Gary Brecka

Productivity Tip:
 

Plan Projects In Reverse

Got a project to work on but don’t even know where to start? We feel you. That’s why Panda Planner has a weekly “Projects” section: so you can break down current projects into baby steps and then add those as tasks into your daily planner. 

But what if you’re not sure how to break down your project into smaller tasks? Here’s a trick you can try: do it in reverse. Write down the final step first—for example, “submit report” or “launch website”—then work backward to outline the key steps leading up to it.

Reverse planning eliminates ambiguity and makes sure each step directly contributes to the end goal. Here’s a brief video about the concept. Why not try it?

Routine Breakdown
 

Gary Brecka, Human Biologist

Start Your Day Like a Longevity Expert

Gary Brecka

Gary Brecka, human biologist, biohacker and longevity expert, says he dedicates the first 90 minutes of every day to himself. “When you lose confidence in yourself by not having a routine and by breaking little tiny promises to yourself, now you can’t exude confidence and authenticity to the outside world,” he says. 

The Routine:

  • After splashing water on his face and brushing his teeth, he gets straight into a cold plunge.
  • Jumps on a treadmill. He alternates between 3 mins walking/30 secs sprinting for 10.5 minutes, using a hypermax oxygen mask. (What’s known as multi-step oxygen therapy, or EWOT.)
  • Gets into a red light bed for 10 minutes (he uses a TheraLight 360).
  • Has coffee, goes outside and does breathwork. “This is the thing I never, ever, ever miss – I do 8 minutes of breathwork within 30 minutes of waking.” 
  • Goes to the gym.

 

Why it works:

  • Many people swear by cold plunges, and though research is ongoing, some studies suggest benefits like improved immunity, faster muscle recovery, and reduced inflammation.
  • EWOT (Exercise With Oxygen Therapy) has some interesting research behind it (here’s a roundup). It’s said to boost athletic performance and slow aging. 
  • Red light therapy has been shown to improve sleep, reduce pain, and more.
  • Breathwork is definitely worth a try. It’s easy to learn, and a 2023 meta-analysis showed it could improve stress and mental health.

 

“If you actually just make little promises and keep little promises to yourself, it is amazing what it will do to your confidence level and your self-esteem,” says Gary.

Sophie Paterson

Productivity Tip:
 

Become Your Own Anthropologist

It’s easy to blindly chase productivity hacks, but what’s more important is understanding how they work for you. So instead, try observing yourself like an anthropologist!

Take “field notes” of your habits, energy levels, and triggers—what times of day you feel most focused, what routines improve (or sabotage) your well-being, and how different environments affect your mindset.

Any important or interesting observation, jot it down immediately so it doesn’t get lost. This helps you “become a more active observer of your own life,” says Anne-Laure Le Cunff at Ness Labs.

She has a great post about it here. Check it out and give it a try!

Routine Breakdown
 

Sophie Paterson, Interior Designer

Skincare, Saunas & Strength Training with an Interior Designer

Sophie Paterson

Sophie Paterson says she’s started waking up at 5 am after listening to a podcast with Robin Sharma. “I never thought I’d be someone who’d wake up voluntarily at 5 am. But what he said that really resonates with me is that you’re not getting less sleep, you’re just shifting the downtime that you have […] to the beginning of the day.” After waking, she:

The Routine:

  • Drinks water and does her skincare routine before getting dressed for a workout.
  • Works out in their home gym, alternating between full-body weight training and Peloton workouts. “I think it’s really important as you get older, especially now in my 40s, to do weights. But I don’t do that every day,” she says.
  • Drinks coffee (decaf). “It’s such a treat to have coffee after my workout.”
  • Uses an infrared sauna blanket for 20 minutes (the “best part” of her day) while relaxing and listening to a podcast. “I choose one that gets me into the frame of mind I want to be in for that day.”
  • Gets dressed before her kids wake up.

 

Why it works:

  • Waking early has allowed Sophie to cut out the habit of doom scrolling on her phone at night and replace it with productive “me” time while her kids are still asleep.
  • Sophie is right, strength training is important as we age. One study of 400,000 women found that those who do strength training 2-3 days a week are more likely to live longer and have a lower risk of death from heart disease.
  • Infrared sauna blankets may increase blood flow, alleviate muscle pain, and help you sweat out toxins. 

 

“The 5 am thing has honestly been such a revolution for me,” says Sophie. “I feel like I have so much more time in the morning now and I feel a lot more productive.” 5 am starts may not be for everyone, but getting up a little earlier can certainly be a game-changer. What time do you get up in the mornings?

Sanjeev Pathak

Wellness Tip:
 

Try Some Science-Backed Longevity Supplements

Did you know that certain herbs, teas, and supplements have been shown to support longevity and lower stress? Sanjeev Pathak told us about Rhodiola in this week’s routine breakdown (below), which got us digging into more science-backed natural remedies:

  • Rhodiola Rosea – An adaptogen that helps the body manage stress, reduce fatigue, and improve mental resilience.
  • Ashwagandha – Shown to lower cortisol levels, enhance relaxation, and support overall longevity by reducing chronic stress.
  • Green Tea (EGCG) – Packed with antioxidants, it promotes cellular repair, brain health, and cardiovascular longevity.
  • Magnesium (especially Glycinate or L-Threonate) – Supports relaxation, improves sleep quality, and protects against age-related cognitive decline.
  • Turmeric (Curcumin) – A powerful anti-inflammatory that promotes brain health and may help slow aging at the cellular level.
  • Reishi Mushroom – Known as the “mushroom of immortality” (which is frankly a pretty cool nickname), it supports immune function, stress resilience, and overall longevity.

 

Have you ever tried incorporating any of these into your routine? The right mix may just help you manage stress and boost long-term health.

Routine Breakdown
 

Sanjeev Pathak, Personal Coach & Biohacker

A Biohacker’s Routine for Growing Younger

Sanjeev Pathak

A few years ago, Sanjeev Pathak (47) collapsed at a London tube station from extreme stress, forcing him to rethink his health. Through studying wellbeing, nutrition, and biohacking, he’s reversed his biological age by over a decade. Here’s his routine. 

The Routine:

  • Wakes between 5-7.30 am, usually without an alarm. “I go to bed at a consistent time and my circadian rhythm kicks in, especially in summer when the natural rays of light wake me up. If I do use an alarm, it’s usually soothing or spiritual and uplifting sounds.”
  • Gratitude and connection. “After the usual hygiene routine, I assess how I’m feeling that morning and I say a silent word to myself or to the higher powers (10 seconds) to express gratitude and to ask for support for me and my loved ones. I really believe in the saying that “a man is never taller than when kneeling down to God.” I may not be very religious, but kneeling down, checking in with yourself and connecting with the powers and energy around you is something which helps me start the day well.”
  • Sits with his dog and drinks a mushroom coffee, “usually in the garden.” He drinks electrolytes if needed.
  • Goes for a 20-minute walk. “For me, if I don’t start the day off with calmness, balance and fresh air, my mind feels agitated all day, which I carry into work.”
  • Keeps devices switched off to avoid any doom scrolling or negative news.
  • In the evenings, Sanjeev minimizes carbs, goes for a 30-60 min walk post meal to regulate blood sugar levels, spends time with family and, if needed, drinks a cup of rhodiola tea to manage cortisol levels.

 

Why it works:

  • Having a consistent sleep schedule is a game-changer for both mental and physical health.
  • Gratitude makes you happier and healthier; so does faith.
  • Is mushroom coffee a longevity-booster? Maybe. Says Harvard Health, “Thanks to high antioxidant activity, medicinal mushrooms may help slow down the aging process.” While more research is needed, certain mushrooms have some science-supported benefits.
  • Rhodiola’s reputation as a stress-buster is well warranted: research shows it has some proven health benefits. And yes, walking after meals really does regular blood sugar—5 mins is enough to make a difference!

 

Another of Sanjeev’s tips for aging backward? Practice good sleep hygiene. “Maintain a cool temp in the bedroom, make sure your room is dark, keep devices away from the bed and maybe do a bit of reading.” He has lights out by 10pm on weekdays. Better sleep? Yes please! Why not give it a try?

Camille Styles

Productivity Tip:
 

Align Your Calendar with Your Goals Daily

Ever feel like your day flies by without you making real progress? Here’s a tip from Camille Styles.

Each morning (see her routine below!), she reviews her goals and checks her calendar to ensure her time reflects her priorities. This simple habit keeps her focused and prevents less meaningful tasks from taking over.

A quick way to do this is by using a planner like Panda Planner, which allows you to record weekly goals as well as daily priorities and tasks. With everything in one place, it’s easier to stay intentional and make room for what truly matters.

What are your top three priorities for today?

Routine Breakdown
 

Camille Styles, Founder of CamilleStyles.com & Casa Zuma

A 1-Hour Routine for Wellness & Productivity

Camille Styles

Camille Styles’ morning routine is a well-crafted balance of intention, productivity, and self-care. She says she’s refined it over the years to align with her personal growth and well-being. 

The Routine:

  • 6:00 AM – Wakes up and hydrates with a full glass of water and LMNT electrolytes.
  • 6:05 AM – Splashes cold water on her face (to invigorate her senses and reduce morning puffiness) then does her skincare regimen: “cleansing, applying a resurfacing compound, serum, and moisturizing.”
  • 6:10 AM – Makes coffee and takes AG1 supplements. 
  • 6:20 AM – Meditation, journaling, and reading. “I head to my cozy living room spot with my iPad for journaling, headphones, and whatever book I’m reading.”Her journaling blends free writing, prayer, and recording key moments from the day before.
  • 6:40 AM – Reviews her goals. “Next, it’s time to get out my Vision Workbook and reflect on my goals for the year across various life areas. This daily reinforcement ensures my actions align with my long-term vision.”
  • 6:50 AM – Aligns her calendar. “This step takes just a few minutes, but it probably has the most powerful effect on the rest of my day. Since the way we spend our time is a direct expression of what’s most important to us, isn’t it worth it to be intentional with how we’ve allocated our precious hours in the day ahead?”
  • 6:55 AM – Prioritizes the day. “The final step of my morning routine is to write down the three most important tasks for me to get done that day—work-related or personal.”
  • 7:00 AM – Family time. “It’s time to get the kids up, dressed, fed, and out the door for school.” Getting up early lets her focus on her routine first, then be fully present with her kids.


Why it works:

  • Camille’s routine takes just one hour to complete, yet checks off on some immediate physical self-care (like hydrating and supplements) as well as mental wellness (both journaling and meditation are awesome for mental health). Lastly, she uses that time to plan and prioritize her day, ensuring she stays focused on what matters!


Camille is all about flexibility. “Create good habits, but don’t hold to them too tightly. Sometimes life gets in the way, and it’s better to roll with it instead of resisting,” she says.

Caroline Marshall

Welllness Tip:
 

Train Your Brain to Be Happier

Happiness isn’t something that comes from external circumstances. It’s something you create—something that comes from within. In fact, science even shows that small daily actions can rewire your brain to be happier!

Here are 5 things you can try:

  • Do small acts of kindness daily. These boost mood and strengthen connections.
  • Practice gratitude. Start or end your day by listing what you’re thankful for.
  • Get outside. Even a short nature walk can lower stress and lift your spirits.
  • Reframe the negative. Look for lessons or silver linings in setbacks.
  • Celebrate others. Sharing in someone else’s success makes you happier, too!

 

Check out this page for more ways to train your brain for happiness.

Routine Breakdown
 

Caroline Marshall, Founder of Upsource & Podcast Host of Bump to Business Owner

The Fuss-Free Routine for Mompreneurs

Caroline Marshall

As a mom of two, Caroline Marshall doesn’t have time for a complex morning routine (who can relate?? 🙋). Instead, she is “pretty religious” with these three minimum habits. 

The Routine:

  • Takes time to enjoy her skincare routine. “I really struggled in pregnancy/postpartum to do the bare minimum of self-care. Enjoying my skincare routine and investing time in finding the right products for me is a sign I am remembering to take care of myself.”
  • Gratitude journaling. “I have made this a habit since January 2022, and it has stuck. Remembering to be grateful is life changing.”
  • Does some reading. “Whether it is a fiction, business book or some of my favourite Yung Pueblo words—it means I have remembered to give my brain a break from working.”

 

Why it works:

  • Self-care often takes a backseat for mothers postpartum, but prioritizing it can help prevent postpartum depression. Mummas, try to carve out a little time for yourself each day! 
  • No surprises here—as we’ve often noted, gratitude journaling has incredible mental health benefits. 
  • Reading strengthens your brain, reduces stress, improves memory, and more. 

 

Caroline’s routine reminds us that we won’t always have time for long or complex rituals—and that’s okay! Our routines adapt with us as we move through life. The key is knowing your non-negotiables and making them a priority. How are your mornings going? Drop us a line and let us know.

Mel Robbins

Productivity Tip:
 

Use the 5-Second Rule

Mel Robbins (check out her routine below!) famously invented the “5-Second Rule”—a simple hack to stop thinking and start doing. It goes like this: the moment you feel the urge to take action, count 5-4-3-2-1 and go before your brain talks you out of it. 

This works because you don’t have time to hesitate—goodbye procrastination!

So, next time you’re faced with a daunting or unappealing task, don’t wait for motivation. Count down from five and take the first small step. It shifts you from autopilot to action mode, making it way easier to get started.

Find out more about the 5-Second Rule here. Have you ever used it?

Routine Breakdown
 

Mel Robbins, Bestselling Author, Motivational Speaker & Podcast Host

How a Productivity Guru Makes Mornings Easy

Mel Robbins

How important is a healthy morning routine? According to Mel Robbins, it’s like “pouring a foundation for a house you’re going to build—this is what you build on.” She lays out six key steps for brilliant mornings. 

 

The Routine:

  • Resist the snooze button. “Do not lie in bed. Do not hit the snooze button,” says Mel. How to get yourself up? Use the 5-Second Rule, of course! “Counting backwards is this tiny little micro action you can take that starts the momentum rolling.”
  • Make your bed. “It makes you feel like a disciplined person, it removes the visual clutter, it prevents you from climbing back in it.”
  • High five yourself in the mirror. You’re going to resist doing this, says Mel, but it’s a powerful, science-backed way to create new neural pathways in your brain. It creates a mindset that you like and believe in yourself. “You are your own best teammate,” she says. 
  • Hydration before caffeination. “Every single one of us underestimates the crucial role water plays in your body, brain and spirit operating effectively,” says Mel. “Drink a cup of water… and then wait at least an hour for your first cup of coffee.”
  • Reset your internal clock. “Get outside and take in morning light.” 
  • Take a 10-minute walk. “It immediately boosts your mood. And you get into this optic and auditory flow state […] which quietens your anxiety.” She adds that you can combine morning light and walking.

 

Why it works:

  • “Research shows that lying in bed increases rumination, it makes depression and anxiety worse,” says Mel, highlighting the link between rumination and depression.
  • Making your bed is a small step that kicks you off to a positive start, helping you feel more productive for the day.
  • High fives may be more powerful than you think! Some research on athletes suggests they can lower cortisol, while a UC Berkeley study on NBA players found that higher levels of touch (like high fives) improved performance.
  • Caffeine binds to adenosine receptors, delaying tiredness (rather than curing it). “The caffeine is preventing your brain from flushing this sleepy chemical out,” says Mel. Drinking water first really is best.  
  • Morning light exposure is awesome for regulating circadian rhythms. That means you sleep better at night!
  • Walking definitely has super benefits, including the calming effect of “optic flow.”

 

“Systems work when you can do them,” says Mel. “And I don’t want your morning to be so complicated and time consuming that you have to opt out of it.” That’s why she suggests starting with these six simple steps. Check out her full podcast episode here.

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