Lesson Plan
Teacher Guide Performance Basics
Students will choose one habit (sleep, nutrition, or movement) and write a habit-stacking plan to practice for three days.
This lesson helps students understand how basic habits impact their performance and provides a practical tool to build healthier routines for better overall well-being and academic success.
Audience
9th Grade
Time
30 minutes
Approach
Direct instruction, guided reading, and hands-on planning.
Materials
Slides Sleep Fuel Move, Do Now Energy Check, Basics One-Pagers, Habit Stack Planner, 3-Day Commitment Note, and Exit Ticket My Cue
Prep
Review Materials
10 minutes
• Review the Slides Sleep Fuel Move to familiarize yourself with the content.
• Print or prepare digital access for Do Now Energy Check, Basics One-Pagers, Habit Stack Planner, 3-Day Commitment Note, and Exit Ticket My Cue.
• Ensure you have pens/pencils and any necessary writing supplies for students.
Step 1
Do Now: Energy Check
5 minutes
• Distribute or display the Do Now Energy Check.
• Instruct students to rate their current energy level and briefly explain why.
• Facilitate a brief class share-out, inviting a few students to share their ratings and reasons.
Step 2
Teach: Sleep, Fuel, Move Basics
10 minutes
• Use the Slides Sleep Fuel Move to guide a quick overview of the key concepts: sleep hygiene, nutrition basics, and exercise.
• Emphasize the importance of these three pillars for overall performance and well-being.
• Introduce the concept of 'habit stacking' as a strategy to build new habits effectively.
Step 3
Read & Highlight: Basics One-Pagers
5 minutes
• Distribute the Basics One-Pagers to students.
• Instruct students to read the one-pagers and highlight one key tip from either sleep, fuel, or move that they are interested in trying.
Step 4
Plan: Build a Habit Stack
5 minutes
• Distribute the Habit Stack Planner.
• Guide students to choose one highlighted tip and plan a 3-day habit stack using the planner.
• Encourage them to identify an existing cue and a realistic new habit, along with a small reward.
Step 5
Commit: 3-Day Plan
3 minutes
• Distribute the 3-Day Commitment Note.
• Have students transfer their chosen habit stack to the commitment note and sign it, solidifying their intention.
Step 6
Exit Ticket: Name Your Cue
2 minutes
• Distribute the Exit Ticket My Cue.
• Instruct students to write down the specific 'cue' they will use for their new habit stack.
• Collect exit tickets as students leave to gauge understanding and commitment.
Slide Deck
Sleep, Fuel, Move: Your Blueprint!
How optimizing these basics unlocks your best self and helps you level up your day!
Welcome students to the lesson. Briefly introduce the topic of how small habits can make a big difference in their daily performance.
Do Now: Energy Check
On a scale of 1-5, rate your current energy level.
1 = totally drained, 5 = ready to conquer the world!
Briefly share WHY you chose that number.
Explain the activity: Students will rate their energy on a scale of 1-5 and briefly explain why. Give them 1-2 minutes to write, then ask a few students to share their responses with the class. Refer to the Do Now Energy Check material.
The Power of Sleep
Key Concept: Sleep Hygiene
• Aim for 8-10 hours of sleep per night.
• Go to bed and wake up at consistent times, even on weekends.
• Create a cool, dark, quiet sleep environment.
• Avoid screens before bed.
Discuss the importance of sleep hygiene. Emphasize the key tips: aiming for 8-10 hours, maintaining a consistent sleep schedule, and creating a conducive sleep environment (cool, dark, quiet). Ask students if they have any personal sleep hacks.
Fuel Your Body, Fuel Your Mind
Key Concept: Nutrition Basics
• Eat balanced meals with fruits, vegetables, protein, and whole grains.
• Choose whole, unprocessed foods most often.
• Stay hydrated by drinking plenty of water throughout the day.
• Limit sugary drinks and processed snacks.
Talk about the basics of nutrition. Focus on balanced meals, incorporating whole foods, and staying hydrated. Connect good nutrition to energy levels and brain function. Ask students for examples of healthy snacks.
Move Your Way to More
Key Concept: Exercise
• Aim for at least 60 minutes of physical activity daily.
• Mix cardio (running, dancing) with strength training (push-ups, bodyweight exercises).
• Find activities you enjoy to make it sustainable!
• Even short bursts of movement help.
Discuss the benefits of movement and exercise. Highlight the recommendation of 60 minutes of daily activity and encouraging students to find activities they genuinely enjoy. Emphasize that movement doesn't have to be structured exercise.
Habit Stacking: Your Superpower
Key Concept: Habit Stacking
Attach a new, desired habit to an existing habit you already do.
Example: "After I brush my teeth (current cue), I will drink a glass of water (new habit)."
It makes building new habits easier!
Introduce the concept of habit stacking. Explain it as attaching a new desired habit to an existing, established habit. Provide a simple example and explain why it makes habit formation easier. "After I [CURRENT HABIT], I will [NEW HABIT]."
Reading: Basics One-Pagers
Now, you'll get some "One-Pagers" with more details on Sleep, Fuel, and Move.
Read through them and highlight one key tip you want to try from any of the three categories!
Transition to the reading activity. Explain that students will get one-pagers with more details on sleep, fuel, and move. Instruct them to read and highlight one tip they want to try. Refer to the Basics One-Pagers material.
Plan Your Stack!
Using your Habit Stack Planner, choose the one key tip you highlighted.
• Identify an existing habit (your cue).
• Plan your new habit.
• Think of a small reward for consistency!
Explain how to use the Habit Stack Planner. Guide students to choose one highlighted tip and brainstorm an existing habit they can use as a cue. Encourage them to think about a small, achievable reward.
Commit to Growth
Now, use your 3-Day Commitment Note to write down your chosen habit and cue.
Sign it as a commitment to yourself to practice this new habit for the next three days!
Instruct students to fill out the 3-Day Commitment Note with their chosen habit and cue. Emphasize that a 3-day commitment is a great starting point for building momentum.
Exit Ticket: Name Your Cue
On your Exit Ticket My Cue, simply write down:
What is the specific cue you will use for your new habit-stacking plan?
For the cool-down, explain the exit ticket. Students will write only the 'cue' for their new habit stack. Collect these as students leave. Refer to the Exit Ticket My Cue material.
Warm Up
Do Now: Energy Check
Welcome to class! Let's check in with our energy levels today.
On a scale of 1-5, with 1 being 'totally drained' and 5 being 'ready to conquer the world,' how would you rate your energy level right now?
### My Energy Level: ____
Briefly explain why you chose that number. What factors might be contributing to your energy level today?
Reading
Performance Basics: One-Pagers
1. The Power of Sleep: Your Brain's Recharge Station
Key Concept: Sleep Hygiene - The habits and practices necessary to get good quality sleep on a regular basis.
Good sleep is not a luxury; it's a necessity for your physical and mental performance. When you sleep, your brain recharges, processes information, and clears out waste products. Lack of sleep can affect your mood, concentration, immune system, and even your ability to learn new things.
Key Tips for Better Sleep:
- Aim for 8-10 hours: Most teenagers need this amount of sleep each night to function their best.
- Consistent Schedule: Go to bed and wake up around the same time every day, even on weekends. This helps regulate your body's natural sleep-wake cycle (circadian rhythm).
- Create a Sleep Sanctuary: Make your bedroom dark, quiet, and cool. Consider blackout curtains, earplugs, or a fan for white noise.
- Wind-Down Routine: Establish a relaxing routine before bed, like reading a book, taking a warm bath, or listening to calm music. Avoid exciting activities or stressful tasks.
- Limit Screens: The blue light from phones, tablets, and computers can disrupt melatonin production, a hormone that helps you sleep. Try to put screens away at least an hour before bed.
- Watch What You Consume: Avoid caffeine and heavy meals close to bedtime.
2. Fuel Your Body, Fuel Your Mind: Eating for Energy
Key Concept: Nutrition Basics - Understanding how different foods provide the energy and nutrients your body needs to thrive.
What you eat directly impacts your energy levels, focus, and overall health. Think of your body as a high-performance machine; it needs the right kind of fuel to run efficiently. Eating well isn't about dieting; it's about nourishing your body.
Key Tips for Smart Fueling:
- Balanced Meals: Include a variety of fruits, vegetables, lean proteins (like chicken, beans, nuts), and whole grains (like brown rice, whole wheat bread) in your meals.
- Choose Whole Foods: Opt for foods that are as close to their natural state as possible. For example, choose an apple over apple juice.
- Stay Hydrated: Drink plenty of water throughout the day. Dehydration can lead to fatigue, headaches, and difficulty concentrating.
- Mindful Snacking: If you need snacks, choose healthy options like fruit, nuts, yogurt, or vegetable sticks instead of sugary or highly processed foods.
- Don't Skip Meals: Especially breakfast! Eating regularly helps maintain steady energy levels and metabolism.
- Listen to Your Body: Eat when you're hungry, and stop when you're full. Pay attention to how different foods make you feel.
3. Move Your Way to More: The Benefits of Activity
Key Concept: Exercise - Any bodily activity that enhances or maintains physical fitness and overall health and wellness.
Moving your body regularly is crucial for both physical and mental well-being. It strengthens your muscles and bones, boosts your mood, improves your focus, and helps manage stress. You don't need to be a professional athlete; simply finding ways to be active throughout your day makes a huge difference.
Key Tips for Active Living:
- Aim for 60 Minutes Daily: Teenagers should get at least 60 minutes of moderate-to-vigorous physical activity most days of the week.
- Mix It Up: Incorporate a variety of activities. This could include cardio (running, swimming, dancing), strength training (push-ups, sit-ups, lifting weights), and flexibility (stretching, yoga).
- Find What You Enjoy: You're more likely to stick with activities you genuinely like. Play sports, dance, ride your bike, walk your dog, or explore new hobbies.
- Break It Down: You don't have to do all 60 minutes at once. Short bursts of activity throughout the day (e.g., a 10-minute walk, a quick dance break) add up.
- Limit Sedentary Time: Reduce time spent sitting. Take breaks to stand up and stretch if you're studying or on the computer for long periods.
- Make it Social: Exercise with friends or family to make it more fun and help with accountability.
Worksheet
My Habit Stack Planner
Goal: To make building a new healthy habit easier by attaching it to something you already do every day.
Step 1: Choose ONE habit from the "Basics One-Pagers" that you want to start practicing.
- (Think about the tip you highlighted!)
- My Chosen New Habit Idea:
Step 2: Identify an existing habit you already do every single day, without fail. This will be your CUE.
- (Examples: after I brush my teeth, after I eat breakfast, after I walk in the door from school, after I turn off my alarm)
- My Existing Habit (CUE):
Step 3: Combine them! Write out your Habit Stack sentence.
- After I [Existing Habit/CUE], I will [New Habit Idea].
- My Habit Stack:
Step 4: Think of a small, immediate reward you can give yourself after completing your new habit.
- (This helps train your brain! Examples: listen to one song, watch one short video, say "Good job!" to myself, have a sip of my favorite drink)
- My Reward:
My Complete Habit Stack Plan:
After I
I will
And then I will reward myself by
Journal
My 3-Day Performance Basics Commitment
I, ____________________________ (Student Name), am committed to improving my performance and well-being by focusing on one key habit.
My chosen Habit Stack is:
After I
I will
And my reward will be
My 3-Day Practice Period:
I will practice this habit for 3 consecutive days starting on:
Start Date: ____ / ____ / ________
End Date: ____ / ____ / ________
### Reflection (Optional):
What makes this new habit important to me, and how do I think it will benefit my energy, focus, or overall well-being?
____________________________
(Student Signature & Date)
Cool Down
Exit Ticket: My Cue
Before you leave today, let's solidify the first step of your new habit!
What is the specific CUE (the existing habit) you will use for your new habit-stacking plan?
My Cue: ________________________________________________
How confident are you that you can remember this cue and start your new habit tomorrow? (Circle one)
1 (Not Confident) - 2 - 3 (Somewhat Confident) - 4 - 5 (Very Confident)