Student Wellbeing

The Healthy Mind Platter: Study Skills Handbook

Build daily habits that support emotional balance, focus and wellbeing.

Your brain needs different types of “mental nutrients” each day to stay healthy, focused, and emotionally balanced. The Healthy Mind Platter, developed by Dr Daniel Siegel and Dr David Rock, outlines seven essential types of activities that support overall wellbeing. When even a few of these appear in our day, we think more clearly, manage stress better, and feel more in control. Understanding these elements can help build a more balanced school routine without feeling overwhelmed.

1. Focus time: Do tasks that require concentration

This is the time when your brain is working hard and deeply engaged.

• Homework, revision, problem-solving, or creative projects.
• Try working in short, focused bursts rather than long, draining sessions.
• Remove distractions so your brain can fully engage.

Focus time strengthens your ability to learn and think clearly.

Tip: Use a timer to create a 20–25 minute focus block, then take a short break.

2. Play time: Be spontaneous and creative

Play boosts creativity, reduces stress, and helps you reset emotionally.

• Draw, play a game, dance, make music, explore, or laugh with friends.
• Aim for activities with no pressure or goal attached.
• Let your brain explore and experiment freely.

Play is not wasted time — it’s fuel for your imagination and mental health.

Tip: Add a five-minute “fun break” to your afternoon routine to keep your mood balanced.

3. Connecting time: Build strong relationships

Positive social interactions support happiness and emotional regulation.

• Talk with family, friends, teachers, or teammates.
• Share how your day is going — both the highs and lows.

• Listen actively and connect with others in meaningful ways.

   

Strong relationships protect your wellbeing.

Tip: Try a “check-in question” at dinner like: “What made you smile today?”

4. Physical time: Move your body

Movement helps your brain stay alert, improves mood, and reduces stress.

• Walk, stretch, play sport, or do a short exercise routine.
• Even a minute of movement improves blood flow and resets your brain.
• Avoid sitting for long periods without breaks.

A healthy body supports a healthy mind.

Tip: Use movement as a transition between homework tasks to recharge your focus.

5. Time in: Reflect and tune into your inner world

This is when you pause to notice your thoughts, feelings, and sensations.

• Try mindful breathing, journalling, or silent reflection.
• Pay attention without judging yourself.
• Use it as a space to clear your mind or work through emotions.

Time in helps you stay grounded and emotionally aware.

Tip: Just one minute of slow breathing can reset your mood quickly.

6. Down time: Let your mind wander

Your brain also needs moments with no pressure or structure.

• Stare out a window, relax, or simply rest.
• Avoid screens during down time — social media stimulates the brain rather than resting it.
• Let your thoughts drift naturally.

This mental rest improves creativity and problem-solving.

Tip: Schedule a short “nothing time” each afternoon — it’s good for your brain.

7. Sleep time: Recharge your mind and body

Sleep is essential for memory, mood, learning, and overall health.

• Aim for consistent sleep and wake times.
• Avoid screens before bed to help your brain wind down.

• Create a calming bedtime routine.

   

Good sleep supports every part of your wellbeing.

Tip: Think of sleep as part of your study routine — not separate from it.

A balanced mind, a better day

You don’t have to fit all seven elements into every day, but including even a few helps you feel more balanced, focused, and capable. As school gets busy, the Healthy Mind Platter can guide you to make small choices that protect your wellbeing and support your learning.

You can learn more at www.studyskillshandbook.com.au

The BlackDog Institute | Social media age restrictions: What families need to know

As of 10 December 2025, Australia’s new social media age‑restriction laws are in effect, meaning platforms like TikTok, Instagram, Snapchat and others must take reasonable steps to prevent anyone under 16 from creating or keeping an account

The goal of the law is to reduce online harms for young people, including exposure to addictive algorithm-driven content, harmful material, and features that encourage endless scrolling. The delay in access is designed to give children more time to build real‑world connections, digital literacy and resilience before joining major platforms.

Parents can help by keeping communication open, listening to how their children feel about the changes, validating their feelings and helping them stay in touch with friends through safe, alternative channels like messaging apps or in‑person catch‑ups.

Research shows active social media use with friends is generally positive, while late-night scrolling can harm sleep and mood.