Brené Brown’s Grounding Morning
Designed by Bearmore
Inspired by Brené BrownThe brave thing today might just be starting.
Get your feet under you before your inbox starts pushing you around. A morning Burst inspired by Brené Brown's daily anchors: a few quiet minutes to meditate before the day starts, a small written permission slip done via an intention, and a resistance training session.
The runsheet
Meditate
Brené prays. This can be swapped out for a mantra practices for users who don't: one short phrase you trust, said inside or under the breath for ten minutes.
10 min activityBearmore’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.
Permission slip
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 activityBearmore’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.
Strength session
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 activityBearmore’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.
Reading
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 activityTime well spent.
1h 25m that belonged to you — not the inbox, not anyone else.
The breakdown
Burst evaluation
Wellbeing focus
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.