DJ Shipley

Wellness Tip:
 

Stack Your “Micro Wins”

Building better habits doesn’t have to mean dramatic changes like waking up at 5 am. Former Navy SEAL DJ Shipley believes lasting change comes from stacking small “micro wins” throughout the day.

A micro win is exactly what it sounds like: a simple action that moves you in the right direction. Drinking a glass of water when you wake up, stretching for five minutes, eating a protein-rich breakfast, crossing off one important task before checking social media…

On their own, these habits don’t seem life-changing. But together, they build momentum. Each small win makes the next one a little easier, and before you know it, you’ve had a productive day without relying on motivation alone!

A simple habit Shipley recommends is walking. “The average person can walk a mile in 20 minutes,” he says. “If you commit to walking once in the morning as soon as you get up and once after dinner, and do that for a week, it will change your life.”

So a challenge for this week: Before 10 am, try to collect three micro wins. Keep them simple and achievable. The goal isn’t perfection, it’s building momentum.

Routine Breakdown
 

DJ Shipley, Former Navy SEAL

The Routine a Navy SEAL Has Kept for Over 20 Years

DJ Shipley

“I’ve been on the same morning routine since 2004,” says DJ Shipley, a former Navy SEAL with 17 years of military service under his belt. Here’s his routine.

The Routine:

  • Wake up at the same time every day.
  • Train at the same time each day.
  • Eat mostly the same meals, centred around protein.
  • Complete a 20-minute walk in the morning.
  • Add extra walks throughout the day.
  • Use cold plunges as part of recovery.
  • Build ‘micro wins’ before 10am to create momentum.
  • Go to bed at a consistent time.
  • Structure the day around repeatable habits.
  • Adjust the routine around work schedules when needed.

 

Why it works:

  • Shipley’s whole approach comes down to consistency, not intensity. He sticks to the same healthy habits day after day, which means he’s not stuck negotiating with himself every morning — the good choices become automatic instead of hinging on willpower. It’s the small stuff, done repeatedly, that adds up: walking, eating well, going to bed and waking up around the same time. Those early “micro wins” create momentum, making it easier to stay on track for the rest of the day.


As DJ Shipley’s routine reminds us, the best routine isn’t the most extreme one—it’s the one you can repeat.

Sloane

Productivity Tip:
 

Nourish Yourself With Morning Rituals

If you’ve ever wondered why you struggle with an action-packed morning routine, try replacing it with an empowering ritual. Transformation expert Sloane, who works with high-performing women, says the traditional idea of a morning routine is designed by men, for men.

She says: “This structure can work really well for men, but for a lot of women, it’s exhausting and becomes yet another thing on the to-do list. Unless she does the routine perfectly, she starts the day already feeling like she hasn’t done enough.”

Instead, Sloane believes women perform at their best when they first focus on feeling good. “There’s a whole field of research on subjective well-being, on how feeling good actually drives how well we function and succeed.

“How do we feel good? An important part is feeling nourished, filled up, taken care of, coming from a place of overflow, and letting that overflow serve the things we want to do.”

According to Sloane, the key is flexibility. Your ritual might take three minutes or an hour depending on the day, but it should be intentional and include at least one element you return to every morning.

Read on below to learn more about her own morning ritual and how she manages her energy.

Routine Breakdown
 

Sloane, Women’s Neuropsychophysiology Expert

The Morning Ritual of a Women’s Neuropsychophysiology Expert

Sloane

Sloane’s morning ritual always involves meditation and lighting a candle, but the other things she does vary, depending on her energy levels or where she is in her cycle.

The Routine:

  • Lights a candle.“For me, lighting a candle is the signal to my body and mind that says, ‘I’m starting this nourishing moment with myself. This time is just for me.’” 
  • Meditates. “Meditation is almost always part of my ritual. It might be 10 minutes or 30 minutes, depending on how I’m feeling that morning and how much time I have available.”
  • Adapts her ritual to her personal rhythms. “In the beginning of my cycle, when I have my lowest energy, I might skip the candle, lie in bed and meditate, and then end the morning ritual by doing some loving self-talk with my hands on my cheeks, eyes closed, just saying things like ‘You’re an amazing woman that you’re doing this for yourself.’ Or I might notice something specific, like how I’ve been showing up with my daughter lately. In the middle of my cycle, when I have the most energy, I might get up, light the candle in my little meditation room, do the meditation sitting in my chair, exercise and journal.” 
  • Other things she might include in her ritual are dancing, visioning how she wants the day to go, or even just petting her dog in bed. “The whole idea is to take what feels good for you and to actually use it as a time for nourishment, not a time that’s about checking off boxes.”

Why it works:

  • It’s flexible. The ritual changes with her energy levels, schedule, and where she is in her cycle, making it easier to stay consistent.
  • It prioritizes well-being over productivity. Instead of trying to achieve more before the day begins, the focus is on starting from a place of feeling calm, nourished, and cared for.
  • It uses simple cues. Small rituals, like lighting a candle or meditating, become consistent signals that it’s time to slow down and be intentional.


While Sloane’s approach is designed for women, there’s nothing to say men can’t also benefit from a morning ritual that prioritizes nourishment over simply getting more done. What do you find most nourishing in the morning?

David Beckham

Productivity Tip:
 

Don’t Forget to Celebrate Your Wins 🥳

Tasks keep piling up. Your to-do list is never-ending. And with so much still left to do, you forget to acknowledge what you’ve already done. But you should!

Research suggests that celebrating small wins boosts motivation and makes you more likely to keep going – even when the going gets tough.

An easy way to do this? Write down three wins at the end of the day. They don’t have to be huge. Answering an email you’ve been putting off, getting through a workout, staying calm when your kids (or boss) tested your patience for the hundredth time… It all counts!

If you use a Panda Planner, this is exactly what the Today’s Wins section is for. Spending just a minute reflecting on what went well helps turn celebrating your progress into a habit, keeping you motivated and making it easier to tackle tomorrow’s to-do list.What’s one small win you’ve already had today?

Routine Breakdown
 

David Beckham, Soccer Legend

The Daily Habits That Keep David Beckham Fit at 51

David Beckham

Soccer fever is in the air thanks to the World Cup, so let’s take a look at the routine of one of the sport’s biggest legends. At 51, David Beckham still relies on a handful of simple daily habits to maintain his fitness and vitality.

The Routine:

  • Gets 8-9 hours of sleep, then starts his routine at around 6 am, no matter where he is.
  • Drinks coffee or matcha tea.
  • Takes his dogs for a walk.
  • Eats a simple breakfast, like oatmeal or toast, then takes his daughter to school.
  • Does strength training in his home gym, focusing on exercises like dumbbell bench press, lower abdominal work, and battle rope intervals. 
  • Gets on with the rest of his work and daily commitments.


Why it works:

  • Beckham’s routine prioritizes sleep and a consistent wake-up time. Getting enough sleep supports recovery, while waking at roughly the same time each day helps reinforce your body’s natural circadian rhythm.
  • A morning walk is a gentle way to wake up the body, increase daily movement, and ease into the day.
  • Strength training becomes more important as you age. Beckham has shifted from the cardio-heavy training of his playing career to prioritizing resistance training, which helps preserve muscle mass and supports everyday function.


Beckham’s routine is designed to be adapted, not copied. Try taking the underlying principles of consistency, progressive challenge, and sustainability, and tailoring them to your own fitness level and lifestyle. That’s what makes a routine effective over the long term.

Natacha Bonjout

Wellness Tip:
 

Vary Your Proteins

You’ve heard it a million times by now: protein is important, so make sure you’re getting enough of it. And yet, that’s not the full story. Researchers are increasingly finding that the quality and variety of the protein you eat matter too.

Animal foods like meat, dairy, and eggs generally provide more of the essential amino acids your body needs in the right proportions than many individual plant foods. That’s why not all 10-gram servings of protein are necessarily equal.

For example, a tablespoon of peanut butter contains roughly the same amount of protein as an egg. But because eggs contain a more complete balance of essential amino acids, you’d need to eat around four times as much peanut butter to get the same benefits.

Does that mean you have to eat more animal foods? Not at all. The key is variety and how you balance your foods. Pairing, say, rice with beans or nuts with whole grains gives you a more complex nutritional profile than eating those foods alone. 


Read more about protein pairings here. The bottom line is not to just chase your daily protein target. Mix up your protein sources to give your body a broader range of amino acids and nutrients.

Routine Breakdown
 

Dr. Natacha Bonjout, Founder of Bonjout Beauty

The Evening Routine of a French Beauty Founder

Natacha Bonjout

French pharmacist-turned-beauty founder Natacha Bonjout is a bit of a night owl. Whether at home in New York or traveling, she keeps her evenings sacred. Here’s her routine.

The Routine:

  • 6 pm: She’s still working while their au pair gives the kids dinner.

  • 7 pm: Stops work to spend time with her kids. “This is really our moment together. Usually, we sit on my bed, read two to three books, then they go to bed, and it’s my time to have dinner.”

  • 8 pm: Late but light dinner with her partner. “We eat a lot for lunch, like pasta, and then for dinner we’ll have something like a beautiful, colorful salad or a poke bowl.” She keeps the dimmers low and lights candles.
  • 9 pm: Works more. “I like it when everyone’s asleep, and it’s quiet, and that’s when I like to do my writing.” However, she tries not to work past 10 pm: “It’s hard with kids waking you up early to get enough sleep.”
  • 10 pm: Showers and does her skincare ritual. The final step is a small drop of perfume on her wrist. “It’s really my moment to reconnect to myself when I apply it. This is my comforting moment where I feel, ‘Okay, you can go to bed now.’”
  • 11 pm: 15 minutes of relaxing music, then sleep, with phone kept out of reach.

 

Why it works:

  • Natacha’s routine is built around small rituals: the nightly reading with her kids and dinner with her partner strengthen family bonds; her beauty routine is a slow and non-negotiable moment of self-care. The final drop of perfume serves as a cue that the day is done and it’s time to rest. Rituals are powerful because they give us a sense of control and certainty in an uncertain world, which helps reduce stress.  


Not everyone has an hour to spend on a beauty routine (though it makes a little more sense if you run a beauty brand). But whatever your version of “me time” looks like, taking a few minutes each day for a small, intentional ritual is always worthwhile. What’s your favorite self-care ritual?

Sile Walsh

Productivity Tip:
 

Avoid The Tyranny of “Should”

A lot of our productivity struggles have nothing to do with discipline. They come from trying to follow rules that were never designed for us in the first place.

Maybe you think you should wake up at 5am, work in uninterrupted four-hour blocks, or stick to the same routine no matter what. But where did those rules come from? A productivity book? A social media post? Someone whose life looks nothing like yours?

The trouble with “should” is that it can disconnect us from what actually works. This week’s routine is a great example of the alternative. Instead of forcing a rigid schedule, it’s built around energy, adaptability, and self-awareness. The goal isn’t perfection. It’s finding a way of working that’s realistic and sustainable.

This week, notice one productivity rule you’ve been following out of obligation rather than evidence. Then ask yourself: Does this actually help me do my best work, or is it just something I think I should be doing?

You may discover that letting go of the wrong rule creates more progress than trying harder to follow it.

Routine Breakdown
 

Sile Walsh, Leadership & Organizational Development Specialist, Author, Speaker, PhD Candidate, Founder of ELIS Advantage

A Sustainable Approach to Productivity

Sile Walsh

“Living with a dynamic disability means I need to adapt day to day,” says Sile Walsh “I aim to manage stressors, both sensory and mental, and create moments of nourishment and calm in between periods of hyper-focus. That shapes how I structure my routine more than any fixed schedule.”

The Routine:

  • Wakes depending on her schedule and energy levels. “My ideal start is 8am, but some mornings it’s 6am. I’ve stopped trying to force a perfect routine and instead work with what the day actually needs.”

  • Begins with a few grounding rituals. The first part of Sile’s morning is consistent: medication, supplements, cacao, hydration, and a gentle transition into the day. “I take my medication and supplements early, and I always have cacao. It’s a consistent way to start the day and helps me settle into it.” 

  • She also avoids rushing straight into work, instead spending time “pottering” with light tidying or a small creative activity. Throughout the day, she prioritizes hydration, aiming to drink two liters of water by 1pm.

  • Works with her natural energy patterns. Rather than forcing herself into a conventional schedule, she structures her day around how she functions best. She doesn’t eat until she’s hungry, adjusts her hours depending on whether she’s working from home or on-site, and uses music to regulate her energy and focus. “I use music throughout the day to either calm or energize me. It’s a simple way to shift how I’m feeling and stay focused.”

  • Makes time for creativity and small rituals. Every day includes something creative, even if it’s only for a few minutes. She also makes space for simple rituals that create a sense of calm and continuity, including a daily cup of Barry’s tea. “It’s a small thing, but it creates a pause and a sense of routine within the day.”

Why it works:

  • Rather than chasing a perfect schedule, this routine is built around adaptability. Research suggests that aligning work with your natural energy levels and reducing unnecessary friction can improve both wellbeing and performance. 
  • As Sile explains: “Hydration, supplements, and energy regulation support consistency across the day. Creativity and ‘pottering’ create space that balances the more structured and cognitive parts of my work. Music and small rituals like tea provide simple ways to reset and stay present throughout the day.”


“This routine continues to evolve, but the focus stays the same: supporting energy, clarity, and performance in a way that is realistic and sustainable,” says Sile. “Sometimes I even do my research analysis or writing from bed or the couch, and other times I am glued to the office. My focus is on doing what works, not what I think I ‘should’ do.”

Karlee Fain

Wellness Tip:
 

Add, Don’t Subtract

Many wellness goals start with restriction: cut out sugar, stop snacking, avoid carbs. Instead, try adding something beneficial. ➕🍏

Add one serving of vegetables. Add a five-minute walk. Add a glass of water. Add ten minutes outside.

Psychologically, adding tends to feel less stressful than taking something away. So it’s easier to maintain over time!

What’s one healthy thing you could add to your day this week?

Routine Breakdown
 

Karlee Fain, Regenerative Leadership Coach & Host of the Messy & Magnificent Podcast

Why This Executive Coach Aims for 3% Better Each Day

Karlee Fain

As an executive coach and leadership strategist, Karlee Fain has worked with everyone from top CEOs to Grammy Award-winning artists like Lil Wayne and Drake. And she is clear on one thing: the secret to success isn’t waking earlier or taking a cold plunge, but prioritizing the things that really matter.

“There’s this idea that we need complex systems and rigorous routines, and really, it’s an overcompensation. It’s unsustainable. What we really need are small things done consistently.”

The Routine:

  • Starts the day with one focus question. Before diving into the day, Karlee asks herself a simple question she learned from positive psychologist Maria Sirois: “What do I love enough to protect?” Her answer becomes the area she wants to prioritize that day, whether that’s her health, work, relationships, or inner peace.

  • Looks for a 3% improvement. Once she’s chosen her focus area, Karlee asks a follow-up question: “What would 3% more care for this look like today?” Says Karlee: “If I chose to focus on my health, my 3% shift might be drinking more water. Then, once that becomes normal, I look for the next 3%. There’s a lot of research on what is a sustainable amount of growth, but 3% is doable and it compounds over time.”

Why it works:

  • Small changes feel achievable, which makes you far more likely to follow through. Research on habit formation shows that consistent, manageable actions are easier to maintain than dramatic lifestyle overhauls. As Karlee says, it’s about small things done consistently!


Forget the performative morning routines: Karlee keeps it simple and intentional, and that’s what works for her. Here’s a great interview with Karlee that goes deeper into her philosophy of leadership and focusing on what matters.