Darshan Shah

Wellness Tip:
 

Count Wins for Wellness

Small wins make a big difference. They build momentum, boost your mood, and keep you moving toward your goals. That’s why counting them is so important!

At the end of each day, try writing down three wins. They can be as simple as choosing a healthy snack, taking the stairs, or just showing up. The key is to focus on progress, not perfection. Every time you acknowledge a win, no matter how small, you’re training your brain to notice the good stuff, which creates a positive feedback loop.

Panda Planner has space at the end of each day to record your wins, and the act of physically writing them down makes them more memorable and concrete. Have you been counting your wins lately? Try it tonight!

Routine Breakdown
 

Dr. Darshan Shah, Longevity Doctor & Host of the Extend Podcast

How a Longevity Doctor Starts His Day

Darshan Shah

“I am no longer tired. I want to wake up every morning, jump out of bed, and attack the day,” says Dr. Darshan Shah, owner of a longevity clinic. After years of feeling drained, he found that dedicating just 40–45 minutes each morning to self-care was a “complete game changer.”

The Routine:

  • Makes a mushroom coffee. He drinks coffee blended with lion’s mane and chaga mushrooms.
  • Journals briefly while waiting for his coffee to brew.
  • Meditates for 20 minutes.
  • Exercises. He does a 10-minute strength training workout with dumbbells every morning. He also does a 40-minute workout at the gym three times per week.
  • Reads. “While I’m drinking my coffee, I read for 30 minutes.” He always has two books on the go, one wellness book and one fun read.
  • Skips breakfast and scrolling. Shah does intermittent fasting and only picks up his phone after his coffee is ready to drink.

 

Why it works:

  • While clinical research is limited, mushroom blends are popular in functional medicine circles for potential benefits like reduced inflammation, better focus, and immune support.
  • Journaling, meanwhile, has definite mental health benefits, as does meditation.
  • Strength training really is a must for healthy aging. A 2022 review found that 30–60 minutes of weekly strength training cut risk of death from all causes by 10–20%, including cancer and heart disease.
  • Reading prevents cognitive decline, says research. Try carrying a book with you, so when you’re waiting around, you can read instead of scrolling!
  • Intermittent fasting has some major potential longevity benefits, like reducing oxidative stress and protecting against diseases. However, it’s not right for everyone, so check with your doctor before starting.

 

We love Shah’s habit of journaling instead of scrolling while waiting for his coffee. It’s a small swap that makes a big impact! What small swaps could you make in your routine to make your mornings that little bit healthier?

Katie Wells

Productivity Tip:
 

Recharge Your Focus with Soft Fascination

Ever feel like your brain is at full capacity? Try reclaiming bandwidth through soft fascination.

Soft fascination describes moments when your attention is gently held by something—like drifting clouds or the sound of rainfall—without demanding your full cognitive effort. Unlike hard fascination (think action movies or social media), soft fascination leaves room for your thoughts to wander and unresolved ideas to surface.

This gives your mind a break and restores your mental energy. Time in nature is a great option: one study found that just 20 minutes in nature significantly boosted focus and lowered stress.

Try this: Take a 15-minute break without your phone. Notice trees, birds, or flowing water. Don’t analyze—just observe. Let these gentle stimuli hold your attention while your mental batteries recharge.

Let us know how it goes for you!

Routine Breakdown
 

Katie Wells, Founder of Wellness Mama

Wellness Mama’s Balancing Morning Routine

Katie Wells

“This morning routine has helped me reconnect with my body, feel more energetic, and reset my nervous system,”says Katie Wells, wellness expert and creator of Wellness Mama. She shares the non-negotiables that set the tone for her day.

The Routine:

  • Light and minerals. “Before I do anything else (yes, that means coffee!) I step outside within 30 minutes of waking up. Ideally I’m barefoot and I usually have a jar of mineral-rich water in hand.” She replenishes minerals lost overnight with a blend of magnesium, sodium, potassium, or fulvic minerals.
  • Oral care. “I detox my mouth before I detox my inbox,” says Katie, who starts her day with oil pulling, tongue scraping, and brushing to support her oral microbiome.
  • Gentle movement and lymph support. “This isn’t my workout for the day. This is about gently waking up my body and supporting the lymphatic system.” She rotates practices like lymphatic self-massage, dry brushing, mini-trampoline rebounding, fascia release, or a simple walk.
  • Protein and fiber before coffee. “I try to eat a solid breakfast with at least 40 grams of protein and a healthy dose of fiber.”Her meals include pastured eggs, veggies, or protein-rich smoothies before caffeine.

 

Why it works:

  • Morning sunlight helps suppress melatonin and raise cortisol at the right time, improving sleep, mood, and blood sugar regulation.
  • “Our oral microbiome is the front line of our gut health. Imbalances in oral bacteria have been linked to everything from bad breath to cardiovascular issues to cognitive decline,” says Katie.
  • Techniques like manual lymphatic drainage have been shown to help with a range of things, from swelling to fatigue and pain tolerance. 
  • Eating protein + fiber before coffee helps stabilize blood sugar and cortisol, improving energy and hormone balance throughout the day.

 

Katie adds that she waits 60-90 minutes to drink her coffee. “Caffeine on an empty stomach can spike cortisol and lead to crashes later,” she says. One last tip? “When I do drink coffee, I often blend it with other things that nourish my body. These can include collagen powder, functional mushrooms, healthy fats, and adaptogens, like ashwagandha or cacao.”

Avery Lauren

Wellness Tip:
 

Stock Your Freezer With Fancy Ice Cubes

Struggling to drink enough water? Research shows that even mild dehydration can affect mood, focus, and energy. So here’s an idea: try making “fancy” ice cubes.

This is an easy way to turn hydration into something you look forward to. Just freeze citrus juice with fruit or herbs in an ice tray. When they melt, you’re not just sipping water—you’re getting a hit of flavor, vitamin C, and a little moment of joy.

This small upgrade adds zero effort to your day but can gently nudge you to drink more, especially if plain water feels boring. Some combinations to try? Pineapple and mint, apple and ginger, cucumber and lime, orange and basil, or blueberry with a splash of lemon. 

If you’re ready to level up your hydration, give it a try

Routine Breakdown
 

Avery Lauren, Wellness Influencer

A 6-Step Routine for Better Sleep

Avery Lauren

“I used to be the person that bragged about how little sleep I could survive on,” says Avery Lauren. “I now really prioritize sleep because I know that being well-rested is essential to keeping up with my lifestyle and goals.” Here’s her 6-step routine for better sleep.

The Routine:

  • Move your body. “Exercise to reduce stress.”
  • Dim the lights. “Darkness promotes the production of melatonin.”
  • Take a shower. “Regulates your body temperature.”
  • Take magnesium glycinate. “Calms the nervous system for restorative sleep.”
  • Use a linen spray. “Your brain will associate the scent with sleep.”
  • Use sleep sounds. “Block out disruptive noises for a deeper sleep.” She uses a Hatch sleep clock and sunrise alarm.

 

Why it works:

  • Exercise reduces stress hormones like cortisol and boosts endorphins, helping you relax and sleep better.
  • Turning down the lights in the evening tells your body it’s bedtime by helping it make more melatonin.
  • Warm showers don’t just wash off the day’s dirt and sweat—they help cool your body down, making it easier to drift off to sleep.
  • According to the Sleep Foundation, magnesium can help you sleep longer, sleep better, and feel less tired. Aim for 350 mg per day max.
  • Research has shown that scents like lavender can indeed improve sleep quality. 
  • Soothing sounds or white noise can block out those little disruptions that keep your brain from settling down.

 

“Sleep is THE best form of self care!!!” says Avery (yes, exclamation marks included). She’s not wrong: sleep is essential, so make sure it’s at the top of your self-care list.

Kim Foster

Productivity Tip:
 

Stop Trying to Wake Up Earlier

Tired of morning routine advice that tells you to get up at 5 am? Here’s a different take from Dr. Kim Foster, whose routine (below) flips that script. “If you’re already running on too little sleep, waking up even earlier is the fastest way to failure.” Lack of sleep has serious downsides.

Instead of waking up an hour earlier, change what you do in the first five minutes. “Take a look at your morning and ask yourself, what’s the first thing I do that drains my energy? Now swap that first habit for something better.”

For example, instead of reaching for your phone, take a deep breath and stretch. Or try a simple mantra, like I control my day, my day doesn’t control me. 

“This may sound small, but neuroscience shows that your brain is in a highly programmable state when you first wake up,” says Kim. “What you focus on first sets the tone for your entire day. Change the first 5 minutes and you change everything.”

Routine Breakdown
 

Dr. Kim Foster, M.D, Coach & Wellness Expert

A Doctor’s Secrets to a Better Morning

Dr. Kim Foster

“Small, intentional shifts in your morning can rewire your brain, reset your focus, and completely change the trajectory of your day,” says Kim Foster, M.D. She breaks down how to make the most of your mornings—without getting up earlier.

The Routine:

  • Do a 90-second reset. “The moment you wake up, move your body for 90 seconds. Just something that gets your body in motion,” says Kim. E.g., Stretch, do 10 jumping jacks or walk around while you drink water. “According to research from Stanford University, 90 seconds of movement can help to regulate your nervous system, lower stress, and increase alertness.”
  • Hydrate. “Before you reach for coffee, drink a glass of water. Your brain will thank you for it.”
  • Mind first, tech later. “Delay checking your phone for 10 minutes. That’s it. Give yourself a buffer before you let the world into your brain.” Instead, says Kim, use that 10 minutes to do one thing that benefits you, like writing a sentence about your goals or going outside for some sunlight. 
  • Use the One Move Rule. “Before you go to bed, decide on one action that will make your morning easier. Lay out your workout clothes, set your journal next to the coffee machine… This works because decision fatigue is real. Setting up a simple decision the night before makes follow-through easier.”

 

Why it works:

  • While we couldn’t locate the study Kim refers to, short bursts of physical activity have definitely proven beneficial in research.
  • Experts say checking your phone first thing can impact your mood and brain functioning. As Kim says, “Your brain gets stuck in a dopamine feedback loop, constantly seeking more stimulation instead of focusing on deep, meaningful work.”
  • Decision fatigue happens when our mental resources are depleted. Setting things up ahead of time makes it easier to make better choices. 

 

Says Kim: “You don’t need a 2-hour routine. You don’t need to wake up at 5 in the morning. You don’t need a complicated system that adds more stress to your life. You just need a few small shifts that create momentum.”

Gaelle Dudley

Wellness Tip:
 

Reappraise Your Stress Response

When you’re stressed, cortisol levels rise. That’s your body making sure it’s prepped to survive. Cortisol sharpens your thinking, speeds up your reactions, and gives you a quick burst of energy by increasing glucose in your bloodstream. Pretty cool, right?

It’s when cortisol is chronically elevated that you have a problem. So, here’s one thing you can do to better manage your stress response and stay healthier: reappraise arousal. 

Put simply, change how you think about stress. When you feel that racing heart or sweaty palms, try telling yourself, “This is my body getting ready to perform.” 

Research shows that reinterpreting stress responses as signs that you’re gearing up (not breaking down) can actually improve performance and reduce the harmful effects of stress on your body. Why not give it a go?

Routine Breakdown
 

Gaelle Dudley, Founder & Creative Director of GLDESIGN

A Design Guru’s 5 Steps to Winning The Morning

Gaelle Dudley

Founder of design firm GLDESIGN, Gaelle Dudley, has a 5-step routine for starting the day right. 


The Routine:

  • Wakes at 6am and makes the bed “as the first powerful ritual to set a positive tone for the day.” She follows this with an iced coffee.
  • Gets moving. “Whether it’s a relaxing walk on the beach or a full kick-ass workout, I always feel revitalized by the endorphin boost.”
  • Fuels up. “Nourishing my body post-workout is key for setting the tone for the day.  A protein smoothie is my go-to to help keep me feeling energized and focused.”
  • Meditates. “For five minutes a day, I also make an effort to carve out a few moments of meditation and relaxation to help keep me centered.”
  • Gets glowing. “A solid skincare routine helps keep my skin feeling fresh and protected and ready to face the day.” At nearly 50, she prefers to skip the Botox and lather on serums and moisturizers to age beautifully.

 

Why it works:

  • Making your bed can give you a sense of calm and a feeling of accomplishment to start the day.
  • Exercise indeed releases endorphins—brain chemicals that can improve mood and reduce pain.
  • Eating protein after exercise helps build muscle by boosting muscle growth and stopping muscle breakdown.
  • Even 5 mins of meditation can boost mental health.

 

Whatever your morning routine is, it should make you feel good. Remember that true productivity is doing the things that matter to you, not just staying busy or ticking boxes to follow the latest trends. It can take some experimenting, so stick with it!

Amy Landino

Productivity Tip:
 

Earn Your Dopamine

Scrolling, snacking, or checking your phone gives your brain a quick hit of dopamine—the feel-good chemical linked to reward. But these tiny bursts can hijack your focus if they show up before you’ve made progress. 

Try this instead: delay the reward by tying it to a micro-task. Tell yourself, “I can scroll—right after I send this email/write one sentence/open the file.” 

Research shows that small wins build momentum and boost motivation, so even the tiniest action can shift you from stuck to starting. You’re not cutting off pleasure—you’re just earning it. 

Over time, your brain learns to associate that dopamine hit with progress, not procrastination. Try it for a week. You might be surprised how often that “one sentence” turns into a full flow session!

Routine Breakdown
 

Amy Landino, Personal Brand Coach, 3x Bestselling Author & Keynote Speaker

A 5-Step Framework for Winning the Day

Amy Landino

Amy Landino says that she’s finally nailed 5am starts. The secret? Using systems over willpower, and doing a 7-day reset where you wake up 15 mins earlier each day for a week. Here’s her 5-step morning framework for winning the day. 

The Routine:

  • Skips the snooze button. She borrows Mel Robbins’ 5-Second Rule: she sits, puts her feet on the floor and counts down from 5 to 1 before thinking about her first task for the day to switch into action mode.
  • Hydrates and moves. She drinks room temp water with lemon: “I need it, it’s there, it’s waiting for me.” She does some physical therapy exercises to wake up her body. 
  • Writes morning pages. “I get this clarity of sitting down and writing three longhand pages that allow me to take the next step in my creativity. Because the first step is getting out all the stuff that doesn’t matter: the grudges, the nightmares, the worries, the things you wake up holding onto.”
  • Makes a win list: “1-3 things that would make the day amazing.” She tries to accelerate the list by getting those things done as soon as possible.
  • Reviews her goals and vision. “I do this twice a day: to start the day and end it. This is a vital part of my routine that gets me activated to take that next step.”

 

Why it works:

  • While snoozing may not be as bad for your health as once thought, it does bring the temptation to keep sleeping, while getting up immediately feels like a win.
  • Journaling has a bunch of benefits thanks to the psychological processes it entails—like releasing emotions and increasing cognitive processing.
  • Reviewing your goals and priorities at the start of the day keeps you focused on the things that matter. That’s why it’s part of our daily Panda Planner.

 

“If you fall off the morning routine wagon today, it’s all right. Give it another go. Learn from your mistakes and choose progress over perfection,” says Amy. Her full video has a bunch of tips on building systems, how to make routines stick, and prepping the night before—it’s worth checking it out here.

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