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Brain Health Bootcamp

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Andrea Gillis

Tier 1
For Schools

Lesson Plan

Brain Health Bootcamp Lesson Plan

Students will learn four key brain health strategies—sleep, nutrition, stress management, and exercise—and develop a personal SMART goal to improve one habit.

Establishing strong brain health routines boosts focus, mood, and learning outcomes. Equipping students with practical strategies fosters lifelong well-being and academic success.

Audience

9th Grade Students

Time

30 minutes

Approach

Interactive discussion, group collaboration, and individual reflection.

Materials

  • Brain Health Bootcamp Student Handout, - Brain Health Reflection Worksheet, - Whiteboard and Markers, and - Sticky Notes

Prep

Review and Prepare Materials

5 minutes

  • Print copies of Brain Health Bootcamp Student Handout and Brain Health Reflection Worksheet
  • Review the four brain health strategies and their benefits
  • Arrange classroom for group work and gallery walk
  • Distribute sticky notes and prepare whiteboard headings

Step 1

Introduction to Brain Health

5 minutes

  • Welcome students and introduce the concept of brain health and its impact on learning
  • Highlight the four key strategies: sleep, nutrition, stress management, exercise
  • Show real-world examples of how habits affect performance
  • Distribute Brain Health Bootcamp Student Handout

Step 2

Group Jigsaw Activity

10 minutes

  • Divide class into four groups, assigning each one strategy
  • Groups read and discuss their handout section
  • Record two benefits and one practical tip on sticky notes
  • Prepare to share findings with the class

Step 3

Gallery Walk Sharing

5 minutes

  • Groups post sticky notes on the whiteboard under their strategy heading
  • Students walk around to read peers’ notes and add questions or comments
  • Facilitate brief discussion on surprising insights

Step 4

Personal Reflection and SMART Goal

8 minutes

  • Distribute Brain Health Reflection Worksheet
  • Students choose one strategy to improve and write a SMART goal for the coming week
  • Encourage specific, measurable, achievable, relevant, and time-bound planning

Step 5

Wrap-Up and Exit Ticket

2 minutes

  • Invite a few students to share their SMART goals aloud
  • Collect reflection worksheets as exit tickets
  • Summarize how consistent brain health habits enhance focus and mood
lenny

Slide Deck

Brain Health Bootcamp

Tier 1 • 9th Grade • 30 minutes

Welcome students and introduce the session. Mention this is a 30-minute deep dive into habits that power your brain. Set a positive tone.

Objectives

  • Understand four key brain health strategies: Sleep, Nutrition, Stress Management, Exercise
  • Explore practical tips for each strategy
  • Develop a personal SMART goal to improve one habit

Read each objective aloud. Emphasize that by the end, students will set a personal goal.

What Is Brain Health?

  • Overall well-being of your brain’s structure and performance
  • Impacts focus, memory, mood, and problem-solving
  • Healthy habits today shape tomorrow’s success

Define brain health in simple terms and explain why it matters for students’ daily focus, mood, and learning.

Strategy: Sleep

  • Benefits: Improves focus, consolidates memories
  • Tip: Aim for 8–10 hours each night; keep a consistent bedtime and wake-up time

Highlight how sleep affects attention and memory. Ask students to share their average sleep hours.

Strategy: Nutrition

  • Benefits: Fuels brain function; stabilizes energy levels
  • Tip: Include fruits, vegetables, and whole grains; drink water throughout the day

Discuss the role of balanced meals and hydration. Invite examples of brain-fueling foods.

Strategy: Stress Management

  • Benefits: Reduces anxiety, enhances resilience
  • Tip: Practice deep breathing breaks or brief mindfulness activities

Explain stress’s impact on brain chemistry. Demonstrate a quick breathing exercise.

Strategy: Exercise

  • Benefits: Boosts blood flow, releases endorphins
  • Tip: Get 30 minutes of movement daily—walk, run, dance, or team sports

Link physical activity to mood and cognition. Ask for favorite exercises.

Group Jigsaw Instructions

  1. Split into four groups; each group focuses on one strategy
  2. Read your section in the Student Handout
  3. Write 2 benefits and 1 practical tip on sticky notes
  4. Prepare to present your notes to the class

Explain the jigsaw method step by step. Assign one strategy per group and distribute handouts.

Gallery Walk

  1. Post your sticky notes under your strategy on the whiteboard
  2. Walk around to read peers’ notes
  3. Add questions or comments to any notes
  4. Discuss surprising insights as a group

Guide students through posting notes and interacting with peers' insights.

Personal SMART Goal & Wrap-Up

  • Use the Reflection Worksheet
  • Choose one strategy and write a SMART goal for this week
  • Share a few goals aloud; submit your worksheet as an exit ticket

Thank you for participating!

Introduce the reflection worksheet and SMART goal framework. Collect worksheets as exit tickets.

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Worksheet

Brain Health Reflection Worksheet

Use this worksheet after reviewing strategies in the Brain Health Bootcamp Student Handout.

Name: _________________________ Date: ________________

1. Reflection on Key Strategies

For each strategy, write one new thing you learned and one practical tip you can apply.

Sleep

  • What I learned:





  • Tip I will apply:





Nutrition

  • What I learned:





  • Tip I will apply:





Stress Management

  • What I learned:





  • Tip I will apply:





Exercise

  • What I learned:





  • Tip I will apply:





2. Choosing Your Focus

Which one strategy will you work on improving this week?
My chosen strategy: _________________________________



3. Writing a SMART Goal

Use the SMART framework to make your goal clear and achievable.

  • Specific: What exactly will you do?



  • Measurable: How will you know you’ve succeeded?



  • Achievable: Is this realistic for you?



  • Relevant: Why is this important to your brain health?



  • Time-Bound: When will you complete or review this goal?



My SMART Goal (combine the elements above):







4. Barrier Planning

Identify one challenge you might face in reaching your goal and describe a solution or strategy to overcome it.

Challenge:




My plan to overcome it:



5. Confidence & Commitment

On a scale of 1 (not confident) to 5 (very confident), circle your confidence level: 1 2 3 4 5

Why I feel this way:





Signature: ________________________________

Thank you for reflecting and committing to stronger brain health habits!

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Worksheet

Brain Health Bootcamp Student Handout

Use this handout during the Group Jigsaw Activity. When your group’s section is assigned, read through it carefully, then be ready to record:

  • Two key benefits of the strategy
  • One practical tip you can apply immediately

Section A: Sleep

Why It Matters:
Good sleep restores your brain’s energy, consolidates memories, and primes you for learning the next day.

Key Benefits:

  • Improves attention, focus, and problem-solving skills
  • Supports emotional regulation and mood stability
  • Strengthens memory retention and recall

Practical Tips:

  • Aim for 8–10 hours of sleep each night by setting a consistent bedtime and wake-up time.
  • Create a wind-down routine: turn off screens 30 minutes before bed and read or listen to calming music.

Section B: Nutrition

Why It Matters:
Your brain uses about 20% of your body’s energy—what you eat fuels how well you think, feel, and concentrate.

Key Benefits:

  • Provides sustained energy, avoiding spikes and crashes
  • Supplies essential nutrients (omega-3s, antioxidants) that support brain cells
  • Promotes healthy blood sugar and hydration for peak performance

Practical Tips:

  • Build balanced meals: include lean proteins, whole grains, fruits, and vegetables.
  • Stay hydrated: carry a water bottle and aim for at least 6–8 cups of water per day.

Section C: Stress Management

Why It Matters:
Chronic stress floods your brain with cortisol, impairing memory, focus, and emotional regulation.

Key Benefits:

  • Lowers anxiety and mental fatigue
  • Enhances resilience and ability to bounce back from challenges
  • Improves clarity of thought and decision-making

Practical Tips:

  • Practice deep breathing: inhale for 4 counts, hold for 4, exhale for 6—repeat 3–5 times.
  • Schedule short mindfulness breaks: take 2–3 minutes between tasks to pause and reset.

Section D: Exercise

Why It Matters:
Physical activity increases blood flow, delivering oxygen and nutrients that power cognitive processes.

Key Benefits:

  • Boosts mood through endorphin release
  • Enhances learning by triggering growth of new brain cells (neurogenesis)
  • Increases alertness and energy levels throughout the day

Practical Tips:

  • Aim for 30 minutes of moderate movement (brisk walk, dance, team sport) most days of the week.
  • Incorporate short activity bursts: do jumping jacks or stretch breaks between study sessions.
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