Ankur Warikoo

Wellness Tip:
 

Get Fit by Building Momentum

Ever notice how the hardest part of working out is simply getting started? The secret is momentum. When you do something small (like a quick stretch, a 10-minute walk, or even putting on your workout clothes), you create a ripple effect that makes the next healthy choice easier. 

So instead of waiting for motivation to appear, focus on small, consistent actions that build momentum over time. A structured guide or workout plan makes this even easier, because you don’t have to think about what to do—you can just follow along.

You don’t even have to spend a cent. There are many playlists on YouTube for free, like this 7-day momentum challenge, which requires only 10 minutes a day. Once you’ve got that ball rolling, it’s much easier to keep on going.

Give it a try, and let us know how you go!

Routine Breakdown
 

Ankur Warikoo, Entrepreneur and Content Creator

How One Entrepreneur Carves Out 5 Hours Every Morning

Ankur Warikoo

Ankur Warikoo is a wildly popular content creator and 5x bestselling author from India who says his routine gives him 5 hours to himself every morning. Doable for everyone? Certainly not, but as Ankur says, “We are very privileged. We have a lot of help so we do not have to think about cleaning, cooking, and errands. I recognize our privilege and am grateful for it every single day!”


The Routine:

  • Goes to sleep between 9-9:30 pm and wakes at 4.50 am.
  • Starts the day with a glass of water, sipped slowly (for 10 mins).
  • Meditates for 30 mins.
  • Reads for 30 mins.
  • Gets kids ready for school.
  • Tennis for 60 mins.
  • Gym for 45 mins.
  • Newspaper for 15 mins.
  • Get ready (30 mins) by 9:30 am.
  • First meal of the day at 11 am (18 hours fast).

 

Why it works:

  • As Ankur says, this routine gives his body and mind everything they need: “stillness, stimulation, strength, and joy.” He gets the benefits of meditation and physical activity along with mental stimulation and family time. He notes that his wife also follows the same routine: “She too plays tennis, goes to the gym, and it’s wonderful to have a partner who thinks and operates alike.” 


A 5-hour routine might not be realistic for everyone, but Ankur’s approach is built on principles anyone can apply: balancing the mental and physical, quality time with loved ones, and giving yourself time before you give it to others—even if it’s just 30 minutes.

What do you think of his routine?

Cathleen O’Sullivan

Productivity Tip:
 

Do an End-of-Day Review

Here’s a simple habit that can make you more productive, boost your motivation, and keep you smashing your goals, all in just a few minutes: the end-of-day review. 

How you structure it is up to you, but it might include:

  • Looking back over your to-do list to see what you achieved that day
  • Listing down a few of the day’s “wins” 
  • Reflecting on something you could improve tomorrow
  • A few moments of planning for tomorrow (like setting priorities or scheduling tasks)

While you can run through it all in your head, having a system where you can actually see your tasks and reflections makes it more concrete. That’s why Panda Planner builds an end-of-day review into every daily section.

How do you reflect on your day’s progress?

Routine Breakdown
 

Cathleen O’Sullivan – Ease and Impact Mentor for Women Leaders

How a Mentor Protects Her Energy Before the Day Begins

Cathleen O’Sullivan

“I am not one of those people who jumps out of bed ready to seize the day with a green juice in hand,” says Cathleen O’Sullivan (relatable, right?). “Mornings in my house are a mix of quiet time, getting out the door on time, and doing small things that help me feel like I’m starting from solid ground, not from chaos.”


The Routine:

  • Gets up early, ideally before her son wakes. “This one is about creating a bit of breathing room before the day kicks off. It’s not always perfect, but even 15 minutes helps me start from a calmer place. I have this beautiful poster in my bedroom that I see the moment I get up. It stops me and helps me pause and breathe for a moment.”
  • Listens to a cultural radio station while getting ready. “It mixes current affairs with music from different genres, and I love it. I get to learn something new, hear voices I wouldn’t normally come across, and discover music that makes me feel something.”
  • Doesn’t check her phone until after 9am. “That’s a boundary I have learned to protect. It gives me space to decide how I want to feel, not just react to what’s already coming at me.”
  • Walks or cycles with her son to kindergarten. “Even when it’s raining or freezing. That walk/bike ride gives me movement, connection and fresh air. We usually have a chat or a bit of a race too. Playfulness is important to me.”
  • Does gentle breathing exercises on the way home. “Nothing fancy, just noticing my breath, slowing it down, checking in with myself.”
  • Only has coffee after protein.”I truly love coffee! I used to drink coffee first thing, but it messed with my energy and made me crash. Now I eat something small with protein first, even just an egg. It feels way more stable and keeps my blood sugar from going on a rollercoaster.”

 

Why it works:

  • Avoiding her phone—and instead prioritizing personal time and cultural content—gives Cathleen control over how her day starts and prevents information overload first thing.
  • Morning movement plus outdoor light improves mood and focus, while playful connection strengthens parent–child bonds.
  • Slow, mindful breathing activates the parasympathetic nervous system, reducing stress and improving emotional regulation.
  • Protein first thing is absolutely a game-changer in managing blood sugar. Try it for yourself!


Cathleen adds that she builds in small pauses, even just a few minutes, before diving into the day. “If I don’t take a moment to stop and ask, ‘What actually matters today?’, then I’m going to get pulled in ten different directions. That pause helps me choose where to focus and protects me from getting swept into urgency mode before 9:30am.” 

Have you paused to reflect on what matters most today?

Lynda Wilkes-Green

Wellness Tip:
 

Name It To Tame It

It’s not easy to deal with strong feelings like anger, anxiety, or frustration. Most of us try to ignore them, push them down, or bottle them up—but that usually makes things worse in the long run.

Instead, try a simple hack known as “name it to tame it.” The phrase comes from psychiatrist Dr. Dan Siegel, who found that when we put our feelings into words, the emotional part of the brain (the amygdala) simmers down and the thinking part (the prefrontal cortex) kicks in. 

In other words, labeling your emotion (“I’m angry,” “I feel nervous,” “I’m disappointed”) helps you get a bit of distance from it and regain control.

Next time a big feeling hits, pause and name it out loud or jot it down. You might be surprised how quickly the intensity softens once it’s been seen and acknowledged.

Routine Breakdown
 

Lynda Wilkes-Green, Founder of Ahlya

How a Female Founder Uses Structure To Protect Her Energy

Lynda Wilkes-Green

“This routine keeps me grounded, focused, and proactive,” says Lynda Wilkes-Green, a solo female founder building an AI-powered women’s wellness app whilst also working full-time. “I rely on structure to protect my energy and make each day purposeful.”

 

The Routine:

  • Wakes at 6:00am. “I like to start my day early, before the emails and distractions set in. Waking at 6 gives me quiet time that feels like it belongs only to me, and helps ensure I take some time for myself every day.”
  • Hydrate and caffeinate. “I drink a large glass of water, then make a coffee while setting my intention for the day. These rituals ground me physically and mentally.”
  • Gratitude journaling. “I spend 10 to 15 minutes writing what I’m grateful for, what I’m looking forward to, and what would make the day great. It helps me shift from overwhelm to abundance.”
  • Exercises for 60 mins. “Movement is non-negotiable. Whether it’s a run, Pilates, or strength training, it clears my mind and helps me connect to my body.”
  • Listens to Mimi Bouchard activations while getting ready. “I love layering in personal growth during routine moments. Mimi’s mindset activations help me think bigger and stay intentional.”
  • Checks in with her app, Ahlya. “I check where I am in my cycle using my cycle-syncing app, Ahlya, and align my to-do list accordingly. Some days are for pitching, others are better for deep work, and knowing the difference helps me plan and work smarter.”

 

Why it works:

  • Rising early allows Lynda to carry out her grounding morning routine while still getting to work on time.
  • Intentions can be a powerful way to keep our actions aligned with our life purpose and priorities. And of course, a little coffee-making ritual can go a long way to setting up a mindful morning.
  • Gratitude journaling is well backed by science. It may just be the mindset shift you’re looking for.
  • You can’t go wrong with morning exercise if you want a big boost in health, energy, mood, and focus. 
  • Mindset activations like Mimi Bouchard’s aren’t yet backed by hard data, but they draw on the same principles as affirmations and visualizations, which research shows can prime the brain to focus on goals and stay proactive.
  • Cycle syncing isn’t one-size-fits-all, but many women find that planning tasks around hormonal phases can support energy, productivity, and overall well-being.

 

If there’s one key to Lynda’s routine, it’s intention. That’s often the difference between a day that feels busy and one that feels purposeful. What’s one way you could bring a little more intention into your mornings?

Stuart Semple

Productivity Tip:
 

Use Wearables to Boost Productivity

Most people think of wearables as fitness trackers. But gues what: they can also be secret weapons for getting more done.

Here are a few easy ways to turn your wearable into a productivity coach:

  • Set vibration nudges for deep work blocks or quick breaks.
  • Track movement to make sure you stand up and walk often enough to keep your energy steady.
  • Use recovery data (like HRV or sleep scores) to decide whether to tackle creative projects, high-focus tasks or lighter admin.
  • Celebrate milestones like uninterrupted work hours, not just steps.

 

Got any other tips on using wearables for staying creative, focused, and efficient? Hit reply and let us know!

Routine Breakdown
 

Stuart Semple, Artist & Activist

How a Famous Artist Stays Calm & Creative

Stuart Semple

“I think one of the major ingredients in my success is my routine,” says leading British conceptual artist Stuart Semple, who is famous for inventing the world’s blackest black and pinkest pink. He:

The Routine:

  • Wakes at 6am. “It gets me ahead of the day and gives me quiet time before anyone needs me.”
  • Does light therapy. He uses a Luminette device for 20 mins. “This has been pivotal in fixing my circadian rhythm.”
  • Meditates/breathwork for 20 mins, “centering on a connection with what I am.” 
  • Has a 7-min cold shower.
  • Works all day in his studio on his projects. 
  • At 7pm, he puts on blue light blocking lenses to start his body winding down.
  • Has a 20-min sauna while focusing on a gratitude meditation. “This removes any daily stress, and has helped my resting heart rate.”
  • Sleeps. “I go to bed at 9pm – making sure to leave my mobile phone outside the bedroom. This has been huge in increasing the quality of my sleep.”

 

Why it works:

  • Studies so far suggest that Luminette light therapy can improve sleep quality and help reduce fatigue during the day.
  • Morning meditation is a science-backed way to clear mental clutter and set a calm, focused tone for the day.
  • A short cold shower boosts circulation and wakes up your nervous system.
  • Reducing blue light exposure at night can help you sleep better. Though avoiding screens all together is a better option than glasses, slipping them on can still serve as a helpful signal that it’s time to wind down.
  • Saunas are great for physical health and gratitude for mental health. Together, they’re a powerful combination!

 

Stuart adds that he’s a fan of using wearables to track and monitor his health and energy. “I track everything with the WHOOP MG,” he tells us.

Dr. Jeanne Retief

Wellness Tip:
 

Try a 90-second Movement Reset

You know those moments when stress hits, tensions run high, and your emotions completely take over? Yeah, we all have those. Here’s something to try. 

Set a timer for 90 seconds (or just count in your head), and then move. Do some jumping jacks, take a brisk walk, or even just shake out your arms.

Neuroscientist Jill Bolte Taylor says that the body’s chemical stress response naturally peaks and fades within about 90 seconds:

“When a person has a reaction to something in their environment, there’s a 90-second chemical process that happens; any remaining emotional response is just the person choosing to stay in that emotional loop.”

You can simply ride it out with deep breaths, but adding movement gives your body an active release. It clears stress hormones and helps break the cycle of overthinking. Try it for yourself!

Routine Breakdown
 

Dr. Jeanne Retief, Founder of FIGGI Beauty & the Calm Club

How a Doctor’s Routine Turned Panic to Peace

Dr. Jeanne Retief

“I founded FIGGI after my panic disorder diagnosis in 2015, forcing me to leave behind a successful career in international human rights,” says Dr. Jeanne Retief. “My evening routine is therefore essential, not just as a successful founder, but in ensuring I maintain a steady mental health foundation to work with my unique wiring rather than against it.”

The Routine:

  • Gets home after her work day and immediately puts her phone to charge in a separate room and closes the door for the night. “This routine creates an excellent ceremonial end to the digital day, and the small step of choosing a different room and closing the door serves as a symbolic close to that part of the day. It tells my mind that I am starting the process of switching off.”
  • Ensures her daughter has a healthy and consistent bedtime routine. “If your kids are not in a good routine, you can’t be. My goal was to establish a consistent bedtime routine with minimal fuss, develop good sleeping habits, and maintain healthy sleep patterns. We have a strict dinner time routine, followed by family time, brushing teeth, and bedtime. Bedtimes are combined with a story, and then she knows it’s time to sleep.”
  • Goes to bed 1.5 hours before sleeping. “There are a few key things to have in place here: Low lighting, a tidy bedroom free from clutter, and absolutely no screens,” says Jeanne. “This atmosphere allows me to unwind and become calm. I drink a cup of tea and let my mind wander.” This allows her to think through all the thoughts that might otherwise keep her on edge. “If these thoughts start to overwhelm me – I journal. I write them down and list how I can solve the problem. I often realize, throughout this exercise, that my mind is overthinking, and most of the issues causing me stress are either already taken care of or have an easy fix.”
  • Sleep!

 

Why it works:

  • End-of-work “shutdown rituals” can help us to create mental boundaries and disconnect from work. And by putting her phone in another room, Jeanne ensures it can’t become a distraction (research shows the mere presence of our phones causes “brain drain”.)
  • According to Sleep Foundation, sleep routines for kids really are all that. “Research shows that children who follow bedtime routines are more likely to go to sleep earlier, take less time falling asleep, sleep longer, and wake up less during the night.”
  • Mind-wandering can make us more creative and boost mood, while journaling has a bunch of mental health benefits like helping us manage stress and process emotions.

 

A solid evening routine can help you sleep better, cut down your screen time, and prepare for a more productive tomorrow. What’s one thing you could add or remove to your evening routine to make it better?

Keltie O’Connor

Productivity Tip:
 

Delay Caffeine… Or, Don’t.

It’s one of the internet’s latest debates. Should you delay caffeine intake by 90 minutes in the morning? From a productivity standpoint, experts like Andrew Huberman say yes, you should. 

The reason is that if you drink coffee right away, it clashes with cortisol (the hormone that helps you wake up) and doesn’t give adenosine, your sleepiness chemical, time to clear. Waiting about 90 minutes means caffeine works with your body instead of against it, helping to prevent crashes later on.

However, as Keltie O’Connor notes (see below), there’s more to your morning coffee than the caffeine boost. “Personally, I think coffee is the most important thing because of the ritual. It’s the one time you can find to just relax and enjoy the morning.”

So, if your coffee ritual is important to you—if it creates a mindful moment or a sense of calm, or just, you know, a reason to get out of bed in the morning—go for it. 

And if you want the best of both worlds, you can always start with herb tea or decaf, then save the caffeine for later. How do you roll when it comes to morning coffee? ☕

Routine Breakdown
 

Keltie O’Connor, Fitness Influencer

The “Perfect” Routine a Fitness Influencer Swears By

Keltie O’Connor

Ex-athlete and YouTube influencer Keltie O’Connor calls this “the perfect science-based routine for women,” noting that even a minute or two on each category is enough to kickstart a brilliant morning. She breaks it into eight steps:

The Routine:

  1. Wake up. It doesn’t have to be at 5am, says Keltie—just get 7-9 hours sleep, don’t hit snooze, and be consistent. 
  2. Hydration. “Start your day with a glass of water. Why? It’s a nice easy habit to habit stack before you have your fun beverage.” Next, enjoy the ritual of making coffee or tea.
  3. Nutrition. Eat to fuel your workouts, work, and hormones. Especially if you’re going to be working out, have at least a small amount of protein and carbs first. Fast if you like, but “just be careful, women—the science is not as concrete there.”
  4. Energize. If you only have a minute, try a cold shower. If you have 5 minutes, blast some music and dance. This “helps release endorphins, your body’s feel-good chemicals.” If you have more time, go out for a walk. 
  5. Solitude. Take a moment to yourself to manage stress. A few deep breaths, do a brain dump, meditate, stretch, or read/journal. 
  6. Movement. Consider a medium- to high-intensity workout in the morning if it fits your schedule. If you’re short on time, try “exercise snacks” throughout the day. “If you’re getting in your workout, you’re winning.”
  7. Beauty. Brush your teeth, put on sunscreen, and do any other skincare that works for you.
  8. Get your life together. Do something that makes you feel in control. “These are the little things that take 1-5 minutes that really set you up for success later on.” Make your bed, put on an outfit that makes you feel good, write a to-do list, or do a brain dump.

Why it works:

  • This routine covers the basics your body and brain need—sleep, hydration, movement, fuel, focus, and small wins. There’s plenty of research to suggest that Keltie is right: even a few minutes in each category can boost mood and energy while lowering stress.

“Life will never get less stressful,” says Keltie. “So your only option is to become more resilient to stress.” That’s why taking some time for yourself in the mornings—even if just a few minutes—is so crucial. What do you think of her “perfect science-based routine”?

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