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 sustained aerobic effort. Nicole's research-anchored point: cardio drives brain-derived neurotrophic factor, the protein that supports brain plasticity. Sustained heart-rate elevation matters more than the modality.
This works well because a quick cool shower lowers core temperature and rinses sweat, aiding recovery once you've stabilised.
Cold showers
A few minutes of cold after the workout. Nicole frames this as a brief, cheap dopamine-and-focus practice: deliberate discomfort completed quickly, with the focus dividend lasting hours.
There's a useful connection here because alert senses after a shower may help with taking in breeze and birdsong more vividly.
Being in nature
Twenty minutes outside in morning sunlight. Nicole's circadian-alignment work puts morning light at the centre of cognitive performance later in the day. Sunglasses off if you can manage it.
This pairing is especially effective because any clarity from nature can help you set intentions that feel more genuine and grounded.
Intention setting
Five minutes setting one clear cognitive intention for the day. Nicole's MENTAL CURRENCY framing: attention is a finite daily budget; the morning is when you should allocate it. it’s just one sentence written down, and it doesn’t have to take ages.