Power-Up Wellness

Laura-Ashley Shury

Tier 1

Lesson Plan

Power-Up Wellness Lesson Plan

In this 10-minute session, adult educators will explore eight quick self-care strategies—hydration, micro-break stretches, quick exercises, mindful breathing, healthy snacks, sleep hygiene, social connection, and workspace refresh—and commit to one personalized action to boost energy and resilience.

Educators face nonstop demands that can deplete focus, stamina, and sleep quality. Expanding to eight strategies offers even more simple, actionable tips to sustain energy and well-being throughout busy days.

Audience

Adult educators, teachers, support staff, paraprofessionals

Time

10 minutes

Approach

Guided slide prompts, reflection, and personal commitment

Materials

Power-Up Wellness Slide Deck

Prep

Review Slide Deck

3 minutes

Open and review the Power-Up Wellness Slide Deck
Note all eight wellness facts and corresponding strategies
Prepare one personal example for each strategy to share

Step 1

Welcome & Purpose

1 minute

Greet participants and share session goal: elevate daily wellness with diverse quick tips
Explain: even 1–2 minutes of self-care can sustain energy and focus
Transition: introduce hydration fact

Step 2

Wellness Fact & Strategy #1

1 minute

Fact: Staying hydrated improves focus by up to 14%
Strategy: Keep a refillable bottle at your desk and set hourly sip reminders
Prompt: visualize where you’ll place your water bottle today

Step 3

Wellness Fact & Strategy #2

1 minute

Fact: 60-second standing stretches restore circulation and reduce fatigue
Strategy: Do a desk stretch every 90 minutes (e.g., shoulder rolls)
Prompt: demo or imagine a favorite quick stretch

Step 4

Wellness Fact & Strategy #3

1 minute

Fact: 2 minutes of movement boosts mood and energy by 20%
Strategy: Incorporate a 2-minute desk exercise (chair squats, desk push-ups) every two hours
Prompt: choose which mini-exercise you’ll try today

Step 5

Wellness Fact & Strategy #4

1 minute

Fact: Mindful breathing for 30 seconds can lower stress hormones by 20%
Strategy: Take a 30-second breathing break (inhale for 4 counts, exhale for 6)
Prompt: close your eyes and imagine your breathing rhythm

Step 6

Wellness Fact & Strategy #5

1 minute

Fact: Healthy snacks stabilize blood sugar and curb mid-afternoon slumps
Strategy: Prep a small portion of nuts or fruit to enjoy between classes
Prompt: think of a go-to healthy snack you can grab today

Step 7

Wellness Fact & Strategy #6

1 minute

Fact: Seven to nine hours of quality sleep enhances memory, mood, and energy
Strategy: Establish a consistent bedtime routine, limit screens 30 minutes before bed, and keep your sleep environment dark, cool, and quiet
Prompt: think of one change you’ll make to your bedtime routine tonight

Step 8

Wellness Fact & Strategy #7

1 minute

Fact: A brief positive social interaction can increase well-being by up to 25%
Strategy: Send a quick thank-you, greeting, or supportive message to a colleague or friend
Prompt: think of someone you’ll reach out to during your day

Step 9

Wellness Fact & Strategy #8

1 minute

Fact: A tidy, organized workspace can boost productivity by about 15%
Strategy: Spend 60 seconds decluttering or rearranging one area of your desk
Prompt: choose one spot you’ll refresh now

Step 10

Reflection & Wrap-Up

1 minute

Ask participants to choose one of the eight strategies (or propose their own)
Prompt: write down when and how they’ll implement it today
Recap key takeaways: hydrate, stretch, move, breathe, snack, sleep, connect, refresh
Close with affirmation: “Prioritized self-care powers us to give our best.”

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Slide Deck

Welcome & Purpose

• Self-care matters—even a minute counts
• Today’s goal: Discover eight quick tips to sustain your energy and resilience

Greet participants and share session goal: prioritize daily wellness with eight quick self-care strategies. Explain that even 1–2 minutes of any of these activities can boost energy and resilience during busy days. Then transition to the hydration fact.

Hydration Boost

• Fact: Staying hydrated improves focus by up to 14%
• Strategy: Keep a refillable bottle at your desk and set hourly sip reminders
• Prompt: Where will your bottle live today?

Share the hydration fact: proper water intake improves focus by up to 14%. Introduce the strategy: keep a refillable bottle on your desk and set hourly sip reminders. Prompt participants to visualize where they’ll place their bottle.

Micro-Break Stretch

• Fact: 60-sec breaks restore circulation and reduce fatigue
• Strategy: Stretch at your desk every 90 minutes
• Prompt: Demo or imagine your favorite stretch

Explain the micro-break fact: 60-second standing stretches restore circulation and reduce fatigue. Introduce the strategy: stretch at your desk every 90 minutes (e.g., shoulder rolls). Invite a volunteer to demo or have everyone imagine the stretch.

Quick Exercise Boost

• Fact: 2 min of movement boosts mood & energy by 20%
• Strategy: Try a 2-min desk exercise every two hours
• Prompt: Which mini-exercise will you try today?

Share the quick exercise fact: just 2 minutes of movement can boost mood and energy by 20%. Introduce the strategy: try a 2-minute desk exercise (e.g., chair squats, desk push-ups) every two hours. Prompt participants to choose which mini-exercise they’ll try today.

Mindful Breathing Break

• Fact: 30-sec mindful breathing lowers stress by 20%
• Strategy: Take a 30-sec breathing break (inhale 4, exhale 6)
• Prompt: Close your eyes and imagine your rhythm

Explain the mindful breathing fact: 30 seconds of focused breathing can lower stress hormones by 20%. Introduce the strategy: pause for a 30-second breathing break (inhale 4 counts, exhale 6). Guide participants through a brief practice or visualization.

Healthy Snack Recharge

• Fact: Healthy snacks stabilize blood sugar & curb slumps
• Strategy: Prep a small portion of nuts, yogurt, or fruit
• Prompt: Think of a go-to snack you can grab today

Share the healthy snack fact: balanced snacks stabilize blood sugar and curb slumps. Introduce the strategy: prep a small portion of nuts, yogurt, or fruit to enjoy between tasks. Ask participants to think of their go-to snack.

Sleep Hygiene Boost

• Fact: 7–9 hours of quality sleep enhances memory, mood, & energy
• Strategy: Set a consistent bedtime, limit screens 30 min before bed, and keep your sleep space dark, cool, & quiet
• Prompt: What’s one change you’ll make to your bedtime tonight?

Share the sleep hygiene fact: quality sleep enhances memory, mood, and energy. Introduce the strategy: establish a consistent bedtime routine, limit screens 30 minutes before bed, and keep your sleep environment dark, cool, and quiet. Prompt participants to think of one change they’ll make tonight.

Social Connection Boost

• Fact: A brief positive social interaction can increase well-being by up to 25%
• Strategy: Send a quick thank-you, greeting, or supportive message to someone
• Prompt: Think of who you’ll reach out to today

Explain the social connection fact: brief positive interactions boost well-being by up to 25%. Introduce the strategy: send a quick thank-you or supportive message to a colleague or friend. Prompt participants to identify someone to reach out to today.

Workspace Refresh

• Fact: A tidy, organized workspace can boost productivity by about 15%
• Strategy: Spend 60 sec decluttering or rearranging part of your desk
• Prompt: Choose one spot you’ll refresh now

Share the workspace refresh fact: a tidy desk can boost productivity by about 15%. Introduce the strategy: spend 60 seconds decluttering or rearranging one area of your workspace. Prompt participants to choose a spot to refresh now.

Reflection & Next Steps

• Choose one strategy (or propose your own)
• Write down when & how you’ll implement it today
• Key takeaways: Hydrate + Stretch + Move + Breathe + Snack + Sleep + Connect + Refresh = sustained energy
• “Prioritized self-care powers us to give our best.”

Guide participants to choose one of the eight strategies (or suggest their own). Ask them to write down when & how they’ll implement it today. Recap key takeaways and close with an affirmation.