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.
Cardio training
Mosconi's neuroscience research consistently names sustained aerobic activity as the most under-prescribed cognitive intervention in midlife. Twenty-five minutes of moderate cardio; the dose she advocates is regularity over intensity.
This is an excellent pairing because warm muscles lengthen easily, so stretching now improves range and may help lessen tomorrow's stiffness.
Stretching
Ten minutes of slow stretching as another level of wake-up for the body. Mosconi treats stretching as both mobility and stress practice; the body wakes up and the system stays parasympathetic-leaning.
This can help because body awareness and any relaxation can enhance more complex breathing practices.
Breath work
Mosconi's stress work treats cortisol as a brain-health variable. Ten minutes of slow nasal breath to nudge the system parasympathetic. The point is the regularity; cumulative effect across years, not a single morning.
There's a useful connection here because a calm, regulated state can help you eat more slowly and notice satiety.
Eating (mindful)
Mosconi’s menopause brain work points to a protein-and-omega-3 breakfast as a simple nutrition move that may support cognitive symptoms. Give yourself 15 minutes to sit down and eat it, eggs, yoghurt, oily fish, or whatever you prefer.
This is an excellent pairing because writing can help you capture the sensations and reflections before they fade, so you can return to them later.
Journaling
Ten minutes of writing to help clear your thinking. Mosconi has spoken about ordered cognition as something you can practise finding, rather than waiting for it to happen. Write about what’s heavy, write about what’s on your mind, then let it go.