The After Binge

The runsheet

1. 1

   

   Set your intention

   Intention setting

   Before you press play, pick the episode you'll stop on and name it. This is not about fewer episodes, only a finish line you chose, so the binge ends on your terms rather than at an accidental 3am.

   5 min activitySetup 1 min · Reset 1 min · 7 min all-in

   See the recommended Bearmore guide

2. Bearmore’s thoughts on doing intention setting before break

   This is an excellent pairing because pausing afterwards lets the mind settle, so intentions can stay fresh in your mind a little longer.

   Binge

   45 min

   Break

   This is the part you sat down for, so hit go on that first episode. Forty-five minutes is roughly one drama episode or a couple of comedies, so stretch or shorten this gap to match whatever you're watching. Phone face down if you can, since half-watching is how you end up doing neither thing properly.

3. Bearmore’s thoughts on doing break before breath work

   This works well because starting from a relaxed state can make breath work feel more natural and less effortful.

   3

   

   Five minutes of breathing

   Breath work

   Then pause between episodes, sit up tall, drop your shoulders and take a few slow breaths with your eyes off the screen. It resets your posture and gives your eyes a break.

   5 min activitySetup 1 min · Reset 1 min · 7 min all-in

   See the recommended Bearmore guide

4. Bearmore’s thoughts on doing breath work before break

   This pairing is especially effective because structured breathing changes your nervous system response, and a quiet break lets those changes lock in without new demands.

   Binge

   45 min

   Break

   Straight back in for another run. Set this break time to be the length of the next episode. If a cliffhanger pulls you into the next one, and you want to you can add it in.

5. Bearmore’s thoughts on doing break before being in nature

   This is a strong combination because moving from rest into nature deepens restoration and extends a sense of calm.

   5

   

   Get outside

   Being in nature

   Now it’s time to get off the couch and outside. A slow lap of the block, a few minutes in the yard, anything that moves your legs and lets you breathe some fresh air. Daylight and movement will do more for you than another round of snacks.

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

   See the recommended Bearmore guide

6. Bearmore’s thoughts on doing being in nature before eating (mindful)

   This can be a good pairing because mindful eating continues the grounded feeling from outside, especially when using fresh ingredients.

   6

   

   A mindful meal

   Eating (mindful)

   Come straight back in from the walk and eat something real, sitting at a table if you can. A meal beats grazing through the season, and the pause is part of it: your body gets a clear message that this is a break.

   20 min activitySetup 3 min · Reset 3 min · 26 min all-in

   See the recommended Bearmore guide

7. Bearmore’s thoughts on doing eating (mindful) before break

   This works well because a break gives the body time to digest while you rest in the satisfaction of nourishing yourself.

   Binge

   45 min

   Break

   Back to it, and this is where the season might be starting to heat up. You've eaten and you've been outside, so you're set up for another long stretch. Set the gap to match your next watching window.

8. Bearmore’s thoughts on doing break before breath work

   This works well because starting from a relaxed state can make breath work feel more natural and less effortful.

   8

   

   Five more minutes of breathing

   Breath work

   Time to run the same breathwork again: sit tall, shoulders down, eyes off the screen, a few slow breaths. A bunch of hours on the couch might have you feeling the effect in your body.

   5 min activitySetup 1 min · Reset 1 min · 7 min all-in

   See the recommended Bearmore guide

9. Bearmore’s thoughts on doing breath work before break

   This pairing is especially effective because structured breathing changes your nervous system response, and a quiet break lets those changes lock in without new demands.

   Binge

   45 min

   Break

   The last stretch, through to the episode you decided to finish on. If you want to push the end out by one more episode, that's yours to call, just make it a decision rather than something that’s happening to you.

10. Bearmore’s thoughts on doing break before body scan

    This pairing is especially effective because a pause lowers baseline tension, so a scan starts on a calmer base and can pick up finer detail.

    10

    

    A slow body scan

    Body scan

    When you reach the episode you capped, stop there and give yourself a slow body scan before you get up. Hours on the couch leave a low screen-buzz in the body; working down from head to feet might make a difference here, so you can head to sleep instead of lying awake wired.

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

    See the recommended Bearmore guide

11. Time well spent.

    4h 39m spent doing something good for yourself.