Wellbeing and productivity programs for 2023

If self-development is on your to-do list for 2023, some of our wellbeing and productivity focused programs might be of interest to you. In this post are dates and times for Be Well Plan, Studyology and High Performance Happy Hour programs. Reading time ~ 3 minutes, 10 seconds. 

If you follow the Student Health and Wellbeing Blog or have heard me speak around the university, you are probably aware that a goal of mine is equipping students with self-development/ self-improvement tools and practices.

With this in mind, I have put together a calendar of training/programs that I hope will achieve that goal. It consists of mental health/resilience programs from Be Well Co (a wellbeing partner of the university), our Studyology program for tackling procrastination, and a new drop-in initiative called the High Performance Happy Hour.

RSVP mechanisms are still being sorted, but feel free to pencil some of the dates into your diary for content that interests you. Visit this post again for final details and links into virtual rooms.


High Performance Happy Hour (HPHH) 🆕

I’m not sure I’ll keep that name, but the format is weekly 1-hour online sessions devoted to different wellbeing and productivity topics. The tentative schedule is published below (subject to change) and you’ll see that we cover a diverse range of wellbeing and productivity topics, from the standards (sleep and nutrition) through to traditional healing pathways and study hacks.

HPHH is designed to give you actionable tools for improving your academic and wellbeing outcomes. The sessions are 50 minutes in length, with a 20-minute lecture at the beginning and then Q&A/drop-in/chat for the remaining 30 minutes. The idea isn’t that you’d attend all of them, but drop-in to the sessions that interest you. Recordings of the lecture part of the session will be archived for later access if you miss a session.

HPHH will run at the same day/time each week, which at this stage is 11am to 12pm on Thursdays, kicking off on the 23rd February (during orientation week). All sessions are online, so you can access wherever you have an internet connection. I’ll post the room link here soon, and it will be the same room link for each session. Drop in to the ones that interest you.


23rd – Healthy nervous system – foundational importance of sleep, nutrition, movement, breathing


2nd – Healthy nervous system – managing illness and disability

9th – Values and goals – setting personal and professional goals and exploring underlying values

16th – Self-reflection – reflecting on one’s progress towards goals with the purpose of course correcting where necessary

23rd – Time and task management – understanding one’s time and whether it is allocated appropriately given one’s goals and values

30th – Focused deep work – how to protect periods of focused deep work


6th – Reading and learning – how additional learning goals can provide a framework for learning core content

27th – Non sleep deep rest – daily practices for stress management and nervous system calibration


4th – Contemplative practice – pathways for gaining unique insights into the operation of one’s mind

11th – Mindsets, models, rules and rituals – bringing/activating positive emotions: gratitude, kindness, compassion

18th – Mindsets, models, rules and rituals – problem-solving, growth and stress mindsets

25th – Other connection – social and emotional wellbeing (SEWB) and diversity of connections


1st – Other connection – social and emotional wellbeing (SEWB) and quality of connections

8th – Exam preparation strategies – Study tips with Student Learning Support Services

15th – Exam preparation strategies – Psychological tips for exam preparation

22nd – Guided meditation – objects of mindfulness

29th – Guided meditation – grounding during emotional times


27th – Leisure – fun, play and healthy escapes


3rd – Living/working spaces – clutter, organisation and context

10th – Resource allocation – mindful consumption and mindful investment

17th – Emotion regulation – emotional intelligence

24th – Psychological flexibility – mindfulness, acceptance and committed action

31st – Imposter syndrome – definition, identification and management


7th – Cultivating relationships – impacts of loneliness, reflective and active listening, mindful communication

14th – Cultivating relationships – mutual support of goal pursuit


5th – Meta cognition – CBT/ACT – thinking traps/ cognitive distortions

12th – Meta cognition – CBT/ACT – cognitive distancing

19th – Guest – to be decided

26th – Exam preparation strategies – Study tips with SLSS


2nd – Exam preparation strategies – Psychological tips for exam preparation

9th – Guided meditation – open meditation

16th – Guided meditation – loving kindness

Tentative topic schedule.



Studyology is a program that teaches psychological flexibility and how to apply it to tackle procrastination. It is a 5 x 1.5 hour program, delivered over 5 weeks. In each session you learn something about the causes of procrastination and psychological tools/techniques for getting on top of procrastination. You can learn more about the program and its history in this post.

Studyology will run twice in 2023 (subject to change)

The dates/times are as follows:

– 5 x 1.5-hour sessions on Thursdays 1.30pm to 3.00pm from 4th May to 1st June – Online 💻

– 5 x 1.5-hour sessions on Thursdays 2pm to 3.30pm from the 17th August to 14th September – Online 💻

If you wish to register your interest for either of these sessions, send me an email – gareth.furber@flinders.edu.au with your FAN, student number and subject line ‘Studyology’. I’ll put you on a notification list for contact closer to the start date.


Be Well Plan

The Be Well Plan is an evidence-based mental health, wellbeing and resilience program developed by the fine minds at Be Well Co, and taught here at Flinders as part of the activities of the Be Well Lab.

There are a couple of versions of the program. The first (and original) is the 5 x 2 hr program, delivered over 5 weeks. In each session you learn about how the mind works and explore and experiment with activities that enhance psychological functioning. Between sessions you experiment with embedding those activities into your everyday life. Activities range from mindful breathing through gratitude and compassion practices and practices to strengthen relationships.

The second version of the program is an intensive, delivered over 6 hours in a single sitting. You get all the content highlights from the 5 x 2 program in a single session, as well as being introduced to tools (i.e. workbook and app) that can help you apply what you learn after the session.

Be Well Plan also includes 1-hour masterclasses which do a deeper dive on some of the key topics in the Be Well Plan. We’ve included a range of these masterclasses over the year.


Be Well Plan 5 x 2 hour program

Option 1 – Weekly from Thursday 9th March to Thursday April 6th – 1pm to 3pm – online 💻

Option 2 – Weekly from Tuesday 8th August to Tuesday 5th September – 1pm to 3pm – online 💻


Be Well Foundations program (1 x 6 hour)

Option 1 – Tuesday 4th July from 11am to 5pm – online 💻

Option 2 – Friday 13th October from 11am to 5pm – online 💻


Be Well Plan Masterclasses (all online)

Tuesday 21st March – 2pm to 3pm – Managing Stress

Tuesday 28th March – 2pm to 3pm – Mindfulness

Tuesday 16th May – 2pm to 3pm – Character Strengths

Tuesday 23rd May – 2pm to 3pm – Self compassion

Wednesday 25th October – 12pm to 1pm – Meaning and purpose

Wednesday 1st November – 12pm to 1pm – Wellbeing for people leaders


If you are interested in attending any of these Be Well sessions, just email me (gareth.furber@flinders.edu.au) and I’ll put you on a list to be contacted closer to the session.


As you can see we have a good range of content planned in 2023, and I suspect there will be announcements of other programs (e.g. Mindfulness for Academic Success) early in 2023. At this stage, you might just be making note of this for next year. Rest assured, we’ll promote these regularly when you return for 2023. In the meantime, have a great and well-earned break over the summer.

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