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.

Jun Yuh

Productivity Tip:
 

Use Commitment Devices

Struggling to stick to your goals? Try a commitment device. It’s a simple but powerful tool that can keep you on track. 

Here’s how it works: create a consequence or reward linked to your goal. For example, tell a friend about your deadline and ask them to check in with you. Knowing someone else is watching can push you to stay focused.

Research backs this up—people who use commitment contracts are more likely to succeed. You can even try apps like Beeminder that charge you money if you miss your target.

Accountability can be a game changer for procrastination and self-control issues. Give it a try and see how much more productive you can be.

Routine Breakdown
 

Jun Yuh, Influencer

A Night Routine for Stellar Mornings

Jun Yuh

“When I try to pull myself out of a rut, these anchor points are the first things I look to,” says Jun Yuh, who vlogs about learning and productivity. His night routine helps him wake up rested and ready to go. He:

 

The Routine:

  • 8.30 pm: First night alarm. This indicates it’s time to stop what he’s doing and initiate his night routine. Jun starts his routine with wash and skincare.
  • 9 pm: Cleaning time. He does about 15 minutes of batching his day’s cleaning tasks together: dishes, trash, tidying his desk, etc.
  • 9.15 pm: Prep time for the next day. This allows him to enter his peak productivity time in the morning already organized. Updates his calendar, has the right tabs open, and prioritizes his tasks. “When you don’t prioritize [important tasks], usually they don’t get done. This is a good time to ensure you’re allocating time for them.”
  • 9.30 pm: 30 minutes of reflections. He journals, recapping on the day and tracking his wins, which he breaks down into mental wins, physical wins, and spiritual wins. “This allows you to see your life through a completely different lens.”
  • 10 pm: Second night alarm. All screens turned off and temperature slightly lowered for better sleep.

 

Why it works:

  • Setting a night alarm helps you stick to your night routine and turn it into a habit.
  • Batching cleaning tasks at the end of the day allows him to give his energy to other things. (Of course, this isn’t possible for everyone—do what works for you.)
  • Prioritizing your to-do list ensures you focus on the right things. 
  • Journaling is powerful for mental health, and celebrating wins boosts confidence and motivation. Have you tried using the nightly reflection section of Panda Planner to track your wins?
  • Going screen-free before bed and having your room the right temperature are elements of good sleep hygiene. So is having a consistent bedtime!

 

Night routines are all about, as Jun says, putting emphasis on the areas that you know will actually make an impact for you the next day. Prepping your space, reflecting, and setting yourself up for a solid night’s sleep are all things to consider prioritizing.

Karlie Kloss

Wellness Tip:
 

Forgive

“To err is human, to forgive is divine.” But did you know that it’s also a powerful way to boost your mental health?

According to studies, forgiveness can help reduce depression, anxiety, and major psychiatric disorders, lower stress, and rebuild self-esteem.

Thing is, forgiving isn’t always easy. Journaling or writing a letter can help; so can practicing empathy and self-compassion. You can also try the REACH method of forgiveness, as outlined here, which breaks it down into a simple framework.

Holding onto anger isn’t healthy. Whether it’s yourself or someone else that could use forgiveness, just remember the benefits of letting go.

Routine Breakdown
 

Karlie Kloss, Mom, Supermodel, Entrepreneur & Philanthropist

A Supermodel’s Super Mornings

Karlie Kloss

Supermodel (and supermom) Karlie Kloss says sleep is a crucial ingredient for a healthy routine. “I make sure I can get my rest, no matter what,” she says. 

 

The Routine:

  • She sets her phone on “do not disturb” in the evenings and takes magnesium to relax her muscles and promote quality sleep.
  • In the morning, she squeezes in some time for herself before her kids wake, whether that’s a quick workout or a 5-min meditation to get her feeling centered in her body. For movement, she likes Pilates or classes with her trainer, Madison Rose.
  • Has a high-protein breakfast—she likes protein smoothies.
  • Takes supplements. She has her pill box prepped with the week’s supplements, which saves her time and energy for other morning tasks.

 

Why it works:

  • Good sleep is truly essential, and some research suggests magnesium supplements can help you get it. Always check with your healthcare provider before taking any supplements. 
  • We’ll say it again: meditation is great. (Science agrees.) So is exercise, and Pilates has some specific research-backed benefits.
  • Protein for breakfast keeps you satiated and helps you focus. Make sure you’re getting enough of it! 
  • Prepping ahead for the week is a great way to make mornings run smoothly and lighten the mental load. As for supplements, make sure you’re taking the right ones for you (again—check with your doc!). 

 

“My biggest tip is to make sure you’re prioritizing and making time for your own personal health and wellness,” Kloss says, and we couldn’t agree more.

George

Wellness Tip:
 

Eat for Mental Health

Have you ever paid attention to how your food choices affect your mood? Research shows that food choices may have a bigger impact on mental health than we realize. For example, recent research suggests the Mediterranean diet could ease depression.  

Here are some diet changes that can support your mental health:

  • Eat more plants, fiber, and healthy fats. 
  • Eat fermented foods (like kefir and kimchi) to boost friendly gut flora and decrease inflammation. 
  • Try an elimination diet if you think you may be sensitive to certain foods. Learn which triggers to avoid. 
  • Regulate your caffeine intake based on your body’s individual reactions.

 

Read more here, and try paying attention to how different foods impact your mood and mental health.

Routine Breakdown
 

George from SpoonFedStudy, YouTuber & Registered Doctor

A Doctor’s Clean Morning Routine

George from SpoonFedStudy

This routine comes from Yale-trained doctor and popular YouTuber SpoonFedStudy, who calls it “The Clean Morning” – aka, no junk and no dopamine from devices. He says it takes only 15 minutes to complete and works like a series of dominoes that lead from one to the next.

 

The Routine:

  • Wakes with an old-school alarm (no snooze). He puts it under the bed so he has to get out of the covers and down onto the floor to reach it. 
  • HIIT: Once down on the floor, he busts out some exercises like pushups and planks.
  • After getting warmed up, jumps into a cold shower for 30 seconds.
  • Tackles the most important and difficult task (the sacred 5 minutes). At this stage, motivation is high and getting into flow is easy: “Since you haven’t burned dopamine on other stupid things like scrolling social media, the full dopaminergic stack is at your disposal.”
  • Does an optimized reset. This involves three mini-dominoes for body, mind, and spirit: eat a healthy breakfast, get outside in sunlight and nature, and practice gratitude. “Even three weeks of consistent gratitude practice results in long-term brain changes.”

 

Why it works:

  • HIIT increases peak VO2, plus four minutes is enough to significantly boost brain-derived neurotrophic factor (BDNF) – i.e. your brain power!
  • Research suggests cold showers can relieve muscle pain and boost immunity.
  • This is the ideal time to tackle that difficult task because “your brain is supercharged: you’re alert, your adrenaline is pumping and endorphins are everywhere.”
  • Time in nature has immense mental health benefits, while gratitude really does change your brain.

 

Stacking your routine steps into “dominoes” that flow easily from one to the next is a great way to build healthier habits. What do you think of George’s routine? Is there a way you can incorporate more “dominoes” into your morning?

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