Kim Foster

Productivity Tip:
 

Stop Trying to Wake Up Earlier

Tired of morning routine advice that tells you to get up at 5 am? Here’s a different take from Dr. Kim Foster, whose routine (below) flips that script. “If you’re already running on too little sleep, waking up even earlier is the fastest way to failure.” Lack of sleep has serious downsides.

Instead of waking up an hour earlier, change what you do in the first five minutes. “Take a look at your morning and ask yourself, what’s the first thing I do that drains my energy? Now swap that first habit for something better.”

For example, instead of reaching for your phone, take a deep breath and stretch. Or try a simple mantra, like I control my day, my day doesn’t control me. 

“This may sound small, but neuroscience shows that your brain is in a highly programmable state when you first wake up,” says Kim. “What you focus on first sets the tone for your entire day. Change the first 5 minutes and you change everything.”

Routine Breakdown
 

Dr. Kim Foster, M.D, Coach & Wellness Expert

A Doctor’s Secrets to a Better Morning

Dr. Kim Foster

“Small, intentional shifts in your morning can rewire your brain, reset your focus, and completely change the trajectory of your day,” says Kim Foster, M.D. She breaks down how to make the most of your mornings—without getting up earlier.

The Routine:

  • Do a 90-second reset. “The moment you wake up, move your body for 90 seconds. Just something that gets your body in motion,” says Kim. E.g., Stretch, do 10 jumping jacks or walk around while you drink water. “According to research from Stanford University, 90 seconds of movement can help to regulate your nervous system, lower stress, and increase alertness.”
  • Hydrate. “Before you reach for coffee, drink a glass of water. Your brain will thank you for it.”
  • Mind first, tech later. “Delay checking your phone for 10 minutes. That’s it. Give yourself a buffer before you let the world into your brain.” Instead, says Kim, use that 10 minutes to do one thing that benefits you, like writing a sentence about your goals or going outside for some sunlight. 
  • Use the One Move Rule. “Before you go to bed, decide on one action that will make your morning easier. Lay out your workout clothes, set your journal next to the coffee machine… This works because decision fatigue is real. Setting up a simple decision the night before makes follow-through easier.”

 

Why it works:

  • While we couldn’t locate the study Kim refers to, short bursts of physical activity have definitely proven beneficial in research.
  • Experts say checking your phone first thing can impact your mood and brain functioning. As Kim says, “Your brain gets stuck in a dopamine feedback loop, constantly seeking more stimulation instead of focusing on deep, meaningful work.”
  • Decision fatigue happens when our mental resources are depleted. Setting things up ahead of time makes it easier to make better choices. 

 

Says Kim: “You don’t need a 2-hour routine. You don’t need to wake up at 5 in the morning. You don’t need a complicated system that adds more stress to your life. You just need a few small shifts that create momentum.”

Gaelle Dudley

Wellness Tip:
 

Reappraise Your Stress Response

When you’re stressed, cortisol levels rise. That’s your body making sure it’s prepped to survive. Cortisol sharpens your thinking, speeds up your reactions, and gives you a quick burst of energy by increasing glucose in your bloodstream. Pretty cool, right?

It’s when cortisol is chronically elevated that you have a problem. So, here’s one thing you can do to better manage your stress response and stay healthier: reappraise arousal. 

Put simply, change how you think about stress. When you feel that racing heart or sweaty palms, try telling yourself, “This is my body getting ready to perform.” 

Research shows that reinterpreting stress responses as signs that you’re gearing up (not breaking down) can actually improve performance and reduce the harmful effects of stress on your body. Why not give it a go?

Routine Breakdown
 

Gaelle Dudley, Founder & Creative Director of GLDESIGN

A Design Guru’s 5 Steps to Winning The Morning

Gaelle Dudley

Founder of design firm GLDESIGN, Gaelle Dudley, has a 5-step routine for starting the day right. 


The Routine:

  • Wakes at 6am and makes the bed “as the first powerful ritual to set a positive tone for the day.” She follows this with an iced coffee.
  • Gets moving. “Whether it’s a relaxing walk on the beach or a full kick-ass workout, I always feel revitalized by the endorphin boost.”
  • Fuels up. “Nourishing my body post-workout is key for setting the tone for the day.  A protein smoothie is my go-to to help keep me feeling energized and focused.”
  • Meditates. “For five minutes a day, I also make an effort to carve out a few moments of meditation and relaxation to help keep me centered.”
  • Gets glowing. “A solid skincare routine helps keep my skin feeling fresh and protected and ready to face the day.” At nearly 50, she prefers to skip the Botox and lather on serums and moisturizers to age beautifully.

 

Why it works:

  • Making your bed can give you a sense of calm and a feeling of accomplishment to start the day.
  • Exercise indeed releases endorphins—brain chemicals that can improve mood and reduce pain.
  • Eating protein after exercise helps build muscle by boosting muscle growth and stopping muscle breakdown.
  • Even 5 mins of meditation can boost mental health.

 

Whatever your morning routine is, it should make you feel good. Remember that true productivity is doing the things that matter to you, not just staying busy or ticking boxes to follow the latest trends. It can take some experimenting, so stick with it!

Amy Landino

Productivity Tip:
 

Earn Your Dopamine

Scrolling, snacking, or checking your phone gives your brain a quick hit of dopamine—the feel-good chemical linked to reward. But these tiny bursts can hijack your focus if they show up before you’ve made progress. 

Try this instead: delay the reward by tying it to a micro-task. Tell yourself, “I can scroll—right after I send this email/write one sentence/open the file.” 

Research shows that small wins build momentum and boost motivation, so even the tiniest action can shift you from stuck to starting. You’re not cutting off pleasure—you’re just earning it. 

Over time, your brain learns to associate that dopamine hit with progress, not procrastination. Try it for a week. You might be surprised how often that “one sentence” turns into a full flow session!

Routine Breakdown
 

Amy Landino, Personal Brand Coach, 3x Bestselling Author & Keynote Speaker

A 5-Step Framework for Winning the Day

Amy Landino

Amy Landino says that she’s finally nailed 5am starts. The secret? Using systems over willpower, and doing a 7-day reset where you wake up 15 mins earlier each day for a week. Here’s her 5-step morning framework for winning the day. 

The Routine:

  • Skips the snooze button. She borrows Mel Robbins’ 5-Second Rule: she sits, puts her feet on the floor and counts down from 5 to 1 before thinking about her first task for the day to switch into action mode.
  • Hydrates and moves. She drinks room temp water with lemon: “I need it, it’s there, it’s waiting for me.” She does some physical therapy exercises to wake up her body. 
  • Writes morning pages. “I get this clarity of sitting down and writing three longhand pages that allow me to take the next step in my creativity. Because the first step is getting out all the stuff that doesn’t matter: the grudges, the nightmares, the worries, the things you wake up holding onto.”
  • Makes a win list: “1-3 things that would make the day amazing.” She tries to accelerate the list by getting those things done as soon as possible.
  • Reviews her goals and vision. “I do this twice a day: to start the day and end it. This is a vital part of my routine that gets me activated to take that next step.”

 

Why it works:

  • While snoozing may not be as bad for your health as once thought, it does bring the temptation to keep sleeping, while getting up immediately feels like a win.
  • Journaling has a bunch of benefits thanks to the psychological processes it entails—like releasing emotions and increasing cognitive processing.
  • Reviewing your goals and priorities at the start of the day keeps you focused on the things that matter. That’s why it’s part of our daily Panda Planner.

 

“If you fall off the morning routine wagon today, it’s all right. Give it another go. Learn from your mistakes and choose progress over perfection,” says Amy. Her full video has a bunch of tips on building systems, how to make routines stick, and prepping the night before—it’s worth checking it out here.

Clarissa Cappelletti

Wellness Tip:
 

Reduce Springtime Allergies 

Springtime got you sneezy? 🤧Here’s a tip: jump in the shower before bed. Why? Pollen clings to your hair and skin throughout the day, and if you don’t rinse it off, it ends up on your pillow and triggers those sneezes and itchy eyes while you sleep.

Another tip is to swap out your pillowcase more often during spring and summer. It’ll help keep allergens at bay so you can sleep soundly. 

Read more about preventing nighttime allergies here.

Routine Breakdown
 

Clarissa Cappelletti, International Country Manager at WeRoad

A Travel Pro’s Grounded Morning Routine

Clarissa Cappelletti

Clarissa Cappelletti from global travel brand WeRoad tells us she needs 8-10 hours of sleep to perform at her best. She normally wakes at 7, but she’s flexible when on the move: “If travelling, I tend to be a sunrise catcher and love taking on a night hike to enjoy the best views as the sun comes up – I can then recoup the sleep in the afternoon (I do love a siesta when travelling!),” she says. Here’s her routine when at home.

The Routine:

  • Immediately drinks a glass of water. “This is a non-negotiable for me to rehydrate myself in the morning.”
  • Takes supplements. “I take creatine (3g every day to support my bone and muscle health) and a herbal mix to support my lymphatic system.”
  • Showers, then cycles to work. “I tend to avoid public transport as much as possible and cycling helps me clear my head for the day.”
  • Eats when hungry. “I tend to have breakfast later in the morning – around 10/11am – as my stomach is still ‘asleep’ when I wake up.”

 

Why it works:

  • Many (though not all) claims about drinking water first thing are true: it does rehydrate you after sleep, keeps you regular, and helps prevent dehydration that could impact your cognitive performance. 
  • Evidence suggests creatine can help maintain muscle mass. Bonus: It’s also been shown to improve cognitive function and decision-making.
  • Cycling to work has a bunch of benefits. (Here are 12 of them!)

 

When Clarissa gets home from work, she takes off her makeup, puts on comfy clothes, and makes dinner while calling family or listening to music. “This is one of the best moments of my day, where I am taking care of myself and my loved ones without rushing,” she says. Let’s not forget that savoring these small moments can make a huge difference to our days!

J.Nichole Smith

Productivity Tip:
 

Use Color Intentionally 

“I make a lot of simple choices in my life based on colour and how I want to feel,” says J.Nichole Smith, an expert on color psychology. “Being intentional with color is one fun and easy way to live more ‘joy first’ each day.”

Here are some ways she uses color:

  • “If I’m feeling low energy and want a pick-me-up, I’ll purposefully wear something bright and cheerful like orange, yellow or pink.”
  • “If I’m feeling stressed or in need of some calm, a nice light tint of blue, green or purple will do the trick.” 
  • “If I’m teaching or working on my book, I’ll almost always wear turquoise or teal, which are good colours to support communication, collaboration, and focus.” 
  • “We have a rainbow of bowls and plates, and if my kids are in a phase of particularly picky eating, I avoid the blue ones (which can deter appetite) and give them the orange dishes, which should help encourage their hunger.”

 

“Colour is such a powerful influence in our lives that most of us are never taught how to use it intentionally – I hope to be a part of changing that,” she says. Check out her morning routine below!

Routine Breakdown
 

J.Nichole Smith, Author, Branding & Color Psychology Expert, Host of Joy First Podcast

How a Color Psychologist Puts Joy First

J.Nichole Smith

J.Nichole Smith is all about putting joy first in her mornings! Here’s how she uses her routine to get in a positive mindset for the day.

The Routine:

  • Avoids devices. “I use every ounce of energy to NOT look at my phone first thing (about 4 out 7 days I manage to avoid it).”
  • Cuddle time with kids and pets. “If our 4- and 5-year-olds haven’t already climbed onto our bed and pinned us down, I let the dog out of her crate so she can burrow under the covers for our morning cuddle.”
  • Mental planning. “I run through my three non-negotiables in my mind and start doing the mental math of how it’s going to work with life and plans that day.”
  • Physical activity. She either heads to the gym to do 5k on the elliptical, does weights with a trainer, or walks the dog. “When I’m out of the habit of moving more, or I’m spending too much time sitting inside, my general happiness and positive outlook really suffer.”

 

Why it works:

  • We know that cuddles and morning exercise are awesome for wellbeing. What about setting non-negotiables? Here’s what Smith says: “As someone who is not neurotypical, I don’t build habits easily, and I always struggle with adulting – so adopting a ‘rule of threes’ approach to decision-making has really helped me simplify and avoid overwhelm. Each week, I try to set three non-negotiables – which may be the same week after week, or may change depending on my goals, schedule and monthly cycle. Because I’m on a long-term weight loss journey, my current ones are: stay under 1600 calories, eat 120g of protein and drink 2 litres of water (sometimes I trade out water for step count or sleep goals if I need to adjust priorities).” 

 

She adds that this is the only ‘method’ that has worked for her long-term to stay focused and consistent, so she uses it both in life and in her business (including with her team). So here’s our question for you: What are your non-negotiables right now?

Simon Salter

Wellness Tip:
 

Start Your Day With Positive Self-Talk 

We picked up this tip from Simon Salter, whose routine is featured below. He says:

“I know the brain is in a vulnerable state when it first wakes, so I make sure my first words to myself are encouraging and uplifting. It feels fantastic, and the brain takes it all in, setting a positive tone for the rest of the day.”

He’s onto something—science shows that the brain is in a theta-dominant state just after waking, which means it’s more receptive to suggestion. That makes your first thoughts especially powerful. Positive self-talk in those early minutes can influence your mood, stress levels, and resilience levels.

Dr. Daniel Amen, a double board-certified psychiatrist, recommends starting the day by saying, “Today is going to be a great day,” out loud. He explains that this simple affirmation programs the subconscious mind to focus on positive experiences throughout the day. Give it a shot tomorrow—your brain is listening.

Routine Breakdown
 

Simon Salter, Co-founder at DIRTEA

How a Mushroom Coffee Founder Primes His Brain

Simon Salter

Co-founder of mushroom coffee brand DIRTEA, Simon Salter, tells us he wakes between 5.30 and 6 every morning. “My window is always open, and the dawn chorus acts as my natural alarm. It’s a much gentler way to wake up,” he says.

The Routine:

  • Starts the day with positive self-talk (see above!).
  • Makes his bed. “I learned the value of this from military strategies—completing a simple task like making the bed gives a sense of accomplishment and sets the tone for a productive day.”
  • Morning gratitude prayer. “I give thanks for waking up and seek guidance for the day ahead.”
  • Hydration, stretching, and breathwork. “I stretch to activate my muscles and get my blood flowing, then move into breathwork. I do 50 breaths per round, holding after each exhale. The science behind it is amazing. The breathwork increases oxygen in the blood, expels carbon dioxide, and helps shift my body’s pH. It’s magic for mental clarity.”
  • Takes a cold shower. “I’ll be honest—my mind screams, ‘Forget it,’ but I use the Mel Robbins 5-second rule. If I don’t act within five seconds, I’ve already negotiated myself out of the day. So, I dive in.”
  • Coffee and journaling. “I have my DIRTEA coffee, which gives the taste and kick of regular coffee but with 80% less caffeine, plus the brain-boosting effects of lion’s mane. It’s my ritual, and I can’t live without it.” While drinking, he journals on paper. “Writing by hand helps me release mental clutter, and there’s something about pen-to-paper that works neurologically in my favor.”

 

Why it works:

  • While studies on bed-making are scant, many people agree that it creates a sense of accomplishment and control, which can flow on to the rest of your day.
  • Morning gratitude prayer combines gratitude and spiritual reflection, both associated with improved well-being, reduced stress, and enhanced mood.
  • Hydration, stretching, and breathwork all activate the body’s systems. Stretching increases blood flow, reduces stiffness, and may release mood-boosting endorphins.
  • Cold exposure has some science behind it. For example, it stimulates brown fat activation, which helps regulate body temperature and may improve metabolic health.
  • Lion’s mane mushrooms have some surprising potential benefits, from protecting brain health to relieving anxiety. Meanwhile, handwriting activates brain regions involved in memory and emotional processing in ways typing doesn’t.

 

Have you tried writing in a physical journal or daily planner like Panda Planner? How do you find it compared to digital formats?

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