Before the Rush

The runsheet

1. 1

   

   A mindful meal, phones away

   Eating (mindful)

   Hospo in Mind is direct about not running on empty: the emotional labour of service is real, and caffeine and adrenaline only carry you so far. Sit down, eat something proper, phones away. The shift hasn't started yet, and this time is still yours.

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

   See the recommended Bearmore guide

2. Bearmore’s thoughts on doing eating (mindful) before stretching

   This works well because gentle stretching after eating can help with digestion and prevent stiffness, especially if you've been sitting.

   2

   

   Stretch

   Stretching

   Shift workers often still hold last night's service in their shoulders and hips. Ten minutes of stretching before the doors open can help that, making the body feel a bit more like your own.

   10 min activitySetup 4 min · Reset 4 min · 18 min all-in

   See the recommended Bearmore guide

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

   This can help because body awareness and any relaxation can enhance more complex breathing practices.

   3

   

   Breathe before the doors open

   Breath work

   Hospo in Mind's Module 3 is built around one skill: responding calmly when it gets tense. Five minutes of conscious breathing before service gives you a head start. Box breathing or a slow exhales work well here.

   5 min activitySetup 1 min · Reset 1 min · 7 min all-in

   See the recommended Bearmore guide

4. Bearmore’s thoughts on doing breath work before intention setting

   This pairing is especially effective because a focused mind makes intentions appear crisp, so setting them feels decisive rather than wishful.

   4

   

   One intention for the shift

   Intention setting

   Hospo in Mind teaches the difference between assertive and aggressive: clear and calm holds the line; reactive escalates it. Before service, decide one concrete thing you will or won't do tonight, and how you'd handle the moment it gets tense.

   12 min activitySetup 1 min · Reset 1 min · 14 min all-in

   See the recommended Bearmore guide

5. Bearmore’s thoughts on doing intention setting before acts of kindness

   This can pair well because intention setting may put you in a more deliberate frame of mind, which can make it easier to notice small ways to act with care.

   5

   

   Check in with a colleague

   Acts of kindness

   A genuine check-in with a teammate before service is the kind of small act Hospo in Mind's team-culture model is built on. Ask how someone is doing, offer a hand with their jobs if you can. The room's tone often starts here, back-of-house.

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

   See the recommended Bearmore guide

6. Time well spent.

   1h 16m spent doing something good for yourself.