Chloe Madeley

Productivity Tip:
 

Try Emotional Scheduling

Ever tried doing creative work when you’re agitated, or dull, repetitive tasks when you’re super energized and excited? Not the best match, is it? 

Truth is, certain tasks are suited to certain emotional states. And honoring this can help you work smarter. 

For example, if you’re feeling anxious or restless, focus on small, repetitive tasks that create a sense of control—like organizing emails or checking off simple to-do items. When you’re feeling relaxed or positive, tackle creative tasks like writing or brainstorming.

Of course, it’s not always possible to be flexible with your work schedule. But when you can, align your emotional state with the nature of your tasks, and you’ll find yourself in a better flow.

Routine Breakdown
 

Chloe Madeley, Personal Trainer, Best-Selling Author & TV Personality

How a Personal Trainer Balances Fitness and Family

Chloe Madeley

Chloe Madeley’s mornings revolve around balancing her health goals with the needs of her young family. Here’s how she keeps things simple and effective:

The Routine:

  • Toddler alarm clock. “My toddler wakes me up every morning around 7am. After some duvet time with her, I put my watch on to track my steps that day, and we make our way downstairs.”
  • Takes supplements. Takes a Symprove liquid probiotic followed by creatine, Omega 3, and Vitamin D.
  • Has a healthy breakfast. “I always include fruit or vegetables in my breakfast—like a protein shake with a piece of fruit or a veggie-packed omelet. I go for wholegrains for more fiber and nutrients.”
  • Hits the gym—or adapts. “After breakfast, and as soon as my nanny arrives, I’m off to the gym. On days without childcare, I do a quick full-body workout at home while my daughter naps, followed by a long walk together.”

 

Why it works:

  • Bonding time is crucial for all members of the family. Plus, snuggles have proven health benefits!
  • Probiotics have been shown to improve gut health, reduce inflammation, and more. The benefits of supplements vary depending on the individual—always ask your doctor before starting any new ones. 
  • Eating a protein and fiber packed breakfast is scientifically proven to keep you fuller longer and prevent blood sugar spikes.
  • Adaptability with workouts means exercise always fits into Chloe’s schedule, even with childcare challenges.

 

What’s on your plate this morning? Do you prioritize getting enough protein and fiber? Here are 20 more high-protein, high-fiber breakfast ideas if you need inspiration on what to make tomorrow!

Lindsey Ellefson

Wellness Tip:
 

Get Motivated by Looking Forward

If you’ve been reading for a while, you already know about the science-backed benefits of gratitude. You might even jot down a list of things you’re grateful for each day. But have you ever tried penning a list of things to look forward to?

Positive anticipation is a powerful motivator. It boosts dopamine and lowers stress. That’s why Panda Planner has space to write down three things you’re excited about each morning. It’s a way to rewire your brain to focus on the positives, and it helps you kick off the day on a good note.

If you can’t think of three things, go ahead and start planning more things you love into your days! “For me, little treats and enjoyable activities really keep me going,” says Lindsey Ellefson, whose routine is featured below. “To get through a day, I look for small joys and simply let myself have them; there are too many bad things in the world to justify depriving myself of small bursts of happiness.”

So, go ahead and tell us: What are you excited about today?

Routine Breakdown
 

Lindsey Ellefson, Features Editor at Lifehacker

A Lifehacker’s Hacks for Better Mornings

lindsey ellefson

In writing about her morning routine, Lifehacker Features Editor Lindsey Ellefson hones in on two key things: nighttime prep and small rewards. She:

The Routine:

  • Preps the night before, including a list of tasks for the next day and a list of things she’s excited for. “When I wake up and look at my list, I feel locked in on the serious stuff and hyped up by the fun stuff. That combination of a little anxiety and a little anticipation propels me right out of bed, no more hitting snooze.”
  • She also does a wind-down routine (“which involves reading a book, playing Fortnite, and luxuriating in various lotions, hair curlers, scent diffusers, and white noise machines”) to ensure she sleeps well.
  • Uses rewards systems to motivate her mornings. E.g. Plays games like Wordle while brushing her teeth, and goes to Dunkin’ for her coffee rather than making it at home. “This makes me get dressed, gives me an opportunity to run any small errands, and yields an immediate reward.”

 

Why it works:

  • Prepping at night makes mornings easier. And, as we said above, writing down what you’re excited about helps get you in a positive mindset.
  • Wind-down routines have physiological and psychological benefits—like lowering cortisol and relaxing the nervous system—that can improve sleep. 
  • Rewards systems are great for staying motivated on tasks we don’t enjoy. Research shows small and regular rewards work best. 

 

It’s through experimentation that Lindsey has learned what works for her. “With winter coming, mornings are only going to get colder and darker, which means it’s only going to get more tempting to cut corners, stay in bed, and be less productive,” she says. “Consider your own goals and motivators, then make incremental changes to find what works.”

Matt Gerlach

Productivity Tip:
 

Fix Your Posture to Be More Productive

Did you know that poor posture can lead to headaches, fatigue, and even poor circulation? Sitting hunched over compresses your lungs, reducing oxygen flow to your brain and making it harder to think clearly and stay sharp.

All of this can drag down your productivity. So Mama was right when she told you not to slouch! 

What to do instead? Sit up straight, of course, with your feet flat on the ground and your neck and back aligned. And, stretch regularly throughout the day. 

Here are some more tips on improving your posture. Give them a try!

Routine Breakdown
 

Matt Gerlach, High-Performance Coach, Entrepreneur & Podcast Host

A Routine For Healing and High Performance

Matt Gerlach

Matt Gerlach says putting his own priorities first has not only helped him achieve his goals, but also to heal. “I learned there was nothing wrong with seeking what I truly needed,” he says. 

The Routine:

  • Wakes at 4:00am. “It takes me about 15 minutes to get out of bed, brush my teeth, get Bruno (my dog) downstairs, and get my lemon water (I love hot lemon water!) before sitting down to read.”
  • Reads. “Reading has become a massively important part of my life because I value growth above almost all else. I always have a business book, a memoir, and something more entertaining going.”
  • Meditates and journals. “When [partner] David joins me at 5:15, we meditate together, then after, I journal and enjoy coffee.”
  • Writes. “Next, I start my writing—I’m working on a memoir and writing is so therapeutic for me.”
  • Works on his business. “After that, I spend about an hour working on my business before working out.”
  • Exercises. “Movement and exercise are critical for me. I go to the gym, yoga, or workout outside almost every morning.”

Why it works:

  • Rising early has a bunch of benefits. (If 4am isn’t your thing, though, you do you!)
  • Prioritizing personal growth (through reading, writing, and meditation) creates a strong foundation for the day.
  • Journaling offers a space for reflection and healing. (Research agrees!)
  • Exercise boosts energy levels and supports physical and mental well-being, helping to power through the rest of the day.

“Prioritize the things that truly matter to you and the things that will help you build the life you desire,” says Matt. “It may require some adjustments and letting go of old habits, but the freedom and fulfillment it brings are truly transformative.”

Denise Lewis

Wellness Tip:
 

Thrive As a Night Owl

Hands up if early mornings just aren’t for you..? ✋ We hear you! If you’re naturally a night owl, there’s no need to force a 5am wake-up  (though research suggests you can shift your chronotype if you want to!).

Interestingly, some research has found that evening people have superior cognitive function. So, instead of feeling pressured to become a morning person, focus on maximizing your night owl superpowers. 

This video offers some helpful hints, like:

  • Make mornings less mentally taxing by removing decisions and prepping at night.
  • Don’t “eat the frog” in the mornings. Do low-effort, repetitive tasks and save your energy for the afternoon.
  • Work out your peak performance times (e.g., 6-9pm) and think about the best ways to use that time.
  • Get sunlight during the day to boost energy and get through any slumps.

 

Check out the full video for more tips. Are you a night owl? How do you manage your days?

Routine Breakdown
 

Denise Lewis OBE, Former Athlete and Olympic Gold Medalist

An Olympian’s Grounding Morning Routine

Denise Lewis

Denise Lewis, former athlete and Olympic gold medalist, believes in a set of non-negotiable morning habits that keep her feeling grounded. Here’s how she starts her mornings:

 

The Routine:

  • Takes a shot of a water-based probiotic (she takes Symprove) before getting her son ready for school. 
  • Has a morning cup of matcha blended with almond milk.
  • Gets some exercise. She works with a personal trainer online.
  • Hydrates. “I just like to make sure I rehydrate myself, so my body feels tip-top.”
  • Starts ticking things off her to-do lists, which she makes on Monday and works on during the week. “I’m not inherently a morning person, I’m quite nocturnal but as I’m getting older, I just try to switch that up a little bit and put some morning goals in place.”

 

Why it works:

  • Studies support the probiotic’s effectiveness in decreasing intestinal inflammation and reducing gut pathogens.  
  • Matcha tea has antioxidant and anti-inflammatory properties. Just remember it contains caffeine, so drink in moderation and look for certified organic varieties to reduce the risk of impurities.
  • Exercise is important as we age—it literally keeps your brain and body younger!
  • Denise knows her chronotype and experiments with what works for her as she goes through different phases of life. As we said above, it’s fine to embrace being a night owl, but you can also shift to being more of a morning person if you choose.

 

Denise says her non-negotiables are what gets her through tough times. “When I feel like things are spiraling out of control, I break it down into what can I do in this moment to make me feel like I’ve got all the strings in my hands,” she says. What are your non-negotiables?

Ian Koniak

Productivity Tip:
 

Optimize Your Workouts With AI

So you want to get fit? Following a generic exercise plan isn’t always effective (research shows personalized plans work better!). However, designing your own workouts takes time and effort.

If hiring a personal trainer isn’t an option, technology could be your ticket to better health. Tools like WHOOP and Polar Flow analyze your activity levels, sleep patterns, and heart rate to suggest workouts tailored specifically for you. 

AI can also adjust your routines based on progress, preventing plateaus and keeping you motivated. Plus, some apps offer guided workouts and track your form to reduce the risk of injury—like Tempo, which uses 3D sensors and AI to provide real-time feedback on your movements. 

Have you tried optimizing your workouts with AI? Why not give it a shot?

Routine Breakdown
 

Ian Koniak, Sales Coach, Trainer & Speaker 

An Imperfect Morning Routine That Works

ian koniak

“For a while, I tried to have a ‘perfect’ morning routine,” says Ian Koniak. “The problem was, I almost never completed everything that I wanted to. And because of that, I felt guilty or unsettled going into the workday.” 

Instead of trying to cram too much in, he now focuses on a few critical things.

 

The Routine:

  • Gets 7-8 hours of sleep per night. “If I go to bed late, I will wake up later and forgo some parts of my morning routine, as opposed to waking up early and feeling tired all day.”
  • Exercises. “This one is non-negotiable. I typically exercise 5 days/week before work. Some days I exercise longer than others, but I’d much rather get a 20-minute run in than do nothing at all.”
  • Gets an energy boost. “I have a coffee and a morning energy shake filled with vitamins, protein, and greens to start off each day.”
  • Practices faith. “Each morning I pray and give thanks to God and read scripture for a few minutes using an app called ‘Today in the Word.’ I hardly ever miss my prayer because I pray while I’m in the shower. This is something referred to as ‘habit stacking,’ where you pair a positive habit with something you already do.”

 

Why it works:

  • Prioritizing sleep is crucial—and sleeping in to catch up for late nights is better than staying sleep deprived.
  • As they say, “The best workout is the one you do,” so squeezing in shorter workouts on some days is a better strategy than skipping them altogether.
  • Habit stacking makes it easier to integrate positive habits into daily life, such as praying while showering or listening to an audiobook while exercising.

 

The key learning here? Don’t worry about striving for the “perfect” routine. Keep your mornings simple and flexible, and focus on a few essential habits to build a foundation for a successful day.

Chris Williamson

Wellness Tip:
 

Reduce Social Jetlag

Ever feel like your natural sleep cycle conflicts with your social schedule? That’s social jetlag—a misalignment that impacts a bunch of stuff, from mood to general health. 

Here are some ways to tackle it:

  • Stick to a consistent sleep schedule. Try to go to bed and wake up at the same time every day—yep, even on weekends. 
  • That said, if you’re sleep-deprived during the week, do get some extra shuteye on your days off. Research shows it can help compensate and boost longevity. 
  • Get morning sunlight. Exposure to natural light in the morning can help reset your internal clock. A quick walk outside after you wake can make a big difference.
  • Avoid late-night stimulants: Caffeine and heavy meals can interfere with your sleep cycle. Try to avoid them close to bedtime, especially on weekends.

 

By making small adjustments, you can keep your body clock on track, reduce that Monday morning grogginess, and feel better all week long. Try it!

Routine Breakdown
 

Chris Williamson, Podcaster & TV Personality

Chris Williamson

Host of the Modern Wisdom podcast says the ultimate morning routine consists of four key steps: move, reflect, learn, and prepare. Here’s his routine:

 

The Routine:

  • Goes for a walk outside. “For me, a morning walk is non-negotiable. As soon as I’m up, I’m making a beeline for daylight.”
  • Avoids caffeine for the first 90 minutes. “Your adrenal system is what’s active for the first 90 minutes of the day; your adenosine system that caffeine acts on isn’t, so having a morning coffee is literally pointless.”
  • Does breathwork using the State app.
  • Meditates. “If I’m doing guided, I use Waking Up by Sam Harris; unguided I use Insight Timer.”
  • Reads for 10-15 minutes. “You can read something that’s going to make you smarter tonight than you were when you woke up.”
  • Prepares for his day.

 

Why it works:

  • If you didn’t know it by now, morning light helps regulate your circadian clock, leading to better sleep.  
  • According to neuroscientist Dr. Andrew Huberman, delaying caffeine intake avoids the afternoon “crash”—however, there have not yet been studies to confirm this.
  • Breathwork is a great way to start the day centered. A 2023 meta-analysis found that it may be effective for improving stress and mental health.
  • Ah, meditation. It’s shown to reduce blood pressure, increase immunity, lower anxiety, help you sleep, and more. And anyone can do it.
  • Reading doesn’t just make you smarter—it’s also good for your health.

 

So that’s move, reflect, learn, and prepare—and you don’t have to spend a long time on each. “This means that before you’ve even left the door, you’ve got an entire day’s worth of self-development in—and it’s not even 9 am,” says Chris.

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