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This activity plan was designed for youth to build skills that will help with self-motivation. You can do these activities alone or with friends over any video chat technology such as Skype, Zoom, Facetime, etc.

Duration: 60 - 90 Minutes

Mindfulness activity 1

Time: 5 minutes

Trivia question: What is the oldest tennis tournament in the world? *you can find the answer at the end of this activity plan
A: Wimbledon      B: The US Open      C: The Commonwealth Games matches

Mindfulness activity:

  • Notice your energy level. Is it low? Medium? High?
  • Do 10 jumping jacks as fast as you can.
  • Now how much energy do you have? Did it change?

What is Motivation?

Time: 10 minutes

For this activity, connect with one or more friends on a video chat platform like Skype, Zoom or Facetime.

Motivation is a mix of many emotions like joy, desire and enthusiasm. We need motivation to even start an action. We can feel highs and lows when it comes to our level of motivation because our emotions change. Feelings of motivation can last a few seconds or a few days. That's why we need to manage our feelings.

Connect with a friend online or someone at home to share and discuss the following questions:

  1. What motivates you to get up everyday?
  2. What motivates you to take part in hobbies/clubs?
  3. What motivates you to volunteer or work?
  4. What is a life goal for you? What motivates you to meet that goal?

Mindfulness Activity 2

Time: 5 minutes

Trivia question: What is the height of a basketball hoop?
*you can find the answer at the end of this activity plan
A: 11 feet      B: 10 feet      C: 8

Mindfulness activity:

  • Put your palms together at chest level.
  • Push them against each other as hard as you can.
  • Which muscle gets tired first?

Exploring Career Interests

Time: 25-30 minutes


  • Pen or pencil
  • Art materials (if desired)
  • Access to internet for research (if desired)

Have you ever thought about what you want to do when you are done with school? This activity is meant to help you think of jobs and careers you might be interested in.

Getting a better idea of what you want later in life can help you set goals now that will get you there.

  • Fill out the Discovering Career Interests Survey.
  • When you are done, research the types of careers suggested for you.
  • Are there any that sound exciting to you? What kinds of goals would you need to set now if you wanted a job like that?

*Survey taken from South Dakota Department of Labor and Regulation

​​Download the Survey​

Sharing Career Interests

Time: 10-15 minutes

For this activity, connect with one or more friends on a video chat platform like Skype, Zoom or Facetime.

Share your career suggestions with a friend. Ask your friend about their career suggestions. Talk through the following questions together:

  1. Did any of the career suggestions surprise you?
  2. How does it feel to have ideas about what to do for a career?
  3. What do you think about the results?
  4. Does knowing this help you feel motivated? Why or why not?
  5. What is one goal you want to set today that will help you later in life?

Mindfulness Activity 3

Time: 5 minutes

Question: What is the largest and tallest tree in the world? *you can find the answer at the end of this activity plan

Discovering My Moving Power:

  • Do 15 jumping jacks.
  • Now notice your heart beating faster.
  • Notice your breath.
  • Notice your big leg muscles.

Don’t Break the Line

Time: 15-20 minutes


  • Crepe paper ribbon (Streamers) or recycled paper
  • Painter’s tape (be careful not to use tape that will take paint off the wall)
  • Tape crepe paper so it zig-zags down a hallway (if you don’t have crepe paper ribbon, try making long paper chains out of recycled paper). Tape them low and high and some on a diagonal.
  • Think of the paper as obstacles and see if you can move from one end of the hallway to the other.
  • If it’s too easy, make it harder.
  • Take a video of yourself completing the challenge, then share it with your friends.
  • Challenge your friends to make a more difficult course. See who can build the most challenging obstacles and get past them without breaking the paper lines.

Trivia Answers

Mindfulness Activity 1: Wimbledon. This tennis tournament started in 1877.

Mindfulness Activity 2: B: 10 feet

Mindfulness Activity 3: California Redwood​​