What is Brené Brown's morning routine?

She has described waking around 6:30 or 7 and holding a gratitude practice before her feet hit the floor, alongside a short prayer or quiet time, a written permission slip where she gives herself permission to feel whatever the day asks, and non-negotiable movement. This Burst is inspired by those anchors and adds a short reading practice.

What is a permission slip in Brené Brown's practice?

A permission slip is a written line she gives herself each day, such as "today I give myself permission to feel uncertain and do it anyway". She has described it across multiple Unlocking Us episodes and in Rising Strong as a grounding tool rather than an affirmation.

How long is the routine?

About 82 minutes in full: roughly 9 minutes for the mantra, 7 for the permission slip, 49 for the strength session including setup and reset, and 17 for reading. You can drop the reading row for a tighter 65-minute version.

Do I need to pray to do this routine?

No. The opening row is built as a mantra practice for people who don't pray: one short phrase repeated for about seven minutes. Brené prays; the Burst translates that into something anyone can do.

Brené Brown’s Morning

Quality: Very good· 92.7%Effort: Manageable· 01h 22m

Inspired by Brené Brown

Using the first part of your day to set yourself up.

Get your feet under you before your inbox starts pushing you around. A morning Burst inspired by Brené Brown's daily anchors: a few minutes to meditate, a written permission slip done via an intention, and a resistance training session.

The runsheet

1
Mantra practice
Mantra
Brené appreciates moments to get still. This can be done through mantra practice for just seven minutes.
7 min activitySetup 1 min · Reset 1 min · 9 min all-in
Bearmore’s thoughts on doing mantra before intention setting
This pairing is especially effective because a clear, focused mind frames intentions crisply, allowing words to flow more easily.
2
An intention
Intention setting
Brené writes about giving herself a daily written permission to feel awkward, brave or unsure in the day ahead. One specific line she writes: today I give myself permission to ___.
5 min activitySetup 1 min · Reset 1 min · 7 min all-in
Bearmore’s thoughts on doing intention setting before resistance training
This can pair well because intention setting may sharpen attention before training, even if the workout itself quickly becomes the main focus.
3
Strength session
Resistance training
Brené has talked about training as non-negotiable for managing her energy. It’s a real session, three or four big sets, finish on a weight that felt hard but still possible.
30 min activitySetup 8 min · Reset 11 min · 49 min all-in
Bearmore’s thoughts on doing resistance training before reading (mindful)
This can be a good pairing because once breathing settles, the cleared head from lifting can carry into focused reading.
4
Read a chapter or an essay
Reading (mindful)
Brené is a researcher; reading is part of how she stays sharp. Fifteen minutes reading a chapter, an essay, or a poem. Her book club picks are public if you want a shortcut.
15 min activitySetup 1 min · Reset 1 min · 17 min all-in
Time well spent.
1h 22m spent doing something good for yourself.

The breakdown

Burst evaluation

QualityVery good· 92.7%

Sequencing100%

Logistics85.3%

DifficultyManageable· 0

Total activity82m / 149mManageable

Physical activity30m / 59mManageable

Mental focus27m / 29mGentle

Introspection5m / 29mGentle

Creativity0m / 59mGentle

+ 4 more conditionsHow we assess →

Wellbeing focus

The relative wellbeing focus of this Burst.

HighEmotional

HighPhysical

HighSelf

MedSocial

HighIntellectual

About this Burst

Brené Brown is an American research professor at the University of Houston and author of six number-one New York Times bestsellers including Daring Greatly, Rising Strong and Atlas of the Heart. She hosts the Unlocking Us and Dare to Lead podcasts. Her work centres on vulnerability, shame, courage and empathy.

Authors & thinkers Book lovers Burn some energy Mental-health voices Morning Off the podcasts Under 2 hours A new morning routine Most loved

Common questions

Brené Brown’s Morning1h 22m · free in the app1h 22m · free in the app