How can you boost your mood in the morning?

This Burst puts effort and daylight first. It starts with twenty minutes of intervals hard enough that you couldn't hold a conversation, then one minute of cold water, five minutes writing three specific things you're grateful for, and twenty minutes outside in morning light.

How long does it take and do you need to be fit?

About 85 minutes, and any part can be scaled down on a day that needs to be slower. The cold water starts at one minute, and you can build from there if it suits you.

Who inspired this Burst?

T.J. Power, the UK author and speaker who wrote The DOSE Effect and founded The DOSE Lab. The sequence is Bearmore's own, built from what he has shared publicly, and is not a record of his actual routine.

Set Your Mood, A Morning Routine

Quality: Very good· 92.7%Effort: Manageable· 01h 25m

·Inspired by T.J. Power

When you’re already at your coffee limit.

Take charge of how you feel instead of leaving it to chance. HIIT intervals, a cold shower, some gratitude, and time in the sun.

The runsheet

1
Intervals so hard you can't talk
HIIT
Twenty minutes of hard intervals to start the day with effort rather than ease. Short, intense bursts, and the simple test is that you couldn't hold a conversation while you're doing them.
20 min activitySetup 8 min · Reset 11 min · 39 min all-in
Bearmore’s thoughts on doing hiit before cold showers
This works well because a quick cool rinse drops core temperature and rinses off sweat, helping recovery start while the workout high levels out.
2
One minute of cold water
Cold showers
One minute of cold water to finish the wash. It's deliberate discomfort you choose and complete quickly, rather than something to endure. Start at one minute and build from there if it suits you.
1 min activitySetup 6 min · Reset 6 min · 13 min all-in
Bearmore’s thoughts on doing cold showers before gratitude
This is one of the stronger pairings because the cold-then-warm contrast lets you feel warmth and comfort directly, which makes them concrete content for gratitude practice.
3
Three things you're grateful for
Gratitude
Five minutes writing three specific things you're grateful for. Power (who this Burst was inspired by) makes the point that specificity does the work, so 'my coffee was hot' beats 'my life is good'. Keep them concrete and small rather than grand.
5 min activitySetup 1 min · Reset 1 min · 7 min all-in
Bearmore’s thoughts on doing gratitude before being in nature
These go especially well together because nature can deepen any appreciation, creating a cycle of wonder and contentment.
4
Get outside
Being in nature
Twenty minutes outside to close the morning. Morning light on your eyes does its own quiet work, and texting a friend or walking with someone adds a little connection. Either way you start the day already out and moving.
20 min activitySetup 3 min · Reset 3 min · 26 min all-in
Time well spent.
1h 25m spent doing something good for yourself.

The breakdown

Burst evaluation

QualityVery good· 92.7%

Sequencing100%

Logistics85.3%

DifficultyManageable· 0

Total activity85m / 149mManageable

Physical activity21m / 29mGentle

Mental focus25m / 29mGentle

Introspection5m / 29mGentle

Creativity0m / 59mGentle

+ 4 more conditionsHow we assess →

Wellbeing focus

The relative wellbeing focus of this Burst.

HighEmotional

HighPhysical

LowSelf

MedSocial

MedIntellectual

About this Burst

This Burst is an approach rather than a strict protocol: physical effort first, then a cold shower, a moment of gratitude, and time outside. It is built to positively impact your energy and mood early, instead of leaving them to chance, and any part of it can be scaled down on a day that needs to be slower.

Authors & thinkers Burn some energy Clear my head Morning Out in nature Under 2 hours A new morning routine

Common questions

Set Your Mood, A Morning Routine1h 25m · free in the app1h 25m · free in the app