The 10 Mack Commandments

The runsheet

1. 1

   

   Read a lot of books

   Reading (mindful)

   Harry's first rule: “You gotta read a lot of books. If you don't have knowledge, then life will leave you shook.” Pick one book and get into it, put your phone on DND.

   30 min activitySetup 1 min · Reset 1 min · 32 min all-in

   See the recommended Bearmore guide

2. Bearmore’s thoughts on doing reading (mindful) before journaling

   This can help because reading often surfaces thoughts that journaling can pick up and explore.

   2

   

   Three pages in a journal

   Journaling

   Harry's rule two: “Three pages in a journal every day. Non-judgmental, don't hate on what you say.” Write whatever comes out and don't edit it, the aim is to empty your head onto the page, not to compose.

   20 min activitySetup 1 min · Reset 1 min · 22 min all-in

   See the recommended Bearmore guide

3. Bearmore’s thoughts on doing journaling before breath counting

   This can help because counting breaths can prolong a calmer state.

   3

   

   Focus on your breathing

   Breath counting

   Harry's rule three: “Meditate. Focus on your breathing, 'cause a whole 'nother level of flow is what you're achieving.” Sit, count the breath, come back when you get distracted. Fifteen minutes is plenty.

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

   See the recommended Bearmore guide

4. Bearmore’s thoughts on doing breath counting before creating music

   This works well because rhythm awareness from breath counting can extend into musical timing and flow.

   4

   

   Practise lyrics

   Creating music

   Harry's rule four: “Speaking of flow, well, there go rule four: gotta practice your rhymes on the daily, my bro.” Make something daily, rap, sing, play or freestyle off the top, no studio required, just reps.

   45 min activitySetup 5 min · Reset 5 min · 55 min all-in

   See the recommended Bearmore guide

5. Bearmore’s thoughts on doing creating music before listening to music (mindful)

   This is an excellent pairing because listening back to what you just made is a real practice in music production, completing the cycle from making into a listening experience.

   5

   

   Listen to the classic records

   Listening to music (mindful)

   Harry's rule five: “Listen to them classic records, 'cause the best rappers, they the ones that make you better.” Put on something you rate and really listen without distractions in the room. Feel into what makes it good.

   30 min activitySetup 1 min · Reset 1 min · 32 min all-in

   See the recommended Bearmore guide

6. Bearmore’s thoughts on doing listening to music (mindful) before nutrition

   This can support the next activity because any appreciative mood from music can enhance social connection and enjoyment during shared meals.

   A meal with people you love

   60 min

   Nutrition

   Rule six anchors the whole day: “Even amidst the insanity, make a lot of time for your friends and your family.” Share a meal with people you love, phones down, no agenda.

7. Bearmore’s thoughts on doing nutrition before being in nature

   There's a useful connection here because moving from self focused eating to nature observation provides a balance of connection and reflection.

   7

   

   Time outside

   Being in nature

   Harry's rule seven: “Y'all know that the studio's a vibe, but you're gonna be depressed if you don't spend no time outside.” Get out and walk, sit, or just be in it, daylight and fresh air do the work.

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

   See the recommended Bearmore guide

8. Bearmore’s thoughts on doing being in nature before cardio training

   These do not strongly affect each other because cardio shifts attention to performance, with little connection to any calm of being outdoors.

   8

   

   Cardio, no ifs or maybes

   Cardio training

   Harry's rule eight: “Make sure you exercise daily. Gotta make it a rule, no ifs, ands, or maybes.” Run, ride, row or hike, whatever gets the heart going. Swap in any steady cardio you’ll return to.

   40 min activitySetup 8 min · Reset 11 min · 59 min all-in

   See the recommended Bearmore guide

9. Bearmore’s thoughts on doing cardio training before self-guided inquiry

   This can be a good pairing because exercise clarity primes honest questioning, once you've come back to a resting heart rate.

   9

   

   Inquire

   Self-guided inquiry

   Harry's rule nine: “Hey yo, always think deep. Never be surface level, never be cheap.” Take one meaningful question and stick with it, not problem-solving, just giving yourself some time to think about what matters.

   30 min activitySetup 3 min · Reset 3 min · 36 min all-in

   See the recommended Bearmore guide

10. Bearmore’s thoughts on doing self-guided inquiry before listening to music (mindful)

    This can help because mindful music can complement any reflective mood, though the connection is gentle.

    10

    

    Listen with zero distractions

    Listening to music (mindful)

    Harry's last rule: “And rule 10, this is for my whole team: never ever miss a Harry Mack Wednesday stream.” Close the day with your choice of music, a stream or a record you rate.

    30 min activitySetup 1 min · Reset 1 min · 32 min all-in

    See the recommended Bearmore guide

11. Time well spent.

    6h 36m spent doing something good for yourself.