Dudley Tal Stokes

Productivity Tip:
 

Beat Bedtime Procrastination

There’s a neat little term psychologists use for something a lot of us do without thinking: bedtime procrastination. You go to bed later than you intended, not because of anything urgent, but because you’re scrolling, watching “one more” episode, or pottering around even though you’re tired. 🫩

Maybe it’s the only time that feels like it’s actually yours. Staying up becomes a quiet protest, even though tomorrow‑you is going to pay for it.

A few things to try:

  • Pick a rough “start winding down” time and treat it as a cue, not a rule.
  • Swap late‑night scrolling for one low‑effort calming habit (cup of tea, book, light stretching). 
  • Make distractions slightly less convenient, like charging your phone across the room. 
  • Use a “to‑bed” alarm to help you stay on track without turning your evenings into yet another thing to optimize.


Make it a tiny experiment: see how you feel after a week of getting to bed just a little earlier. Future-you might be pleasantly surprised. 😌

Routine Breakdown
 

Dudley Tal Stokes, Former Four-Time Olympian, Olympic Coach & Entrepreneur

How an Olympic Coach Trains His Mind Before His Body

Dudley Tal Stokes

For Dudley Tal Stokes, former Olympic bobsledder and inspiration for the movie Cool Runnings, a successful day begins with meditation and movement. 

The Routine:

  • Meditates. “I begin each day with a meditation routine I call Mental Relaxation and Rehearsal. I aim for a minimum of 15 minutes and an ideal of 1 hour. From a state of deep relaxation, I do a series of visualizations designed to help me reach my peak performance state and model potential situations ahead. Once my mental state is set, I find it easier throughout the day to maintain the correct tension required for the particular situation I encounter.”
  • Works out. “I focus on mobility and control of the body, followed by 15-20 minutes of high-intensity exercise, using body weight and kettlebells. I may do a walk, with or without weights, for 30 minutes. After a cold shower, I’m ready for the day.”
  • Starts his day the night before by getting enough sleep. “I have an alarm for bed at 21:45; I usually get ready by 22:00 and am asleep by 23:00. Before the alarm, I make sure the environment is low-light and add some Green Tea.”


Why it works:

  • Research supports visualization as a performance-enhancing tool! Mental rehearsal lowers anxiety, helps you prepare for situations, and builds confidence and focus. 
  • Mobility work improves joint control and reduces stiffness, while a short burst of high-intensity exercise flips the “on” switch in your brain, boosting focus and mood. 
  • Adding a cold shower boosts alertness even more, thanks to a quick surge of energising hormones.


Notice how Dudley uses a “to-bed” alarm to start intentionally winding down? As we said above, it’s a neat trick for keeping your evenings on track!

Dr. Anna Levy-Warren

Wellness Tip:
 

Aim for a Regular Sleep Schedule

Many of us get our eight hours of sleep, yet still feel tired. That’s because there’s more to good sleep than how long it lasts. One often-overlooked factor is sleep regularity.

Yes, going to bed and waking up at the same time makes a real difference. A 2020 study found people with the most irregular sleep were more than twice as likely to develop cardiovascular disease. And a large 2024 study showed those with the most inconsistent sleep were around 50% more likely to develop dementia. 

The more often and more dramatically your sleep times shift, the higher the risk appears to be.

If possible, aim to keep your bedtime and wake-up time consistent, with no more than a 30-minute variation, including weekends. Helpful tools include setting a “wind-down alarm” about 60 minutes before bed, and getting morning light exposure at the same time each day (20–30 minutes outside is ideal).

And if your life doesn’t allow for perfectly regular sleep times? Focus on what you can control. Keeping your pre-sleep routine consistent can still help. Give it a try!

Routine Breakdown
 

Dr. Anna Levy-Warren, Founder & CEO of Organizational Tutors, Licensed Clinical Psychologist & Mom of Three

How a Psychologist, CEO & Mom of Three Stays on Track

Dr. Anna Levy-Warren

Dr. Anna Levy-Warren is a firm believer in developing a positive relationship with your calendar. As someone balancing family and professional life herself, she knows firsthand how powerful an organized schedule is for boosting productivity and reducing anxiety. 

The Routine:

  • Wake up. “I naturally wake up around 5:30 am, say good morning to three of my closest people, check the news, and read. I love mornings. The rising light, the quiet, the coffee. Starting my day in a connected, calm, reflective manner is deeply important to me.”
  • Has breakfast. “I have two breakfasts: one scoop of peanut butter before I work out, and then eggs with spinach and cheese after. Exercising and eating at consistent times each day is very regulating for me. I run, weight train, and do hot yoga. I also walk 4-5 miles a day in my neighborhood to feel the sun and connect with the outside world.”
  • Follows a daily plan. “I always have my days fully mapped out with all corresponding to-do items. I don’t believe things get done unless there is time and space in my calendar to complete them. I also check the flow of my day to ensure balance.”
  • Tries to see a close friend or family member in person every day. “I believe in the value and power of building relationships in person, beyond my phone.”
  • Gets to bed by 9.30 pm, except for once a week when she allows herself a night out. “I sleep with an eye mask, earplugs, and white noise religiously because I live in NYC and that bedtime ritual tells my body it’s officially time to shut down and shut off!”


Why it works:

  • Becoming an early riser isn’t always easy, but Anna has a great approach: finding small rituals that make mornings calm and pleasant. Something to look forward to, even!
  • High-protein breakfasts regulate blood sugar and keep energy stable for longer. 
  • Mapping out daily priorities and to-do items into an actual schedule is the best way to ensure the important things get done. You know we’re all for it!
  • In-person connection is powerful. A COVID-era study found social interactions enhance well-being, with face-to-face interactions outperforming virtual ones.
  • As we saw above, going to bed at a regular time is great if you can manage it. Sleep regularity may even be more important than sleep duration for health.


Do you have small rituals, like making coffee or reading, that make your mornings more pleasant and purposeful?

Heather Karlie Vieira

Productivity Tip:
 

Remove Tiny Frictions

Instead of trying to over-optimize every part of your life (which, let’s face it, gets exhausting), focus on something smaller but surprisingly powerful: removing tiny frictions. 

Start with this question: What’s one annoying thing I repeat daily that a script, shortcut, template, or setting could eliminate?

Think: 

  • Logging into something too often
  • Switching apps mid-task
  • Hunting for files
  • Rewriting the same email
  • Resetting the same settings


Even micro-frictions (extra clicks, small delays) significantly reduce task follow-through. So here’s the habit: once a week, identify one tiny friction in your routine and remove it. In time, these small tweaks can make a big difference.

Routine Breakdown
 

Heather Karlie Vieira, Art & Antiques Dealer

A Get-Up-And-Go Routine That Gives an Art Dealer Purpose

Heather Karlie Vieira

“My daily routine starts with the grateful understanding that I am living the life I choose, create and appreciate,” says Heather Karlie Vieira. As a single mom and entrepreneur “with a touch of Peter Pan”, she’s guided by a Mike Tyson quote: “Discipline is doing what you hate to do, but doing it like you love it.”

“Now, that may sound like a depressing way to view my profession of choice, so let me explain.” Here’s what she told us:

The Routine:

  • “On the days when my alarm gets me out of bed hours before the sun comes up, I know there are finds waiting for me. Flea markets and antique shopping start early. So after a quick coffee, I’m out the door to source for the next antique show where I’ll be exhibiting.”
  • “The sourcing soon becomes schlepping as all of the said finds must then be transported to my storage.”
  • “Research and restoration are next, then loading the rental truck for a long drive to set up and sell at an antique show.”
  • “There’s one constant in my daily routine – it’s anything but routine,” says Heather. “What guides me is being productive, making hay while the sun shines, if you will. The feeling of getting it done is what I’m chasing. And that always helps me to feel my best as I know I’m doing what I love (even if the Mike Tyson quote had you thinking otherwise).”


Why it works:

  • Heather’s routine isn’t just about ticking boxes; it’s about finding meaning in what she does. “All of this didn’t happen overnight. I’ve been an art and furniture dealer for over 24 years, and only fairly recently have I begun to feel I’ve got a grasp of what I do. Thanks to the never-ending font of confidence that comes from surmounting oh so many failures, setbacks and obstacles, I feel like a powerful force for my two daughters. It’s showing them that living your dream comes with ups and downs, but you can push through by keeping your goal in mind, staying curious and practicing gratitude.”


Heather’s get-up-and-go routine isn’t what you typically read about, and that’s exactly why we love it. It’s a reminder that all routines are valid; you have to work with your situation, your surroundings, and what gives you purpose. 

We’d love to hear from you about how your own routines are going—hit reply and let us know!

Ayanna Abrams

Wellness Tip:
 

Wake to a Melodic Alarm

If your morning alarm is a jarring beep beep beep, you’re doing yourself an injustice. An abrupt sound is more likely to leave you with sleep inertia – that groggy, disoriented feeling you get upon waking. 

You probably already sensed this intuitively, but science backs it up. Research published in PLOS ONE found that people who woke up to melodic alarms reported lower levels of sleep inertia than those who woke up to neutral, non-melodic sounds.

So why not try swapping your blaring beep for Edvard Grieg’s Morning Mood or a similarly melodious tune? Try it tomorrow – and let us know what song you choose.

Routine Breakdown
 

Dr. Ayanna Abrams, PsyD, Founder of Ascension Behavioral Health & Co-founder of Not So Strong

The Therapist-Approved Way to Start Winter Mornings

 

Ayanna Abrams

Winter mornings ask a lot of us. And when you jump straight from bed to go mode, your nervous system can stay in high alert. That’s why Dr. Ayanna Abrams, PsyD, suggests a “soft start” morning routine – a gentler, more intentional start to the day. “You might also notice better decision-making with less reactivity and even less exhaustion by the end of the day,” she says.

The Routine:

  • Wake up more gradually. Swap a harsh alarm for softer sounds and give yourself an extra 10 minutes so the morning doesn’t start in a rush.
  • Keep your phone out of reach. “Use an actual alarm clock that serves only that purpose, and put your phone across the room or in another room overnight,” says Ayanna.
  • Delay screens altogether. Skip TV, emails, and scrolling first thing to reduce mental and emotional overstimulation. “Emails and texts are others informing you or asking something of you; social media is other people’s lives; news is tons of information,” says Ayanna. “You’re ‘starting’ the day in the lives of others.”
  • Start with a grounding ritual. Take a few slow breaths, stretch gently, or sip water in bed to help your body wake up calmly.
  • Add warmth and nourishment. A warm drink and a simple, balanced breakfast can signal safety and ease to your nervous system.
  • Jot down your thoughts. “Jotting down some morning reflections or a very short to-do list—no more than three items—can help you think about your day without a rush.” This creates direction without overwhelm.


Why it works:

  • Waking up gradually lowers the stress response and helps your nervous system shift out of sleep without a cortisol spike.
  • Delaying screens reduces cognitive overload, giving your brain space to orient before processing external inputs.
  • Grounding rituals send safety signals to the body, easing muscle tension and supporting emotional regulation.
  • Writing things down early helps you get your mind clear, reducing background stress and decision fatigue.


Soft starts are just one part of a broader “soft living” philosophy, which prioritises slowing down and self-nourishment over wealth and hustle culture. “This requires more stern boundaries to protect your time, your energy, how much access people have to you emotionally, and how much you are ‘doing’ vs. ‘being’ day to day,” says Ayanna.

Have you heard of soft living? Here’s a guide that breaks it down if you want to learn more.

Jamie Maltabes

Productivity Tip:
 

Try a Cognitive Warm-Up Before Deep Work

Ever tried jumping straight into a workout cold? You probably didn’t perform your best (and possibly even got injured). Well, turns out your brain isn’t that different from your muscles: it works better after a little warm-up.

Research shows that preparatory activities can strengthen learning and improve performance.

Let’s say you’re about to jump into a writing session. You might spend 3-5 mins editing something you’ve already written, or even just reading something that inspires you. 

Before tackling analytical or strategic work, you could spend a few minutes reviewing a similar problem you’ve handled before. This primes pattern recognition and reduces the cognitive load of starting from zero.

Read more here, and try doing a mental warmup before your next deep work session.

Routine Breakdown
 

Jamie Maltabes, Founder & CEO of Infinite Medical Group

A Structured Routine for Clear Thinking and Calm Evenings

Jamie Maltabes

As a CEO and mom, Jamie Maltabes says her daily routine “is intentionally simple and supports high-level responsibility.”


The Routine:

  • No phone in bed. “I don’t start my day by reacting to emails, texts, or socials. The morning is mine, and I choose how I enter the day.”
  • Morning movement. “3-4 days a week, I’m at the gym. On the other days, I go out for a walk or clean up the house. Starting the day with movement sets the tone for discipline before the day starts making demands.”
  • Protein first. “The first meal of the day is always heavy on the protein and light on the carbs. This keeps my blood sugar stable and my energy consistent. It’s a non-negotiable for focus and decision-making.”
  • Structured work blocks. “My time at the office is broken into several blocks where I’m fully focused on the task at hand. Structure protects my attention and eliminates ineffective multitasking.”
  • Midday rest. “Sometimes this is taking a walk around the building, other times it’s just chatting with the staff. This time prevents stress from stacking.”
  • Evening wind down. “I end my day with a bath and a fiction novel; something that allows me to fully disconnect and mentally step away from work.”
  • Plan for tomorrow. “I review the next day’s schedule so there are no unknowns. Clarity reduces anxiety and allows my brain to truly rest.”

 

Why it works:

  • No checking phones, movement, and high-protein breakfasts are all solid building blocks to an intentional morning with sustained energy. 
  • Focused work blocks are great because they avoid the “switching costs” associated with multitasking. Meanwhile, work breaks are a must for staying sharp and productive.
  • A nighttime wind-down routine preps your mind and body for better sleep.
  • Planning for tomorrow reduces anxiety by closing mental loops that might otherwise keep you tossing and turning.


Using a Panda Planner Classic makes it easier to see what’s on tomorrow’s schedule and turn end-of-day reviews into a built-in part of your nightly routine. How do you plan for tomorrow?

Cliff Beach

Wellness Tip:
 

Hum Your Way to Better Health

Fun fact: Humming reduces stress and calms the mind. Here’s how it works: the vibrations that ripple through your body stimulate the vagus nerve, in turn activating the parasympathetic nervous system.

In other words, you got into “rest and digest” mode. But there’s more.

According to Bond University, “When we hum, oscillating sound waves may also affect the sinuses… One study found a 15-fold increase of nasal nitric oxide from humming compared to exhaling quietly. Nitric oxide is involved in everything from brain and immune function to blood flow to the lungs and sexual arousal.

“Humming also leads to some unexpected psychological effects. These include increased body awareness and ‘decentering’ – the ability to separate oneself from thoughts, emotions and sensations.”

So, next time you have a song stuck in your head, don’t fight it – hum it out!

Routine Breakdown
 

Cliff Beach, Entrepreneur, Musician, Radio Host & Vice President of Digital and Operations at Beautytap

How a Musician Stays Focused, Grounded and Creative

Cliff Beach

“As a creative executive and working musician, I live and die by my calendar,” says Cliff Beach, whose funky track “Confident” has had over a million streams on Spotify. “My mornings are not about perfection, they are about alignment. These core habits help me show up grounded, energized, and focused for a full day of leadership, creativity, and service.”

The Routine:

  • Checks his calendar and aligns the day. “I start by checking my calendar so I know exactly what the day is asking of me. It lowers anxiety, helps me prioritize, and keeps me intentional instead of reactive.”
  • Breathwork and light movement. “I pair breathwork with light movement, either by attending a qi gong class or using a YouTube video. It helps regulate my nervous system and clears mental clutter before the day begins.”
  • Pumps up music for a mood boost. “I put on music that lifts my energy. As a musician who also leads a digital marketing firm, music both energizes and centers me. It helps me shift from rest into a creative, focused mindset.”

 

Why it works:

  • Starting with his calendar gives him clarity and structure, which reduces stress and decision fatigue.
  • Breathwork and movement calm the body while sharpening focus for the day ahead.
  • Music is a science-backed mood-booster. “Music resets my mood, boosts motivation, and reconnects me to creativity before work begins,” says Cliff.


Cliff adds that consistency is key. “My routine stays consistent even as the details evolve. The specific movement or music may change, but the intention stays the same.” With just a few steps, his routine reminds us that mornings don’t need to be complicated to be productive.

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