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.”

Eloise Newnham

 

Wellness Tip:
 

Sync Your Breathwork to Your Cycle

This one’s for the ladies. 💁‍♀️If you have a menstrual cycle, you may not be aware that it affects more than your moods: it even affects your breath. 

Yes, lung function and breath-hold ability can shift depending on your hormonal phase. On top of that, certain types of breathwork may be better at different times of the month. 

It’s still an emerging field of research, but here’s what we know so far:

  • In the menstrual phase, slow, soothing breathwork like diaphragmatic breathing or extended exhales can calm the nervous system and ease cramps.
  • In the follicular phase, energising breathwork like Wim Hof can boost focus, mood, and mental clarity.
  • Around ovulation, balanced practices like box breathing or coherent breathing help maintain focus and emotional steadiness.
  • In the luteal phase, calming techniques like 4-7-8 breathing or humming can reduce anxiety and support better sleep.

 

It makes sense, doesn’t it? Thanks to this week’s guest (see below) for the tip!

Routine Breakdown
 

Eloise Newnham, Founder and CEO of FUTURE WOMAN

Routine of A Founder & Hormone Health Geek

Eloise Newnham

As founder of a hormone testing company for women, Eloise Newnham lives and breathes hormone health. “It also means juggling a million tabs open in my brain every day,” says Eloise. “So my morning routine is non-negotiable. It’s designed to support both my hormones and my headspace as a founder.”

The Routine:

  • Wakes after a full night’s sleep. “Sleep is the foundation. I aim for 9 hours a night. I track sleep with an Oura ring and this is what I’ve found I need to feel my best.”
  • Sunlight and hydration. “First thing, I get 15 minutes of morning light outside to set up my circadian rhythm for the day—plus a large glass of water with a pinch of Celtic sea salt to hydrate and kick-start adrenal function.”
  • Quick movement. “A short stretch and 2-minute strength challenge may sound simple, but even small amounts of movement help build muscle (which combats insulin resistance) and support lymphatic flow—both crucial for hormone balance.”
  • Cycle-aware breathwork. “Breathwork helps support a healthy cortisol response—something we test for at FUTURE WOMAN. But I adjust it to suit my cycle phase. So much of what we do is to adapt things that appear universal but actually have been designed with men in mind!” In her follicular phase, she uses energising Wim Hof breathing. In luteal/menstruation, she switches to calming 4-7-8 breathing.
  • Infrared. “I habit stack breathwork with 10 minutes in front of my infrared light to reduce inflammation and support recovery.”
  • Stimulating lymph flow. “Before a quick shower, I gently massage six key lymph nodes (behind the ears, collarbone, armpits, stomach, inner thighs, and behind the knees).”
  • Breakfast and supplements. “When I remember, I drink a warm mug of bone broth before breakfast to support gut lining, digestion, and overall hormone health. Then it’s a high-protein, high-fat breakfast. Usually a protein smoothie or 3 eggs on flaxseed bread with veggies. Eating protein within an hour of waking helps to keep blood sugar stable throughout the day.”

 

Why it works:

  • Sleep, sunlight, hydration and movement are four of the pillars of human health! 
  • Early evidence suggests that different breathing practices are better suited to certain cycle stages. See above!
  • Research suggests red light therapy may be effective for pain, inflammation, and more.
  • Massaging lymph nodes may help support circulation and lymph flow, based on techniques used in lymphatic drainage massage.
  • Eloise is right—high protein breakfasts help keep blood glucose steady. Make sure you’re getting enough!

 

“This routine helps me show up clear-headed, calm, and energised,” says Eloise. What do you think of her routine?

Eleonora Romano

 

Productivity Tip:
 

Use The “Just One More” Rule

You know those moments when you feel like quitting? Instead of giving in to the urge to distract yourself with another cookie, tell yourself to do just one more thing. 

One more email, one more slide, one more five-minute burst… whatever it may be, this tiny mental shift helps you push through resistance without pushing yourself into burnout.

It’s a form of incremental willpower—stretching your limits without overwhelming your brain’s executive function. It’s similar to the concept of “micro-goals” used in behavioral therapy.

Over time, this habit increases your ability to tolerate discomfort and stay engaged longer. Why not give it a shot today?

Routine Breakdown
 

Eleonora Romano, Founder & Creative Director of Romano Interior Architecture

How a Design Entrepreneur & Mother of 3 Stays Efficient

Eleonora Romano

“Efficiency is my superpower,” says Eleonora Romano, entrepreneur and mother of three. “My routine is built to maximise output without sacrificing presence, creativity, or wellbeing.” Here’s how she structures her days.

The Routine:

  • 5:45am – Wake up and straight into movement. “No scrolling, no snooze. I’m either out running, at the gym, swimming or cycling. I alternate workouts to keep my body and mind sharp.” Eleonora says this is her hour: “It fuels everything else I do in the day.”
  • 7:30am – Household logistics and school prep. “This hour is high-intensity in its own way: overseeing three kids under nine, delegating household tasks, managing the day’s priorities. It’s short, intense, but sets the tone for a calm and efficient day.”
  • 9:00am onwards – Studio leadership and project work. “Once the kids are off, I dive into client meetings, site coordination, and managing my interior architecture practice. I operate across multiple time zones and disciplines, so clarity in the morning gives me flexibility later.”
  • 4:00–7:00pm – School run + late client follow-ups. “I often handle school pick-up, squeeze in after-school logistics, and use any spare moments to close loops on work via mobile or a late Zoom call.”
  • 7:00–9:30pm – Family time & wind-down. “Dinner, connection, laughter. My evenings are phone-free. Before bed, I sketch or read—quiet rituals that recharge me creatively.”
  • 9:45pm – Lights out. “Rest is the foundation of my performance. As a business owner and a parent, I don’t compromise on it.”

 

Why it works:

  • Eleonora’s routine is all about making the moments count. Even with a packed schedule, she carves out time for herself each morning and winds down with quality family time each evening. Movement, connection, and rest are non-negotiables, and it’s this consistent balance that helps Eleonora stay efficient and present in both business and motherhood.

© 2015-2025 Panda Planner. All rights reserved.