Natural Wake-Up Without Alarm
Wakes naturally after 8 hours of sleep to align with circadian rhythm. Enhances energy levels and reduces morning stress by avoiding abrupt awakenings.
Morning Meditation Session
Practices 20–30 minutes of meditation upon waking to center focus and set daily intentions. Reduces mental clutter and fosters emotional resilience.
No Smartphone Before Meditation
Delays checking devices for at least 30 minutes after waking. Prevents early-morning cognitive overload and preserves mental calm.
Bulletproof Coffee Routine
Drinks coffee blended with organic butter for sustained energy. Skips solid food until lunch, aligning with her Greek upbringing’s emphasis on light mornings.
Stationary Bike Workout
Cycles for 30 minutes daily while catching up on news. Combines physical activity with passive learning for efficient mornings.
Post-Workout Yoga Stretches
Performs 5–10 minutes of yoga to improve flexibility and mindfulness. Serves as a cooldown that bridges physical and mental preparation for the day.
Electronics-Free Bedroom Policy
Bans all devices from the sleeping area to protect sleep quality. Reinforces boundaries between work and rest environments.
Evening Epsom Salt Bath
Takes hot baths with magnesium-rich salts to relax muscles and calm the nervous system. Often extends duration during stressful periods.
Physical Book Reading Before Bed
Reads fiction or poetry nightly to disengage from work-related thinking. Prefers paper books to minimize blue light exposure.
Gratitude Journaling Practice
Reflects on positive aspects of the day through brief written entries. Focuses on specific moments rather than general affirmations.
Microstep Implementation
Breaks behavior changes into tiny, sustainable actions (e.g., '60-second breathing breaks'). Focuses on consistency over intensity.
Compassionate Directness Communication
Addresses conflicts with honesty paired with empathy. Avoids both passive aggression and harsh criticism in professional settings.
Dedicated Sleep Attire
Wears specific nighttime clothing to psychologically signal rest. Avoids sleeping in workout gear or daytime outfits.
Herbal Tea Consumption
Drinks chamomile or lavender tea in evenings to promote relaxation. Avoids caffeine after 2 PM to protect sleep cycles.
Workout Clothes Separation
Changes out of exercise attire immediately post-workout. Reinforces mental separation between fitness time and other activities.
Non-Work Reading Selection
Chooses books completely unrelated to professional responsibilities for leisure reading. Prefers poetry and novels over nonfiction.
Last-Minute Alarm Setting
Sets alarms only when absolutely necessary, and for the latest possible time. Minimizes sleep interruptions while respecting commitments.
Weekly Digital Sabbaticals
Takes regular 24-hour breaks from all digital devices. Uses this time for reflection, nature engagement, and analog hobbies.
Mindful Email Checking
Designates specific times for email responses rather than constant monitoring. Avoids inbox management during creative work blocks.
Sleep-Friendly Lighting
Uses dim, warm lighting in evening hours to stimulate melatonin production. Avoids overhead lights and blue spectrum bulbs after sunset.