VIII
5. Self-Care
Practicing self-care is essential to recovering from traumatic experiences. Mind Matters uses Dan Siegel’s
“Healthy Mind Platter”—Sleep Time, Physical Time, Focus Time, Time-In, Downtime, Play Time, and
Connecting Time—to organize practical habits that support healing. Our self-care lessons cover multiple
approaches, with special attention to often-overlooked basics like regular physical activity and sleep
hygiene. Participants design a personal movement plan that fits their interests and abilities, and a 15-minute
chair-yoga routine is included. The Efficient Sleep component offers research-informed tips for building
healthy sleep habits. We also explore music and dance as culturally responsive tools for regulation, and
teach Emotional Freedom Techniques (Tapping) as a simple method to reduce stress. Together, these
practices—from exercise to sleep, from play time to downtime—help create a more balanced life.
6. Intentionality
Intentionality returns our focus to the Marshmallow Study in the first lesson. Here, learning to wait is
presented as a component and a first step in the development of intentionality. Final lessons cover goal
setting and planning for the future. Values are clarified with the Honor Shield. Participants review the entire
program and then sign a personal contract committing to continued habits of practice and personal growth.
5. Self-Care
Practicing self-care is essential to recovering from traumatic experiences. Mind Matters uses Dan Siegel’s
“Healthy Mind Platter”—Sleep Time, Physical Time, Focus Time, Time-In, Downtime, Play Time, and
Connecting Time—to organize practical habits that support healing. Our self-care lessons cover multiple
approaches, with special attention to often-overlooked basics like regular physical activity and sleep
hygiene. Participants design a personal movement plan that fits their interests and abilities, and a 15-minute
chair-yoga routine is included. The Efficient Sleep component offers research-informed tips for building
healthy sleep habits. We also explore music and dance as culturally responsive tools for regulation, and
teach Emotional Freedom Techniques (Tapping) as a simple method to reduce stress. Together, these
practices—from exercise to sleep, from play time to downtime—help create a more balanced life.
6. Intentionality
Intentionality returns our focus to the Marshmallow Study in the first lesson. Here, learning to wait is
presented as a component and a first step in the development of intentionality. Final lessons cover goal
setting and planning for the future. Values are clarified with the Honor Shield. Participants review the entire
program and then sign a personal contract committing to continued habits of practice and personal growth.
