Outdoor Sunday Slowdown
Designed by Bearmore
Inspired by Dr Rangan ChatterjeeWhen Sundays go by too fast.
Spend a Sunday slowing down. Composed from Dr Chatterjee's '5 things to try in April': a short breathing practice, a long walk, some time drawing, an outside breather, then a new book.
The runsheet
Five minutes of breathing
Breath workDr Chatterjee suggests trying a new breathing technique each day, citing the James Nestor podcast for ideas. Box breathing, alternate-nostril, or physiological sigh all fit; pick one and give it five minutes.
5 min activityBearmore’s thoughts on doing breath work before being in nature
This can be a good pairing because regulated breathing and any calm can enhance your sense of connection with the natural world.
Long walk outside
Being in natureDr Chatterjee's April suggestion: thirty minutes outdoors each day. On a Sunday, walk to nowhere in particular; pace, route, and phone-free vibe are all yours.
30 min activityBearmore’s thoughts on doing being in nature before visual arts
This is an excellent pairing because the colours, shapes, and textures from outside often fuel artistic inspiration directly.
Draw
Visual artsSource says: make time for a passion, something that lights you up. We've defaulted to Visual arts. Substitute craft, music-making, writing, or gardening to whatever passion is yours.
20 min activityBearmore’s thoughts on doing visual arts before being in nature
There's a useful connection here because nature can extend any creative awareness and appreciation for beauty.
Getting outside
Being in natureDr Chatterjee's idea is a five-minute outdoor workday break. On a Sunday, treat this as an attention cleanser: step outside for fifteen minutes between the creative session and the book.
15 min activityBearmore’s thoughts on doing being in nature before reading (mindful)
This works well because the settled, attentive state from outside can carry into reading and make engagement feel easier.
A new book
Reading (mindful)Start a new book this month. Pick something you've been meaning to crack open. Fiction, biography, anything that pulls you in beyond the week's noise.
15 min activityTime well spent.
1h 51m spent doing something good for yourself.
The breakdown
Burst evaluation
Wellbeing focus
About this Burst
Dr Rangan Chatterjee is a UK GP, professor, and host of the 'Feel Better, Live More' podcast (350 million listens). Author of six bestselling books on simple, evidence-aware health change. Co-founder of DO Health. Based in the UK; over 20 years in NHS general practice shapes his framing of small, daily habits over large interventions.