Learn It
Live It
Share ItMental Health
& Resilience
leader kit
Welcome, Group Leaders.
You don’t need to be a counselor or a doctor to lead this series. Dr. Rob does the teaching in his lessons and the eBook; your job is to set a safe, warm room, get people practicing, spark the conversation and celebrate every comeback.
Dr. Rob · “These five modules are what I wish every person had in their back pocket. Start with one. Build the habit. Come back when life gets in the way — because it will, and that’s fine. Comebacks count.”
What’s in your kit
Who it’s for
- Middle and high school classes, advisories and after-school clubs
- Workforce, ambassador and community health worker cohorts
- Faith, family, senior and community groups
Educational content — not therapy or medical advice. Keep 988 (call or text, US) visible at every session; call 911 in an emergency.
Your Leader Toolkit
How a Session Works
Every session follows the same 45-minute rhythm, built on Learn It · Live It · Share It. Learners always know what comes next, and you always have a plan.
| Time | Step | What happens |
|---|---|---|
| 5 min | Warm-up | A quick question or movement that opens the topic (in every session plan). |
| 8 min | Learn It | Read Dr. Rob’s introduction and the “What it is & why it works” page together. |
| 7 min | Play | Practice Cards or Match It on the big screen, taking turns. |
| 15 min | Live It | The group practice, then Order It for Dr. Rob’s steps. |
| 5 min | Share It | Discuss two questions; each learner commits to one Share It action. |
| 5 min | Check | Check-yourself questions or the Boss Quiz; award badges; one-word check-out. |
Three ways to run it
No devices? Run everything from the printed eBook and the printed 30-day cards.
Pacing Plans
Use the left columns for a weekly club and the right column for the 5-session intensive. Run a Pre-Check in the first session and the Post-Check or Resilience Rounds in the last.
| Club | Station | eBook | Daily practice | Intensive |
|---|---|---|---|---|
| Week 1 | 🧠 Chemistry of Happiness | pp. 4–7 | Worksheet | Session 1 |
| Week 2 | 💡 Innovation & Resilience | pp. 8–11 | Pocket notebook | Session 1 |
| Week 3 | 🙏 Gratitude | pp. 12–15 | Gratitude | Session 2 |
| Week 4 | 💜 Kindness | pp. 16–19 | Kindness | Session 2 |
| Week 5 | 💪 Body | pp. 20–23 | Happiness | Session 3 |
| Week 6 | 🧘 Mind | pp. 24–27 | Happiness | Session 3 |
| Week 7 | 🤝 Connection | pp. 28–31 | Happiness | Session 4 |
| Week 8 | 🌟 Meaning | pp. 32–35 | Happiness | Session 4 |
| Week 9 | 🌿 Environment | pp. 36–39 | Happiness | Session 5 |
| Week 10 | 🌱 Growth | pp. 40–43 | Happiness | Session 5 |
Half-day workshop (3½ hours)
- 0:00 Welcome, group agreements, Pre-Check, Chemistry of Happiness
- 0:45 Gratitude · 1:30 Kindness
- 2:15 Break and movement · 2:30 Body
- 3:10 Post-Check, choose a 30-day card, next steps
Before You Start
- Create your group on theforce.health (Coach Lucy and Dr. Rob are added as admins)
- Send learners the join link; ask them to sign in so coins and badges save
- Print or share the eBook and this guide
- Know your local support: school counselor, HR/EAP, faith or community resources
- For minors: send the parent/guardian note and confirm your organization’s reporting policy
- Post the 988 line where everyone can see it
- Gather the materials listed on the session page
- Open the Qwest station and the game for the day
- Set out the anonymous question box
- Have the roster ready to record badges
Accounts and access
The Qwest, games and 30-day cards are free. Coins, badges and Pre/Post scores save when learners are signed in. The full eBook is included with AmbassadorPLUS; this Leader’s Guide is included with Certified Group Leader membership.
Help when you need it
Tap the Clipboard button on any page to reach Coach Lucy and Dr. Rob’s team — for tech help, content questions or to share your group’s wins.
For Certified Group Leaders
The full guide — all 10 session plans, pacing, roster, badge log and answer keys.
Become a Certified Group Leader · $99/yearOpen the learner eBookAlready a Certified Group Leader? Sign in — this guide is included.Sign in to unlockLeading Well · Safety & Support
Group agreements (set them in session 1)
- Pass is always okay. No one has to share anything personal.
- What’s said here stays here — except when someone’s safety is at risk.
- Listen to understand, not to fix. No judging, no advice unless asked.
- Comebacks count. Missing a session or a day is never a failure.
Facilitation tips
- Practice, don’t preach. Every session has a real practice — do it with them.
- Model first. Share a small, safe example of your own before asking others.
- Celebrate often. Call out badges, streaks and especially comebacks.
- Journals stay private. Never collect or read them aloud.
Safety and sensitivity
- Not therapy. You are a guide, not a counselor. Don’t diagnose or give treatment advice.
- Watch for distress. If someone becomes upset, check in privately. See page 23.
- Take any mention of suicide or self-harm seriously. Stay with the person and connect them with 988, a counselor or a trusted adult right away. Follow your organization’s policy.
- Movement for every body. Offer seated versions; breathing exercises are optional.
Chemistry of Happiness
- Explain what each chemistry of happiness practice is and why it works.
- Put “How a dopamine loop forms” in order.
- Name one moment when it gets hard and one thing that helps.
eBook pp. 4–7 · projector or devices · sticky notes · two wall signs: Chasers / Settlers · the Happiness Worksheet
| Time | Plan |
|---|---|
| 5 min | Warm-up. Ask: “What gives you a quick buzz — and what gives you a calm, ‘I’m okay’ feeling?” Sort answers on the board into two columns without naming them yet. |
| 8 min | Learn It. Read Dr. Rob’s introduction (p. 4) and the practices table (p. 5) together. |
| 7 min | Play. Practice Cards or Match It on the big screen, taking turns. |
| 15 min | Live It. Chasers vs. Settlers sort: each learner writes 3 habits on sticky notes and places them on a ‘Chasers’ or ‘Settlers’ wall. No judging — notice the mix. Then everyone writes Three Good Things. Then play Order It: how a dopamine loop forms. |
| 5 min | Share It. Discuss two questions below. Each learner commits to: Explain the gas pedal and the comfortable seat to someone: dopamine is the chase, serotonin is the “you're okay.” Ask them which one their day feeds more. |
| 5 min | Check. Check-yourself questions on p. 7, or the Boss Quiz. Record badges; one-word check-out. |
- Why does Dr. Rob say wanting more is a feature, not a flaw?
- Where do you see the dopamine loop in everyday life (phones, snacks, games)?
- What’s one settler you could add this week?
Answer key: check-yourself 1c, 2a, 3d, 4a · steps: A fast reward hits the brain in seconds → Dopamine spikes — “that felt big” → The spike fades fast → Little contentment is left behind → The brain craves the next hit
For Certified Group Leaders
The full guide — all 10 session plans, pacing, roster, badge log and answer keys.
Become a Certified Group Leader · $99/yearOpen the learner eBookAlready a Certified Group Leader? Sign in — this guide is included.Sign in to unlockInnovation & Resilience
- Explain what each innovation & resilience practice is and why it works.
- Put “From frustration to solution” in order.
- Name one moment when it gets hard and one thing that helps.
eBook pp. 8–11 · projector or devices · index cards · pens · a ‘What if?’ poster
| Time | Plan |
|---|---|
| 5 min | Warm-up. Ask: “Finish this sentence: There’s gotta be a better way to…” Collect a handful of answers out loud. |
| 8 min | Learn It. Read Dr. Rob’s introduction (p. 8) and the practices table (p. 9) together. |
| 7 min | Play. Practice Cards or Match It on the big screen, taking turns. |
| 15 min | Live It. Shirt-pocket sprint: everyone writes 3 frustrations on index cards. In pairs, pick 1 and run Dr. Rob’s 5 steps — capture, imagine with no limits, list the barriers, write one “What if we…?”, name a teammate. Then play Order It: from frustration to solution. |
| 5 min | Share It. Discuss two questions below. Each learner commits to: Tell someone the difference Dr. Rob teaches: complaining is “this sucks,” problem-solving is “what if?” Same frustration, different question. |
| 5 min | Check. Check-yourself questions on p. 11, or the Boss Quiz. Record badges; one-word check-out. |
- Dr. Rob’s father wasn’t an engineer. What made him a problem-solver?
- What’s the difference between “this sucks” and “what if?”
- Who could you bring your idea to?
Answer key: check-yourself 1b, 2c, 3c, 4b · steps: Listen for the problem and capture it → Pause and imagine — no limits → Tackle the barriers one by one → Propose it back: “What if?” → Test it and build a team
For Certified Group Leaders
The full guide — all 10 session plans, pacing, roster, badge log and answer keys.
Become a Certified Group Leader · $99/yearOpen the learner eBookAlready a Certified Group Leader? Sign in — this guide is included.Sign in to unlockGratitude
- Explain what each gratitude practice is and why it works.
- Put “Me · We · Ours — how gratitude grows” in order.
- Name one moment when it gets hard and one thing that helps.
eBook pp. 12–15 · projector or devices · Gratitude Bingo card (printed or on devices)
| Time | Plan |
|---|---|
| 5 min | Warm-up. Ask: “Name something you used today that a king 200 years ago couldn’t have.” Go around the room quickly. |
| 8 min | Learn It. Read Dr. Rob’s introduction (p. 12) and the practices table (p. 13) together. |
| 7 min | Play. Practice Cards or Match It on the big screen, taking turns. |
| 15 min | Live It. Gratitude Bingo kick-off: open the card together. Each learner finds 3 squares that are true today and logs one sentence each. Then a gratitude walk: name one thing for each sense. Then play Order It: me · we · ours — how gratitude grows. |
| 5 min | Share It. Discuss two questions below. Each learner commits to: Thank someone specifically today for something they did — face to face or in a real message. Tell them it's part of your gratitude streak. |
| 5 min | Check. Check-yourself questions on p. 15, or the Boss Quiz. Record badges; one-word check-out. |
- What does Dr. Rob mean by “whatever you water grows”?
- Why are resentment and regret like rent or a bill?
- How could gratitude move from Me to We to Ours in this group?
Answer key: check-yourself 1b, 2c, 3d, 4c · steps: Wake up grateful you could open your eyes → Me: notice the good in your own day → We: name the people you're thankful for → Ours: a grateful community that lifts each other up → Come back tomorrow — comebacks count
For Certified Group Leaders
The full guide — all 10 session plans, pacing, roster, badge log and answer keys.
Become a Certified Group Leader · $99/yearOpen the learner eBookAlready a Certified Group Leader? Sign in — this guide is included.Sign in to unlockKindness
- Explain what each kindness practice is and why it works.
- Put “Notice It · Do It · Multiply It” in order.
- Name one moment when it gets hard and one thing that helps.
eBook pp. 16–19 · projector or devices · note cards · Kindness Bingo card
| Time | Plan |
|---|---|
| 5 min | Warm-up. Ask: “When did someone do something small and kind for you that you still remember?” |
| 8 min | Learn It. Read Dr. Rob’s introduction (p. 16) and the practices table (p. 17) together. |
| 7 min | Play. Practice Cards or Match It on the big screen, taking turns. |
| 15 min | Live It. Kindness relay: in pairs, plan one kindness to give and notice one received this week. Write anonymous kindness notes for another group or a classroom. Log on the Kindness Bingo card. Then play Order It: notice it · do it · multiply it. |
| 5 min | Share It. Discuss two questions below. Each learner commits to: Text someone “thinking of you — how are you doing, really?” and wait for the answer. Tell them about the pebble-in-the-pond idea. |
| 5 min | Check. Check-yourself questions on p. 19, or the Boss Quiz. Record badges; one-word check-out. |
- Who benefits from kindness — and why does the giver feel better too?
- What’s a pebble you could toss this week?
- How does witnessing kindness change a room?
Answer key: check-yourself 1c, 2c, 3a, 4a · steps: Notice a kindness done for you → Do one kindness for someone else → Be kind to yourself, too → Watch it ripple to the next person → Log it on your Kindness Bingo card
For Certified Group Leaders
The full guide — all 10 session plans, pacing, roster, badge log and answer keys.
Become a Certified Group Leader · $99/yearOpen the learner eBookAlready a Certified Group Leader? Sign in — this guide is included.Sign in to unlockBody
- Explain what each body practice is and why it works.
- Put “Box breathing, step by step” in order.
- Name one moment when it gets hard and one thing that helps.
eBook pp. 20–23 · projector or devices · open floor space · a timer · water
| Time | Plan |
|---|---|
| 5 min | Warm-up. Ask everyone to rate their energy from 1–5 with fingers. Then do 1 minute of standing stretches and rate again. |
| 8 min | Learn It. Read Dr. Rob’s introduction (p. 20) and the practices table (p. 21) together. |
| 7 min | Play. Practice Cards or Match It on the big screen, taking turns. |
| 15 min | Live It. Box-breathing practice (2 minutes, in 4 · hold 4 · out 4 · hold 4), then a 10-minute walk-and-talk in pairs. Learners pick one tiny Body habit to try this week. Then play Order It: box breathing, step by step. |
| 5 min | Share It. Discuss two questions below. Each learner commits to: Teach someone box breathing right now. Do two rounds together. |
| 5 min | Check. Check-yourself questions on p. 23, or the Boss Quiz. Record badges; one-word check-out. |
- Why does sleep matter so much for mood?
- When could you use four slow breaths this week?
- Why does Dr. Rob say start small?
Answer key: check-yourself 1b, 2a, 3d, 4d · steps: Breathe in for 4 → Hold for 4 → Breathe out for 4 → Hold for 4 → Repeat for 2 minutes
For Certified Group Leaders
The full guide — all 10 session plans, pacing, roster, badge log and answer keys.
Become a Certified Group Leader · $99/yearOpen the learner eBookAlready a Certified Group Leader? Sign in — this guide is included.Sign in to unlockMind
- Explain what each mind practice is and why it works.
- Put “A 5-minute journal” in order.
- Name one moment when it gets hard and one thing that helps.
eBook pp. 24–27 · projector or devices · paper or journals · pens
| Time | Plan |
|---|---|
| 5 min | Warm-up. Ask: “What’s one thing that went well today?” Notice how long it takes the group to answer — that’s the brain’s threat bias. |
| 8 min | Learn It. Read Dr. Rob’s introduction (p. 24) and the practices table (p. 25) together. |
| 7 min | Play. Practice Cards or Match It on the big screen, taking turns. |
| 15 min | Live It. 5-minute silent journal with three prompts: what’s weighing on me, one win, three things I noticed. Then a group ‘screen-free hour’ challenge plan. Then play Order It: a 5-minute journal. |
| 5 min | Share It. Discuss two questions below. Each learner commits to: Ask someone: “What's one thing that went well for you today?” Then share yours. |
| 5 min | Check. Check-yourself questions on p. 27, or the Boss Quiz. Record badges; one-word check-out. |
- Why does the brain remember threats more than wins?
- What helps you stop going in circles on a worry?
- Is rest lazy? Why not?
Answer key: check-yourself 1b, 2a, 3c, 4d · steps: Find a quiet spot → Write what's weighing on you — just get it out → Write one thing that went well today → Write three things you noticed, however small → Close the book and let it rest
For Certified Group Leaders
The full guide — all 10 session plans, pacing, roster, badge log and answer keys.
Become a Certified Group Leader · $99/yearOpen the learner eBookAlready a Certified Group Leader? Sign in — this guide is included.Sign in to unlockConnection
- Explain what each connection practice is and why it works.
- Put “How to have a real conversation” in order.
- Name one moment when it gets hard and one thing that helps.
eBook pp. 28–31 · projector or devices · note cards · envelopes
| Time | Plan |
|---|---|
| 5 min | Warm-up. Pairs: 2 minutes each answering “How are you, really?” with phones face-down. Partner only listens. |
| 8 min | Learn It. Read Dr. Rob’s introduction (p. 28) and the practices table (p. 29) together. |
| 7 min | Play. Practice Cards or Match It on the big screen, taking turns. |
| 15 min | Live It. Real-conversation practice using the 5 steps, then everyone writes a specific thank-you note to someone outside the room. Then play Order It: how to have a real conversation. |
| 5 min | Share It. Discuss two questions below. Each learner commits to: Call someone you've been meaning to reach — not a text, a call. Tell them why you thought of them. |
| 5 min | Check. Check-yourself questions on p. 31, or the Boss Quiz. Record badges; one-word check-out. |
- Why is asking for help a strength?
- What makes a conversation feel real?
- Who would you call at 2 a.m.? How could you be that person for someone?
Answer key: check-yourself 1c, 2c, 3c, 4b · steps: Put your phone face-down → Ask “How are you, really?” → Wait for the real answer → Ask a follow-up question → Share something true about you
For Certified Group Leaders
The full guide — all 10 session plans, pacing, roster, badge log and answer keys.
Become a Certified Group Leader · $99/yearOpen the learner eBookAlready a Certified Group Leader? Sign in — this guide is included.Sign in to unlockMeaning
- Explain what each meaning practice is and why it works.
- Put “Setting a daily intention” in order.
- Name one moment when it gets hard and one thing that helps.
eBook pp. 32–35 · projector or devices · a printed values list · pens
| Time | Plan |
|---|---|
| 5 min | Warm-up. Ask: “What’s something you’d do even if no one paid you?” |
| 8 min | Learn It. Read Dr. Rob’s introduction (p. 32) and the practices table (p. 33) together. |
| 7 min | Play. Practice Cards or Match It on the big screen, taking turns. |
| 15 min | Live It. Values sort: from a list of 20 values, each learner picks their top 3 and writes why. Then each sets one intention for tomorrow and shares one recent win with a partner. Then play Order It: setting a daily intention. |
| 5 min | Share It. Discuss two questions below. Each learner commits to: Share a recent win with someone who'll celebrate it with you — and ask them about theirs. |
| 5 min | Check. Check-yourself questions on p. 35, or the Boss Quiz. Record badges; one-word check-out. |
- Does how you spend your time match what you care about?
- Why is it hard to pause and celebrate progress?
- How does helping others help you?
Answer key: check-yourself 1c, 2b, 3d, 4c · steps: Before checking your phone, pause → Choose one word for how you want to be today → Write down a single priority → Do it before anything else → Tonight, notice how it went
For Certified Group Leaders
The full guide — all 10 session plans, pacing, roster, badge log and answer keys.
Become a Certified Group Leader · $99/yearOpen the learner eBookAlready a Certified Group Leader? Sign in — this guide is included.Sign in to unlockEnvironment
- Explain what each environment practice is and why it works.
- Put “A one-hour unplug” in order.
- Name one moment when it gets hard and one thing that helps.
eBook pp. 36–39 · projector or devices · speaker · access to outdoors or a window
| Time | Plan |
|---|---|
| 5 min | Warm-up. Play one upbeat song. Ask: “How did your mood shift?” |
| 8 min | Learn It. Read Dr. Rob’s introduction (p. 36) and the practices table (p. 37) together. |
| 7 min | Play. Practice Cards or Match It on the big screen, taking turns. |
| 15 min | Live It. Ten-minute ‘reset’: go outside for daylight if possible, then each learner tidies one small space (desk, bag, phone home screen) and builds a 3-song mood playlist. Then play Order It: a one-hour unplug. |
| 5 min | Share It. Discuss two questions below. Each learner commits to: Invite someone to eat lunch outside with you, or send them the song that always lifts your mood. |
| 5 min | Check. Check-yourself questions on p. 39, or the Boss Quiz. Record badges; one-word check-out. |
- How does clutter or noise affect how you feel?
- When could you unplug for an hour?
- What could we create together this week?
Answer key: check-yourself 1c, 2d, 3d, 4b · steps: Put your phone in another room → Turn off screens and notifications → Choose something physical — a book, a walk, cooking → Notice how your body feels → Come back without catching up all at once
For Certified Group Leaders
The full guide — all 10 session plans, pacing, roster, badge log and answer keys.
Become a Certified Group Leader · $99/yearOpen the learner eBookAlready a Certified Group Leader? Sign in — this guide is included.Sign in to unlockGrowth
- Explain what each growth practice is and why it works.
- Put “Failing forward” in order.
- Name one moment when it gets hard and one thing that helps.
eBook pp. 40–43 · projector or devices · paper · pens
| Time | Plan |
|---|---|
| 5 min | Warm-up. Ask: “What’s something you were bad at once and now can do?” |
| 8 min | Learn It. Read Dr. Rob’s introduction (p. 40) and the practices table (p. 41) together. |
| 7 min | Play. Practice Cards or Match It on the big screen, taking turns. |
| 15 min | Live It. Fail-forward circle (optional sharing): each learner writes one thing that didn’t go well and what it taught them. Then everyone plans one small brave act for the week and writes a self-compassion note to themselves. Then play Order It: failing forward. |
| 5 min | Share It. Discuss two questions below. Each learner commits to: Tell someone about something that didn't go well and what it taught you — without apologizing for it. |
| 5 min | Check. Check-yourself questions on p. 43, or the Boss Quiz. Record badges; one-word check-out. |
- Why is failure data, not a verdict?
- What would you say to a friend after a mistake?
- What does “comebacks count” mean for this group?
Answer key: check-yourself 1c, 2b, 3d, 4d · steps: Name what didn't go well → Ask what it taught you → Change one thing → Try again → Tell someone — without apologizing
For Certified Group Leaders
The full guide — all 10 session plans, pacing, roster, badge log and answer keys.
Become a Certified Group Leader · $99/yearOpen the learner eBookAlready a Certified Group Leader? Sign in — this guide is included.Sign in to unlockAssessment & Progress
Pre-Check and Post-Check
Run the all-stations Pre-Check in session 1 and the Post-Check at the end. Each is 10 untimed questions. When learners are signed in, scores save to their course record so you can show growth.
Qwest badges and ranks
Each station has six steps: Learn It, Cards, Match It, Order It, the Boss (70% to pass) and Live & Share. Beating the boss earns the badge.
| Badges | Rank | What it means |
|---|---|---|
| 0–1 | Seed | Getting started |
| 2–3 | Sprout | Little habits taking root |
| 4–6 | Rooted | Knows why the practices work |
| 7–9 | Blooming | Lifting the people around them |
| 10 | Resilient | Resilience Rounds unlocked |
Resilience Rounds and certification
Twenty questions across all 10 stations. Learners who score 70% or better print the Force for Health Resilience Champion certificate, signed by Dr. Robert Gillio.
For Certified Group Leaders
The full guide — all 10 session plans, pacing, roster, badge log and answer keys.
Become a Certified Group Leader · $99/yearOpen the learner eBookAlready a Certified Group Leader? Sign in — this guide is included.Sign in to unlockGroup Roster & Badge Tracker
Write each learner’s name, then check a box as each station badge is earned. RR = Resilience Rounds passed.
| Learner | 🧠 | 💡 | 🙏 | 💜 | 💪 | 🧘 | 🤝 | 🌟 | 🌿 | 🌱 | RR |
|---|---|---|---|---|---|---|---|---|---|---|---|
For Certified Group Leaders
The full guide — all 10 session plans, pacing, roster, badge log and answer keys.
Become a Certified Group Leader · $99/yearOpen the learner eBookAlready a Certified Group Leader? Sign in — this guide is included.Sign in to unlockBadge Award Log & Sign-Off
Record awards as you hand them out — station badges, level-ups, streaks, comebacks, Share It actions and certificates. This log is your record for funders, schools and partners.
For Certified Group Leaders
The full guide — all 10 session plans, pacing, roster, badge log and answer keys.
Become a Certified Group Leader · $99/yearOpen the learner eBookAlready a Certified Group Leader? Sign in — this guide is included.Sign in to unlockCelebrate & Share It Together
Dr. Rob · “Someone in your life is staring at a problem right now, certain they’re not the right person to fix it. Share this. You might be handing them a permission they didn’t know they were allowed to give themselves.”
Plan a celebration
- Invite families and partners.
- Each learner shares one practice that helped — a teach-back moment.
- Hand out certificates; post photos to your group feed (with permission).
The Share It team project — Me · We · Ours
Teams pick one practice and one need in their community, then plan a small project:
| 1 · Notice | What do we see? (e.g., people feel lonely, stressed or stuck) |
| 2 · Plan | What will we make or do? (kindness wall, gratitude board, walking club, meme kit campaign) |
| 3 · Reach | Who will we reach, where and when? |
| 4 · Act | Do it — and take photos. |
| 5 · Share | Post results to your FFH group and tell Dr. Rob and Coach Lucy. |
For Certified Group Leaders
The full guide — all 10 session plans, pacing, roster, badge log and answer keys.
Become a Certified Group Leader · $99/yearOpen the learner eBookAlready a Certified Group Leader? Sign in — this guide is included.Sign in to unlockLeader Answer Key
Check-yourself questions (session · question + letter)
eBook worksheet · Which Station?
1-I · 2-J · 3-C · 4-A · 5-I · 6-H · 7-D · 8-C · 9-J · 10-F · 11-D · 12-B · 13-C · 14-E · 15-I · 16-I · 17-H · 18-J
eBook worksheet · Put the Steps in Order
1. Hold for 4, Hold for 4 · 2. Tackle the barriers one by one, Test it and build a team · 3. Ask “How are you, really?”, Ask a follow-up question · 4. The spike fades fast, The brain craves the next hit
Steps (Order It)
- 🧠 How a dopamine loop forms: A fast reward hits the brain in seconds → Dopamine spikes — “that felt big” → The spike fades fast → Little contentment is left behind → The brain craves the next hit
- 💡 From frustration to solution: Listen for the problem and capture it → Pause and imagine — no limits → Tackle the barriers one by one → Propose it back: “What if?” → Test it and build a team
- 🙏 Me · We · Ours — how gratitude grows: Wake up grateful you could open your eyes → Me: notice the good in your own day → We: name the people you're thankful for → Ours: a grateful community that lifts each other up → Come back tomorrow — comebacks count
- 💜 Notice It · Do It · Multiply It: Notice a kindness done for you → Do one kindness for someone else → Be kind to yourself, too → Watch it ripple to the next person → Log it on your Kindness Bingo card
- 💪 Box breathing, step by step: Breathe in for 4 → Hold for 4 → Breathe out for 4 → Hold for 4 → Repeat for 2 minutes
- 🧘 A 5-minute journal: Find a quiet spot → Write what's weighing on you — just get it out → Write one thing that went well today → Write three things you noticed, however small → Close the book and let it rest
- 🤝 How to have a real conversation: Put your phone face-down → Ask “How are you, really?” → Wait for the real answer → Ask a follow-up question → Share something true about you
- 🌟 Setting a daily intention: Before checking your phone, pause → Choose one word for how you want to be today → Write down a single priority → Do it before anything else → Tonight, notice how it went
- 🌿 A one-hour unplug: Put your phone in another room → Turn off screens and notifications → Choose something physical — a book, a walk, cooking → Notice how your body feels → Come back without catching up all at once
- 🌱 Failing forward: Name what didn't go well → Ask what it taught you → Change one thing → Try again → Tell someone — without apologizing
For Certified Group Leaders
The full guide — all 10 session plans, pacing, roster, badge log and answer keys.
Become a Certified Group Leader · $99/yearOpen the learner eBookAlready a Certified Group Leader? Sign in — this guide is included.Sign in to unlockIf Someone Needs More Support
Most sessions will be warm and uplifting. Occasionally a topic touches something painful. You don’t need to fix it — you need to notice, stay calm and connect.
| If you see… | Do this |
|---|---|
| Someone becomes upset or quiet | Check in privately: “I noticed you seemed down. How are you doing, really?” Listen. Offer a break. |
| Ongoing low mood, worry or withdrawal | Encourage them to talk with a provider, counselor or trusted adult. Share 988 and local resources. |
| Any mention of suicide, self-harm or being unsafe | Take it seriously. Ask directly and stay with them. Call or text 988 together, or bring in a counselor or trusted adult now. Follow your organization’s policy. |
| Immediate danger | Call 911. |
Counselor / EAP: ____________________ Phone: ______________
Organization contact: _______________ Phone: ______________
For Certified Group Leaders
The full guide — all 10 session plans, pacing, roster, badge log and answer keys.
Become a Certified Group Leader · $99/yearOpen the learner eBookAlready a Certified Group Leader? Sign in — this guide is included.Sign in to unlock
Certified Group LeaderLead the Force.
Certified Group Leaders get full access to the FFH Academy — every series, every leader’s guide, group tools, and support from Coach Lucy and Dr. Rob’s team.
This guide is included with Certified Group Leader membership ($99/year). The learner eBook is $49 or included with AmbassadorPLUS. The Qwest, games and 30-day cards are free. Educational content — not a substitute for medical or mental health care. Call or text 988 any time (US).
theforce.health · 360° Mind · Leader Edition