Take Your Evening Back

The runsheet

1. 1

   

   Stretch

   Stretching

   Your body has been doing manual work all day. Before you sit down for the night, take fifteen minutes to loosen up tight muscles: hips, lower back, shoulders. A mat on the floor or a patch of grass will do.

   15 min activitySetup 4 min · Reset 4 min · 23 min all-in

   See the recommended Bearmore guide

2. Bearmore’s thoughts on doing stretching before eating (mindful)

   This works well because the relaxed state and better posture can help you eat more mindfully and comfortably.

   2

   

   Eating mindfully

   Eating (mindful)

   Sit down and eat without the phone. After a physical day you have earned a meal that gets your full attention, not one you eat standing at the bench. Take fifteen minutes and actually taste it. This is where the day starts to separate from the evening.

   15 min activitySetup 3 min · Reset 3 min · 21 min all-in

   See the recommended Bearmore guide

3. Bearmore’s thoughts on doing eating (mindful) before journaling

   This is an excellent pairing because writing can help you capture the sensations and reflections before they fade, so you can return to them later.

   3

   

   Check-in with journaling

   Journaling

   Write down whatever is still running in your head from the day, the stuff that would otherwise loop while you are trying to sleep: what happened, what wound you up, what you are glad is done. Then turn the page on yourself and answer honestly how you are actually going, not the answer you would give a workmate. You don't have to have it all figured out straight away, just give a free counsellor a call or text on 0488 846 988 (Mon to Fri, 8am to 10pm AEST). They can guide and support you around your answer. Immediate danger: 000. Crisis: Lifeline 13 11 14.

   15 min activitySetup 1 min · Reset 1 min · 17 min all-in

   See the recommended Bearmore guide

4. Time well spent.

   1h 1m spent doing something good for yourself.