Do something worth bragging about

A Burst is a rewarding way to do a few good things for yourself in one go. The details are already worked out: what to do, in what order, and for how long, all quality-scored. All for free.

Move Out of ProcrastinatingMove Out of Procrastinating45m · Exceptional 100%Joe Wicks Training with the Family MorningJoe Wicks Training with the Family Morning2h 3m · Very Good 94.0%Nicole Vignola’s Morning for Brain HealthNicole Vignola’s Morning for Brain Health1h 33m · Very Good 96.4%

What do you need?

All 61 collections →
A new morning routineA new morning routineQuick (under an hour)Burn some energyClear my headWind down for the night

A new morning routine

See all 38 →
The Workday Warm-UpExceptional· 100%

The Workday Warm-Up

Look after your body, it’s your greatest asset.

Breath workIntention settingStretching
39m·Manageable
Tim Ferriss Five Morning RitualsVery good· 94.1%

Tim Ferriss Five Morning Rituals

When your morning gets lost scrolling your phone.

Cold showersTidying & cleaning (mindful)MantraGratitudeJournaling
1h 8m·Manageable
Putting Your Brain Health FirstExceptional· 100%

Putting Your Brain Health First

A brain at fifty might need different things from a brain at thirty.

Cardio trainingStretchingBreath workEating (mindful)Journaling
1h 47m·Manageable
Brené Brown’s MorningVery good· 92.7%

Brené Brown’s Morning

Using the first part of your day to set yourself up.

MantraIntention settingResistance trainingReading (mindful)
1h 22m·Manageable
Set Your Mood, A Morning RoutineVery good· 92.7%

Set Your Mood, A Morning Routine

When your mood feels all over the place no particular reason.

HIITCold showersGratitudeBeing in nature
1h 25m·Manageable
James Clear’s Practical Morning RoutineExceptional· 100%

James Clear’s Practical Morning Routine

For when the routine can’t be taking up the whole morning.

GratitudeBreath workReading (mindful)
38m·Gentle
Trading the Snooze-button For a Great StartExceptional· 100%

Trading the Snooze-button For a Great Start

A routine for dark, cold mornings when getting up feels impossible.

Being in natureBreath workStretchingGratitude
56m·Gentle
Kind and Spacious MorningExceptional· 100%

Kind and Spacious Morning

When you make space for yourself and it’s easier to be kind.

Eating (mindful)Acts of kindnessTidying & cleaning (mindful)Being in nature
1h 19m·Manageable
Short on time.

Quick (under an hour)

See all 42 →
A Morning for Moving and BreathingExceptional· 100%

A Morning for Moving and Breathing

Some mornings, you’re awake, but your body still feels half-asleep.

StretchingBreath workBreath countingOpen awareness
51m·Manageable
Hotel Room ReorientationExceptional· 100%

Hotel Room Reorientation

When your hotel room leaves you feeling out of sorts.

Breath workStretchingBody scanGratitude
51m·Gentle
James Clear’s Practical Morning RoutineExceptional· 100%

James Clear’s Practical Morning Routine

For when the routine can’t be taking up the whole morning.

GratitudeBreath workReading (mindful)
38m·Gentle
Into the ZoneExceptional· 100%

Into the Zone

The hard part is starting.

Open awarenessListening to music (mindful)JournalingIntention setting
56m·Manageable
Running on No SleepExceptional· 100%

Running on No Sleep

You’ve got a full day ahead and you’re dragging yourself out of bed.

Being in natureEating (mindful)Body scan
53m·Manageable
The Workday Warm-UpExceptional· 100%

The Workday Warm-Up

Look after your body, it’s your greatest asset.

Breath workIntention settingStretching
39m·Manageable
Huberman’s MorningVery good· 92.7%

Huberman’s Morning

For when you too often see screen light before daylight.

Being in natureBody scanBreath workCold showers
57m·Gentle
Move Out of ProcrastinatingExceptional· 100%

Move Out of Procrastinating

We can know what to do and still not do it.

Breath workIntention settingVisualisationJournaling
45m·Manageable

Every Burst is assessed before you try it.

The activities used in every Burst come from the 46 we've researched in depth. We assess the order, timing, duration and how the activities work together, then give each Burst a quality score and difficulty rating, so you can choose well.

2,401pairings assessed
467studies reviewed
How we assess
Restless energy, somewhere to put it.

Burn some energy

See all 25 →
Your Valuable Weekend MorningVery good· 98.3%

Your Valuable Weekend Morning

Because your best hours can’t always go to everyone but you.

Cold plungeBeing in natureCreative writingResistance training
2h 7m·Manageable
Hitting Morning Longevity LeversExceptional· 100%

Hitting Morning Longevity Levers

Are you hit and miss with consistency?

Being in natureBreath countingResistance trainingSaunaCold plunge
2h 38m·Effortful
Brené Brown’s MorningVery good· 92.7%

Brené Brown’s Morning

Using the first part of your day to set yourself up.

MantraIntention settingResistance trainingReading (mindful)
1h 22m·Manageable
Jay Alderton’s Strength Morning for 40+Exceptional· 100%

Jay Alderton’s Strength Morning for 40+

When your body stops bouncing back like it used to.

Eating (mindful)StretchingResistance trainingCold showers
1h 43m·Manageable
Hugh Jackman’s Training MorningFair· 50%

Hugh Jackman’s Training Morning

When the gym gives you what you can’t find anywhere else.

MantraStretchingResistance trainingCold plunge
1h 48m·Manageable
Joe Wicks Training with the Family MorningVery good· 94.0%

Joe Wicks Training with the Family Morning

When you’re all going your separate ways in the morning.

HIITCooking (mindful)Eating (mindful)GratitudeBeing in nature
2h 3m·Manageable
Set Your Mood, A Morning RoutineVery good· 92.7%

Set Your Mood, A Morning Routine

When your mood feels all over the place no particular reason.

HIITCold showersGratitudeBeing in nature
1h 25m·Manageable
Dad Discipline MorningExceptional· 100%

Dad Discipline Morning

Family life wont just slow down for you to get fit.

Cardio trainingIntention settingResistance trainingStretching
1h 53m·Manageable
Foggy to clear.

Clear my head

See all 50 →
Getting Grounded MorningExceptional· 100%

Getting Grounded Morning

What let’s you hear yourself think?

Cardio trainingOpen awarenessJournalingIntention setting
1h 35m·Manageable
Hike and Latte MorningExceptional· 100%

Hike and Latte Morning

Because the gym really can’t replace time spent outside.

Reading (mindful)Being in natureIntention settingEating (mindful)
1h 28m·Manageable
Your Valuable Weekend MorningVery good· 98.3%

Your Valuable Weekend Morning

Because your best hours can’t always go to everyone but you.

Cold plungeBeing in natureCreative writingResistance training
2h 7m·Manageable
Arthur Brooks’ Happiness MorningExceptional· 100%

Arthur Brooks’ Happiness Morning

Sometimes the small wins are what really matters.

Being in natureReading (mindful)Open awarenessGratitude
1h 17m·Manageable
James Clear’s Practical Morning RoutineExceptional· 100%

James Clear’s Practical Morning Routine

For when the routine can’t be taking up the whole morning.

GratitudeBreath workReading (mindful)
38m·Gentle
Outdoor Sunday SlowdownExceptional· 100%

Outdoor Sunday Slowdown

When Sundays go by too fast.

Breath workBeing in natureVisual artsReading (mindful)
1h 51m·Manageable
A Morning for Moving and BreathingExceptional· 100%

A Morning for Moving and Breathing

Some mornings, you’re awake, but your body still feels half-asleep.

StretchingBreath workBreath countingOpen awareness
51m·Manageable
Into the ZoneExceptional· 100%

Into the Zone

The hard part is starting.

Open awarenessListening to music (mindful)JournalingIntention setting
56m·Manageable
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