Stephanie Melodia

Productivity Tip:
 

Embrace Analog

Worn out from too much screen time? Try embracing the analog renaissance. The surprising thing: it’s not just good for your health, but also your productivity.

“When you step away from screens, your brain activates what neuroscientists call the default mode network – a system involved in memory consolidation and creative insight,” writes Anne-Laure Le Cunff at Ness Labs. “Research shows that this downtime helps you connect ideas, process emotions, and solve problems more effectively.”

How to go analog? Here are some of her suggestions:

  • Experiment with pre-digital hobbies like woodworking, pottery, painting or knitting.
  • Opt for in-person social interactions and design device-free social rituals.
  • Schedule sacred offline windows – e.g., reading before bed or time outdoors.
  • Replace some digital tools with physical ones, like using a physical planner over an app or taking notes in a notebook.


So our question for you this week: what’s one thing you could change from digital to analog? Let us know your answer and how making the switch goes for you.

Routine Breakdown
 

Stephanie Melodia, Entrepreneur, Growth Strategist, MBA Lecturer, Keynote Speaker & Host of Strategy & Tragedy

Inside the Mornings of a Female Founder & Strategist

Stephanie Melodia

“As a high-performing entrepreneur with a rare sleep disorder, my morning routines are vital,” says Stephanie Melodia, who adds that the first big sign of success in her routine is waking up without an alarm. Here’s how she starts her days.

The Routine:

  • Wakes naturally. “I go outside, move my body, breathe fresh air, and get natural daylight within the first 30 mins of waking. (Extensive sleep research has shown that exposure to natural daylight is the most powerful driver of our sleep-wake cycles – and I need all the help I can get!)”
  • Syncs her routine to her cycle. “As a woman, I also need to adjust my morning routine depending on the time of the month. Whilst ovulating, I give myself grace and slow down, including taking easy mornings where I prioritise gentle starts to the day, eating a comforting breakfast, and avoiding caffeine.”
  • Hits the gym. “Outside of this, I try to work out in the mornings, as once I get stuck into work there’s no coming back and getting myself to the gym, let’s be honest! Not only does this ensure that I get my workout in for the day, but it also sets me up to be my most alert and pumped self for the day ahead.”
  • Works on her key tasks. “I then try to tackle ‘the big fish,’ i.e., the biggest needle-moving priorities before getting bogged down by admin later in the day.”

 

Why it works:

  • Morning sunlight exposure does help regulate circadian rhythms, leading to better sleep.
  • Cycle syncing is very individual, but many women find that understanding their cycles and adapting their routines accordingly can help them optimize their health and productivity.
  • Working out in the morning has been shown to increase focus, mood, energy, and alertness, as well as help to regulate appetite and blood sugar.
  • Tackling the big fish – also known as “eating the frog” – ensures you make progress where it really matters to your goals.


Do you tackle your big fish early in the day? How do you stay focused on your big goals?

Martine Davis

Wellness Tip:
 

Go For a Pet Walk

Here’s something we found out while putting together this week’s routine (see below): dog owners walk an average of 22 minutes more a day than non-owners. And those extra minutes are great for health. 

Regular dog walks have been shown to reduce stress, lower blood pressure, and boost serotonin levels, thanks to movement, bonding, and time outdoors.

Don’t have a furry friend? Borrow one. Many shelters and neighbors welcome an extra walker, and the benefits are the same. Even a solo walk “as if” you’re walking a dog (steady pace, regular route, no phone) helps clear your head and lift your mood.

Give it a try!

Routine Breakdown
 

Martine Davis, Entrepreneur & Artist, Founder of Meet My Paws

A Day in the Life of a Dog Mom-Turned-Founder

Martine Davis

“Building a company later in life has taught me that success comes from balance, movement, connection, and one very devoted cockapoo,” says Martine Davis, who launched a global platform in her 50s. Here’s her daily routine.

The Routine:

  • 7:00am: Dog walk + fresh air. “My dog Rusty gets me outside first thing. Daylight and movement clear my mind and remind me why I built Meet My Paws: dogs connect people effortlessly.”
  • 9:00am: Pilates + coffee catch-up (3x a week). “Pilates keeps me strong, but I love the post-class coffee with the ladies from my class. Rusty often joins, it’s community and wellbeing rolled into one.”
  • 10:30am: Founder focus hour. “A focused sprint on PR, social media, partnerships and emailing new communities. Consistent small actions have helped Meet My Paws grow into 19 countries since May.”
  • 1:00pm: Healthy lunch + shopping. “I shop daily, usually organic. Eating fresh food keeps my energy high and my brain sharp, especially before an afternoon of calls or networking.”
  • 2:00pm: Strategy & growth. “I plan meetings, nurture ambassador connections, and explore ways to help more dog lovers meet. Progress > perfection has become my motto.”
  • 9:30pm: Tomorrow’s top three. “I write three priorities for the next day and note one win from today. Reinvention requires courage; acknowledging momentum keeps me energised.”

 

Why it works:

  • Dog walking not only gets people moving; it also boosts their mental health. 
  • Studies show pilates may “increase flexibility, strength, mobility, respiratory rate, vital capacity, body mass index, and balance.” And of course, the social aspect also has big benefits. 
  • Working in focused blocks prevents dispersion, while healthy eating keeps our brains nourished and sharp.
  • Singling out priorities each day keeps you focused on your main goals (rather than niggling to-dos), while counting wins is great for motivation. That’s why Panda Planner prompts you to list daily priorities and wins. 


“My routine isn’t rigid, but it reflects what Meet My Paws stands for: movement, community, joy and wellbeing, for dogs and their humans,” says Martine.

Bill Nye

Productivity Tip:
 

Unhook from YouTube Distractions 

So you go to YouTube to watch one educational video, and the next thing you know it, bam! You’ve fallen down a rabbit hole of nostalgic cartoon theme songs. 

It’s not entirely your fault. YouTube is designed to keep you clicking and watching, so avoiding the allure of those suggested videos takes willpower.

Solution? Remove the temptation altogether. Unhook is one handy browser extension that’s free to use and can block all distractions, including the recommended sidebar, shorts, endscreen video suggestions, user comments, and more. Give it a try!

Got any favorite productivity tools or tips? Hit reply and let us know – we’d love to hear from you!

Routine Breakdown
 

Bill Nye the Science Guy, Actor, Comedian & Science Educator 

How Bill Nye Keeps His Mind Sharp and Spirit Young

Bill Nye

Bill Nye may be hitting 70, but “the Science Guy” hasn’t lost his youthfulness – a fact that surely comes down to a daily routine featuring exercise and plenty of quality time with his wife. Here’s what his days look like.

The Routine:

  • Preps his coffee the night before. “That’s very important. There’s something psychological about having to measure the coffee and the water in the morning — you don’t want to deal with that.”
  • Starts his day. “First thing, I get up, turn the coffee on, and feed the kitty cats,” he says. “Then I bring my wife coffee and newspapers. I recommend doing that to anybody.”
  • Has breakfast. “I generally have either granola and fruit or oatmeal and fruit. I’m a big fan of Trader Joe’s Ancient Grains.”
  • Works before working out. “I work out almost every day, either late morning or early afternoon. You just want business to get taken care of so you can enjoy going to the gym.”
  • Later in the day, he often rides his bike until it’s time to make dinner, which he does with his wife. “Preparing dinner with my wife is a great joy. I’m not a bad cook, but Liza is excellent. So we cook dinner, and we sit and talk.”


Why it works:

  • Bill’s routine keeps him active, connected, and grounded. The rituals of making coffee and feeding the cats set a calm tone, while workouts and bike rides boost energy and mood. Sharing meals and cooking with his wife adds joy and connection to the mix.


Remember that the quality of our relationships has a powerful influence on our health. Do you incorporate loved ones into your daily routine? Something as simple as taking your partner a coffee or sharing a meal together can be a great opportunity for bonding.

Arthur Brooks

Wellness Tip:
 

Make Healthy Living Simpler With NEWSTART 

You want to be healthy, feel your best avoid getting sick – especially with winter coming up. But that can seem pretty complicated with so much health advice flying around.

Here’s a way to simplify things and narrow down what to focus on. It’s a handy mnemonic called NEWSTART, coined by Dr Neil Nedley at Weimar University. It stands for:

  • Nutrition: Eat whole, plant-rich foods that fuel your body and mind.
  • Exercise: Move daily. Even a brisk walk counts.
  • Water: Hydrate often; your body (and brain) run on it.
  • Sunlight: Get a little sunshine for Vitamin D and serotonin.
  • Temperance: Practice balance – in food, work, and habits.
  • Air: Breathe deeply; fresh air calms and energizes.
  • Rest: Prioritize quality sleep to repair and recharge.
  • Trust: Cultivate peace of mind through faith, mindfulness, or gratitude.

While there’s still a lot of nuance to go into each area, NEWSTART can be a handy way to bring your focus back to what really matters. This video is a great starting place to learn more.

Routine Breakdown
 

Dr. Arthur Brooks, Harvard Professor, Bestselling Author & Podcast Host

A Doctor’s 6-Step Morning Routine for Health & Happiness

Dr. Arthur Brooks

Happiness expert Dr. Arthur Brooks says he experiences positive and negative emotions very intensely. “That’s great on the positive side. But I need to manage the negative side,” he explains in a podcast. Hence his routine is designed to manage negative affect.


The Routine:

  • Rises before the sun. Dr. Brooks gets up at 4.30 am every morning (and makes sure he’s in bed early enough to get at least 7 hours of sleep). 
  • Hits the gym for 60 mins, 7 days a week. He does zone 2 cardio and resistance training with muscle group splits to prevent him getting tired. 
  • Gets metaphysical. “We need body and soul. This is to manage your negative affect, to increase your happiness, and to make yourself more produtive for the course of the day.” He goes to Catholic mass or prays, but you can do what suits you, like 20-30 mins of journaling. “You need something contemplative, that’s calm, focused, centered, metacognative.”
  • Delays caffeine to avoid an afternoon slump. “I don’t have my first cup of coffee until 7:30 in the morning.”
  • Eats high-protein, tryptophan-rich foods for breakfast. He prefers greek yoghurt with a scoop of protein powder, walnuts and berries. “A high tryptophan diet will increase the level of seratonin in your brain, which makes you feel calmer.”
  • Gets into flow. His routine until now has set him up neurochemically to get into a flow state, so he uses the next hours for creative work instead of meetings or emails.

 

Why it works:

  • Dr. Brooks refers to the ancient wisdom of Brahma Muhurta, the creator’s time – but he also says rising early boosts focus, creativity and mood according to modern research. “People who witness the dawn have lower levels of negative affect.”
  • Exercise is another research-backed way to manage negative emotions.
  • According to research, prayer can reduce stress, anxiety, and negative emotions – as can meditation. Contemplation is powerful.
  • Some advice suggests delaying coffee based on the body’s cortisol awakening response – but it’s nuanced and not yet confirmed by solid research. Still, do what works for you.
  • Dr. Brookes cites this study on tryptophan which indeed shows it can uplift our serotonin levels.

“Experiment on yourself,” says Dr. Brooks. “This is the result of my experiments. You need the result of your experiments.” 

Check out the full video here more insights.

Tracey Halama

Productivity Tip:
 

Practice Mindful Productivity

It’s easy to get overwhelmed by all the apps and hacks and productivity systems that promise to finally help you manage your time better. But what if what you needed wasn’t another app, but to actually strip things back to what matters most?

A name for that is mindful productivity. “Mindful productivity isn’t about hustling from dawn till dusk or checking off 100 tasks just to collapse at the end of the day,” explains Upasna Gautam at CNN. “It’s about knowing what you want to accomplish and working with intention toward those accomplishments — all while paying attention to what you’re doing and how you’re doing it.”

That can include scheduling your time intentionally, single-tasking, and replacing your mile-long to-do list with a simple 3-5 top priorities each day. 

It all comes down to identifying your most important goals and structuring your day to work towards them. Want to learn more? This article is a great place to start.

Routine Breakdown
 

Tracey Halama, CEO of Supergut

A Wellness CEO’s Secret to Staying Focused and Energized

Tracey Halama

“My career is all about building wellness brands that help people feel better, stronger, and more energized,” says Tracey Halama, who walks the walk by taking around 25 supplements each day. Here’s her morning routine.


The Routine:

  • Wakes naturally with the sun at around 5:30 am and does some gentle stretches. “At this stage in life, my goal isn’t intensity — it’s avoiding cortisol spikes and keeping my hormones balanced.”
  • Makes a “functional hydration” drink. “The base is water, but I mix in staples like creatine, trace minerals, and electrolytes. Sometimes I’ll add apple cider vinegar or lemon for variety.” She also takes around 25 different tinctures and capsules throughout the day, including magnesium and Vitamin D. 
  • Takes her dogs walking through the oak trees or playing in the pool. “Nature is my creativity fuel — some of my best business problem-solving happens while walking in the woods with a weighted vest.”
  • At 9 am, she’s ready for coffee, breakfast, and a workout. “I believe in starting the day with protein and fiber, but I like to mix it up: cottage cheese with berries and chia seeds, yogurt with Supergut’s prebiotic blends, or scrambled eggs wrapped in Egglife wraps.” After breakfast, she heads to a yoga class or dives directly into meetings. For strength training, she does Peloton and weights at home.

 

Why it works:

  • Intense exercise can lead to elevated levels of cortisol, though whether this is detrimental or not is complex. Still, many people feel best if they start the day with calmer activities that avoid spiking their cortisol. 
  • Supplements can be great for us, helping to bridge gaps and ensure we get the nutrients we need. That said, it’s important to take those that are right for you.
  • Various studies—such as this one and this one—highlight the effect of nature on our creativity and problem-solving abilities.
  • Protein and fiber are a breakfast power duo.


“I’m constantly looking for ways to stack habits to optimize my time,” says Tracey. “For example, I blow-dry my hair while standing on a vibration board, and I’ve recently added red light glasses for under-eye care, which I wear while drinking my coffee or in the evening while I relax.” 

Have you tried stacking habits in the morning?

Ankur Warikoo

Wellness Tip:
 

Get Fit by Building Momentum

Ever notice how the hardest part of working out is simply getting started? The secret is momentum. When you do something small (like a quick stretch, a 10-minute walk, or even putting on your workout clothes), you create a ripple effect that makes the next healthy choice easier. 

So instead of waiting for motivation to appear, focus on small, consistent actions that build momentum over time. A structured guide or workout plan makes this even easier, because you don’t have to think about what to do—you can just follow along.

You don’t even have to spend a cent. There are many playlists on YouTube for free, like this 7-day momentum challenge, which requires only 10 minutes a day. Once you’ve got that ball rolling, it’s much easier to keep on going.

Give it a try, and let us know how you go!

Routine Breakdown
 

Ankur Warikoo, Entrepreneur and Content Creator

How One Entrepreneur Carves Out 5 Hours Every Morning

Ankur Warikoo

Ankur Warikoo is a wildly popular content creator and 5x bestselling author from India who says his routine gives him 5 hours to himself every morning. Doable for everyone? Certainly not, but as Ankur says, “We are very privileged. We have a lot of help so we do not have to think about cleaning, cooking, and errands. I recognize our privilege and am grateful for it every single day!”


The Routine:

  • Goes to sleep between 9-9:30 pm and wakes at 4.50 am.
  • Starts the day with a glass of water, sipped slowly (for 10 mins).
  • Meditates for 30 mins.
  • Reads for 30 mins.
  • Gets kids ready for school.
  • Tennis for 60 mins.
  • Gym for 45 mins.
  • Newspaper for 15 mins.
  • Get ready (30 mins) by 9:30 am.
  • First meal of the day at 11 am (18 hours fast).

 

Why it works:

  • As Ankur says, this routine gives his body and mind everything they need: “stillness, stimulation, strength, and joy.” He gets the benefits of meditation and physical activity along with mental stimulation and family time. He notes that his wife also follows the same routine: “She too plays tennis, goes to the gym, and it’s wonderful to have a partner who thinks and operates alike.” 


A 5-hour routine might not be realistic for everyone, but Ankur’s approach is built on principles anyone can apply: balancing the mental and physical, quality time with loved ones, and giving yourself time before you give it to others—even if it’s just 30 minutes.

What do you think of his routine?

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