The 21-Minute Morning Reset

Mornings used to feel like a blur. Snooze button. Scrolling. Checking email. Stress. Coffee.
And before I’d even brushed my teeth, I was already behind—both in my to-do list and in my spirit. Maybe you know that feeling too. But what if we flipped the script? What if we gave God—not chaos—the first word of our day? That’s where the 21-Minute Morning Reset began.

Not from perfection, but from longing.
Longing for peace. For presence. For wholeness.

And after years of false starts and all-or-nothing mindsets, I finally found a rhythm that sticks. One that’s simple, sacred, and sustainable—especially on the days when time (and energy) feel short.

One of the biggest challenges I’ve faced in living with and surviving cancer has been just that—energy.
Chemotherapy, targeted therapy, and immunotherapy not only compromise your immune system… they drain every ounce of stamina you have.

Some mornings, just standing feels like a win.

And let’s be honest—grabbing something processed is a lot easier than chopping veggies or squeezing in a workout.

But what I’ve found—through grace and grit—is this:
When I move my body and feed it well, even when I don’t feel like it, I gain energy.
Not just in my muscles, but in my mind and spirit.

Sweet friend, if I can do this—I promise, you can too.

The Soulful 5: One Minute at a Time

This isn’t about performance. It’s about presence.
No Pinterest-worthy setup. No matching leggings required.
Just a willing heart—and 21 unrushed minutes.

1. Begin with the Word (5 min)

Start by anchoring your soul in truth.
Open your Bible—or better yet, open both your Bible and the First5 app, my daily go-to—and read a short passage. Even just a Psalm.
Let God’s Word be the first voice you hear.

“Satisfy us in the morning with your unfailing love, that we may sing for joy and be glad all our days.” — Psalm 90:14

2. Breathe Deep (3 min)

Before the world rushes in, slow your body.
Inhale for 4, hold for 4, exhale for 6.
As you breathe, whisper a short prayer or scripture.
“Lord, center my heart. This day is Yours.”

3. Give Thanks (3 min)

Grab a journal and jot down three things you’re grateful for.
Doesn’t have to be profound—just real.
Gratitude shifts our eyes from what’s missing to what’s already been given.

If you need a tool to help you stay focused, grounded, and encouraged during your reset, I highly recommend this soft-cover floral Scripture journal from Amazon.

It’s lined, lays flat, and has a pocket at the back for stashing stuff you want to remember.
And let’s face it, who doesn’t love having something beautiful to write in to make you want to keep showing up.

4. Move Gently (5–7 min)

Stretch. Walk. Dance it out in the kitchen.
Or, if you’re ready to go deeper, try a Revelation Wellness video workout.
What I love most about their approach is how it gently teaches you to love the body God gave you—right here, right now—while still being intentional in taking care of it.
To me, that’s the heartbeat of living well… body, soul, and spirit.
And isn’t that what embracing the becoming is all about?

5. Nourish Wisely (3–5 min)

Choose one small, healing breakfast option:
Maybe lemon water, a protein shake, or a handful of berries.
Something that says, “My body is worth caring for.”

Why 21 Minutes? Why Now?

Because it’s just long enough to matter—and short enough to manage.

Science says it takes about 21 days to form a habit, so I’m committing to 21 minutes for 21 mornings.

But even more than that—
After my cancer diagnosis, I see it all differently.
What used to feel like have to’s or need to’s have shifted into grateful get-to’s.
I don’t want to waste this beautiful, ordinary life.
I want to live it well.

A Word of Warning: Protect the Sacred

Want this reset to actually reset your life?

Protect it like it matters—because it does.

The 21-Minute Morning Reset will likely fail if you don’t let your people know (gently but firmly) that unless someone is burning, barfing, or bleeding, it can wait.
Yes, those were my 3 emergency B’s when my kids were little.
(Yes, this also applies to dogs, spouses, and Amazon drivers—no matter how much you love them.)

Set the boundary.
Light the candle.
Let this time with Jesus be untouchable.

Because all of it—
The reading, the breathing, the gratitude, the eating, the movement—
It’s worship.

Let’s Do This Together

Not because we have to.
But because we get to.

Let this be the season we stop chasing balance and start choosing wholeness—
One morning at a time.

Because healing doesn’t happen in the hustle.
It happens in the holy pauses.
And maybe—just maybe—that’s where the real becoming begins.

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💡 Want to Go Deeper?

• Try my Delta Peanut Butter Banana Oatmeal Smoothie for breakfast.
• Pair your reset with one of the Revelation Wellness workouts.
• And if you’re brand-new to this rhythm, start with just one piece of the reset. Then add more as you go. Grace over grind. Always.