Back of House, Back to Yourself

Back of House, Back to Yourself

Good· 78.7%Manageable· 01h 11m
Designed by Bearmore
·Inspired by The Burnt Chef Project

Still feeling like you’re working even after the door shuts.

Come back to yourself after a shift that left you wired, numb, or wrung out. A sequenced Burst, drawing from The Burnt Chef Project's own resources: a break, journal for a few minutes, a breathing practice, a slow meal, and a caring check-in for one of your colleagues.

The runsheet

  1. 1
    Step outside

    Step outside

    Practice

    The Going Home Checklist closes with a direct instruction: 'switch your attention to home: rest and recharge'. Step outside, phone away, and let the shift stay on the other side of the door.

    5 min activitySetup 0 min · Reset 0 min · 5 min all-in
  2. 2
    Writing about it

    Writing about it

    Journaling

    The Burnt Chef Project frames a shift-end thought diary as a way to start processing the emotions you felt during the shift. Write what was hard, what went well, and one line on how you feel right now. Three things that went well is the closer.

    15 min activitySetup 1 min · Reset 1 min · 17 min all-in

  3. Bearmore’s thoughts on doing journaling before breath work

    This works well because structured breathing can help ease any tension the writing surfaced.

    3
    In for 4, out for 6

    In for 4, out for 6

    Breath work

    The Wellbeing Workbook specifies this one breathing reset: in for four counts, out for six, repeated. The longer exhale cues you to slow down. Repeat until it bores you into feeling calm!

    10 min activitySetup 1 min · Reset 1 min · 12 min all-in

  4. Bearmore’s thoughts on doing breath work before eating (mindful)

    There's a useful connection here because a calm, regulated state can help you eat more slowly and notice satiety.

    4
    Sit down to eat

    Sit down to eat

    Eating (mindful)

    The Wellbeing Workbook is direct: slow things down and eat properly. In a post-shift context, sitting down to eat without a screen is itself the practice. Phone away, no multitasking, just the food.

    15 min activitySetup 3 min · Reset 3 min · 21 min all-in

  5. Bearmore’s thoughts on doing eating (mindful) before acts of kindness

    This can help because any nourished, content feeling from mindful eating can make you feel more open to helping others.

    5
    Check on a teammate

    Check on a teammate

    Acts of kindness

    The Going Home Checklist is specific: 'check on a colleague before you leave: are they OK?'. A short check-in, a text or a call, does two things: it helps them and could put you into a different state at the same time.

    10 min activitySetup 3 min · Reset 3 min · 16 min all-in

  6. Time well spent.

    1h 11m that belonged to you — not the inbox, not anyone else.

The breakdown

Burst evaluation

QualityGood· 78.7%
Sequencing75%
Logistics82.3%
DifficultyManageable· 0
Total activity71m / 149mManageable
Physical10m / 29mGentle
Mental stillness30m / 119mManageable
Introspective40m / 149mManageable
Creative25m / 59mGentle
10 conditions evaluatedHow we assess →

Wellbeing focus

The relative wellbeing focus of this Burst.

HighEmotional
MedPhysical
HighSelf
MedSocial
MedIntellectual

About this Burst

The Burnt Chef Project is a non-profit mental-health social enterprise founded in May 2019 by Kris Hall to attempt to eradicate mental-health stigma in hospitality. UK-founded (Castle Cary, Somerset), now global with an ambassador network reaching 184 countries. Provides free support, peer programmes, training, and downloadable resources for hospitality and leisure industry workers. theburntchefproject.com

A resetSteady the stressWind down for the nightMental-health voicesBrandsShift workService industryEveningUnder 2 hours

Common questions

Back of House, Back to Yourself1h 11m · free in the app