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Mindbodyspace Research backed resilience skills: Plan to SOAR� STEM Digital Course and Planner for K-12 & BEYOND Successful, Organized, Adaptable and Resilient.

These are skills that can be learned and practiced. Learning the science of your brain and body gives you the control you need to positively influence your own life and to manage the stress with your personal toolkit to boost your resilience down to the cellular level.

Anxiety is not the problem. It’s actually doing its job.The issue is when there’s more of it than you need — and your ne...
05/27/2026

Anxiety is not the problem. It’s actually doing its job.

The issue is when there’s more of it than you need — and your nervous system doesn’t know how to turn it down.

These 12 non-pharmaceutical activities work through the Hand-Brain-Emotion Axis.

Repetitive hand movement activates your somatosensory cortex, modulates serotonin and dopamine, and triggers the Relaxation Response.

When a thought comes up — “oh well” — release thoughts and keep your hands moving.

That’s how you regulate. Not eliminate. Regulate.

Swipe to see all 12 —

comment “relax” for the RELAX TO SOAR™ system starter PDF and a special offer on the planner.

📌 Educational only. Not medical advice. Always consult your doctor or therapist.

— Dr. Juna, Mom · MD · EdM · MindBodySpace

AI can now do some work at the PhD level.So what should parents teach kids now?Not just any skills and information.Kids ...
05/24/2026

AI can now do some work at the PhD level.

So what should parents teach kids now?

Not just any skills and information.

Kids need 12 human skills AI cannot replace yet:

🧠 Attention
💭 Metacognition - thinking about thinking
❓ Curiosity
🎨 Creativity
🧩 Problem solving
💕 Values
🗣️ Communication
❤️ Emotional intelligence
🤝 Collaboration
📅 Self-organization
🌱 Resilience
⚖️ Judgment

But kids also need technical depth.

Learning coding, machine learning, data literacy, statistics, and systems thinking stretches the brain.

It builds logic, persistence, pattern recognition, and the ability to create with AI instead of just consume it.

The future is not human skills OR technical skills.

It’s both.

RELAX TO SOAR™ Planner helps teens and parents train attention, reflection, habits, emotional regulation, planning, and resilience in a world overflowing with information.

Get resilient. Take control of mental and physical health, learning goals and time.

👉 mindbodyspace.com/store

Download the free RELAX TO SOAR PDF comment “relax”

resilientkids

What do you know that you should be doing but aren’t doing right now? Set a timer and go do that thing. It could be one ...
05/21/2026

What do you know that you should be doing but aren’t doing right now? Set a timer and go do that thing.

It could be one minute five minutes 10 minutes, an hour whatever you need to just get started.

Put the phone in another room
Tell your brain that you’re starting by writing it down— what and why you’re doing it.

Your future yourself will thank you!

To go from knowing, scrolling, reading, to doing comment “relax”
For the RELAX TO SOAR™️ planner — limited offer special — that gets you going and a free PDF to get you started

I used to say these things…then I learned how a kid’s brain actually works.“Calm down” doesn’t work when they’re dysregu...
05/08/2026

I used to say these things…then I learned how a kid’s brain actually works.

“Calm down” doesn’t work when they’re dysregulated. It doesn’t work on us either!

“You’re so smart” makes them scared to fail. We have the same fears.

“Don’t worry” teaches them their feelings aren’t valid. The fact is we don’t want to over worry but we also don’t want to ignore our instincts and feelings.
The best is to learn how to question our thoughts so we can gauge and judge the situation to see if worry is warranted.

Your words are wiring. Let’s make them count.

Which one will you swap first? 1, 2, or 3?

I’m Dr. Juna, Mom-MD + Juilliard Resilience Faculty. I teach families how to RELAX TO SOAR™️

Comment ‘relax’ for my free PDF for 10 swap scripts!

2018 research found: Kids who hear process praise as toddlers have stronger resilience + math scores by 4th grade.

The term insomnia, is thrown around a lot, but there’s a real difference between clinical insomnia and other sleep probl...
05/06/2026

The term insomnia, is thrown around a lot, but there’s a real difference between clinical insomnia and other sleep problems.

Not all sleep problems are the same.

Sometimes your brain has enough time in bed… but still can’t fall asleep or stay asleep.

That may be insomnia — difficulty sleeping despite having enough sleep opportunity.

A common pattern is tossing and turning at least 3 nights a week for 3 months or more.

And here’s the frustrating part: simply spending more time in bed usually doesn’t fix it.

For insomnia, ask your doctor about CBT-I, Cognitive Behavioral Therapy for Insomnia.

It may include tools like:

Sleep restriction: spending less awake time in bed
Stimulus control: using the bed only for sleep
Consistent wake time: waking up at the same time daily
Nap limits: helping your natural sleep pressure build

But there’s another sleep issue that could look similar:

Voluntary sleep deprivation.

That’s when you could sleep, but you choose to stay up for work, scrolling, social plans, or “just one more thing.”

A clue? You feel much better after sleeping longer on weekends or vacation.

For this, the solution is less about “fixing sleep” and more about protecting sleep: set a consistent bedtime and aim for 7–8 hours of sleep opportunity.

BrainTalk™ shift:

Instead of: “I’m just bad at sleep.”
Try: “My brain needs the right sleep strategy.”

Comment “sleep” for my free Sleep Cave web app that will walk you through foolproof steps to get restful sleep.

Educational only. Please consult your doctor for medical concerns, insomnia symptoms, or treatment decisions.

When you’re doing 5 things at once and about to lose it because your child wants hugs and physical play… and your brain ...
05/06/2026

When you’re doing 5 things at once and about to lose it because your child wants hugs and physical play… and your brain needs to focus so your nervous system’s overwhelmed, try this BrainTalk Script.

Because your child is not wrong for wanting closeness.

And mom-guilt can kick and make you resentful or angrier—but you’re not wrong for needing space.

It just means both brains have needs.

Every brain receives signals from nerve endings responding to touch, tapping, climbing, pulling, noise, and movement.

When too many sensory messages come in at once, attention can get pulled away from thinking, listening, or working.

To de-escalate, avoid blame and shame, use BrainTalk™:

“Your brain’s need for hugs matters. Mommy’s brain’s need for focus and space matters.
Both brains’ needs matter.”

Try this:
“I love your hugs. Your brain wants closeness. Mommy’s brain needs focus and space. One big hug, then quiet until the timer dings.”

This teaches that:
Love is still there beneath the irritation.
People’s needs are different and to be respected.
Waiting is a brain skill.
To focus, the brain needs fewer interruptions.

Save this for the next moment when you’re about to lose it.

Most powerful neuroprotective exercises increase these 3 biomarkers with weight training, changing you at the cellular ...
04/24/2026

Most powerful neuroprotective exercises increase these 3 biomarkers with weight training, changing you at the cellular level!

BDNF, IGF-1, and Irisin. They work to increase brain plasticity, improve mitochondrial health, and muscle function!

As a medical doctor and Harvard trained educator, I study the mechanisms behind . It’s neurobiology you can influence. Low neurotrophin levels (like BDNF and IGF-1) are leading predictors of hippocampal atrophy and memory decline, but you can do something about it!

The evidence is clear: Resistance training is profoundly neuroprotective. It's the strongest lifestyle intervention we have to increase synaptic plasticity.

This isn’t just for younger athletes.

A 2025 meta-analysis confirmed that resistance training improves executive function, memory, and global cognition in older adults.

The Exact Lifestyle Prescription
Share & Save for Later! 📌:

✅ Frequency: At least 3 sessions per week.
✅ Duration: Commit to a minimum of 20 weeks to see neurobiological changes.
✅ Volume: Perform ≥8 exercises per session.
✅ Intensity: Moderate-to-vigorous (≥70% of your 1-rep max). ✅ Rest: Optimal rest periods of 90-120 seconds between sets.

Combined with a polyphenol-rich Mediterranean or MIND Mediterranean + DASH low salt diet, this lifestyle approach is your best defense!

For precise, evidence-backed protocols to build and optimize your
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Comment “relax” to download your free RELAX TO SOAR booklet.

Wu & Huang (2025) — Frontiers in Psychiatry

An underestimated source of stress is our own thought patterns and behaviors. A big step in the ability to change oursel...
04/21/2026

An underestimated source of stress is our own thought patterns and behaviors. A big step in the ability to change ourselves is to develop the skill of metacognition, or the ability to think about our own thoughts and behaviors.

This can start in instantaneously with just one shift in perspective. I call this a doorbell moments, for example when you’re in the heat of it and the doorbell ring rings and you snap out of whatever it’s been going on. We’ve all had this happen.

We could engineer this by splashing cold water on our face or stepping outside into nature and engaging with it, or helping someone else, and thinking outside of our own self-referential thoughts, and always at our fingertips, taking that deep breath, five breaths, submit it or sitting down on purpose to elicit the relaxation response.

Breaking the chain of our everyday thoughts is the catalyst to changing ourselves down to the cellular level.

Discipline is not the problem. Your nervous system is.When you are depleted, the prefrontal cortex — the part of your br...
04/05/2026

Discipline is not the problem. Your nervous system is.
When you are depleted, the prefrontal cortex — the part of your brain that generates motivation, focus, and follow-through — goes offline. You cannot willpower your way out of a biology problem.
The three steps in this carousel take under 20 minutes. They are not hacks. They are the conditions your brain needs to actually perform.
Reset. Organize. Move.
This is RELAX TO SOAR™ in practice.
Free Brain Talk™ guide in bio — it goes deeper on the science behind all three steps.
💬 Comment BRAINTALK and I'll DM you the link directly.
—

3 Science-Backed Benefits of Humor Practical Jokes**3 Science-Backed Benefits of Humor Practical Jokes** 🧠✨**1. Stress...
04/01/2026

3 Science-Backed Benefits of Humor Practical Jokes

**3 Science-Backed Benefits of Humor Practical Jokes** 🧠✨

**1. Stress Relief That’s Measurable**

Laughter reduces cortisol (your stress hormone) by up to 32%. Even a single session of humor can lower stress hormones and protect you against future stressors. Your body literally can’t tell if you’re laughing at a joke or just being playful—both work!

**2. Immune System Boost**

Mirthful laughter increases natural killer cell activity—the cells that fight off infections and disease. Studies show humor also increases immunoglobulins (antibodies) that help protect against illness, with effects lasting up to 12 hours.

**3. Mental Health Connection**

Humor and playful behavior significantly reduce depression and anxiety while improving sleep quality. Playfulness helps us reframe stressful situations, builds social connections, and is linked to greater life satisfaction and happiness across all ages.

**The Bottom Line:** Whether it’s watching comedy, sharing jokes, or playful teasing with friends, humor is free medicine with zero side effects. Your brain processes all types of laughter the same way—so go ahead and be playful!

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