Project Peace of Mind
What is it?
Project Peace of Mind (POM) is a Northeast District Program that encourages our members to take care of themselves so that they are able to best serve their college bands. Project POM is divided into three sections: Mindfulness, Self-Care, and Wellness. Each of these sections has several activities for Chapters to participate in, together or as individuals. Activities should be done at your Chapter’s own pace.
As this program and activities are new, we would love to have your feedback! When you try an activity from any of the sections, please fill out this form. This will allow us to continue to update and assess this program. If you have any new ideas for activities, there is a section for that on the feedback form!
Whenever your Chapter completes one of these activities, tag the NED (@tbsned) on Instagram and use #ProjectPOM and we will share it! Utilize this social media post template by adding in your Chapter name, the activity you did, and a picture!
COVID-19 Adjustments: We hope that this program will help you and your Chapters through these changing times. Many of these activities can be done individually or as a Chapter via virtual meeting services such as Zoom or Google Hangouts.
As this program and activities are new, we would love to have your feedback! When you try an activity from any of the sections, please fill out this form. This will allow us to continue to update and assess this program. If you have any new ideas for activities, there is a section for that on the feedback form!
Whenever your Chapter completes one of these activities, tag the NED (@tbsned) on Instagram and use #ProjectPOM and we will share it! Utilize this social media post template by adding in your Chapter name, the activity you did, and a picture!
COVID-19 Adjustments: We hope that this program will help you and your Chapters through these changing times. Many of these activities can be done individually or as a Chapter via virtual meeting services such as Zoom or Google Hangouts.
Mindfulness
The Oxford English Dictionary defines Mindfulness as, “a mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations, used as a therapeutic technique.” These activities are a great way to center yourself, either in a Chapter meeting or on your own, so you are more focused on what is going on in the moment.
Activities
Positive Affirmations
The Goal: The objective of this activity is to write down positive thoughts, phrases, or goals for yourself and put them in a place you will see everyday to aid in realizing your goals or positive changes in your daily life.
For Chapter: During a Chapter meeting or activity, work together in small groups to write down phrases, thoughts, or goals as your positive affirmations. Write some for yourself and then write some for the members of your group. Take these positive affirmations and put them in a place you see every day and notice how you feel over time while reciting them and thinking about them each day. At another Chapter meeting, about a month later, have a discussion about what you noticed while reciting these each day: What did you like about them? Did they help encourage any positive change in your daily life? Anything else you noticed about yourself during this time?
Resources: Examples of Positive Affirmations
Yoga Practice
The Goal: The objective of this activity is to do some beginner yoga with the Chapter in order to encourage some relaxation and meditation to encourage being present in the moment.
For Chapter: At a Chapter meeting or event, have a Chapter member, or a YouTube video, lead a yoga lesson. This will help center and relax your mind to encourage you to be more present. Try to select beginner level videos to be inclusive of all levels of expertise! Some schools offer free yoga classes as well, consider attending with Chapter members.
Resources: Yoga With Adrienne - Under 10 Minute Yoga Practices
Focused Breathing
The Goal: The objective of this activity is to practice focused breathing to encourage mindfulness by helping to center your attention and focus.
For Chapter: At a Chapter meeting or event, have a Chapter member lead a focused breathing exercise. Encourage Chapter members to share how they felt during and after the activity and if it helped them become more focused on the present.
Resources: Breathing Exercises
5-4-3-2-1 Activity
The Goal: The objective of this activity encourages members to focus on their senses and tune in to their present space.
For Chapter: At a Chapter meeting or event, have members find something to write with. For three minutes, have them write down: five things that they can see around them, four things they can touch around them, three things that they can hear around them, two things they can smell around them, one thing they can taste. Encourage Chapter members to discuss how paying attention to their senses provides the ability to focus and calm their minds.
Resources: More Information on this Activity
Mindful Listening
The Goal: The objective of this activity is to help refocus Chapter members’ attention and encourages them to really tune in to others around you.
For Chapter: At a Chapter meeting or event, split members up into small groups and walk through a listening exercise. This encourages Chapter members to feel heard and aids in understanding another person’s perspective.
Resources: Activity Number Four from positivepsychology.com
Meditation Practice
The Goal: The objective of this activity is to encourage Chapter members to focus on the present through meditation activities.
For Chapter: At a Chapter meeting or event, have a Chapter member lead the Chapter through mediation activities. Encourage members to close their eyes, quiet their thoughts, and get in a comfortable position. Afterward, reflect on how the activity made Chapter members feel and what their takeaways are.
Resources: Meditation Activities
Practicing Gratitude
The Goal: The objective of this activity is to focus on the things that Chapter members are grateful for.
For Chapter: At a Chapter meeting or event, have Chapter members consider and write down things that they are grateful for. Break into small groups and discuss what they added to their lists, the importance of recognizing these things, and how being reminded of them has affected their mood. Encourage Chapter members to share things about each other that they are grateful for as well.
Resources: Examples and Methods for Practicing Gratitude
Journaling
The Goal: The objective of this activity is to be an introduction to journaling, a common practice to help stay organized, goal setting, and more.
For Chapter: At the beginning of every Chapter meeting for one month, have Chapter members take five minutes and write down how they are feeling, what they accomplished during that day/week, what they didn’t accomplish, any things that they are excited about, things they are concerned about, or anything else that has been on their mind. Provide time for discussion and sharing after the five minutes are up, if Chapter members are willing. At the last meeting of the month, split into small groups and discuss. How did they feel about the activity? Did they notice any patterns in their thoughts? How have their entries changed or evolved over the month?
Resources: Other Examples of Journaling Practices
Reflection
The Goal: The objective of this activity is to take some time to reflect on different aspects of your life and your personality to help recognize and learn from your experiences.
For Chapter: At a Chapter meeting or event, have Chapter members take five minutes to reflect on one of the prompts below (or make up your own!). After the five minutes, share in small groups what their reflections area and what they have learned from dedicating time to think about that prompt.
Resources: Reflection Prompts
The Oxford English Dictionary defines Mindfulness as, “a mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations, used as a therapeutic technique.” These activities are a great way to center yourself, either in a Chapter meeting or on your own, so you are more focused on what is going on in the moment.
Activities
Positive Affirmations
The Goal: The objective of this activity is to write down positive thoughts, phrases, or goals for yourself and put them in a place you will see everyday to aid in realizing your goals or positive changes in your daily life.
For Chapter: During a Chapter meeting or activity, work together in small groups to write down phrases, thoughts, or goals as your positive affirmations. Write some for yourself and then write some for the members of your group. Take these positive affirmations and put them in a place you see every day and notice how you feel over time while reciting them and thinking about them each day. At another Chapter meeting, about a month later, have a discussion about what you noticed while reciting these each day: What did you like about them? Did they help encourage any positive change in your daily life? Anything else you noticed about yourself during this time?
Resources: Examples of Positive Affirmations
Yoga Practice
The Goal: The objective of this activity is to do some beginner yoga with the Chapter in order to encourage some relaxation and meditation to encourage being present in the moment.
For Chapter: At a Chapter meeting or event, have a Chapter member, or a YouTube video, lead a yoga lesson. This will help center and relax your mind to encourage you to be more present. Try to select beginner level videos to be inclusive of all levels of expertise! Some schools offer free yoga classes as well, consider attending with Chapter members.
Resources: Yoga With Adrienne - Under 10 Minute Yoga Practices
Focused Breathing
The Goal: The objective of this activity is to practice focused breathing to encourage mindfulness by helping to center your attention and focus.
For Chapter: At a Chapter meeting or event, have a Chapter member lead a focused breathing exercise. Encourage Chapter members to share how they felt during and after the activity and if it helped them become more focused on the present.
Resources: Breathing Exercises
5-4-3-2-1 Activity
The Goal: The objective of this activity encourages members to focus on their senses and tune in to their present space.
For Chapter: At a Chapter meeting or event, have members find something to write with. For three minutes, have them write down: five things that they can see around them, four things they can touch around them, three things that they can hear around them, two things they can smell around them, one thing they can taste. Encourage Chapter members to discuss how paying attention to their senses provides the ability to focus and calm their minds.
Resources: More Information on this Activity
Mindful Listening
The Goal: The objective of this activity is to help refocus Chapter members’ attention and encourages them to really tune in to others around you.
For Chapter: At a Chapter meeting or event, split members up into small groups and walk through a listening exercise. This encourages Chapter members to feel heard and aids in understanding another person’s perspective.
Resources: Activity Number Four from positivepsychology.com
Meditation Practice
The Goal: The objective of this activity is to encourage Chapter members to focus on the present through meditation activities.
For Chapter: At a Chapter meeting or event, have a Chapter member lead the Chapter through mediation activities. Encourage members to close their eyes, quiet their thoughts, and get in a comfortable position. Afterward, reflect on how the activity made Chapter members feel and what their takeaways are.
Resources: Meditation Activities
Practicing Gratitude
The Goal: The objective of this activity is to focus on the things that Chapter members are grateful for.
For Chapter: At a Chapter meeting or event, have Chapter members consider and write down things that they are grateful for. Break into small groups and discuss what they added to their lists, the importance of recognizing these things, and how being reminded of them has affected their mood. Encourage Chapter members to share things about each other that they are grateful for as well.
Resources: Examples and Methods for Practicing Gratitude
Journaling
The Goal: The objective of this activity is to be an introduction to journaling, a common practice to help stay organized, goal setting, and more.
For Chapter: At the beginning of every Chapter meeting for one month, have Chapter members take five minutes and write down how they are feeling, what they accomplished during that day/week, what they didn’t accomplish, any things that they are excited about, things they are concerned about, or anything else that has been on their mind. Provide time for discussion and sharing after the five minutes are up, if Chapter members are willing. At the last meeting of the month, split into small groups and discuss. How did they feel about the activity? Did they notice any patterns in their thoughts? How have their entries changed or evolved over the month?
Resources: Other Examples of Journaling Practices
Reflection
The Goal: The objective of this activity is to take some time to reflect on different aspects of your life and your personality to help recognize and learn from your experiences.
For Chapter: At a Chapter meeting or event, have Chapter members take five minutes to reflect on one of the prompts below (or make up your own!). After the five minutes, share in small groups what their reflections area and what they have learned from dedicating time to think about that prompt.
Resources: Reflection Prompts
Self-Care
The Oxford English Dictionary defines Self-Care as, “the practice of taking action to preserve or improve one's own health.” These activities provide examples of ways to practice self-care. Practicing self-care helps Chapter members to be the best version of themselves and thus, enabling them to better serve their band and community.
Activities
Identifying Stress
The Goal: The objective of this activity is to identify and explore the things that cause stress in your life and finding ways to lessen that stress.
For Chapter: At a Chapter meeting or event, have Chapter members fill out the worksheet below. Encourage Chapter members to share what they identified in the “Factors that Protect Against Stress” and “Protective Factors” sections.
Resources: Stress Exploration Worksheet
Transforming Thoughts
The Goal: The objective of this activity is to recognize negative thoughts and learn skills to help transform those into positive, productive ones.
For Chapter: At a Chapter meeting or event, have Chapter members work through one of the worksheets below. After finishing, have them break up into small groups and discuss their responses, what they learned, and how they will use these skills in the future.
Resources: Worksheets
Strengths I See/Strengths Others See
The Goal: The objective of this activity encourages you to recognize not only strengths in yourself but also in your fellow Chapter members.
For Chapter: At a Chapter meeting or event, have Chapter members write their name at the top of a piece of paper and draw a line down the middle creating two columns. The column on the left should be headed “SIS” (Strengths I See) and the column on the right should be headed “SOS” (Strengths Others See). In the left column, they should write the strengths and qualities that they see in themselves. Then each Chapter member should hang their poster on the wall around the classroom. All Chapter members proceed to walk around the room writing on or signing the posters of their peers. They should write the strengths they see in a person in the right column of their poster. If the Chapter member sees a strength in the left and/or right column with which they agree, they should initial next to it. Once everyone has made it around the room and had a chance to add to every poster, Chapter members can go and look at their own poster. Discuss what it feels like to have your peers recognize personal strengths and what the experience was like.
Resources: Overture, Module 0, Lesson 4
Take a Break
The Goal: The objective of this activity is to take a break from something that is causing you stress.
For Chapter: At a Chapter meeting or event, have Chapter members think about something that has been causing them unnecessary stress. If they are willing, have Chapter members share what that is and what they think it would be like to remove that from their life for a week. Try it out! Regroup at the next meeting or event and discuss how it went. Were they successful? Did they feel different? What have they learned from the experience?
Habit Breaking and Building
The Goal: The objective of this activity is to identify habits that you want to break and others you want to start.
For Chapter: At a Chapter meeting or event, have Chapter members take a few minutes to identify habits they have that they want to break or something they want to start doing. Have them discuss how they plan to break/start that habit and what they think will be the most difficult part. Check in at the next meeting or event and see how the Chapter members have been doing.
Resources: Breaking Bad Habits, Starting New Habits
Just for Me
The Goal: The objective of this activity is to do something that stimulates your health and rejuvenates your being and mindset.
For Chapter: At a Chapter meeting or event, have Chapter members discuss something that they do just for themselves, for their own enjoyment, or something that they want to start doing. Discuss how doing that activity makes them feel or what activity they want to start doing and why. Encourage those who don’t have an activity for themselves to start one. Check in at another meeting or event for how it has been going and how doing these activities has helped them feel rejuvenated.
Resources: 30 Things to Start Doing for Yourself
Treat Yourself
The Goal: The objective of this activity is to treat yourself to something you wouldn’t normally do.
For Chapter: Have a Chapter meeting or event where Chapter members treat themselves to something, big or small, that they wouldn’t normally get. Whether it’s a favorite snack, a new shirt, or a movie they love. Discuss how it feels to do something just for yourself and why they wouldn’t normally have done it. Discuss how to set reminders to do this in the future.
Resources: 30 Ways to Treat Yourself No Matter What
The Oxford English Dictionary defines Self-Care as, “the practice of taking action to preserve or improve one's own health.” These activities provide examples of ways to practice self-care. Practicing self-care helps Chapter members to be the best version of themselves and thus, enabling them to better serve their band and community.
Activities
Identifying Stress
The Goal: The objective of this activity is to identify and explore the things that cause stress in your life and finding ways to lessen that stress.
For Chapter: At a Chapter meeting or event, have Chapter members fill out the worksheet below. Encourage Chapter members to share what they identified in the “Factors that Protect Against Stress” and “Protective Factors” sections.
Resources: Stress Exploration Worksheet
Transforming Thoughts
The Goal: The objective of this activity is to recognize negative thoughts and learn skills to help transform those into positive, productive ones.
For Chapter: At a Chapter meeting or event, have Chapter members work through one of the worksheets below. After finishing, have them break up into small groups and discuss their responses, what they learned, and how they will use these skills in the future.
Resources: Worksheets
Strengths I See/Strengths Others See
The Goal: The objective of this activity encourages you to recognize not only strengths in yourself but also in your fellow Chapter members.
For Chapter: At a Chapter meeting or event, have Chapter members write their name at the top of a piece of paper and draw a line down the middle creating two columns. The column on the left should be headed “SIS” (Strengths I See) and the column on the right should be headed “SOS” (Strengths Others See). In the left column, they should write the strengths and qualities that they see in themselves. Then each Chapter member should hang their poster on the wall around the classroom. All Chapter members proceed to walk around the room writing on or signing the posters of their peers. They should write the strengths they see in a person in the right column of their poster. If the Chapter member sees a strength in the left and/or right column with which they agree, they should initial next to it. Once everyone has made it around the room and had a chance to add to every poster, Chapter members can go and look at their own poster. Discuss what it feels like to have your peers recognize personal strengths and what the experience was like.
Resources: Overture, Module 0, Lesson 4
Take a Break
The Goal: The objective of this activity is to take a break from something that is causing you stress.
For Chapter: At a Chapter meeting or event, have Chapter members think about something that has been causing them unnecessary stress. If they are willing, have Chapter members share what that is and what they think it would be like to remove that from their life for a week. Try it out! Regroup at the next meeting or event and discuss how it went. Were they successful? Did they feel different? What have they learned from the experience?
Habit Breaking and Building
The Goal: The objective of this activity is to identify habits that you want to break and others you want to start.
For Chapter: At a Chapter meeting or event, have Chapter members take a few minutes to identify habits they have that they want to break or something they want to start doing. Have them discuss how they plan to break/start that habit and what they think will be the most difficult part. Check in at the next meeting or event and see how the Chapter members have been doing.
Resources: Breaking Bad Habits, Starting New Habits
Just for Me
The Goal: The objective of this activity is to do something that stimulates your health and rejuvenates your being and mindset.
For Chapter: At a Chapter meeting or event, have Chapter members discuss something that they do just for themselves, for their own enjoyment, or something that they want to start doing. Discuss how doing that activity makes them feel or what activity they want to start doing and why. Encourage those who don’t have an activity for themselves to start one. Check in at another meeting or event for how it has been going and how doing these activities has helped them feel rejuvenated.
Resources: 30 Things to Start Doing for Yourself
Treat Yourself
The Goal: The objective of this activity is to treat yourself to something you wouldn’t normally do.
For Chapter: Have a Chapter meeting or event where Chapter members treat themselves to something, big or small, that they wouldn’t normally get. Whether it’s a favorite snack, a new shirt, or a movie they love. Discuss how it feels to do something just for yourself and why they wouldn’t normally have done it. Discuss how to set reminders to do this in the future.
Resources: 30 Ways to Treat Yourself No Matter What
Wellness
The Oxford English Dictionary defines wellness as, “the state of being healthy, especially when you actively try to achieve this.” This section of activities strives to encourage Chapter members to do what they can to feel their best and work towards a state of wellness.
Activities
Cooking with your Sisters
The Goal: The objective of this activity is to encourage you to try new recipes and spend time with your Chapter members.
For Chapter: At a Chapter meeting or event, have Chapter members bring their favorite recipes and share them with each other. Compile all the recipes into an online Chapter cookbook that Chapter members can utilize when they want to try something new. Have Chapter members video themselves making their recipe and add that to their cookbook. Consider having Chapter members all make their dish and bring it to a meeting or event. Share your cookbook with your band and the rest of the NED!
Resources: Cookbook Template
Walking Meeting
The Goal: The objective of this activity is to encourage you to take a dedicated break to go for a walk with your Chapter members for exercise, fresh air, and a break from business.
For Chapter: At a Chapter meeting or event, have Chapter members go for a short walk (10-15 minutes) together prior to the start of the meeting, or afterward. Take a stroll around campus or even the building they are in for a break from sitting and refreshing themselves. Resources: Benefits of a 10 Minute Walk
Sisterhood Olympics
The Goal: The objective of this activity is to host an event for your Chapter or band that encourages members to try new activities.
For Chapter: Have Chapter members that have some experience with different sporting or competitive events each run a station at which they teach Chapter or band members how to do that event. Have a time limit for each station and have the attendees rotate around the stations.
Resources: Tips for Planning
Activity Buddies
The Goal: The objective of this activity is to participate in a physical activity with your Chapter members.
For Chapter: Have Chapter members share what physical activities (a game of tennis, a basketball game, a dance lesson, a Zumba class, going rock climbing, etc.) they are doing and invite any Chapter members interested in joining them. Check for free activities and events that your campus puts on. Have a group chat for those interested in going to the gym together to share when they are going and if anyone else wants to join them.
Hydration Station
The Goal: The objective of this activity is to encourage you to drink more water and to have the accountability of your Chapter members doing it with you.
For Chapter: At a Chapter meeting or event, have Chapter members download an app that tracks water consumption. For the next week, have Chapter members track how much water they drink and encourage each other to meet daily goals. Have Chapter members share pictures of themselves throughout the week to help encourage the Chapter to be hydrated!
Resources: Best Hydration App
The Oxford English Dictionary defines wellness as, “the state of being healthy, especially when you actively try to achieve this.” This section of activities strives to encourage Chapter members to do what they can to feel their best and work towards a state of wellness.
Activities
Cooking with your Sisters
The Goal: The objective of this activity is to encourage you to try new recipes and spend time with your Chapter members.
For Chapter: At a Chapter meeting or event, have Chapter members bring their favorite recipes and share them with each other. Compile all the recipes into an online Chapter cookbook that Chapter members can utilize when they want to try something new. Have Chapter members video themselves making their recipe and add that to their cookbook. Consider having Chapter members all make their dish and bring it to a meeting or event. Share your cookbook with your band and the rest of the NED!
Resources: Cookbook Template
Walking Meeting
The Goal: The objective of this activity is to encourage you to take a dedicated break to go for a walk with your Chapter members for exercise, fresh air, and a break from business.
For Chapter: At a Chapter meeting or event, have Chapter members go for a short walk (10-15 minutes) together prior to the start of the meeting, or afterward. Take a stroll around campus or even the building they are in for a break from sitting and refreshing themselves. Resources: Benefits of a 10 Minute Walk
Sisterhood Olympics
The Goal: The objective of this activity is to host an event for your Chapter or band that encourages members to try new activities.
For Chapter: Have Chapter members that have some experience with different sporting or competitive events each run a station at which they teach Chapter or band members how to do that event. Have a time limit for each station and have the attendees rotate around the stations.
Resources: Tips for Planning
Activity Buddies
The Goal: The objective of this activity is to participate in a physical activity with your Chapter members.
For Chapter: Have Chapter members share what physical activities (a game of tennis, a basketball game, a dance lesson, a Zumba class, going rock climbing, etc.) they are doing and invite any Chapter members interested in joining them. Check for free activities and events that your campus puts on. Have a group chat for those interested in going to the gym together to share when they are going and if anyone else wants to join them.
Hydration Station
The Goal: The objective of this activity is to encourage you to drink more water and to have the accountability of your Chapter members doing it with you.
For Chapter: At a Chapter meeting or event, have Chapter members download an app that tracks water consumption. For the next week, have Chapter members track how much water they drink and encourage each other to meet daily goals. Have Chapter members share pictures of themselves throughout the week to help encourage the Chapter to be hydrated!
Resources: Best Hydration App