Energy and Mood Quadrants Check-Out

A large square on the floor is split into four zones by energy (high or low) and how pleasant the feeling is (pleasant or unpleasant). Each student walks to the zone that fits them and uses the calming strategy that goes with that zone.

How to play

1. Before class, use four colors of cones to mark a square about 30 x 30 feet split into four zones: red (high energy, unpleasant), yellow (high, pleasant), blue (low, unpleasant) and green (low, pleasant).
2. Explain the zones with examples: red is nervous or angry, yellow is hyped, blue is tired or down, green is calm (1 min).
3. On your signal, students walk slowly and silently to the zone that best describes how they feel right now, at the end of class (1 min).
4. Each zone does its strategy for 2 minutes: red, breathing with a long exhale; yellow, slow stretches to bring the heart rate down; blue, gently shaking out arms and legs with deep breaths; green, sitting with eyes closed enjoying the calm.
5. New signal: everyone walks to the zone that fits how they feel now; usually green fills up (1 min).
6. 2-minute wrap-up: ask which strategy helped most and remind them they can use it before a test depending on their zone.

Rules

• Everyone picks their zone honestly; there are no good or bad zones.
• No one comments on or asks why a classmate is in a zone.
• Students can switch zones at any time if their state changes.

Variations

Adaptations

• For students with limited mobility, shrink the square to 15 x 15 feet or let them point to the zone or hold up a colored sign.
• For students with autism or who struggle to name feelings, place a card with faces and examples next to each cone.
• For students with visual impairments, a partner walks with them and quietly describes where each zone is.

Learning goals

• Identify their own state by combining energy level and feeling.
• Use a calming strategy that fits each state.
• Check how their state changes after the cool-down.

Equipment for a class of 25

• colored cones: 12

Teacher tip

Set up the square during the main activity. If almost everyone heads to yellow after an intense game, explain that being hyped also needs to settle before heading back to class.

More activities like this

More cool-downs for Middle School