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  • The 7 Nutrients Your Brain Needs (And Which Ones You're Missing)

    Based on Dr. Dan Siegel's Healthy Mind Platter
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  • Source: https://drdansiegel.com/healthy-mind-platter/

  • Your brain has 7 essential nutrients. Are you getting them?

    Neuroscientist Dr. Dan Siegel identified 7 things the mind needs every day - not as productivity hacks, but as genuine requirements for clear thinking, good decisions, and sustainable energy. Most business owners get some. Very few are getting all 7. This audit shows you exactly where you stand.

  • 1. Focus Time

    Deep, goal-directed work on what matters most. Protected time for your zone-of-genius work, not firefighting
  • This week, how often did you have protected, uninterrupted time to do your most important work?*

  • 2. Play Time

    Spontaneous, joyful, creative, no outcome required. The idea that excites you even if it's not "productive" or unrelated to work entirely.
  • This week, how often did you do something spontaneous, creative, or playful — without needing it to be productive?*

  • 3. Connecting Time

    Genuine connection with people or nature. Real conversation — not networking. Being present, not performing. Therapy or coaching counts too.
  • This week, how often did you connect meaningfully with someone?*

  • 4. Physical Time

    Moving your body. Aerobic, if possible. This can take different forms through the week - a padel game or 10-minute stair climb to your apartment both count.
  • This week, how often did you move your body intentionally — walk, exercise, stretch?*

  • 5. Time In

    Quiet internal reflection - feelings, sensations, thoughts. Knowing yourself through journaling, meditation/ mindfulness, integrating the day’s experiences somatically.
  • This week, how often did you pause to observe how you're feeling, what you're thinking, what you actually want?*

  • 6. Downtime

    Unstructured. No goal. No optimising. Mind wanders freely. NOT Netflix. NOT a podcast walk. Genuine agenda-free space
  • This week, how often did you experience for unstructured downtime?*

  • 7. Sleep Time

    Enough sleep, at the right times. Often the last priority — yet it consolidates everything else
  • This week, how often did you feel genuinely rested when you woke up?*
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