Summing Up the Day Before You Sleep
Designed by BearmoreSome evenings need to step out of the normal routine.
Wrap up the day before bed, so it isn’t still going round in your head. Slow your breathing, think back over the day, notice what went well, then spend some time getting whatever’s still on your mind down on paper.
The runsheet
Slow your breathing down
Breath workTen minutes of slow nasal breath is the first sign to you that the day is coming to a close. Nothing too complicated here; the chemistry does the work.
10 min activityBearmore’s thoughts on doing breath work before self-guided inquiry
This can help because a calm, clearer state can help you approach inquiry with less anxiety and more openness.
Name it in one word
Self-guided inquiryPick the single word that names what the day was actually like for you. Not aspirational, not branded; an honest word. Sit with it for fifteen minutes before you write.
15 min activityBearmore’s thoughts on doing self-guided inquiry before gratitude
This can be a good pairing because gratitude practice can build on any self-awareness from your inquiry.
Three small thanks
GratitudeThree things that went well today, written down. This can balance out the mental stocktake of what-went-wrong inputs everywhere else. The point is the listing, not forcing the gratitude.
10 min activityBearmore’s thoughts on doing gratitude before journaling
This is a strong combination because gratitude practice surfaces specific things worth remembering, which writing then captures and makes available later.
One page of journaling
JournalingFifteen minutes of writing what’s been on. your mind from the day. School counsellors see a lot of what isn't said; the practice is to put your own version of that down on paper before trying to sleep.
15 min activityTime well spent.
1h 2m spent doing something good for yourself.
The breakdown
Burst evaluation
Wellbeing focus
About this Burst
This Burst is built around the small, accessible mental-health practices that works in a tired adult's day. It keeps that register across four small moves: a breathing round to settle, one word that honestly names how today was, three small thanks for what went well, and a journal to get it down on paper.