make waking up early rewarding Archives

Sam Naughton

Productivity Tip:

Give Yourself a Fresh Perspective

Ever find yourself going over the same problem without getting anywhere? Sometimes a fresh prompt can help you approach it differently.

Sam Naughton, this week’s featured guest, draws an oracle or tarot card each morning. ✨

“I’m not doing it to predict the future, because nobody can do that, but I really enjoy the way it encourages me to look at something from a different perspective.”

For Sam, the cards offer a way to interrupt familiar thinking patterns. “Drawing a card gives me a prompt to think differently, consider another interpretation, or ask myself a question I might not otherwise have asked.”

If cards seem unusual, there are other ways to try this. You can use a journal prompt or write a few questions on slips of paper: What am I assuming? What would I tell a friend in this situation? What’s another way to look at this?

Next time you’re stuck, try answering a different question instead of going over the same one again.

Routine Breakdown

Sam Naughton, Founder & CEO of Cocoon Healthcare

Tea, Tarot and Time to Think: A Healthcare Founder’s Morning

After more than 20 years in communications, including at Yorkshire Tea, Sam Naughton made a deeply personal career change. Losing her baby Willow at 10 weeks inspired her to found Cocoon Healthcare in 2024, offering the compassionate care she had needed herself.

Now balancing the Harrogate clinic with raising two children, Sam relies on simple habits to stay grounded – starting with a proper cup of tea. ☕

The Routine:

Wakes up around 5–6 a.m. with her son. “My four-year-old son Alby is an early riser and we still co-sleep, so my mornings generally begin whenever he decides it’s time to get up. Having a young child means the start of my day isn’t entirely mine to organize, and I’ve learned to work around that rather than trying to force some ideal morning routine onto family life.”
Makes a cup of tea. “I start every morning with a cup of Yorkshire Tea, and it absolutely has to be Gold. It’s the one part of my morning routine I’m not prepared to negotiate on. There’s something very comforting about having that familiar ritual before the day properly begins.”
Gets her thoughts together while Alby watches cartoons and has breakfast. “I make notes, look at what needs my attention, or get something out of my head from the day before. I’ve learned that I don’t always need to solve everything immediately. Sometimes just writing something down, acknowledging that it’s on my mind and deciding what I can actually do about it is enough to help me move forward.”
Draws an oracle or tarot card. “It’s a small habit, but I find it surprisingly useful. I’ve never been particularly interested in having a rigid, prescriptive routine, but I do like having little moments that encourage me to stop and think rather than just rushing straight into the next thing.”
Leads the team at Cocoon Healthcare. “We have incredibly experienced clinicians and practitioners, and I’m very conscious that my role is to support them in delivering the kind of care we all believe in.”
Makes time for Yin yoga on days away from the clinic. “I like to book time with @yogabynadry. Yin yoga gives me an opportunity to be still, concentrate on how I’m feeling, and let go of some of the tension I’ve been carrying.”

Why it works:

Small rituals really can be comforting and even anxiety-reducing — possibly why that first cup of tea feels so grounding.
Planning clears some headspace. Studies suggest that deciding how to tackle unfinished tasks can help stop them interrupting your thoughts.
Sam lets her team’s expertise shine by focusing on supporting her clinicians so they can deliver the care her patients need.
A small randomized trial found that five weeks of Yin yoga helped improve anxiety and sleep problems in stressed adults.

“The biggest thing I’ve learned is that a routine has to work around your actual life,” says Sam. “I don’t want to spend all my time chasing the perfect routine or worrying that I’m not doing enough. I want to be present for my children, look after the people around me, and keep building something that genuinely matters to the families who come to us.”

Charlie Kirkham

Wellness Tip:

Go Analog to Measure Time

Too much screen time isn’t healthy. We all know this, but it’s a hard habit to break. One easy thing to change? Stop using your phone to measure time.

You’ve probably heard the tip of using an old-school alarm clock to start the day without a screen. That’s what Charlie Kirkham, this week’s featured guest, does.

But she also takes it one step further: she uses a sand hourglass timer to track her work blocks.

“Physically monitoring time is a great way to stay focused, to enjoy the flow of the day and to notice how time moves fast or slow depending on how we feel,” says Charlie. “On high-energy days, the sand moves quickly, and I look at an empty hourglass before I know it. On low-energy days, every grain seems to drop in slow motion.”

Keeping your timer screen-free has a practical benefit: research shows phone notifications can disrupt our attention, even when we don’t pick up the device. Using a separate timer gives you one less reason to reach for your phone—and makes it easier to leave it on silent and out of reach. 🧘

Routine Breakdown

Charlie Kirkham, Artist, Independent Curator & Parent

An Art Curator’s Simple Trick for Screen-Free Focus

Charlie Kirkham starts the day with gratitude, sunlight, and family time. Here’s her full routine.

The Routine:

Gives thanks. “Every morning when I wake up I say “Thank You” to the higher power (whatever that may be). I acknowledge with thanks the basics: I can breathe, I can move, I have been blessed with another day to try again.”
No screens before sunlight. “My old school alarm clock stops me looking at a screen the moment I wake up, which means after my expression of gratitude I move onto some cool water and open up the blinds in the kitchen. Non-negotiable is sunlight before screen time.”
Family time and breakfast. “I wake up before my children, which means I can take a few moments to plan my day, enjoy a quiet coffee and breathe before getting everyone else ready. Family time first thing is a great way to reconnect with everyone before we part ways for the day ahead.”
Commute and drop-offs. “After dropping off the children I commute to my studio. I put a podcast on for the final part of my commute with big boss energy, like Codie Sanchez or Diary of a CEO, to help get into that frame of mind before I arrive at work. It’s the switch from caring parent to big boss.”
Uses a sand hourglass. “It keeps me on track without needing to resort to using a phone, this stops me getting distracted. I work in a 45 minute focus / 15 minute chill flow on low-energy days. For high-energy days often the sand has run out and I haven’t noticed as I’m in the creative zone. That’s how I protect the creative space.”

Why it works:

Gratitude is super well backed by research. As Harvard Health says, it “enhances health, brings happiness – and may even lengthen lives.” 🙏
You know how it is: you go to turn off your alarm or check the time, and suddenly you’re deep in a social media rabbit hole. Research shows that using “analog zeitgebers” like analog alarm clocks and wristwatches can help reduce that trap.
Family time is pretty magical. It reduces stress and boosts health, among other benefits.
Listening to inspiring podcasts is never a bad idea: it expands our minds and primes us for what we want to achieve next. Best of all, they’re free!

What helps you get into the right mindset before you start your workday?

Niels Brabandt

Productivity Tip:

Make Time for Learning

Whether you’re building a career or spending your days pottering around at home, it makes sense to make time for learning. Not only do new skills look pretty on your CV, but learning feels good — and keeps your brain healthy.

You might even say learning keeps you young. Research shows that learning new skills protects our brains as we age by delaying cognitive decline and enhancing executive function.

In this week’s routine breakdown, Niels Brabandt says he dedicates at least an hour a day to learning, every day, no exceptions. But if you don’t have an hour, even 10 minutes a day is enough to start a habit.

Schedule it into your day, pick something you’re curious about and explore it. If it’s a skill that challenges you a little, even better. Give yourself permission to be a beginner.

Routine Breakdown

Niels Brabandt, Entrepreneur, Podcast Host & Founder of NB Networks

Why This Entrepreneur Makes Time to Learn Every Day

Niels Brabandt’s routine grew alongside his career, and he says it’s “very consistent during the working week”. On non-work days, he’s considerably more relaxed.

The Routine:

Protect sleep first, rise early second. “On workdays I am up between five and six in the morning, but that is not about proving toughness. My most productive hours are early, so I protect them. On non-work days I sleep until eight or nine, because the actual goal is enough sleep, not suffering for its own sake.”
A deliberately boring breakfast. “Pumpernickel bread with turkey breast, and water. Nothing exciting, and that is the point. I want my mornings to run on habit, not decisions.”
No coffee, almost no caffeine, and no alcohol, all by choice. “I have never drunk coffee, and during the week I barely touch caffeine at all. I also do not drink alcohol anymore, not because I think it is bad, simply because I am more productive without it.”
The whole day is structured, not just the morning. “I take a short walk around ten thirty, a proper lunch break around midday, and a short break again in the afternoon. Dinner is between five and seven, and evenings are often social, dinner with friends or a film, before I sometimes work again later, partly because clients across different time zones need that, and partly because I genuinely like it.”
One hour of learning (or more), every single day. “I do this without exception. It is the reason I now hold three master’s degrees and am working toward more. As soon as you stop learning, you fall behind.”
Plan far ahead. “I plan up to a year in advance where I can, obviously with room for clients who need something on short notice. When people describe themselves as spontaneous, in my experience it usually means they have not learned to plan, and are looking for a nicer word for it. On non-work days, I still make time for genuine freedom. I am a big fan of electronic music and I go out to techno and house clubs and stay out late, but I hold myself to being productive again the next day regardless.”

Why it works:

Niels knows when he works best and plans around it, still making sure he gets enough sleep
The same breakfast and a predictable schedule make consistency easier and reduce decision fatigue.
Niels builds in downtime and breaks, which are important for reducing stress and maintaining energy and focus.
Instead of waiting until work is quiet to focus on professional development, he builds learning into his day so it always happens!

Overall, Niels looks to strike a balance between work and play, structure and flexibility. What do you think of his routine

Marissa Stapley

Wellness Tip:

Give Your Thoughts Somewhere to Go

Ever feel like your mind is totally crowded with thoughts? Well, you may just need to give them somewhere to go. 👉

A handy exercise is simply to set a timer for five minutes and write whatever is on your mind. Typing works too. Don’t worry about making it tidy or even logical: nobody else needs to read it.

Research suggests that writing about your thoughts and feelings can lower stress over time. It’s also thought that “offloading” worrisome thoughts by writing them down can free up mental resources.

So, why not grab a notebook or open a blank doc and give it a try?

Routine Breakdown

Marissa Stapley, New York Times Bestselling Author

How a Bestselling Author Protects Her Creative Hours

Lucky author Marissa Stapley says mornings, for her and a lot of her colleagues, are “the time when the magic will happen.” That’s why she puts pen to paper before she even gets out of bed.

The Routine:

Wakes at 7.30 a.m. Marissa used to wake at 5 a.m. to safeguard her writing time: “Getting up early was the way to get things done.” Now that her kids are older, she wakes at 7.30.

Coffee and journaling in bed. Her husband brings her a coffee, and she spends the first hour or two of her day in bed (her cats often hang out with her) journaling and outlining stories with a pen and paper.
Moves. She gets in a walk or some exercise.
Gets into creative work. By 10 a.m., she’s at her desk writing. By about 2 p.m., she hits a creative wall and spends the rest of the afternoon on admin work.

Why it works:

Marissa’s routine is structured to protect and nurture her most creative hours of the day. Journaling gets thoughts flowing and promotes mental health. Walking boosts creative inspiration and provides a break from too much sitting. And leaving the admin work for the afternoon means she prioritizes what’s important over what’s “urgent.”

Research on chronotypes suggests that early risers tend to be more creative in the morning, while night owls hit their creative stride later. It differs from person to person, though. When is your most creative time?

Nicky Wake

Productivity Tip:

Schedule a Money Check-In

Money admin has a habit of hanging around in the back of your mind: bills to pay, spending to check, savings goals to revisit. 💸 And you probably won’t be surprised to hear that financial strain has been linked to poorer mental and physical health.

But you know what else? Studies suggest that simply making a concrete plan for unfinished tasks can reduce the intrusive thoughts they create, freeing up mental space for other things.

So instead of dealing with your finances reactively, try scheduling a weekly or monthly money check-in. Use the time to review your spending, upcoming expenses and progress toward your goals, and make any decisions you’ve been putting off.

Keeping everything in one place helps, too. A dedicated tool like the Panda Planner Financial Planner gives you a structured place to organize your finances and plan ahead.

The goal isn’t to think about money more — it’s to give it a designated time and place so you can think about it less the rest of the week.

Routine Breakdown

Nicky Wake, Entrepreneur & Speaker

40 Laps, Inbox Zero & a Very Busy Brain: An Entrepreneur’s Routine

“Running six businesses and non-profits means I need structure, but I always leave room for the next big idea,” says Nicky Wake, a multi-award-winning entrepreneur, TEDx speaker, and media commentator. With ventures including Don’t Panic, Chapter 2, and Sober Love, Nicky has learned that each business needs something different from her — and that juggling them all means staying organized while protecting time and headspace to think.

The Routine:

Starts the day with a swim. “Whenever I can, I start every working day with 40 lengths. It gives me uninterrupted thinking time. I’ll plan my day and my priorities while I’m in the pool, think through upcoming meetings, work through new product ideas and generally get myself into a positive mindset.” Nicky says swimming became important when she quit drinking and went into rehab. “I wanted to find one positive habit that I could build into my everyday routine, and swimming became my sanctuary.”
Keeps her inbox clear. “I’m obsessive about inbox zero and simply can’t unwind properly until I know I’ve dealt with everything that needs my attention or filed it for the appropriate action.” She also keeps an ongoing to-do list on her phone: “I get a ridiculous amount of satisfaction from ticking things off throughout the day.”
Makes space for a weekly reset. Nicky has hypnotherapy once a week, a practice she originally began to support her sobriety. “I have a very busy brain and there are always several businesses, communities, ideas and decisions competing for my attention, so I’ve found it really helpful to have that regular time to clear my head and refocus.”
Builds networking into her working week. “I really believe you’re only as good as your little black book, and I’m a demon networker,“ says Nicky, who goes to business events and hosts lunches regularly. “Some of the best opportunities I’ve had have come through relationships and conversations rather than anything particularly formal.”
Protects time for the people closest to her. However busy work gets, Nicky makes time for her partner Dan every weekend and at least one evening during the week. She has also made spending an hour or two each day with her son Finn a priority, although that routine is changing as he heads to university.
Is learning to switch off. “I’m a complete workaholic and make no secret of the fact that I love what I do.” Her partner recently bought her a Kindle to encourage more downtime, and she’s trying to read rather than automatically finding something else to work on. “The only problem is that I have to stop myself from filling the Kindle with business books, otherwise I’m not sure it really counts as switching off!”

Why it works:

Nicky’s routine balances structure with mental space. Simple systems like inbox zero and a running to-do list keep the practical side of a busy working life under control, while swimming and weekly hypnotherapy give her dedicated time to think, reset, and generate ideas. Just as importantly, she deliberately makes room for relationships and downtime rather than expecting them to happen around work.

If you have trouble switching off, as Nicky does, it can help to protect your downtime just as deliberately as you protect your working hours. Whether it’s reading, swimming, or something else entirely, try to find something that gives your brain permission to clock off.

Ben Shelton

Wellness Tip:

Use Your Emotions Instead of Fighting Them

This week’s routine belongs to tennis player Ben Shelton, whose approach to competition got us thinking about the role emotions can play in performance. 🤔

Shelton doesn’t try to stay cool and collected on court. He gets fired up, celebrates loudly, and draws energy from the crowd. 🔥

When we’re nervous about something, our instinct is often to try to calm down or push those feelings away. But what if, instead of fighting them, we changed the way we thought about them?

Anxiety and excitement can feel remarkably similar in the body: a racing heart, butterflies, sweaty palms, and a surge of energy. Research has found that simply reframing pre-performance anxiety as excitement can help people feel more confident and perform better.

For example, rather than seeing a pounding heart as a sign that something is going wrong, you might recognize it as your body preparing you to meet a challenge.

So next time you’re nervous, frustrated, or overly excited before something important, don’t immediately ask, “How do I calm down?” Try asking, “How can I use this energy?”

Routine Breakdown

Ben Shelton, Pro Tennis Player

How Tennis Star Ben Shelton Stays Grounded

How does one of the world’s top-five tennis players use ritual, routine, and downtime to maintain a healthy mindset? Talking to On, 23-year-old tennis sensation Ben Shelton explained what keeps him in balance.

The Routine:

Starts match day with a shower. He doesn’t consider it a superstition; it’s simply a familiar way to begin the day before the unpredictability of competition.
Uses music to switch into competition mode. Shelton describes his pre-match routines as being about getting “fired up.” Music plays a big role in that transition (he loves hip-hop, especially Lil Baby). His pre-game playlist gives him a familiar ritual before he walks onto the court.
Lets emotion fuel performance. Rather than trying to become completely calm or detached under pressure, Shelton embraces his natural intensity. He smiles, celebrates, interacts with spectators and draws energy from the crowd.
Makes space for genuine downtime. Away from tennis, Shelton spends time with friends, watches movies, reads and listens to music.
Reconnects with people after difficult matches. Tennis can be a solitary sport, something Shelton became particularly aware of after experiencing the team environment of college tennis. Relationships remain an important counterbalance to that isolation. After difficult matches, he turns to his girlfriend, family and the people close to him, and stays connected with former teammates.
Keeps learning beyond his main pursuit. Shelton keeps interests outside tennis. He reads finance books in his downtime and, despite leaving university early to turn pro, still plans to finish his finance degree one day.
Focuses on progress rather than perfection. Despite his rapid rise through professional tennis, Shelton still talks about himself as a work in progress. “I’m competitive and I want to win but I have to remind myself that I’m nowhere near where I want to be with some things,” he says.

Why it works:

Shelton’s approach to performance, both on and off the court, is refreshingly simple. A few familiar rituals, time to switch off, strong relationships, and interests beyond tennis give him steady anchors around the intensity and unpredictability of professional sport.

“Progress over perfection” is a well-worn mantra, but that’s with good reason. Taking small, consistent steps — and accepting mistakes as part of the process — helps us build momentum without getting derailed when things don’t go perfectly.