Activity guides
Get to know the 46 activities that make up Bursts. Each one comes with a beginner's guide covering what it is, why you might try it, how to get started and the Bursts you can find it in.
Move9
Physical activities across a wide range of intensity, from cardio and strength work to slower practices focused on control, mobility and balance.
Cardio trainingCardio training is about raising your heart rate through continuous movement. From running to cycling, it builds endurance, improves heart health, & helps with weight loss. This adaptable workout is great for all, promoting overall physical health.
HIITHIIT (High-Intensity Interval Training) is a fast, flexible workout alternating intense activity with short rests. It boosts cardio, builds strength, and aids weight loss. Adaptable to all fitness levels.
Resistance trainingResistance training builds healthy muscle & boosts fitness by working all muscle groups using weights, bands, or body weight. It’s accessible to everyone, delivering benefits like increased muscle mass, stronger bones, & improved mental health.
DancingDancing is a fun, natural way to move, express emotions, & release stress. It boosts cardiovascular health, strength, coordination, & flexibility. Suitable for all fitness levels, dancing also enhances confidence, mental sharpness, & happiness.
Martial artsMartial arts spans a wide range of striking, grappling and mixed styles, from traditional practices like karate and judo to combat sports like boxing & MMA. Each builds coordination, timing, discipline and the ability to stay composed under pressure.
PilatesPilates is a low-impact exercise that targets core strength, flexibility, & body awareness through controlled movements and breath work. Ideal for all fitness levels, Pilates enhances balance & muscle tone, promoting full-body strength and stability.
StretchingStretching is an effective way to boost flexibility, reduce tension, & improve mobility. Whether done solo or as part of a workout, it relaxes muscles & enhances limberness. Regular stretching helps prevent injuries & supports better posture.
Tai ChiTai Chi is a series of slow, controlled movements that flow from one into the next. It began as a martial art, but most people now come to it as a gentle way to improve balance, coordination, focus and relaxation.
YogaYoga is a practice that blends movement, breath, and meditation to balance mind and body. Whether you're looking to boost flexibility, reduce stress, or find a moment of calm, yoga offers a simple yet powerful way to enhance your daily routine.
Hot & cold6
Activities that use heat, cold or light rather than physical effort, including cold plunges, cryotherapy, saunas, hot baths and red light therapy.
Cold plungeCold plunging means a short submersion in cold water or an ice bath, usually 10-15°C. People use it for the lift in mood and alertness, and the mental challenge of staying with the cold. Evidence for recovery is emerging but not yet settled.
Cold showersCold showers mean a short burst of cold water, usually starting warm then turning cold. Most people use them for the sharp lift in alertness and mood. Early research hints at circulation and recovery benefits, but it's still thin.
CryotherapyCryotherapy involves brief exposure to extreme cold (-129°C to -184°C) in a chamber or cryosauna. Practiced for 2-4 minutes, it’s suggested to reduce inflammation, soreness, and boost mood, circulation, and immunity.
Hot bathingHot bathing is a age-old practice known for its physical & mental benefits. Whether in an onsen or at home, soaking in warm water relaxes muscles, improves circulation, and reduces stress, offering a soothing, accessible way to rejuvenate & recharge.
Red light therapyRed light therapy uses specific wavelengths of low-level light in short, easy sessions. People use it to support recovery and skin health. The research is promising for inflammation and skin but still early, so treat the claims as tentative.
SaunaSaunas use heat to relax the body. Sitting in the warmth eases tight muscles, lifts circulation, and gives you quiet, screen-free time to switch off. Stress relief and muscle relaxation are the best-supported reasons people use them.
In nature3
Ways to spend time in nature, from walking and sitting outdoors to gardening and wildlife observation.
Being in natureBeing in nature is a simple way to refresh both mind and body. Whether you're walking through a park or sitting in your backyard, nature helps you disconnect, breathe deeply, and reset. Even a short break outside can boost focus and clarity.
GardeningGardening is a rewarding activity for anyone, whether you have a large yard or small balcony. It’s about nurturing life, creating beauty, and even growing food. From indoor to outdoor, it offers relaxation & pride as you watch your efforts bloom.
Wildlife observationWildlife observation is a rewarding activity that invites you to explore nature, anywhere you are. By watching birds & other creatures, you can deepen your connection to the environment & discover a hidden world through patience & attention.
Sit & breathe7
Breathing and meditation practices that range from sharpening focus to deep rest, with little or no equipment needed.
Breath workBreath work is a simple yet powerful practice using conscious breathing to improve mental and physical well-being. By intentionally controlling your breath, it promotes relaxation, enhances physical capacity, and supports overall health and vitality.
Meditation (compassion)Meditation for compassion involves practices like loving-kindness meditation, designed to cultivate empathy and kindness toward yourself & others. By focusing on compassion, you reduce negative emotions, build resilience, & foster deeper connections.
Breath countingBreath counting is a simple yet effective meditation technique where you focus on counting your breaths to calm the mind and sharpen concentration. It helps you stay focused on the present moment, making it easier to reduce mental distractions.
MantraMantra meditation uses the repetition of a word or sound to focus the mind and deepen concentration. This practice creates a steady rhythm, helping you block out distractions and foster mental clarity, bringing you to a calm, focused state.
Open awarenessOpen awareness meditation invites you to observe your surroundings, thoughts, and sensations without judgment. This practice enhances your ability to remain present & aware, helping you build focus without becoming overwhelmed by distractions.
Body scanBody scan is a meditation practice where you mentally focus on each part of your body, promoting relaxation & heightened awareness. It’s simple to do & is proven to reduce stress, anxiety, and pain, leaving you more calm and connected with your body.
Yoga NidraYoga Nidra is a guided meditation practice that brings you to a deeply relaxed state, often described as ‘conscious sleep.’ With no physical movement required, it helps reduce stress, improve sleep, and bring a sense of calm to your busy day.
Life basics6
Everyday activities like cooking, eating, reading, tidying and listening to music, done with intention and your attention on only the activity.
Cooking (mindful)Conscious cooking is about preparing meals with mindfulness and intention. From choosing fresh ingredients to savoring the cooking process, it encourages creativity, healthier choices, & a deeper connection to the food you eat & how it nourishes you.
Decluttering (mindful)Decluttering means removing what you no longer need so your space feels calmer and more ordered. Letting things go can make room for clearer thinking and a bit more ease at home. The link to lower stress is widely felt but only loosely backed.
Eating (mindful)Conscious eating is about being fully present during meals, engaging all your senses. By savoring each bite and listening to your body, you can enjoy food more, improve digestion, and develop healthier eating habits, leading to greater satisfaction.
Listening to music (mindful)Listening to music mindfully means giving it your full attention, allowing the sounds to guide your thoughts and emotions. Whether it’s blues, classical, or anything in between, the goal is to feel the music and let it shift your mood.
Reading (mindful)Reading is about engaging with ideas, stories, information or perspectives in a focused and intentional way. This can happen through a physical book, a digital article or listening to an audiobook.
Tidying & cleaning (mindful)Tidying and cleaning keep your space orderly and fresh. Many people find a neat space helps them focus and feel more settled, with a quiet satisfaction in the doing. The wellbeing link is commonly reported but only lightly evidenced.
Work things out9
Practices for making sense of thoughts, emotions and patterns, whether you're reflecting on the past, looking ahead or getting some outside support.
Intention settingIntention setting is the practice of defining clear, purposeful goals for how you want to show up in your day or life. By focusing your mind & effort, it helps you align your actions with your values, fostering clarity & meaningful progress.
GratitudeGratitude helps shift your perspective by intentionally focusing on life's positives, big or small. It fosters contentment, reduces stress, & improves mood. This self-led practice can be shared, spreading positivity & amplifying its impact.
JournalingJournaling provides a space to freely express thoughts & process emotions without judgment. By writing what's on your mind, you can gain clarity & track growth. It’s a flexible practice for self-reflection, problem-solving, & personal understanding.
Tapping (EFT)Tapping (EFT) is a technique where you focus on a specific thought, feeling or problem while tapping on points on your face and body with your fingertips. It is often used to reduce stress, lower emotional intensity and feel more settled.
AI therapyAI therapy uses innovative tech to offer mental health support via chatbots & AI-driven tools. This provides flexible, accessible care, including continuous monitoring & hybrid models that blend AI with human therapists, available anytime, anywhere.
NeurofeedbackNeurofeedback measures your brain’s electrical activity using small sensors placed on your scalp. That activity is then fed back to you in real time, usually through a screen or sound. The idea is that this helps to train your brain.
Self-guided inquirySelf-guided inquiry is a structured, intentional process that helps you explore thoughts & beliefs for personal growth. By asking specific questions & analyzing your responses, you uncover patterns & gain clarity, leading to deeper self-awareness.
Talk therapyTalk therapy is a collaborative process with a licensed professional to address emotional challenges. Whether facing anxiety, trauma, or seeking personal growth, it offers a safe, confidential space to navigate your thoughts & life transitions.
VisualisationVisualization is the practice of creating mental images to help clarify goals, reduce stress, or improve performance. By vividly imagining desired results, you can enhance focus, boost confidence, & strengthen your mind-body connection.
Create & help6
Activities that involve making something or doing something for someone else, with the focus extending beyond yourself.
CraftCrafting offers a hands-on way to create something tangible, from jewelry to home decor. It allows you to disconnect from the digital world and focus on turning raw materials into something unique. The satisfaction of creating can be truly rewarding.
Creating musicCreating music is for everyone, no experience needed. Use simple tools like your voice, instruments, or apps like GarageBand or Soundtrap. Experiment with different genres, & collaborate with others, making the process fun & expressive.
Creative writingCreative writing allows you to express thoughts, ideas, & emotions through words. From poetry, to short stories, this form of expression fosters creativity and self-awareness, helping you find your voice & reflect on your experiences.
Visual artsVisual arts encompass a wide range of activities like painting, drawing, photography, & sculpture. It’s a medium for expressing ideas, emotions, & perspectives through visual elements, offering an opportunity to explore creativity & self-expression.
Acts of kindnessActs of kindness go beyond being nice. They build meaningful connections & strengthen communities. From helping a neighbour to supporting a cause, small actions can lift spirits, make a difference, and brighten someone's day.
Formal volunteeringFormal volunteering is a structured way to contribute your skills and time while supporting causes that matter. By engaging with local organizations, you build connections, learn, and create a lasting impact within your community.