Claim OwnershipThe Habit Lab
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Welcome to The Habit Lab, the podcast hosted by habit coach and teacher, Jenna Zint. This podcast explores the mysteries of human behavior, sharing actionable insights and practical tips to help you understand your habits better and make positive changes in your life. Jenna combines her faith in Jesus with her deep understanding of the sustainable, life-changing power of offensively small habits.
If you want more, check out Jenna's 10-week Habit Lab Mastery Course at TheHabitLab.org
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80 Episodes
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What if the problem isn’t your friends—but the way you measure friendship? We dive into an honest, practical reset on how to build relationships that actually form us, not just flatter us. We explore the subtle consumer mindset that creeps into our closest bonds—keeping score, expecting equitableness on our terms, and treating people like faucets for our needs. Then we turn the lens: friendship as spiritual formation. That means discomfort isn’t a red flag to quit; it’s the...
What if the words you speak are quietly rewiring your brain—and sabotaging your progress? In this episode, Jenna unpacks the surprising difference between saying “I can’t” and “I don’t.” Neuroscience shows that these tiny shifts in language light up different parts of the brain: “I can’t” creates resistance and triggers rebellion, while “I don’t” builds identity and self-control. You’ll even hear about the famous brownie experiment, where people who said “I can’t eat dessert” gave...
Are you stuck in cycles of shame and people-pleasing—either defensively arguing or over-apologizing when you disappoint someone? In this episode, Jenna shares a personal breakthrough sparked by a friend’s spiritual dream about the fear of punishment. Through a real-life story of running late, she unpacks how punishment fuels shame and self-focus, while natural consequences can teach and free us to connect authentically. The turning point comes when she shifts from spiraling from fear of being...
You're probably already using a calendar—you log everything in your phone app, set reminders, maybe even color-code. And yet… you still feel behind. You’re often late, overwhelmed, or bracing yourself for the big thing you might be forgetting. You’re not alone—and you’re not broken or lazy. But you might be missing a few key shifts in how you approach time management. Because it’s not just about logging things—it’s about how you study, reflect on, and lead your schedule. In this e...
Breaking the habit of mind reading could transform your relationships forever. We've all done it—someone speaks with a certain tone or gives us a look, and suddenly we're convinced we know exactly what they're thinking. But what if our assumptions are completely wrong? When we respond to what we think people mean rather than what they actually say, we create an invisible dance of disconnect that spirals relationships downward. I've caught myself countless times filling in blanks with someone...
What happens when someone says “I miss you” and you instantly feel defensive? Or when a simple “sure” makes you think you’re being pushy? Those reactions aren’t random—they’re filters distorting what you hear. In this episode, I share how the stories we tell ourselves hijack conversations and trigger us into REACTING instead of thoughtfully responding. Through personal examples and practical strategies, you’ll learn to spot your own trigger phrases, approach them with curios...
It's easy to get caught in the "escape cycle"—work hard, feel suffocated, escape on vacation, crash, and then repeat. Vacations give us a quick boost, but they also disrupt our habits, the happiness fades fast, and what we’re really craving—connection, rest, joy, adventure—often goes unmet. In this episode, I unpack why vacations only sort of work and help you ask the deeper question: do I really need another trip, or do I need more balance in my everyday life? This is why I’m launching my ...
Bitterness isn’t just emotional noise—it’s a message. In this episode, we’re unpacking the idea that offense is trying to tell you something. That lingering frustration or replayed conversation? It’s not just about what they did—it’s often about a boundary you haven’t named yet. When you learn to dig for the data, offense becomes a clue—not a character flaw. Ask yourself: What emotion am I actually feeling right now?What boundary of mine may have been crossed?Did I override my internal “no” t...
What if simply naming your emotions isn't enough to create genuine emotional health? Common misconception that emotional awareness automatically translates to emotional intelligence. Drawing from research and personal experience, Jenna unpacks the five essential components of emotional intelligence: self-awareness, self-regulation, motivation, empathy, and social skills. The episode examines what happens when we excel in certain areas while neglecting oth...
Are your Sunday habits secretly saving your week? In this episode, Jenna Zint shares what happened when she got “flexible” with her Sunday routine—and everything fell apart. From wasted food to calendar chaos, she realized those few habits were doing way more than she thought. Tune in to learn why some small habits have high ROI, how to identify your own sacred time slots, and how protecting them can actually bring more peace and spontaneity to your week. What rhythms in your life are worth p...
Do you ever feel low-key panicked because you haven’t responded yet? Or guilty for leaving someone on read—even though you were literally just trying to exist as a human? In this episode, we’re talking about the invisible weight of the digital leash—the pressure to be constantly reachable, respond instantly, and meet unspoken expectations… all while keeping your sanity intact. We’ll walk through: A brief (and slightly dramatic) history of how we got here 📞➡️📱Why your nervous system feels hija...
Always running late—no matter how hard you try? You’re not alone. As a Type B habit coach with ADHD tendencies, I’ve lived the breathless, apologetic life of chronic lateness—and I finally figured out why. In this episode, I unpack: • The hidden role of time blindness • The shame cycle & myths about lateness • Practical fixes (like the 10-minute rule & the perfect “running late” text) • How I became on-time-ish after a lifetime of struggle Whether you’re alway...
Planning for summer? I’m sharing what actually worked for our family last year—and what I’m definitely doing differently this time around. Here’s what I cover: • Why rushing ruined connection • The surprising way 30-minute blocks solved boredom • What went wrong with back-to-back camps • How smaller playdates saved our sanity • A summer reading system that actually works • What I’m doing for me this year—alone time, not more hangouts • My favorite unexpect...
💡Ever realize your generosity might be more mutual than selfless? That hit me hard when I noticed most of my “giving” went to people who’d likely give back. But what does *true* no-strings-attached generosity look like? A year and a half ago, I started a tiny habit—sharing my leftovers with someone in need at the park. It felt small. Awkward. Inconvenient. But it cracked something open in me. 💬 It's been of journey of learning the difference of what it means to *be with* the poor—not just...
Kingdom generosity isn't just for the wealthy or those with abundant free time—it's a radical mindset shift available to everyone. When we examine our lives through the lens of sharing rather than preserving, entirely new possibilities for connection emerge. Most of us desperately want deeper community but struggle to find it. The counterintuitive truth? The fastest way to create the community you crave is to give it away first. Not from an overflow, not only when it's easy or reciprocated, ...
Sharing Series – Part 1: Costco Samples of the Kingdom What if sharing Jesus wasn’t about convincing, but offering a taste? What happens when we stop pitching & start demonstrating? After a 10-day trip to Ecuador, I came home with a wake-up call: I’d become a reservoir of God’s love—when I was made to be a river. In this episode: ✨ The story of a street vendor whose healing wrecked me Why “I’m not an evangelist” is no longer my excuse 🙅♀️ How simple faith + Spiri...
Not Every Story Needs a Villain… Especially Yours 🎭 Ever catch yourself blaming someone for the beliefs you’re trying to unlearn? It’s an easy trap—“If my parents’ actions shaped this, then they must be the bad guys.” But what if… no one needs to be the villain? 🤯 Formation happens all the time—without malicious intent. Your healing journey isn’t about pointing fingers; it’s about untangling, understanding, and choosing a new way forward. In this episode, we’re flipping the script: 👉 Wh...
👉 You say you trust God as your provider… but are you living like an employee or a daughter? For years, I operated under an employee mindset—believing provision was a one-for-one exchange. Work hard, hustle, and God will give opportunities. But deep down? My faith was rooted more in my work ethic than in God’s identity. And that left me feeling like: ⚡ It’s never enough. ⚡ I can’t afford to miss an opportunity. ⚡ I’m always behind. But here’s the truth: A Father ...
Click here get my FREE 14 Day: Spring Cleaning Checklist Ready to refresh your space without sacrificing your sanity? We've all felt that spring cleaning urge when the windows open and the weather warms, only to get overwhelmed by the scope of the project. The solution isn't finding an entire free weekend (which never happens anyway)—it's breaking down spring cleaning into what I call "offensively small" tasks that take just 15 minutes each day. This approach transforms cleaning ...
The social, animated, interesting bookclub you didn't know a bible study could be!!! Break-up with the idea of it being a boring drudgery. Ever feel like your Bible reading could use a little more life? In this episode, we’re diving into the power of reading scripture together—why it matters, how it deepens your understanding, and how it turns what can feel like a solo discipline into something rich with connection. I’m sharing my own journey from reading alone to experiencing scripture...
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