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.

Kevin O’Leary

Productivity Tip:
 

Ask This Powerful Question

There’s no shortage of advice on what to reflect on as you move into a new year, but here’s one that particularly struck us. Anne-Laure Le Cunf at Ness Labs suggests asking yourself this question as a way to approach 2026 with curiosity:

What skill or topic am I willing to look bad at while learning this year?

It’s ok not to always play the expert. Says Anne-Laure, “In 2026, break free from the shackles of perceived expertise and start learning in public. Pick a skill or topic you’re truly curious about, and allow yourself to make mistakes, iterate, and embrace the inherent messiness (and sometimes cringe!) of lifelong learning.”

So, over to you: what are you willing to look bad at while learning this year?

(By the way, there are 5 more questions and a great template to fill in here.)

Routine Breakdown
 

Kevin O’Leary, Entrepreneur & TV Personality

How a Shark Tank Investor Keeps His Priorities Straight

Kevin O’Leary

Shark Tank investor Kevin O’Leary–sarcastically nicknamed “Mr. Wonderful”–says that if he gets an opportunity that’s completely outside his comfort zone, he’ll always do it. That’s why he took on a role in the movie Marty Supreme. Here’s how the 71-year-old spends his days when not on set.

The Routine:

  • Wakes at 5, checks his business feeds, then rides 12 miles on his bike. “I don’t need an alarm. It’s just a natural rhythm for me to get up at 5 a.m.”
  • Fasts but drinks coffee. “I fast for 16 hours and only have two meals a day.”
  • Works out. “I generally work out for about an hour and a half every day. It’s for longevity and mental acuity; I have to do that, otherwise bad things happen.”
  • Uses Steve Jobs’ “Signal and Noise” technique, where 70% of your day is signal (three main things you must do) and the other 30% is noise. “So, I pick three things I want to get done that day, and I don’t let anything get in the way until those three things are done.”
  • Has lunch. “I try to eat 130 grams of protein a day. I do track my diet very closely… You can really change your productivity and how you feel with your energy by just eating a better diet and drinking less.”
  • Allows himself some wine with dinner. “I like to eat around 7 p.m. or 7:30 p.m. I really try not to drink three hours before I go to bed. Because that screws up your sleep.”


Why it works:

  • The benefits of intermittent fasting are still under debate: many find it helps control weight and blood sugar, but it all comes down to what works individually.
  • No debates about exercise: it is good for longevity and mental acuity.
  • Setting three key tasks for the day is a really powerful way to stay on track with your goals. That’s why our Panda Planner daily section includes space to set your day’s priorities. 
  • Getting enough protein is crucial for a healthy diet. Note that the quality of the protein source also matters.
  • Alcohol does disrupt sleep, so keeping a gap between your last drink and bedtime is the way to go.


One thing Kevin doesn’t do? Answer emails. “I don’t do emails anymore because I get anywhere from 2,000 to 4,000 a day,” he says. It’s all part of choosing to spend his time where it counts. “People who need to get a hold of me know that they are going to do that through messaging.”

Mia Soviero

Wellness Tip:
 

Try the Minimum Effective Day

January loves to convince us we need a brand-new life by Monday. Instead, how about creating your minimum effective day? 

Rather than chasing a perfect routine, you set a low, realistic baseline you can actually repeat. Research shows motivation comes from small wins: Do the thing, get the win, feel like a functioning adult, repeat.

Your minimum effective day might look like this: drink some water, move your body for five minutes, do one focused task. 

In short, pick 3–5 basics that make the day feel less chaotic and do those first (writing them down in a planner helps you follow through). Anything else you manage on top of that is icing on the cake. Over time, repeatable habits outperform big, short-lived overhauls.

Routine Breakdown
 

Mia Soviero, Neuroscience Researcher & Founder of Research Girl, Inc.

A Dopamine-Boosting Routine Backed by Neuroscience

Mia Soviero

You probably know dopamine as the “feel-good” chemical, but it’s not just about feeling good. “It helps our brain understand what actions are worth repeating and what habits we should have in our lives that we should strengthen,” says neuroscience researcher Mia Soveiro. She adds that dopamine is meant to fluctuate: “We don’t want to always have really high dopamine levels, but we do want to have a healthy dopamine system.” 

Here’s how she uses her morning routine for better dopamine release.

The Routine:

  • Gets adequate sleep.
  • Starts the day with morning light exposure. “Opening your curtains in the morning and getting sunlight on your face for a few minutes have actually been scientifically proven to reduce depressive symptoms, especially if you have seasonal depression,” she says.
  • Does Sudoku. “Novelty and new things that you aren’t expecting that are good can increase dopamine levels in the brain and contribute to dopamine health. So that’s why puzzles are great.”
  • Texts a friend. “Humans are biologically wired for connections,” says Mia. “When you get to make that human connection, it’s scientifically proven to boost your mood because that’s what we’re supposed to be doing.”

Why it works:

  • Daily sunlight supports your circadian rhythm by boosting serotonin and balancing melatonin levels, helping you feel more alert, energized, and uplifted.
  • Doing a quick puzzle gives your brain a small win (yep, triggering progress-related dopamine!) which helps build motivation and momentum for the rest of the day.
  • Even a quick message to a friend activates the brain’s social reward system, lifting mood and reinforcing our biological need for connection.


Being social often falls by the wayside in morning routines, but it’s a powerful way to boost mental health and happiness. Why not try texting a friend or family member today?

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