Kylie Kelce

Productivity Tip:
 

Sleep-Proof Your To-Do List

Want to sleep better and boost next-day productivity? Try sleep-proofing your to-do list. Before bed, write down the three most important tasks for tomorrow—but frame them as intentions rather than obligations.

Research shows that writing out tasks can help “offload” worries, reducing bedtime anxiety and leading to quicker, better-quality sleep. The trick is to shift your mindset—think of these tasks as what you intend to accomplish rather than what you have to do. Framing tasks as intentions can reduce stress, which in turn reduces nighttime rumination.

If you struggle to shut off at night, why not give this small ritual a try?

Routine Breakdown
 

Kylie Kelce, Mom & Media Personality

How Kylie Kelce Gets Her Family Going

An Influential Mom’s Morning Hustle

Kylie Kelce

Kylie Kelce, mom of three under the age of five and wife of NFL star Jason Kelce, balances her morning self-care with the hustle of getting her kids ready for the day. She:

The Routine:

  • Wakes an hour or so before her kids do. “I absolutely love having that buffer of time where I get to be a human being and be by myself. Once I get out of bed, I wash my face, brush my hair and get myself together.”
  • Eats a quick, protein-packed breakfast. “I grab a cup of water, take my multivitamin, and eat something quick, like cottage cheese. I’m a huge Good Culture cottage cheese person.”
  • Has coffee from Dunkin’, then rallies the kids, getting the elder two ready for school.
  • Gets the kids breakfast. “They’re not allowed to leave the house without putting something in their belly. They’re huge on the kid Clif Bars,” says Kylie, adding that she’s big on convenience.

 

Why it works:

  • Waking before her kids gives Kylie precious self-care time, allowing her to feel refreshed and ready for the morning rush.
  • A morning dose of protein helps balance your blood sugar, appetite, and energy levels for the rest of the day. Make sure you’re getting enough!
  • Keeping essentials simple and convenient—like grab-and-go healthy snacks—makes mornings smoother for the whole family.

 

Self-care is essential, especially if you have a family to look after. Do you have any tips for getting “you” time in the mornings? Let us know!

 

Rory Vaden

Wellness Tip:
 

Let Go to Move Forward

Change often requires letting go. As Chris Williamson says, “If you know that there’s something that you’re meant to change, you will have to let certain groups, friends, routines, places, activities, recreations—you’re going to have to let those go.”

Holding on to old habits or environments can keep you stuck. Growth means creating space for the new, which sometimes means releasing what no longer serves you. It’s not always easy—letting go can be challenging and even scary. But by letting go of relationships or activities that hold you back, you create room for healthier habits, new opportunities, and positive changes.

Take a moment to reflect: what’s keeping you from the change you want to make? Identify one thing you can begin to release, and take a small step toward your growth today.

Routine Breakdown
 

Rory Vaden, Entrepreneur, Speaker & New York Times Bestselling Author

A Routine That Starts Strong and Ends Strong

Rory Vaden

Strategist Rory Vaden calls his routine “The Morning Routine You Need to Succeed,” and it consists of four key steps. Here’s how he wins his days: 

The Routine:

  • Prayers and gratitude. “The moment you come into consciousness, there is a battle for your mind. The way I win that battle is to pray. You might call it ‘gratitude.’ I thank God for my wife, my kids, our home, our team, our clients, and our business.”
  • Self-talk. “I have a list of affirmations that I go through every morning and it includes what I want to achieve and what I want to avoid. Create a list and make sure you read it every day before you start working on your goals.”
  • Exercise. “A light jog around the block or a few stretches are good enough. Exercise is one of the most effective ways to get yourself in a great mood and ready to crush your goals.”
  • Goal visualization (night routine). “As I’m falling asleep, the last thing I think about is a visualization of the next goal I am pursuing in my life.” Rory has done this for every single goal he’s had—from getting his black belt to making the New York Times Bestseller list.

 

Why it works:

  • Praying may be good for mood, stress levels, heart health, and more, while gratitude has a raft of research-backed benefits.
  • Positive affirmations replace negative thought patterns with healthier ways of thinking—which can lead to greater confidence and reduced stress.
  • Exercise doesn’t just do your body good, it’s also crucial for mental health. 
  • Goal visualization at night keeps your aspirations front and center, even while you sleep, helping you stay motivated.

 

“The most important battle every single day is getting your mind right,” says Rory. His routine helps him get there. What do you do each day to get your mind right? Is there something you could do better?

Chloe Madeley

Productivity Tip:
 

Try Emotional Scheduling

Ever tried doing creative work when you’re agitated, or dull, repetitive tasks when you’re super energized and excited? Not the best match, is it? 

Truth is, certain tasks are suited to certain emotional states. And honoring this can help you work smarter. 

For example, if you’re feeling anxious or restless, focus on small, repetitive tasks that create a sense of control—like organizing emails or checking off simple to-do items. When you’re feeling relaxed or positive, tackle creative tasks like writing or brainstorming.

Of course, it’s not always possible to be flexible with your work schedule. But when you can, align your emotional state with the nature of your tasks, and you’ll find yourself in a better flow.

Routine Breakdown
 

Chloe Madeley, Personal Trainer, Best-Selling Author & TV Personality

How a Personal Trainer Balances Fitness and Family

Chloe Madeley

Chloe Madeley’s mornings revolve around balancing her health goals with the needs of her young family. Here’s how she keeps things simple and effective:

The Routine:

  • Toddler alarm clock. “My toddler wakes me up every morning around 7am. After some duvet time with her, I put my watch on to track my steps that day, and we make our way downstairs.”
  • Takes supplements. Takes a Symprove liquid probiotic followed by creatine, Omega 3, and Vitamin D.
  • Has a healthy breakfast. “I always include fruit or vegetables in my breakfast—like a protein shake with a piece of fruit or a veggie-packed omelet. I go for wholegrains for more fiber and nutrients.”
  • Hits the gym—or adapts. “After breakfast, and as soon as my nanny arrives, I’m off to the gym. On days without childcare, I do a quick full-body workout at home while my daughter naps, followed by a long walk together.”

 

Why it works:

  • Bonding time is crucial for all members of the family. Plus, snuggles have proven health benefits!
  • Probiotics have been shown to improve gut health, reduce inflammation, and more. The benefits of supplements vary depending on the individual—always ask your doctor before starting any new ones. 
  • Eating a protein and fiber packed breakfast is scientifically proven to keep you fuller longer and prevent blood sugar spikes.
  • Adaptability with workouts means exercise always fits into Chloe’s schedule, even with childcare challenges.

 

What’s on your plate this morning? Do you prioritize getting enough protein and fiber? Here are 20 more high-protein, high-fiber breakfast ideas if you need inspiration on what to make tomorrow!

Lindsey Ellefson

Wellness Tip:
 

Get Motivated by Looking Forward

If you’ve been reading for a while, you already know about the science-backed benefits of gratitude. You might even jot down a list of things you’re grateful for each day. But have you ever tried penning a list of things to look forward to?

Positive anticipation is a powerful motivator. It boosts dopamine and lowers stress. That’s why Panda Planner has space to write down three things you’re excited about each morning. It’s a way to rewire your brain to focus on the positives, and it helps you kick off the day on a good note.

If you can’t think of three things, go ahead and start planning more things you love into your days! “For me, little treats and enjoyable activities really keep me going,” says Lindsey Ellefson, whose routine is featured below. “To get through a day, I look for small joys and simply let myself have them; there are too many bad things in the world to justify depriving myself of small bursts of happiness.”

So, go ahead and tell us: What are you excited about today?

Routine Breakdown
 

Lindsey Ellefson, Features Editor at Lifehacker

A Lifehacker’s Hacks for Better Mornings

lindsey ellefson

In writing about her morning routine, Lifehacker Features Editor Lindsey Ellefson hones in on two key things: nighttime prep and small rewards. She:

The Routine:

  • Preps the night before, including a list of tasks for the next day and a list of things she’s excited for. “When I wake up and look at my list, I feel locked in on the serious stuff and hyped up by the fun stuff. That combination of a little anxiety and a little anticipation propels me right out of bed, no more hitting snooze.”
  • She also does a wind-down routine (“which involves reading a book, playing Fortnite, and luxuriating in various lotions, hair curlers, scent diffusers, and white noise machines”) to ensure she sleeps well.
  • Uses rewards systems to motivate her mornings. E.g. Plays games like Wordle while brushing her teeth, and goes to Dunkin’ for her coffee rather than making it at home. “This makes me get dressed, gives me an opportunity to run any small errands, and yields an immediate reward.”

 

Why it works:

  • Prepping at night makes mornings easier. And, as we said above, writing down what you’re excited about helps get you in a positive mindset.
  • Wind-down routines have physiological and psychological benefits—like lowering cortisol and relaxing the nervous system—that can improve sleep. 
  • Rewards systems are great for staying motivated on tasks we don’t enjoy. Research shows small and regular rewards work best. 

 

It’s through experimentation that Lindsey has learned what works for her. “With winter coming, mornings are only going to get colder and darker, which means it’s only going to get more tempting to cut corners, stay in bed, and be less productive,” she says. “Consider your own goals and motivators, then make incremental changes to find what works.”

Matt Gerlach

Productivity Tip:
 

Fix Your Posture to Be More Productive

Did you know that poor posture can lead to headaches, fatigue, and even poor circulation? Sitting hunched over compresses your lungs, reducing oxygen flow to your brain and making it harder to think clearly and stay sharp.

All of this can drag down your productivity. So Mama was right when she told you not to slouch! 

What to do instead? Sit up straight, of course, with your feet flat on the ground and your neck and back aligned. And, stretch regularly throughout the day. 

Here are some more tips on improving your posture. Give them a try!

Routine Breakdown
 

Matt Gerlach, High-Performance Coach, Entrepreneur & Podcast Host

A Routine For Healing and High Performance

Matt Gerlach

Matt Gerlach says putting his own priorities first has not only helped him achieve his goals, but also to heal. “I learned there was nothing wrong with seeking what I truly needed,” he says. 

The Routine:

  • Wakes at 4:00am. “It takes me about 15 minutes to get out of bed, brush my teeth, get Bruno (my dog) downstairs, and get my lemon water (I love hot lemon water!) before sitting down to read.”
  • Reads. “Reading has become a massively important part of my life because I value growth above almost all else. I always have a business book, a memoir, and something more entertaining going.”
  • Meditates and journals. “When [partner] David joins me at 5:15, we meditate together, then after, I journal and enjoy coffee.”
  • Writes. “Next, I start my writing—I’m working on a memoir and writing is so therapeutic for me.”
  • Works on his business. “After that, I spend about an hour working on my business before working out.”
  • Exercises. “Movement and exercise are critical for me. I go to the gym, yoga, or workout outside almost every morning.”

Why it works:

  • Rising early has a bunch of benefits. (If 4am isn’t your thing, though, you do you!)
  • Prioritizing personal growth (through reading, writing, and meditation) creates a strong foundation for the day.
  • Journaling offers a space for reflection and healing. (Research agrees!)
  • Exercise boosts energy levels and supports physical and mental well-being, helping to power through the rest of the day.

“Prioritize the things that truly matter to you and the things that will help you build the life you desire,” says Matt. “It may require some adjustments and letting go of old habits, but the freedom and fulfillment it brings are truly transformative.”

Denise Lewis

Wellness Tip:
 

Thrive As a Night Owl

Hands up if early mornings just aren’t for you..? ✋ We hear you! If you’re naturally a night owl, there’s no need to force a 5am wake-up  (though research suggests you can shift your chronotype if you want to!).

Interestingly, some research has found that evening people have superior cognitive function. So, instead of feeling pressured to become a morning person, focus on maximizing your night owl superpowers. 

This video offers some helpful hints, like:

  • Make mornings less mentally taxing by removing decisions and prepping at night.
  • Don’t “eat the frog” in the mornings. Do low-effort, repetitive tasks and save your energy for the afternoon.
  • Work out your peak performance times (e.g., 6-9pm) and think about the best ways to use that time.
  • Get sunlight during the day to boost energy and get through any slumps.

 

Check out the full video for more tips. Are you a night owl? How do you manage your days?

Routine Breakdown
 

Denise Lewis OBE, Former Athlete and Olympic Gold Medalist

An Olympian’s Grounding Morning Routine

Denise Lewis

Denise Lewis, former athlete and Olympic gold medalist, believes in a set of non-negotiable morning habits that keep her feeling grounded. Here’s how she starts her mornings:

 

The Routine:

  • Takes a shot of a water-based probiotic (she takes Symprove) before getting her son ready for school. 
  • Has a morning cup of matcha blended with almond milk.
  • Gets some exercise. She works with a personal trainer online.
  • Hydrates. “I just like to make sure I rehydrate myself, so my body feels tip-top.”
  • Starts ticking things off her to-do lists, which she makes on Monday and works on during the week. “I’m not inherently a morning person, I’m quite nocturnal but as I’m getting older, I just try to switch that up a little bit and put some morning goals in place.”

 

Why it works:

  • Studies support the probiotic’s effectiveness in decreasing intestinal inflammation and reducing gut pathogens.  
  • Matcha tea has antioxidant and anti-inflammatory properties. Just remember it contains caffeine, so drink in moderation and look for certified organic varieties to reduce the risk of impurities.
  • Exercise is important as we age—it literally keeps your brain and body younger!
  • Denise knows her chronotype and experiments with what works for her as she goes through different phases of life. As we said above, it’s fine to embrace being a night owl, but you can also shift to being more of a morning person if you choose.

 

Denise says her non-negotiables are what gets her through tough times. “When I feel like things are spiraling out of control, I break it down into what can I do in this moment to make me feel like I’ve got all the strings in my hands,” she says. What are your non-negotiables?

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