Each day begins the same way: a quiet moment, a cup of green tea, and a deep breath. I believe how we start our mornings sets the tone for everything that follows. This is my story—a glimpse into the rituals that help me stay grounded, energised, and inspired. Whether you’re an athlete, a busy professional, or simply someone seeking more peace, I hope my experience offers you something to reflect on and apply in your own way.
The Ritual of Green Tea: A Heritage of Simplicity
Every Thursday morning (and truly, every morning), I begin with green tea. Fresh Vietnamese green tea that instantly revives my spirit. Unlike coffee, which can feel heavy and jittery, green tea gives me a sense of calm clarity. It’s a refreshing tradition passed down from my grandmother.
When she was still with us, she would visit the local market early each morning to buy fresh tea leaves—not the dried kind—and prepare a pot of warm tea before breakfast. I remember sipping that tea as a child, just before heading to school. Even now, decades later, that memory guides my mornings and fills me with a deep sense of rootedness.
Green tea, to me, is a daily affirmation: “Slow down. Be present.” It’s a small but meaningful act of self-care that connects me to my roots and to the present moment.
Listening to My Body: A Lesson in Self-Compassion
Today was supposed to be a cycling session. But life has its own plans. Yesterday, I accidentally knocked my knee on the corner of a table. This morning, it was swollen and turning a bit purple.
Rather than pushing through—something I might have done in the past—I chose to pause. My Ironman race isn’t until November, and healing well is more important than chasing a perfect schedule. This, too, is part of living a balanced life: knowing when to rest.
Instead of biking, I did a yin yoga session. It was gentle, grounding, and just what my body needed. The long stretches in yin allow my body to release tension stored deep in the connective tissues. Practicing in the early morning, with birds singing and the soft rustle of trees outside, is deeply nourishing.
Learning to tune into my body—its whispers, aches, rhythms—has been transformative. Our bodies always speak. The question is: are we listening?
My Evening Training: Swimming with Friends
Though my morning changed, I’m still looking forward to training tonight—a swim at the Olympic-style pool in Sala. The pool is divided into lanes, and everyone is there for the same reason: to train, to improve, to push their limits while supporting one another. Swimming is meditative for me—especially when practicing sighting and staying aligned in my lane. It teaches me discipline and focus, stroke by stroke.
The friend group in evening training is special. Even when we don’t talk much, there’s a shared energy in the pool that lifts me. There’s a silent knowing—we’re all working towards something bigger than ourselves.
What I Don’t Do: The Power of Subtraction
Many people ask how I manage everything—training, work, personal projects, and learning. But the secret lies not in what I do, but in what I don’t do.
Here are a few things I’ve consciously cut out:
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I don’t watch TV.
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I don’t scroll endlessly on social media.
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I don’t eat processed or junk food.
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I avoid staying up late unless absolutely necessary.
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I don’t check messages early in the morning.
These subtractions clear my mental space, preserve energy, and give me more time for things that truly matter—like connection, creativity, and health. Less is truly more.
My Morning Routine: Anchored in Intention
So what do I do instead? My morning routine is sacred. Here’s a snapshot of how my mornings unfold:
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4:45 AM: Wake up gently
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5:00 AM: Light stretching or prep.
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5:30 AM: Meditation. This is the most important part of my day.
Why Morning Meditation Matters
Morning meditation helps me reconnect with myself before the world gets loud. Sometimes, it’s 20 minutes. Other days, I fall into such a deep state of awareness and flow that I lose track of time. My coach often wonders why I start training a bit later—but the stillness I find in meditation is non-negotiable.
In the evening, I also meditate—but it’s more of a wind-down. The real magic happens in the morning. It’s in those quiet pre-dawn hours that the universe feels most alive to me. I experience a deeper connection to myself and the world around me.
Sometimes, the meditation is guided through an app. Other times, it’s free-flowing—simply breath, awareness, and silence. In future blog posts, I’d love to write more about meditation and offer a beginner-friendly guide. But for now, just know: this practice has changed my life. You can read about my favourite meditation teachers here.
Breakfast: Nourishing from the Inside Out
After training, I don’t rush. I sit down for a wholesome breakfast prepared with love—and family.
My mom makes me a custom protein powder from different kinds of beans grown on my uncle’s farm. She dries and grinds them into a fine powder. Every morning, I mix it with oat milk, sometimes add a little mung bean, and pair it with a banana and orange juice. On training days, I add a vitamin C tablet as advised by my coach and take a daily multivitamin.
Breakfast is my slow moment—a time to journal, reflect, and write down what I’m grateful for. This practice grounds me. It’s easy to take blessings for granted—but writing them down, even one or two things daily, has helped me stay humble and joyful.
Work Starts with Creativity
From 8 to 9 AM, I do creative work. I don’t check emails or messages yet. This is my quiet window—when ideas are fresh, and my mind is uncluttered. At 9 AM, we have a 15-minute team check-in. After that, I head to the office, skipping traffic and entering the day fully centered.
This workflow has helped me become more productive, more present, and honestly, more joyful. It’s incredible how much work flows when we’re in a state of ease and presence.
Afternoon Reset: Power Naps with Sound Baths
Lunchtime is followed by a short nap—about 20 minutes. I listen to high-frequency sound bath music from my favorite artists. This helps reset my nervous system. After the nap, I feel like I’ve hit a reset button—refreshed and ready for the rest of the day.
In today’s always-on culture, rest often feels like a luxury. But it isn’t. It’s essential. This simple habit has dramatically improved my energy and clarity.
Evening Flow: Work, Projects, and Learning
Evenings are a mix of:
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Wrapping up work if needed
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Collaborating with my developer and content specialist on Sunny Valley
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Brainstorming podcast ideas
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Reading and learning
Right now, I’m reading $100M Offers by Alex Hormozi. His lessons on business building are practical and deeply inspiring. I’ve been following his YouTube channel religiously. Honestly, the insights there are worth more than an MBA (though I’ve never done one, so I’ll let you be the judge).
What I love about Alex’s teachings is that he doesn’t just share fluff—he shares systems, case studies, frameworks. It’s exactly the kind of learning I need as I build Sunny Valley. His work reminds me that businesses grow through clarity, service, and real value.
Learning Never Stops: The Joy of Growth
Learning is a lifelong journey. I find immense joy in absorbing new knowledge, experimenting with ideas, and applying what I learn to my projects. Whether it’s refining Sunny Valley or creating better systems for my work life, learning fuels everything.
And I don’t just learn for performance. I learn to grow as a human being. That, to me, is the true reward. Whether it’s from books, mentors, podcasts, or failures—each lesson is a seed for future transformation.
A Life of Flow, Not Force
People often talk about hustle. About pushing. But I prefer the word flow.
Flowing doesn’t mean doing less. It means doing what feels aligned, intentional, and joyful. It’s waking up to birdsong, sipping green tea, doing what the body needs—even if that means yin yoga instead of cycling.
It’s making time for deep work, meditation, journaling, connection, and nourishment—without being pulled in every direction by noise.
This kind of flow is sustainable. It’s kind. And it helps me become a better athlete, a better worker, a better human.
How You Can Start Your Own Balanced Morning Routine
If you’re inspired to create your own version of a balanced life, here are a few takeaways:
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Start with one mindful ritual. Maybe it’s green tea. Maybe it’s a 5-minute stretch. Start small.
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Eliminate distractions. Less TV, fewer notifications, more presence.
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Commit to one anchor activity. For me, it’s meditation. What centers you?
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Fuel your body wisely. Wholesome breakfasts really do make a difference.
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Honor your energy levels. Rest is productive. Listen to your body.
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Stay curious. Always be learning. Growth is the sweetest fuel.
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Make time for gratitude. Even just one sentence in your journal can change your mindset.
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Design your day with intention. Don’t let life happen to you. Shape it.
Let’s Flow Together
This was a snapshot of a typical day in my life—a life shaped by morning rituals for a balanced life, by simple joys, discipline, and deep listening. Your rhythm will look different—and it should. The beauty lies in creating a day that works for you.
If you’re feeling overwhelmed or disconnected, try starting with your mornings. Give yourself 30 minutes of intentional space. Sip some tea. Breathe. Stretch. Write. Be still.
You might be surprised by how everything else flows from there.