Performance Basics Teacher Guide Peak Performance
Teacher Facilitation Guide
Duration: 30 Minutes
Grade: 9th Grade
Learning Objective
Students will select one high-performance habit (sleep, nutrition, or movement) and design a 3-day habit-stacking plan using a specific cue and reward.
Key Concepts
Sleep Hygiene
Nutrition Basics
Functional Movement
Habit Stacking
Instructional Timeline
Time Phase Teacher Action & Talking Points 5 min Do Now Energy Check: Students rate their current energy levels (1-10) on the worksheet.
"Look at your battery level. Why is it there? Did you sleep? Did you eat breakfast? Your habits are your battery's charger."
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| 10 min | Direct Teach |
The Big Three: Use slides to highlight Sleep (8-10hrs), Fuel (whole foods), and Move (30 mins daily).
Habit Stacking: Introduce the formula: "After [Current Habit], I will [New Habit]."
"Motivation is a myth; systems are everything. We don't need more willpower, we need better architecture."
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| 5 min | Deep Dive |
One-Pager Review: Students read the "Basics One-Pager" and highlight ONE tip they can actually do.
"Don't try to fix everything at once. Pick the one lowest-hanging fruit."
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| 7 min | Planner |
Commitment: Students fill out the Habit Stack Planner and sign the 3-Day Commitment Card.
"A plan isn't real until it has a specific time and place. What is the exact 'trigger' for your new habit?"
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| 3 min | Exit |
The Cue: Students identify their specific cue on the exit ticket.
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Materials Needed
Energy Check Do Now
Performance Basics One-Pager
Habit Stack Planner
3-Day Commitment Cards (cut)
Slides: Sleep Fuel Move
Pro Tips
Keep the tone energetic—like a coach's pep talk.
If students struggle with cues, suggest "brushing teeth" or "putting on shoes."
Focus on "Performance" rather than just "Health" to engage 9th graders.
Sleep Fuel Move Slides Peak
Performance
Sleep • Fuel • Move
Energy Check
On your worksheet, rate your energy from 1 to 10.
Why is it there?
What was your last meal?
How many hours of sleep did you get?
The Restoration
8-10
Hours of Sleep Needed
Sleep is when your brain "washes" itself of toxins and consolidates memory. No sleep = No focus.
The Power Source
Eat for Energy, Not Just Fullness
Whole Foods: If it came from a plant, eat it. If it was made in a plant, limit it.Hydration: 2-3 Liters a day.
The Engine
Motion creates Emotion.
Exercise isn't just for muscles—it's for your mood. Just 20 minutes of movement increases brain-derived neurotrophic factor (BDNF). It's "Miracle-Gro" for your brain.
Habit Stacking
You don't need more willpower. You need a better system.
Step 1
Identify a Cue
Step 2
Stack the Habit
The Secret Formula
!
After [Current Habit],
Example: "After I brush my teeth , I will do 10 pushups ."
Example: "After I sit in bed , I will turn off my phone ."
The 3-Day Challenge
Success isn't owned, it's leased. And rent is due every day.
Pick ONE Pillar (Sleep, Fuel, or Move)
Write Your Stack
Sign the Commitment
Energy Check Do Now Energy Check
Daily Performance Scan
Name: __________________________
Date: ___________________________
Current Charge
Rate your current energy level by shading in the battery meter below (1 = Completely Drained, 10 = Fully Charged).
1 2 3 4 5 6 7 8 9 10
1. Diagnostic: Why is your energy at this level?
Consider: Did you sleep? Did you eat? Have you moved today? Stress levels?
2. Prediction: How will this impact your performance today?
Consider: Focus in class, mood, athletic practice, etc.
"You don't 'have' energy. You 'generate' energy through your habits."
Performance Basics One Pager The Performance Pillars
High-Impact Habits for Peak Result
The Restoration (Sleep)
PILLAR 01
Why it matters
Sleep is the ultimate performance enhancer. It’s when your body repairs muscle, your brain flushes out toxins, and your memory consolidates what you learned today.
High-Impact Tips
Target 8-10 Hours: Essential for growth and mood.Digital Sunset: Phone off 60 mins before bed.The Cool Down: Keep your room 65-68°F.
The Power Source (Fuel)
PILLAR 02
Why it matters
Your body is a high-performance vehicle. You can't run a Ferrari on low-grade fuel. Nutrition dictates your energy stability and mental clarity.
High-Impact Tips
Whole Food Focus: If it grew in the dirt, it's gold.Hydration: Drink 16oz of water as soon as you wake.Protein Timing: Aim for protein in every meal.
The Engine (Move)
PILLAR 03
Why it matters
Movement isn't just for sports; it's for your brain. It increases focus, reduces stress, and boosts confidence by releasing "feel good" chemicals.
High-Impact Tips
Daily 30: Get your heart rate up for 30 mins.Strength Basics: Bodyweight moves (pushups/squats).Active Breaks: Stand and stretch every 60 mins.
The goal isn't perfection. The goal is 1% better every day.
Habit Stack Planner Worksheet Habit Stack Planner
Building a Bulletproof System
Name: __________________________
"Systems > Willpower"
1
Select Your Pillar
Check the box of the ONE pillar you want to focus on for the next 3 days.
Sleep
Fuel
Move
2
Design the Stack
The Cue (After I...)
Think of something you ALREADY do every day (e.g., brush teeth, sit at desk, walk through front door).
The New Habit (I will...)
Make it so small you can't fail. Pick ONE tip from your one-pager.
3
The Reward
How will you celebrate immediately after doing the habit? (e.g., a mental "Yes!", checking a box, 1 minute of music).
Visualization Check
"Close your eyes. See yourself finishing your cue. Feel yourself doing the new habit. Hear yourself saying 'done'. If it feels hard to imagine, make the habit smaller."
Three Day Commitment Card Contract
3-Day Sprint
The Commitment
After ,
I will .
D1
D2
D3
Signature: __________________________
Contract
3-Day Sprint
The Commitment
After ,
I will .
D1
D2
D3
Signature: __________________________
Contract
3-Day Sprint
The Commitment
After ,
I will .
D1
D2
D3
Signature: __________________________
Contract
3-Day Sprint
The Commitment
After ,
I will .
D1
D2
D3
Signature: __________________________
My Cue Exit Ticket Exit Ticket: My Cue
Proof of System
Name: ______________________
1. What is your chosen pillar?
Sleep
Fuel
Move
2. What is your SPECIFIC cue? (The trigger)
Tip: A good cue is something that happens EVERY day without you thinking about it.
Exit Ticket: My Cue
Proof of System
Name: ______________________
1. What is your chosen pillar?
Sleep
Fuel
Move
2. What is your SPECIFIC cue? (The trigger)
Tip: A good cue is something that happens EVERY day without you thinking about it.
Exit Ticket: My Cue
Proof of System
Name: ______________________
1. What is your chosen pillar?
Sleep
Fuel
Move
2. What is your SPECIFIC cue? (The trigger)
Tip: A good cue is something that happens EVERY day without you thinking about it.
