How do you calm down before a shift?

Eat something proper instead of running on caffeine, stretch out the parts that take a beating on your feet, slow your breathing for a few minutes, decide one boundary for the night, and check in with a workmate. This Burst sequences those into about 75 minutes, drawing on Hospo in Mind's psychology-backed guidance for hospitality.

What is this routine based on?

It is composed by Bearmore from Hospo in Mind's workshop modules and published advice, not a routine they prescribe step by step. Hospo in Mind is run by Mind Up, a psychology clinic in Melbourne, and offers EAP counselling and venue workshops if you need more than a reset.

How long does it take?

About 75 minutes in full, and you can do a shorter version. The breathing alone takes five minutes and helps most right before the doors open.

Before the Rush

Quality: Exceptional· 100%Effort: Manageable· 01h 16m

Inspired by Hospo in Mind

When you're running on empty before service starts.

Arrive ready to go, not wired. A pre-shift Burst drawn from Hospo in Mind's psychology-backed approach to working in hospitality: eat properly, stretch out the body, calm your breathing down, set one boundary, and check in with a teammate before the doors open.

The runsheet

1
Pre-shift meal
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
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
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
Breathing to help you feel calm
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
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
Set one intention
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
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
Time well spent.
1h 16m that belonged to you — not the inbox, not anyone else.

The breakdown

Burst evaluation

QualityExceptional· 100%

Sequencing100%

Logistics100%

DifficultyManageable· 0

Total activity76m / 149mManageable

Physical15m / 29mGentle

Mental stillness27m / 29mGentle

Introspective37m / 149mManageable

Creative10m / 59mGentle

10 conditions evaluatedHow we assess →

Wellbeing focus

The relative wellbeing focus of this Burst.

HighEmotional

MedPhysical

HighSelf

MedSocial

MedIntellectual

About this Burst

Hospo in Mind is an Australian mental health initiative run by Mind Up, an evidence-based psychology and counselling clinic in Spotswood, Melbourne. Purpose-built for the hospitality industry, it supports bartenders, managers, and venues with EAP counselling, mental health workshops, manager coaching, and team presentations. Its tagline is 'Backed by psychology. Built with hospo in mind.'

A resetSteady the stressMental-health voicesBrandsHigh-pressure workShift workService industryAnytimeUnder 2 hours

Common questions

Before the Rush1h 16m · free in the app1h 16m · 5 activities · Exceptional 100%

Before the Rush

The runsheet

Pre-shift meal

Stretch

Breathing to help you feel calm

Set one intention

Check in with a colleague