Return to course: Katuka Leadership Programme
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Katuka Leadership Programme
PART I: Basic Training for Your Best Life
What is Part I about?
Chapter 1
A Call to Adventure
Reflection Question
Special Video – “What makes a hero? - Matthew Winkler”
Describe your hero’s journey
Three Good Things Activity
Chapter 2
What Do You Want Most?
What Do You desire?
Three Good Things Activity
Happiness Questions
Reflection Questions
Chapter 3
How Can You Make It Happen?
The Happiness Advantage
Three Good Things Activity
Pleasant Events Activity
Reflection Questions
Let Go: Awareness and Acceptance
The path to self-acceptance, paved through daily practice
Chapter 4
Mindfulness and Acceptance
Ode an die Freude (Ode to Joy) Beethoven Symphony No.9 classical music
Mindful Breathing Activity
Three Good Things Activity
Reflection Questions
Fact Checking Thoughts Worksheet
Chapter 5
Resilience and Stress-Related Growth
Heather Dorniden’s Inspiring 600 meter race!
Resilience in the Past
Resilience in the Future
Three Good Things Activity
The Brief Resilience Scale
Chapter 6
Wisdom and Creativity
The best gift I ever survived | Stacey Kramer”
Reflection Questions
Wheel of Life Activity
Three Good Things Activity
Strategies for Developing Divergent Thinking
PART II - Bringing Out Your Best
What is part 2 about?
Chapter 7
Discovering Your Best
Take the VIA Survey Activity
Using Your Strengths While at Your Best
Strength Spotting in a Movie
Exercise is to increase your awareness of activities that rely on your strengths or weaknesses.
Strength Exercises Worksheet: You, At Your Best
Strength Exercises Worksheet: Strength Regulation
Identify strengths in others
Strength Spotting in a Relationship
Chapter 8
Authenticity
Planning New Ways to Use Your Strengths
Using Your Strengths in New Ways
Special Video - “The Power of Vulnerability | Brené Brown”
Reflection Questions
Chapter 9
Perseverance
Special Video - “Grit: the power of passion and perseverance | Angela Lee Duckworth”
Grit Scale Quiz
Use a Top Strength to Put Yourself in Flow
Development of Grit
Chapter 10
Courage
Special video – “Adorable Girl Tells her Divorced Parents to be Friends”
When You Showed Courage
Overcoming Fear
Investing in Valued Relationships
Chapter 11
Self-Efficacy
Special Video: “The Most Inspirational Video You Will Ever See - Nick Vujicic's Story”
Reflection Question
Increasing Your Self-Efficacy
Using a Top Strength in a New Way to Reach a Goal
Chapter 12
Self-Control
Special Video – “Marshmallow Test – (funny)”
Increasing Self-Control
Savouring
Reflection Questions
PART lll - Bringing Out the Best around You
What is Part 3 about?
Chapter 13
Social Intelligence
Special Video – “Active Constructive Responding”
Who Are You Grateful For?
Relationship Appreciative Inquiry
Reflection Questions
Chapter 14
Love
Special Video – “Dr. Maya Angelou – Love Liberates”
Reflection Questions
Gratitude Letter
Languages of Love Survey
Excercise: Fast Friends: Develop a sense of closeness to others.
Chapter 15
Kindness
Special Video – “The power of kindness: Johann Berlin”
Identifying Acts of Kindness
Planning Acts of Kindness
Doing a Kind Act for Someone You Know
Chapter 16
Community Positive Psychology
Special Video – “RSA Animate: The Empathetic Civilisation”
Kind Act for a Stranger
Gratitude for Groups and Communities
Community Cause Inventory
Chapter 17
Fairness and Justice
Special Video - “Two Monkeys Were Paid Unequally”
Countering Selective Exposure with Open-mindedness
Community Cause Inventory
Do Something to Support a Cause
Self-Love
Chapter 18
Forgiveness
Special Video – “The power of forgiveness” with Steve Hartman
A Time When You Were Hurt and Benefits of Forgiveness
Forgiving Yourself for Something
Reflection Questions
PART IV - Creating the Best Possible Future
What is Part 4 about?
Chapter 19
Creating a Better Future
Special Video – “Lily’s Disneyland Surprise”
Writing about Your Best Possible Life
Getting Materials for the PATH Process
Chapter 20
Optimism and Hope
Special Video - “Wow: Autistic Waterboy scores Non-Stop 3- pointers!”
PATH Process Steps 3 and 4
Making Hope Happen
Reflection Questions
Chapter 21
Humour
Special Video – “Human Behaviour experiment Lift Antics”
Using What You Learned to Realize Your Best Possible Life
Path Process Steps 5 and 6
Reflection Questions
Chapter 22
Appreciation and Gratitude
Special Video – “The Shawshank Redemption Opera Scene”
Finishing the PATH Process
Stress Inoculation Training for Potential Obstacles
Reflection Questions
Chapter 23
Meaning and Purpose
Special Video – “Man’s Search for Meaning by Viktor Frankl/Core Message”
Reflection Questions
The Benefits of a Meaningful Life
Paying It Forward
Chapter 24
Review and Celebration
Special Video - “Gratitude | Louie Schwartzberg”.
Reflection Questions
Celebrate Completing the Challenge!
Complete the Well-Being Survey
Exercise is to increase your awareness of activities that rely on your strengths or weaknesses.
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