Tool 01
PERMAH
The Flourish App
Your all-in-one, science-based well-being companion. Chats, activities, journaling, and insights — build your own anti-stress toolkit. Free for the entire UCNJ community — students, staff, and faculty.
UCNJ Peer Wellness Workshop · Flourish Science
12 Science-Based Tools toBoost Well-Being& Prevent Burnout
A pocket toolkit — print the worksheets, try the timer, spread the love.
Overview
As peer wellness educators, your own well-being matters too.
This interactive webpage introduces practical, science-based tools — developed by Flourish Science and free to the UCNJ community — to help you boost well-being and prevent burnout in your work as peer wellness educators. Grounded in research from affective science, positive psychology, and behavioral science, you'll learn simple, actionable strategies you can use right away—for yourself, your fellow peer educators, and the students you support.
Framework
PERMAH
PERMAH is a scientific framework for well-being and flourishing: Positive Emotion, Engagement, Relationships, Meaning, Accomplishment, and Health. Each tool below targets one or more of these pillars. Keep an eye out for those letters!
Tool 02
PR
UCNJ Mood Map
Emotions are messengers for our needs. Discover a fun, interactive way to check in with yourself, loved ones, or your community. Drop a pin on how you're feeling, see how others are doing, and start meaningful conversations.
Tool 03
EA
Sunnie Focus Timer & Daily Planner
A Pomodoro Timer paired with a daily planner for your To-Do List and Done List. Work in deep, intentional sprints, then actually rest. Celebrate your progress at the end of the day. Stay productive without burning out.
Tool 04
PR
Compliment Cards
A deck of warm, specific compliments designed to strengthen connection. Pull one for a friend, a teammate, or yourself — small words, real impact. Read the science in:
Tool 05
H
Movement Snacks
Tiny bursts of movement to break up your sitting. The ultimate daily antidote to back pain and brain fog. Move your body, recenter your mind.
Tool 06
PH
Depression and Anxiety Screening Surveys
Validated mental health check-ins built right into the Flourish app. The PHQ-9 (depression) and GAD-7 (anxiety) screeners take about 3 minutes each and help you track how you're really doing over time, spot patterns early, and know when to reach out for more support.
Tool 07
MA
Burnout Worksheet
Recognize the symptoms, restore your energy, reconnect with purpose, and rebuild a sense of accomplishment — a four-part toolkit you can print and check off.
Tool 08
H
Better Sleep Worksheet
Train your brain for deep, restorative sleep with Cognitive Behavioral Therapy for Insomnia (CBT-I)-rooted techniques across the whole day — from morning sunlight to your pre-sleep ritual.
Tool 09
EA
Procrastination Worksheet
Procrastination is your brain's way of avoiding discomfort or fear. Name the emotion behind the avoidance — fear of failure, perfectionism, overwhelm, low energy, distraction — then use the matching strategy to get moving again.
Tool 10
EH
Test Anxiety Worksheet
Anxiety is your mind trying to protect you from potential threats — but you don't have to be controlled by it. Understand it, study smarter, calm your nervous system before the test, and stay steady during it.
Tool 11
PR
Breakup Recovery Worksheet
A breakup marks the end of a chapter, not your whole story. Connect with your emotions, focus on healing, lean on your people, and take small steps forward with science-based coping strategies.
Tool 12
PH
Stress & Anxiety Handouts
A three-part psychoeducation set on how stress and anxiety show up — and what to do about it. Mind: accept what you can't control and learn your triggers. Body: sleep, movement, food, and caffeine. Action: breathing, counting, connection, and time-outs.
