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