A few hours
For when you've got a proper window and want to use it well. Longer Bursts that go deeper than a quick reset.
- 19
- 2h – 3h 30m
- 98%
- Manageable
Very good· 94.9%A Day to Restore
A day off that leaves you feeling recovered.
Very good· 98.3%Your Valuable Weekend Morning
Because your best hours can’t always go to everyone but you.
Very good· 94.0%Joe Wicks Training with the Family Morning
When you’re all going your separate ways in the morning.
Very good· 98.3%Ryan Holiday’s Stoic Morning
Because your mornings don’t have to start with emails first.
Very good· 92.7%Rich Roll Plant-Powered Morning
For when too many mornings start on a caffeine spike.
Exceptional· 100%David Beckham’s Slowdown
Can you find the way to make some of the day yours again?
Exceptional· 100%Hitting Morning Longevity Levers
Are you hit and miss with consistency?
Very good· 98.8%Clear Out Your Old Life: A Reset
When the room is full of who you used to be.
Exceptional· 100%Give Yourself Sunday
Where do you even start when it all feels too much?
Exceptional· 100%The Blockbuster Cinema Night
The film ends but you’re not ready for the night to be over.
Very good· 97.8%Doing Something For Others
When life feels a bit directionless, try something for someone else.
Exceptional· 100%Anthony Bourdain’s Way into Writing
What you've been meaning to put into words.
Exceptional· 100%Matt D'Avella’s Morning
When did mornings get so hectic?
Very good· 98.3%Tom Ford’s Body-Weight Session
Sometimes getting to the gym is the obstacle.
Very good· 92.6%Hard Conditioning, Kickboxing and Recovery
Sore from some tough sessions?
Exceptional· 100%André 3000’s Recipe for Creativity
When did you stop being a beginner?
Exceptional· 100%Coast, Cook and Slow Down
Does the daily grind keep you stuck inside?
Exceptional· 100%Michelle Yeoh’s Martial Arts Morning
What if your body feels like the enemy?
Very good· 92.6%Take a Day For City Play
When did you last explore your own neighbourhood?
Every Burst is assessed.
The order, the timing and the durations have all been checked against 2,401 activity pairings and 467 reviewed studies, so you don't have to.