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
Gretchen has been running #Move26in26 throughout 2026: twenty-six minutes of movement daily. The walk version is what she models most; brisk enough to count, slow enough to think. Outside if you can.
There's a useful connection here because elevated mood makes spotting thankfulness easier, especially after a quick breath cool-down.
Gratitude
Her Five Things Making Me Happy register, drawn from her newsletter of the same name. Five small notes about things that went well lately. Not aspirational; specific to today and yesterday.
This is a strong combination because gratitude practice surfaces specific things worth remembering, which writing then captures and makes available later.
Journaling
Gretchen's Four Tendencies framework asks how you respond to expectations. Ten minutes writing on one question: whose expectations are running your day, and have you noticed? Answer one prompt on the page; consistency matters more than depth.
This works well because writing clears mental clutter, and tidying extends the same impulse out into the space around you.
Tidying & cleaning (mindful)
From Outer Order Inner Calm: fifteen minutes of small tidying as a mood-stabiliser, not as housework. One area with some mess you've been walking past. Making some order outside helps the order inside.