You can do this Burst for free in the Bearmore app. It walks you through each activity, step by step. Pick a time and we'll get it ready for you.
Practice
Bourdain trained BJJ daily at Renzo Gracie from 2014 until his death, usually a private lesson then open mat for around two hours. He wrote it as the one thing that left him feeling competent on the day. Sub any martial art or hard movement for 40+ mins.
Eating (mindful)
Bourdain made meals the point of his work, not a chore between tasks. This row borrows that ethic into the day: a slow meal after training, eaten sitting, phone away, the attention he gave food on screen. Use what's actually in the kitchen.
This works well because any calm, satisfied state from mindful eating can carry into patient, engaged reading.
Reading (mindful)
Bourdain's writing leans on a wide bench of reading, with Orwell, Conrad and Hunter S. Thompson cited freely across his essays. Thirty minutes with something worth reading before you sit with the page. Fiction, journalism, anything that earns your attention.
This is an excellent pairing because reading primes the rhythms and patterns of language, which writing then draws on without needing much warming up.
Creative writing
Bourdain wrote Kitchen Confidential while working full days in a New York kitchen, and kept writing on the road through both his shows. By this point in the half-day you've already done something hard, eaten properly, and let a book settle you. Sit with the writing and see what comes out.