Jovanna Sauro

Daily rituals that help me stay grounded

Cancer changed me in ways I never expected. While I’m incredibly grateful to be in remission, healing—physically, emotionally, and mentally—it is an ongoing journey. I was diagnosed with stage 2 Hodgkin lymphoma at 32 years old in 2020, and during my four months of intensive chemotherapy, I also pursued my Master of Education in Health Education and Active Living. That program helped me process my experience and shaped many of the wellness habits I carry with me today.

Over time, I’ve developed daily rituals that keep me grounded, present, and connected to myself. These small but meaningful habits remind me to appreciate life and prioritize my well-being.

1. Starting My Morning with My Dog’s Unconditional Love

Each morning, I’m greeted by my husband and my dog—two of my greatest sources of joy. My dog gives me a sense of purpose and reminds me to embrace the simple moments. Pets have an incredible way of sensing our emotions and offering comfort without words. Her presence alone is healing.

2. Gentle Movement & Listening to My Body

Exercise played a big role in my recovery, but I’ve learned to approach it with self-compassion. Some days, I go for a brisk walk in nature; other days, I stretch or practice deep breathing. During treatment, I committed to walking at least 30 minutes daily, and now, I aim for 10,000 steps a day—not as a rigid goal, but as a way to nurture my body.

The power of nature: Spending time outdoors is incredibly healing. Whether it's a forest trail, a quiet park, or simply sitting outside and listening to the wind, being in nature grounds me. It reminds me to slow down, breathe deeply, and appreciate the present moment.

3. Taking Breaks for My Body & Mind

As a cancer survivor, I’ve noticed that I tend to feel tired more quickly than I used to. But instead of fighting it, I’ve learned to listen to my body and give myself permission to rest. Taking breaks isn’t a sign of weakness—it’s an essential part of healing.

A break can be as simple as enjoying a quiet coffee break, taking a short nap to recharge, chatting with a friend or loved one, or stepping outside for fresh air. I used to push through exhaustion, but now I remind myself: rest is productive. Giving my mind and body time to reset allows me to show up as my best self.

4. Nourishing My Body with Balance

During treatment, I had little control over how I felt. Now, I focus on nourishing my body with foods that energize and strengthen me while still enjoying small indulgences. Hydration is also a simple but essential part of my day—I’ve noticed how much it impacts my energy and well-being.

5. Mindful Moments & Self-Compassion

Throughout the day, I check in with myself.

I’ve learned to talk to myself the way I’d talk to my best friend—with kindness, encouragement, compassion, and patience. If I complete a task, especially one that was tough or time-consuming, I take a moment to acknowledge that achievement instead of immediately moving on to the next thing. Celebrating progress, no matter how small, is part of healing.

6. Creating Space for Joy & Connection

Healing isn’t just about physical health; it’s also about finding joy and connecting with others—whether in person or virtually. I make time for things that bring me happiness, whether it’s playing with my dog, spending time with loved ones, or connecting with fellow cancer survivors. Sharing experiences with those who understand is incredibly meaningful, and even a quick check-in with a friend can make a huge difference.

7. Ending the Day with Reflection & Gratitude

Before bed, I reflect on the day—what went well, what I learned, and what I’m grateful for. Some days, it’s as simple as getting a good night’s sleep; other days, it’s the strength I’ve built over time.

I also think about my favourite moment of the day with my dog—her playful energy always brings me joy. These small reflections help me stay present, acknowledge my progress, and appreciate life’s simple moments.

These daily rituals may seem small, but they ground me. They remind me that while cancer shaped me, it does not define me.