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 powerful probiotics, which are proven to be 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!

Bex Brame

Productivity Tip:
 

Align Your Daily Tasks to Bigger Goals

It’s easy to get caught up in daily distractions—you know, those pesky low-priority tasks that don’t move you closer to your goals yet somehow eat up your whole day. Time to scratch them off your to-do list! 

In Bex Brame’s routine below, she talks about sitting down each morning to consciously check that her task list aligns with her goals. We love this because it’s a simple practice with high rewards: it keeps you focused on what matters and helps you achieve your short and long-term goals.

To make this easier, try breaking your long-term goals into smaller milestones and assigning them specific deadlines. This makes them tangible and less overwhelming.

Tools like Panda Planner can also help you stay accountable. It’s specifically designed to help you structure your day and align tasks with goals. Why not give it a try?

Routine Breakdown
 

Bex Brame, Health and Wellbeing Life Coach

How a Life Coach & Mom Stays Productive

Bex Brame

Life Coach Bex Brame jokes that she’s one of those “irritating morning people” who loves jumping straight into some early exercise. Here’s her routine.

The Routine:

  • Does a workout, so she starts the day feeling like she’s already achieved something. “I workout at home and rotate between something strength-based, a run or yoga, depending on my mood, the time of the month, and how my body is feeling.” This early ‘me-time’ energizes her before her two young children wake up.
  • Spends an hour or two of quality time with her daughters before taking them to nursery and preschool. “We play together, they help me with some simple chores like sorting out the washing, and we eat breakfast together. This is my favourite time of the day, and I really value the quality time together without screens or work interruptions. It keeps me productive later in the day by alleviating the Mum-guilt I might otherwise feel about putting them both into daycare.”
  • After the school run, spends the first 30 mins checking her to-do list and making sure her tasks align with her goals. “I’m a big fan of setting 90-day goals, and checking in on them regularly helps me to ensure I’m always taking action that moves me closer to achieving them.”

 

Why it works:

  • Adapting your workout to suit your mood, energy levels, and how your body feels (including menstrual cycle fluctuations for women) not only helps prevent injury but ensures you find an activity you feel good about so you actually get your workout done! 
  • Quality time with kids not only boosts their well-being—it also keeps parents connected and strengthens family bonds. 
  • As we said above, linking your to-do list back to your goals ensures you focus on what truly matters!

 

What are your big goals for the next three months? And what tasks do you have lined up for today that will help you advance toward them?

Rob Bell

Productivity Tip:
 

Laugh Your Way to a Productive Day

Did you know that starting the day with a laugh can make you more productive? We’re not kidding: let’s look at the science. For one thing, research shows that happiness boosts productivity. Meanwhile, laughter lowers stress by flooding your brain with feel-good hormones.

Says Professor Daniel Sgroi, laughter “fast tracks networks in the brain to help you concentrate and focus”—though he adds that a genuine giggle works better than forced laughter.

So, how about starting your day with some humor? It can be a simple exchange of funny memes with your bestie or hitting play on a humorous podcast (a la Rob Bell below)—whatever gets you giggling. 

Got any recommendations for us? What gets your sides aching?

Routine Breakdown
 

Rob Bell, British TV Presenter and Podcast Host

How a TV Presenter Wins the Day

Rob Bell

The co-host of the funny and fascinating Sketchplanations podcast says he purposefully doesn’t access his phone for a good hour after he’s woken up and made his first coffee.

The Routine:

  • Does his coffee ritual. “I like the somewhat involved process of using a stove-top moka. There’s a precise method to it, which I feel helps me maintain a bit of ‘slow’ in the first part of my day before the pace inevitably ramps up.”
  • Takes his coffee back to bed for half an hour so he can “gradually start engaging with the day ahead” while listening to the news headlines on BBC Radio 5Live.
  • Does his regular “physio stretches and joint manipulation.” Though not strenuous, doing this first thing means it gets done and doesn’t nag on his mind. “When the body feels fine, it’s all too easy to let these exercises slip, but I’ve finally accepted the mantra that prevention is so much better than cure, and this thoroughly tedious part of the day is crucial to my physical and, as a consequence, mental wellbeing.”
  • Does about 40 mins of exercise. “Either a run, a trip to the gym, or more recently as a new Dad I’ll take the baby out for a walk around the neighborhood. I’ll pop my headphones on and listen to my favorite podcasts—usually The Elis and John Show or Three Bean Salad. Both regularly make me laugh out loud.”

 

Why it works:

  • Using your morning coffee to slow down is a great idea. Research shows small rituals like these can even help us deal with stress and uncertainty.
  • Stretching is important! It helps us maintain mobility as we age and reduces muscle tension and tightness that can lead to pain. As Rob says, prevention is better than cure.
  • Starting the day with movement and laughs is an excellent combination. 

 

Rob says that, as someone who does a fair bit of sport, he may well have more physical activity planned for later in the day. “But getting active early on means that when I do sit at my desk (at around 9am), I feel energized and a little bit smug—both of which thoroughly help my creativity and productivity in my workday.” 

Do you ever feel a bit smug after you’ve smashed your morning routine?

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