Sweat, Cold and Gratitude Morning
Designed by Bearmore
Inspired by T.J. PowerWhen your mood feels all over the place no particular reason.
Set the tone of your mood rather than leave it to chance. T.J. Power's morning, is kept to four moves: hard intervals, a cold shower, a specific gratitude, and time in sunlight.
The runsheet
Morning intervals
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.
20 min activityBearmore’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.
Cold finish
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.
1 min activityBearmore’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.
Gratitude note
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.
5 min activityBearmore’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.
Time outside
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 activityTime well spent.
1h 25m that belonged to you — not the inbox, not anyone else.
The breakdown
Burst evaluation
Wellbeing focus
About this Burst
T.J. Power is a UK-based author, speaker, and founder of The DOSE Lab. Author of The DOSE Effect (2024). Created the DOSE framework, which maps daily wellbeing to four neurochemicals (Dopamine, Oxytocin, Serotonin, Endorphins). Macro tier (~1.1M Instagram followers). Plainspoken, evidence-adjacent approach; UK-based, aligns well with the Bearmore audience.