Dr. Jeanne Retief

Wellness Tip:
 

Try a 90-second Movement Reset

You know those moments when stress hits, tensions run high, and your emotions completely take over? Yeah, we all have those. Here’s something to try. 

Set a timer for 90 seconds (or just count in your head), and then move. Do some jumping jacks, take a brisk walk, or even just shake out your arms.

Neuroscientist Jill Bolte Taylor says that the body’s chemical stress response naturally peaks and fades within about 90 seconds:

“When a person has a reaction to something in their environment, there’s a 90-second chemical process that happens; any remaining emotional response is just the person choosing to stay in that emotional loop.”

You can simply ride it out with deep breaths, but adding movement gives your body an active release. It clears stress hormones and helps break the cycle of overthinking. Try it for yourself!

Routine Breakdown
 

Dr. Jeanne Retief, Founder of FIGGI Beauty & the Calm Club

How a Doctor’s Routine Turned Panic to Peace

Dr. Jeanne Retief

“I founded FIGGI after my panic disorder diagnosis in 2015, forcing me to leave behind a successful career in international human rights,” says Dr. Jeanne Retief. “My evening routine is therefore essential, not just as a successful founder, but in ensuring I maintain a steady mental health foundation to work with my unique wiring rather than against it.”

The Routine:

  • Gets home after her work day and immediately puts her phone to charge in a separate room and closes the door for the night. “This routine creates an excellent ceremonial end to the digital day, and the small step of choosing a different room and closing the door serves as a symbolic close to that part of the day. It tells my mind that I am starting the process of switching off.”
  • Ensures her daughter has a healthy and consistent bedtime routine. “If your kids are not in a good routine, you can’t be. My goal was to establish a consistent bedtime routine with minimal fuss, develop good sleeping habits, and maintain healthy sleep patterns. We have a strict dinner time routine, followed by family time, brushing teeth, and bedtime. Bedtimes are combined with a story, and then she knows it’s time to sleep.”
  • Goes to bed 1.5 hours before sleeping. “There are a few key things to have in place here: Low lighting, a tidy bedroom free from clutter, and absolutely no screens,” says Jeanne. “This atmosphere allows me to unwind and become calm. I drink a cup of tea and let my mind wander.” This allows her to think through all the thoughts that might otherwise keep her on edge. “If these thoughts start to overwhelm me – I journal. I write them down and list how I can solve the problem. I often realize, throughout this exercise, that my mind is overthinking, and most of the issues causing me stress are either already taken care of or have an easy fix.”
  • Sleep!

 

Why it works:

  • End-of-work “shutdown rituals” can help us to create mental boundaries and disconnect from work. And by putting her phone in another room, Jeanne ensures it can’t become a distraction (research shows the mere presence of our phones causes “brain drain”.)
  • According to Sleep Foundation, sleep routines for kids really are all that. “Research shows that children who follow bedtime routines are more likely to go to sleep earlier, take less time falling asleep, sleep longer, and wake up less during the night.”
  • Mind-wandering can make us more creative and boost mood, while journaling has a bunch of mental health benefits like helping us manage stress and process emotions.

 

A solid evening routine can help you sleep better, cut down your screen time, and prepare for a more productive tomorrow. What’s one thing you could add or remove to your evening routine to make it better?

Keltie O’Connor

Productivity Tip:
 

Delay Caffeine… Or, Don’t.

It’s one of the internet’s latest debates. Should you delay caffeine intake by 90 minutes in the morning? From a productivity standpoint, experts like Andrew Huberman say yes, you should. 

The reason is that if you drink coffee right away, it clashes with cortisol (the hormone that helps you wake up) and doesn’t give adenosine, your sleepiness chemical, time to clear. Waiting about 90 minutes means caffeine works with your body instead of against it, helping to prevent crashes later on.

However, as Keltie O’Connor notes (see below), there’s more to your morning coffee than the caffeine boost. “Personally, I think coffee is the most important thing because of the ritual. It’s the one time you can find to just relax and enjoy the morning.”

So, if your coffee ritual is important to you—if it creates a mindful moment or a sense of calm, or just, you know, a reason to get out of bed in the morning—go for it. 

And if you want the best of both worlds, you can always start with herb tea or decaf, then save the caffeine for later. How do you roll when it comes to morning coffee? ☕

Routine Breakdown
 

Keltie O’Connor, Fitness Influencer

The “Perfect” Routine a Fitness Influencer Swears By

Keltie O’Connor

Ex-athlete and YouTube influencer Keltie O’Connor calls this “the perfect science-based routine for women,” noting that even a minute or two on each category is enough to kickstart a brilliant morning. She breaks it into eight steps:

The Routine:

  1. Wake up. It doesn’t have to be at 5am, says Keltie—just get 7-9 hours sleep, don’t hit snooze, and be consistent. 
  2. Hydration. “Start your day with a glass of water. Why? It’s a nice easy habit to habit stack before you have your fun beverage.” Next, enjoy the ritual of making coffee or tea.
  3. Nutrition. Eat to fuel your workouts, work, and hormones. Especially if you’re going to be working out, have at least a small amount of protein and carbs first. Fast if you like, but “just be careful, women—the science is not as concrete there.”
  4. Energize. If you only have a minute, try a cold shower. If you have 5 minutes, blast some music and dance. This “helps release endorphins, your body’s feel-good chemicals.” If you have more time, go out for a walk. 
  5. Solitude. Take a moment to yourself to manage stress. A few deep breaths, do a brain dump, meditate, stretch, or read/journal. 
  6. Movement. Consider a medium- to high-intensity workout in the morning if it fits your schedule. If you’re short on time, try “exercise snacks” throughout the day. “If you’re getting in your workout, you’re winning.”
  7. Beauty. Brush your teeth, put on sunscreen, and do any other skincare that works for you.
  8. Get your life together. Do something that makes you feel in control. “These are the little things that take 1-5 minutes that really set you up for success later on.” Make your bed, put on an outfit that makes you feel good, write a to-do list, or do a brain dump.

Why it works:

  • This routine covers the basics your body and brain need—sleep, hydration, movement, fuel, focus, and small wins. There’s plenty of research to suggest that Keltie is right: even a few minutes in each category can boost mood and energy while lowering stress.

“Life will never get less stressful,” says Keltie. “So your only option is to become more resilient to stress.” That’s why taking some time for yourself in the mornings—even if just a few minutes—is so crucial. What do you think of her “perfect science-based routine”?

Wende Zomnir

Wellness Tip:
 

Track Your Moods

Your emotions aren’t random. They’re shaped by factors like sleep, food, movement, and even little daily habits. 

That’s why tracking your moods can be helpful. You start to notice what lifts you up and what drags you down. Neuroscience even shows that simply naming your feelings can tone down their intensity, making it easier to respond calmly instead of reacting on impulse.

Want to give it a try? A simple journal works, or you can use something structured like the Panda Planner Mental Health Planner to spot patterns, build emotional resilience, and practice a little extra self-kindness on tough days.

Let us know how it goes for you!

Routine Breakdown
 

Wende Zomnir, Co-Founder of Urban Decay & Caliray

The Simple Habit That Fuels a Beauty CEO’s Success

Wende Zomnir

Renowned beauty entrepreneur Wende Zomnir, 57, counts physical exercise as one of the most vital elements of her routine. She says movement helps her performance both as a CEO and as a family leader.

The Routine:

  • Wakes between 5 and 6 am. 
  • Immediately drinks 20 ounces of water. 
  • Her second drink is coffee or coconut water with some protein powder (the latter is for days she exercises).
  • Does a morning workout—all while testing out new makeup formulas. “I don’t have to be thinking about when I’m going to squeeze my workout in later in the day,” she says. “Physical activity is my drug of choice, so I work better when I’ve worked out.” She does yoga, plays tennis, or goes rucking in the soft sand most mornings. She also loves playing beach volleyball, surfing, snowboarding, and riding her bike. “I like to move!”

 

Why it works:

  • Wende’s routine keeps it simple: just a few steps, and a focus on exercise as a path to both physical health and mental focus. And working out in the morning means she’s more likely to get it done.

 

“As my kids got older, they needed me less in the morning, so I was able to shift from afternoon workouts to the morning,” she added. “Making adjustments that sync with the life stages of my family and being willing to optimize my routine has made the biggest impact.”

Amanda Lennon

Productivity Tip:
 

Use Visual Cues for Focus

With so many distractions around, it’s easy to lose focus or forget about your goals. Here’s something that can help: setting up visual cues. 

Your brain loves reminders it can actually see. That’s why little visual prompts in your environment can make such a big difference.

For example, putting a water bottle on your desk makes you drink more. For work, it might be a sticky note with your top task stuck to your screen, a notebook left open to a particular page, or even a “do not disturb” sign you flip over when it’s time to concentrate.

These kinds of cues help cut through mental clutter and make it easier to stick with what matters.

Read more here and give it a try!

Routine Breakdown
 

Amanda Lennon, Founder & Director of Astralis HR Solutions

The Efficient Morning Routine of a Mom & Business Owner

Amanda Lennon

“As a mother of three children, with a high workload and running a successful business on my own, I need to be extremely organised at both ends of the day,” says HR consultant and employment lawyer Amanda Lennon. 

If you’re a parent, you can probably relate: not all of us have time for morning self-care, and that’s ok. Amanda’s focus on structure and efficiency is what keeps her days smooth! 

The Routine:

  • Her routine starts the night before, when she preps for the next day. “I help with homework/run kids to and from sports activities, make packed lunches for school the next day, get school uniforms ready, and put my own clothes out for the next day.”
  • She also checks her work diary for the next day and answers any emails she can reply to from her phone. “I also keep my phone by my bed in case I wake up in the night remembering something I need to do – in which case send myself an email to deal with in the morning.”
  • She rises at 6.15, showers, and gets dressed.
  • “I put packed lunches and water bottles on the kitchen worktop with my children’s vitamins/medication for them to take that day. I then check my work emails for any urgent emails that came in overnight.”
  • At 7am, she gets her children up and dressed, and makes them breakfast. At 7.45 they leave for school.
  • Work time. “At 8am, I start work (I work from home).”

 

Why it works:

  • Amanda’s routine is focused on keeping things steady and predictable. This helps things run smoothly, minimizes decision fatigue, and lessens cognitive load in the mornings. It’s also good for the family unit: “My children appreciate the stability the routine brings too, and I’m there when they need me.”

 

Unlike many routines you read about, Amanda’s doesn’t include breathwork or gym sessions. It’s a good reminder that routines aren’t one-size-fits-all: they change with our lives. As long as you’re finding little ways to care for yourself, whether during the week or on weekends, that’s what counts!

Aileen Gana

Wellness Tip:
 

Boost Your Creatine Levels

If you think creatine powder is just for gym bros, think again. Though there’s little debate that it helps with muscle growth and recovery, research is increasingly revealing its other hidden powers.  

Like what, you ask? Like easing menopause symptoms, speeding up post-viral recovery, boosting short-term memory, and aiding in the treatment of depression.

While scientists are still exploring exactly how creatine supports healthy brain function, one thing is clear: getting enough matters (and our bodies don’t naturally produce enough). 

You can get it from foods—mostly meat and fish—or supplements. Always check with your doctor before starting anything new.

If you want to learn more, this article is a great place to start.

Routine Breakdown
 

Aileen Gana, Product Manager (Fintech) & Founder of Cuurve Premium Underwear

The Evening Routine That Built a Business

Aileen Gana

Aileen credits her thoughtful evening routine for helping her launch her business while keeping her day job. “The key is treating evening hours like premium real estate – every minute must add value to building something meaningful,” she says.

The Routine:

  • 6.30pm: Digital shutdown + movement. “I shut down all fintech notifications and close my laptop, then immediately get my body moving,” says Aileen, who might enjoy a walk, yoga class, padel, tennis, or gym session. “I usually play with friends or join group activities because humans need to interact! Getting both the pent-up energy and social connection sorted sets me up perfectly for focused evening work.”
  • 8.00pm: Dinner. “I take time for a healthy dinner with protein, vegetables, carbs, and even a snack or two to keep me sane. No emails or phones throughout dinner – this is sacred time to actually fuel my body properly after a long day.”
  • 8:30-10:00pm: Kanban planning + business work. “I review my kanban board (to-do, in progress and done columns) and prioritise the next key items, thinking about impact, value add, and ease of accomplishment. Then I dive into Cuurve work – supplier calls, product development, customer messages, or admin. Nothing feels better than moving something to the ‘done’ column.”
  • 10:00pm: Phone away and reading. “I put my phone away completely – no doom scrolling – get ready for bed with my skincare routine and read fiction for at least 30 minutes before bed. I sleep so much better and always try to get 8 hours, and I get to enjoy novels again, something I neglected when I became an ‘adult’!”

 

Why it works:

  • Working out with friends isn’t just more fun—it pushes you to go further, strengthens bonds, and adds an extra health boost through social connection.
  • Eating mindfully (without distractions) helps us avoid emotional eating and stick to a healthier diet.
  • Visualizing progress with a Kanban board boosts focus and motivation, while evening deep work sessions help Aileen tackle high-impact tasks without distractions.
  • Reading fiction may not fill your head with facts, but it has other benefits—like building empathy.

 

Aileen adds that things don’t always go to plan—and she’s not harsh on herself when she has to deviate from her routine. She also takes much-needed breaks, aiming to take at least two 8-day holidays a year just to get away from it all. “Sometimes, it’s during these holidays where I come up with the best ideas,” she says.

Tony Robbins

Productivity Tip:
 

Try “Chunking” Tasks

Feeling overwhelmed by your to-do list? According to performance expert Tony Robbins, the problem is that it’s probably a bunch of random, unconnected tasks. 

His solution? A technique called chunking.

Chunking is about grouping similar tasks together so your brain can process them more easily. Instead of 17 random to-dos, you might just see three chunks: Creative Work, Admin, and Errands. Suddenly, it feels way more manageable.

Cognitive research shows we absorb information better in groups (think: phone numbers). So, chunking reduces mental clutter and decision fatigue.

Here’s how to try it:

  • Look at your current task list.
  • Group items by type, location, or mental energy required.
  • Block time to tackle one chunk at a time.

 

Read more about it here.

Routine Breakdown
 

Tony Robbins, Author, Coach & Motivational Speaker

What Tony Robbins Does Every Morning to Stay Unstoppable

Tony Robbins

How does self-help guru Tony Robbins prime himself for peak performance? In a recent post, he shared his current routine: “It energizes my mind, conditions my body, aligns my emotions, and prepares my soul to serve.”

The Routine:

  • Starts with a mind-priming ritual. “It’s a powerful blend of breathwork, visualization, gratitude, and intention, all designed to get me out of my head and into my heart. It takes just 10 minutes, but it transforms my entire internal state.” You can try it here.
  • Does a cold plunge. “It resets my nervous system and floods my body with dopamine—up to a 250% increase according to studies.” Tony adds that it’s really about the mind. “ I don’t negotiate with my mind. I say jump, and we go. This way my mind and body are already conditioned the next time a challenge comes up.”
  • Hits the sauna. “I also use contrast therapy: heat followed by cold. Infrared sauna for 20–30 minutes, then plunge. Research shows sauna use 4–7 times a week can reduce cardiovascular disease risk by up to 50% and even lower the risk of Alzheimer’s by 65%.”
  • Trains his brain. “I feed my mind with high-quality input—not social media or the news, but with an audiobook or something that causes me to learn or grow. If you’re not growing, you’re dying. So I prime my mind as much as my muscles.”

 

Why it works:

  • Breathwork, visualization, gratitude… All of these are powerful for mental health and mindset. 
  • One study indeed found a  250% dopamine increase from cold plunges, among other benefits. As Tony says, it’s “more powerful than any cup of coffee.”
  • What about saunas? In a study of Finnish men, those who used saunas 4-7 times a week had a 65% lower risk of Alzheimer’s compared to those who only went once a week, as well as a 50% reduction in cardiovascular mortality rates. Overall, contrast therapy shows promising health benefits.
  • Consuming stimulating content is a great way to round out the routine. After all, learning keeps you mentally young. 

 

“These habits aren’t about being extreme,” says Tony. “They’re about being intentional. I’ve tested thousands of approaches, consulted with top experts, and lived in the lab of my own life. These rituals work for me because they create consistent state management—and your state is the one thing that shapes every thought, decision, and result.”

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