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Energy Boosters: Fueling Your Well-being

Lesson Plan

Energy Boosters: Fueling Your Well-being

Students will recognize how daily choices in sleep, nutrition, movement, and mindful breaks impact their mood, focus, and resilience, and will identify actionable strategies to sustain their energy throughout the school year.

Understanding personal energy management is crucial for academic success and overall well-being, helping students feel better, focus more, and navigate challenges.

Audience

7th Grade Students

Time

50 minutes

Approach

Through direct instruction, group discussion, and personal planning.

Materials

Smartboard or projector, Energy Boosters Slide Deck, Energy Plan Worksheet, My Personal Energy Plan Activity, and Pens/Pencils

Prep

Review Materials

15 minutes

Step 1

Warm-Up: What Fuels You?

5 minutes

  • Begin by asking students to briefly share what helps them feel energized or focused. (e.g., "What's one thing that makes you feel ready to tackle the day?")
    - Introduce the lesson by explaining that today they will explore how to be their own energy boosters.

Step 2

Introduction to Energy Boosters

10 minutes

  • Use the Energy Boosters Slide Deck to introduce the four key energy boosters: sleep, nutrition, movement, and mindful breaks.
    - Briefly explain each concept and its importance using slides 1-5.
    - Encourage quick student input or questions after each concept.

Step 3

Deep Dive & Discussion

15 minutes

  • Divide students into four small groups, assigning each group one of the energy boosters (sleep, nutrition, movement, or mindful breaks).
    - Provide each group with a section of the Energy Plan Worksheet related to their assigned booster.
    - Instruct groups to discuss:
    - Why is this booster important?
    - What are some common challenges to implementing this booster?
    - What are 2-3 simple, actionable tips for their booster?
    - After 10 minutes, bring the class back together for each group to share their key takeaways (2 minutes per group).

Step 4

My Personal Energy Plan Activity

15 minutes

  • Introduce the My Personal Energy Plan Activity.
    - Explain that students will now create a personal plan to boost their energy, choosing one small, actionable goal for each of the four categories.
    - Guide students through filling out their Energy Plan Worksheet.
    - Circulate to offer support and answer questions.
    - Encourage students to think realistically about changes they can implement.

Step 5

Wrap-Up & Reflection

5 minutes

  • Have a few students voluntarily share one goal from their My Personal Energy Plan Activity.
    - Emphasize that even small changes can make a big difference.
    - Encourage students to keep their energy plans and try to implement their chosen actions. Reiterate that this is a continuous journey.
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Slide Deck

Energy Boosters: Fueling Your Well-being

How can we keep our physical and mental tanks full?

Welcome students and introduce the topic of energy and well-being. Ask them to think about what energizes them.

What is Your Energy Story?

Is it about feeling:

  • Ready to learn?
  • Happy and positive?
  • Able to handle stress?
  • Strong and active?

Ask students to consider what 'energy' means to them, beyond just feeling awake. Connect it to focus, mood, and ability to handle challenges.

Booster 1: Sleep - Recharge Your Batteries!

Why it matters:

  • Helps your brain focus
  • Repairs your body
  • Boosts your mood

Simple Sleep Tips:

  • Consistent bedtime & wake-up time
  • Dark, quiet room
  • Put screens away before bed

Explain why sleep is crucial for both physical and mental recovery. Discuss the recommended hours for their age and simple tips to improve sleep.

Booster 2: Nutrition - Food for Thought (and Body!)

Why it matters:

  • Powers your brain
  • Keeps your body strong
  • Gives you steady energy

Fueling Up Tips:

  • Eat a balanced breakfast
  • Choose fruits & veggies
  • Drink plenty of water

Discuss how food provides fuel. Emphasize balanced meals and snacks over sugary drinks and processed foods for sustained energy. No need to go into complex nutrition, just the basics.

Booster 3: Movement - Get Your Wiggles Out!

Why it matters:

  • Increases blood flow to the brain
  • Reduces stress
  • Boosts natural energy

Move More Tips:

  • Take short stretch breaks
  • Walk during lunch
  • Find activities you enjoy

Explain that movement isn't just about intense exercise, but also about breaking up sedentary time. Discuss how even short bursts of activity can improve focus and mood.

Booster 4: Mindful Breaks - Press the Reset Button

Why it matters:

  • Gives your brain a rest
  • Helps you calm down
  • Improves focus when you return

Quick Break Ideas:

  • Deep breaths
  • Short walk outside
  • Listen to a favorite song
  • Doodle for a minute

Introduce the concept of 'mindful breaks' as intentionally stepping away to refresh. Give examples like deep breathing, short walks, or listening to music, emphasizing that these are not distractions but purposeful resets.

Your Turn: Deep Dive!

In your groups, discuss your assigned 'Energy Booster':

  • Why is it important?
  • What are some challenges?
  • Share 2-3 simple tips!

Prepare students for the group activity where they will discuss one of the boosters in more detail and then share actionable tips with the class.

My Personal Energy Plan

Let's create YOUR plan!

  • Choose ONE small, actionable goal for each of the four boosters.
  • Think realistically: What can you actually start doing?

Transition to the personal energy plan activity. Explain that they will choose one small, realistic action for each category to incorporate into their lives.

Small Changes, Big Energy!

Remember, being an energy booster is a journey.
Even tiny steps can lead to a healthier, happier, more energized YOU!

Conclude by reiterating the power of small changes and encouraging students to commit to their plans. End on an empowering note.

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Worksheet

Energy Plan Worksheet

Part 1: Group Discussion - Our Assigned Energy Booster

Your Group's Assigned Booster: ______________________________

  1. Why is this energy booster important for your overall well-being and focus?











  2. What are some common challenges students face when trying to implement this booster?











  3. Brainstorm 2-3 simple, actionable tips or strategies that someone could try to improve in this area.
    • Tip 1:


    • Tip 2:


    • Tip 3:


Part 2: My Personal Energy Plan

Now, let's create your personal plan! For each energy booster, choose ONE small, realistic action you can take this week to boost your energy. It doesn't have to be a huge change – even tiny steps make a difference!

1. Sleep: Recharge Your Batteries!

My Goal: I will try to ____________________________________________________________________

How will I do this?


2. Nutrition: Fuel Your Body!

My Goal: I will try to ____________________________________________________________________

How will I do this?


3. Movement: Get Your Wiggles Out!

My Goal: I will try to ____________________________________________________________________

How will I do this?


4. Mindful Breaks: Press the Reset Button!

My Goal: I will try to ____________________________________________________________________

How will I do this?



 
 
Reflection: Which one of your goals do you think will make the biggest difference for you? Why?







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Activity

My Personal Energy Plan Activity

This activity guides you through creating your own personal plan to boost your energy and well-being!

Instructions:

  1. Review the Four Energy Boosters: Think back to our discussion about Sleep, Nutrition, Movement, and Mindful Breaks. Remember why each one is important for your physical and mental energy.

  2. Focus on Small, Actionable Goals: For each of the four categories below, choose ONE goal that is:

    • Specific: What exactly will you do?
    • Measurable: How will you know if you did it?
    • Achievable: Is it something you can realistically do this week?
    • Relevant: Does it genuinely help your energy?
    • Time-bound: When will you do it?

    *Example: Instead of

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Quiz

Energy Boosters Quiz

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Energy Boosters: Fueling Your Well-being • Lenny Learning