Planning for Kindness Morning
Designed by Bearmore
Inspired by Action for HappinessBecause making space for it makes it more likely.
Plan for some kindness in the day before everything else takes over. A morning Burst inspired by Action for Happiness's Action Calendars: three things you're glad of, one kind act planned out, a walk where the pace gives you time to think, and setting an intention for today.
The runsheet
Three small thanks
GratitudeAction for Happiness have been running Action Calendars since 2014, and gratitude prompts are their most repeated entry. Three things that actually went well today, written down, before your thinking jumps straight on to what didn't. Ten minutes is more than enough.
10 min activityBearmore’s thoughts on doing gratitude before acts of kindness
This is an excellent pairing because warm feelings from gratitude can make acts of kindness feel more natural and genuine.
One kind action
Acts of kindnessPick one small kindness you will do today, then plan it. A short message, an introduction, a thank-you that goes further than it has to. Action for Happiness frame this as a practice, not an impulse, which is why it lands when written down.
15 min activityBearmore’s thoughts on doing acts of kindness before being in nature
This is an excellent pairing because nature may deepen warm feelings from helping, offering a calm space to reflect on connection.
Get into nature
Being in natureA long enough walk outside that you can actually think the day through. Their movement frames walking as a wellbeing tool rather than exercise. Pace whatever feels right; the point is the time and the air, not the step count.
25 min activityBearmore’s thoughts on doing being in nature before intention setting
This pairing is especially effective because any clarity from nature can help you set intentions that feel more genuine and grounded.
An intention to set you up
Intention settingAction for Happiness calendars often nudge you to look for something rather than fix something. Pick one thing to pay attention to today: a small kindness, a sign of progress, the weather. Setting it now means the intention has a better chance of steering you through the day.
5 min activityTime well spent.
1h 11m spent doing something good for yourself.
The breakdown
Burst evaluation
Wellbeing focus
About this Burst
Action for Happiness is a UK-based movement founded in 2010 by Lord Richard Layard, Sir Anthony Seldon, Sir Geoff Mulgan, and Dr Mark Williamson. The Dalai Lama is patron. The movement has 270K members across 190 countries and publishes monthly Action Calendars with daily wellbeing prompts. The Exploring What Matters course is RCT-validated, showing meaningful gains in wellbeing, mental health, and pro-sociality.