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Stress, Focus & Reset Skills

KS3 Mindfulness · Ages 11–14

Tools to regulate stress, improve focus and recover after tough days — supported by Rosie, Gary and Elvis.

Name: Date:

1-Minute Reset (Ground + Breathe) ⏱️

🦜 Rosie's reset: feet flat, shoulders down, in 4 out 6 ×5.

My reset phrase: ""

🦔 Gary: "Your body gives early warnings." Where do you feel stress first?

head

chest

tummy

hands

legs

One trigger: · One tool:

🦎 Elvis: "Talk to yourself like a coach."

1 thing I'm grateful for:

1 kind sentence to myself: ""

🦜 Rosie's sequence (slow): forward fold → low lunge (each side) → child's pose → star stretch. Stop if it hurts; breathe steadily.

After yoga, my body feels

🦔 Gary: Write tomorrow's 3 tasks (then stop thinking) · screens off + dim lights · 10 slow breaths.

Tomorrow's 3 tasks: 1) 2) 3)

One sleep barrier I'll plan for:

🏅

Strong work, !

You practised grounding, body awareness, self-compassion, yoga release and sleep wind-down habits. 💚

Signed by Rosie 🦜, Gary 🦔 and Elvis 🦎 · Date:

💚 If stress ever feels too big, talk to a trusted adult or your school's support team. Support is a strength.