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.”

Railey Molinario

Productivity Tip:
 

Create a “Second Brain” 🧠

Ever feel like you have 37 tabs open in your brain as well as your browser? Here’s a way to tackle the problem: create a digital “second brain.”

A second brain is a system for quickly capturing ideas, links, articles, and resources—so you don’t have to keep them open (on-screen or in your mind). This clears digital clutter and eases mental load by avoiding the Zeigarnik Effect—our brain’s tendency to fixate on unfinished tasks, creating low-level stress.

Tools like Notion, Evernote, OneNote, or even Apple Notes work brilliantly for this. You can create simple folders or categories (think: “Inspiration,” “To Read Later,” “Ideas for Projects”) and save those links or thoughts with one click.

Next time you catch yourself keeping a tab open for future reference, pause. Drop it into your second brain instead—and finally close the tab without fear.

Routine Breakdown
 

Railey Molinario, Founder of Relationship Intelligence™

A Couple’s Morning Routine for Connection, Calm, and Joy 

Railey Molinario

“My husband and I start every day with what we call our ‘Power Couple Morning Routine,’” says Railey Molinario. “It’s designed to align us mentally, physically, and emotionally before the busyness of the day starts.”

The Routine:

  • They wake at 4am and cuddle for 10 minutes while expressing gratitude to each other. “This helps us stay emotionally connected.”
  • Next, they head to the gym. “We run while listening to motivational videos, do breath work on the stretching mats, meditate, and practice acro yoga together.”
  • They enjoy a mindful shower and self-care session with aromatherapy and skincare.
  • Breakfast time. “We finish with breakfast and pull a tarot card to reflect on the energy of the day.”
  • Railey adds that, during their morning routine, they don’t check emails, texts, or talk about work. “Our focus is on each other and preparing ourselves for the day,” she says.

 

Why it works:

  • Cuddling boosts feel-good hormones like oxytocin, which helps you feel closer, more relaxed, and connected. 
  • Taking time to express gratitude and do activities together strengthens bonds and boosts relationship satisfaction.
  • Even small daily rituals like this can help keep your relationship happy, healthy, and strong.

 

If you don’t have hours free to spend as a couple, don’t worry: focus on getting in whatever quality moments you can, whether it’s a conversation over your morning coffee or a few minutes of cuddling. It’s about being intentional and giving your relationship the care it needs to flourish. 

Check out Railey’s Instagram for more advice on building a strong relationship.

Katie Rogers

Wellness Tip:
 

Spice Things Up (In the Kitchen)

Want to know something cool? That sprinkling of oregano on your pizza doesn’t just taste good; it’s actually helping you fight infections and lower inflammation. 🍕

In fact, many herbs and spices have benefits beyond adding flavor to your food. 

Ginger can ease stomach upset and reduce pain. Rosemary may improve brain function and mood. Cinnamon has been shown to help regulate blood sugar, and cayenne pepper is good for your heart. 

The bottom line? A diverse mix of herbs and spices isn’t just delicious, it’s a smart move for your health.

This post breaks down the science-backed benefits of 14 herbs and spices, so check that out for more.

Routine Breakdown
 

Katie Rogers, Soul-Led Leadership Coach & Podcast Host

The Anti-Hustle Morning That Actually Works

Katie Rogers

Katie Rogers went from being a burned-out lawyer to being homeless, to now being a sought-after coach for female entrepreneurs. “In the past, my morning routine was a long checklist of wellness tasks—yoga, EFT, breathwork, journaling, meditation—all performed from a place of proving,” she says. “My energy was screaming, ‘If I do all this perfectly, then maybe I’ll finally be enough.’ It was performative self-care, rooted in self-doubt.” 

Now, she tells us, her mornings are no longer about doing everything “right,” but are rooted in who she is being. 

The Routine:

  • Wakes up naturally, without an alarm. “I designed my life that way. Rushing first thing signals to the subconscious that you’re already behind—and I refuse to start my day in lack.”
  • Walk and breakfast. “I take my dog out in nature, enjoy a slow breakfast with my partner, and check in with who I need to be to create my next level.”
  • Tunes into her thoughts. ”If judgment shows up, I compassionately explore the wisdom underneath it.”
  • Celebrates progress. “I spend time in ‘gain’ thinking rather than ‘gap’ thinking, consciously measuring how far I’ve come. (Shoutout to The Gap and the Gain by Dan Sullivan + Dr. Ben Hardy for language around this.)”
  • Consumes inspiring content. “I flood my mind with the world’s best mentors via audiobooks, podcasts, and high-frequency trainings.”

 

Why it works:

  • Katie’s routine includes some proven cornerstones of health and happiness: movement (in this case, dog walking), contact with nature, building positive relationships, celebrating progress… But the biggest takeaway here is creating a routine that authentically serves you. As Katie puts it, “What changed everything wasn’t the routine itself. It was releasing the idea that I had to earn my worth through it.”

 

Adds Katie: “I still hold daily non-negotiables—fitness, mindfulness, learning, connection, action—but I lead myself in how they unfold. Some days it’s a full 90-minute embodiment practice. Other days it’s a 10-minute intention and a walk in the sun. Both are powerful, and having the autonomy to drop the small balls so I can keep juggling the big ones is crucial.”

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