTER goals?
Measurable
What is an example of a blocking app?
Cold Turkey, ScreenZen, Stay Focused
What is the difference between a lapse and a relapse? Please provide an example of each.
Lapse = a temporary departure from your goal, followed by a return to that goal
Relapse = a complete return to old ways of thinking and behaving
What do snakes and ladders represent?
Risky behaviours and helpful behaviours
What makes a meaningful activity different from any activity or task?
A) It is always more fun and enjoyable than other tasks.
B) It is personally significant and connected to one’s values or purpose.
C) It must be something that other people recognize as important.
D) It is something done quickly to finish a job or chore.
B: It is personally significant and connected to one’s values or purpose.
What is a parasocial relationship?
"One-sided relationships, where one person extends emotional energy, interest and time, and the other party, the persona, is completely unaware of the other's existence"
Why are meaningful activities considered important for overall well-being?
They create long-term satisfaction by connecting to values and purpose.
You tried out for the school play but didn’t get the role you wanted. Which response shows self-compassion?
A) Telling yourself that you’ll definitely get the lead role next time if you just work harder.
B) Allowing yourself to feel disappointed, but also remembering that many students go through the same thing and you are still valuable.
C) Comparing yourself to friends who also didn’t get the part so you don’t feel alone.
D) Telling yourself you didn’t really care about the play in the first place.
B: Allowing yourself to feel disappointed, but also remembering common humanity and self-worth.
Name one example of a grounding skill.
Using cold temperature (eg. ice), playing a category game, using a breathing exercise
What are two examples of a crisis service?
- Kids Help Phone
- Gerstein Crisis Centre
- Distress Centres of Greater Toronto
- Toronto Community Crisis Service (via 211 or 911)
- Canada Suicide Line, 988
After an argument with your sibling, you realize you said something mean. Which reaction best reflects self-compassion?
A) Beating yourself up for being a “terrible sibling” so you’ll learn your lesson.
B) Ignoring your guilt and pushing it away so you can move on quickly.
C) Reminding yourself that everyone sometimes loses their temper, then apologizing and trying to do better next time.
D) Focusing only on your sibling’s feelings and not paying attention to your own.
C: Balancing self-accountability with kindness toward yourself.
How many stages of change are there?
Name 3 of your top values
In the context of social support, match the type of support with the best example of the person you might turn to for it. Explain why each match fits the support type:
a) Emotional support —
b) Practical support —
c) Problem-solving support —
d) Social support —
Examples:
A) A close friend you share your feelings with when upset
B) A neighbor who can help by driving you to an appointment
C) A mentor who helps you create a plan for handling a tough situation
D) A teammate you enjoy spending time with but don’t necessarily open up to
What are all the stages of change in order?
1. Precontemplative
2. Contemplative
3. Preparation
4. Action/Shift
5. Maintenance
What is the 5-4-3-2-1 grounding skill?
Using 5 senses:
5 things you can see
4 things you can feel
3 things you can hear
2 things you can smell
1 thing you can taste
You’re lying in bed and suddenly think, “I wonder what my friends are doing right now.” Before you know it, you’re already on your phone. Explain what type of trigger this is and why.
It’s a thought trigger, because the inner thought (“I wonder…”) led directly to checking the phone.
After school you usually grab a snack, sit on the couch, and immediately open your phone to scroll. Explain what type of trigger this is for your tech use (event, thought, or feeling), and why.
It’s an event trigger because the routine of finishing school/snacking/couch sitting sets off the habit of reaching for the phone.