Railey Molinario

Productivity Tip:
 

Create a “Second Brain” 🧠

Ever feel like you have 37 tabs open in your brain as well as your browser? Here’s a way to tackle the problem: create a digital “second brain.”

A second brain is a system for quickly capturing ideas, links, articles, and resources—so you don’t have to keep them open (on-screen or in your mind). This clears digital clutter and eases mental load by avoiding the Zeigarnik Effect—our brain’s tendency to fixate on unfinished tasks, creating low-level stress.

Tools like Notion, Evernote, OneNote, or even Apple Notes work brilliantly for this. You can create simple folders or categories (think: “Inspiration,” “To Read Later,” “Ideas for Projects”) and save those links or thoughts with one click.

Next time you catch yourself keeping a tab open for future reference, pause. Drop it into your second brain instead—and finally close the tab without fear.

Routine Breakdown
 

Railey Molinario, Founder of Relationship Intelligence™

A Couple’s Morning Routine for Connection, Calm, and Joy 

Railey Molinario

“My husband and I start every day with what we call our ‘Power Couple Morning Routine,’” says Railey Molinario. “It’s designed to align us mentally, physically, and emotionally before the busyness of the day starts.”

The Routine:

  • They wake at 4am and cuddle for 10 minutes while expressing gratitude to each other. “This helps us stay emotionally connected.”
  • Next, they head to the gym. “We run while listening to motivational videos, do breath work on the stretching mats, meditate, and practice acro yoga together.”
  • They enjoy a mindful shower and self-care session with aromatherapy and skincare.
  • Breakfast time. “We finish with breakfast and pull a tarot card to reflect on the energy of the day.”
  • Railey adds that, during their morning routine, they don’t check emails, texts, or talk about work. “Our focus is on each other and preparing ourselves for the day,” she says.

 

Why it works:

  • Cuddling boosts feel-good hormones like oxytocin, which helps you feel closer, more relaxed, and connected. 
  • Taking time to express gratitude and do activities together strengthens bonds and boosts relationship satisfaction.
  • Even small daily rituals like this can help keep your relationship happy, healthy, and strong.

 

If you don’t have hours free to spend as a couple, don’t worry: focus on getting in whatever quality moments you can, whether it’s a conversation over your morning coffee or a few minutes of cuddling. It’s about being intentional and giving your relationship the care it needs to flourish. 

Check out Railey’s Instagram for more advice on building a strong relationship.

Katie Rogers

Wellness Tip:
 

Spice Things Up (In the Kitchen)

Want to know something cool? That sprinkling of oregano on your pizza doesn’t just taste good; it’s actually helping you fight infections and lower inflammation. 🍕

In fact, many herbs and spices have benefits beyond adding flavor to your food. 

Ginger can ease stomach upset and reduce pain. Rosemary may improve brain function and mood. Cinnamon has been shown to help regulate blood sugar, and cayenne pepper is good for your heart. 

The bottom line? A diverse mix of herbs and spices isn’t just delicious, it’s a smart move for your health.

This post breaks down the science-backed benefits of 14 herbs and spices, so check that out for more.

Routine Breakdown
 

Katie Rogers, Soul-Led Leadership Coach & Podcast Host

The Anti-Hustle Morning That Actually Works

Katie Rogers

Katie Rogers went from being a burned-out lawyer to being homeless, to now being a sought-after coach for female entrepreneurs. “In the past, my morning routine was a long checklist of wellness tasks—yoga, EFT, breathwork, journaling, meditation—all performed from a place of proving,” she says. “My energy was screaming, ‘If I do all this perfectly, then maybe I’ll finally be enough.’ It was performative self-care, rooted in self-doubt.” 

Now, she tells us, her mornings are no longer about doing everything “right,” but are rooted in who she is being. 

The Routine:

  • Wakes up naturally, without an alarm. “I designed my life that way. Rushing first thing signals to the subconscious that you’re already behind—and I refuse to start my day in lack.”
  • Walk and breakfast. “I take my dog out in nature, enjoy a slow breakfast with my partner, and check in with who I need to be to create my next level.”
  • Tunes into her thoughts. ”If judgment shows up, I compassionately explore the wisdom underneath it.”
  • Celebrates progress. “I spend time in ‘gain’ thinking rather than ‘gap’ thinking, consciously measuring how far I’ve come. (Shoutout to The Gap and the Gain by Dan Sullivan + Dr. Ben Hardy for language around this.)”
  • Consumes inspiring content. “I flood my mind with the world’s best mentors via audiobooks, podcasts, and high-frequency trainings.”

 

Why it works:

  • Katie’s routine includes some proven cornerstones of health and happiness: movement (in this case, dog walking), contact with nature, building positive relationships, celebrating progress… But the biggest takeaway here is creating a routine that authentically serves you. As Katie puts it, “What changed everything wasn’t the routine itself. It was releasing the idea that I had to earn my worth through it.”

 

Adds Katie: “I still hold daily non-negotiables—fitness, mindfulness, learning, connection, action—but I lead myself in how they unfold. Some days it’s a full 90-minute embodiment practice. Other days it’s a 10-minute intention and a walk in the sun. Both are powerful, and having the autonomy to drop the small balls so I can keep juggling the big ones is crucial.”

Eloise Newnham

 

Wellness Tip:
 

Sync Your Breathwork to Your Cycle

This one’s for the ladies. 💁‍♀️If you have a menstrual cycle, you may not be aware that it affects more than your moods: it even affects your breath. 

Yes, lung function and breath-hold ability can shift depending on your hormonal phase. On top of that, certain types of breathwork may be better at different times of the month. 

It’s still an emerging field of research, but here’s what we know so far:

  • In the menstrual phase, slow, soothing breathwork like diaphragmatic breathing or extended exhales can calm the nervous system and ease cramps.
  • In the follicular phase, energising breathwork like Wim Hof can boost focus, mood, and mental clarity.
  • Around ovulation, balanced practices like box breathing or coherent breathing help maintain focus and emotional steadiness.
  • In the luteal phase, calming techniques like 4-7-8 breathing or humming can reduce anxiety and support better sleep.

 

It makes sense, doesn’t it? Thanks to this week’s guest (see below) for the tip!

Routine Breakdown
 

Eloise Newnham, Founder and CEO of FUTURE WOMAN

Routine of A Founder & Hormone Health Geek

Eloise Newnham

As founder of a hormone testing company for women, Eloise Newnham lives and breathes hormone health. “It also means juggling a million tabs open in my brain every day,” says Eloise. “So my morning routine is non-negotiable. It’s designed to support both my hormones and my headspace as a founder.”

The Routine:

  • Wakes after a full night’s sleep. “Sleep is the foundation. I aim for 9 hours a night. I track sleep with an Oura ring and this is what I’ve found I need to feel my best.”
  • Sunlight and hydration. “First thing, I get 15 minutes of morning light outside to set up my circadian rhythm for the day—plus a large glass of water with a pinch of Celtic sea salt to hydrate and kick-start adrenal function.”
  • Quick movement. “A short stretch and 2-minute strength challenge may sound simple, but even small amounts of movement help build muscle (which combats insulin resistance) and support lymphatic flow—both crucial for hormone balance.”
  • Cycle-aware breathwork. “Breathwork helps support a healthy cortisol response—something we test for at FUTURE WOMAN. But I adjust it to suit my cycle phase. So much of what we do is to adapt things that appear universal but actually have been designed with men in mind!” In her follicular phase, she uses energising Wim Hof breathing. In luteal/menstruation, she switches to calming 4-7-8 breathing.
  • Infrared. “I habit stack breathwork with 10 minutes in front of my infrared light to reduce inflammation and support recovery.”
  • Stimulating lymph flow. “Before a quick shower, I gently massage six key lymph nodes (behind the ears, collarbone, armpits, stomach, inner thighs, and behind the knees).”
  • Breakfast and supplements. “When I remember, I drink a warm mug of bone broth before breakfast to support gut lining, digestion, and overall hormone health. Then it’s a high-protein, high-fat breakfast. Usually a protein smoothie or 3 eggs on flaxseed bread with veggies. Eating protein within an hour of waking helps to keep blood sugar stable throughout the day.”

 

Why it works:

  • Sleep, sunlight, hydration and movement are four of the pillars of human health! 
  • Early evidence suggests that different breathing practices are better suited to certain cycle stages. See above!
  • Research suggests red light therapy may be effective for pain, inflammation, and more.
  • Massaging lymph nodes may help support circulation and lymph flow, based on techniques used in lymphatic drainage massage.
  • Eloise is right—high protein breakfasts help keep blood glucose steady. Make sure you’re getting enough!

 

“This routine helps me show up clear-headed, calm, and energised,” says Eloise. What do you think of her routine?

Eleonora Romano

 

Productivity Tip:
 

Use The “Just One More” Rule

You know those moments when you feel like quitting? Instead of giving in to the urge to distract yourself with another cookie, tell yourself to do just one more thing. 

One more email, one more slide, one more five-minute burst… whatever it may be, this tiny mental shift helps you push through resistance without pushing yourself into burnout.

It’s a form of incremental willpower—stretching your limits without overwhelming your brain’s executive function. It’s similar to the concept of “micro-goals” used in behavioral therapy.

Over time, this habit increases your ability to tolerate discomfort and stay engaged longer. Why not give it a shot today?

Routine Breakdown
 

Eleonora Romano, Founder & Creative Director of Romano Interior Architecture

How a Design Entrepreneur & Mother of 3 Stays Efficient

Eleonora Romano

“Efficiency is my superpower,” says Eleonora Romano, entrepreneur and mother of three. “My routine is built to maximise output without sacrificing presence, creativity, or wellbeing.” Here’s how she structures her days.

The Routine:

  • 5:45am – Wake up and straight into movement. “No scrolling, no snooze. I’m either out running, at the gym, swimming or cycling. I alternate workouts to keep my body and mind sharp.” Eleonora says this is her hour: “It fuels everything else I do in the day.”
  • 7:30am – Household logistics and school prep. “This hour is high-intensity in its own way: overseeing three kids under nine, delegating household tasks, managing the day’s priorities. It’s short, intense, but sets the tone for a calm and efficient day.”
  • 9:00am onwards – Studio leadership and project work. “Once the kids are off, I dive into client meetings, site coordination, and managing my interior architecture practice. I operate across multiple time zones and disciplines, so clarity in the morning gives me flexibility later.”
  • 4:00–7:00pm – School run + late client follow-ups. “I often handle school pick-up, squeeze in after-school logistics, and use any spare moments to close loops on work via mobile or a late Zoom call.”
  • 7:00–9:30pm – Family time & wind-down. “Dinner, connection, laughter. My evenings are phone-free. Before bed, I sketch or read—quiet rituals that recharge me creatively.”
  • 9:45pm – Lights out. “Rest is the foundation of my performance. As a business owner and a parent, I don’t compromise on it.”

 

Why it works:

  • Eleonora’s routine is all about making the moments count. Even with a packed schedule, she carves out time for herself each morning and winds down with quality family time each evening. Movement, connection, and rest are non-negotiables, and it’s this consistent balance that helps Eleonora stay efficient and present in both business and motherhood.

Rachael Davies

Wellness Tip:
 

Chant Your Way to Calm 🧘‍♀️

Did you know your voice can help regulate your stress response? Chanting—especially deep, rhythmic sounds like “OM” or traditional mantras—can gently stimulate the vagus nerve, a key nerve that helps calm your body and mind.

By extending your exhale through sound, chanting activates the parasympathetic nervous system, lowering heart rate, easing anxiety, and promoting a sense of safety in your body. Research agrees that it’s not just woo-woo stuff—it really works!

Want to try it? Pick a soothing sound and chant slowly for 2–5 minutes. Notice how your body responds.

Routine Breakdown
 

Rachael Davies, Co-Founder of InsideOut Wellness Academy, NLP Master Coach & Clinical Hypnotherapist

A Wellness Founder’s 4-Step Routine for Body & Mind

Rachael Davies

With just four mindful steps, Rachael Davies’ morning routine is simple—but it brings real balance to the start of her day. Here’s how her mornings look.

The Routine:

  • Meditates for 10 minutes using Reiki Kotodama—a practice that involves chanting sacred sounds to align with healing energy.
  • Journals by setting intentions, writing an affirmation, and listing three things she’s grateful for.
  • Reads 10 pages of a non-fiction book.
  • Practices yoga for 10 minutes to gently move and energize her body.

 

Why it works:

  • While there’s not that much research on Kotodama specifically, research shows chants have a calming effect. See this week’s tip above!
  • Morning journaling sets you up for a positive day. That’s why Panda Planner includes daily gratitude and affirmations as well as laying out your day’s priorities. 
  • Reading strengthens your brain, improves your memory, makes you more knowledgeable, and more.
  • Yoga has a bunch of research-backed benefits for physical, mental, and emotional health.

 

“I do this routine every morning and it sets me up to have a great day,” says Rachael. “It focuses my mind on what I want to achieve, reminds me of what I am grateful for, gets my body moving first thing, and stimulates my mind. Starting the day with the Kotodama connects me to my spiritual side and gives me energy.”

Emily Anhalt

Wellness Tip:
 

Get Emotionally Fit 💪

Did you know emotional fitness was a thing? We didn’t either—until we heard psychologist Dr. Emily Anhalt break down her morning routine (see below), and now we’re hooked.

Emotional fitness is your ability to understand, manage, and express your emotions in healthy, productive ways. Think of it as strength training for your inner world!

It can feel overwhelming to know where to start, but Dr. Anhalt makes it easier by breaking emotional fitness down into 7 trainable traits:

  • Self-awareness: Noticing your patterns and triggers.
  • Empathy: Tuning into others’ feelings.
  • Mindfulness: Staying present in the moment.
  • Curiosity: Staying open to learning, even about yourself.
  • Playfulness: Keeping a sense of lightness and creativity.
  • Resilience: Bouncing back from hard things.
  • Communication: Expressing yourself clearly and kindly.


Focusing on one trait at a time makes building emotional strength feel a lot more doable. 

Want to learn more? This interview is a good place to start.

 

Routine Breakdown
 

Dr. Emily Anhalt, Clinical Psychologist & Emotional Fitness Expert

How a Psychologist With ADHD Builds Emotional Fitness

Emily Anhalt

Dr. Emily Anhalt helps people get emotionally healthy. She even co-founded Coa, a “Gym for Mental Health”. So, what does she do every morning to build her own emotional fitness? Let’s find out. 

The Routine:

  • Keeps things structured. “I have ADHD, and I feel like I’ve developed a lot of structure in my life to counteract that. Routines keep me doing what I need to be doing.”
  • Avoids her phone. “I wake up, I resist the urge to look at my phone as much as I want to. I make myself a cup of tea.”
  • Meditates. “I meditate for exactly five minutes because that’s all my ADHD brain can handle.”
  • Moves. “I do a quick workout just to get my body moving.”
  • Eats a healthy breakfast, then writes one line in a journal. “I’m not the kind of person who could write for half an hour every day, so I challenge myself just to write a single line about how I’m feeling that day, or what I’m grateful for, or whatever it might be. I’ve been doing this for so many years that now I have an idea of how I have felt on this day for the last five or six years, which is a really cool way to see patterns.”
  • Starts her work day. “This has been a really lovely way to make sure that I’m setting the tone for my own life instead of letting my phone decide in the morning how I’m going to feel that day.”

 

Why it works:

  • Structure really is important for people with ADHD, and Emily’s routine is all about keeping things manageable for her. A short meditation (research shows 5 mins really is enough to make a difference!), quick bit of movement, healthy breakfast, and single line of journaling are all small steps that add up to a positive morning. 


Dr. Anhalt shared her routine in a great episode of the podcast Before Breakfast with Laura Vanderkam. You can listen to all of it here.

© 2015-2025 Panda Planner. All rights reserved.