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
Thirty minutes of moving the body, walk or jog or somewhere inbetween. Mark's framing is that the workout doesn't need to be extreme; the consistency does. Sustained low-key effort, not intervals.
This works well because cardio depletes energy stores, and mindful eating helps refuel in a healthy, conscious way.
Eating (mindful)
Sit down for breakfast, fifteen minutes, no phone. Whatever you actually like, not the photogenic version. The point is sitting and really paying attention, not the instagram-worthy plate.
This works well because any calm, satisfied state from mindful eating can carry into patient, engaged reading.
Reading (mindful)
Twenty pages of a book before going anywhere near a screen. Mark's recommended reading runs to philosophy, psychology, and the occasional novel; pick something that asks to think more deeply.
This is an excellent pairing because reading primes the rhythms and patterns of language, which writing then draws on without needing much warming up.
Creative writing
Fifteen minutes of writing, even if no one will read it. Mark's day is built on this practice; for most readers it's a notebook page or a working draft of something you'd like to think more clearly about.