07/10/2025
As a cancer survivor, I’ve teamed up with Johnson & Johnson to raise awareness of bladder cancer. I’ve practiced various wellness routines for more than 30 years, but when I got my cancer diagnosis, I got more intentional with my routine.
Even when facing the unknown, I don’t need two hours to feel grounded—just a few intentional steps that help me start the day feeling clear, calm, and strong. Not just to train hard, but to live fully. Every day I do this, I know I’m showing up for myself in the best way possible. Here’s how I begin my mornings:
☀ Step 1: Notice the joy.
Before I even get out of bed, I look around and find one thing that makes me smile—a soft sunrise, my sleeping pup, the feel of linen sheets. It’s a reminder that beauty is always present, even in the small things.
🧘 Step 2: Set an intention.
I gently guide my mindset toward the day I want. Something simple like, “Today, I feel supported,” or “Everything is working out for me.”
☕ Step 3: Coffee and sunlight.
I brew a cup and step outside. Getting natural light in my eyes early helps set my circadian rhythm, boost my mood, and support better sleep later.
📓 Step 4: Gratitude and journaling.
I write down three things I’m grateful for. Then I free-write one to three pages—just letting my thoughts spill out. This clears the mental chatter and makes space for real focus.
🚶 Step 5: Move my body.
💛 Being cancer-free doesn’t mean I stop paying attention to my health. It means I’ve learned how important it is to advocate for myself and others—every day, in every way. Watch an inspiring story from who navigated his own bladder cancer journey, and if you want to hear from other patients living with bladder cancer, check out and for their personal experiences: https://bit.ly/45EZaB5
Navigating cancer and feeling all emotions is normal, but these are practices I've discovered that help me cope. For additional resources and support, visit Bladder Cancer Advocacy Network (BCAN).
