For many people, mornings are chaotic. We wake up, check our phones, scroll through email, get sucked into the news cycle, and spend the rest of the day reacting to life rather than creating it. But what if you could start your day with intention—without needing caffeine—and take full ownership of your energy and goals? As an elite ultrarunner with asthma, I’ve spent years refining a morning routine that keeps me performing at my best. Today, I’m sharing that exact seven-step system with you in this blog post, this YouTube video (linked here), and my podcast (search for episode on your favorite platform).

This routine is completely asthma-friendly. It’s not about high-stimulation hacks or rigid schedules. Instead, it’s a series of grounding, empowering, and energizing practices you can personalize, whether you’re managing asthma or simply seeking more focus, vitality, and resilience each morning.

1. Update and Review Your Top 10 Goals

The first thing I do each morning is pull out a small sheet of paper that lives in my pocket notebook. On it: my top 10 personal and professional goals. This habit was inspired by a keynote I saw from Daymond John (of Shark Tank fame), who begins and ends each day reviewing his goals.

By taking 15–30 seconds to read and adjust these goals daily, I stay aligned with what matters most. You might swap one out, rewrite the phrasing, or realize a goal no longer fits. That’s the point. Your goals should evolve as you do—and looking at them each morning helps ensure your day aligns with your bigger vision.

2. Say Your Mantras and Affirmations

After my goals, I read through a short list of affirmations I’ve written down. These are phrases like “I am blessed and deserving” and “There is nothing I cannot be, do, or have.” I recommend starting with three to five mantras and updating them as new ones arise.

This simple act sets the tone for your mindset. Whether you’re chasing athletic goals, managing chronic health conditions, or building a creative business, the story you tell yourself each morning matters. Mantras help you write that story with clarity and compassion.

3. Review What Brings You Joy

This practice is a game-changer. Every morning, I review a handwritten list of things that bring me joy. From trail running with my dog Sniktau to organizing my Magic: The Gathering cards, these small joys remind me that life isn’t just about achieving—it’s about feeling alive.

Start with a list of 3–5 things that make you smile. Update it regularly. This moment of reflection helps keep your mornings lighthearted and grounded, especially on high-stress or low-energy days.

4. Journal (Just One Sentence)

Journaling can feel overwhelming if you think it has to be pages long. So I made it simple: just write one sentence. About anything. Your feelings, a recent insight, something funny, or what you’re grateful for.

Ironically, once the pressure’s off, I often write a full page or two. But even if you don’t, that one sentence still moves your mindset forward and cultivates self-awareness.

5. Express One Gratitude

Practicing gratitude is powerful for mental and physical health—especially for those of us with asthma, where stress can exacerbate symptoms. I either write or say one thing I’m thankful for. Sometimes it’s small, like a good night’s sleep. Sometimes it’s deep, like a conversation with a loved one.

Often, this overlaps with my journal entry. That’s fine. The goal is to shift into a positive, open-hearted mindset before the day picks up speed.

6. Meditate or Pray (Start with One Minute)

The most important part of my routine is a 5-minute meditation. For athletes with asthma, breath control is everything. This practice centers me, improves my lung efficiency, and lowers stress from the moment I wake up.

If you’re new to meditation or prayer, start with one minute. Anyone can do that. What matters is consistency. Over time, you may find your sessions naturally lengthen, but even 60 seconds is enough to calm your nervous system and prime your body for performance.

7. One-Minute Morning Workout

Not everyone wants a full workout first thing in the morning—especially if you have asthma, limited time, or don’t love alarms. So I designed a “one-minute workout” to get my body and breath moving without pressure.

My go-to: 10 reps each of bridges, sit-ups, push-ups, and reverse burpees. These movements engage my core, wake up my cardiovascular system, and give me a healthy endorphin boost. If you want guidance, I walk through these exercises in my Yoga for Athletes with Asthma playlist on YouTube (linked in the show notes).

Final Thoughts and Healthy Living Guide

This seven-step morning routine takes as little as 10 minutes or as long as you need. On busy days, I run through it quickly. On weekends or race prep days, I may go deeper. What matters is that it’s sustainable—and completely caffeine-free.

You don’t have to be perfect. You just have to start. Start with one goal, one breath, one mantra, one minute of movement.

And if you’re ready to take your energy and wellness even further, download my free Healthy Living Guide. Inside, I walk you through the three pillars—movement, tracking, and accountability—that helped me lose 40 pounds, win an ultra-marathon, and thrive with asthma.

Take the next step: Own your morning. Own your day. Own your life.
You’ve got this.

DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.