YOUR BRAIN

IN

YOUR HANDS

by

Nicola Morgan

This booklet is part of

BRAIN STICKS

– multimedia teaching materials about the brain

Copyright © Nicola Morgan 2014

Nicola Morgan is the author of

Know Your Brain, Blame My Brain

and

The Teenage Guide to Stress  

ABOUT YOUR BRAIN

Your brain is amazing! You need it for everything you do: from the tiniest movement to the most complicated thought; everything you see, hear, dream, feel or do. You can’t control everything about how your brain works but you can control a lot. And there are things you can do to give it the best chance to work brilliantly for you. Some interesting points:

1. Your brain weighs about 1.4 kilos (same as mine). That’s about the same as 10-12 apples. Heavy!

2. Your brain contains about 100 BILLION brain cells called neurons. That’s also about the same as mine. AND about the same as a newborn baby’s brain!

3. So, why can’t newborn babies do very much? Because most of their neurons aren’t connected. When we want to learn something new or get better at something, we have to grow connections between our neurons.

HOW? Easy! Three ways:

1. Try. Each time we try to do something, we grow and strengthen connections between the right neurons. Even when we fail – because it’s trying that’s important.

2. Copy. When we watch someone do something, our neurons start working. Then, when we do it ourselves, it’s easier because our brain has already tried it.

3. Sleep. Yes, while we sleep, our brains carry on practising what we were trying when we were awake. MAGIC!

There are lots of ideas to make your brain work well on page 2.

Page 1

HOW DID YOU DO?

12-14 Brilliant! You are caring for your brain really well 9-11 Well done – you are helping your brain 6-8 You are doing some good things for your brain

– but you could make it even better. 3-5 Take control! Some quite simple improvements

could make a big difference. 0-2 This is not funny! You only have one brain, and

there’s only one person who can look after it ….

Try to score at least 11 every day. Making your brain FLOURISH is about understanding all the things that help our brains, and trying to do lots of them. Activity: think of three ways you could improve your score.

1.

2.

3.

Looking after your brain gives you more chances of happiness and success. If you help it now, by feeding it well, using all the parts (by doing different activities) and making sure you relax, you will be building a really strong brain. Small changes make big differences. It’s in your hands – and it’s never too late.

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SLEEP WELL

Sleep is essential to learning and health. But when you are worried or excited, it can be hard to sleep. Don’t worry if you can’t sleep occasionally; just try some of these things to get better sleep the next night. For the hour before you plan to go to sleep:

NO YES Coffee, tea, sugar Milk/water + sandwich/fruit Loud, fast music (or TV) (IF hungry) Bright lights Gentle exercise, eg stretches Computer games Feel proud after a day’s work Screen-time/internet Have same routine each night Stress/arguments Make list of tasks for tomorrow Strenuous exercise Curtains shut; bright lights off Excitement (eg scary film) Relaxing music Lavender on pillow, in bath Bath or shower Read in bed before sleep Idea: When trying to sleep, think of a favourite place (real or imaginary). Picture it, adding details in your mind, and imagine yourself there. Focus on that and not on anything worrying. Top tip: switch off phone, computer, TV, laptop, tablet etc an hour before bed. Don’t switch them on again till the morning! Your school has my advice sheet with lots more tips. And see my website, too.

Page 4

FEED YOUR BRAIN

Your brain needs the right fuel to keep it going. It won’t work so well when you are hungry. Here are four important points:

1. Have a proper breakfast. (Eggs? Beans? Yogurt? Milk? Porridge?)

2. Don’t let yourself get too hungry. 3. Make sure you eat enough protein – it will stop you being

hungry for longer. (But not too much meat; balance is best.) 4. Try not to eat things with lots of sugar in – fizzy drinks,

sweets etc. On school days, plan your lunch and snacks to include something from both these columns:

nuts fresh fruit, berries hummus dried fruit cheese wholegrain bread yogurt oatcakes beans or lentils raw carrot/pepper/tomatoes fish or eggs veg soup

AND a drink (NOT fizzy/high-sugar). Water is best. Milk is good, too.

Idea: Could you cook your family meal one evening? Cooking is fun, interesting, and empowering!

Idea: plan a brain-fuelling snack to take to school.

Page 3

8 WAYS TO MAKE YOUR BRAIN

FLOURISH F – Food – the right sorts: enough protein (especially from beans, eggs, fish, nuts) and not too much sugar. L – Liquid – especially water O – Oxygen – we breathe oxygen but if you’ve been sitting for a while, you might need an oxygen boost, so get up and jog for a minute. Or have a quick walk round the block. U – Use – different activities use different brain areas and our brains like that. So, do lots of different things each day – eg sport, reading, music, talking, art. R – Relaxation – we need regular breaks. Make sure you have fun each day and reward effort with something relaxing. I – Interest – brains learn best when they are interested. If you have to do something you find boring, try to make it more interesting. Sing! Decorate your notes. Or mix with fun things. S – Sleep – sleep is important for health, mood, concentration and wellbeing. Don’t lie awake fretting: think happy thoughts. H – Happiness – brains work best when we are happy. Build happy moments into each day. A great tip is to have a laugh –smiling and laughing release positive chemicals in your brain! You won’t get it right every day but the more you do to look after your brain, the bigger benefits you’ll notice.

Page 2

MY FLOURISH TEST

Food Liquid Oxygen Use Relaxation Interest Sleep Happiness Give yourself a point for each of these you did in the last 24 hours (one point even if you did the thing several times):

1. I read for pleasure for at least half an hour …… 2. I kept trying at something I found difficult …… 3. I felt happy about something …… …… 4. I was creative – with words, art , or construction …… 5. I took part in or listened to music …… 6. I exercised so that I was out of breath …… 7. I learnt something new …… 8. I did something especially to help me relax …… 9. I took part in a hobby …… 10. I did something kind for someone else …… 11. I did something I enjoyed so much that I forgot

the time …… 12. I had 8 hours sleep …… 13. I drank ½ litre of water …… 14. I ate lots of the recommended things on page 3 …… YOUR FLOURISH SCORE: ………….. The best way to care for your brain is to learn how it works. Know Your Brain contains quizzes and fascinating information, as well as tips for boosting your brain. Lots of websites have good information, too.

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