Burst activity menu
Use this page to get familiar with how Bursts work before you start yours. You can browse the activities, see the suggested timings and get a feel for why some parts of the brief work the way they do.
If you're in the brainstorming phase, read down the list and note anything you want to include. Use the duration advice to keep the overall length of your Burst in mind. If you're refining an existing draft, scan for what else might fit, especially from themes you haven't drawn from yet.
So what's on the menu? 46 of the strongest evidence-backed activities we could find.
How to understand the timing suggestions
- Practice durations
- The practice length window where an activity session tends to score highest. It spans the lowest end of a 'short' practice length up to the longest end of an 'optimal' practice length, based on a load of data and research.
- Setup
- Suggested time before the practice itself. We factor in starting the session in the app, getting into the right clothes, gathering any gear, and getting to (and preparing) the right space.
- Reset
- Suggested time after the practice. We factor in ending the session in the app, getting back into normal clothes, putting gear away, resetting the space, and showering if needed.
- With that said…
- Activity sessions using times outside what's suggested below are still possible to include, it's just that logistic scoring may be impacted.
Move
Physical activities across a wide range of intensity, from cardio and strength work to slower practices focused on control, mobility and balance.
Hot & cold
Activities that use heat, cold or light rather than physical effort, including cold plunges, cryotherapy, saunas, hot baths and red light therapy.
In nature
Ways to spend time in nature, from walking and sitting outdoors to gardening and wildlife observation.
Sit & breathe
Breathing and meditation practices that range from sharpening focus to deep rest, with little or no equipment needed.
Life basics
Everyday activities like cooking, eating, reading, tidying and listening to music, done with intention and your attention on only the activity.
Work things out
Practices for making sense of thoughts, emotions and patterns, whether you're reflecting on the past, looking ahead or getting some outside support.
Create & help
Activities that involve making something or doing something for someone else, with the focus extending beyond yourself.
Other Burst items
Beyond activities, you can include three other items in a Burst. They don't have a suggested practice duration in the same way, but they affect logistic scoring in their own ways.
Travel
Time getting between activities, or to and from a venue.
Counted as part of the gap between activities. Long stretches of activity plus travel with no break begin to drag the score.
Break
A pause built into the Burst with no activity and no meal.
Best kept under 3 hours between breaks. 3 to 4 hours starts to drag attention; over 4 hours flags as a problem.
Nutrition
Time built in to eat properly.
For longer Bursts, going more than 4 to 6 hours without refuelling will hurt energy and focus. Beyond 6 hours flags as a problem.
Choose the activities you want to use, then fill out the Burst brief.
The brief works through the activity menu theme by theme, while collecting the information we need to assess and publish your Burst.