Cliff Beach

Wellness Tip:
 

Hum Your Way to Better Health

Fun fact: Humming reduces stress and calms the mind. Here’s how it works: the vibrations that ripple through your body stimulate the vagus nerve, in turn activating the parasympathetic nervous system.

In other words, you got into “rest and digest” mode. But there’s more.

According to Bond University, “When we hum, oscillating sound waves may also affect the sinuses… One study found a 15-fold increase of nasal nitric oxide from humming compared to exhaling quietly. Nitric oxide is involved in everything from brain and immune function to blood flow to the lungs and sexual arousal.

“Humming also leads to some unexpected psychological effects. These include increased body awareness and ‘decentering’ – the ability to separate oneself from thoughts, emotions and sensations.”

So, next time you have a song stuck in your head, don’t fight it – hum it out!

Routine Breakdown
 

Cliff Beach, Entrepreneur, Musician, Radio Host & Vice President of Digital and Operations at Beautytap

How a Musician Stays Focused, Grounded and Creative

Cliff Beach

“As a creative executive and working musician, I live and die by my calendar,” says Cliff Beach, whose funky track “Confident” has had over a million streams on Spotify. “My mornings are not about perfection, they are about alignment. These core habits help me show up grounded, energized, and focused for a full day of leadership, creativity, and service.”

The Routine:

  • Checks his calendar and aligns the day. “I start by checking my calendar so I know exactly what the day is asking of me. It lowers anxiety, helps me prioritize, and keeps me intentional instead of reactive.”
  • Breathwork and light movement. “I pair breathwork with light movement, either by attending a qi gong class or using a YouTube video. It helps regulate my nervous system and clears mental clutter before the day begins.”
  • Pumps up music for a mood boost. “I put on music that lifts my energy. As a musician who also leads a digital marketing firm, music both energizes and centers me. It helps me shift from rest into a creative, focused mindset.”

 

Why it works:

  • Starting with his calendar gives him clarity and structure, which reduces stress and decision fatigue.
  • Breathwork and movement calm the body while sharpening focus for the day ahead.
  • Music is a science-backed mood-booster. “Music resets my mood, boosts motivation, and reconnects me to creativity before work begins,” says Cliff.


Cliff adds that consistency is key. “My routine stays consistent even as the details evolve. The specific movement or music may change, but the intention stays the same.” With just a few steps, his routine reminds us that mornings don’t need to be complicated to be productive.

Kevin O’Leary

Productivity Tip:
 

Ask This Powerful Question

There’s no shortage of advice on what to reflect on as you move into a new year, but here’s one that particularly struck us. Anne-Laure Le Cunf at Ness Labs suggests asking yourself this question as a way to approach 2026 with curiosity:

What skill or topic am I willing to look bad at while learning this year?

It’s ok not to always play the expert. Says Anne-Laure, “In 2026, break free from the shackles of perceived expertise and start learning in public. Pick a skill or topic you’re truly curious about, and allow yourself to make mistakes, iterate, and embrace the inherent messiness (and sometimes cringe!) of lifelong learning.”

So, over to you: what are you willing to look bad at while learning this year?

(By the way, there are 5 more questions and a great template to fill in here.)

Routine Breakdown
 

Kevin O’Leary, Entrepreneur & TV Personality

How a Shark Tank Investor Keeps His Priorities Straight

Kevin O’Leary

Shark Tank investor Kevin O’Leary–sarcastically nicknamed “Mr. Wonderful”–says that if he gets an opportunity that’s completely outside his comfort zone, he’ll always do it. That’s why he took on a role in the movie Marty Supreme. Here’s how the 71-year-old spends his days when not on set.

The Routine:

  • Wakes at 5, checks his business feeds, then rides 12 miles on his bike. “I don’t need an alarm. It’s just a natural rhythm for me to get up at 5 a.m.”
  • Fasts but drinks coffee. “I fast for 16 hours and only have two meals a day.”
  • Works out. “I generally work out for about an hour and a half every day. It’s for longevity and mental acuity; I have to do that, otherwise bad things happen.”
  • Uses Steve Jobs’ “Signal and Noise” technique, where 70% of your day is signal (three main things you must do) and the other 30% is noise. “So, I pick three things I want to get done that day, and I don’t let anything get in the way until those three things are done.”
  • Has lunch. “I try to eat 130 grams of protein a day. I do track my diet very closely… You can really change your productivity and how you feel with your energy by just eating a better diet and drinking less.”
  • Allows himself some wine with dinner. “I like to eat around 7 p.m. or 7:30 p.m. I really try not to drink three hours before I go to bed. Because that screws up your sleep.”


Why it works:

  • The benefits of intermittent fasting are still under debate: many find it helps control weight and blood sugar, but it all comes down to what works individually.
  • No debates about exercise: it is good for longevity and mental acuity.
  • Setting three key tasks for the day is a really powerful way to stay on track with your goals. That’s why our Panda Planner daily section includes space to set your day’s priorities. 
  • Getting enough protein is crucial for a healthy diet. Note that the quality of the protein source also matters.
  • Alcohol does disrupt sleep, so keeping a gap between your last drink and bedtime is the way to go.


One thing Kevin doesn’t do? Answer emails. “I don’t do emails anymore because I get anywhere from 2,000 to 4,000 a day,” he says. It’s all part of choosing to spend his time where it counts. “People who need to get a hold of me know that they are going to do that through messaging.”

Mia Soviero

Wellness Tip:
 

Try the Minimum Effective Day

January loves to convince us we need a brand-new life by Monday. Instead, how about creating your minimum effective day? 

Rather than chasing a perfect routine, you set a low, realistic baseline you can actually repeat. Research shows motivation comes from small wins: Do the thing, get the win, feel like a functioning adult, repeat.

Your minimum effective day might look like this: drink some water, move your body for five minutes, do one focused task. 

In short, pick 3–5 basics that make the day feel less chaotic and do those first (writing them down in a planner helps you follow through). Anything else you manage on top of that is icing on the cake. Over time, repeatable habits outperform big, short-lived overhauls.

Routine Breakdown
 

Mia Soviero, Neuroscience Researcher & Founder of Research Girl, Inc.

A Dopamine-Boosting Routine Backed by Neuroscience

Mia Soviero

You probably know dopamine as the “feel-good” chemical, but it’s not just about feeling good. “It helps our brain understand what actions are worth repeating and what habits we should have in our lives that we should strengthen,” says neuroscience researcher Mia Soveiro. She adds that dopamine is meant to fluctuate: “We don’t want to always have really high dopamine levels, but we do want to have a healthy dopamine system.” 

Here’s how she uses her morning routine for better dopamine release.

The Routine:

  • Gets adequate sleep.
  • Starts the day with morning light exposure. “Opening your curtains in the morning and getting sunlight on your face for a few minutes have actually been scientifically proven to reduce depressive symptoms, especially if you have seasonal depression,” she says.
  • Does Sudoku. “Novelty and new things that you aren’t expecting that are good can increase dopamine levels in the brain and contribute to dopamine health. So that’s why puzzles are great.”
  • Texts a friend. “Humans are biologically wired for connections,” says Mia. “When you get to make that human connection, it’s scientifically proven to boost your mood because that’s what we’re supposed to be doing.”

Why it works:

  • Daily sunlight supports your circadian rhythm by boosting serotonin and balancing melatonin levels, helping you feel more alert, energized, and uplifted.
  • Doing a quick puzzle gives your brain a small win (yep, triggering progress-related dopamine!) which helps build motivation and momentum for the rest of the day.
  • Even a quick message to a friend activates the brain’s social reward system, lifting mood and reinforcing our biological need for connection.


Being social often falls by the wayside in morning routines, but it’s a powerful way to boost mental health and happiness. Why not try texting a friend or family member today?

Matthias Frank

Productivity Tip:
 

Make an End-of-Year Done List

Before you rush to plan the year ahead, try something different: write down what you already accomplished this past year. Big goals, small wins, non-linear progress, lessons learned: it all counts! We often overlook things we’d happily celebrate in someone else.

Research shows that tracking progress boosts motivation more than setting new goals alone. Harvard Business School calls this the Progress Principle: noticing what you’ve achieved (even tiny steps) helps you keep that forward momentum.

So before you start making fresh plans, give yourself credit. Take 10 minutes, make a coffee, and write down your wins of 2025, big and small.

Routine Breakdown
 

Matthias Frank, Notion Consultant, Ambassador and Speaker

A Morning Routine That Prioritizes Process Over Perfection

Matthias Frank

Matthias Frank acknowledges that his morning routine doesn’t always go to plan: “Good habits are not a set-it-and-forget-it kind of thing. It’s a continuous process.” That’s why, when he starts to slip, he reminds himself of his ideal routine and why it matters. 

The Routine:

  • Wakes up. “I’m 100% a morning person. My most productive time is from 30 minutes after I wake up to 3 hours later when I start getting hungry for lunch. If I need to get something done, it has to happen in that time window.”
  • Drinks a big glass of water.
  • Does some super simple morning stretches: “rolling my neck and shoulders, mobilising my hips and knees and helping my lower back face the day.”
  • Brushes his teeth and washes his face.
  • Takes athletic greens.
  • Meditates for 10 minutes.
  • Journals a few paragraphs (or just one).
  • Sits at his desk and works for 25 minutes on his blog.

Why it works:

  • Matthias’ routine is less about the steps themselves and more about the habits and processes behind them. He’s all about doing what fits best with his individual strengths, like jumping into work soon after waking and keeping a schedule that’s sustainable. He also includes a few evidence-based activities like meditation and journaling to start the day on the right foot.


“Just as important as all the things I do DO first thing in the morning is the one thing I try not to: check my phone,” says Matthias. “Whether or not I check my phone has an outsized impact on my morning.” 

If you’re used to checking your phone first thing, Matthias suggests an experiment: “For the next 2-3 days, start your day without looking at your phone. Instead, sit for 10 minutes and meditate.” After three days of no phone, switch things around and check your phone first. “For me, the difference is stunning,” says Matthias. What effect does it have on your day?

April Gargiulo

Wellness Tip:
 

Swap “Overindulgence Regret” for Permission

Holiday treats can come with a strange side effect: we enjoy them in the moment, then immediately feel guilty. That guilt can do more harm than the food itself.

Research shows that when we eat with stress or shame, the body actually digests less efficiently and we’re more likely to binge again later. In other words, guilt doesn’t make us “behave,” it just keeps us stuck in a cycle of overeating and regretting it!

Permission is a healthier approach. Studies on intuitive eating show that when people give themselves full permission to eat what they want, they tend to stop when they’re satisfied (instead of eating out of stress or that “I’ve already ruined the day” thinking).

And if you want a balance in the moment, add a bit of mindfulness. Slow down, taste the flavors, heighten your awareness. You can find out more about mindful eating here. And if food feels stressful or overwhelming, it may help to speak with a qualified health professional for support.

Routine Breakdown
 

April Gargiulo, Founder of Vintner’s Daughter

A Skincare Founder’s Achievable Morning Routine

April Gargiulo

Founder of luxury skincare line Vintner’s Daughter, April Gargiulo, says she’s not a morning person. “But luckily my sweet husband gently wakes me up.” After getting up at 7am, she:

The Routine:

  • Splashes her face with water.
  • Meditates for 5–10 minutes to set the tone for the day. “I’ve been meditating for over 20 years. Even just five or 10 minutes of meditating centers me and grounds me for the day.”
  • Drinks oolong tea and eats a simple breakfast. “I never skip breakfast; usually I have toasted bread with Miyoko’s butter.”
  • Gets the kids ready and out the door.
  • Moves her body. She usually does a swim/cold plunge in the San Francisco Bay or a X Core Pilates class.
  • Showers and does her skincare routine, then applies SPF and minimal makeup.
  • Gets dressed and starts her workday. “I have the most incredible team ever. We all approach each day with what we call ‘joyful rigor.’ Everyone here is just as passionate as I am—and that energy shows up in everything we do.”

Why it works:

  • Meditation for the mind, food and movement for the body, hands-on time with kids for connection, and space for self-care: April’s routine is achievable yet balanced.  


“I read this amazing quote that says ‘momentum builds motivation.’ The momentum for me is to just do it, even when you absolutely don’t want to,” says April of her meditation habit. It’s a great reminder that it’s not about doing everything at once; it’s about building small habits through consistency.

Michael Easter

Productivity Tip:
 

Buy Gear, Not Stuff

“We live in a world where it’s easy to accumulate stuff,” says Michael Easter, whose routine is featured below. He suggests an alternative: frame your purchases in terms of gear, not stuff. ‘

“Stuff is a possession for the sake of it,” says Michael. “Gear has a clear purpose of helping us achieve a higher purpose.”

With holiday shopping, discounts and deals around every corner, and a long list of gifts to buy (for ourselves and others!), there’s no better time to put this into practice. Making considered purchases keeps our budgets in check, and it’s better for the environment, too. 

So, when all those shiny new gadgets are vying for your attention this season, check your framing. Is it stuff you don’t need, or gear that will actually enhance your life?

Bonus tip from Michael: “Buy items only in person. If it’s online-only, put it in your cart and wait 72 hours. You’ll probably realize you don’t need it.”

Routine Breakdown
 

Michael Easter, Author

A Best-Selling Author’s Routine of Tea, Poetry, and Walks in the Desert 

 

Michael Easter

Michael Easter is a NY Times best-selling author who thinks about “human health, wellness, and what it means to live well today.” Rather than get caught up trying to pull every “optimization lever”, he says everything he does in the morning has to feed back into his ultimate goal of writing words that change people’s behavior for the better. 

The Routine:

  • 6.30 am: Caffeine ritual: black tea. “I started drinking tea simply because I was drinking way too much coffee. I also found that tea was a little better on my stomach.” He uses a French press to limit microplastic consumption. 
  • 6:45: Writing session. “There’s nothing magical about the mornings. You just need protected time where you’re focused on that one big goal.” He keeps his desk clear as he finds clutter distracting. 
  • 8:45: Walks his dog, following up mental work with something physical. “There’s tons of research around how time in nature is good for mental health and for creative thinking. I usually get my best ideas out on walks.”
  • 9:45: Breakfast. “If I start with a healthy breakfast, that’s one win for the day.”
  • 10:00: Does 5 minutes of mobility movements to offset the damage caused by too much sitting. “Humans are not designed to sit at desks all day.”
  • 10:05: Reads poetry. “It forces my brain to think about different ways to use words and language that’s more creative and enlivening.” His favorite poet is Mary Oliver.

 

Why it works:

  • Black tea in moderation offers some great benefits. It’s rich in antioxidants that support heart health, improve focus, and may reduce chronic disease risk.
  • Jumping straight into his most important work at a consistent time each day helps Michael make progress toward his goals. And yes: clutter really can overwhelm your brain and reduce focus, so a clean desk makes a difference!
  • Yep, spending time in nature really is all that.
  • Mobility training is important—and the best part is, you can do it in just a few minutes.
  • Poetry doesn’t just open up new worlds of language and expression; it can even boost wellness and act as a form of therapy.


What do you think of Michael’s routine? Do you have some protected time where you’re “focused on that one big goal”?

 

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