Give Yourself Sunday

The runsheet

1. 1

   

   A plan and an intention

   Intention setting

   Before a passage, a sailor reads the weather and sets the plan. Do the same with your day: scan what’s ahead for the day, hone in on what matters, and name the one thing you want to focus on as you move through it. Keep it short, straightforward and positive.

   10 min activitySetup 1 min · Reset 1 min · 12 min all-in

   See the recommended Bearmore guide

2. Bearmore’s thoughts on doing intention setting before tidying & cleaning (mindful)

   This can work well because intention setting may create a clearer mental state, and mindful cleaning gives you a practical way to move from thought into action.

   2

   

   Make the place shipshape

   Tidying & cleaning (mindful)

   At sea you stow and secure everything so nothing breaks loose when the weather turns. Bring that to your home: put things back where they belong, and make the room shipshape and looking nice.

   25 min activitySetup 3 min · Reset 3 min · 31 min all-in

   See the recommended Bearmore guide

3. Bearmore’s thoughts on doing tidying & cleaning (mindful) before being in nature

   There's a useful connection here because nature can provide refreshing contrast while maintaining any sense of calm from caring for your indoor space.

   3

   

   Outside, eyes on the horizon

   Being in nature

   On a long crossing the horizon is the steady reference point when everything else is moving. Get outside to water or open sky and let your eyes rest on the distance. No phone, no plan, just the air and the long view.

   45 min activitySetup 3 min · Reset 3 min · 51 min all-in

   See the recommended Bearmore guide

4. Bearmore’s thoughts on doing being in nature before journaling

   This is a strong combination because nature gives journaling fresh sensory detail and reflective material that's harder to summon at a desk.

   4

   

   The journal is your logbook

   Journaling

   Every voyage keeps a log: what happened, what changed, what comes next. Do the same on the page. Note where the day is at, not where it should be, and write down your next move so it is decided before you move on.

   14 min activitySetup 1 min · Reset 1 min · 16 min all-in

   See the recommended Bearmore guide

5. Bearmore’s thoughts on doing journaling before nutrition

   This can help because writing can take some weight off mentally, and a meal gives the insights time to settle alongside the food.

   Refuel between watches

   12 min

   Nutrition

   On watch you eat to keep going, simple food at sensible intervals rather than a production. Refuel without making a project of it, something easy while you are still in motion, so it stays fuel for the next stretch rather than another job to plan.

6. Bearmore’s thoughts on doing nutrition before break

   This pairing is especially effective because a pause lets digestion proceed and the body register fullness before the next demands.

   Off-watch rest

   12 min

   Break

   Solo sailors sleep in short stretches between watches because the crossing is long and rest is part of the work, not a reward for finishing it. Take a real pause here. Sit, breathe, and pick up the next thing only when you are ready.

7. Time well spent.

   2h 14m spent doing something good for yourself.