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.
HIIT
Twenty minutes of hard intervals to start the day with effort rather than ease. T.J. Power leans on short, intense bursts, and the simple test is that you couldn't hold a conversation while you're doing them.
This works well because a quick cool rinse drops core temperature and rinses off sweat, helping recovery start while the workout high levels out.
Cold showers
One minute of cold water to finish the wash. T.J. Power frames it as deliberate discomfort you choose and complete quickly, rather than something to endure. Start at one minute and build from there if it suits you.
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.
Gratitude
Five minutes writing three specific things you're grateful for. T.J. Power's point is that specificity does the work, so 'my coffee was hot' beats 'my life is good'. Keep them concrete and small rather than grand.
These go especially well together because nature can deepen any appreciation, creating a cycle of wonder and contentment.
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.