Under 2 hours
Bursts that fit inside a morning. Enough to matter, short enough to actually get done before the day takes over.
- 93
- 34m – 2h
- 97%
- Manageable
Fair· 50%Hugh Jackman’s Training Morning
When the gym gives you what you can’t find anywhere else.
Very good· 92.7%Brené Brown’s Morning
Using the first part of your day to set yourself up.
Exceptional· 100%Mister Rogers’ Compassion Practice
What changes when you turn thoughts of compassion out to others?
Exceptional· 100%A Relaxed Family Evening
Since when did dinner become a deadline?
Very good· 96.4%Nicole Vignola’s Morning for Brain Health
Because you need to be able to think clearly all day.
Good· 85.5%Captain Picard’s Ritual Tea Morning
When you wake up and know you’re already racing.
Very good· 94.1%Tim Ferriss Five Morning Rituals
When your morning gets lost scrolling your phone.
Very good· 97.8%The Robert Greene Writer’s Morning
When recurring thoughts are too much of your day.
Exceptional· 100%The House to Yourself
Don’t finally get some time to yourself, and lose it to scrolling!
Exceptional· 100%A Morning for Moving and Breathing
Some mornings, you’re awake, but your body still feels half-asleep.
Very good· 92.7%Stacey Solomon Drawer-a-Day Morning
Is your morning taken up with logistics from the moment you wake?
Exceptional· 100%Planning for Kindness Morning
Because making space for it makes it more likely.
Exceptional· 100%Nick Cave’s Practice
The most meaningful work might be the work that you postpone.
Very good· 90.7%Hinch’s Tidy-up Evening
Why does the house look like chaos by the evening?
Good· 74.6%Ted Lasso Biscuits-with-the-Boss Morning
Do you walk into work feeling on guard?
Exceptional· 100%Hike and Latte Morning
Because the gym really can’t replace time spent outside.
Exceptional· 100%Simple Wellness Evening
Some evenings need to step out of the normal routine.
Exceptional· 100%A Cortisol Focused Morning from Marina Wright
Mornings can start wired before anything’s even happened.
Exceptional· 100%A Post-Streaming Soft Landing
When you switch the stream off but not yourself.
Exceptional· 100%Charlie Mackesy Walk and Draw
Feel the difference when you’re being really present.
Exceptional· 100%Sunlight First Morning
Because your body works to it’s own scheduling.
Exceptional· 100%A Kind Nervous System Morning
What if you could work with your body’s pace?
Good· 81.3%Keanu Reeves’ Quiet Life
Because some solitude might be just the thing.
Very good· 92.7%David Attenborough’s Nature Watch
When was the last time you slowed down with nature?
Exceptional· 100%Mat and Move
No matter your age train for the body you want.
Exceptional· 100%Jay Alderton’s Strength Morning for 40+
When your body stops bouncing back like it used to.
Exceptional· 100%Getting Grounded Morning
What let’s you hear yourself think?
Very good· 92.7%Bilbo Baggins Bag-End Midday
Where did the slow lunch go?
Exceptional· 100%Outdoor Sunday Slowdown
When Sundays go by too fast.
Very good· 92.7%Set Your Mood, A Morning Routine
When your mood feels all over the place no particular reason.
Exceptional· 100%Putting Your Brain Health First
A brain at fifty might need different things from a brain at thirty.
Very good· 92.7%Huberman’s Morning
For when you too often see screen light before daylight.
Good· 85.3%Phil Connor’s Morning
Does it feel hard to progress at anything meaningful?
Exceptional· 100%Set Your Space
Does your home impact on how you feel for the rest of your day?
Very good· 97.8%A Loving-Kindness Practice
Do you remember to also wish yourself well?
Exceptional· 100%Mark Manson’s Solid Morning Sequence
So many morning routines can feel like theatre by week two.
Exceptional· 100%Dad Discipline Morning
Family life wont just slow down for you to get fit.
Exceptional· 100%Arthur Brooks’ Happiness Morning
Sometimes the small wins are what really matters.
Exceptional· 100%Barefoot Rewilding Morning
When did your bare feet last feel the ground?
Exceptional· 100%Kind and Spacious Morning
When you make space for yourself and it’s easier to be kind.
Exceptional· 100%James Clear’s Practical Morning Routine
For when the routine can’t be taking up the whole morning.
Exceptional· 100%Jet Lag
You've landed, but your body's still in another timezone.
Exceptional· 100%Reese Witherspoon’s Book-Club
When reading the cheat notes keeps replacing reading the book.
Exceptional· 100%Get Back Out There
The game's on, and you remember what it felt like to be out there.
Exceptional· 100%Rest as a Skill Evening
What if rest was a skill you could learn?
Very good· 98.3%Prepare for the Early Kick-Off
There’s a big match at 4am, but you're too wired to sleep.
Exceptional· 100%Wind-Down After Overstimulation Evening
Bedtime but your nervous system is still buzzing.
Exceptional· 100%Sober Saturday
A clear head, a whole Saturday, and no intention of wasting it.
Exceptional· 100%While They Sleep It Off
Don’t lose your morning waiting for them to wake up.
Exceptional· 100%A Food-First Strength Morning
What if the training advice wasn't built for you.
Exceptional· 100%Relax After Service: A Chef’s Evening
Still feeling like you’re working even after the doors shut?
Good· 85.3%Margot Robbie: ‘Doesn’t Feel Like Exercise’
When did exercise start to look like punishment?
Exceptional· 100%Bringing Intensity Down
When a feeling spikes and you can't seem to let it go.
Exceptional· 100%Carl Fredricksen’s Quiet Morning
How do you feel with solitude?
Exceptional· 100%Doing Your Day on Purpose
Habits don't happen if you only do them on the days you feel like it.
Exceptional· 100%Too Much Time On the Couch
Watching sport all weekend and your only movement was the snack run.
Exceptional· 100%A Recovery Morning
Need to recover after last nights training?
Exceptional· 100%The Parents Wind-down
For when the day never seems to end.
Exceptional· 100%Smoko Check-In
When you notice a mate hasn’t been quite themselves.
Exceptional· 100%A Blood Donation Prep Burst
Giving blood can feel meaningful, and it can still make you nervous.
Very good· 97.8%A Reflective Check-In
Which part of you is trying to run things today?
Exceptional· 100%Goldie Hawn’s Meditation Practice
When you know your mind’s getting louder.
Very good· 92.7%Michael Easter’s Two Percent More Morning
When did last turn up the dial with just a bit more effort?
Exceptional· 100%Your Personal Practice
Some days need a more gentle way in.
Very good· 97.8%The Wise You Check-In
How do you want to turn up today?
Exceptional· 100%Turning it Around After Your Team Loses
The come down when the final whistle goes and your team lost.
Exceptional· 100%Good Habits Even When You’re Away
When the hotel room messes with your usual evening.
Exceptional· 100%Take Your Evening Back
Still bringing work home after knock-off?
Exceptional· 100%AFK: Step Away From the Screen
Can you remember what it feels like to properly clock off?
Exceptional· 100%A City Park Nature Walk
Stuck in your own head? Get outside and look around.
Exceptional· 100%Before the Rush
When you're running on empty before work starts.
Exceptional· 100%Get Set Before Your Mates Turn Up
Everyone’s about to arrive and your place looks like a tip.
Exceptional· 100%A Recovery Room Reset
Wrecked after a heavy week or some travel?
Exceptional· 100%A Self-Compassion Evening
Some days you're the one who’s been hardest on yourself.
Exceptional· 100%Night Shift Wind-Down
You’ve been working when everyone else has been sleeping?
Exceptional· 100%Feeling Comfortable, Inspired by Usher
Feeling tense and self-conscious before an important night out.
Exceptional· 100%Ariana Grande: Stage Door Nerves
Heart racing in the last minute before you walk in.
Exceptional· 100%Tai Chi: Lou Reed Style
Do you need to teach your body how to slow down?
Exceptional· 100%Sundar Pichai’s Deep Rest
Wired after back-to-back meetings and can't switch off?
Very good· 98.3%The Season’s Over, What Now?
No game this weekend, and you’re looking for a new obsession.
Exceptional· 100%After Your Team’s Season Ends
What to do when your team’s season ends?
Exceptional· 100%A Book and Bath Reset
Because some days, you just want to retreat from the world.
Very good· 90.7%Harry Styles’ Pilates
The tight, hunched feeling that builds up when you sit all day.
Exceptional· 100%Clear Your Head Before the Big Moment
Mind racing in the last few minutes before the pressure hits?
Exceptional· 100%The Couple Check-In
When did you last check in with each other?
Fair· 66.7%Sprints with a Friend: A Great Morning Start
Training or your friends? Do it together for a win-win.
Exceptional· 100%Serena Williams: A Cryotherapy Practice
When you start to brace against the cold before you even step in.
Exceptional· 100%Reclaim Your Body After a Breakup
Since it ended, you don’t feel like yourself?
Exceptional· 100%The Brain Training Reset
When you feel pressure building and you just can’t get settled.
Exceptional· 100%Leaving Work at Work
When the work day ends but your mind keeps whirling.
Exceptional· 100%Dancing to Feel Great
Even when you feel sad, move.
Exceptional· 100%A High-Tech Recovery Session
When your body's still feeling the effects of a big week.
Exceptional· 100%Birdwatching for Your Attention
Screen-fried and can't unhook even on a break?
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.