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Children's Well-being Zone

The Five Things Your Brain Needs


In school, you'll remember from our Learning Assemblies and in your classrooms, we always talk about the five things your brain needs.  These 5 things are key to your own well-being and to keeping yourself feeling good and staying healthy, physically and mentally. Can you remember what these five things are?  The picture below should help you.

Below, you'll find information about each of these five things and ideas to help you make sure you're feeling at your best.  But don't worry, we don't all feel good, all of the time.  But understanding ways to improve our mood and lift our spirits is really helpful.  If you find that you're not feeling at your best, it's important to always talk to an adult who can help you.

Healthy Food and Drink

Our bodies and our brains need healthy, nutritious food to keep us alive and feeling good.  Below you'll find some ideas and websites you could visit to help you learn more about healthy diets and to give you some fun recipes you could try at home.  Make sure you ask an adult's permission before you do any cooking or food preparation at home.

Exercise and Physical Activity

Mr Rapson often talks to us in assembly about the importance of keeping fit and active and all of the benefits this can have for our body and our brain.  We know that exercise produces endorphins, a brain chemical that helps us to feel good.  Below, you'll find some links to activities and websites you can visit that will get you moving and hopefully, feeling good.


Your brain needs to feel challenged to experience that feeling of success.  When we achieve something we've been working towards we get a really good feeling in our bodies, this is from the brain chemical dopamine.  There are so many things you can do which will give you this dopamine hit but linking it to your learning and your own targets is a great well to stay motivated.  The more you experience success, the more you want it.  Below, are some ideas of challenges you could do which, when you reach you'll goal, will hopefully leave you with that proud feeling of success!


It might seem like something you just have to do, but having a good night's sleep is so important.  Our bodies and our brains need time to rest and refuel, when you sleep your body grows and repairs.  A good night's sleep can leave you feeling rested, alert and ready for the day ahead.  It can be really hard to function properly if you haven't had a good night's sleep and it becomes really difficult to learn when you're tired.  


Here are some tips to help you catch all the ZZZs you need:

  • Try to go to bed at the same time every night; this helps your body get into a routine.
  • Follow a bedtime routine that is calming, such as taking a warm bath or reading.
  • Limit foods and drinks that contain caffeine and sugar before bedtime - these include some fizzy drinks.
  • Don't watch TV or use electronics close to bedtime because these can sometimes make it hard to fall asleep.
  • Exercise during the day — it helps a person sleep better.

To Feel Good

Our brains work best when we are feeling happy in ourselves.  Eating well, feeling successful, physical activity and sleep all help us to feel good about ourselves because they help our body to generate positive brain chemicals which help us to feel good.  Our brains produce two other important chemicals, oxytocin and serotonin, which are both feel good chemicals.  We get oxytocin when we spend time in the company of others, humans and animals, having fun together and serotonin is produced when we spend time outside in the sunshine as well as when we exercise and eat certain foods.