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.
Reading (mindful)
Fifteen minutes with an actual book, and no screen on-the-go at the same time. Keanu’s life is often shown reading on the subway without security; the morning version is reading in your own space. Pick a chapter, read it slowly, keep all other distractions away.
This can help because the contemplative state from reading can carry into kindness, where considered attention to others matters.
Acts of kindness
Ten minutes doing one small unannounced good thing. A coffee paid for the next person, a long thank-you to the person who delivered something, the lift home given without making it about the giving.
This is an excellent pairing because nature may deepen warm feelings from helping, offering a calm space to reflect on connection.
Being in nature
Half an hour outside on the bike, on the motorcycle, or on foot. It might be a ride to the cafe, a walk down the canal, a slow lap of the park. The point is solitary outdoor time without a destination required, and long enough that the contemplative time the ride is famous for can be felt.