Sarah Gallucci

Productivity Tip:
 

Create Small Frictions

You’ve heard about removing those tiny frictions that stop you from getting things done. Think creating shortcuts, removing clutter, or minimizing decisions. But what about introducing tiny frictions as a path to productivity? 

Sounds contradictory, but here’s how it works: use friction to your advantage by making distractions harder to indulge in. Some examples:

  • Log out of social media so you have to sign back in to use it.
  • Move distraction apps off your home screen or bury them in folders.
  • Put the TV remote in a drawer instead of on the coffee table.
  • Remove saved passwords for distracting sites so logging in takes effort.
  • Keep snacks out of sight or in harder-to-reach places so you don’t mindlessly grab them while working.


Even tiny barriers can interrupt automatic habits and give you a moment to decide whether the distraction is worth it. What small friction could you introduce today to protect your focus?

Routine Breakdown
 

Sarah Gallucci, Author, Speaker, Professor & Single Mother

How an Author and Single Mom Starts Her Day Right

Sarah Gallucci

With just four simple steps, Sarah Gallucci’s morning routine doesn’t take hours – but it does set her for a positive day. Here’s how she rolls after jumping out of bed each morning.

The Routine:

  • Drinks warm lemon water before anything else. “My mother has instilled this habit in me from when I was a young girl. It ensures hydration before coffee or tea, and it’s comforting physically and emotionally.”
  • Journals for at least 5 minutes. “I have kept a diary since I was a young girl. Journaling first thing in the morning helps with deciphering dreams, dumps anything urgent on the mind so you can get it out of yourself before the day ahead, and helps you plan your priorities for the day.”
  • Does at least 30 mins of stretching and strengthening exercises. “I suffered a back injury a few months ago, and am working with a trainer through the app Trainerize, so I don’t have to go to a clinical physical therapy facility. It’s done from the comfort of my home and on my schedule.”
  • Walks outside (no matter the weather!). “Every day I try to walk at least once for 30 minutes. Often I meditate using the To Be Magnetic app, sometimes I simply notice nature and be bored so ideas come to me for writing. Or I’m voicenoting my girlfriends to catch up!”


Why it works:

  • Sarah’s mom has a point: lemon water aids digestion, helps keep you hydrated, and gives you a vitamin C boost. 
  • Journaling really is incredible for mental health. 
  • Stretching keeps muscles strong, flexible, and healthy. Using an app for training is a smart way to get professional support without having to leave home. 
  • Walking alone is great for health, but layering in some meditation or mind-wandering is genius. Meditation lowers stress, enhances self-awareness, and more, while mind-wandering boosts creativity. 


Pop quiz: What are three activities you can add to your routine that give you big benefits in 5 minutes or less? 🤔

Some answers: meditation, journaling, walking, deep breathing, stretching, sunlight exposure, chatting with your bestie… If you said any of the above, you were right! The list is long: think about one quick activity that could benefit you, and give it a try tomorrow!

Lenka Lutonska

Wellness Tip:
 

Start With Identity

Most of us try to change our lives by changing our behaviour. We add habits, download yet another new app, write longer to-do lists. But research suggests change sticks better when it’s tied to our identity. 

When you anchor into who you are becoming, your brain starts looking for evidence to support that identity. Your decisions shift, your confidence increases, and you gain a greater sense of direction. 

So, instead of asking, “What should I do today?”

Try asking, “Who am I choosing to be today?”

That subtle shift builds self-awareness and guides your behaviors, so you stay on the path to becoming who you want to be. 

Thanks to this week’s guest, Lenka Lutonska, for inspiring this idea. Read on for her full routine below!

Routine Breakdown
 

By Lenka Lutonska, Founder & CEO, Business Energetics®

A 7-Figure Founder’s 20-Minute Routine for Clarity

Lenka Lutonska

“My morning routine is designed to do one thing above all else: ensure I lead the day rather than react to it,” says Lenka Lutonska, mindset and business coach, author, and founder of Business Energetics®, a multiple 7-figure business. Her routine sets her up for clarity and momentum and only takes 10-20 minutes.


The Routine:

  • Clears her mental and emotional state. “Before checking my phone or emails, I take a few minutes to notice and release any tension, mental noise, or emotional residue.
  • Anchors into who she is today. “I consciously connect with the version of myself who is already grounded, decisive, and leading at the level I’m building toward.”
  • Asks one orienting question: “How does the next-level leader in me want to lead today?” This cuts through prioritisation noise. “It shifts me from task management into true leadership and direction.”
  • Listens before she acts. “I create a short pause to listen inwardly – not overthinking, just allowing clarity to surface. The most effective actions are often obvious once you stop forcing answers.”
  • Commits to one clear, aligned action. “I identify one action or decision that will move the business forward meaningfully – especially if it feels slightly uncomfortable. Progress doesn’t come from doing everything. It comes from doing the right thing, from clarity rather than pressure.”

 

Why it works:

  • As Lenka says, unprocessed stress can quietly drive our decisions and how we communicate. “Clearing it first creates calm focus and prevents reactive leadership,” she says.
  • Our sense of identity creates self-awareness, provides direction, and improves decision-making. In Lenka’s words, “Anchoring into identity stabilises confidence and sharpens decision-making throughout the day.”
  • A quick pause and one orienting question can shift us out of reactive, stress-driven mode and back into deliberate thinking. Even brief moments of mindful reflection have been shown to enhance attention and emotion regulation, leading to better decision quality.
  • Committing to one clear, meaningful action reduces cognitive overload and increases follow-through.


“Only after this process do I open email or messages and begin the day,” says Lenka. “This prevents external demands from hijacking focus and ensures I stay in a creative state rather than a reactive one.”

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.

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