Habit Audit Lab Slides Project: Resilience
Habit Audit Lab
Identifying Your Vulnerability Factors
Phase 01: Data Collection
Revision: 1.0.26
System Check: Vulnerability
How likely are you to "blow up" or "break down" in these scenarios? Rate them from 1 (Totally Chill) to 10 (Meltdown Imminent).
1
Scenario A
You stayed up until 2 AM playing games. At school, a friend accidentally spills water on your notebook.
2
Scenario B
You skipped breakfast and lunch is late. Someone cuts in front of you in the hallway.
3
Scenario C
You're coming down with a cold and your head hurts. Your teacher gives a surprise pop quiz.
4
Scenario D
You just finished a 30-minute walk outside and had a snack. Your sibling "borrows" your hoodie without asking.
What is Emotional Vulnerability?
The Definition
The state of being more likely to be affected by intense emotions. It's like having "thin skin" or an empty battery.
The Goal
We want to build a "buffer" so that daily stress doesn't lead to emotional breakdowns.
YOUR RESILIENCE BUFFER
The Design Blueprint: P.L.E.A.S.E.
PL
Treat Physical Illness
Take medicine, see doctors, and rest when you are sick.
E
Eat Balanced
Don't eat too much or too little. Keep your blood sugar steady.
A
Avoid Substances
Stay away from mood-altering drugs or alcohol.
S
Sleep Balanced
Get the right amount of sleep to feel rested and sharp.
E
Exercise
Do some kind of movement every single day.
Activity: The Audit
It's time to gather your data. Be honest—this is for your eyes only to help design your plan.
Check the boxes that match your routine.
Circle the areas where your "battery" feels lowest.
Choose ONE focus area for this project.
Open your Habit Audit Lab Worksheet
Habit Audit Lab Worksheet Habit Audit Lab
Project: Resilience // Phase 01: Data Collection
SUBJECT NAME:
DATE:
RESEARCH PROTOCOL
To build a Resilience Buffer , we must first understand our current "vulnerability factors." Use this audit to honestly assess your daily habits. This data is for your personal design project. Check the boxes that most accurately describe your typical week.
P / L: Treat Physical Illness
I stay home and rest when I feel sick or have a fever.
I take medications as prescribed by a doctor or parent.
I pay attention to physical pain (headaches, stomachaches) and tell an adult.
E: Eat Balanced
I eat breakfast almost every day before school.
I eat roughly the same amount of food each day (no skipping meals).
I eat foods that give me energy (protein, fruit, veggies) rather than just sugar.
A: Avoid Mood-Altering Substances
I avoid high amounts of caffeine (energy drinks, too much soda).
I stay away from drugs, alcohol, or nicotine.
S: Sleep Balanced
I get between 9-11 hours of sleep on most school nights.
I keep a consistent sleep/wake schedule (even on weekends).
I put my phone or screens away at least 30 minutes before bed.
E: Exercise
I move my body for at least 20-30 minutes every day.
I enjoy some form of movement (dancing, walking, sports, biking).
Data Analysis
1. Looking at your checks, which PLEASE skill has the FEWEST boxes checked? This is your primary vulnerability area.
2. Think back to the last time you felt "out of control" emotionally (angry, sad, or overwhelmed). Were any of these skills lacking that day? Describe what happened.
Phase 01 Goal
"My goal for this design project is to improve my habits in the area of..."
Physical Illness
Eating
Substances
Sleep
Exercise
3. Why did you choose this specific area? How do you think improving it will help you feel more emotionally stable?
Blueprint for Resilience // Module 1.1 Property of the Design Lab // Not for Distribution
Sleep Sanctuary Design Slides Project: Resilience
Sleep Sanctuary Design
Engineering the Perfect Night for Emotional Stability
Phase 02: Environmental Engineering
Module: S (Sleep Balanced)
The "Sabotage" Room
Imagine this bedroom. What elements are sabotaging sleep and making the person more emotionally vulnerable tomorrow?
Glowing Phone
Bright TV
Soda Cans
No Curtains
Homework Pile
Gaming Console
SLEEP SABOTAGE!
Blue Light
Tricks the brain into thinking it's morning. Stops melatonin production.
High Stimulation
Fast games or scary movies keep the "fight or flight" system on high alert.
Clutter & Stress
Seeing homework or chores reminds the brain of things it needs to DO.
The "Mood Filter"
During sleep, your brain "washes" itself of toxins and processes emotions from the day.
No Sleep = Broken Filter
Small annoyances feel like HUGE disasters. Your brain loses the ability to tell what's important and what's not.
RESTED BRAIN: Calm & Logical
TIRED BRAIN: Emotional!
"Sleep is the investment we make today to be resilient tomorrow."
Sanctuary Design Principles
Cool
The body needs to drop in temperature to fall asleep. Aim for 65-68°F (18-20°C).
Quiet
Use white noise, earplugs, or silence. Avoid noises that change suddenly.
Dark
Total darkness is best. Cover LEDs, use blackout curtains, or an eye mask.
Your Design Challenge
It's time to draft your Sleep Sanctuary Blueprint .
1 Redesign the "Sabotage" Room
2 Eliminate 3 Sleep Saboteurs
3 Add 2 Sanctuary Features
4 Write Your "Shut Down" Protocol
Open Your Sleep Sanctuary Blueprint Worksheet
Sleep Sanctuary Design Worksheet Sleep Sanctuary Blueprint
Project: Resilience // Phase 02: Environmental Engineering
DESIGNER:
DATE:
1
Identify the Saboteurs
List 3 things in your current sleeping area that might be "sabotaging" your sleep (e.g., phones, light, noise, temperature, stress reminders).
Saboteur 01
Saboteur 02
Saboteur 03
2
The Blueprint Sketch
Sketch your redesigned room. Where do screens go? Where is the sleep area? Label your "Sanctuary Features."
DARK
COOL
QUIET
Drawing Area
3
System Shutdown Protocol
What 3 specific steps will you take every night to prepare your brain and body for rest?
60 MIN OUT:
30 MIN OUT:
IN BED:
Designer's Statement
How will this new room design help you handle a stressful situation at school tomorrow?
Blueprint for Resilience // Module 2.1 Property of the Design Lab // Not for Distribution
Brain Fuel Station Slides Project: Resilience
Brain Fuel Station
Mastering the Art of Not Getting 'Hangry'
Phase 03: Chemical Regulation
Module: E (Eat Balanced)
The "Hangry" Cycle
Have you ever felt like a different person when you're hungry? Irritable? Snappy? Weepy?
The Science
When your blood sugar drops, your brain's Self-Control Center (the Prefrontal Cortex) loses power. The Emotional Center (the Amygdala) takes over.
System Power: 5%
Emergency Shutdown Imminent
High-Performance Fuel
Power: Protein
Slow-burning fuel that keeps you full for hours. Like the thick logs on a campfire.
Eggs • Nuts • Yogurt • Beans
Flow: Fiber
Keeps digestion steady and prevents sugar spikes. Like a speed regulator on a car.
Fruit • Veggies • Whole Grains
Fluid: Water
Crucial for brain processing and mood stability. Even 1% dehydration causes brain fog.
Plain Water • Seltzer • Tea
The Blood Sugar Rollercoaster
The Spike & Crash
Eating just simple sugars (Candy, White Bread, Soda).
Emotional Highs & Lows
The Steady Stream
Eating balanced meals (Protein + Fiber + Complex Carb).
Emotional Stability
Activity: The Menu Lab
It's time to build your Mood-Stabilizing Menu .
Design 3 balanced "Quick-Fuel" snacks.
Plan a breakfast that powers you through lunch.
Pack a virtual lunchbox using "Mood Tetris."
Open Your Brain Fuel Station Menu Worksheet
Brain Fuel Station Worksheet Brain Fuel Station Menu
Project: Resilience // Phase 03: Chemical Regulation
CHEF:
STATION:
KITCHEN_03
The "Hangry" Awareness Check
Think about the last time you felt "hangry." What time of day was it? What had you eaten (or not eaten)?
Time & Location:
The Feeling (Angry, Cry, Foggy?):
Mood Tetris: The 3-Part Formula
A mood-stabilizing snack must have at least TWO of these three: Protein (Power), Fiber (Flow), or Healthy Fat (Foundation).
Snack Option 01
Snack Option 02
Snack Option 03
The Breakfast Blueprint
Most 6th graders feel "vulnerable" around 10:30 AM because their breakfast was just sugar (cereal/pastry). Design a breakfast that includes a protein source.
PROTEIN SOURCE:
FIBER SOURCE:
HYDRATION:
Logistics: Getting the Fuel
The Pantry Problem
What is one obstacle to eating balanced snacks at home or school? (e.g., "I forget to pack them," "We only have chips.")
The Design Solution
What is one "Hack" you can use to fix this? (e.g., "Pack snack bag on Sunday night," "Keep a protein bar in my locker.")
Commitment to the Buffer
"I will protect my brain from 'hangry' outbursts by ensuring I have my Brain Fuel ready at..."
TIME
LOCATION
Blueprint for Resilience // Module 3.1 Property of the Design Lab // Not for Distribution
Mindful Motion Slides Project: Resilience
Mindful Motion
Movement as a Grounding Tool
Phase 04: Kinetic Regulation
Module: E (Exercise)
Sports vs. Mindful Motion
Competitive Sports
Goal: Winning / Scoring
Focus: Performance & Rules
Energy: Adrenaline & High Stress
Outcome: Physical Fitness / Social
Mindful Motion
Goal: Grounding / Feeling Good
Focus: Internal Sensation & Breath
Energy: Calm & Regulated
Outcome: Emotional Stability
The Grounding Toolkit
Stretching
Releases physical tension stored in the muscles from stress (shoulders, jaw, neck).
Rhythmic Walking
Uses "bilateral stimulation" to help the brain process complex emotions while moving.
Static Poses
Simple yoga (Tree Pose, Plank) forces the brain to focus on balance rather than anxiety.
Lab Test: 5-Minute Breaks
We are going to try three 5-minute movement sessions. Pay attention to your Internal Buffer .
1
Deep Neck & Shoulder Stretch
2
Slow-Motion Shadow Boxing
3
The "Tree" Balance Challenge
05:00
LAB IN PROGRESS
Phase 04 Final Draft
How will you fit 20 minutes of Mindful Motion into your day? It doesn't have to be all at once.
Design Idea:
"5 minutes of stretching before school + 15 minute walk after getting home = 20 minutes of Resilience Buffer built."
Record your favorite moves on the Master Plan Draft
Mindful Motion Lab Log Worksheet Mindful Motion Lab Log
Project: Resilience // Phase 04: Kinetic Regulation
TESTER:
DATE:
Pre-Test System Check
Before starting the movement lab, rate your current internal state:
Tense / Anxious
1
2
3
4
5
Calm / Grounded
Movement Experiments
01: DEEP STRETCHING Tension Release
Where did you feel the stretch most?
Post-Move Feeling (1-5):
02: RHYTHMIC MOVEMENT Bilateral Stimulation
Did your thoughts slow down or speed up?
Post-Move Feeling (1-5):
03: STATIC BALANCE Focus Lockdown
What was the hardest part to keep still?
Post-Move Feeling (1-5):
Kinetic Analysis
1. Which type of motion made you feel the most "grounded"? Why do you think that specific movement worked for you?
2. Design your "Emergency Break": A 2-minute movement you can do at school if you start feeling emotionally overwhelmed (e.g., specific stretches, wall sits, deep breathing with movement).
The Buffer Integration
"I will schedule my 20 minutes of mindful motion during my..."
Time of Day
Type of Movement
Blueprint for Resilience // Module 4.1 Property of the Design Lab // Not for Distribution
Resilience Master Plan Slides Project: Resilience
Master Plan
Synthesizing Your Buffer for Maximum Impact
Phase 05: Final Integration
Subject: P.L.E.A.S.E. Mastery
The Final Assembly
We've designed the parts. Now we build the System .
Sleep Sanctuary Protcol
Brain Fuel Menu
Mindful Motion Routine
System Output
BUFFER
The protection you need when life gets difficult.
Communication: Time Travel
Imagine yourself in 3 months. You're tired, you have three tests tomorrow, and you just got into an argument with your best friend.
The "Letter of Intent"
You are writing to THAT version of yourself. Remind them why this plan matters. Tell them exactly which part of the blueprint to use first.
Final Deliverables
The Master Plan
A combined daily schedule.
Your chosen vulnerability focus.
Emergency "Reset" actions.
The 7-Day Tracker
A visual tool to log your PLEASE skills.
Not about perfection—about data!
Identifying patterns in your mood.
Resilience Certified
Blueprint Status: COMPLETE // REVISION: 1.0.0
"You cannot stop the waves, but you can learn to surf."
Resilience Master Plan Document Resilience Master Plan
Project: Resilience // Phase 05: Final Integration
DESIGNER:
01: Vulnerability Focus
Based on your audit, which area of PLEASE is your "Battery Drain"?
02: The Daily Blueprint
AM MORNING
Breakfast & Physical Check-in
PM MID-DAY
Brain Fuel Snack & Mindful Motion
PM NIGHT
Sleep Sanctuary Protocol
CODE RED
When I feel a Meltdown...
One 2-minute motion or food hack:
CODE GREEN
To keep the Buffer strong...
My favorite daily resilience move:
The 7-Day Resilience Tracker
Fill in the circle for each PLEASE skill you completed today. In the "Mood" row, rate your day from 1-10 (1 = Disaster, 10 = Solid Buffer).
Skill / Day M T W Th F S S PL: Physical Illness
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| E: Eat Balanced |
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| A: Avoid Substances |
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| S: Sleep Balanced |
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| E: Exercise |
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| MOOD (1-10) | | | | | | | |
Reflections:
Did you notice any link between your mood rating and the number of skills you completed?
"Data beats guessing. When I know my vulnerabilities, I can design my defenses."
Letter of Intent
Date: ___________
Location: Design Lab
Dear Future Me,
I'm writing this because I know that sometimes life feels completely overwhelming. Right now, I'm working on my Resilience Blueprint , and I want you to remember why we started this. When your battery feels empty and you're close to a meltdown, please remember...
