Nicola Gunby

Wellness Tip:
 

Walk Backward to Boost Your Health

Shake up your routine and try walking backward! It’s not just a fun challenge—it improves balance, coordination, and even memory.

Research shows that backward walking activates different parts of your brain and muscles, giving you a cognitive and physical boost. 

Start with a few steps in a safe space (like a park or hallway) and feel your mind and body work together in new ways. Let us know how you go!

Routine Breakdown
 

Nicola Gunby, Co-Founder and CMO of CLIQ

A Young Founder’s Morning Dos and Don’ts

Nicola Gunby

Nicola Gunby says her morning routine is a crucial part of any day. “If I don’t do these things, then I feel like it throws my whole day off,” she tells us. Here’s how she rolls.

The Routine:

  • Avoids her phone after waking. “It fills your brain with unnecessary notifications and starts you off feeling anxious/stressed – I always leave mine at least 30-45 minutes, and even then, I am mindful of what I do check when I open my phone so I can start the day on my terms!”
  • Journals. “I always make myself a hot drink and sit to journal first thing whilst my mind is clear. I love The Greatest Self-Help Book (Is the One Written by You) by Vex King & Kaushal as it gives you different prompts and questions every day to keep it fresh.
  • Reads. “I always try and do at least 10 minutes of reading. I usually rotate between a non-fiction and fiction book – depending on how I’m feeling!”
  • Mindfulness. “I either do a 10-minute meditation or a 10-minute yoga flow. This really helps to clear my mind. By just having those 10 minutes to myself, I am a lot more present throughout the day.”

 

Why it works:

  • Experts agree that consuming a barrage of information first thing can reduce focus and lead to mental fatigue before you’ve even gotten out of bed. Best to use devices mindfully.
  • Journaling has definite mental health benefits.
  • Engaging with a book early in the day helps set a focused tone. Reading also reduces stress, boosts memory, and more.
  • Mindfulness has a bunch of science behind it. Those 10 minutes really can make a difference!


Now you tell us: What do you do to make your mornings more mindful?

Anna Parker-Naples

Productivity Tip:
 

Try Data-Driven Time Tracking 

Step one to being more productive is knowing where your time actually goes. Have you tried using AI-powered time-tracking tools to analyze your habits?

Apps like RescueTime or Clockify monitor your daily activities, categorize tasks, and provide insights into your most and least productive hours. Armed with this data, you can make smarter decisions about when to tackle challenging tasks or schedule breaks.

Give it a try and let us know if it helps you understand how you’re spending your time—and how you could spend it better!

Routine Breakdown
 

Anna Parker-Naples, Founder of Influential Breathwork, Award-Winning Entrepreneur & Wellness Expert

A Breathwork Expert’s Mindful Mornings

Anna Parker-Naples

Breathwork expert Anna Parker-Naples says her morning routine is “the foundation” of her productivity and wellbeing. Does it involve breathwork? You bet! “It combines breathwork, mindfulness, and intentionality to create a powerful start to each day,” she says.

The Routine:

  • Starts her day with a 5-min breathwork session before getting out of bed. This involves deep, diaphragmatic breathing to oxygenate the body and mind. “It’s like pressing a reset button on my nervous system, preparing me for whatever challenges lie ahead.”
  • Writes down three things she’s grateful for. “It’s a powerful way to frame the day and remind myself of life’s abundance, even during challenging times.”
  • Takes a 2-min cold shower or dip. “It’s my daily act of courage. It’s uncomfortable, but it builds resilience and teaches me to embrace discomfort – a skill that translates to all areas of life.”
  • Does a 10-minute mindful tea ritual. “This ritual is about more than the tea – it’s a daily practice in mindfulness. It helps me cultivate presence and attention to detail, skills that are crucial in my work with clients.”
  • Sets her intentions for the day, visualizing her goals and the impact she wants to make. “Combined with the clarity from my breathwork practice, this helps me stay focused and aligned with my purpose throughout the day.”

 

Why it works:

  • Science supports the benefits of breathwork. A 2023 meta-analysis suggested it can decrease stress and improve mental health.
  • Gratitude is also a game-changer for mental health, as shown in many studies. A quick morning gratitude practice is enough to make a difference, that’s why it’s included in our Panda Planner. 
  • Many people swear by cold showers, and research shows they may be particularly effective when used in conjunction with breathing techniques. 
  • Rituals lessen anxiety and give us a sense of control. 

 

“By prioritizing these practices, I ensure that I’m showing up as my best self for my clients, my business, and my family,” says Anna. “It’s not about adding more to a busy schedule; it’s about creating a mindset and energy that makes everything else more effective and fulfilling.”

Amy Porterfield

Productivity Tip:
 

Eat a Savory Breakfast

If you struggle with food cravings, energy crashes, and weight gain, here’s an idea that may just revolutionize your life: instead of counting calories, focus on managing your blood sugar. And eating a savory breakfast is a great place to start.

A savory breakfast prevents glucose spikes, helping you maintain sustained energy, better focus, and fewer cravings throughout the day. Aim to get in plenty of protein and healthy fats—think eggs, nuts and yogurt, smoked salmon and avocado, etc.—and fiber-packed veggies.

Stick to wholewheat bread, and if you want a taste of something sweet, go for whole fruit, which contains natural fiber—skip the juice!

Here’s a great resource that goes into this in depth. Do take a look and try taking this simple step to better manage your blood sugar. Let us know if it makes a difference for you.

Routine Breakdown
 

Amy Porterfield, Bestselling Author & $100 Million Business Owner

How a $100 Million Mogul Keeps Anxiety at Bay

Amy Porterfield

Having battled depression and anxiety, Amy Porterfield says her morning routine is instrumental to her mental health. “I want to be fit, I want to be healthy… I’ve got to prioritize my health, and part of that is starting out my morning right. So, even when I don’t feel like it, I do it,” she says.

The Routine:

  • Gets up at 5-5.30am. (She goes to bed at 10pm at the latest.)
  • Uses the first hour to ease into her day. “I drink coffee, do a little reading or journaling… I might even scroll a little on social media—whatever feels right for that morning.”
  • Drinks water with electrolytes and takes supplements before her workout.
  • Does strength training 3 days a week with a trainer at her house, and aims to walk on other days. “Movement is for my mental health.” 
  • Meditates using the Calm app for 10 mins while sitting on an Infrared PEMF GO Mat. “I can’t explain the science behind it… [but] I really believe this mat calms my nervous system.”

 

Why it works:

  • Easing into the day makes it easier for Amy to tackle her intense workouts or whatever else the day has planned for her.
  • Hydration is super important, and electrolytes can help improve performance when you work out. Amy mentions LMNT sachets, which include sodium, potassium, magnesium, and zero sugar.  
  • Exercise doesn’t just help you stay healthy as you age—it indeed is a game-changer for mental health.
  • PEMF stands for pulsed electromagnetic fields. It’s an emerging area, but some research points to benefits for tissue regeneration, pain management, and more (though products like the GO Mat aren’t accessible for everyone). Infrared light is also backed by research for treating particular conditions. 

 

Amy says this routine is just enough for her. “If you add too many things, you’ll never do it… you’re just overwhelmed and your morning routine stresses you out, which is exactly what it’s not supposed to do.”

Gemma Stuart

Productivity Tip:
 

Practice Non-Judgmental Listening

Want to boost your relationships and reduce your own stress? Try practicing non-judgmental listening. When talking with someone, focus on listening without interrupting or forming opinions. Instead of thinking about what to say next or making judgments, simply be present (we know—not always as easy as it sounds!).

Being a non-judgmental listener can deepen connections, increase empathy, and even lower anxiety for both you and the person you’re speaking with. It also encourages the speaker to feel heard and understood, which is incredibly powerful for emotional well-being.

So, next time someone shares something, focus fully on their words and try reflecting back their feelings. With this approach, conversations are more meaningful. Everybody wins! Why not give it a try?

Routine Breakdown
 

Gemma Stuart, Founder of Gut Wealth

A Gut Health Expert’s Morning Non-Negotiable

Gemma Stuart

Entrepreneur Gemma Stuart, founder of award-winning food supplement Gut Wealth, says she has a few morning non-negotiables that set her up for a smooth day. She:

The Routine:

  • Wakes at 6:30-7:00 and spends the first 20 minutes scrolling through overnight orders and customer queries. “I’m told by multiple sources that scrolling straight away is not a good start to the day, but it settles me before I head for my morning walk or yoga class.”
  • Gets moving. “I use the ClassPass app as it allows me the flexibility to find yoga classes to fit my schedule rather than be wedded to one studio. It’s also great for when I’m travelling as I can find classes in the local area. I wouldn’t be without it.” Her favorite is a 60-minute hot yoga class. 
  • Hydrates and takes supplements. “While of course I’m biased, I do take my own Gut Wealth sachet every morning. It’s an absolute must that I give my gut that abundance of beneficial bacteria to start my day and keep my IBS symptoms at bay. I also take a brilliant brain supplement called Noggin to keep me sharp and focused. They’re the dream team for me.” 
  • Has a morning meeting with her second-in-command. “We meet every day at 8:40 to go through actions for the day. It keeps us both accountable, and it’s consistent and helpful to set the day up for success.”

 

Why it works:

  • It’s true: experts say scrolling first thing is a no-no since it can interrupt our brain’s natural process of waking. That said, Gemma knows what works for her! Plus, she keeps her device use to a controlled 20 minutes so it doesn’t take over her day. 
  • Using ClassPass ensures Gemma gets her morning exercise in, no matter where she is. And in case you were wondering, hot yoga has a bunch of research-backed benefits.
  • Gut Wealth contains beneficial bacteria, which studies show are great for gut health.
  • Consistently meeting at the same time each day makes it a no-brainer: less time and stress spent on scheduling and back-and-forth communications.

 

How do you feel about reaching for your devices first thing in the morning? Do you find it works for you?

Jonathan Hasson

Productivity Tip:
 

Know the Difference Between Worrying and Problem Solving

Why do we worry? An interesting study found that we often think it will help us be more prepared to face a problem. And yet, dwelling on potential problems can create stress.

So, where is the line between healthy problem-solving and unhealthy worrying? “Worrying is about letting your mind dwell on problems without a systematic approach, often leading to anxiety. Problem-solving is about applying creative strategies and mental models to specific problems,” says a great post by Ness Labs. 

The post goes on to describe the “ABC method for mindfully managing worry.” A is for awareness: noticing your worries and taking a moment to study them. B is for boundaries: setting mental boundaries around what you can and can’t control. And C is for calming your nervous system with exercises like breathing, walking, or meditating. 

If you’re a worrier, this method could be helpful for you. Do check out the full post and give it a try!

Routine Breakdown
 

Jonathan Hasson, Entrepreneur

A 3-Step Routine For Starting the Day Fresh

Jonathan Hasson

The co-founder of AI-powered networking app UBQT says a simple three-step routine helps him start the day “fresh, energized and with a clear head to tackle all of the day’s various challenges.”

The Routine:

  • Wakes early to see the sunrise. “It’s always a special moment. It’s so quiet and peaceful, a time to reflect. On some days I’ll stretch, on others I’ll sip some black tea whilst enjoying our nice view.”
  • Father-son bonding time. “This involves cooking breakfast, preparing his lunch meal and seeing him off to school.”
  • Enjoys some “me-time” and physical activity. “I’ll typically hit the gym (that involves a run + light weights) or an ocean swim (we’re blessed to live by water) with some stretching on the beach.”

 

Why it works:

  • Waking early and soaking in the morning light helps regulate circadian rhythms.
  • Bonding time improves family relationships—and better family relationships equals higher well-being.
  • Morning exercise has a bunch of benefits, including better energy, mood, and focus throughout the day. Research suggests it may also be the best time to work out for weight loss.

 

With just three simple steps, Jonathan’s routine is a reminder that less is often more—it’s all about choosing the activities that bring you the most value. You might need some trial and error to work out the best steps for you, but it’s worth it! How’s your morning routine looking?

Rosie Khan

Productivity Tip:
 

Replace Resolutions With Implementation Intentions

If you want to actually make this year different, forget the vague New Year’s resolutions. Research shows implementation intentions can be your secret weapon. 

Instead of saying, “I want to exercise more,” try this hack: “When I finish my morning coffee, then I’ll do 10 minutes of yoga.” Or, “When I sit down at my desk, then I’ll immediately get out my planner and write down my three top priorities for the day.”

By linking a specific trigger with a precise action, you’re basically programming your brain’s autopilot. These “when-then” plans dramatically increase your chances of follow-through, because you’ve removed decision fatigue and created a clear mental script. 

Read more about implementation intentions here, and try using this tactic to boost your health and productivity this year.

Routine Breakdown
 

Dr. Rosie Khan, Family Doctor & Integrative Wellbeing Coach

A Doctor’s Routine for Deep, Restorative Sleep

Rosie Khan

“I believe sleep underpins our health in profound ways,” says Dr. Rosie Khan. That’s why she’s developed an evening routine that leverages scientific insights to promote deep, restorative sleep. “Each element of my nightly ritual is designed to quiet the mind and prepare the body for this essential restorative process,” she says.

The Routine:

  • Embrace the Afternoon Light: “As daylight wanes, I make a point to take a walk in the late afternoon sun. The changing wavelengths of light hits the photoreceptors at the back of my eyes and kickstarts my body’s melatonin production, setting the stage for sleep.”
  • Mindful Eating: “My last meal comes at least 3 hours before bedtime. A full stomach can disrupt sleep by forcing your body to focus on digestion rather than rest.”
  • The 9 PM Switch: “At 9 PM sharp, an alarm signals the start of my wind-down. All screens go off and I dim the lights.”
  • Supplement Support: “I take magnesium and Vitamin D supplements, known for their roles in sleep regulation and overall health.” 
  • Soothing Soak: “Three times a week, I indulge in a warm magnesium salt bath. The post-bath body temperature drop induces sleepiness naturally.” 
  • Reading Ritual: “I dedicate 20 minutes to reading a physical book. This screen-free activity helps me unwind and transition into sleep mode.” 
  • Mind Matters: “A 20-minute guided self-hypnosis or visualisation session helps me tackle any lingering concerns, clearing my mind for sleep. Sometimes I’ll journal instead depending on my mood!”

 

Why it works:

  • From afternoon light exposure to magnesium to self-hypnosis, Dr. Khan’s evening routine steps are grounded in research. She uses these steps in conjunction with science-backed sleep hygiene practices: using an eyemask and earplugs to create a “cocoon of silence and darkness,” keeping her phone away from the bed, and setting the thermostat to a cool 18°C (64°F)—the ideal temperature for sleep according to sleep experts.


Getting quality sleep is absolutely essential if we want to stay healthy and operate at our best. That said, if evenings are hectic and you can’t manage all of the above steps, don’t worry—just incorporate what you can! Simple changes can make a big difference. Sweet dreams!

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