Exer-Psyche is intended to be fun, educational, challenging, and family-focused. One of the fundamental principles of Exer-Psyche is to introduce ten themes that enhance mental growth and development, particularly relevant to elementary school-aged children and the parents who guide them. Children learn best from watching and copying the behaviors and values of their parents and other important adults. These ten themes are presented in order, from the most basic to the most complex. They are offered to help parents structure their parenting to teach their children the values needed to develop a mentally healthy approach to experiencing the world.

1.  “Growth Mindset”

We are all experiencing the world and learning from our experiences. Mistakes are learning opportunities for mental and physical growth. Experience and learning are the goals that improve mental functioning, not perfection.

2. Sleep

Restful and refreshing sleep is essential for healthy mental and physical functioning. Teaching and facilitating good sleep habits must be a priority for parents to help children attain and maintain mental wellness.

3. Nutrition and hydration

Nutrition provides the fuel and building materials for our brains and bodies. Learning about and applying healthy nutrition habits is essential for growth and functioning. 55-74% of the human body is water (depending on age). Adequate water intake (hydration) is essential for nutrient transport, temperature regulation, and waste removal.

4. Exercise and movement

We are meant to move. Movement and exercise improve memory, mood stability, and thinking. Movement should involve all parts of the body, build strong muscles and bones, and enhance movement capacity. Exer-Psyche teaches strategies for stretching, strength building, coordination, balance, endurance, and specific skills of basic Taekwondo.

5. Family and Friends

We are social animals, and our mental wellness depends on social attachments and support. We need to make time for social engagement and support for our family members (including biological and chosen family members) and our friends. Healthy interactions with trusted others enhance our feelings of safety and improve our learning ability.

6. Purpose

We are all directed by a sense of purpose and want our efforts to be meaningful. Those who have a strong sense of purpose find their lives fulfilling. Purpose is personal but strongly directed by social and cultural influence.

7. Leisure and creativity

Many of our most remarkable experiences come at times when we are relaxing or enjoying activities that are not purposeful. Taking time for leisure and creative pursuits allows us to experience the world in a new and exciting way. It is the counterbalance to purpose.

8. Quiet, reflective, and calming time

Learning to take time to calm one's body and mind allows one to reflect on life's growth experiences without the clutter of intense emotion or logical thinking. The best way to learn to be calm is to be in a quiet environment and around calm people or other animals (pets, wildlife, etc.).

9. Self-control

Self-control is a learned skill that begins in early childhood and is enhanced by the other themes of mental wellness. Self-control is the ability to use all mental and physical skills in balance to pursue a goal. It is the aspiration to balance emotional drive with rational thinking and physical movement memory, while maintaining control over physiological functions that operate outside of our conscious control, such as heart rate and breathing. People of all ages can continue to evolve their capacity for self-control.

10. Acknowledgement and Celebration

Our minds are built to identify and prioritize situations that might be dangerous, and we often experience new situations as potential threats to our safety. It takes commitment and practice to learn to recognize opportunities in new experiences that may enhance safety and security, since they are often ignored or taken for granted. Acknowledging good fortune and success in little things, and celebrating them both individually and socially, requires practice and enhances gratitude.

These themes are only a few guides to building mental wellness. They are arranged from the most basic to the most abstract. Early developmental themes (1-4) are the focus during infancy and toddlerhood. Middle themes (5-7) are commonly addressed during childhood, and the latter themes (8-10) are particularly important in adolescence and adulthood. We all work on all themes, to some extent, at various levels of human development. These ten themes offered a structured approach to the pursuit of mental wellness for both families and individuals, and can also be helpful for organizations.