Living with Intention: The Daily Habits That Build a Life You Love

This week, Melissa continues the conversation from Episode 239 — The #1 Thing Standing Between You and the Life You Want — where she shared the importance of getting clear on what you want. Now, in Part Two, she goes deeper into what to do once you've found that clarity, and how to live with intention even in the middle of life's stress, chaos, and constant demands.

Click here to listen to part one on Apple! 

Click here to listen and read on our website!

In this episode, Melissa shares insights from a workshop she recently gave to women at her church about living intentionally and managing the mental load that comes with modern life. She explains what "intentional living" really means — making choices based on your values and goals instead of defaulting to busyness or comparison — and walks through a practical exercise you can do right now: asking yourself, What do I really want?

She guides listeners through a journaling activity that reveals recurring themes, hidden desires, and areas where you might need more clarity. Then, she moves into the second half of the conversation — managing stress in real life. From a day spent painting with her kids that turned chaotic to simple strategies for lowering stress hormones like dopamine, serotonin, and oxytocin, Melissa shows that living intentionally doesn't mean living perfectly — it means noticing what's working and making small, conscious adjustments.

She also highlights one of the most underused yet powerful tools for reducing anxiety and increasing self-awareness: journaling. Melissa shares research showing its benefits and how writing down what's in your head — no matter how messy — can be both healing and clarifying.

This episode is a gentle, encouraging reminder that you don't have to overhaul your life to live more intentionally. Sometimes it's as simple as pausing, reflecting, and asking: What's one thing I can do today to move closer to the life I truly want?

LINKS:

All Links Family Brand! 

• stan.store/familybrand
• familybrand.com/quiz
• familybrand.com/retreats. 

Episode Minute By Minute:

• 00:00 – Welcome to Part Two of the Living with Intention series
• 01:00 – Why this episode stands alone but connects to clarity (Part One)
• 02:00 – What intentional living actually means — and what it doesn't
• 03:30 – Knowing what you want and living in alignment with it
• 05:00 – Why this question — "What do I want?" — keeps showing up
• 06:30 – The writing exercise: ask yourself the question seven times
• 08:00 – Identifying patterns and themes in your answers
• 09:00 – How clarity leads to alignment and purpose
• 10:00 – Transition: managing the mental load of daily life
• 11:00 – The painting story — and how "small stress" still adds up
• 12:30 – The four happiness chemicals and how to activate them
• 13:30 – Dopamine: reward yourself and celebrate small wins
• 14:00 – Oxytocin: connection through touch, kindness, and service
• 14:30 – Serotonin: stability through sun, nature, and mindfulness
• 15:00 – Endorphins: joy through laughter, movement, and music
• 16:00 – The surprising science behind journaling and stress relief
• 17:30 – Why journaling is powerful — and why we often avoid it
• 19:00 – How confronting your thoughts can lead to healing
• 20:00 – Creating your personal plan of action
• 21:00 – One small step toward more peace and less stress
• 22:00 – Closing encouragement: be still, do what brings you joy, and live with intention