Wellbeing at Homestead

What’s on in Wellbeing?

School Holiday Guide

As we head into the school holidays, it’s the perfect time to reset and take care of yourself. The break provides a great opportunity to prioritise your wellbeing and recharge for the upcoming term, but can also bring many challenges, especially when it comes to managing your time, socialising and looking after yourself. Whether you're spending your holiday with friends, family or on your own, this guide is here to help you make the most of your break.

Create a routine 

While the school holidays can be a time to take a break from your regular school routine, keeping a similar or more casual routine can help balance relaxation and productivity. Aim for regular wake-up and sleep times, eat a balanced diet and exercise regularly. Don’t be too hard on yourself if things slip every now and then.

Organise yourself for the next term

While it is important to relax during the school holidays, it can also be helpful to get organised for the next term. This can help to feel more relaxed coming back to school, and start the term with a clear mind. This can be done in many ways:

• Complete your holiday homework early in the school holidays 
• Organise your materials needed for your classes
• Organise your study space (e.g. de-clutter your desk and work books)
• Create a study planner or timetable 
• Reflect on your current study routine and make any necessary adjustments

The Inner Collective Dopamine Menu

A dopamine menu is a personalised list of small, achievable activities that gently stimulate your brain’s reward system. Think of it like a “pick-me-up” menu for your nervous system—broken into categories based on energy or effort levels.

Most dopamine menus include three sections:

🥣 Starters – Low-effort activities (e.g. opening a window, brushing your teeth, taking 5 deep breaths)

🍛 Main Courses – Moderate effort (e.g. walking around the block, prepping a simple meal, tidying one area)

🍰 Desserts – Higher impact or joy-sparking (e.g. calling a friend, dancing to your favourite song, painting)

The goal isn’t to “fix” your mood—it’s to spark momentum, even if just a little.

Why Is It So Effective?

When your mood is low, your brain’s motivation centre can feel switched off. A dopamine menu reduces the pressure to think, plan, or make decisions—because it’s already there, ready to go.

How to Create Your Own Dopamine Menu

Creating a dopamine menu is straightforward—and customisable to your mood, lifestyle, and energy.

Step 1: List activities you usually enjoy or that help you feel better

Start by thinking about:

What gives you a small sense of satisfaction?

What feels good after it’s done, even if hard to start?

What helps your body feel grounded or soothed?

Step 2: Sort into energy categories

Starters (low effort):

• Sit by a window
• Stretch your arms
• Sip a warm drink
• Use a comforting scent (e.g. essential oils)

Main Courses (medium effort):

• Water the plants
• Take a short walk
• Watch a comfort show while folding laundry
• Journal for 5 minutes

Desserts (high impact/joy):

• Call a friend or loved one
• Dance in your living room
• Visit your favourite bakery
• Do a creative activity like drawing or music

Step 3: Make it visible

Put your dopamine menu somewhere you’ll see it—on the fridge, bathroom mirror, or saved in your phone. You can even use colour coding or emojis to make it more engaging.

Step 4: Be flexible and kind to yourself

Remember, it’s not a to-do list. It’s a support tool. You don’t have to complete everything—just pick one small thing to start with.

Click here for a template to make your own

Join the wellbeing team in week 1 of term 2 to create your own dopamine menu. Details on compass. 

Connect in the community

There are lots of ways to fill your time over the school holidays!

Check out Wyndham Youth Services for some fun activities or drop in to their drop in sessions for a hang out or some support! https://www.wyndham.vic.gov.au/school-holiday-activities https://www.wyndham.vic.gov.au/venues/youth-services-point-cook

Check out Hobsons Bay Youth Services for some different events and programs during the school holidays, or drop into their centre for a fun hang out space! https://www.hobsonsbay.vic.gov.au/Community/Community-Services/Young-People/Whats-On-for-Young-People-in-Hobsons-Bay

Services and Apps

Whilst it is important to take some time to unplug from screens and give your mind a break from constant information intake, there are also some great online/app based resources that can connect you to support. 

MOST app – digital mental health support for young people aged 15-25. You can access MOST online or via the MOST app. Download it on Google Play and the Apple App Store so you can access MOST on the go

Here are some services that you can reach out to if you need any support over the school holidays. 

Happy Holidays from the Homestead Wellbeing Team! 😊