Jet Lag
Designed by BearmoreYou've landed, but your body's still in another timezone.
Start shaking off that jet lag from day one of a new time zone. A first-day travel reset: go for a walk in sunlight, a bit of breathwork, a slow local breakfast, and set an intention for the day.
The runsheet
Get outside into daylight
Being in natureGet outside not long after you wake and walk around if you can. A loop of the block is plenty. If the sky is grey, a bright window and a slow wander still count, and the walking might be helpful if you’ve been sitting a lot through the travelling.
20 min activityBearmore’s thoughts on doing being in nature before breath work
This works well because a relaxed nervous system from time outside can prepare the body for structured breathing.
Controlled breathing
Breath workLosing sleep can leave you wired and heavy at the same time, so sit for a few minutes and gently lengthen the exhale to bring things down a notch. Keep it easy rather than forceful, letting a slow, even breath help you before the day gets going.
10 min activityBearmore’s thoughts on doing breath work before eating (mindful)
There's a useful connection here because a calm, regulated state can help you eat more slowly and notice satiety.
A local-time mindful breakfast
Eating (mindful)Eat breakfast at the local breakfast hour, even if your stomach thinks it is the middle of the night. Sitting down to it, and being really present can up the experience a notch.
15 min activityBearmore’s thoughts on doing eating (mindful) before intention setting
This can help because the grounded feeling from nourishing yourself can help you feel stable and clear when setting intentions.
An intention to take you through
Intention settingSpend a few minutes sketching a loose plan, roughly when you will eat, get outside again and head to bed on local time. The aim is to last until a local bedtime rather than crashing at two in the afternoon.
10 min activityTime well spent.
1h 11m spent doing something good for yourself.
The breakdown
Burst evaluation
Wellbeing focus
About this Burst
Jet lag is physiology, not a weakness or a failure of willpower. When you cross time zones, your body clock is still running on where you came from, and it might take a few days to catch up. This is the first morning after a long-haul arrival, the part of the trip where a little structure helps most.