Arthur Brooks

Wellness Tip:
 

Make Healthy Living Simpler With NEWSTART 

You want to be healthy, feel your best avoid getting sick – especially with winter coming up. But that can seem pretty complicated with so much health advice flying around.

Here’s a way to simplify things and narrow down what to focus on. It’s a handy mnemonic called NEWSTART, coined by Dr Neil Nedley at Weimar University. It stands for:

  • Nutrition: Eat whole, plant-rich foods that fuel your body and mind.
  • Exercise: Move daily. Even a brisk walk counts.
  • Water: Hydrate often; your body (and brain) run on it.
  • Sunlight: Get a little sunshine for Vitamin D and serotonin.
  • Temperance: Practice balance – in food, work, and habits.
  • Air: Breathe deeply; fresh air calms and energizes.
  • Rest: Prioritize quality sleep to repair and recharge.
  • Trust: Cultivate peace of mind through faith, mindfulness, or gratitude.

While there’s still a lot of nuance to go into each area, NEWSTART can be a handy way to bring your focus back to what really matters. This video is a great starting place to learn more.

Routine Breakdown
 

Dr. Arthur Brooks, Harvard Professor, Bestselling Author & Podcast Host

A Doctor’s 6-Step Morning Routine for Health & Happiness

Dr. Arthur Brooks

Happiness expert Dr. Arthur Brooks says he experiences positive and negative emotions very intensely. “That’s great on the positive side. But I need to manage the negative side,” he explains in a podcast. Hence his routine is designed to manage negative affect.


The Routine:

  • Rises before the sun. Dr. Brooks gets up at 4.30 am every morning (and makes sure he’s in bed early enough to get at least 7 hours of sleep). 
  • Hits the gym for 60 mins, 7 days a week. He does zone 2 cardio and resistance training with muscle group splits to prevent him getting tired. 
  • Gets metaphysical. “We need body and soul. This is to manage your negative affect, to increase your happiness, and to make yourself more produtive for the course of the day.” He goes to Catholic mass or prays, but you can do what suits you, like 20-30 mins of journaling. “You need something contemplative, that’s calm, focused, centered, metacognative.”
  • Delays caffeine to avoid an afternoon slump. “I don’t have my first cup of coffee until 7:30 in the morning.”
  • Eats high-protein, tryptophan-rich foods for breakfast. He prefers greek yoghurt with a scoop of protein powder, walnuts and berries. “A high tryptophan diet will increase the level of seratonin in your brain, which makes you feel calmer.”
  • Gets into flow. His routine until now has set him up neurochemically to get into a flow state, so he uses the next hours for creative work instead of meetings or emails.

 

Why it works:

  • Dr. Brooks refers to the ancient wisdom of Brahma Muhurta, the creator’s time – but he also says rising early boosts focus, creativity and mood according to modern research. “People who witness the dawn have lower levels of negative affect.”
  • Exercise is another research-backed way to manage negative emotions.
  • According to research, prayer can reduce stress, anxiety, and negative emotions – as can meditation. Contemplation is powerful.
  • Some advice suggests delaying coffee based on the body’s cortisol awakening response – but it’s nuanced and not yet confirmed by solid research. Still, do what works for you.
  • Dr. Brookes cites this study on tryptophan which indeed shows it can uplift our serotonin levels.

“Experiment on yourself,” says Dr. Brooks. “This is the result of my experiments. You need the result of your experiments.” 

Check out the full video here more insights.

Tracey Halama

Productivity Tip:
 

Practice Mindful Productivity

It’s easy to get overwhelmed by all the apps and hacks and productivity systems that promise to finally help you manage your time better. But what if what you needed wasn’t another app, but to actually strip things back to what matters most?

A name for that is mindful productivity. “Mindful productivity isn’t about hustling from dawn till dusk or checking off 100 tasks just to collapse at the end of the day,” explains Upasna Gautam at CNN. “It’s about knowing what you want to accomplish and working with intention toward those accomplishments — all while paying attention to what you’re doing and how you’re doing it.”

That can include scheduling your time intentionally, single-tasking, and replacing your mile-long to-do list with a simple 3-5 top priorities each day. 

It all comes down to identifying your most important goals and structuring your day to work towards them. Want to learn more? This article is a great place to start.

Routine Breakdown
 

Tracey Halama, CEO of Supergut

A Wellness CEO’s Secret to Staying Focused and Energized

Tracey Halama

“My career is all about building wellness brands that help people feel better, stronger, and more energized,” says Tracey Halama, who walks the walk by taking around 25 supplements each day. Here’s her morning routine.


The Routine:

  • Wakes naturally with the sun at around 5:30 am and does some gentle stretches. “At this stage in life, my goal isn’t intensity — it’s avoiding cortisol spikes and keeping my hormones balanced.”
  • Makes a “functional hydration” drink. “The base is water, but I mix in staples like creatine, trace minerals, and electrolytes. Sometimes I’ll add apple cider vinegar or lemon for variety.” She also takes around 25 different tinctures and capsules throughout the day, including magnesium and Vitamin D. 
  • Takes her dogs walking through the oak trees or playing in the pool. “Nature is my creativity fuel — some of my best business problem-solving happens while walking in the woods with a weighted vest.”
  • At 9 am, she’s ready for coffee, breakfast, and a workout. “I believe in starting the day with protein and fiber, but I like to mix it up: cottage cheese with berries and chia seeds, yogurt with Supergut’s prebiotic blends, or scrambled eggs wrapped in Egglife wraps.” After breakfast, she heads to a yoga class or dives directly into meetings. For strength training, she does Peloton and weights at home.

 

Why it works:

  • Intense exercise can lead to elevated levels of cortisol, though whether this is detrimental or not is complex. Still, many people feel best if they start the day with calmer activities that avoid spiking their cortisol. 
  • Supplements can be great for us, helping to bridge gaps and ensure we get the nutrients we need. That said, it’s important to take those that are right for you.
  • Various studies—such as this one and this one—highlight the effect of nature on our creativity and problem-solving abilities.
  • Protein and fiber are a breakfast power duo.


“I’m constantly looking for ways to stack habits to optimize my time,” says Tracey. “For example, I blow-dry my hair while standing on a vibration board, and I’ve recently added red light glasses for under-eye care, which I wear while drinking my coffee or in the evening while I relax.” 

Have you tried stacking habits in the morning?

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.

© 2015-2025 Panda Planner. All rights reserved.