Chase Jarvis

Wellness Tip:
 

Get Some Non-Sleep Deep Rest (NSDR)

You can’t give your best without getting enough rest. So, why not give Non-Sleep Deep Rest (NSDR) a try?

NSDR includes practices like yoga nidra, meditation, and breathwork, guiding your brain into a state of deep relaxation while keeping you awake. Even a quick 10-minute session can reduce stress and sharpen your mind.

For a quick way to get into it, just head to YouTube and type in “NSDR 10 minutes”—you’ll find plenty of results. Then, lie back, relax, and let one of the tracks guide you.

Routine Breakdown
 

Chase Jarvis, Photographer, Director, Artist & Entrepreneur

Chase Jarvis’ 7-Step Routine for Body & Mind

Chase Jarvis

Award-winning photographer, director, fine artist and entrepreneur Chase Jarvis says his 7-step routine is the “secret to a productive day.” He:

 

The Routine:

  • Does a 15-min meditation in bed. “It’s about closing your eyes and focusing on your breathing, giving yourself a moment of tranquility before the day’s chaos ensues.”
  • Reflects on three specific things he’s grateful for. “Starting the day with a positive mindset can make all the difference.”
  • Does a short visualization exercise where he considers goals and dreams as if already achieved, to motivate and inspire daily actions. “This practice serves as a powerful motivator, encouraging me to chase down those dreams.”
  • Takes a cold shower or plunge to wake up and invigorate. “The cold water serves as a surefire wake-up call and boasts numerous health benefits.”
  • Goes for a 20-min walk, often with coffee and the dog, to enjoy fresh air and natural light. 
  • Eats a protein-heavy breakfast (around 30 grams of protein) to stay fueled and satiated. 
  • Tackles the day’s primary task. “Taking on the biggest task first not only provides a sense of accomplishment but also ensures it gets done.”

 

Why it works:

  • Chase’s routine covers both mental and physical health. Meditation, gratitude, and visualization all have huge research-backed benefits in everything from stress reduction to achieving goals. Protein really does increase satiety (and boost focus!) while exercise and natural light are both crucial for fitness and health. Lastly, research suggests making progress on tasks keeps us motivated—so, eat that frog

 

If you want to dip your toe into cold plunges, Chase suggests an easy way to start: turn the last few moments of your shower cold. “Let’s be honest, cold water is intentionally uncomfortable. That means you’ll likely not want to do it,” he says. “Challenge yourself to invite a little discomfort in your life.”

Stuart Davis

Productivity Tip:
 

Avoid Shiny Toy Syndrome

New tools and technologies are all around us. Sure—they present us with unprecedented opportunities, but they can also be a huge distraction. 

If you’re grappling with shiny toy syndrome, where the allure of new ideas constantly distracts you, here’s a tip. Begin by recognizing the signs: maybe you’re always switching tools, chasing the latest tech trends, or hopping between projects without giving things time to grow.

This pursuit of novelty is driven by dopamine, making new ventures feel irresistibly exciting. But there are ways to stay on track, like using a decision matrix, limiting media consumption, and implementing a cooling-off period before jumping into something new. 

Get some more strategies here and here, and avoid the FOMO of that next shiny new thing.

Routine Breakdown
 

Stuart Davis, Co-Founder of Dubs Universe

A Footwear Innovator’s Daily Ritual

Stuart Davis

Stuart Davis, co-founder of sustainable kids footwear brand Dubs, loves rising at 5:30am. “Getting up early makes the day seem so much longer. And I love the feeling of having done a load of work or being in the gym before some people have even woken up.”

 

The Routine:

  • Grabs his gym kit and is at the gym by 6. “I need the exercise—it’s good for my brain and really kicks my day off.”
  • Gets home and gets his 6-year-old daughter ready for school. 
  • Has coffee and makes breakfast for the family.
  • Sits down and starts working through his to-do list from the night before. “At the end of each day, I go through my list and highlight all the urgent things I need to do tomorrow in red, and all the things I want to complete tomorrow in yellow. So each morning, I have a sense of order to them.”

 

Why it works:

  • Morning exercise can boost your energy levels, focus, mood, and more.
  • Family time is not only crucial for the child’s development—it’s also important for adults’ mental health!
  • Keeping tasks organized and prioritized keeps you focused on what most matters to your long-term goals.

 

Stuart tries to keep his weekend mornings work-free. “This is sort of ‘my time.’ Usually I get about an hour to myself before my daughter wakes.” He adds that she has started joining him at around 6.30 to play a kid-friendly Xbox game together. “I love that—she appears in her dressing down, barely awake, and snuggles down next to me all warm. It’s lovely,” he says.


How do you make family time a part of your regular routine?

Liz Roberta

Wellness Tip:
 

Give Out Compliments

How do you feel when someone gives you a glowing compliment? Pretty good, right? But here’s something really cool: the person giving the praise also benefits. 

How does that work? Well, giving out compliments is a way to focus on the positives and thus become more grateful and optimistic. And having more positive emotions is good for your health. 

So, here’s a challenge: try giving out five compliments today. Tell the barista they have a nice smile or compliment a co-worker’s shoes. To level up, go beyond the physical: compliment someone’s behavior or character in a genuine way. Here are some ideas—give them a try!

Routine Breakdown
 

Liz Roberta, Coach, Mentor & Author

How a Business Coach Finds Guidance & Gratitude

Liz Roberta

Coach, mentor, and author Liz Roberta wakes naturally at 5am and starts the day by pulling a guidance card from her Pass Around The Smile oracle deck. “This gives me a theme for the day ahead. It always ends up being right!” she says. Then she:

 

The Routine 

  • Plays Wordle. “I start the day with a little win when I crack the word puzzle.”
  • Listens to audio hypnoses/meditations. “Rewiring my subconscious mind has truly been a game-changer. I also have a 1-minute voice note I’ve recorded where I’m talking about my future life as though I have it now.”
  • Reads a few pages of a book. “Mostly business books with a few spiritual/self-help.”
  • Does gratitude journaling. “I say what I’m grateful for, what I need help with and how I’m feeling. I keep my gratitude journals and read back over all the pages once I’ve finished each one.”
  • Makes a to-do list. “Simple but so effective that I have a structure each day.”
  • Makes a cappuccino at 8am. “I focus on hydration first and try to keep my cortisol levels stable by having caffeine a few hours after I wake up.”

 

Why it works:

  • There’s limited evidence for brain games for long-term cognitive health, but starting the day with a win can definitely be motivating.  
  • Hypnotherapy and meditation both have research-backed benefits. 
  • Gratitude journaling is linked to better sleep, resilience, life satisfaction, and more!
  • Drinking coffee on waking can disrupt your natural flow of cortisol, so waiting a few hours is probably best

 

Liz says she’s been gratitude journaling for years. “I really noticed a dip in my mood and well-being when I stopped for 6 months,” she says. That’s why gratitude is an integral part of Panda Planner—it really is that powerful. Do you give thanks daily?

Mark Hewlett

Productivity Tip:
 

Do a Time Audit

Ever feel like the hours just disappear to who-knows-where? Here’s an idea: use a time-tracking app to do a time audit.

For a week or two, log everything you do, from work tasks to coffee breaks. Then analyze the data for patterns. Maybe you’re spending more time on low-priority tasks than you thought, or frequent meetings are eating into your deep work periods.

Use these insights when you plan your days. Prioritize high-impact work, limit less critical activities, and schedule focused work for when you’re naturally most alert. 

Want to give it a shot? Here are some time-tracking apps you can try.

Routine Breakdown
 

Mark Hewlett, Founder and CEO of Soul Padel

A CEO’s All-In-One Weighted Walks

Mark Hewlett

Mark Hewlett, Founder and CEO of Soul Padel, wakes at 5-6am every day—weekends included (it’s true that consistency is good for our circadian rhythms!). Here’s his routine.

 

The Routine 

  • Goes for a walk with his energetic Staffordshire Bull Terrier, Mabel. “This year I’m doing it wearing a 10kg vest,” says Mark. “Mabel and I walk between 7-10kms most mornings with the weighted vest adding to my workout.”
  • Uses his walk to plan and reflect. “The walk, which is over fields and down country lanes, is also my thinking space. I use this time to map out the day, to ponder and think before everything else kicks off.”
  • Goes home for a shower, coffee, and “super-smoothie” of his own making before starting his work day.

 

Why it works:

  • Rucking (weighted walking), says Mark, is great for leg strength, core stability, bone density and, of course aerobic fitness. And he’s right.
  • Walking boosts creative thinking. Doing it out in nature has the added benefit of improving mental health. 

 

Mark says he borrowed the idea of using a weighted vest from longevity expert Peter Attia. “I highly recommend his book, Outlive,” he tells us. Have you ever tried rucking?

Lisa Carroll

Productivity Tip:
 

Try Nature Sound Therapy

Why are nature sounds just so… relaxing? We can’t say for sure, but we know they bring calmness. Research agrees: Hearing nature sounds is a way to relieve stress.

So, when you can’t get out into nature, bring nature into your ears. Birds chirping, ocean waves crashing, rain falling… whatever floats your tranquil boat (is that a thing?)… press play and try a little nature sound therapy. 

You can find plenty of nature sound tracks online for free – just try searching on YouTube, Spotify, or apps like Insight Timer. Give it a try today!

Routine Breakdown
 

Lisa May Carroll, Retail Consultant & Founder of Strut Solutions

Lisa May Carroll

Early bird Lisa May Carroll wakes naturally at around 5-5.30am, but to ensure she gets time for herself in the mornings, she sets an alarm just in case. Then she:

  • Makes a cup of tea. “No matter what day of the week or where I am in the world, a cup of tea is my priority!”
  • Quietly wakes up with 5-10 mins of sipping tea and thinking about the day ahead. 
  • Listens to a chapter or two of a business audiobook. “Since running a business, I’ve found it a good way to start the day. I find other people’s business stories and advice so inspiring.”
  • Exercises, usually Yoga or Pilates. “Moving my body first thing in the morning benefits my mood so much for the rest of the day.”
  • Avoids checking her phone or laptop until after she has showered and dressed. “Previously, checking emails would be the first thing I did. But I’ve realized that setting myself up for the day properly will mean I’m so much more productive and in a better mindset.”
  • Occasionally conducts walking internal team meetings while working from home. “It sort of feels like a mini commute – and I find the calls are always so productive.”

 

Why it works:

  • As well as being a “hug in a mug,” tea has a bunch of science-backed health benefits. Drinking it mindfully is even better. 
  • Listening to business audiobooks is a great way to learn and stimulate ideas.
  • Research shows Pilates and yoga encourage healthy behaviors and positive health beliefs, “setting a positive reinforcement cycle in motion.”
  • Avoiding devices first thing means you can get through the key parts of your routine without distraction. Try it if it’s possible for you!

 

Have you tried walking meetings? Studies show walking boosts creative thinking. Here are some tips for holding meetings on the move. Let us know if you have any of your own!

Amy Peacock

Wellness Tip:
 

Indulge In Some Nostalgia

You know how the things you loved as a kid seem totally special and magical now? That’s the power of nostalgia. 

But here’s the real magic: Basking in the warm glow of your favorite memories isn’t just fun, it’s a research-backed route to a happier you. Studies show that indulging in nostalgia can boost your mood, spark creativity, and even soothe pain. 

Try flipping through old photos, listening to music from your past, or recreating your favorite childhood meals. Sharing these moments with friends or family can double the joy. 

What things are most nostalgia-inducing for you? Reply and let us know!

Routine Breakdown
 

Amy Peacock, Founder of Earth’s Secret

Amy Peacock

“I like to stick to this morning routine every day,” says wellness entrepreneur Amy Peacock. “Even if it’s hard to get up, I like to do at least one step.” She:

  • Stretches and drinks water upon waking. “Even when I’m feeling extra tired, after I do this, I feel so much better.”
  • Takes an ice-cold shower. “If you accomplish the most difficult thing first, then everything that comes after that will be easy.”
  • Meditates for 10 minutes, working on mindfulness and just being present.
  • Opens her journal and repeats positive affirmations for the day, reviewing her desires and goals. 
  • Sometimes does 5 mins of Wim Hof interactive breathing. “I am a big fan of the iceman, and this breathing technique is so amazing.”
  • Gets dressed and, just before heading off to work, takes Earth’s Secret Balance and Boost supplements. “After that, I feel energized, calm, focused, and ready to start my day.”

 

Why it works:

  • Stretching improves blood flow, making you feel more energized and awake. 
  • As well as starting the day with a win, cold showers may well boost your health.
  • Mindfulness is good for our hearts, minds, and bodies!
  • There’s science behind both journaling and affirmations, making this a powerful combination for mental health. That’s why daily affirmations are included in Panda Planner.
  • The Wim Hof method is designed to stimulate the parasympathetic system, thus lowering stress – and there’s some research to support the benefits.

 

Have you ever tried Wim Hof breathing? If you’re interested in giving it a try, there’s a guided video here. See if it works for you!