Mark Manson’s Solid Morning Sequence

The runsheet

1. 1

   

   Walk or run

   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.

   30 min activitySetup 8 min · Reset 11 min · 49 min all-in

   See the recommended Bearmore guide

2. Bearmore’s thoughts on doing cardio training before eating (mindful)

   This works well because cardio depletes energy stores, and mindful eating helps refuel in a healthy, conscious way.

   2

   

   Breakfast, no phone

   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.

   15 min activitySetup 3 min · Reset 3 min · 21 min all-in

   See the recommended Bearmore guide

3. Bearmore’s thoughts on doing eating (mindful) before reading (mindful)

   This works well because any calm, satisfied state from mindful eating can carry into patient, engaged reading.

   3

   

   Read for about twenty pages

   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.

   25 min activitySetup 1 min · Reset 1 min · 27 min all-in

   See the recommended Bearmore guide

4. Bearmore’s thoughts on doing reading (mindful) before creative writing

   This is an excellent pairing because reading primes the rhythms and patterns of language, which writing then draws on without needing much warming up.

   4

   

   Write something

   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.

   15 min activitySetup 3 min · Reset 3 min · 21 min all-in

   See the recommended Bearmore guide

5. Time well spent.

   1h 58m spent doing something good for yourself.