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
Brad runs most mornings and writes about it as thinking time, not training time. Thirty minutes of steady aerobic effort with no podcast on, no metrics to chase. The point is the cadence and the space it can give you.
This works well because post-cardio clarity lets you rest in spacious attention without fidgeting or nodding off.
Open awareness
His groundedness work names presence as a daily practice rather than a state. Fifteen minutes sitting with no agenda, no productivity attached. The aim is the practice, not what comes up during it.
This works well because open awareness creates room for thoughts to arrive without forcing them, and writing catches what's surfaced.
Journaling
Brad has written about journalling as the cleanest tool for self-knowledge, the second of his groundedness principles. Fifteen minutes putting down what the run and the meditation brought up.
This is an excellent pairing because writing can help clarify what you want, so your intentions may feel more specific and real.
Intention setting
Brad's framing on intention is shorter than most. Pick the two or three things today actually needs, not the ten you wish it did. Patience as a practice means letting the rest wait until tomorrow.