Matt D'Avella’s Slow Morning

The runsheet

1. 1

   

   Time-efficient strength work

   Resistance training

   Matt's documented training regime after becoming a parent: thirty minutes of compound strength work designed to produce the most return for the least time. His video with Coach Eugene Teo lays out the exact protocol if you want the specifics.

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

   A recommended Bearmore guide has been picked

2. Bearmore’s thoughts on doing resistance training before open awareness

   There's a useful connection here because heightened body sensations from heavy lifts make widening focus feel anchored rather than floaty.

   2

   

   Quiet meditation

   Open awareness

   Fifteen minutes of meditation after the body is settled from exercising. Matt's slow-morning content repeatedly returns to the value of an unhurried start before the day kicks off. Sit comfortably, eyes closed, give it a go.

   15 min activitySetup 1 min · Reset 1 min · 17 min all-in

   A recommended Bearmore guide has been picked

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

   This works well because open awareness can naturally extend into attentive, present-moment eating without forcing focus.

   3

   

   Simple breakfast

   Eating (mindful)

   A simple breakfast eaten slowly. Coffee, eggs, oats, fruit, whatever your version is. No phone at the table; really taking time to be present to the meal is the practice.

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

   A recommended Bearmore guide has been picked

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

   This works well because any reflective mood from mindful eating can inspire writing, especially about sensory experiences or gratitude.

   4

   

   Creative work block

   Creative writing

   Thirty minutes of creative work to finish the morning routine. Matt's output is films and videos but the writing happens first. For most readers this is the script, the post, the long-form note, whatever your equivalent is. Phone elsewhere.

   30 min activitySetup 3 min · Reset 3 min · 36 min all-in

   A recommended Bearmore guide has been picked

5. Time well spent.

   2h 3m that belonged to you — not the inbox, not anyone else.