Random Acts of Kindness

Kindness isn’t just about being polite—it’s one of the most powerful ways to improve focus, emotional resilience, and overall well-being. Research shows that children who engage in acts of kindness have stronger attention spans, better emotional control and higher self-esteem.

Teaching kindness isn’t about forcing politeness—it’s about helping children develop empathy, patience, and a deeper understanding of others. These qualities naturally strengthen focus and cognitive skills because they encourage active listening, perspective-taking and emotional regulation.

Why It Matters

✔ Kindness strengthens emotional intelligence – understanding and caring for others improves self-awareness and impulse control.

✔ Helping others reduces stress and improves focus – when children engage in kind actions, their brains release oxytocin and serotonin, which boost mood and mental clarity.

✔ Practising kindness improves problem-solving skills – thinking about how to help someone else encourages patience, thoughtfulness, and better decision-making.

What You Need to Know

✔ Small acts of kindness have big impacts – even something as simple as holding the door for someone or sharing a kind word can boost well-being.

✔ Kindness is contagious – children who see kindness modelled at home are more likely to practise it with friends and peers.

✔ Being kind to oneself is just as important – teaching children self-compassion improves their ability to manage setbacks and stay focused.

Ways to Practise Kindness:

✔ Write a kind note – encourage your child to leave a small, handwritten message for a friend or family member.

✔ Do something helpful – helping with chores, offering support to a classmate, or simply smiling at someone can make a difference.

✔ Encourage gratitude – kindness and gratitude go hand in hand—recognising kindness in others reinforces it in ourselves.

How to Implement Change

Today’s Challenge: Encourage your child to do one kind act today.

• Compliment a friend or sibling.
• Offer to help with a small task at home or school.
• Say something kind to themselves (practising self-kindness).

💬 Encouragement for Parents:

Teaching kindness isn’t just about helping others—it’s about helping your child develop a strong, focused, and resilient mind. Every act of kindness reinforces emotional intelligence, patience, and problem-solving skills. You’re shaping a compassionate and thoughtful child—keep encouraging these small but powerful moments!

📌 Next email: Finding Patience When Practising Gratitude

Wishing you and your child the best of health and happiness,

The COGNITION for Smart Kids & Teens Team

Further info

Social Media Boundaries – Helping Kids Navigate the Digital World

Social media can be both a powerful tool and a major distraction for children and teens. While it helps them stay connected, it also exposes them to constant comparison, digital peer pressure, and information overload—all of which can reduce focus, increase anxiety, and disrupt emotional well-being.

The good news? By setting clear and consistent boundaries, you can help your child build a healthy relationship with social media—one that supports their focus, confidence, and overall mental health.

Why It Matters

✔ Excessive social media use is linked to reduced attention spans – Studies show that children who spend more than two hours per day on social media struggle more with concentration and impulse control.

✔ The comparison trap increases stress and self-doubt – Social media presents a highlight reel of people’s lives, making children feel like they need to measure up to unrealistic standards.

✔ Social media disrupts sleep and mental clarity – The blue light from screens delays melatonin production, and the constant scrolling keeps the brain in an overstimulated state, making deep focus difficult.

What You Need to Know

✔ Teens often struggle with self-regulation – Their brains are still developing the ability to set limits, manage impulses, and balance online and offline time.

✔ Setting boundaries helps, but conversations matter more – Instead of just banning certain apps, talk to your child about why social media needs limits.

✔ Creating a “tech-free zone” improves focus – Keeping social media out of bedrooms and away from study spaces makes it easier for children to concentrate.

Building on your Healthy Social Media Boundaries:

✔ Set a daily time limit – Many devices have built-in screen time controls to help limit usage to 30-60 minutes per day.

✔ No phones at the dinner table or during homework time – Encourage social interactions and deep focus without digital interruptions.

✔ Tech-free evenings – Aim for at least 60 minutes before bed without social media to help the brain wind down.

How to Implement Change

Today’s Challenge: Talk with your child or teen about social media boundaries today.

• Set a specific daily time limit for social media use.
• Create a tech-free zone in the house (e.g., no phones in bedrooms).
• Discuss the emotional impact of social media and help them recognise unhealthy patterns.

💬 Encouragement for Parents:

Setting boundaries isn’t about restricting freedom—it’s about teaching balance. Helping your child navigate social media wisely gives them the tools to develop focus, emotional resilience, and real-world confidence. You’re equipping them with lifelong skills—keep leading the way!

📌 Next email: Being Kind – How Kindness Improves Focus & Emotional Well-being.

Wishing you and your child the best of health and happiness,

The COGNITION for Smart Kids & Teens Team

Further info

Mindfulness – Teaching Focus in a Distracted World

With constant distractions from screens, schoolwork, and busy schedules, many children struggle to focus and regulate their emotions. Mindfulness is a simple yet powerful tool to help kids stay present, build concentration and manage stress effectively.

Mindfulness isn’t just meditation—it’s about training the brain to focus on the present moment, which improves attention, emotional resilience and self-awareness.

Why It Matters

✔ Mindfulness strengthens attention skills – practising mindfulness helps children filter out distractions and focus on tasks more effectively.

✔ It teaches emotional self-regulation – mindful breathing and awareness exercises help kids manage stress, frustration, and anxiety.

✔ Regular mindfulness practice improves learning – studies show that children who engage in mindfulness retain information better and show increased problem-solving skills.

What You Need to Know

✔ Mindfulness is accessible to all ages – even young children can benefit from simple mindful breathing or sensory exercises.

✔ Short sessions are effective – just 2-5 minutes of mindfulness practice can improve focus and calmness.

✔ Mindfulness can be fun! It doesn’t have to be sitting still—it can involve movement, storytelling, or creative visualisation.

How to Implement Change

Today’s Challenge: Try a simple mindfulness activity with your child today.

• 5-finger breathing – Have your child trace their fingers as they breathe in and out slowly.
• The “listening game” – Sit quietly and notice all the sounds around you for 30 seconds.
• Mindful movement – Try slow stretching or yoga while focusing on breath and body sensations.

💬 Encouragement for Parents:

Helping your child develop mindfulness skills equips them with lifelong tools for focus and emotional balance. Even small, playful mindfulness exercises can make a big difference in their ability to manage distractions and stress. You’re setting them up for success—keep introducing mindfulness in simple, enjoyable ways!

📌 Next email: Social Media Boundaries – Helping Kids Navigate the Digital World.

Wishing you and your child the best of health and happiness,

The COGNITION for Smart Kids & Teens Team

Further info

Parents as Role Models for Non-Screen Time – Leading by Example

Ever noticed how your child watches what you do more than what you say? If we ask children to limit screens but are constantly on our own devices, they’ll struggle to see the value of screen-free time.

Leading by example is one of the most effective ways to help children develop healthy screen habits. When they see us reading, being active, or engaging in conversation, they learn that life beyond screens is rich and fulfilling.

Why It Matters

✔ Children mimic adult behaviour – if they see you choosing non-screen activities, they’re more likely to do the same.

✔ Tech-free time strengthens family bonds – when families engage in real-world activities together, relationships improve.

✔ Being present improves emotional well-being – less screen time for parents means better focus, connection, and mindfulness.

What You Need to Know

✔ Setting “no-phone zones” in the home (e.g., mealtime, bedrooms) creates healthy boundaries.

✔ Your child is more likely to read, play, or explore if they see you enjoying these activities.

✔ Digital detox moments help the whole family reset – even adults benefit from less screen time and more real-world interactions.

How to Implement Change

Today’s Challenge: Model a screen-free habit today.

• Put your phone away during a shared activity.
• Suggest a family “no-screen hour” and replace it with board games, puzzles, or storytelling.
• Read a book instead of scrolling—and let your child see you doing it!

💬 Encouragement for Parents:

Your actions shape your child’s habits more than you realise. By being intentional with your own screen time, you’re helping them learn that real-life interactions and activities are just as exciting as digital ones. You’re making a lasting impact—keep leading by example!

📌 Next email: Mindfulness – Teaching Focus in a Distracted World.

Wishing you and your child the best of health and happiness,

The COGNITION for Smart Kids & Teens Team

Further info

Non-Screen Time Ideas – Fun Ways to Give the Brain a Break

In today’s digital world, screens are everywhere—from TVs and tablets to smartphones and gaming consoles. While technology has its benefits, too much screen time can weaken attention spans, reduce creativity, and disrupt sleep.

Beyond just screen overuse, social media presents its own unique psychological challenges for children and teens. Studies show that excessive social media use is linked to anxiety, depression, and decreased attention spans. The constant need for likes, validation, and comparison can affect self-esteem and mental well-being.

The good news? Taking regular screen breaks and setting healthy social media boundaries can significantly improve focus, mood, and cognitive development.

Why It Matters

✔ Too much screen time reduces attention span – studies show that children who spend excessive time on screens struggle more with impulse control and focus.

✔ Social media can negatively impact mental health – exposure to online comparisons, unrealistic beauty standards, and digital “peer pressure” can cause stress, self-doubt, and social anxiety.

✔ Screen-free activities activate different parts of the brain – creative play, reading, and movement engage deeper cognitive functions than passive screen-watching.

What You Need to Know

✔ Not all screen time is equal – interactive screen time (e.g., educational apps) is less harmful than passive consumption (e.g., watching TV or endless scrolling).

✔ Breaks help reset focus – the brain needs screen-free moments to process information properly.

✔ Limiting social media use reduces stress and improves sleep – studies show that reducing social media use to under one hour per day leads to better mental well-being and sleep quality.

How to Implement Change

Today’s Challenge: Introduce one screen-free activity today!

• Encourage storytelling or reading instead of watching TV.
• Play a board game, puzzle, or card game together.
• Set up an indoor or outdoor treasure hunt to encourage exploration and creativity.
• If your child or teen is active on social media, have an open conversation about setting healthy limits.

💬 Encouragement for Parents:

Reducing screen time and setting healthy social media boundaries doesn’t have to be a battle—it’s about helping your child discover new ways to play, explore, and focus. Small changes lead to big results, and each screen-free moment gives their brain time to recharge. You’re guiding them towards healthier habits—keep going!

📌 Next email: Parents as Role Models for Non-Screen Time – Leading by Example.

Wishing you and your child the best of health and happiness,

The COGNITION for Smart Kids & Teens Team

Further info

Spending Time in Nature – A Natural Focus Booster

Ever wonder why your child seems more focused, creative, and calm after playing outside? That’s because nature has incredible benefits for brain function!

In today’s digital world, children spend less time outdoors than ever before—but research shows that just 20 minutes in nature can significantly improve focus, mood, and cognitive performance.

Why It Matters

✔ Nature reduces stress and improves focus – studies show that time outside lowers cortisol (the stress hormone) and improves attention span.

✔ Outdoor play engages the whole brain – running, climbing, and exploring strengthen motor skills, balance, and cognitive flexibility.

✔ Natural light regulates sleep and energy levels – exposure to sunlight helps balance circadian rhythms, improving sleep quality and daytime focus.

What You Need to Know

✔ Green spaces are powerful for mental clarity – parks, forests, and even backyards provide an ideal setting for concentration and creativity.

✔ Outdoor activities don’t have to be structured – free play in nature is just as beneficial as organised sports or activities.

✔ Even short outdoor breaks help – a 10-minute walk outside can reset focus and boost mood before tackling schoolwork.

How to Implement Change

Tonight’s Step: Take your child outside for at least 20 minutes today.

• Let them run, climb, or explore freely—no screens, just movement and imagination.
• If possible, visit a park, garden, or any green space to maximise benefits.
• Encourage them to notice small details in nature—the colours of leaves, the sounds of birds, the feeling of fresh air.

💬 Encouragement for Parents:

Every time your child steps outside, they’re giving their brain a reset—improving focus, lowering stress, and increasing creativity. Even a short nature break can make a big difference in their ability to concentrate and learn. You’re giving them the opportunity to thrive—keep making outdoor time a priority!

📌 Next email: Non-Screen Time Ideas – Fun Ways to Give the Brain a Break.

Wishing you and your child the best of health and happiness,

The COGNITION for Smart Kids & Teens Team

Further info

Why Learning New Activities – Keeps the Brain Growing Sharp

When was the last time your child tried something completely new? Whether it’s learning a musical instrument, a new sport, or a creative hobby, introducing new activities is one of the best ways to sharpen focus and strengthen cognitive skills.

The brain loves novelty—every time we learn something new, it forms new neural connections, improving memory, attention, and problem-solving skills.

Why It Matters

✔ Learning new activities enhances neuroplasticity – The brain is like a muscle—the more it’s challenged with new tasks, the stronger and more adaptable it becomes.

✔ Trying new things strengthens patience and perseverance – Children who embrace new skills learn how to focus, deal with frustration, and push through challenges.

✔ Mastering new skills boosts confidence and self-esteem – Each new ability learned increases self-belief and motivation to take on bigger challenges.

What You Need to Know

✔ The “struggle phase” is normal! When kids learn something new, they may get frustrated at first—but this is where real learning happens.

✔ It’s okay to start small – Even five minutes a day of practising a new skill strengthens focus and brain development.

✔ The best activities engage both body and mind – Music, chess, sports, dance, and creative projects are some of the best ways to build cognitive flexibility.

How to Implement Change

Tonight’s Step: Encourage your child to try something new today!

• If they enjoy music, introduce a new instrument or rhythm game.
• If they like sports, try a new skill like dribbling a basketball or balancing on one foot.
• If they prefer creativity, introduce drawing, storytelling, or building something with LEGO.

💬 Encouragement for Parents:

Every time your child tries something new, they’re expanding their brain’s abilities. Even if they struggle at first, this is where real learning happens. Encouraging a “try new things” mindset helps them develop focus, problem-solving skills, and resilience. You’re helping them build a strong, adaptable mind—keep cheering them on!

📌 Next email: Spending Time in Nature – A Natural Focus Booster

Wishing you and your child the best of health and happiness,

The COGNITION for Smart Kids & Teens Team

Further info

Intro – Optimising Your Child’s Focused mind starts today!

Welcome to COGNITION for Smart Kids and Teens. Starting now and in the weeks that follow, we’re going to guide you in taking simple steps to help your child focus their mind and encourage their love of learning new skills both socially and independently.

Did you know that children who engage in regular social interaction have better focus, problem-solving skills, and emotional intelligence? Socialising isn’t just about making friends—it’s a powerful way to strengthen the brain.

In an age where screens often replace face-to-face interaction, it’s more important than ever to help children develop real-world social skills that support their cognitive and emotional growth.

Why It Matters

✔ Social interaction strengthens brain connections – Every conversation, joke, or problem solved with a friend enhances neural pathways that support memory, attention, and critical thinking.

✔ Better social skills = better focus in school – Children who practice social interaction develop stronger listening skills, patience, and the ability to process information quickly.

✔ Friendships boost emotional resilience – Strong social bonds reduce stress, increase motivation, and help children navigate challenges with confidence.

What You Need to Know

✔ Children who regularly interact with peers have stronger executive function skills, which help with self-control, organisation, and goal-setting.

✔ Different types of social interactions develop different skills – Playing a team sport builds cooperation, while having a one-on-one conversation develops empathy and deep thinking.

✔ Kids need real-life interaction, not just digital communication – Texting and social media don’t provide the same brain-boosting benefits as in-person conversations.

How to Implement Change

Tonight’s Step: Encourage at least one real-world social interaction today.
• Organise a playdate or outdoor activity with a friend.
• Encourage your child to call a grandparent or relative to practise conversation skills.
• For teens, suggest a face-to-face hangout instead of texting.

💬 Encouragement for Parents:

Every social interaction your child has builds their confidence, cognitive flexibility, and focus. Whether they’re chatting with a friend, playing a game, or learning to share, they’re strengthening their brain in ways that will benefit them for life. You’re helping them develop essential skills—keep encouraging real-world connections!

📌 Next email: Why Learning New Activities Keeps the Brain Growing Sharp

Wishing you and your child the best of health and happiness,

The COGNITION for Smart Kids & Teens Team

Further info

Exploring Fat-Fuelled Focus and Energy

So far, we’ve focused on upping your child’s intake of essential brain fats – omega-3, phospholipids and vitamin D. But did you know that their brain can actually run on a type of fuel called ketones that are made from fat?

Why does it matter:

✔ Once a baby is born, 75 per cent of all the energy derived from breastmilk goes to build the brain. Brain development continues at the mind-boggling rate of something like 1 million connections a minute.

✔ Those billions of tightly packed together brain cells need instant fuel. They’ve got no room to burn more cumbersome fuel such as fatty acids, which muscles cells can do.

✔ There are only two fuels a neuron (in the brain) can use: glucose (high octane sugar) or ketones. Ketones are made in the liver from fat. If you fast, for example, and run out of glucose, your liver will breakdown your body fat and make ketones.

✔ Ketones are the brain’s best kept secret. Babies use ketones to power their early brain development. Most animals, from sheep to pigeons, can’t make them or use them. But all the smartest animals can – from dolphins to crows. Babies are born with ‘blubber’, and breastmilk is full of fat, both of which allow the baby’s body to make ketones which is needed to fuel the rapidly forming brain.
Watch the film: How Your Brain Makes Energy [https://vimeo.com/736984708

What You Need to Know:

✔ The goal is NOT to “go keto,” but to reduce sugar and increase healthy fats.

✔ Great brain-friendly fats include: avocados, olive oil, oily fish, nuts and seeds and coconut oil

✔ If you give a neuron those two fuels – glucose or ketones – they prefer to derive energy from ketones. Ketones are made from a type of fat called C8 oil.

✔ Children’s brains can also get a boost by adding a spoonful of C8 oil. Start with one teaspoon twice a day, then gradually increase to a maximum of two dessertspoons. Occasionally a child can get gastrointestinal side-effects. If so, just lower the dose. The body takes a while to get used to this new fuel, from which the liver makes ketones.

✔ Children with epilepsy or neurological conditions have shown remarkable improvements on medically supervised ketogenic diets—but consult a practitioner before making major dietary changes.

How to Implement Change

Today’s Challenge: Try a “fat-fuelled” snack or lunch swap:
• Avocado on wholegrain toast
• Full-fat Greek yogurt with flaxseed and berries
• Salmon salad wrap with olive oil dressing
• Hard-boiled eggs and a handful of nuts

💬 Encouragement for Parents: You don’t need to count carbs or track ketones—just begin experimenting with some energy stabilising, nourishing fats. You’re feeding your child’s focus, calm, and brainpower in every bite!

📌 Next email: Your Child’s Brain Fat domain – How Have They Progressed?

Wishing you and your child the best of health and happiness,

The COGNITION for Smart Kids & Teens Team

Further info

Why Brain Fats Need Antioxidants – Plus Smart Cooking Tips

In the last email we learnt that eating relatively more omega-3 rich foods and less omega-6 rich foods helps convert the plant form of omega-3 (ALA) into brain-building DHA.

As a fat moves ‘down the chain’ from ALA to DHA (refer to the image in the previous email) it becomes more and more ‘unsaturated’ with more ‘double bonds’. Think of these double bonds like flexible joints, allowing the fat to bend and fold in your highly flexible brain. It makes it more able to pass messages from one brain cell to the next. But those ‘double bonds’ can also be attacked by oxidants – think smoking, fried foods and pollution. These damage the fat and render it useless because it becomes stiff and can’t therefore do their job properly.

Why It Matters:

✔ Years ago, margarine was created by changing the structure of cheap vegetable oils to make them behave more like butter. This process, called hydrogenation, oxidises the double bonds and in doing so, it creates something called trans fats—a damaged form of fat that’s harmful to the body and brain.

✔ Trans fats were once common in junk food and processed snacks, though largely now phased out. However, trans fats can still form when foods are deep-fried at high temperatures—so it’s best to limit fried foods whenever you can.

Here are some positive cooking steps you can take to protect your child’s vital brain fats:

1. The first is to increase your child’s intake of ANTIOXIDANTS which is explained in detail in the Antioxidants domain. Vitamin E, a fat protective antioxidant and is added to omega-3 fish oil supplements to protect the omega-3 and is often included in multivitamins – see foodforthebrain.org/smartkidssupplements to find a good multi for your child. Raw nuts and fish also provide vitamin E.

2. The second is to decrease their intake of and generation of OXIDANTS by the way you prepare foods. Exposure to pollution, be it traffic or playgrounds by busy roads are other sources of oxidants worth minimising.

3. In terms of best to worst cooking methods they go from raw > steamed > poached> boiled > steam fried > baked > sautéed > stir fried> fried > deep fried> barbecued.

4. Microwaves are not great for heating foods containing healthy fats as they overheat and destroy fats. Not so bad for making a baked potato for example but don’t heat a piece of salmon in the microwave. You’ll be destroying that lovely omega-3.

5. Burning meat is not a good idea, this means anything that’s crispy. We know it’s delicious, but not nutritious.

6. Aim for half the vegetables you give your child as either raw or steamed. If you boil a food, such as vegetables, serve them ‘al denté’ meaning still with a crunch to preserve the nutrients.

7. Stir frying is different to frying in that the ingredients are essentially steamed rather than fried. The lower temperature of steaming doesn’t destroy nutrients to anything like the same extent that frying does.

8. An alternative to stir frying is steam-frying. This involves starting off by adding a fraction of olive oil, just enough to lightly coat the pan. Again, it is best to use a largely saturated fat like butter, coconut oil or olive oil, which is principally monounsaturated and has a higher smoke point. Warm the oil and add the ingredients. As soon as they are sizzling, after a couple of minutes, add two tablespoons of water or vegetable stock, or the sauce you are going to use and cook with the lid on. In this way vegetables can be ‘steam-fried’ using a fraction of the fat used in frying. A favourite for steam-frying is to add third soya sauce, a third lemon juice and a third water – about 2 tablespoons in a pan-full of chopped up veg. If you use coconut butter to coat the pan and add chunks of ginger and garlic, then you’ve got so much flavour your child will never miss the crispy parts!

How to Implement Change

Today’s Challenge: Give steam frying a go! Learning new cooking methods can be fun and give you an added boost to get your children involved in the cooking. Supervising them with hot cooking methods where necessary.

📌 Next email: How much vitamin D is enough? 

Wishing you and your child the best of health and happiness,

The COGNITION for Smart Kids & Teens Team

Further info