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?

Matthias Frank

Productivity Tip:
 

Make an End-of-Year Done List

Before you rush to plan the year ahead, try something different: write down what you already accomplished this past year. Big goals, small wins, non-linear progress, lessons learned: it all counts! We often overlook things we’d happily celebrate in someone else.

Research shows that tracking progress boosts motivation more than setting new goals alone. Harvard Business School calls this the Progress Principle: noticing what you’ve achieved (even tiny steps) helps you keep that forward momentum.

So before you start making fresh plans, give yourself credit. Take 10 minutes, make a coffee, and write down your wins of 2025, big and small.

Routine Breakdown
 

Matthias Frank, Notion Consultant, Ambassador and Speaker

A Morning Routine That Prioritizes Process Over Perfection

Matthias Frank

Matthias Frank acknowledges that his morning routine doesn’t always go to plan: “Good habits are not a set-it-and-forget-it kind of thing. It’s a continuous process.” That’s why, when he starts to slip, he reminds himself of his ideal routine and why it matters. 

The Routine:

  • Wakes up. “I’m 100% a morning person. My most productive time is from 30 minutes after I wake up to 3 hours later when I start getting hungry for lunch. If I need to get something done, it has to happen in that time window.”
  • Drinks a big glass of water.
  • Does some super simple morning stretches: “rolling my neck and shoulders, mobilising my hips and knees and helping my lower back face the day.”
  • Brushes his teeth and washes his face.
  • Takes athletic greens.
  • Meditates for 10 minutes.
  • Journals a few paragraphs (or just one).
  • Sits at his desk and works for 25 minutes on his blog.

Why it works:

  • Matthias’ routine is less about the steps themselves and more about the habits and processes behind them. He’s all about doing what fits best with his individual strengths, like jumping into work soon after waking and keeping a schedule that’s sustainable. He also includes a few evidence-based activities like meditation and journaling to start the day on the right foot.


“Just as important as all the things I do DO first thing in the morning is the one thing I try not to: check my phone,” says Matthias. “Whether or not I check my phone has an outsized impact on my morning.” 

If you’re used to checking your phone first thing, Matthias suggests an experiment: “For the next 2-3 days, start your day without looking at your phone. Instead, sit for 10 minutes and meditate.” After three days of no phone, switch things around and check your phone first. “For me, the difference is stunning,” says Matthias. What effect does it have on your day?

April Gargiulo

Wellness Tip:
 

Swap “Overindulgence Regret” for Permission

Holiday treats can come with a strange side effect: we enjoy them in the moment, then immediately feel guilty. That guilt can do more harm than the food itself.

Research shows that when we eat with stress or shame, the body actually digests less efficiently and we’re more likely to binge again later. In other words, guilt doesn’t make us “behave,” it just keeps us stuck in a cycle of overeating and regretting it!

Permission is a healthier approach. Studies on intuitive eating show that when people give themselves full permission to eat what they want, they tend to stop when they’re satisfied (instead of eating out of stress or that “I’ve already ruined the day” thinking).

And if you want a balance in the moment, add a bit of mindfulness. Slow down, taste the flavors, heighten your awareness. You can find out more about mindful eating here. And if food feels stressful or overwhelming, it may help to speak with a qualified health professional for support.

Routine Breakdown
 

April Gargiulo, Founder of Vintner’s Daughter

A Skincare Founder’s Achievable Morning Routine

April Gargiulo

Founder of luxury skincare line Vintner’s Daughter, April Gargiulo, says she’s not a morning person. “But luckily my sweet husband gently wakes me up.” After getting up at 7am, she:

The Routine:

  • Splashes her face with water.
  • Meditates for 5–10 minutes to set the tone for the day. “I’ve been meditating for over 20 years. Even just five or 10 minutes of meditating centers me and grounds me for the day.”
  • Drinks oolong tea and eats a simple breakfast. “I never skip breakfast; usually I have toasted bread with Miyoko’s butter.”
  • Gets the kids ready and out the door.
  • Moves her body. She usually does a swim/cold plunge in the San Francisco Bay or a X Core Pilates class.
  • Showers and does her skincare routine, then applies SPF and minimal makeup.
  • Gets dressed and starts her workday. “I have the most incredible team ever. We all approach each day with what we call ‘joyful rigor.’ Everyone here is just as passionate as I am—and that energy shows up in everything we do.”

Why it works:

  • Meditation for the mind, food and movement for the body, hands-on time with kids for connection, and space for self-care: April’s routine is achievable yet balanced.  


“I read this amazing quote that says ‘momentum builds motivation.’ The momentum for me is to just do it, even when you absolutely don’t want to,” says April of her meditation habit. It’s a great reminder that it’s not about doing everything at once; it’s about building small habits through consistency.

Michael Easter

Productivity Tip:
 

Buy Gear, Not Stuff

“We live in a world where it’s easy to accumulate stuff,” says Michael Easter, whose routine is featured below. He suggests an alternative: frame your purchases in terms of gear, not stuff. ‘

“Stuff is a possession for the sake of it,” says Michael. “Gear has a clear purpose of helping us achieve a higher purpose.”

With holiday shopping, discounts and deals around every corner, and a long list of gifts to buy (for ourselves and others!), there’s no better time to put this into practice. Making considered purchases keeps our budgets in check, and it’s better for the environment, too. 

So, when all those shiny new gadgets are vying for your attention this season, check your framing. Is it stuff you don’t need, or gear that will actually enhance your life?

Bonus tip from Michael: “Buy items only in person. If it’s online-only, put it in your cart and wait 72 hours. You’ll probably realize you don’t need it.”

Routine Breakdown
 

Michael Easter, Author

A Best-Selling Author’s Routine of Tea, Poetry, and Walks in the Desert 

 

Michael Easter

Michael Easter is a NY Times best-selling author who thinks about “human health, wellness, and what it means to live well today.” Rather than get caught up trying to pull every “optimization lever”, he says everything he does in the morning has to feed back into his ultimate goal of writing words that change people’s behavior for the better. 

The Routine:

  • 6.30 am: Caffeine ritual: black tea. “I started drinking tea simply because I was drinking way too much coffee. I also found that tea was a little better on my stomach.” He uses a French press to limit microplastic consumption. 
  • 6:45: Writing session. “There’s nothing magical about the mornings. You just need protected time where you’re focused on that one big goal.” He keeps his desk clear as he finds clutter distracting. 
  • 8:45: Walks his dog, following up mental work with something physical. “There’s tons of research around how time in nature is good for mental health and for creative thinking. I usually get my best ideas out on walks.”
  • 9:45: Breakfast. “If I start with a healthy breakfast, that’s one win for the day.”
  • 10:00: Does 5 minutes of mobility movements to offset the damage caused by too much sitting. “Humans are not designed to sit at desks all day.”
  • 10:05: Reads poetry. “It forces my brain to think about different ways to use words and language that’s more creative and enlivening.” His favorite poet is Mary Oliver.

 

Why it works:

  • Black tea in moderation offers some great benefits. It’s rich in antioxidants that support heart health, improve focus, and may reduce chronic disease risk.
  • Jumping straight into his most important work at a consistent time each day helps Michael make progress toward his goals. And yes: clutter really can overwhelm your brain and reduce focus, so a clean desk makes a difference!
  • Yep, spending time in nature really is all that.
  • Mobility training is important—and the best part is, you can do it in just a few minutes.
  • Poetry doesn’t just open up new worlds of language and expression; it can even boost wellness and act as a form of therapy.


What do you think of Michael’s routine? Do you have some protected time where you’re “focused on that one big goal”?

 

Rachel Nielsen

Wellness Tip:
 

Be Social to Boost Creativity

Socializing during work hours is often seen as a distraction. But in the right balance, it can actually increase your productivity. Those coffee runs and chats with colleagues can help you think more creatively. 

Research shows that people feel more supported and connected after shared social time, and that sense of support makes it easier to generate new ideas and solve problems.

In other words, creativity doesn’t just happen at your desk. “Creativity is social even when it does not seem to be,” says author and psychologist Dr Zorana Ivcevic Pringle. “We are consciously or not consciously influenced by others throughout our creative process.”

So, embrace those small social breaks as a way to boost your mood and your creativity.

Routine Breakdown
 

Rachel Nielsen, Lead Creative Strategist at Twirl, Content Creator & Work-Life Balance Advocate

The Daily Routine of a Creative Strategist & Work-Life Balance Advocate

Rachel Nielsen

As a first hire and Lead Creative Strategist at Twirl, Rachel Nielsen says her routine has evolved as the company has scaled, “but the non-negotiables have stayed the same – they’re what keep me sustainable in a fast-paced startup environment.” Here’s her daily routine.

The Routine:

  • Morning movement. “I do some form of movement every day, whether that’s yoga in the morning or a fitness class in the evening if I miss it.” 
  • Twirl team breakfast. “We have breakfast together as a team most mornings. We go out for coffee together at 9:30am when everyone’s arrived and it sets the tone for the day and reminds me I’m building something with people I actually like!”
  • Lunch (the full hour!). “We get nutritious lunches delivered from Calo, and I take the full hour – sometimes to eat and chat, sometimes to go for a walk. As someone who helps set our company culture, I model this behavior so the team knows breaks aren’t just ‘allowed,’ they’re essential.” 
  • Afternoon location switch. “I’ll move between the office, a café, or even work from home for part of the day. Changing my environment keeps my creative brain engaged. When I’m stuck on a strategy, a change of scenery almost always unlocks something!”
  • Afternoon snack/coffee/smoothie. “This is my 3pm reset. I’m not one of those people who can power through the afternoon slump… I’ve learned to work with my energy, not against it. A good snack and an espresso keep me going without crashing later.”
  • Cooking dinner (loyal HelloFresh user for 4 years!) “Cooking is meditative for me, and using meal kits means I don’t have to think about what to make after a long day. It’s the transition ritual from ‘work Rachel’ to ‘off-duty Rachel.’”
  • Phone calls with sisters or chatting with flatmates. “Sometimes you get home and don’t realise the only people you spoke to are colleagues!”
  • Reading fiction/fantasy for an hour before bed. “I read fiction – rarely non-fiction or self/help – for at least an hour before bed. It’s my brain’s signal that the day is done!!! Reading lets me ‘escape’ in a way scrolling never does, and I sleep so much better when I stick to this.”


Why it works:

  • Rachel’s day is built around protecting her energy in small, consistent ways. Daily movement boosts mood and focus, shared breakfasts build connection (a major predictor of creative performance), and real lunch breaks prevent cognitive fatigue. Switching locations keeps her brain stimulated, while snacks and evening cooking respect her natural energy rhythms rather than fighting them. By ending with a book instead of screens, she signals a true shutdown for her nervous system. As Rachel says, “Productivity isn’t about hours logged; it’s about showing up sharp!”


Rachel’s routine reminds us that good habits don’t just help you perform better – they give others permission to do the same. So go on: take your breaks, protect your work-life balance, and see how it influences those around you.

Tori Dunlap

Productivity Tip:
 

Stop at 90% (On Purpose)

Here’s a counterintuitive trick that makes finishing tasks way easier: don’t try to complete something perfectly in one sitting. Instead, aim to get it to about 90%, then stop.

Why? Because the last 10% of any task is where you lose the most time. That’s when perfectionism kicks in and you start tinkering endlessly, or your energy dips and everything suddenly feels harder. Pushing through often leads to slower, messier work.

But when you intentionally stop a little early, you give your brain a clean “re-entry point” for next time. The task feels smaller, quicker, and less intimidating when you come back to it with fresh energy. It works for almost everything: writing an email, cleaning a room, planning a project, even putting up your holiday decorations.

Give it a try this week: Get something to a solid 90%, step away, and finish the final touches later. See how it works for you.

Routine Breakdown
 

Tori Dunlap, Multi-Million Dollar Business Owner and Bestselling Author

The Surprisingly Simple Routine of a Multi-Seven-Figure Founder

Tori Dunlap

“My routine isn’t fancy,” says Tori Dunlap, Founder of Her First 100k. She shared her simple and relatable routine because her company “is built on designing rhythms instead of just reacting to them.” Says Tori, “When I practice what I preach—balance, rest, clarity—the company reflects it.”

The Routine:

  • Wakes around 7:30 a.m. “I check my phone (yes, I know I shouldn’t), then I walk. Some days it’s 10 minutes. Some days 30.”
  • Has breakfast. “I split a protein smoothie with my partner.”
  • Starts work around 9. “Meetings, content, strategy.”
  • Takes a real break for lunch with no multitasking. 
  • In the afternoon, she focuses on creation, interviews, and getting house chores done. 
  • Stops working around 5 p.m. “Then barre class or reading.”
  • Before bed, she does some journaling.


Why it works:

  • Tori’s routine isn’t about squeezing more into the day; it’s about creating a rhythm she can sustain. She keeps her work days to 8 hours and her mornings and evenings free to focus on things that contribute to her wellbeing, whether that’s walking, reading, or journaling. By protecting her energy, she’s able to show up sharper during the hours that matter most.


As Tori puts it: “If you’re building something and you feel like you need to be ‘on’ every second to succeed—pause. Your long game doesn’t start with burnout. It starts with rhythm.”

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