The 7 Nutrients Your Brain Needs (And Which Ones You're Missing)
Based on Dr. Dan Siegel's Healthy Mind Platter
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?
*
Rarely (0-1x)
Sometimes (2-4x)
Often (5-6x)
Daily
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?
*
Rarely (0-1x)
Sometimes (2-4x)
Often (5-6x)
Daily
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?
*
Rarely (0-1x)
Sometimes (2-4x)
Often (5-6x)
Daily
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?
*
Rarely (0-1x)
Sometimes (2-4x)
Often (5-6x)
Daily
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?
*
Rarely (0-1x)
Sometimes (2-4x)
Often (5-6x)
Daily
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?
*
Rarely (0-1x)
Sometimes (2-4x)
Often (5-6x)
Daily
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?
*
Rarely (0-1x)
Sometimes (2-4x)
Often (5-6x)
Daily
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