Austin Butler

“The best way out is always through.”

– Robert Frost

Wellness Tip:
 

Try Exercise “Snacks”

Struggling to cram that 30-min workout into your already jam-packed day? Here’s a lil’ secret: think of exercise like snacking! 🍎💪 Instead of binging all at once, munch on mini workouts throughout the day.

Recent research shows this can be just as good – if not better – for your health. Whether it’s a 1-minute dance-off to your fave song, doing squats while you brush your teeth, or doing jumping jacks while your coffee brews, every little bit adds up! 

Why not give it a shot today?

Productivity Tip:
 

Tame Your Inbox With Tech Tools

A messy inbox sucks up time and derails your productivity. Try using some of these tools:

  • Unroll.Me for clearing up subscription emails. 
  • Meco for simplified, distraction-free newsletter reading.
  • SaneBox for a trainable, smart AI inbox assistant.
  • Triage for an easier way to interact with your emails.

 

Do you have any favorites to add to the list? How do you tame your inbox?

Routine Breakdown
 

Austin Butler, Actor

Austin Butler

The Elvis actor says he keeps his morning routine flexible and prefers a slow wakeup. He: 

  • Gets up, takes a shower, takes his dog for a walk.
  • Does some journaling to “start the day getting my mind centered.”
  • Some days, he writes three things he’s grateful for. “It just kind of shifts your perspective and reminds you of how lucky we are just to be alive. It can color and change your day in a positive way.”
  • Sometimes goes into the sauna and cold plunge for a “reset.”

 

Why it works:

  • Walking the dog is great for getting morning sunlight, exercise, and precious pet time all at once.
  • Journaling has a bunch of mental health benefits. Gratitude does too.
  • Cold plunges show promise for muscle recovery, mood, stress response, and more.

 

Austin says it’s all about “keeping your mind in a healthy place.” If you think about your routine, is it geared toward supporting your mental health? What could you do better?

Chris Bumstead

“Give me six hours to chop down a tree and I will spend the first four sharpening the axe.”

– Abraham Lincoln

Wellness Tip:
 

Eat Fermented Foods

When was the last time you cracked open a big jar of sauerkraut? Adding fermented foods to your diet could help you lose weight, reduce inflammation, and even improve your mental health.

It all has to do with increasing the diversity of your gut microbes. Some foods to try are:

  • Sauerkraut and kimchi (fermented cabbage)
  • Kefir and probiotic yogurt
  • Kombucha (a fermented tea drink)
  • Tempeh and miso (both made from soybeans)
  • Raw apple cider vinegar

 

Fermenting your own veg at home is also easier than you’d think. Why not give it a shot?

Productivity Tip:
 

Make Your Commute More Productive

Commutes may not always be fun, but you can make them productive! Let’s turn the car/bus/train into your personal university. Here are some things you can do:

  • Car/walk: Listen to audiobooks, catch up on informative and inspiring podcasts, use language-learning apps, mentally prepare for your day.
  • Public transport: Read books, meditate, do online courses, play brain-stimulating games.

 

Do you work from home or have a daily commute? How do you spend your time?

Routine Breakdown
 

Chris Bumstead, Canadian Pro Bodybuilder

chris bumstead

Four-time Mr Olympia Chris Bumstead says he’s fluid with his routine in the off-season, but more regimented when in competition prep mode. That means he:

  • Wakes at 7.30 am and does some Wim Hof-style breathing exercises (“three rounds of 30 breaths, hold, exhale and repeat”). He says this leaves him wide awake and energized with no need for caffeine. 
  • Does 20 minutes of cardio.
  • Hits the sauna, then takes an ice-cold plunge for post-workout muscle recovery.
  • Keeps his phone on airplane mode until all the above is done.

 

Why it works:

  • Research on the Wim Hof Method (which includes both breathwork and ice plunges) is limited, but some studies suggest it can reduce stress and quicken recovery.
  • Cardio before breakfast is energizing and may burn more fat.
  • No devices = no distractions. Keeping the phone off is a good idea!

 

Chris is all about using his mornings to set himself up for a hard day of training. Have you ever tried kicking off your day with some breathwork?

Hilary Duff

“Out of clutter, find simplicity. From discord, find harmony. In the middle of difficulty lies opportunity.”

– Albert Einstein

Wellness Tip:
 

Get Your Food Cravings in Check

Ever felt like that tub of ice cream was calling your name a little too loudly? You’re not alone! To take control of your cravings, you need to design your environment for success. 

  • Create cues that trigger healthy eating habits (this exercise can help). 
  • Keep unhealthy foods out of sight (thus out of mind!)
  • Try habituating to trigger foods – denying them can amplify your desire.
  • Look after your physical self: manage stress and get enough sleep.
  • Eat for energy (try low GI foods, combine high-fiber foods with proteins and fats).

 

Read more here – and remember, cravings are like clouds. They pass.

Productivity Tip:
 

Make Mornings Clutter-Free

Clutter has major psychological effects. So, why not cut it out of your mornings for a better start to the day? Try these tips:

  • Declutter your mind with a morning meditation or mindfulness exercise. 
  • Try using a morning routine checklist.
  • Declutter your digital spaces – organize your apps, cut down notifications, etc. 
  • Streamline your grooming routine by keeping to the essentials.
  • Minimize decision-making. Simplify your clothing choices, eat the same breakfast.  


Check out more ideas here and see how minimalist mornings work for you.

Routine Breakdown
 

Hilary Duff, Actress & Singer

hilary duff

Hilary Duff’s three kids are early risers, so she’s usually up by 6.15 or 6.30. She:

  • Keeps a giant glass of water by her bed.
  • Uses a Hatch alarm clock with ambient light and sounds. “I’m getting to that age where I want to be woken up gently.”
  • Grabs her kids and makes breakfast. “My husband and I do it together, which is very sweet.”
  • Does Tracy Anderson workouts, or occasionally some weights training.

 

Why it works:

  • Hydration helps us function. It may even slow down aging and prevent diseases!
  • Sunrise alarms minimize sleep inertia by giving you a gentle wakeup. 
  • Family routines and rituals have been shown to improve relationships and health. Regular family meals are the way to go!
  • Physical activity has a whole bunch of benefits (but you already knew that 😉).

Hilary says her best wellness advice has been to “stay hydrated, get enough sleep, and do what works for you,” and not to feel you have to fill every moment with something exciting. “We’re so overstimulated that just winding down is important,” she says. Agreed!

Alexis Ohanian

“Nothing diminishes anxiety faster than action.”

– Walter Anderson

Wellness Tip:
 

Know the Difference Between Fear and Anxiety

They may feel similar, but fear and anxiety are different things. Fear is a direct response to a known threat (like that spider on your wall). Anxiety is the “what if” game about unknowns (like tomorrow’s presentation). 

Distinguishing the two is the first step to knowing how to act. If it’s fear, you know to deal with immediate threat head-on. If it’s anxiety, remember the threat may not be real. 

  • Ground yourself. Breathe deep and focus on the present.
  • Get the facts. Knowledge can demystify and deflate anxiety.
  • Find your chill rituals. Music, meditation, a brisk walk… see what works for you.
  • If your anxiety is severe, don’t be afraid to seek professional help. 

 

Here’s a podcast episode to check out for more. What does anxiety feel like for you?

Productivity Tip:
 

Break Free of the Self-Consistency Fallacy

Stuck in the same old rut? That’s the self-consistency fallacy: doing things the same way just because… well, that’s how we’ve always done them! It’s a cognitive bias that stifles innovation and prevents us from exploring different methods. 

Try these tips:

  • Regularly ask yourself, “Why am I doing it this way?” and “Is there a better way?” 
  • Stay hungry, stay curious: Dive into a book or workshop to generate new ideas.
  • Invite friends or colleagues to give their opinion and lend fresh eyes.
  • Regularly review and reflect on what path you’re on and how you’re doing things.


Read more about it here.

Routine Breakdown
 

Alexis Ohanian, Entrepreneur & Co-Founder of Reddit

Alexis Ohanian

About to welcome his second child with Serena Williams, Alexis Ohanian is focusing more on work-life balance – even if a perfect 50/50 balance isn’t possible. He:

  • Has an ice-cold bath for 10 minutes before taking a shower.
  • Does a workout.
  • Takes some time to write down his personal or career goals each morning.
  • After his work day, is at the dinner table with his family at 6pm, no exceptions.

 

Why it works:

  • Research so far suggests cold baths transform body adipose tissue, reduce insulin resistance and improve insulin sensitivity.
  • It’s true – you’re more likely to achieve your goals if you write them down.
  • Family time is important for a whole bunch of reasons. Don’t skip it!

 

Ohanian points out that routine and discipline can actually help you find magic in life’s small moments. Routine creates “the opportunity to do stuff that feels out of the ordinary and different.” That’s a great way to look at it! How’s your routine going?

David Davies

“Always remember that excellence is achieved by stumbling, standing up, dusting yourself off, then stumbling again.”

– James R. Bailey and Scheherazade Rehman for HBR

Wellness Tip:
 

Try Proprioception Meditation

Want to try a meditation that doesn’t involve sitting still? 🧘Unfurl from your lotus position and give proprioception meditation a go.

This type of practice focuses on your perception of your body’s movements and its position in space. It can help you build a better connection with your body, enhance mindfulness, and reduce stress. 

Here’s a short one you can try right now. Give it a shot!

Productivity Tip:
 

Boost Your Career With Self-Reflection

Want to progress in your career and be better at what you do? Try self-reflection. But don’t just reflect on anything; research suggests focusing on moments of surprise, frustration, and failure. 

 

“Reflections that involved one or more of these sentiments proved to be the most valuable in helping leaders learn and grow in their careers,” say the researchers, who suggest building a weekly practice using journaling. 


A planner like Panda Planner can help with this: reflections are built in, so you don’t forget to do them. Read more here and tell us how you go about self-reflection.

Routine Breakdown
 

David Davies, Founder of Sovereign Beverage Company

David Davies

For smooth mornings, David Davies follows some critical steps in his evening routine. He:

  • Works out at night. “My morning starts the evening before with a trip to the gym.”
  • Clears his inbox. “I make sure my inbox is clear every night and my emails are deleted or filed.”
  • Starts the day with fuel. “Everything starts after a cup of coffee and breakfast, usually porridge. It’s the one meal I never miss.”
  • Has clear actions. “I have a clear list of actions every day that I put together the night before. It tells me what I’m doing, where I need to be, and what meetings I have. It ensures I am 100% focused for the day.”

 

Why it works:

  • The best workout is the one you’ll do — and both morning and night sessions have their advantages. 
  • A clear inbox lets you focus on what’s current and deal with things as they land.
  • Putting together an action list the night before means you start the day organized and with purpose. 

 

Your turn: do you use your evening routine to hit the ground running in the morning? If not, what could you do better?

Laura Greenwood

“A good laugh heals a lot of hurts.”

– Madeleine L’Engle

Wellness Tip:
 

Laugh Your Way To Health

When it comes to your well-being, laughter is no joke! 😉It’s proven to lower stress, boost your mood, even make you more attractive. But how can you do more of it?

  • Cultivate a playful attitude at home and work. Try to find the fun in things.
  • Intentionally try to laugh more often and more heartily.
  • Follow your favorite comedians, watch funny videos, read jokes.  
  • Try laughter yoga or laughing qigong. Both have promising results in studies.

Read more here, and feel free to send us your best joke!

Productivity Tip:
 

Boost Creativity With Pareidolia

Do you see fluffy bunnies in the clouds or houses whose windows look like two sad eyes? That’s pareidolia, and fostering it may boost your creativity. 

Creativity starts with how we see the world. When we embrace ambiguity and explore different ways of seeing, our creativity blossoms. Try actively looking for pareidolias and contemplating them to get into a creative mindset. Here’s some inspiration to start you off!

Routine Breakdown
 

Laura Greenwood, Psychotherapist, Maternal Mental Health Coach & Entrepreneur

Laura Greenwood

Mother and entrepreneur Laura Greenwood believes we can grow a successful business without running ourselves into the ground. Here’s how she starts her workdays:

  • Takes a 15-min walk around her local dam, taking time to ground herself and connect with her senses. “This little walk symbolizes my transition from ‘mum mode’ to ‘work mode,’” she says.
  • Meditates for 10 mins. “I focus on seeing every day as a new opportunity and recognizing that I am exactly where I need to be right now. This practice supports me to make intuitive choices as I move through my day.”
  • Spends 10 mins gratitude journaling – “From the simplest of experiences to the grandest achievements! Seeing the joy in the everyday is how I maintain a positive outlook.”
  • Has breakfast and coffee. “It’s not all zen! I am a very real human being with a love for strong coffee. I am certainly all about balance.”

Why it works:

  • Transition rituals can help us shift from one mental state to another. They’re great for creating a boundary between home life and work-from-home life!
  • Research suggests meditation really can improve our decision-making capabilities.
  • Gratitude is powerful. It helps us recognize that joy, peace, and learning can be found in even the most difficult experiences.
  • Fear not: coffee (in moderation) can be good for your health. ☕

Do you use transition rituals to ease into your workday? What are yours?

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