Clarissa Cappelletti

Wellness Tip:
 

Reduce Springtime Allergies 

Springtime got you sneezy? 🤧Here’s a tip: jump in the shower before bed. Why? Pollen clings to your hair and skin throughout the day, and if you don’t rinse it off, it ends up on your pillow and triggers those sneezes and itchy eyes while you sleep.

Another tip is to swap out your pillowcase more often during spring and summer. It’ll help keep allergens at bay so you can sleep soundly. 

Read more about preventing nighttime allergies here.

Routine Breakdown
 

Clarissa Cappelletti, International Country Manager at WeRoad

A Travel Pro’s Grounded Morning Routine

Clarissa Cappelletti

Clarissa Cappelletti from global travel brand WeRoad tells us she needs 8-10 hours of sleep to perform at her best. She normally wakes at 7, but she’s flexible when on the move: “If travelling, I tend to be a sunrise catcher and love taking on a night hike to enjoy the best views as the sun comes up – I can then recoup the sleep in the afternoon (I do love a siesta when travelling!),” she says. Here’s her routine when at home.

The Routine:

  • Immediately drinks a glass of water. “This is a non-negotiable for me to rehydrate myself in the morning.”
  • Takes supplements. “I take creatine (3g every day to support my bone and muscle health) and a herbal mix to support my lymphatic system.”
  • Showers, then cycles to work. “I tend to avoid public transport as much as possible and cycling helps me clear my head for the day.”
  • Eats when hungry. “I tend to have breakfast later in the morning – around 10/11am – as my stomach is still ‘asleep’ when I wake up.”

 

Why it works:

  • Many (though not all) claims about drinking water first thing are true: it does rehydrate you after sleep, keeps you regular, and helps prevent dehydration that could impact your cognitive performance. 
  • Evidence suggests creatine can help maintain muscle mass. Bonus: It’s also been shown to improve cognitive function and decision-making.
  • Cycling to work has a bunch of benefits. (Here are 12 of them!)

 

When Clarissa gets home from work, she takes off her makeup, puts on comfy clothes, and makes dinner while calling family or listening to music. “This is one of the best moments of my day, where I am taking care of myself and my loved ones without rushing,” she says. Let’s not forget that savoring these small moments can make a huge difference to our days!

J.Nichole Smith

Productivity Tip:
 

Use Color Intentionally 

“I make a lot of simple choices in my life based on colour and how I want to feel,” says J.Nichole Smith, an expert on color psychology. “Being intentional with color is one fun and easy way to live more ‘joy first’ each day.”

Here are some ways she uses color:

  • “If I’m feeling low energy and want a pick-me-up, I’ll purposefully wear something bright and cheerful like orange, yellow or pink.”
  • “If I’m feeling stressed or in need of some calm, a nice light tint of blue, green or purple will do the trick.” 
  • “If I’m teaching or working on my book, I’ll almost always wear turquoise or teal, which are good colours to support communication, collaboration, and focus.” 
  • “We have a rainbow of bowls and plates, and if my kids are in a phase of particularly picky eating, I avoid the blue ones (which can deter appetite) and give them the orange dishes, which should help encourage their hunger.”

 

“Colour is such a powerful influence in our lives that most of us are never taught how to use it intentionally – I hope to be a part of changing that,” she says. Check out her morning routine below!

Routine Breakdown
 

J.Nichole Smith, Author, Branding & Color Psychology Expert, Host of Joy First Podcast

How a Color Psychologist Puts Joy First

J.Nichole Smith

J.Nichole Smith is all about putting joy first in her mornings! Here’s how she uses her routine to get in a positive mindset for the day.

The Routine:

  • Avoids devices. “I use every ounce of energy to NOT look at my phone first thing (about 4 out 7 days I manage to avoid it).”
  • Cuddle time with kids and pets. “If our 4- and 5-year-olds haven’t already climbed onto our bed and pinned us down, I let the dog out of her crate so she can burrow under the covers for our morning cuddle.”
  • Mental planning. “I run through my three non-negotiables in my mind and start doing the mental math of how it’s going to work with life and plans that day.”
  • Physical activity. She either heads to the gym to do 5k on the elliptical, does weights with a trainer, or walks the dog. “When I’m out of the habit of moving more, or I’m spending too much time sitting inside, my general happiness and positive outlook really suffer.”

 

Why it works:

  • We know that cuddles and morning exercise are awesome for wellbeing. What about setting non-negotiables? Here’s what Smith says: “As someone who is not neurotypical, I don’t build habits easily, and I always struggle with adulting – so adopting a ‘rule of threes’ approach to decision-making has really helped me simplify and avoid overwhelm. Each week, I try to set three non-negotiables – which may be the same week after week, or may change depending on my goals, schedule and monthly cycle. Because I’m on a long-term weight loss journey, my current ones are: stay under 1600 calories, eat 120g of protein and drink 2 litres of water (sometimes I trade out water for step count or sleep goals if I need to adjust priorities).” 

 

She adds that this is the only ‘method’ that has worked for her long-term to stay focused and consistent, so she uses it both in life and in her business (including with her team). So here’s our question for you: What are your non-negotiables right now?

Simon Salter

Wellness Tip:
 

Start Your Day With Positive Self-Talk 

We picked up this tip from Simon Salter, whose routine is featured below. He says:

“I know the brain is in a vulnerable state when it first wakes, so I make sure my first words to myself are encouraging and uplifting. It feels fantastic, and the brain takes it all in, setting a positive tone for the rest of the day.”

He’s onto something—science shows that the brain is in a theta-dominant state just after waking, which means it’s more receptive to suggestion. That makes your first thoughts especially powerful. Positive self-talk in those early minutes can influence your mood, stress levels, and resilience levels.

Dr. Daniel Amen, a double board-certified psychiatrist, recommends starting the day by saying, “Today is going to be a great day,” out loud. He explains that this simple affirmation programs the subconscious mind to focus on positive experiences throughout the day. Give it a shot tomorrow—your brain is listening.

Routine Breakdown
 

Simon Salter, Co-founder at DIRTEA

How a Mushroom Coffee Founder Primes His Brain

Simon Salter

Co-founder of mushroom coffee brand DIRTEA, Simon Salter, tells us he wakes between 5.30 and 6 every morning. “My window is always open, and the dawn chorus acts as my natural alarm. It’s a much gentler way to wake up,” he says.

The Routine:

  • Starts the day with positive self-talk (see above!).
  • Makes his bed. “I learned the value of this from military strategies—completing a simple task like making the bed gives a sense of accomplishment and sets the tone for a productive day.”
  • Morning gratitude prayer. “I give thanks for waking up and seek guidance for the day ahead.”
  • Hydration, stretching, and breathwork. “I stretch to activate my muscles and get my blood flowing, then move into breathwork. I do 50 breaths per round, holding after each exhale. The science behind it is amazing. The breathwork increases oxygen in the blood, expels carbon dioxide, and helps shift my body’s pH. It’s magic for mental clarity.”
  • Takes a cold shower. “I’ll be honest—my mind screams, ‘Forget it,’ but I use the Mel Robbins 5-second rule. If I don’t act within five seconds, I’ve already negotiated myself out of the day. So, I dive in.”
  • Coffee and journaling. “I have my DIRTEA coffee, which gives the taste and kick of regular coffee but with 80% less caffeine, plus the brain-boosting effects of lion’s mane. It’s my ritual, and I can’t live without it.” While drinking, he journals on paper. “Writing by hand helps me release mental clutter, and there’s something about pen-to-paper that works neurologically in my favor.”

 

Why it works:

  • While studies on bed-making are scant, many people agree that it creates a sense of accomplishment and control, which can flow on to the rest of your day.
  • Morning gratitude prayer combines gratitude and spiritual reflection, both associated with improved well-being, reduced stress, and enhanced mood.
  • Hydration, stretching, and breathwork all activate the body’s systems. Stretching increases blood flow, reduces stiffness, and may release mood-boosting endorphins.
  • Cold exposure has some science behind it. For example, it stimulates brown fat activation, which helps regulate body temperature and may improve metabolic health.
  • Lion’s mane mushrooms have some surprising potential benefits, from protecting brain health to relieving anxiety. Meanwhile, handwriting activates brain regions involved in memory and emotional processing in ways typing doesn’t.

 

Have you tried writing in a physical journal or daily planner like Panda Planner? How do you find it compared to digital formats?

Gary Brecka

Productivity Tip:
 

Plan Projects In Reverse

Got a project to work on but don’t even know where to start? We feel you. That’s why Panda Planner has a weekly “Projects” section: so you can break down current projects into baby steps and then add those as tasks into your daily planner. 

But what if you’re not sure how to break down your project into smaller tasks? Here’s a trick you can try: do it in reverse. Write down the final step first—for example, “submit report” or “launch website”—then work backward to outline the key steps leading up to it.

Reverse planning eliminates ambiguity and makes sure each step directly contributes to the end goal. Here’s a brief video about the concept. Why not try it?

Routine Breakdown
 

Gary Brecka, Human Biologist

Start Your Day Like a Longevity Expert

Gary Brecka

Gary Brecka, human biologist, biohacker and longevity expert, says he dedicates the first 90 minutes of every day to himself. “When you lose confidence in yourself by not having a routine and by breaking little tiny promises to yourself, now you can’t exude confidence and authenticity to the outside world,” he says. 

The Routine:

  • After splashing water on his face and brushing his teeth, he gets straight into a cold plunge.
  • Jumps on a treadmill. He alternates between 3 mins walking/30 secs sprinting for 10.5 minutes, using a hypermax oxygen mask. (What’s known as multi-step oxygen therapy, or EWOT.)
  • Gets into a red light bed for 10 minutes (he uses a TheraLight 360).
  • Has coffee, goes outside and does breathwork. “This is the thing I never, ever, ever miss – I do 8 minutes of breathwork within 30 minutes of waking.” 
  • Goes to the gym.

 

Why it works:

  • Many people swear by cold plunges, and though research is ongoing, some studies suggest benefits like improved immunity, faster muscle recovery, and reduced inflammation.
  • EWOT (Exercise With Oxygen Therapy) has some interesting research behind it (here’s a roundup). It’s said to boost athletic performance and slow aging. 
  • Red light therapy has been shown to improve sleep, reduce pain, and more.
  • Breathwork is definitely worth a try. It’s easy to learn, and a 2023 meta-analysis showed it could improve stress and mental health.

 

“If you actually just make little promises and keep little promises to yourself, it is amazing what it will do to your confidence level and your self-esteem,” says Gary.

Sophie Paterson

Productivity Tip:
 

Become Your Own Anthropologist

It’s easy to blindly chase productivity hacks, but what’s more important is understanding how they work for you. So instead, try observing yourself like an anthropologist!

Take “field notes” of your habits, energy levels, and triggers—what times of day you feel most focused, what routines improve (or sabotage) your well-being, and how different environments affect your mindset.

Any important or interesting observation, jot it down immediately so it doesn’t get lost. This helps you “become a more active observer of your own life,” says Anne-Laure Le Cunff at Ness Labs.

She has a great post about it here. Check it out and give it a try!

Routine Breakdown
 

Sophie Paterson, Interior Designer

Skincare, Saunas & Strength Training with an Interior Designer

Sophie Paterson

Sophie Paterson says she’s started waking up at 5 am after listening to a podcast with Robin Sharma. “I never thought I’d be someone who’d wake up voluntarily at 5 am. But what he said that really resonates with me is that you’re not getting less sleep, you’re just shifting the downtime that you have […] to the beginning of the day.” After waking, she:

The Routine:

  • Drinks water and does her skincare routine before getting dressed for a workout.
  • Works out in their home gym, alternating between full-body weight training and Peloton workouts. “I think it’s really important as you get older, especially now in my 40s, to do weights. But I don’t do that every day,” she says.
  • Drinks coffee (decaf). “It’s such a treat to have coffee after my workout.”
  • Uses an infrared sauna blanket for 20 minutes (the “best part” of her day) while relaxing and listening to a podcast. “I choose one that gets me into the frame of mind I want to be in for that day.”
  • Gets dressed before her kids wake up.

 

Why it works:

  • Waking early has allowed Sophie to cut out the habit of doom scrolling on her phone at night and replace it with productive “me” time while her kids are still asleep.
  • Sophie is right, strength training is important as we age. One study of 400,000 women found that those who do strength training 2-3 days a week are more likely to live longer and have a lower risk of death from heart disease.
  • Infrared sauna blankets may increase blood flow, alleviate muscle pain, and help you sweat out toxins. 

 

“The 5 am thing has honestly been such a revolution for me,” says Sophie. “I feel like I have so much more time in the morning now and I feel a lot more productive.” 5 am starts may not be for everyone, but getting up a little earlier can certainly be a game-changer. What time do you get up in the mornings?

Sanjeev Pathak

Wellness Tip:
 

Try Some Science-Backed Longevity Supplements

Did you know that certain herbs, teas, and supplements have been shown to support longevity and lower stress? Sanjeev Pathak told us about Rhodiola in this week’s routine breakdown (below), which got us digging into more science-backed natural remedies:

  • Rhodiola Rosea – An adaptogen that helps the body manage stress, reduce fatigue, and improve mental resilience.
  • Ashwagandha – Shown to lower cortisol levels, enhance relaxation, and support overall longevity by reducing chronic stress.
  • Green Tea (EGCG) – Packed with antioxidants, it promotes cellular repair, brain health, and cardiovascular longevity.
  • Magnesium (especially Glycinate or L-Threonate) – Supports relaxation, improves sleep quality, and protects against age-related cognitive decline.
  • Turmeric (Curcumin) – A powerful anti-inflammatory that promotes brain health and may help slow aging at the cellular level.
  • Reishi Mushroom – Known as the “mushroom of immortality” (which is frankly a pretty cool nickname), it supports immune function, stress resilience, and overall longevity.

 

Have you ever tried incorporating any of these into your routine? The right mix may just help you manage stress and boost long-term health.

Routine Breakdown
 

Sanjeev Pathak, Personal Coach & Biohacker

A Biohacker’s Routine for Growing Younger

Sanjeev Pathak

A few years ago, Sanjeev Pathak (47) collapsed at a London tube station from extreme stress, forcing him to rethink his health. Through studying wellbeing, nutrition, and biohacking, he’s reversed his biological age by over a decade. Here’s his routine. 

The Routine:

  • Wakes between 5-7.30 am, usually without an alarm. “I go to bed at a consistent time and my circadian rhythm kicks in, especially in summer when the natural rays of light wake me up. If I do use an alarm, it’s usually soothing or spiritual and uplifting sounds.”
  • Gratitude and connection. “After the usual hygiene routine, I assess how I’m feeling that morning and I say a silent word to myself or to the higher powers (10 seconds) to express gratitude and to ask for support for me and my loved ones. I really believe in the saying that “a man is never taller than when kneeling down to God.” I may not be very religious, but kneeling down, checking in with yourself and connecting with the powers and energy around you is something which helps me start the day well.”
  • Sits with his dog and drinks a mushroom coffee, “usually in the garden.” He drinks electrolytes if needed.
  • Goes for a 20-minute walk. “For me, if I don’t start the day off with calmness, balance and fresh air, my mind feels agitated all day, which I carry into work.”
  • Keeps devices switched off to avoid any doom scrolling or negative news.
  • In the evenings, Sanjeev minimizes carbs, goes for a 30-60 min walk post meal to regulate blood sugar levels, spends time with family and, if needed, drinks a cup of rhodiola tea to manage cortisol levels.

 

Why it works:

  • Having a consistent sleep schedule is a game-changer for both mental and physical health.
  • Gratitude makes you happier and healthier; so does faith.
  • Is mushroom coffee a longevity-booster? Maybe. Says Harvard Health, “Thanks to high antioxidant activity, medicinal mushrooms may help slow down the aging process.” While more research is needed, certain mushrooms have some science-supported benefits.
  • Rhodiola’s reputation as a stress-buster is well warranted: research shows it has some proven health benefits. And yes, walking after meals really does regular blood sugar—5 mins is enough to make a difference!

 

Another of Sanjeev’s tips for aging backward? Practice good sleep hygiene. “Maintain a cool temp in the bedroom, make sure your room is dark, keep devices away from the bed and maybe do a bit of reading.” He has lights out by 10pm on weekdays. Better sleep? Yes please! Why not give it a try?

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