By Isabel López Taboada, teacher at Caxton College in Valencia

As a biologist with a PhD in neuroscience and a researcher, I am often asked what the true "secret" is to optimising students' academic performance and emotional wellbeing. The answer lies not in magical formulas, but in the daily routines that sculpt our brain—an extraordinarily plastic organ that constantly rewires itself through our habits.

For families and teachers looking to guide children and young people through their school life, there are three essential neurobiological pillars:

• Diet and the gut-brain axis: The gut and the brain are directly connected through the nervous system. A diet based on real food and free from ultra-processed products reduces neuroinflammation, which translates directly into better concentration in the classroom and improved mood regulation.

• Exercise as a brain fertiliser: Movement is a brain catalyst. When exercising, endorphins and factors such as BDNF are released, which act to promote well-being, memory, and learning.

• Sleep, the great forgotten factor: During rest, the brain clears toxins and consolidates acquired knowledge. Without restorative sleep, the system fails. Also, sleep hygiene is very important to stay in sync with circadian rhythms.

How can we implement this? Behavioural psychology or philosophical schools of thought such as Stoicism teach us that we should not rely entirely on willpower, but rather on environmental design. There are some principles of this philosophy, such as the dichotomy of control, which can be of great use to students. It is based on focusing only on what depends on them (their effort, study, and attitude) and accepting what they cannot control, thereby training their resilience in the face of frustration.

Let's not rely solely on willpower; let's design an environment at home and in the classroom that makes it easy to make good decisions. If we help our students improve by just 1% each day, the impact on their future and their mental health will be extraordinary. Habits are the compound interest of personal growth.