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3 in 30 Takeaways for Moms

Author: Rachel Nielson

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30-minute podcasts with 3 doable takeaways to help moms love motherhood as much as they love their children. Listen in for practical ideas to make your family life a little better each week.



Hosted by Rachel Nielson, a mother, teacher, and writer
189 Episodes
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 “What if meditation was a part of a child’s daily routine, along with showering and brushing their teeth? How would it change their life?” -Tejal V. Patel May is Mental Health Awareness Month, and we are having episodes all month focused on how to strengthen our own mental health as mothers, as well the mental health of our children. In http://3in30podcast.com/181-emotional-wellness-in-kids (last week’s episode), we learned from Lisa Sabey, founder of Parents-to-Parents, that mental wellness is based on SKILLS. Skills that can and must be taught from a very young age. Research shows that one of the foundational skills for mental wellness is mindfulness--the ability to notice and process our emotions.  In today’s episode, I’m honored to be interviewing  Tejal V. Patel, a mindfulness and https://tejalvpatel.com/ (meditation advocate) for families, who is going to teach us HOW to incorporate daily meditation skills into life with our children, making it as integral a part of our daily routine as brushing our teeth. *** -Tejal V. Patel’s 3 Takeaways for Teaching Kids Meditation-  Know the difference between active meditation and passive meditation, and focus on active meditation with beginners.This means making movement part of your meditation practice, as you build basic meditation skills like breathing.  Don’t try to teach your child meditation in the midst of a meltdown.  With daily mindfulness practice, you will find that massive meltdowns are fewer and farther between because they will build more ability to self-regulate. Be the guide from the side, not the sage from the stage. Even if you yourself have never practiced meditation, you can still teach your kids to do this. You can learn with them!  >>>Will you try any of these tips from Tejal V. Patel? What would you add to her takeaways? Tell us in the comments below! ***   -Sponsors- BetterHelp BetterHelp, the world’s largest provider of therapy, done 100% online. If you feel you might need counseling but are hesitant, nervous, or embarassed to invest in yourself this way, let me assure you that going to counseling will be a gift to your entire family. As you get stronger, so will your family.  BetterHelp is so convenient for busy moms, and you can get 10% off your first month, by going to http://betterhelp.com/3in30 (betterhelp.com/3in30).  Jane.com I am so excited to introduce you to Jane.Com, our https://3in30podcast.com/jane/ (newest sponsor) of the podcast.  Have you ever heard of Jane? It’s a highly-curated, online boutique marketplace featuring the latest in women's fashion trends, accessories, home decor, children's clothing, and more called Jane.Com.  If you are interested in checking out what Jane.com has to offer, they actually helped me create a curated shop page especially for 3 in 30 listeners with some of my favorite items displayed. Go to http://jane.com/3in30 (jane.com/3in30). ***   -Get in touch with Tejal V. Patel!- Book: https://amzn.to/3aO5Ikg (Meditation for Kids: 40 Activities to Manage Emotions, Ease Anxiety, and Stay Focused) Website:https://tejalvpatel.com/ ( Tejalvpatel.com) Instagram: @https://www.instagram.com/tejalvpatel/ (tejalvpatel) Podcast: https://podcasts.apple.com/us/podcast/the-time-in-talks-podcast/id1475581286 (Time-In Podcast) *** -Links Mentioned in Today’s Show- https://amzn.to/3dMXhrd (Just Feel) by Mallika Chopra https://amzn.to/3aOpDzm (Just Breathe) by Malike Chopra -Related Episodes you might be interested in if you like this episode from Tejal V. Patel- http://3in30podcast.com/181-emotional-wellness-in-kids (181: HOW TO ENCOURAGE EMOTIONAL WELLNESS IN KIDS // LISA SABEY)https://3in30podcast.com/captivate-podcast/129-rethinking-meditation-as-busy-moms-dr-leah-weiss/ (129: RETHINKING MEDITATION AS A BUSY MOM // DR. LEAH...
May is Mental Health Awareness Month in the United States, and we have an incredible month of education in store. Today’s episode about emotional wellness in kids is a special one to kick us off.  Our guest is Lisa Sabey, the founder and president of https://www.facebook.com/parentstoparents/ (Parents-to-Parents), an organization dedicated to helping parents whose children are struggling with mental health by providing clear, practical, and evidence-based information and suggestions through filmed documentaries. Recently Lisa’s focus has switched from making documentaries to making educational materials to support new parents early on to understand how to empower their children with mental wellness skills. *** -Lisa Sabey’s 3 Takeaways for Encouraging Emotional Wellness in Kids-  Parents do not cause mental illness. It is important to establish this upfront because when you have a child who is struggling, it only adds more pain and shame if you blame yourself.  Emotional wellness in kids is possible, and it is based on skills that we can learn and teach. We as parents can help to arm our children with the skills they need to deal with failure, rewire negative thinking, and manage complex emotions.  Remember the acronym FAN: F- Face our fears. A - Always connect emotionally first. N - Name emotions as much as needed for our children to understand and process them.  >>>Will you try any of these tips to encourage emotional wellness in kids? What would you add to her takeaways? Tell us in the comments below! ***   -Sponsors- BetterHelp BetterHelp, the world’s largest provider of therapy, done 100% online. If you feel you might need counseling but are hesitant, nervous, or embarassed to invest in yourself this way, let me assure you that going to counseling will be a gift to your entire family. As you get stronger, so will your family.  BetterHelp is so convenient for busy moms, and you can get 10% off your first month, by going to http://betterhelp.com/3in30 (betterhelp.com/3in30).  Jane.com I am so excited to introduce you to Jane.Com, our https://3in30podcast.com/jane/ (newest sponsor) of the podcast. Have you ever heard of Jane? It’s a highly-curated, online boutique marketplace featuring the latest in women's fashion trends, accessories, home decor, children's clothing, and more called Jane.Com.  If you are interested in checking out what Jane.com has to offer, they actually helped me create a curated shop page especially for 3 in 30 listeners with some of my favorite items displayed. Go to http://jane.com/3in30 (jane.com/3in30). *** -Links Mentioned in Today’s Show- https://www.facebook.com/parentstoparents/ (Parents-to-Parents) https://www.imdb.com/title/tt10914182/ (American Tragedy film) https://goingsane.org/ (goingsane.org)  Minds After COVID: https://youtu.be/J60HK7Gk1zQ (https://youtu.be/J60HK7Gk1zQ) Panel discussion: https://www.youtube.com/watch?v=GHxPDuXVWt4&t=193s (https://www.youtube.com/watch?v=GHxPDuXVWt4&t=193s) -Related Episodes you might be interested in if you like this episode about emotional wellness in kids: https://3in30podcast.com/captivate-podcast/kids-emotions/ (077: HOW TO COACH YOUR CHILDREN THROUGH THEIR BIG EMOTIONS (ENCORE!) // GEORGIA ANDERSON OF KNOW HOW MOM)https://3in30podcast.com/captivate-podcast/katherine-reynolds-lewis/ (083: ARE KIDS TODAY HARDER THAN THEY WERE IN THE PAST? // KATHERINE REYNOLDS LEWIS)https://3in30podcast.com/captivate-podcast/transformative-discipline/ (084: THE 3 CS OF TRANSFORMATIVE DISCIPLINE // PART 2 WITH KATHERINE REYNOLDS LEWIS)***   -Additional Resources from 3 in 30 Podcast- Order your copy of the https://3-in-30-podcast.myshopify.com/ (Flecks of Gold Journal), a three-year journal to help you gather the golden moments within your motherhood!  Join our community of heart-fueled mothers on https://www.instagram.com/3in30podcast/?hl=en...
Ralphie Jacobs is the founder of Simply on Purpose, a positive parenting educational company where the heart of the work is focusing on the good, so the good gets better. Ralphie teaches hundreds of thousands of parents around the world through her Instagram, workshops and audio courses -- about looking for the good in their kids, so the good can get better.  You’re going to get a taste of the principles taught in Ralphie Jacobs’ audio course today, and if you decide it’s something like you’d like to learn more about, I truly can’t recommend her audio courses highly enough.  For parents who are ready to invest in creating a more positive home environment for their children, her courses are on sale this week only! *** -Ralphie Jacobs’ 3 Takeaways for Helping your Kids Behave Well-  Use positive reinforcement to strengthen desirable behaviors. In other words, water the flowers, not the weeds! Instead of focusing your energy on the negative behaviors, focus on creating positive associations with behaving well.  Try redirection to teach children what they can do to get their needs met (instead of focusing on what you don’t want them to do). As you do this, you give them tools and skills for the future as well. Create positive behavioral momentum within your home through playfulness and connection. If we can get the momentum going in a positive direction with our kids, they will most likely continue going that way.    >>>Will you try any of these tips from Ralphie Jacobs? What would you add to her takeaways? Tell us in the comments below! ***   -Sponsors- BetterHelp BetterHelp, the world’s largest provider of therapy, done 100% online. If you feel you might need counseling but are hesitant, nervous, or embarassed to invest in yourself this way, let me assure you that going to counseling will be a gift to your entire family. As you get stronger, so will your family.  BetterHelp is so convenient for busy moms, and you can get 10% off your first month, by going to http://betterhelp.com/3in30 (betterhelp.com/3in30).  Jane.com I am so excited to introduce you to Jane.Com, our https://3in30podcast.com/jane/ (newest sponsor) of the podcast. Have you ever heard of Jane? It’s a highly-curated, online boutique marketplace featuring the latest in women's fashion trends, accessories, home decor, children's clothing, and more called Jane.Com.  If you are interested in checking out what Jane.com has to offer, they actually helped me create a curated shop page especially for 3 in 30 listeners with some of my favorite items displayed. Go to http://jane.com/3in30 (jane.com/3in30). ***   -Get in touch with Ralphie Jacobs!- Instagram: https://www.instagram.com/simplyonpurpose/ (@simplyonpurpose) Website: https://simplyonpurpose.org/ (simplyonpurpose.org) *** -Links Mentioned in Today’s Show- Simply on Purpose https://simplyonpurpose.org/all-courses/ (Audio Courses)  Get Ralphie Jacobs’ wooden sign https://www.jaxnblvd.com/products/when-you-focus-on-the-good-the-good-gets-better-wood-sign (here): “When you focus on the good, the good gets better.”  -Related Episodes you might be interested in if you like this episode from Ralphie Jacobs-   https://3in30podcast.com/captivate-podcast/yelling/ (004: HOW TO STOP YELLING AT YOUR KIDS // RALPHIE JACOBS OF SIMPLY ON PURPOSE)https://3in30podcast.com/captivate-podcast/praise/ (026: HOW TO PRAISE YOUR CHILD WHEN IT FEELS LIKE THERE IS NOTHING TO PRAISE // TONY OVERBAY, LICENSED MARRIAGE & FAMILY THERAPIST)https://3in30podcast.com/captivate-podcast/work/ (037: TEACHING CHILDREN TO WORK WITHOUT BEING A DRILL SERGEANT // DANIELLE PORTER)***   -Additional Resources from 3 in 30 Podcast- Order your copy of the https://3-in-30-podcast.myshopify.com/ (Flecks of Gold Journal), a three-year journal to help you gather the golden moments within your motherhood!  Join our community of...
I am so thrilled to connect with you today and share an excerpt from a conversation I had several months ago with a dear friend of mine, https://livefreecreative.co/about/ (Miranda Anderson). Miranda is a blogger, an author, and a mom of three, and she has been on 3 in 30 twice before teaching us how to declutter our schedules and our lives. She has such a unique perspective on life, and I am so grateful that she is my friend and mentor, and that she is allowing me to air today’s episode, which is actually an excerpt from her podcast, https://livefreecreative.co/podcast/ (Live Free Creative).  Back in November, she interviewed me for her show, and I loved the conversation so much, I wanted to bring it here. In this discussion, we talk about three takeaways for finding delight in your motherhood, even in the hardest seasons. I hope you enjoy! *** -3 Takeaways for Delighting in Motherhood-1) Look for the Flecks of Gold. Remember the parable of the miner and how he had to start looking for that particles of gold within the rocks...he had to crack them open and really search in order to find them. That is also true of many seasons of motherhood. The beautiful moments are there if we can train ourselves to see them and give them the weight they deserve in order to find more delight in our motherhood. 2) Declutter your Motherhood of Shoulds. If you notice that you are feeling weighed down in your motherhood–maybe your life is feeling cluttered with commitments or you are constantly beating up on yourself for all the things you “should” be doing–I challenge you to think of your motherhood as a closet that needs a good declutter. What can you get rid of in order to find more delight in motherhood? Sit down and write out all of the “shoulds” that are weighing on you, and ask yourself, “Where did this come from, and does it really fit me and spark joy for me?” If it doesn’t, let it go. 3) Give yourself space to grow. Think of Miranda’s cactus that stayed small until she put it in a bigger pot. Once it had room to spread its roots, it exploded with growth. How can you give yourself more space to grow within your motherhood and your life? I challenge you let this metaphor work in you, to talk it over with a friend or your partner, and make a plan for giving yourself a bit more growing room in your life. >>>Will you try any of these tips for finding more Delight in Motherhood? What would you add to our takeaways? Tell us in the comments below! ***  -Sponsors- Flecks of Gold Journal With this journal, you write down one golden moment you experience each day, as a reminder that no matter how difficult the season is you’re going through, there are still moments of joy. Now through Mother’s Day, the journals are 10% off with the code 3IN30. https://3-in-30-podcast.myshopify.com/ (Shop here.) Jane.com Jane.com a highly-curated, online boutique marketplace featuring the latest in women's fashion trends, accessories, home decor, children's clothing, and more called Jane.Com.  If you are interested in checking out what Jane.com has to offer, they helped me create a curated shop page especially for 3 in 30 listeners with some of my favorite items displayed. Go to http://jane.com/3in30 (jane.com/3in30). ***  -Get in touch with Miranda!- Blog: https://livefreecreative.co/ (https://livefreecreative.co/) Instagram: https://www.instagram.com/livefreemiranda/ (@livefreemiranda) Podcast: https://livefreecreative.co/podcast/ (Live Free Creative Podcast) Miranda's Creative Mentorship: https://www.patreon.com/livefreecreative (https://www.patreon.com/livefreecreative) *** -Links Mentioned in the Episode- Sermon with the Parable of the Miner: https://www.churchofjesuschrist.org/study/general-conference/2011/04/finding-joy-through-loving-service?lang=eng ("Finding Joy through Loving Service," M. Russell Ballard ) *** - Did you like this episode about how to Delight in your Motherhood? If so, check...
It’s National Infertility Awareness week here in the United States, and this is a topic that I am so passionate about and intimately connected with because my two miracle children came to our family after I struggled with infertility for years.  Today’s guest is https://asliceofstyle.com/ (Jenica Parcell), an infertility warrior-mama, advocate and a certified life coach who specializes in supporting those who are going through this trial. Jenica has created an infertility community athttps://thesliceofsun.com/ ( The Slice of Sun )where women coping through infertility can receive and scatter sunshine and support. They have resources like a private Facebook group, newsletter that goes out each Monday, and a new podcast called https://podcasts.apple.com/podcast/id1557339836?mt=2&app=podcast&ls=1 (Fearless Infertility). Jenica is someone who has truly turned her personal pain and heartache into an opportunity to richly support others coping through infertility, and I am honored to interview her today for National Infertility Awareness Week. *** -3 Takeaways for Coping Through Infertility-  You get to choose your thoughts about your circumstances. This means that you can choose to frame your experience in any way that feels good to you at that time.  It’s okay to feel negative emotions. Feel it, move through it, and even within those feelings, choose thoughts that will support you. Be gentle and curious about your thoughts and what results they are giving you. Often, we truly believe that our thoughts are facts, and it takes some gentle curiosity to acknowledge that other thoughts and actions may serve us better.    >>>Will you try any of these tips about Coping Through Infertility? What would you add to her takeaways? Tell us in the comments below! ***   -Sponsors- Flecks of Gold The best tool that I have found for managing my thoughts about motherhood and really any trial I go through is the https://3-in-30-podcast.myshopify.com/ (Flecks of Gold Journal). With this journal, you write down one golden moment you experience each day, as a reminder that no matter how dark the season is you’re going through, there are still moments of joy. If you or a mama you love is going through a difficult trial right now--whether that be infertility, divorce, defiant or struggling teenagers, mental or physical illness, or the death of a loved one, the Flecks of Gold journal would be an incredible gift for them. Now through Mother’s Day, the journals are 10% off with the code 3IN30. https://3-in-30-podcast.myshopify.com/ (Shop here.) Jane.com I am so excited to introduce you to Jane.Com, our https://3in30podcast.com/jane/ (newest sponsor) of the podcast. Have you ever heard of Jane? It’s a highly-curated, online boutique marketplace featuring the latest in women's fashion trends, accessories, home decor, children's clothing, and more called Jane.Com.  If you are interested in checking out what Jane.com has to offer, they actually helped me create a curated shop page especially for 3 in 30 listeners with some of my favorite items displayed. Go to http://jane.com/3in30 (jane.com/3in30). ***   -Get in touch with Jenica!- Blog: https://asliceofstyle.com/ (Slice of Style) Instagram: https://www.instagram.com/thesliceofsun.infertility/ (@)https://www.instagram.com/thesliceofsun.infertility/ (thesliceofsun.infertility) and https://www.instagram.com/jenicaparcell/ (@jenicaparcell) Podcast: https://podcasts.apple.com/podcast/id1557339836?mt=2&app=podcast&ls=1 (Fearless Infertility) Website: https://thesliceofsun.com/ (thesliceofsun.com) ***   -Related Episodes you might be interested in if you are coping through infertility-   012: HOW TO STOP BEING MEAN TO YOURSELF: 3 OF THE BEST TOOLS I LEARNED IN COUNSELINGhttps://3in30podcast.com/captivate-podcast/open-adoption/ (042: HOW TO LOVE SOMEONE WHEN IT’S COMPLICATED OR HARD: LESSONS FROM OPEN...
What do you believe your job is as a mother? This is the question that today’s https://crystalpaine.com/ (guest) Crystal Paine asked the community of women who follow along with her https://moneysavingmom.com/ (popular blog) and https://www.instagram.com/themoneysavingmom/ (Instagram account), The MoneySaving Mom. The answers she received didn’t surprise her because she herself had spent years defining her job as a mom in the same ways that her community of readers was now defining themselves. Crystal says that “the majority of the responses were along the lines of… My job as a parent is to raise responsible, independent adults.  My job as a parent is to raise godly children who love Jesus with all their hearts. My job as a parent is to raise kids who make good choices and are people with good morals and character.” These are all very valid and good aspirations for parenting, BUT...are any of those outcomes truly in a parent’s control? And does a focus on trying to make sure our kids turn out a certain way really lead to us parenting from a place of fear and control, rather than parenting from a place of love and trust? These are the questions that Crystal has grappled with over the past 16 years as she’s parented her four biological children, as well as the foster children whom she’s been honored to have in her home. In her https://amzn.to/2Q6bnKo (latest book) Love-Centered Parenting, Crystal shares how she has transformed from a parent who was obsessed with appearances and outcomes to a parent who is obsessed with love–specifically the love that God has for her and how she can pour that love onto her children.  I can't for you to hear this conversation with her today! *** -Three Takeaways for Love-Centered Parenting- 1. Lean in and Love. Leaning in to Love-Centered Parenting might look like sending up a flare prayer when you are about to lose it and extending your children patience and kindness instead of shutting down their feelings with your anger. Love-centered parenting must include the ability to slow down and listen to our children when they are upset. 2. Listen well. Listening isn’t just about hearing the words that they say, though that is important too...it’s about giving them the benefit of the doubt when they aren’t at their best and listening to their behaviors. Can you tell they are feeling stressed out? Discouraged? Overstimulated? Listening well means going to them and saying “How can I help you?” instead of coming at them with another lecture. 3. Lead with humility.  Love-Centered Parenting isn't about being perfectly patient and loving all the time, and we don’t have to be. Remember that relationships are strengthened through repair, so when you mess up with your kids, just go to them and apologize. "A soft answer turneth away wrath," and when you approach your children with gentle humility, they will soften towards you as well. This kind of parenting will truly build the relationships within our homes. >>>Will you try any of these tips about Love-Centered Parenting? What would you add to her takeaways? Tell us in the comments below! *** -Get in touch with Crystal!- Blog: https://moneysavingmom.com/ (The Money Saving Mom) Instagram: https://www.instagram.com/themoneysavingmom/ (@themoneysavingmom) Podcast: https://crystalpaine.com/category/podcast/ (The Crystal Paine Show) *** -Links mentioned in this episode about Love-Centered Parenting- Crystal’s https://amzn.to/2Q6bnKo (book)! Love-Centered Parenting by Crystal Paine  https://3in30podcast.com/captivate-podcast/kids-emotions/ (Podcast episode) with Georgia Anderson about the power of repair in relationships  https://3in30podcast.com/?s=Dr.+Laura+Markham (Podcast episode) with Dr. Laura Markham about sibling rivalry  *** -Sponsor- I am so excited to introduce you to Jane.Com, our https://3in30podcast.com/jane/ (newest sponsor) of the podcast. It’s a highly-curated, online...
“Once there was a boy who lived by the sea.The sea was old and wise.” These words are the beginning of an exquisite new children’s book that is coming out next month, https://www.amazon.com/gp/product/1419749404/ref=as_li_qf_asin_il_tl?ie=UTF8&tag=3in30podcast-20&creative=9325&linkCode=as2&creativeASIN=1419749404&linkId=876e31210b81d38a06ba10f15cd92830 (The Boy and the Sea) written by Camille Andros. Camille has become a personal friend of mine, and so I got to read the book when it was still in PDF form, and it honestly brought tears to my eyes. The illustrations by Amy June Bates are magical, and the message of slowing down and listening to the whisperings inside of your soul is so powerful. Camille is a mother of six who lives in North Carolina. https://www.amazon.com/gp/product/1419749404/ref=as_li_qf_asin_il_tl?ie=UTF8&tag=3in30podcast-20&creative=9325&linkCode=as2&creativeASIN=1419749404&linkId=876e31210b81d38a06ba10f15cd92830 (The Boy and the Sea) is her fifth published children’s book, and I am so excited to talk with her about how to listen to the whisperings of our intuition and follow the pull of the tides that are tugging at our hearts and guiding us towards a deeper understanding of ourselves.  *** -3 Takeaways to Find and Listen to your Intuition-Camille sums up a daily practice that we can do to strengthen our connection to our inner voice and to God and to listen to your intuition. Those steps are: 1. Find and trust your inner voice. Carve out time every day to be still and find to your intuition. Try to make this time consistent, whether that’s in the shower, first thing in the morning, after your baby goes down to a nap, or at the beginning of your lunch break at work. Make it a consistent routine to be still, to make a quick gratitude list to get you tuned in, or to visualize being filled up and warmed by divine love. 2. Once you’ve tapped into that inner voice, ask a question. The question that Camille often asks is, "What do I need to know right now?" Then she does her best to empty her mind while keeping that question at the forefront, and she notices the thoughts, feelings, and impressions that she has.  3. Take action on what you learn. Camille says she likes to write down the thoughts that come to her when she asks the question,  and then she uses that list of thoughts to create the priorities for her day, week, or month. Sometimes she repeats affirmations that reinforce the message she was given, leaves post-its around the house with reminders, or sets a timer on her phone to go off at certain times during the day to remind her of what she is focusing on and to listen to her intuition. >>>Will you try any of these tips to find and listen to your intuition? What would you add to their takeaways? Tell us in the comments below! *** -Get in touch with Camille!- Camille’s Website: https://www.camilleandros.com/ (https://www.camilleandros.com/) Camille’s Instagram: https://www.instagram.com/camilleandros/?hl=en (@camilleandros) Pre-order your copy of https://amzn.to/3upGz73 (The Boy and the Sea)!  Check out all of Camille’s books https://www.amazon.com/gp/search/ref=as_li_qf_sp_sr_il_tl?ie=UTF8&tag=3in30podcast-20&keywords=Camille%20Andros&index=aps&camp=1789&creative=9325&linkCode=xm2&linkId=8f997193757b92236f9b102cdccecc47 (here).  *** -Links mentioned in this episode- https://brookesnow.com/ep-8-tell-me-who-i-am/ (Brooke Snow)  https://3in30podcast.com/?s=bj+fogg (BJ Fogg episode about habit-formation) http://3in30podcast.com/flecksofgold (Flecks of Gold Journal) *** -Announcement- If you are a mom who has felt the call to start a podcast, but you don’t know where you’d even begin, I want to remind you that I have online courses to help busy moms start and grow podcasts! I teamed up with my dear friend Monica Packer, the host of the podcast About Progress, to create...
With it being April Fools Day this week in the United States, I decided that I wanted to do an episode that is a little lighter–something with a little levity and laughter–and what better way to do that than laughing at the times that we’ve made fools of ourselves with an embarrassing mistake or mishap? Today on the podcast, I have the delight of interviewing Joanne Jarrett, a former family physician turned stay-at-home mom, podcast host, and clothing designer. Joanne says she designed her line of  “‘street-legal pajamas’ so women can be comfy and confident at home or on a Ben and Jerry's run even after we've had it with the bra for the day.” Her podcast is called the “Fancy Free Podcast,” and each week she and her guests share their most embarrassing funny stories so we all feel less alone in our imperfection. Her tagline for the show is “No one is as fancy as they look!” and ain't that the truth?? I am so excited to introduce you to Joanne Jarrett, who I know will make you feel so seen and uplifted through her joyful outlook on the embarrassing moments in life. **** Joanne Jarrett’s 3 Takeaways for Using Embarrassing Moments to Build Connection:Embrace the importance of sharing your embarrassing stories with others. This type of vulnerability and openness doesn’t come easily to everyone, but when you remember why it’s so important, it might give you the courage you need. Remember that sharing our less-than-perfect moments helps people feel closer to us; it helps them feel less alone; and it brings laughter and connection. Keep a mental or actual list of embarrassing stories from your life. I started a note in my phone after recording this with Joanne, and she’s right that the more you allow yourself to revisit these awkward moments from the past, the more funny they become and more and more stories you start to remember.  Identify people or situations that would benefit from vulnerability and connection, and share a not-so-fancy moment with them. This could be as an icebreaker or game at a party or girls night, or it could be in a one-on-one conversation with someone who you can tell needs a laugh, or it could be when you see something embarrassing happen to someone and you know they are feeling silly. Put them at ease by sharing your own missteps, and you will feel closer as a result. What did you take away from this conversation with Joanne Jarrett? Let us know in the comments below! Show Notes http://fancyfreepodcast.com/ (Joanne Jarret’s Podcast) Joanne Jarrett’s Instagram: https://www.instagram.com/fancyfreepodcast/ (@fancyfreepodcast) Joanne Jarrett’s Shoppe:https://shelfieshoppe.com/ ( https://shelfieshoppe.com/)    ^Use the code 3IN30 for https://shelfieshoppe.com/ (10% off!) Joanne Jarrett’s Blog: http://cozyclothesblog.com (cozyclothesblog.com) Related Episodes https://3in30podcast.com/captivate-podcast/humor/ (45: Family Looking Up (Using Humor as a Coping Tool in Motherhood)) https://3in30podcast.com/captivate-podcast/118-how-to-raise-confident-children-marilyn-faulkner/ (118: How to Raise Confident Children // Marilyn Faulkner) https://3in30podcast.com/captivate-podcast/friendship/ (20: How to be a Friend instead of Just Being Friendly // Brooke Romney) Don’t forget! Will you join me in celebrating *National 3 in 30 Day* (3/30) by sharing a favorite episode of the podcast with a friend or on your social media channels, and most importantly, if you have not already done this, could you take a couple of minutes to leave a rating and review for the podcast?  https://www.youtube.com/watch?v=5ri2rUE4cyE (Here’s how to leave a review. ) Make sure you’re on my email list for some other fun 3 in 30 Day surprises this week...you can get signed up at http://3in30podcast.com/takeaways (3in30podcast.com/takeaways!)
I don’t consider myself to be an artistic person, but the truth is, I never even try to do art, so how would I really know?  I think I was excited to try art and creative expression as a child, but during my pre-teens years, I realized that some activities come more naturally and easily to me--meaning I didn’t have to work that hard to be good at them--and others take more effort. So I decided I “wasn’t good” at those activities, and it wasn’t “worth my time” to even dabble in a creative hobby.  We live in a society that is obsessed with productivity and excellence, so we often don’t give ourselves permission to try new hobbies just because we want to or because they feel relaxing or fun. We want to know the outcome will be worth it! We want a finished product. We want a justification for the time and money we invest. Well today’s guest believes that the benefits of having a creative hobby go far beyond a beautiful finished product. Lisa Funk is the founder of HandLettered Design, the company that has sponsored 3 in 30 this month. Through their workbooks, online workshops & materials, HandLettered Design helps you learn the fulfilling hobby of handlettering, while also creating a meaningful mindset.  Lisa is a dear friend of mine who I admire immensely. She is a mother of 4 who struggled for years with depression and anxiety before discovering a variety of tools that have helped her reclaim her happiness and her mental health. One of the biggest tools that has helped her might surprise you...it’s creativity--specifically handlettering.  I can’t wait to hear from Lisa today as she teaches us why it’s valuable to have a creative hobby, even if we think we aren’t naturally creative or artistic, and how to go about turning your creativity into a mindfulness practice that will benefit your mental health.  -3 Takeaways on why to try a creative hobby-Create for the process, not because you’re good at it. It’s okay to love an activity just because it’s fun. You don’t have to be good at it now or ever. Remember the Buddist monks who spent days creating the mandala because of what the process taught them and those who observed them, and then released the final product into nature. Really, creativity can be a reminder that life is about becoming not producing.  Use your five senses to be present while you create. A creative hobby that occupies your body--whether that is handlettering, painting, sculpting, cooking, or gardening--can often allow your mind to settle down and focus. In this way, creative hobbies can become like meditations. Next time you are creating something, try to be really present with the physical sensations you are experiencing. Don’t judge the creation or worry about what other people think. Be aware of your thoughts as you go through the process of creating and notice if perfectionism sneaks in. Don’t judge that, just take note and remind yourself, “This is good practice for me to overcome perfectionism, a little each day.” I love that Lisa pointed out that there’s a mindful way to do creativity and a painful way to do creativity. Let’s choose to make our creativity mindful and restorative by leaning into the process instead of fixating on the product.  >>>Are you inspired to try a creative hobby? Tell us about it in the comments below! -Show Notes- Instagram: https://www.instagram.com/handlettereddesign/ (@HandLetteredDesign) Facebook: https://www.facebook.com/HandLetteredDesign (HandLetteredDesign) https://handlettereddesign.com/ (HandLetteredDesign.com) 10% off your first month of online counseling with http://betterhelp.com/3in30 (BetterHelp) - use code 3in30 10% off any products at http://handlettereddesign.com (Handlettereddesign.com) - use code 3in30 -Sponsors- HandLettered Design HandLettered Design, can teach you how to create this stunning hand lettering through their step-by-step workbooks and online workshops.  Whether or...
Naomi Davis started https://lovetaza.com/ (blogging) in 2007 when blogging was a fairly new thing. She used her site, Love Taza, to document her newlywed life in New York City, where she was finishing up a degree in dance at Julliard. Naomi had no idea when she began documenting the adventures of her daily life, that her following would grow to millions of people around the world who would continue to follow her life for over a decade, as she added not one, not two, but five children to their family. (A girl, two boys, and then a set of baby girl twins at the end!) Over the past few years, Naomi and I have struck up an online friendship, and I have been so impressed by her level-headed humility despite years of being in the spotlight. I am thrilled to get to interview her today about her https://lovetaza.com/book/ (new book), A Coat of Yellow Paint: Moving Through the Noise to Love the LIfe Your Life. Her book is available now for pre-order and will officially release the first week of April.  -3 Takeaways to get you Adventuring with Kids See your life as an adventure. Can you reframe the challenges of your life as possible adventures? Remember, heroes always face unexpected challenges and make mistakes along the way, and you will too. Cultivating an adventure mindset will help you to make the mundane magical and the mistakes meaningful. Get your armor ready. When you attempt adventuring with kids, expect it to be, well, an adventure. Arm yourself for the day with the supplies and tools you need to make it as smooth as possible, but the most important thing you need to bring along with you is a mantra–some truth that will remind you or your intention if things start to get crazy...“I can do hard things” or “Adventures are worth the struggle” or whatever resonates with you. As Naomi says, “Don’t leave home without your mantra.” And third and finally, remember “Every day instead of someday.” Instead of waiting for some hypothetical time in the future when our lives will be easier, we can choose to infuse a bit of adventure into our every day. That might mean making memories at home through playfulness and creativity, or it might mean getting brave and going for a bigger adventure that others say will be too hard or inconvenient. In my experience, as we choose to live a life we love every day, instead of waiting for someday, our motherhood will feel so much more meaningful and fulfilling. >>>Will you try any of these tips to start adventuring with kids? What would you add to her takeaways? Tell us in the comments below! -Links mentioned in this episode about  adventuring with kids- Naomi’s https://lovetaza.com/ (Blog) Naomi’s Instagram: https://www.instagram.com/taza/?hl=en (@taza) Naomi’s Book: https://amzn.to/3uQR5ob (A Coat of Yellow Paint: Moving through the Noise to Love the Life You Live) Brooke Romney’s Instagram post: https://www.instagram.com/p/CLma2QCBVg5/ (“I’m not making memories; I’m growing relationships.”) -Sponsors- HandLettered Design HandLettered Design, can teach you how to create this stunning hand lettering through their step-by-step workbooks and online workshops.  Whether or not you consider yourself to be naturally artsy, I know that HandLettered Design has a workbook that is perfect for your level, and you can get 10% off any of their products, including their best-selling Creative Lettering Bundle for beginners, with the code 3IN30.  http://handlettereddesign.com (Handlettereddesign.com) Code 3in30 BetterHelp BetterHelp, the world’s largest provider of therapy, done 100% online. If you feel you might need counseling but are hesitant, nervous, or embarassed to invest in yourself this way, let me assure you that going to counseling will be a gift to your entire family. As you get stronger, so will your family.  BetterHelp is so convenient for busy moms, and you can get 10% off your first month, by going to http://betterhelp.com/3in30...
Have you ever wondered how you can lighten the mental load that you carry around as a mother? Do you ever feel a bit crushed and underappreciated for it?  Remembering to register the kids for a summer camp, or buy new seasonally appropriate clothes for them every few months, or address a behavioral issue that you see arising, or research a therapist, a doctor, a sports team, or an opportunity you’d like them to be apart of...these are just a few examples of work that parents do behind the scenes to support their children, and often, a large majority of this type of work falls on mothers, whether or not they are working outside the home.  In today’s episode, I am so excited to introduce you to two women who are passionate about helping women get clarity and control around the mental load that they are carrying, through a data-driven solution that makes the mental load quantifiable. Felicia and Aileen are two moms that work is shining a light on all the unpaid, overlooked and often isolating work women do everyday through theirhttps://tendtask.com/ ( blog) at tendtask.com and their app, Tend: Task Manager & Journal. I can’t wait for these women to tell you more about their brilliant app, and a three-step process you can start today if you’d like, in order to lighten your mental load. -3 Takeaways to lighten your mental load as a motherTrack what you do every day. You can do this using their free app, Tend: Task Manage and Journal, or you can just do it on a sheet of paper. Write down everything you do and how long it took, so you can get a concrete idea of where you’re spending your time and how much you’re actually getting done each day, even when it feels like you’re getting nothing done each day. I love that their app has many typical mom-tasks pre-installed, so you can look through them and check them off at the end of the day as part of your “got done” or “ta-da list.” Assess your data. Go over your got-done list and mark next to each task whether it filled your tank or drained it. If you are finding your day is 80% draining and 20% fulfilling, that could be a good place to start thinking about how you’re spending your days. It’s also very helpful to bring your data to a trusted friend or partner and have them look over it with you and help you see where you could make some changes to lighten your mental load. Which leads perfectly into our final step: Delegate or delete tasks that are adding too much weight to your mental load. Essential to this step will be having a conversation with your partner and your kids to find out what they can take on or what you can all choose to cut out completely. Remember, you’re all on the same team, and the work that needs to be tackled is the enemy. You can figure out together how to get the family can work together to carry the invisible mental load, without all of it landing on mom. >>>Will you try any of these tips to lighten the mental load? What would you add to their takeaways? Tell us in the comments below! -Links mentioned in this episode- https://tendtask.com/ (https://tendtask.com/) Tend Task on https://www.instagram.com/tendtask/ (Instagram) http://www.drjuliehanks.com/tag/ta-da-list/ (Dr. Julie Hanks’ “Ta Da List” ) -Sponsors- HandLettered Design HandLettered Design, can teach you how to create this stunning hand lettering through their step-by-step workbooks and online workshops.  Whether or not you consider yourself to be naturally artsy, I know that HandLettered Design has a workbook that is perfect for your level, and you can get 10% off any of their products, including their best-selling Creative Lettering Bundle for beginners, with the code 3IN30.  http://handlettereddesign.com (Handlettereddesign.com) Code 3in30 BetterHelp BetterHelp, the world’s largest provider of therapy, done 100% online. If you feel you might need counseling but are hesitant, nervous, or embarassed to invest in yourself this way,
I can think of almost no other role in this life that requires as much emotional resilience as being a mom. Being a resilient mom means to be able to withstand or recover quickly from stress and challenges, and our roles as mothers give us plenty of opportunities every day to practice this skill. From enduring a whiny toddler hanging on your legs all day, to discovering upsetting texts on your teenager’s cell phone, to trying to meet a work deadline while also managing all of the moving parts of family life, to having a child scream at you that they hate you at the end of a long day…. Sometimes motherhood feels like a never-ending exercise in patience, grit, and self control. One thing I know for sure is that the more we become emotionally resilient moms, the easier it will be to handle all of the ups and downs of motherhood. And the good news is, emotional resilience is something that we can develop more of and get better at over time. Today’s guest is Dr. Jen Riday, a mom of 6 with a Ph.D. in Human Development and Family Studies. She’s the host of the https://www.jenriday.com/podcast/ (Vibrant Happy Women Podcast) and her mission is to help busy moms get off the hamster wheel and find balance so they can be their best selves and love their lives again. Due to her mix of academic expertise and personal experience mothering a large family, Jen is uniquely qualified to teach practical tools that bridge the gap between research and "real life,” and I know my conversation with her today will give you a few practical ideas for how you can become a resilient mom in this important way. -3 Takeaways on how to become a more resilient momPractice holding space for yourself. This may sound like a bit of a nebulous concept, but I love the simple way that Jen defined it. She said it’s “giving myself space to understand what I think and what I feel.” We can hold space for ourselves by not overfilling our schedules, by creating a personal retreat within our homes, or developing a meaningful journaling or meditation practice that just gives us the chance to metabolize our experiences and learn from them. I love that Jen pointed out that holding space for yourself is true self-care. Feel it to heal it. The best way to process emotions is to “stick with them,” as Jen said, or in other words, stay in your body and notice them, name them, envision them, and breathe them in without judgement or overthinking. If you would like to dive more into this concept, I’d love to remind you about the episode I did with my counselor a few months ago called “How to Heal your Relationship with Food this Year. Create healthy boundaries. This is essential if you want to protect your ability to stay resilient--you have to know what you need emotionally and how to guard it, as well as know what is not your stuff to handle. Boundaries are what you will do to protect your needs, not what you expect others to do because as Jen said “I am responsible for MY thoughts, feelings and actions and NOT responsible for the thoughts, feelings and actions of another person."  >>>Did you relate to these tips on how to become a more resilient mom? What would you add to her takeaways? Tell us in the comments below! -Show Notes- Jen Riday http://jenriday.com (Website) Jen Riday http://instagram.com/jen.riday (Instagram) Jen Riday http://facebook.com/jenriday (Facebook) https://www.jenriday.com/podcast/ (Vibrant Happen Women Podcast) https://www.amazon.com/Body-Keeps-Score-Healing-Trauma/dp/0143127748/ref=sr_1_1?dchild=1&gclid=Cj0KCQiA7NKBBhDBARIsAHbXCB7TPke8PJDC5wbZfRLcZtUayhETRPsqS3bqDEErK-K88kD_-D2nvRIaAvk4EALw_wcB&hvadid=241620573485&hvdev=c&hvlocphy=9025852&hvnetw=g&hvqmt=e&hvrand=6685999668748733194&hvtargid=kwd-52082394281&hydadcr=15524_10340834&keywords=the+body+keeps+the+score&qid=1614099824&sr=8-1&tag=googhydr-20 (The Body Keeps the Score) by Bessel van der Kolk...
In this episode, we get to hear from an amazing woman and cheerleader for moms, Andrea Faulkner Williams, co-founder of this month’s podcast sponsor, https://3in30podcast.com/tubby_todd/ (Tubby Todd Bath Co). Andrea is a mother of four who is passionate about empowering women to take care of themselves while they take care of their little ones–and this is never more important than right after a woman has a baby. Childbirth and the postpartum recovery are soul-stretching, and in today’s episode, Andrea Faulkner Williams focuses on the importance of taking care of Mom after she has a baby - no matter if this is her first baby or her fifth baby. Every single birth and postpartum experience is completely different, and we do ourselves and each other such a disservice when we minimize or rush postpartum recovery, self-care, and community-care for new moms. I know that after my daughter Sally was born, I needed so much more hands-on help than I was expecting. I’d had a difficult pregnancy and delivery and needed to do a lot of physical healing, and on top of that, my hormones and emotions were out of control, with debilitating anxiety, insomnia, and panic attacks.  I was also in a unique position because I was already a mother via adoption, but this was my first time ever delivering a baby–so I was healing from that AND learning how to breastfeed and doing all of the “first time” mom things, even though I wasn’t a first-time mom.  My mother-in-law had come to town to help me for the week after the baby was born, and I’d thought that would be more than enough help. I quickly discovered that we needed her to just take care of my toddler and the house, and I needed someone to take care of me and the baby–to help me hobble to the bathroom while I was healing, bring me food and manage my emotional breakdowns. I felt like a wimp that I needed so much help, but my good husband tried to call into work to get a few extra days off. Unfortunately, he was fairly new at his job at the time, and they weren’t very flexible with him, which was honestly really disappointing. I only share all of this to say that childbirth and postpartum is no joke, and I really do believe that we as a society need to do a better job of supporting new moms and encouraging them to take care of themselves without feeling guilty or weak.  Andrea Faulkner Williams is here today to teach us three ways that we can do a better job of caring for ourselves after a baby, no matter if it’s our first baby or our fifth!   3 Takeaways from Andrea Faulkner Williams about Taking Care of Mama after a Baby-Listen to Mama. As new moms, we need to listen to our intuition as it guides us to what our bodies and souls need. We also need to be aware of our negative self-talk so we can STOP listening to it.  Give yourself time. Remember that when you add a new human to your family unit, everything changes, and it may take months or even years to get into the groove of a new normal. Be gentle with yourself and with your relationships. Ask God for one or two things that you can focus on doing for yourself and your family and let go of the rest until a different season. You’ve got this, Mama! This is the truth, and you deserve to believe this–and if you can’t yet believe it because you don’t have the adequate resources in your life, then please reach out for professional support and social support. Your kids deserve a happy mom, and you deserve to be a happy mom.    >>>Did you relate to Andrea Faulkner Williams’ tips on self-care after you have a baby? What would you add to her takeaways? Tell us in the comments below!   -Show Notes- Andrea Faulkner Williams’ Instagram: @https://www.instagram.com/andreafaulknerwilliams/ (andreafaulknerwilliams )...
February is https://www.nationaleatingdisorders.org/get-involved/nedawareness (National Eating Disorder Awareness Month), and I am thrilled to bring a true expert on this topic to the podcast today, as I know we all want to raise kids with healthy self-image and body-image. https://www.zoebisbing.com/ (Zoë Bisbing) is a licensed psychotherapist with specialties in eating disorders, body-image concerns, and perinatal mental health. She holds a Master of Social Work from New York University and a certification in Family-Based Treatment from the Institute for Child and Adolescent Eating Disorders. She has also completed additional training in CBT-E through the Centre for Research on Eating Disorders at Oxford.  Zoe is also the co-founder of https://www.fullbloomproject.com/ (The Full Bloom Project), a body-positive parenting resource through which she co-hosts the Full Bloom Podcast and speaks to groups of parents and professionals about how to help young people develop positive relationships with their bodies.  - 3 Takeaways to be a Body-Positive Parent-Health and weight are not one in the same. It is perfectly fine to value health as a family, but we need to teach our kids that you can’t tell how healthy someone is by looking at them. Many people in larger bodies are very healthy, and it’s important to point out examples of that to our kids and to ourselves to challenge our biases.  Stay in your lane with regard to feeding. Body-positive parents strive to take the morality out of food and believe that all foods -- candy and carrots alike -- can fit into a healthy diet. Remember Ellyn Satter’s https://www.ellynsatterinstitute.org/wp-content/uploads/2016/11/handout-dor-tasks-cap-2016.pdf (division of responsibility): Parents are in charge of when, where, and what food is served...but kids are in charge of whether or not they eat it and how much they eat.  It’s never too early or too late to create a body-positive home. For parents of kids of all ages, your work is really to focus on looking inward, at your own relationship with food, your body and diet culture. You have an opportunity to think about your own biases, particularly your anti-fat bias, and start to challenge some of those. Don’t be afraid to talk to your older kids about this work you are doing within yourself and telling them that you want to change the way you’ve done things in the past to be more body-positive.  -Show Notes- https://www.fullbloomproject.com/ (fullbloomproject.com ) https://www.instagram.com/fullbloomproject/ (@fullbloomproject) https://www.fullbloomproject.com/bodypositiveparenting (The ABC Guide to Body-Positive Parenting) https://www.ellynsatterinstitute.org/wp-content/uploads/2016/11/handout-dor-tasks-cap-2016.pdf (Ellyn Satter’s Division of Responsibility in Feeding)  *** -Sponsor- Many thanks to this month's sponsor, Tubby Todd Bath Co! To find out which of their products are my favorites, and to receive 15% off, go to http://3in30podcast.com/tubbytodd (3in30podcast.com/tubbytodd). Don’t forget to use the code 3IN30TT for 15% off!   *** -Related Episodes- https://3in30podcast.com/captivate-podcast/164-natalie-shay-healing-your-relationship-with-food/ (Episode 164: 3 Ways to Heal Your Relationship with Food This Year // Natalie Shay) https://3in30podcast.com/captivate-podcast/eating-disorder/ (Episode 073: A True Story of Answered Prayers: 3 Essays I Wrote in Therapy) https://3in30podcast.com/?s=72 (Episode 072: Making Peace with Food (and Yourself) Through Intuitive Eating // Taryn Palmer ) https://3in30podcast.com/captivate-podcast/012-how-to-stop-being-mean-to-yourself-3-of-the-best-tools-i-learned-in-counseling/ (Episode 012: How to Stop Being Mean to Yourself: 3 of the Best Tools I Learned in Counseling ) *** -Additional Resources from 3 in 30- Don’t forget to reserve your copy of the https://3-in-30-podcast.myshopify.com/ (Flecks of Gold Journal), a three-year...
For a long time, I have been wanting to devote an episode to the mothers in our community who have gone through or are going through the grief of a divorce or a relationship breakup. If you are grieving the loss of a key relationship in your life, while also trying to manage a home and a job and be emotionally available to your children who might also be grieving, the load you are carrying might feel absolutely crushing. I want you to know that I see you, and I want 3 in 30 to be a resource of support and community for you. Our guest today is https://www.instagram.com/therapist.tracie/ (Tracie Pinnock), a Licensed Marriage & Family Therapist with a virtual psychotherapy practice where she works with women and couples. She helps women cope with the stress of challenging life transitions, such as breakups, dating, remarriage and navigating blended families. She is particularly passionate about helping women overcome challenges that leave them feeling stuck so that they can pursue their self-defined ideas of happiness.  In the episode today, she would like to share with you some of the tools she shares with her clients in order to help them cope with and heal from heartbreak.  *** -3 Takeaways for Mothering through Divorce and HeartbreakAllow yourself to grieve. We tend to associate grief specifically with death, but the reality is that we grieve any significant loss in our lives. When we struggle to acknowledge this about breakups, it prevents healing.  Identify and utilize your resources. It's important to the healing process to seek out help for the things you need help with. Sit down and make an inventory of what you and your kids need right now and brainstorm some people or resources that might be able to help.  Design your ideal life/parenting situation. This is the part of the healing process that is about regaining hope. Journal about what you want your life to look like, particularly in the realm of family and parenting.  Friends, there is healing after heartbreak. I know it may not feel like that in the moment, but there is. You can reach out to https://www.instagram.com/therapist.tracie/ (Tracie) for additional professional support, and don’t forget about our long-time podcast sponsor http://betterhelp.com/3in30 (BetterHelp), which offers online counseling on a variety of topics. Whatever you are going through right now, please know that I am rooting for you. So many people are! You are a great mom, and it’s okay if you have to turn on movies for your kids for a little while, as you mother through heartbreak. Give yourself lots of grace and room to heal.  *** -Show Notes- Tracie’s Instagram: https://www.instagram.com/therapist.tracie/ (@therapist.tracie ) Tracie’s email: tracie@tphtherapy.com *** -Sponsors- Many thanks to this month's sponsor, Tubby Todd Bath Co! To find out which of their products are my favorites, and to receive 15% off, go to http://3in30podcast.com/tubbytodd (3in30podcast.com/tubbytodd). Don’t forget to use the code 3IN30TT for 15% off! *** -Related Episodes- https://3in30podcast.com/?s=healing+after+betrayal (Episode 068: Healing After Betrayal in your Marriage // Mika Perry) https://3in30podcast.com/captivate-podcast/stepparenting/ (Episode 071: Step-Parenting from Love // Amanda Louder) https://3in30podcast.com/captivate-podcast/open-adoption/ (Episode 042: How to Love Someone When It's Complicated or Hard) *** -Additional Resources from 3 in 30- Don’t forget to reserve your copy of the https://3-in-30-podcast.myshopify.com/ (Flecks of Gold Journal), a three-year journal to help you gather the golden moments within your  motherhood!  Join our community of heart-fueled mothers on https://www.instagram.com/3in30podcast/?hl=en (Instagram)! For a monthly recap of ALL of the takeaways from the month, sign up http://3in30podcast.com/takeaways (here). 
Do you and your spouse speak the same love language? My husband, Ryan, and I DO NOT. I am a words of affirmation girl, through and through. Ryan, on the other hand, is a man of few words. He craves quality time. When we were dating, we were smitten and of course went above and beyond to speak each other’s love language. He wrote me love letters, and I relished in spending quality time with him on our date nights and every moment I could possibly find. One of my fond memories from that time is going for nightly jogs together under the stars of our college town. It was kind of a perfect balance for our needs because it was quality time together to suit Ryan, but he also had to do all the talking because I couldn't breathe while trying to keep up with him. So he talked to me and filled my cup, and I spent time with him and filled his cup I recently said to Ryan, “I feel bad about how much I've changed since we got married. You thought you were marrying a girl who was really active and into exercising with you. And that is not at all the way it's turned out.” He thought about that for a second and then he shrugged and said, “Eh, it's okay. When we were dating, you thought I was good at words of affirmation. And when was the last time I wrote you a love letter?” So it turns out that we both pulled the bait and switch on each other. Can any of you relate?  Marriage is so different from dating and the ways that we speak love to our partner may change as we change and as our life responsibilities change. It can be easy to take each other for granted or even to resent our spouse for the ways that we perceive them as falling short of the “ideal” that we had in our mind when we were dating.  As we head into the month of February, I thought I would pull this episode from the archives and re-air it because it’s one of my favorites that I hope might help all of us to see our partner with more grateful eyes. -Three Takeaways- Notice your partner’s unique expressions of love. Have “eyes to see and ears to hear” and don't just take for granted the things that they always do that come naturally to them.  Teach your partner how to love you well, without the expectation that they will do it perfectly. Thank them when they get it just right, or model it for them in a way that's replicable. Remember, the only person that you can change is yourself. Choose to see the best in your spouse and forgive their shortcomings, whenever possible.   -Links Mentioned- Online marriage counseling: http://www.betterhelp.com/3in30 (betterhelp.com/3in30) https://www.5lovelanguages.com/ (5 Love Languages) by Gary Chapman https://shareasale.com/r.cfm?b=1550891&u=2088177&m=96687&urllink=&afftrack=0 (Loom Connection Journals) -Related Episodes- https://3in30podcast.com/captivate-podcast/love-language/ (Episode 018: Simple Ways to Speak Your Partner’s Love Language // Celeste Davis) https://3in30podcast.com/captivate-podcast/sex/ (Episode 058: What Happened to My Sex Drive, and What Can I Do to Get It Back? // Dr. Jennifer Finlayson-Fife) https://3in30podcast.com/captivate-podcast/family-valentines/ (Episode 065: 3 Easy Valentines Traditions for the Whole Family // Sarah McKenna) -Sponsor- Many thanks to this month’s podcast sponsor, Tubby Todd Bath Co! Each bath product that they sell is made with clean ingredients and works hard to nourish, hydrate, and condition skin from head to toe. You can get 15% off anything on the Tubby Todd website by using the code 3IN30TT! -Additional Resources from 3 in 30 Podcast- Don’t forget to reserve your copy of the https://3-in-30-podcast.myshopify.com/ (Flecks of Gold Journal), a three-year journal to help you gather the golden moments within your  motherhood!  Join our community of heart-fueled mothers on https://www.instagram.com/3in30podcast/?hl=en (Instagram)! For a monthly recap of ALL of the takeaways from the month, sign up...
I have loved writing stories all my life. I even remember that one of my favorite Christmas presents as a kid was a little “become an author” kit where it supplied special paper for me to write a story and draw the pictures, then send the pages to a company that would bind it as a real hard-cover book. It was magic when my book arrived back to me in the mail! I felt like a real published children’s book author! Well today on the podcast, I get to interview an actual real children’s book author who has a unique message for us about how we as parents can use stories as a tool to get to know our kids better and to teach and guide them--and she’s not talking about using pre-published children’s books...she’s talking about using our own made-up stories, whether or not we would consider ourselves to be writers. https://elizabethpagelhogan.com/ (Elizabeth Pagel-Hogan) writes Fiction and non-fiction for many magazines including Highlights for Children, Muse, Cricket, and Spider. She also writes books for the educational market, from PK-2nd to high reading level middle schoolers. She is a mom of three kids, ages 15, 13, and 11...and I can’t wait for you to hear from her about how she has used stories within her parenting! Three Takeaways to Use Stories as a Parenting Tool Start with something you want to figure out about your child and then build a story around that. See if using a story to interact with your child around that topic can help give you some clues to get to know his or her needs better. Invent a story about a character like your child, instead of calling him or her out directly. Remember this can even be an animal! As your child relates to the character in the story that is like him or her, he may learn lessons about courage, consequences, perseverance, and more.  Encourage your child to write a story about a character like themselves. This will give them the opportunity to express some of their pent up emotions and questions, and it will give you insight into what they are thinking about or dreaming about. It’s a great way to connect emotionally and creatively. I know for some of you, writing stories might be way outside your comfort zone, but I encourage you to give it a try this week to see if it can help you navigate a parenting issue you’re struggling with. Get some paper and a stapler and get creative. You might be surprised at the outcome! Show Notes Elizabeth’s website: https://elizabethpagelhogan.com/ (https://elizabethpagelhogan.com/) Elizabeth's Twitter: https://twitter.com/ElizPagelHogan (@ElizPagelHogan) https://amzn.to/3iMRL8q (What Should Danny Do?) by Adir Levy Sponsor Many thanks to this month’s podcast sponsor,http://betterhelp.com/3in30 ( BetterHelp), the world’s largest provider of online therapy. Use the code 3in30 for 10% off your first month! Related Episodes https://3in30podcast.com/captivate-podcast/how-to-help-your-teen/ (Episode 094): How to Help Your Teen Live a Better Story https://3in30podcast.com/captivate-podcast/how-to-make-reading-with-your-kids-more-fun-less-stressful-janssen-bradshaw/ (Episode 145): How to Make Reading with Your Kids More Fun and Less Stressful // Janssen Bradshaw https://3in30podcast.com/captivate-podcast/rewire/ (Episode 019): Helping our Kids Rewire Difficult Behavior // Chrissy Austin Additional Resources from 3 in 30 Don’t forget to reserve your copy of the https://3-in-30-podcast.myshopify.com/ (Flecks of Gold Journal), a three-year journal to help you gather the golden moments within your  motherhood!  Join our community of heart-fueled mothers on https://www.instagram.com/3in30podcast/?hl=en (Instagram)! For a monthly recap of ALL of the takeaways from the month, sign up http://3in30podcast.com/takeaways (here). 
Today is Dr. Martin Luther King day in the United States, and I am honored to have the opportunity to dive a bit deeper into his work, particularly as we face such a difficult and contentious time in our country. When you think about Dr. Martin Luther King Jr. What comes to mind? You probably think of his famous “I Have a Dream Speech,” his emphasis on non-violence, or one of his famous quotes about love, such as “Hate cannot drive out hate. Only love can do that.” These often highlighted aspects of his work are absolutely an accurate depiction of who he was and what he stood for...but they are an incomplete depiction who he was and what he fought for. As White Americans, we often sugarcoat and whitewash the legacy of Dr. King, while remaining ignorant of the true focuses on his work and how it remains largely unfinished today. I am as guilty of this as anyone else, which is why I sought out two experts to be our guests on the podcast today, Mike and Emily Green of http://commongroundconversations.com (Common Ground Conversations on Race in America). Mike and Emily are going to talk to us about the three major systemic focuses of Dr. King’s work and what we as mothers can do to continue his work ourselves, as well as raise children who will be aware of injustice and willing to fight for true equity in our country. I want to acknowledge upfront that this episode is going to be dense. There may be terms that you don’t recognize, history that you are unfamiliar with, and possibly even facts shared that make you feel uncomfortable or defensive. My challenge for you is just listen. Listen and learn. Take notes of things you don’t understand or you want to look up later and learn more about. The best way that we can honor Dr. King today and every day is to learn his history and the history of our country, even the stuff that makes us uncomfortable–and to have the courage to look at current conditions and acknowledge inequalities, particularly for communities of color. It is my greatest hope that this episode will be a springboard for you to learn more and think more deeply, to have discussions with your families, within your communities and schools and local governments, and seek for equitable solutions for all of our children. *** Three Focuses on Dr. Martin Luther King’s Work and the Negro Revolution:  End racial segregation in schools End racial discrimination in housing/home ownership End racial discrimination in banking and access to capital These three areas are very connected to each other, and unfortunately, research shows that a huge disparity between white America and Black America continues to exist in all three of these areas.(Listen to the full interview for more history and data.) *** Quotes from the Episode: ”We inherited a society that we did not have a hand in creating, but we do have a role to play in the society that we pass on to future generations.” Mike Green “We can’t teach what we don’t know.” Emily Green “Even though this learning can feel overwhelming, the truth is that as we learn, a next right step really does open up for us.” Emily Green *** Show Notes http://commongroundconversations.com (CommonGroundConversations.com) Connect with Emily on Instagram: https://www.instagram.com/emilygreen27/ (@emilygreen27) https://keybookstore.com/woocommerce-search/keyword/why+we+can%27t+wait/search-in/product/cat-in/all/search-other/product (Why We Can’t Wait) by Dr. Martin Luther King Jr ^Consider purchasing from a black-owned bookstore instead of Amazon! (Linked) https://www.oprahmag.com/entertainment/books/a33497812/black-owned-bookstores/ (List of black-owned bookstores by state ) *** Related Episodes Ep 101: https://3in30podcast.com/captivate-podcast/talking-about-skin-tone-with-brownicity/ (Why & How to Talk to Your Kids about Skin Tone & Race) // Dr. Lucretia Berry Ep 113: https://3in30podcast.com/captivate-podcast/113-teach-kids-about-racism/ (Teaching
For hundreds of thousands of people all over the world, January is the month of the new diet. I’m sure most of us have been there with a new year’s resolutions to cut out all sugar, do a Whole 30, or lose 20 lbs. If you currently have a new year’s resolution like this, that’s okay...I don’t want this episode to shame you or make you feel like you’re doing something wrong...I just want to give you additional perspective on ways you can care for your body that seemingly have nothing to do with food--and yet have everything to do with food. If you’ve listened to 3 in 30 from the beginning, you may know that I have a long history with eating disorders. It started for me when my mom was dying of cancer when I was in college, and I used harsh food restriction and excessive exercise to deal with my grief and try to find some control in my life. A few years later, when I was going through infertility, I started binge-eating, again trying to use food to numb my pain, but this time trying to shove it down through excess. After we adopted my son Noah, my disordered eating patterns only worsened due to the stress of new motherhood, and I knew it was time for me to seek some professional help. That is when I first started seeing a counselor, and I have been utilizing counseling as a tool to support my mental health fairly consistently in the almost ten years since. That’s a lot of therapy, and it has done me a WORLD of good. My relationship with food and my body is still occasionally a struggle for me, but overall, I am in a completely different place than I was before I started counseling-- with so many more tools for emotional resilience, so much more perspective on the value of my body beyond just what it looks like, and so much more self-assurance in who I am. Today, I am thrilled to get to interview my favorite therapist I’ve ever worked with, https://www.instagram.com/natalieshayhealing/ (Natalie Shay.) Natalie is a registered psychotherapist in Canada who has also been trained in somatic work, mindfulness, and life coaching. She has specialized in working with binge eaters and emotional eaters for over 15 years and has supported thousands of people to heal their relationship with food and their bodies, including me! I have worked with Natalie for almost 5 years now, and I can’t wait to introduce her to you today! *** 3 ways to heal your relationship with food this year: Prioritize self-care.  Tap into your body and soul and ask, “What do you need?” A clue to what your soul needs might be how you feel before, during, and after an activity, so make sure you pause long enough to evaluate that. Start connecting with your physical body. Many of us spend the majority of time in our heads, and we may not even realize it. When we find ourselves outside of our bodies, we can bring ourselves back by jumping up and down, squeezing a pillow, running or walking, taking a hot bath or shower, breathing in essential oils, etc. Remember that food is not your enemy. Acknowledge the ways that food has supported you in times when you really needed it. Experiment with other coping skills that you might want to add to your emotional toolbox over time, without eliminating food altogether, so you have a nice variety in there. *** Show Notes Natalie’s Website: https://www.natalieshay.com/ (natalieshay.com) Natalie’s Instagram https://www.instagram.com/natalieshayhealing/ (@natalieshayhealing) Natalie’s FREE https://www.natalieshay.com/ee-toolkit (Emotional Eating Toolkit) Natalie’s 10-week course: https://www.natalieshay.com/start-healing (Healing Emotional Eating) *** Related Episodes https://3in30podcast.com/?s=73 (Episode 073: A True Story of Answered Prayers: 3 Essays I Wrote in Therapy) https://3in30podcast.com/captivate-podcast/012-how-to-stop-being-mean-to-yourself-3-of-the-best-tools-i-learned-in-counseling/ (Episode 012: How to Stop Being Mean to Yourself) https://3in30podcast.com/?s=72 (Episode 072:...
It’s a new year, and many of us are probably thinking about goals and how we can achieve a total life makeover in 2021. Especially with 2020 being the tough year that it was in so many ways, I know that I am craving a fresh start and that deeper sense of control that I feel at the beginning of a new year. THIS will be the year that I become who I am meant to be! But underneath that enthusiasm, there’s also that little pessimistic, some might argue realistic, voice saying, “You didn’t revolutionize your existence last year, and you’re probably not going to this year ever. You never actually achieve all of these new years goals...so why even bother?” Today on the podcast, we have a special guest who is going to teach us how to achieve your goals in life, but her process may not be what you are expecting. Jen Kane is a life coach and business coach who is passionate about helping women go after their dreams and ambitions. A defining moment for Jen was when her 4th baby was life-flighted for emergency surgery for an undiagnosed heart defect. She realized then that playing small doesn’t keep us safe and tomorrow isn’t promised and decided it was time to start living the life of her dreams, right now. In the process she became an expert at helping people get to the root cause of why they aren't creating the results they want to see in their lives and helping them take action. Jen has become a dear friend of mine via the internet in the past few years, and I am so excited to learn from her and share this conversation with all of you! *** 3 Takeaways for How to Achieve your Goals in Life 1. Know what a goal is and what it is not. A goal IS NOT something you can use to prove your worth or give you happiness. A goal IS an opportunity to focus your efforts, to try something you wouldn’t normally do, and to establish a time when you will stop and learn from yourself.   2. Decide that you’re going to achieve the goal and visualize it. Your success is inevitable as long as you keep going, and a really powerful way to reinforce that belief is to visualize yourself having already achieved the goal or write a letter to yourself from your future self explaining what life is like after your goal has been reached and all of the wisdom you learned along the way.   3. Start with what you believe about yourself instead of fixating on your specific action plan. Many different plans could get you to your goal, but until you get clear about what you are believing and thinking about yourself deep down, it will be hard to make any of those actions plans work. *** Show Notes Jen Kane’s Instagram, https://www.instagram.com/heyjenkane/ (@heyjenkane) Get a free 55-minute consultation with Jen! https://jenkane.as.me/schedule.php (Sign up here). >>>Get a free worksheet to help you apply this episode https://view.flodesk.com/pages/5ff4c38b8f4b780b88e1d08d (here)!<<< *** Sponsors http://3in30podcast.com/ibelieveinme (I Believe In Me), an online membership community for girls ages 11-14 who are working to grow strong hearts and strong minds http://betterhelp.com/3in30 (BetterHelp), the world’s largest provider of counseling, done 100% online. Use the code 3IN30 for 10% off your first month! *** Related Episodes https://3in30podcast.com/captivate-podcast/goals/ (Episode 011: Setting Goals without Sacrificing Sanity // Monica Packer) https://3in30podcast.com/captivate-podcast/130-the-abcs-of-creating-good-habits-for-yourself-and-your-kids-bj-fogg/ (Episode 130: The ABCs of Creating Good Habits...for yourself and your kids // BJ Fogg) https://3in30podcast.com/captivate-podcast/3ps/ (Episode 048: How to Find Time for Personal Development as a Mom: The 3 Ps // Mary Jenkins)
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Comments (22)

Ashley Cremers

Episode 32 🌞 is my most recent listen but all of them are so helpful! Your podcasts fit in to my day in such a practical matter! I love that I can listen in 30minute chunks- it feels so manageable and productive while still having me time! I truly enjoy the content!

Mar 22nd
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Joany Tolosa

Love it!!!

Jan 21st
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Karen Showell

This podcast has been invaluable to me navigating motherhood. I'm helps me be a more intentional, joyful mom.

Jan 4th
Reply

Katie Campbell Bateman

Hey Rachel Nielson, I just want to thank you for creating this podcast. You are doing an amazing job! As a mother of three boys, I have learned so much about motherhood and also just about how to be the woman I want to be through your interviews. Thank you for the many uplifting and inspiring podcasts! You are making the world more lovely through your efforts!

Sep 16th
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Emily Durrant

I LOVE this podcast. Helpful, easy to apply, fun. Theres such a variety of topics, even the ones that I don't think I'll he interested in are helpful. And I like the 30 minutes because that's just enough time for a basic household chore or walk, and I can usually (not always) get through it before there's a big enough problem with my kids I have to stop it.

Apr 22nd
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Karen Showell

This podcast is one of my absolute favorites! Its done so much to help me be a more intentional mom and find peace in my life. Rachel Nielson is one of the sweetest people and so insightful.

Apr 6th
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Carla

worth sharing for sure! Harvard implicit bias test - look it up

Mar 1st
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Joany Tolosa

Amazing Podcast! We need to be talking more about this topic.

Jan 22nd
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Lesli John

I love this podcast so much! So many helpful takeways given in a really useable and easy to remember format. Thank you!!

Jan 7th
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Danielle Evans

I love this podcast. 30 minutes seems to be the perfect length for folding laundry or making some other tasks fly by. Rachel always has amazing guests and I love the knowledge shared. This podcast is in my top 3 favorites and I am so grateful for it.

Dec 24th
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Brook Bashaw

Thank you for this series on mental health. You are the reason I am currently seeking the help I've truly needed. You are a blessing. BOTH of you.

Dec 7th
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Scott Sonderegger

These sound like ideas that might work well for ONE specific couple. I don't think these ideas generalize to all personality types.

Sep 18th
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Jen Anderson

Love these ideas. The only thing i would say is, instead of the mom doing all the night before prep, have the KIDS do the night time prep. They can fill their own water bottles and pack their own lunches (mostly), etc.! Let kids help take responsibility for making the morning better. It's not just mom's job.

Sep 4th
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Nicole

loved this episode. it's so hard for me to make a list of my strengths. I need to work on that.

Jun 5th
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Selina N

Binge listening to these. Such fantastic tips and ideas. so helpful. Thank you Rachel.

Jan 24th
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J.D. Barlow

All my friends listen to you almost every week! great information, great guests and you are a great host! Love your podcast. Thanks!

Dec 13th
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Randi Oswald

I loved this episode! Thank you!

Nov 29th
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Jessica Miller

so very insightful... never 💭 of some of these things. I do put my phone down more often but so many tips to see and connect with my kids and to know them better.

Jul 30th
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Mairead McCarthy

I recently went through a change in my life that made me focus on who I wanted to be as a person. This podcast has helped me so much! Often the topics are something I wouldn't think are relevant to me or wouldn't be something I'd usually choose to listen to, but they are the ones I find myself enjoying the most. Rachel seems so genuine and tries to make each episode relatable and way to implement. I've been playing catch up with the episodes as I've only recently stumbled across it and I'm dreading having to wait a week for every episode!! Great concept, great execution.

Jul 24th
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Bri Keasbey

This podcast is changing my life. I specifically love that the episodes are shorter than the other 60+ minute channels I often listen to. The topics Rachel chooses to discuss are perfect for mothers from many different walks of life, and the advice and wisdom offered in most episodes is truly helpful in upping my game as a mom and a spouse.

Jun 30th
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