Lesson Plan
Brain Health 101
Students will learn basic brain structure, understand how lifestyle choices affect cognitive health, and practice three simple daily habits to boost focus, memory, and wellbeing.
Understanding how sleep, hydration, exercise, and nutrition affect your brain empowers students to make healthy choices, improving academic performance and long-term cognitive health.
Audience
9th Grade Students
Time
30 minutes
Approach
Mini-lecture with guided activities and personal reflection
Materials
- Brain Anatomy Diagram, - Cognitive Habits Handout, - Sleep and Brain Health Video, - Exercise and the Brain Video, - Nutrition and Brain Health Video, - Timer or Stopwatch, and - Reflection Worksheet
Prep
Review and Print Materials
10 minutes
- Review Brain Anatomy Diagram to ensure clarity on key structures
- Familiarize yourself with the three sections of the Cognitive Habits Handout
- Test the Sleep and Brain Health Video, Exercise and the Brain Video, and Nutrition and Brain Health Video links and cue for playback
- Print enough copies of the Reflection Worksheet for individualized feedback
- Set up timer or stopwatch and projector for diagrams
Step 1
Hook & Introduction
5 minutes
- Greet students and outline the session objective
- Display the Brain Anatomy Diagram and briefly explain cerebrum, cerebellum, and brainstem
- Ask: “Which brain part helps you remember what you study?” to connect prior knowledge
Step 2
Explore Healthy Habits
12 minutes
- Distribute the Cognitive Habits Handout
- Play the Sleep and Brain Health Video (1:48) to reinforce Habit #1: Sleep
- Optionally play the Exercise and the Brain Video (4:38) to discuss how physical activity supports brain function
- Optionally play the Nutrition and Brain Health Video (1:46) to highlight the role of diet in cognitive health
- Walk through three habits: adequate sleep, staying hydrated, taking short breaks
- Invite students to choose one habit to implement this week
- Pair up with a partner: share your chosen habit and ask each other clarifying questions to refine your plan
Step 3
Guided Practice
8 minutes
- Have students complete scenario questions on the handout, e.g., planning a sleep schedule
- Lead a 4-minute “brain break” exercise (deep breathing or stretch) using the timer
- Debrief: How did the break affect focus?
Step 4
Reflection & Assessment
5 minutes
- Students fill out the Reflection Worksheet, answering:
- “What new fact about my brain did I learn?”
- “Which habit will I commit to, and how will I track it?”
- Pair up to share responses and give each other feedback on goal specificity and tracking method
- Review their responses and provide targeted feedback on realistic goal setting
Step 5
Wrap-Up
2 minutes
- Summarize the four key brain-boosting habits (sleep, hydration, exercise, nutrition, breaks)
- Encourage students to track their chosen habit daily for one week and note any changes in focus or memory
Slide Deck
Unlock Your Brain’s Superpowers
Today we’ll learn: 1. Key parts of your brain 2. Three healthy habits to boost your focus & memory 3. Practice & reflect on a brain‐boosting plan
Welcome the student and introduce the lesson objective: understanding brain structure and simple habits to boost focus and memory. Point to the diagram displayed and ask the question to activate prior knowledge.
Brain Structure 101
• Cerebrum: thinking, learning, memory
• Cerebellum: balance, movement
• Brainstem: breathing, heart rate, basic life functions
Explain each structure briefly. • Cerebrum controls thinking, planning, and memory. • Cerebellum handles balance and coordination. • Brainstem manages automatic functions like breathing and heartbeat. Ask: “Which part helps you remember what you study?”
Habit #1: Get Enough Sleep
• Teens need 8–10 hours per night
• Sleep helps your brain store new information
• Tip: set a consistent bedtime and wind‐down routine
Discuss why sleep matters. Emphasize 8–10 hours for teens improves focus and memory consolidation. Ask student to share their current sleep habit and one change they could try.
Habit #2: Stay Hydrated
• Your brain is ~75% water
• Dehydration can decrease concentration and energy
• Tip: keep a water bottle handy and sip regularly
Explain how dehydration reduces alertness and slows thinking. Recommend carrying a refillable water bottle and aiming for about 6–8 cups a day.
Habit #3: Take Short Breaks
• Brief breaks recharge your mind
• Examples: deep breathing, quick stretch, walk around
• Try a 4-minute break every 45 minutes of work
Introduce short “brain breaks” to reset focus. Describe a simple stretch or breathing exercise. Let student know you’ll lead a 4-minute break using a timer.
Guided Practice
- Plan a sleep schedule: What time will you go to bed and wake up?
- Hydration plan: When will you refill or sip water today?
- Break plan: Where and how will you take your next break?
Guide the student through scenario questions: planning their sleep schedule, choosing hydration reminders, and scheduling breaks. Encourage them to write down realistic plans on their handout.
Reflection & Assessment
Answer on your worksheet:
• What new fact about my brain did I learn?
• Which habit will I commit to, and how will I track it?
Have the student complete the reflection worksheet: what they learned and which habit they’ll commit to. Provide targeted feedback on their commitment and tracking method.
Wrap-Up
• Key habits: Sleep, Hydration, Breaks
• Track your chosen habit for 1 week
• Notice changes in focus & memory
Summarize the three key habits and remind the student to track their chosen habit daily for one week. Encourage them to note any improvements in focus or memory.
Worksheet
Reflection Worksheet
Use this worksheet to reflect on what you’ve learned and plan your brain-boosting habit for the week.
1. What new fact about your brain did you learn today?
2. Which healthy habit will you commit to this week?
Describe your specific goal and how you will track your progress (e.g., journal, app, checklist).
3. How did the 4-minute brain break affect your focus and energy?
Share any observations or changes you noticed.
4. Habit Planning
Choose one habit below, then write your concrete plan and schedule:
- Sleep (hours, bedtime/wake-up):
- Hydration (water goal & reminders):
- Breaks (type & timing):
5. Bonus (Optional):
Draw and label the three main brain parts (cerebrum, cerebellum, brainstem) below:
Reading
Cognitive Habits Handout
In this handout, you’ll learn three simple habits that help your brain work at its best. Read each section, then use the space provided to jot down your personal notes and plan how you’ll apply the habit this week.
Habit #1: Get Enough Sleep
Why it matters:
• Teens need 8–10 hours of sleep nightly for better focus and memory consolidation.
• During sleep, your brain processes information and solidifies what you learned.
• Lack of sleep can lead to trouble concentrating, mood swings, and slower thinking.
Tips for success:
- Set a consistent bedtime and wake-up time, even on weekends.
- Create a wind-down routine: read, stretch, or limit screens 30 minutes before bed.
- Keep your bedroom cool, dark, and quiet.
Your notes and plan:
What time will you go to bed and wake up?
Habit #2: Stay Hydrated
Why it matters:
• Your brain is about 75% water—dehydration can reduce alertness and slow reaction time.
• Drinking water supports healthy blood flow and helps deliver nutrients to brain cells.
Tips for success:
- Carry a refillable water bottle and sip frequently.
- Aim for 6–8 cups (48–64 ounces) of water daily.
- Flavor water with a slice of lemon or cucumber if you prefer some taste.
Your notes and plan:
How many cups will you aim for today? How will you remind yourself to drink?
Habit #3: Take Short Breaks
Why it matters:
• Brief breaks help your brain reset, improving concentration and preventing burnout.
• Moving or stretching boosts blood flow and gives your mind a fresh start.
Tips for success:
- After about 45 minutes of work, take a 4-minute “brain break.”
- Try deep breathing, quick stretches, or a short walk.
- Use a timer or app to remind you when it’s break time.
Your notes and plan:
What type of break will you take, and when will you schedule it?
Commit to One Habit
Choose the habit you feel ready to focus on this week. Write down your goal and how you’ll track it (journal, app, checklist, etc.).
Habit: ________________________________
My specific goal and tracking method:
After completing this handout, use the Reflection Worksheet to reflect on what you learned and record how your brain feels after practicing your chosen habit for one week.
Reading
Brain Anatomy Diagram
Below is a simple, labeled overview of the three main parts of the brain:
_______________________
/ \
/ (1) Cerebrum \
/ thinking & memory center \
\ /
\___________________________/
| |
| |
(3) Brainstem (2) Cerebellum
breathing & balance &
heartbeat coordination
| |
V V
Key:
- Cerebrum: controls thinking, learning, and memory.
- Cerebellum: regulates balance and coordination.
- Brainstem: manages involuntary functions like breathing and heartbeat.
Use this diagram to identify where each function takes place. You can project or print this page for student reference during the lesson.
Reading
Sleep and Brain Health Video
Duration: 1:48
This short video explains why sleep is crucial for learning, memory consolidation, and overall brain function. It also highlights the impacts of sleep deprivation on concentration, mood, and academic performance.
▶️ Watch here: Sleep and Brain Health Video
Reading
Exercise and the Brain Video
Duration: 4:38
This video explains how physical activity boosts brain function by increasing blood flow, enhancing focus, and supporting memory. It highlights the release of mood-boosting neurotransmitters during exercise and offers a simple routine to try. Pay attention to how your energy and concentration change after the workout.
▶️ Watch here: Exercise and the Brain Video
Reading
Nutrition and Brain Health Video
Duration: 1:46
This short video explains the connection between nutrition and brain health, emphasizing how certain