The future is as unknowable as it's always been, yet may seem more uncertain than even before.  This week we continue developing our understanding of how psychological science can support us at this very moment and moving forward, while we also review and synthesize experiences and learning from throughout the term. In this module, you will:

  • Contemplate and discuss the psychology of self-regulation, ongoing social distancing, close personal relationships, and behavior change.
  • Evaluate  and act on responses from the "Dimensions of Relationship" survey
  • Design a personal day of restoration for yourself. 
  • Synthesize psychological research, practical experiences, and behavioral insights from throughout the term. 

During week 7/Class 2 (minute 55:00-1:11), Kate shared tips for building your own "X Day." Review this section of the lecture to recall the instructions. 

  • PRACTICE: We've explored many contemplative, meditative, embodied and experiential practices throughout the term. Thinking back on these experiences, as well as your own favorite restoration activities, design your ideal "X day." Remember that it can be a half day, a few hours, or even an hour if you don't have the bandwidth for a longer period.  Use the list of practices and the questions below to guide your reflection and planning:
    • Deep Breathing 
    • Relaxation
    • Yoga/Stretching
    • Exercise
    • Mindfulness
    • Mindful eating/walking
    • Self-Massage
    • Self-Compassion
    • Creative Engagement
    • Reflective Writing
    • Compassion Practices
    • Time in Nature
    • Sound Meditation
    • & More



    1. How long would your "X day" be?   When could you schedule it in for?  If you've already tried it, when did it occur?

    2. What things would you not do on your "X day?"  What sorts of activities would you plan to do on your "X day" to rest and recharge yourself?

    3. Do you have concerns about embarking on your "X day?" If you already tried it -- how did it go?  What did you notice? Would you do something different next time? 

    4. Of the PRACTICE + REFLECT activities shared during the term -- which were your favorite, in general?  Least favorite, in general?

This term we covered a number of different ways you can cope with the pandemic.  It is important to have useful behaviors in place to make sure we do well over the weeks and months ahead. The most important behaviors are your health behaviors - Sleep, Eating, Drinking, Physical Activity.

At the start of this term we asked you to change a behavior. This final DISCOVER helps you integrate many aspects of the course and gives you a pragmatic way forward to Punch Covid19. 

  1. Explain why you chose the behavior change giving scientific rationale. 
  2. Did your behavior change plan work? Theorize why or why not the plan was effective using the psychological theories in Chapter 7 (Gurung, 2016) and the various resources discussed over the term.
  3. Did you need to modify your plan at some point in the term?
  4. What effects did you notice as a result of attempting or accomplishing behavior change? What specific modifications will you make to your plan to improve your chances of success in the months ahead?
  5. Identify your biggest takeaway from the course.