Podcasts about Journaling

The Need to Restore and Overcome Emotional Exhaustion to Be the Leader You Are Designed to Be Why Leaders Need to Overcome Emotional Exhaustion Emotional exhaustion is one of the most common and most overlooked challenges facing leaders today. Kristen Stockton's Journey to Restore Herself and Overcome Exhaustion Kristen Stockton spent over 30 years in consulting and corporate America. What It Means to Restore Yourself to Overcome Exhaustion The word "restore" begins with rest and that is intentional. The Restore Framework: A Path to Overcome Emotional Exhaustion Kristen's Restore Framework walks leaders through a structured process of healing and realignment. Why Each Step Must Come in Order Kristen is careful to note that surrender often comes too quickly. Awareness Is the Entry Point to Overcome Exhaustion Realignment begins with self-awareness. Surrender and Mourning: The Sacred Middle of Restoration One of the most counterintuitive parts of Kristen's framework is the call to mourn before you can feast. Surrendering Control to Restore Yourself and Overcome Exhaustion Surrender can feel terrifying to high-achieving leaders. Forgiveness as a Key to Overcome Emotional Exhaustion Both Robyn and Kristen speak openly about the role of forgiveness in restoration. Journaling and Prayer: Tools to Restore Yourself and Overcome Exhaustion Kristen describes a practice of praying a simple question. The Neuroplasticity of Journaling Robyn explains the science behind this practice: when we get the "guck" out of our heads and onto paper. Leading from Faith: Overcome Exhaustion and Rise with Purpose True leadership does not come from what you produce it comes from who you are. Take the Restore Assessment and Begin to Overcome Emotional Exhaustion Today Kristen invites every reader to take the first step. Website for Kristen Stockton Links for You, Me, and Anxiety: Parent Book Teen Book Schedule a free consultation discovery call with Robyn. Download the free eBook: Alleviate Anxiety by Developing Healthy Habits for a Healthy Mind Read the full show notes and access all links.

In this episode: If you want to journal but can't get started, here's a hack I think I made up - copy and paste the long texts and emails you already wrote today, and that's your journal entry. I talk about why the words you write to other people are often more honest than what you'd write for yourself, and what you'll notice about your own patterns once you have a month of them to read back. Sign up to be notified about Jen's somatic classes here See Jen on stage in NYC Aug 28th! Tickets here. Special Patreon Offer For August - Jen's Birthday Month! Choose from one free month of Patreon or get 28% off annually! Get access to over 150 episodes, videos, transcripts, ad-free audio, and live Q&A's with Jen!  For 28% off annually use CODE 8FF13 https://www.patreon.com/cw/ALOTADHDPOD Or get one free month by clicking here: https://www.patreon.com/ALOTADHDPOD/redeem/280A4 Join Jen's New Co-Work Community online! I started something called ☕️The Co-Work Community. It's an online co-working (aka body doubling) space & community for neurodivergent humans! There are other online co-working spaces but where else can you do your work, tasks, or chores with other neurodivergent people and ME, every single day for ONLY $15 a month? Answer? Nowhere! You'll help yourself AND you're supporting a neurodivergent solopreneur woman-owned start-up business.** Shop Jen's Favorite ADHD Supports (with Discounts) Jen's Printables I created these printables (or write directly in them online as digital downloads) for people who love having fun little extras to add to their systems. I have journal prompts, easy mode to do lists, places to log books you've read/books to read, places to thought spiral and sort, as well as ADHD Guides filled with facts. Brain.fm — A Focus Tool I Use Every Day I listen while I work and I can feel my brain lock in. It's not AI, or binaural beats. Brain.fm is science-backed sound made by musicians and scientists for ADHD brains. I want you to try it for 30 days free, with my link! Get 25% off WisprFlow. It's a talk to text app that helps me as a person who needs to verbally write sometimes, whether it's a brain dump journal entry or composing an episode of this podcast. It types very fast and always understands my words perfectly. Little Ouchies - Self Regulation Stim Tools! I LOVE my Little Ouchies. I use them daily when I'm working, writing, thinking, and it really helps me to stay in the moment by regulating my nervous system. I tend to ruminate with Imposter Syndrome when I'm in deep work. It's also just fun and feels good, so even watching TV or other mindless activities are made more stimulating by rolling one in my hands. Get 10% off with this link and use ALOT10 at checkout! Books I Recommend I love Bookshop.org because every purchase supports your local independent bookstore, not Amazon, while still shipping directly to you. I've curated book lists on ADHD/AuDHD and mental health, and you can get 20% off everything when you shop using my link. Hugimals — Weighted Comfort for Kids/Adults. I own Hugimals, give them as gifts, and love that they're made by a neurodivergent founder who understands nervous system needs. These weighted stuffed animals and pillows help with anxiety and overwhelm, and you can get 15% off anytime using my link and code JENKIRKMAN (it never expires). The Time Timer - a Cute Visual Time Tool! I use my Time Timer every single day to help me visualize time during work blocks, and to gamify chores. There's no discount, but when you use my link I earn a percentage that goes directly into supporting this podcast. The Big A## Calendar I have the Big A## wall calendar that maps out the entire year and the Big A## personal planner with 365 days in one view, dry erase markers, color coded labels. With my unique link you can get 10% off of your order. Appointed — Planners, Notebooks and Desk Goods. Appointed notebooks are my go-to for my spiral notebooks, day planners, calendars and Le Pen pens for list-making, journaling, and planning. Save 15% off with my link and code JENKIRKMAN. Sources For This Episode: 7 Powerful Reasons To Read Old Journals - Your Tango Benefits of Journaling For ADHD - For Brain Self Continuity - Knowable Magazine

A 40-year-old physician associate and his wife walked away from their jobs with $50,000 earmarked for a year of world travel. They returned having spent just $30,000—and visited 15+ countries across four continents. This isn't a story about deprivation or cutting corners. It's about strategic geography, intentional choices, and the freedom that comes from knowing exactly what you value. Key Topics Discussed Introduction and Background 00:00:00 Ginger introduces Zack, the "winner of life" from the 2025 end-of-year wins episode. Now 40 with a seven-month-old baby in Arizona, Zack reflects on how a year of travel reset his life trajectory. The Genesis of the Trip 00:03:30 Growing up poor but playing travel soccer planted early seeds. Working short emergency medicine shifts gave Zack flexible scheduling and the mental space to plan an exit strategy with his wife. Financial Foundation and Savings Rate 00:07:00 A 90%+ savings rate funded their dream. Complete financial transparency in marriage and childhood memories of family bankruptcy drove Zack to master personal finance young. Planning and Budgeting 00:10:00 They allocated $50,000 for travel plus another $50,000 for job hunting upon return. Research through books and blogs introduced "low burn and high burn" countries. Chasing the sun meant packing only lightweight clothing. The $30,000 Reality 00:15:00 Final spend: under $30,000. Strategies included medical volunteering, Workaway exchanges, teaching English for pay in London, hostels, homestays, and ruthless geo-arbitrage in Southeast Asia and South America. Travel Strategies and Workaway 00:20:00 Workaway connected them to free accommodation in exchange for skills. They secured a paid two-month teaching position in London and applied to opportunities like an alpaca farm in Norway (visa restrictions prevented that one). Building Community on the Road 00:28:00 Hostels, hiking groups, public transportation, and intentional conversations created friendships. A Malaysian engineer they met on a volcano hike later hosted them. Connection required showing up and being open. Life-Changing Inflection Points 00:33:00 Two moments shaped everything: his family's bankruptcy as a teenager and waking up in an ICU coma in 2018. The latter injected urgency into postponed dreams and clarified what mattered most. Overcoming Scarcity Mindset 00:38:00 Shifting from scarcity to abundance meant building systems aligned with core values. Evidence from past good decisions created confidence to bet on themselves. Favorite Destinations 00:44:00 Guatemala's active volcano El Fuego, cooking classes in Thailand, Colombia's unexpected beauty and value, Vietnam's month-long immersion, and the dream bucket-list destination of New Zealand. Reintegration and Lessons Learned 00:52:00 Coming home brought culture shock and relief from decision fatigue. They found jobs they loved. Travel isn't vacation—it's exhausting in different ways. Resources and Closing Thoughts 00:58:00 Rolf Potts' Vagabonding shaped their philosophy. Journaling preserved memories. No single resource fits everyone; customize your approach by exploring multiple perspectives. Notable Quotes Zack: "We ended up spending just under thirty thousand dollars. If I told you the list of activities we did and the places we visited, you would not think it was possible." Zack: "Easy decisions, hard life. Hard decisions, easy life. When you spend a lot of time thinking about the hard decisions and you go really deep on the core values of your life, then I think it makes it easier to create systems that will help you move forward." Zack: "Traveling teaches you simplicity in a very interesting way. When we came home at the end of the year, we had plenty of room to spare in our backpacks. Your mindset just really shifts from 'this is what we think we need' to 'this is what we need.'" Zack: "I woke up in a coma in the ICU. That experience really brought into perspective mortality and some sense of urgency to do…

Kicking off their sixth season of Beautiful Work Beautiful Life, cohosts Laurel Holland and Laurel Boivin begin with a bold invitation for listeners: to move beyond personal growth and into the deeper work of self-liberation.After exploring the many dimensions of inner work for the past five seasons, they introduce a new focus—examining the beliefs, conditioning, social norms, and systems that quietly shape who we become and how freely we are able to live as our authentic selves.Together Laurel and Laurel discuss why liberation begins within, how self-oppression often shows up through silence, self-limitation, and fear of belonging, and why courageous self-expression matters not only for our own lives but for our communities, workplaces, and society.This new focus will encourage listeners to question long-held assumptions, explore the roots of internalized oppression, and discover how doing the deeper inner work creates greater freedom, stronger self-leadership, and a more beautiful life.In this episode:Why this new season marks a deeper exploration of inner work through the lens of self-liberation.What self-liberation really means and why authenticity requires courage.How social conditioning and internalized beliefs keep us small, silent, and disconnected from ourselves.The essential role of psychological safety, belonging, and supportive community in personal transformation.Why self-leadership is the natural outcome of inner work—and how liberated individuals help transform families, organizations, communities, and culture.The difference between scarcity and abundance, and how believing there is "enough for everyone" changes the way we live.Journaling prompts are suggested to further your exploration. Where in my life do I feel most free to be my authentic self? Where do I still feel the need to hide parts of myself?What opinions, beliefs, or parts of myself have I kept quiet because I feared rejection, criticism, or not belonging?What messages did I learn growing up about fitting in, being "good," keeping the peace, or avoiding conflict?Where might I be participating in my own self-limitation or self-oppression without realizing it?What would self-liberation look like in my life right now?How would my relationships, work, or community change if I consistently showed up more authentically?Do I truly believe there is enough—for opportunity, success, love, belonging, and fulfillment—or do I operate from a mindset of scarcity?Host/Cohost/Guest InfoGuiding others to become effective leaders of their own lives, Laurel Holland has been on a journey of awakening and transformation throughout her life. Writing about inner work, Laurel has authored four books, including Crossroads and Love's 8 Laws. Her books, Live Your Inner Power, the Journal, and Courageous Woman, introduce, share, and explore the eight foundational practices for creating transformation from the inside out. Through her books, programs, and innovative talks, Laurel's great desire is to lift others up and courageously step into the life they came here to live. You can learn more about Laurel, her books, and work she does at www.liveyourinnerpower.com.Laurel Boivin is a leadership coach, speaker, and workshop facilitator. Founder of Flux+Flow Professional Coaching, Laurel works with high-performing professionals and mission-driven organizations to shift from achievement to alignment, helping them connect deeply to purpose, lead with confidence, and create environments where people thrive.  A Reiki master and yoga practitioner, collector of sea glass and antiques, she lives in New Hampshire and summers in Maine.  You can learn more about Laurel and the work she does at www.fluxflowcoaching.com.The email to send questions to Laurel Boivin is laurel@fluxflowcoaching.com and for Laurel Holland - laurel@liveyourinnerpower.com

Il faut que je termine cette formation. Il faudrait que je reprenne le sport. Ce serait sympa de refaire la déco. Et puis... rien. Ces pensées ne disparaissent pas. Elles restent ouvertes, et mises bout à bout, elles finissent par prendre énormément de place. Quatrième épisode du Carnet d'été, la série de 7 rendez-vous pour faire une pause, prendre du recul et revenir à l'essentiel. Cette semaine, je te parle d'une fatigue particulière : celle qui vient de tout ce qu'on continue à porter dans sa tête, même quand on ne fait rien. J'appelle ça les projets fantômes. Ces projets, envies ou tâches qui ne sont ni vraiment vivants ni complètement abandonnés, et qui consomment en silence notre espace mental. Ce ne sont pas forcément les grands projets qui pèsent le plus : ce sont souvent les petites choses reportées depuis des mois. Je te propose un exercice pour les sortir de ta tête et décider, pour chacun, si tu continues, tu mets en pause, ou tu laisses partir. Ce que tu vas apprendre : - Pourquoi les projets que l'on n'a ni terminés ni abandonnés pèsent autant sur l'espace mental - Pourquoi ce sont souvent les petites choses reportées, plutôt que les grands projets, qui prennent le plus de place - Pourquoi on a peur de renoncer à un projet. Et pourquoi ce n'est pas un échec - L'exercice d'écriture pour sortir tous tes projets fantômes de ta tête - La méthode des 3 colonnes - Pourquoi faire de la place dans sa tête n'est pas une question d'organisation, mais de décision Tes prochaines étapes :Travailler avec moi : https://macoherence.com/accompagnement-creactrice-macoherence/Découvrir les ressources offertes par Ma cohérence : https://macoherence.com/outils-ressources-gratuites-autocoaching/Me retrouver sur les réseaux : https://www.instagram.com/ma_coherence/Télécharge gratuitement le Cahier de vacances Ma Cohérence pour réaliser les exercices de cette série : https://macoherence.com/cahier-de-vacances/ Hébergé par Ausha. Visitez ausha.co/politique-de-confidentialite pour plus d'informations.

Nicole Gebhardt: Turning Trauma into Purpose Through Sobriety, Support, and Community Trigger Warning: Episode will cover topics of loss, rape, addition and suicide. On A Ruck Up Buttercup Podcast, host Ashley interviews Nicole Gebhardt—2026 National Guard Military Spouse of the Year, best-selling author, mother, and recovering addict—who shares her “pain to purpose” journey and the importance of community for military spouses. Nicole recounts childhood sexual abuse by her father, a gang rape in college, miscarriages, and the death of her son Samuel at nine weeks old, followed by being treated as a criminal and enduring an abusive, drug-addicted first marriage before fleeing with her children while pregnant. After remarrying a service member, unhealed trauma led to heavy drinking and a 2019 suicide attempt that she survived, prompting sobriety and intensive healing. She now writes books, coaches women, and starts pregnancy/infant loss and addiction support groups with each PCS, urging spouses to ask for help, practice gratitude, communicate, and build community. 00:00 Welcome and Trigger Warning 03:29 Nicole's Pain to Purpose 05:40 Childhood Abuse and College Assault 06:47 Miscarriage and Infant Loss 07:31 Escaping Abuse and Starting Over 08:54 Alcoholism and Suicide Attempt 09:48 Recovery and Building Support Groups 12:25 Finding Her Voice Publicly 17:01 Military Spouse Community Rally 20:46 Moving to Alaska and Healing Deeper 23:33 Honoring Samuel and Talking with Kids 25:17 Journaling and Daily Affirmations 27:29 How to Support Grieving Parents 32:18 Build Your Community After PCS 37:02 Sharing Support Networks 38:11 Spouse of the Year Connections 40:09 You Cannot Do It Alone 41:44 Books Groups and Coaching 42:53 Hard Topics We Avoid 45:10 Boundaries and Honest Parenting 48:12 Addiction and Healthy Coping 49:58 Healing Habits and Self Care 55:01 Marriage Communication and Love 01:01:16 Find Your Community 01:04:22 Closing Encouragement Connect with Nicole Website: http://www.nicolebgebhardt.com/ Facebook: https://facebook.com/nicolebgebhardtofficial Linkedin: https://www.linkedin.com/in/nicolegebhardtheals IG: https://www.instagram.com/nicole.gebhardt Email: nicolebgebhardt@gmail.com Books: Broken Wings Broken Dreams: A Mother's Life After Infant Loss and Miscarriage The Healing Cocoon : A Mother's Emergence After Infant and Pregnancy Loss A Queen Saves Herself: A Story of Triumph and Transformation The Queen's Companion Book: Rule Your Throne. Own Your Queendom Purchased here: https://nicolebgebhardt.com/bookstore/ Find us or reach out here: Website: www.deployedlove.org/podcast Facebook: www.facebook.com/ruckupbuttercup Instagram: www.instagram.com/ruckupbuttercuppodcast Email: ashleybrown@deployedlove.org

في هالحلقة نتكلم عن نوع من الكتابة ما هدفه التنظيم ولا الوصول لإجابة… هدفه بس التفريغ. كتابة بدون فلترة، بدون ترتيب، وبدون ما نحاول نخلي الكلام “مفهوم” أو “مرتب”. مجرد ورقة وقلم، ومساحة نطلع فيها زحمة الأفكار والمشاعر اللي قاعدة تتكدّس داخلنا قبل ما تتحول لثقل ما نعرف نفسّره.نتكلم عن الكتابة كطريقة نفهم فيها نفسنا أكثر، مو لأن كل شيء نكتبه لازم يكون مهم، لكن لأن أحيانًا التفريغ نفسه يوصلنا لمشاعر أعمق، أو لشي كنا نحس فيه وما عرفنا نسميه. يمكن مو كل كتابة هدفها التحليل… مرات كل اللي نحتاجه هو مساحة نكتب فيها بدون حكم، ونسمح لعقلنا وقلبنا ياخذون نفس.تابعونا على: http://www.linktr.ee/arawithmthayel

Last month, you heard Da's discussion with four of his graduate students as they provided insights into learning within the design studio experience.  This month, you'll hear more from those students—Kim Bahl, Tera Brasel, Marissa Herod, and Erica Kowalis.  In this episode, they talk about the process of learning through pure play and propping up the design studio experience by journaling.  While learn-by-play and journaling can leave students with points of aimlessness and moments of confusion, they also can be essential to artistic and lifelong learning efforts.  Ultimately, the aimlessness and confusion become productive.  You also in this episode will briefly hear from both Chicago-based choreographer and performer, Emma Knowlton, and indie writer, Olivia Gaines.  Olivia will be fully featured in next month's episode.

Why do so many of us struggle with self-doubt, relationship friction, and negative self-talk? In this episode of The Better Life, Dr. Pinkston is joined by Australian family physician and author Dr. Jeremy Thompson to discuss his new book, Understanding Your True Identity: Discover the Real You and Enjoy Healthier Relationships. Together, they dive deep into psychological health, exploring why we acquire negative thought patterns and how to break free from seeing ourselves as a "mixed bag" of flaws and strengths. Dr. Thompson shares actionable strategies from cognitive narrative and solution-based therapies to help you separate your true inner core from life’s baggage, rewire your mindset, and build healthier connections with the people in your world. In this episode, you’ll learn: The root cause of persistent negative inner voices and how to reframe them. How childhood experiences and social media impact our self-identity. Practical strategies to track daily mood triggers and break negative habits. How understanding your core identity leads to deeper empathy and forgiveness in relationships. Connect & Resources Learn more about Dr. Jeremy Thompson: understandyourtrueidentity.com | drjeremythompson.com Visit Dr. Pinkston online: drpbetterlife.com See omnystudio.com/listener for privacy information.

Send us Fan Mail The Unexpected Benefits of Journaling for Students Abroad | Stress, Growth & Career Clarity Can writing for just five minutes a day transform your study abroad journey?In this episode of The Kapeel Gupta Career PodShow, discover how journaling can help international students manage culture shock, reduce stress, build confidence, track personal growth, improve problem-solving, and gain career clarity. Whether you're preparing to study abroad or already living overseas, this simple daily habit can help you navigate challenges with greater self-awareness and resilience.Timestamp00:00 Introduction02:06 Mission Statement02:40 What is Journaling?05:17 Cultural Adjustment Through Journaling08:59 Mental Health and Stress Relief12:41 Tracking Personal Growth15:12 Boosting Creativity and Problem Solving18:04 Building Career Clarity21:03 Starting a 5 Minute Journaling Habit22:13 Thoughtful Conclusion23:36 LIfe Changing Call to Action

Visiting The Olds for a solid week with no amplified music means I celebrate my return to Starkville right away with…Interlude/Intro (0:39)I demanded to hear “Shut ‘Em Up” by The Prodigy. Since I am the producer, I easily acquiesced. Sorry about the aggressive start.Games of the Week• Yap (3:15)Walt and I chat with Frances Wiley, maker of this solo journaling game that lets you describe a character arc via online reviews. I introduce Brian, my cranky Xer character. He brawls with his brother and then gets ice cream.• Pavlov's House (25:24)20 episodes after my first glowing review of this solitaire WW2 banger, I return for a 20-game, week-long binge with an eye for glory and hate in my heart.• Interlude/Outro (33:20)I sign off, but not before showcasing another rousing remix of Public Enemy's “Shut ‘Em Down,” this time by the legendary Pete Rock.MusicDow Jones and D.O. The Fabulous Drifter, “Wash Ya Ass”℗ 2006 Five Points Plan"Shut 'em Up" (The Prodigy vs Public Enemy vs Manfred Mann)℗ 2015 Take Me to the Hospital Limited under exclusive license to Warner Records Inc. from Cooking Vinyl Limited"Shut 'em Down," Public Enemy (Pete Rock Remix)A Def Jam Recordings Release; ℗ 1991 UMG Recordings, Inc.

Diese geführte Meditation für Achtsamkeit führt dich in 20 Minuten zu mehr Ruhe und Gelassenheit. Du nimmst den Raum um dich herum wahr, achtest auf deinen Atem und beruhigst so deinen Geist. Ideal, wenn du Stress loslassen willst, um ganz bei dir anzukommen.___

He coached Michael Chang and Wes Welker, co-founded the Johnson & Johnson Human Performance Institute, and built one of the most decorated careers in sports science. Then a hospital bed, a broken relationship with his father, and a mountain in Africa taught him what none of the trophies could. This is Dr. Jack Groppel's story of achievement addiction, faith, and fatherhood.Dr. Jack Groppel has operated at the highest levels of human performance for four decades. Co-founder of the Johnson & Johnson Human Performance Institute, Hall of Fame tennis coach, author of The Corporate Athlete, and coach to legends like Michael Chang and Wes Welker, his professional resume reads like a highlight reel.But in this conversation, Jack takes us underneath the resume. He talks about growing up under a demanding father, using achievement as a way to prove his worth, and building a career on that pattern for decades before it caught up with him. He shares the hospitalization that forced him to confront who he actually was, the faith journey that followed, adopting his son from China at nearly 60 years old, and the moment on Mount Kilimanjaro when the two of them stood at the summit together.This is a conversation about ambition, identity, fatherhood, and the difference between a life that looks successful and a life that feels well lived.Key Takeaways1. Achievement can become an addiction when it's used to prove worth rather than pursue purpose2. Facing truth about yourself is its own form of conflict and often the harder one3. Writing a personal mission statement gives you a filter for every decision that follows4. Journaling by hand has research behind it for actually rewiring the brain around old stories5. The question "what matters most right now" is a daily calibration tool, not a one-time exercise6. Breaking a generational pattern requires naming it out loud before you can choose differentlyGuest BioDr. Jack Groppel is an internationally recognized authority in human performance and well-being. He is co-founder of the Johnson & Johnson Human Performance Institute, a former professor, and a trusted advisor to organizations ranging from Fortune 50 companies to global policy groups. He is a Hall of Fame tennis coach and sports scientist, a fellow of both the American College of Sports Medicine and the American College of Nutrition, and has presented his work at the United Nations and before Congress. He is the author of the landmark book The Corporate Athlete and the new memoir Mountains Within, an account of achievement, loss, fatherhood, and faith. He has coached Hall of Fame players including Michael Chang and Stan Smith, and worked with NFL veteran Wes Welker.Connect with JackWebsite: jackgroppel.netLinkedIn: @JackGroppelBook: Mountains Within (available in ebook, paperback, and hardcover, audiobook narrated by Jack himself)Connect with Kevinhttps://linktr.ee/kevinmcnultyBook: The Gap Between Two Worlds#growyourself #JackGroppel #MountainsWithin #humanperformance #CorporateAthlete #personalgrowth #fatherhood #faith #resilience #leadership #tenniscoach #TheGapBetweenTwoWorlds

Anxiety can feel overwhelming, but when we understand what is really underneath it, we can begin to take our power back. In this episode, I'm talking about how to end anxiety and become empowered. In The Adult Chair®, I define anxiety as the physical manifestation of unfelt emotions. Anxiety often shows up in the body through symptoms like shortness of breath, tightness in the throat, knots in the stomach, racing thoughts, or a rattled nervous system. But underneath those physical symptoms, there are usually emotions that need our attention. When we are anxious, the ego often tells us to do more, fix more, think more, or keep pushing. But that only keeps us on the treadmill. The way out is to slow down, turn inward, and begin noticing what is happening emotionally and physically inside of us. I walk you through two simple steps and five tools to help calm anxiety and bring you back into your Adult Chair®. These tools include mindfulness, deep belly breathing, time in nature, meditation, and journaling. Each one helps regulate the nervous system, move emotions through the body, and reconnect you with your power. Key Takeaways In The Adult Chair®, anxiety is defined as the physical manifestation of unfelt emotions Anxiety often shows up through physical symptoms in the body Thoughts can direct us into the past or future, which can create emotions that rattle the nervous system Becoming aware of what anxiety really is helps us step back into our power Feeling emotions is one of the most important steps in calming anxiety The ego often tells us to do more, but the real healing begins when we slow down Mindfulness helps bring us into the present moment and back into the Adult Chair Slow belly breathing helps regulate the nervous system and activate the parasympathetic nervous system Nature can help calm the body, mind, and energy field Meditation teaches us to observe thoughts without reacting to them Journaling helps move stuck thoughts and emotions out of the body and onto paper Taking action is what helps us feel empowered MORE MICHELLE CHALFANT Website: https://www.michellechalfant.com Membership: The Adult Chair® Collective https://www.michellechalfant.com/collective  Instagram: https://www.instagram.com/themichellechalfant Facebook: https://www.facebook.com/TheMichelleChalfant The Adult Chair® Facebook Group: https://www.facebook.com/groups/theadultchair YouTube: https://www.youtube.com/c/Michellechalfant

“How do I hold on to the beauty and the joy of my everyday life? In a journal.” –Minette RiordanLet's throw out the rule on journaling and open up to curiosity. I'm really excited to talk with creative guide Minette Riordan about how journaling helps her capture joy and balance all the things.For Minette, journaling is about connection to the self and understanding how to really pay attention and listen to how you are today. And there are lots of ways in including using stickers, colors, images, whatever helps you meet yourself on the page.If you've struggled with morning pages or find your words drying up or perfectionism creeping on to the page, let's take another look at magic of putting pen to paper. And if you love journaling, tune in for more ideas to deepen your practice. We talk about: Perfectionism and not editing yourself as you goUsing your journal as a playground for new ideas or to check in on your inner batteryHow writing things down helps us identify patternsUsing a question as a point of entry. Accepting that whatever you put on the page — three words, a tiny sketch — it countsHow to create a 100 day project you can stick withABOUT MINETTEMinette Riordan, Ph.D. is the creative guide women over 50 turn to when they feel lost, stuck, or uncertain about what comes next and are ready to reclaim purpose, creativity, and meaning in the second half of life.A teacher, artist, writer, and expressive arts facilitator, Minette combines storytelling, journaling, intuitive art, and mythic wisdom to help women reconnect with the parts of themselves they may have set aside while caring for others, building careers, and meeting life's many demands. Through her workshops, retreats, online programs, and the Sisterhood of Wisdom and Wonder, she guides women to become the Queen of Their Own Damn Story and design lives filled with greater authenticity, joy, and purpose.Minette holds a Ph.D. from Stanford University and is an award-winning entrepreneur who has spent more than two decades helping others navigate meaningful personal and professional transformation. She lives in Loveland with her husband Brad, where she paints whimsical animals, drinks strong coffee, and remains endlessly inspired by stories, nature, and the creative process.LINKShttps://www.minetteriordan.com/https://www.instagram.com/drminetteriordan/https://www.facebook.com/DrMinetteRiordan/https://www.linkedin.com/in/minetteriordan/https://www.youtube.com/@drminetteriordanPause Magazine, issue 5DOABLE CHANGESAt the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action. Doable changes are things that you can add into your life, one at a time to make micro shifts and really create a ripple effect that will create a big change over time. Choose one that really piques your interest and roll with it. Here are three Doable Changes from this conversation:START WITH A QUESTION. If you are often stuck looking a blank page or simply grumbling on the page, try starting with a question. Some ideas: What matters now? What are my core values? What does freedom look like for me? How do I want to spend my time, my energy, and my money in the years remaining? Or even start with What questions do I want to be asking myself?ADD COLOR. Sometimes it takes a while to get into our words or ideas. Sometimes we can express ourselves better with color. Try adding color to your page, a wash of paint, a crayon scribble. Does it express how you feel? Does it open a new door?HOLD DAILY LIGHTLY. Play with consistency and commitment in a 100 day journaling project. What does it look like of you batch journal for three days to deal with travel? What does it look like if you skip a prompt that doesn't apply or appeal to you? How can you commit and flex and see what happens when you show up consistently?

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Macht uns frühes Aufstehen um 5 Uhr wirklich produktiver oder ist der Hype um den 5 AM Club schädliche Überoptimierung? In dieser Episode hinterfrage ich gemeinsam mit Schlafforscher Dr. Albrecht Vorster den Trend zur extremen Morgenroutine und kläre, was das frühe Aufstehen tatsächlich mit unserer gesunden Schlafqualität und der inneren Uhr macht. Wir zeigen dir, warum der Biorhythmus entscheidet, ob dir ein früher Start Energie schenkt oder dich in einen dauerhaften Social Jetlag treibt. Mein Gast ist Dr. Albrecht Vorster. Er ist renommierter Schlafforscher, wissenschaftlicher Mitarbeiter an der Uniklinik Gießen/Marburg, Neurowissenschaftler und Fachbuchautor. Als Experte für Schlafbiologie erforscht er seit Jahren, wie unser Körper regeneriert, welche Rolle unsere Gene bei den Schlafzeiten spielen und warum echter Erfolg vor allem vom Einklang mit der eigenen Biologie abhängt. ### Themen dieser Episode: ✅ Der 5 AM Club auf dem Prüfstand: Was hinter dem Trend aus Eistonne, Journaling und frühem Aufstehen steckt und warum er für mindestens die Hälfte der Bevölkerung biologisch ungeeignet ist. ✅ Chronotyp vs. Erfolgsdruck: Warum nicht die Uhrzeit morgens über deine Produktivität entscheidet, sondern die Abstimmung auf deine individuelle innere Uhr. ✅ Ruhe & Fokus im Alltag: Wie die Sehnsucht nach ungestörter Zeit morgens um 5 Uhr entsteht und warum sich derselbe Effekt abends ab 21 Uhr genauso nutzen lässt. ✅ Schutz vor Social Jetlag: Welche Aufstehzeiten wirklich gesund sind und warum stabile Routinen (auch am Wochenende) wichtiger sind als radikale Uhrzeiten. # So findest du Albrecht Vorster Hier erfährst du mehr über Albrecht [Website] (https://www.warum-wir-schlafen.de) # Sponsor dieser Episode Die Episode wird präsentiert von der [7schlaefer_app](https://7schlaefer.App/).- der App von und mit Albrecht. ### Über den Podcast Dieser Podcast bietet wertvolle Einblicke und praktische Tipps zu Themen rund um die Schlafgesundheit. Ob Schlaftipps, Schlafprobleme oder rund um das Thema Schlaf Gesundheit -- wir klären auf und geben dir das Wissen, das du brauchst, um deinen Schlaf selber zu steigern. ### Hier findest du mich auch Folge mir auf [Instagram](https://www.instagram.com/freundinnen_der_nacht/) & Facebook.

What if the wisdom you keep searching for is already yours?Mari Wuellner did what many of us were taught to do: work hard, build the business, earn the recognition, care for the family, and keep moving. From the outside, her life looked successful. From the inside, she was operating on a blueprint that no longer felt like her own.After a panic attack forced her to slow down, Mari began redefining success around freedom, joy, rest, and choices she could genuinely claim as hers. That journey eventually took her back to Florence, where she had lived as a pregnant 20-year-old during one of the hardest seasons of her life.Mari returned with the journal she had kept all those years ago. She planned to write back to her younger self with the wisdom of experience. Instead, she discovered that the young woman she had been still carried the hope her present-day self needed.In this conversation, Kimberly and Mari explore:How conventional success can quietly become default modeWhy so many of us wait for permission we do not actually needThe difference between outside recognition and inner freedomWhat old journals and earlier versions of ourselves can revealMari's define, design, and demand frameworkWhy an unsuccessful experiment is information, not an indictmentHow to build work around life instead of sacrificing life to workMari is an entrepreneur, storyteller, life coach, and founder of The Crew Coaching Collective. She has operated an insurance agency since 2008, became a life coach in 2017, and created The Crew in 2024 to make multidisciplinary coaching more accessible. She also hosts The Living on Purpose Podcast.Connect with Mari:Website and The Crew: https://www.mariwuellnercoaching.com/Instagram: https://www.instagram.com/mariwuellner/The Living on Purpose Podcast: https://www.mariwuellnercoaching.com/podcastSubscribe to Living the Good Life Podcast for more honest conversations with people choosing purpose, wellness, creativity, adventure, and freedom in every season of life.Join the conversation: Come hang out with us in the Living the Good Life Facebook community for:Episode previewsBonus contentGuest Q&A opportunitiesA community of people choosing to live with more intention and joyJoin the Living the Good Life FB Community: https://www.facebook.com/groups/LTGLCommunityEvery episode proudly sponsored by http://SwitchtoUSAMade.comContact Kimberly Henrie at https://livingthegoodlife.us/If this episode resonated with you, take a moment to leave a review or share it with someone who might need a little nudge toward their own version of the good life.

Have you ever felt like you've lost yourself? Like somewhere along the way you've become disconnected from who you really are, what truly matters to you, or the life you genuinely want to create?In this episode, I explore what it means to reconnect with our true selves and remember who we've always been underneath the conditioning, expectations and noise of everyday life.I share parts of my own journey of losing sight of myself, doubting my worth, and making choices that weren't fully aligned with who I really was, along with some of the simple practices that have helped me reconnect with myself over the years.This episode is a workshop I recently taught for my private clients, and I wanted to share it with you too. Together we explore both the inner work of remembering who we are, and the practical tools that help us begin living more authentically each day.In this episode we cover:• How we become disconnected from ourselves• Remembering who we've always been• Values and living in alignment• Presence and making conscious choices• Reconnecting with your inner child• Journaling prompts for self discovery• Taking small, aligned steps• Nervous system regulation• EFT tapping• Breathing techniques• Meditation and creating space for your own inner guidanceChapters:0:00 - Introduction0:47 - Welcome2:04 - Grounding Practice2:54 - How Do We Reconnect with Our True Selves?4:30 - My Own Journey7:25 - Returning to Ourselves Through Small Shifts8:39 - Discovering Your Core Values11:20 - Presence & Making Aligned Choices14:50 - Reconnecting with Your Inner Child15:50 - Practical Tools for Living Authentically16:04 - Journaling Prompts17:58 - Taking Aligned Action19:47 - Nervous System Regulation21:15 - EFT Tapping22:49 - Breathing Techniques23:38 - Meditation & Inner Guidance24:19 - The Next Right Step25:11 - Final ReflectionsThank you for being here

Alejandra Icaza y su exposición "Circus" son las protagonistas de este "Vas por ahí oliendo a verano". Una obra llena de color que podrá verse en el Museo de Artes Contemporáneas de Vigo y que tiene como objetivo "interesar a los padres a la par que divertir a los niños". Seguimos con Flavio Feri Benedetti. Nuestro contratenor de cabecera nos hablará de "Especímenes de verano" y analizará toda la música que nosotras le proponemos. Cerramos con "CTRL+Z", una sección en la que hablaremos de 'journaling' como nueva tendencia entre jóvenes en redes sociales. Una forma de recoger recuerdos y escribir memorias para poder recurrir a ellas pasada un tiempo. Escuchar audio

En "CTRL+Z", dedicamos la sección a hablar de 'journaling' como nueva tendencia entre jóvenes en redes sociales. Una forma de recoger recuerdos y escribir memorias para poder recurrir a ellas pasada un tiempo. Escuchar audio

Tout au long de l'été, je commente des citations de créatives et créatifs avec toi ! Et cette semaine, c'est au tour de Maya Angelou. "If you are always trying to be normal, you will never know how amazing you can be." Je n'ai jamais lu Maya Angelou, je la connais seulement de nom et je suis tombée sur cette phrase par hasard. Pourtant, elle a résonné si fort que j'ai décidé de t'en parler. Parce qu'à vouloir rentrer dans la norme, tu risques de perdre ce qui nourrit ta créativité : ta personnalité. POUR SOUTENIR LE PODCAST

Are your daily devotions a checklist? Or are they organic? Barry and Joel discuss building a consistent, fruit-bearing devotional life without religious box-checking.Translations: https://www.logos.com/grow/best-bible-translation/BibleProject: https://bibleproject.com/Bible App: https://www.youversion.com/bible-appJoin the FatherSeekers community! https://www.skool.com/fatherseekersFS FacebookFS InstagramFS YouTubeAsk Barry a question: barry@fatherseekers.orgCHAPTERS00:00 Devotional Rhythm Struggles01:22 Bullets and Barbecue Recap03:30 Brotherhood and Support05:44 Accountability and Spirit08:03 Journaling and Recording09:53 Fig Tree and Fruit11:46 Fruits and Self Control15:33 From Discipline to Rhythm20:20 Avoid Box Checking24:28 Tools and Bible Choices29:04 Where to Start Reading29:19 Pick a Solid Translation30:29 Four Words Framework32:13 Growth Through Journaling36:27 Hearing God vs Checklist41:06 Pruning the Noise45:09 Fruit Bearing and Gratitude48:29 Transferring Faith to Kids51:34 Organic Growth Guardrails56:01 Starting Line and Closing--FatherSeekers helps fatherless fathers become better fathers.Get discussion guides, devotionals, and more at FS Website

Have you ever heard of vaginal steaming… and thought… Wait… women are doing WHAT now? Or maybe you've heard it called yoni steaming, womb steaming, V-steaming — and you've felt curious… but also a little unsure.   Today on I Love Me The Podcast I want to lovingly demystify this ancient women's practice, share why it's making such a powerful comeback, and introduce you to Pelvic Steam Therapy — a holistic approach I've created that takes vaginal steaming far beyond the physical… into emotional, energetic and subconscious healing.   If you've ever struggled with painful periods, hormonal imbalance, fertility challenges, pelvic pain, gynaecological issues or difficulty through the peri menopause years — or if you simply want to feel more at home in your body — this episode is for you.   You can take a peek at the full episode show notes (and resources I refer to in the show) here: https://gettingnaked.com.au/2026/07/29/97-vaginal-steaming-ancient-wisdom-for-modern-womens-health/   Resources…   Pelvic Steam Therapy: If you'd like to learn how to steam your pelvis, you can read the details for my program here: https://gettingnaked.com.au/pelvic-steam-therapy/   Vaginismus free HEAL Guide: https://gettingnaked.com.au/vaginismus/   Ep.20 Journaling. The Cheapest Therapy Around. https://gettingnaked.com.au/2024/06/19/ep-20-journaling-the-cheapest-therapy-around/   About me…   Hi, I'm Tamra Mercieca, a Women's Mental & Pelvic Health Therapist, and host of I Love Me The Podcast. For 20+ years I've been teaching people worldwide how to heal depression and anxiety naturally, strengthen pelvic health, and cultivate radical self-love.   In 2011, I founded Getting Naked, an online school offering resources and programs that help people strip away limiting beliefs and childhood conditioning so they can feel confident, connected, free in their bodies and able to love and accept themselves unconditionally.   Alongside being a mum, wife, tea lover, and drummer, I'm qualified in more than a dozen holistic healing modalities. I've written two books, been published worldwide (print, TV, radio, etc), and often share my passion for self-love, mental health and pelvic wellbeing at yoga and spirituality festivals.   My own journey began when I learned how to overcome suicidal depression and anxiety without medication. From that, I created a ten-session self-love therapy program that now helps others do the same.   On the podcast, I share personal stories, tools and science-backed down-to-earth practices for emotional healing, women's health, and living with more joy and freedom. May you feel more whole and more complete, by simply tuning in!   If you'd like to read my full love story and bio - including all my credentials - head to https://gettingnaked.com.au/tamra/   Contact…   Website: https://gettingnaked.com.au/    Instagram: https://www.instagram.com/gettingnaked/   Facebook: https://www.facebook.com/RelationshipQueen/   Music written by Tamra Mercieca and Grey Milton. Performed by Xani Kolac and Grey Milton.

Kicking off their Energy and Overwhelm month, Jessica and Kelly get honest about a kind of tired that sleep cannot touch — the exhaustion that lives underneath an otherwise good, full life. Jessica opens up about six years of intentional self-work — therapy, fitness, nutrition, a 40-pound weight loss journey — and how even with all of that in place, there are still days when something feels off in a way that isn't physical. This episode names that feeling, explores why it's so hard to pinpoint, and offers real, doable ways to start responding to it. What We Cover The tired that sleep can't touch — why doing "all the right things" for physical energy doesn't always reach the deeper layer of depletion The snap-guilt-deplete loop — how low-grade irritability, guilt about being short with the people you love, and further depletion feed each other, and why this is a feedback loop, not a character flaw Why this kind of exhaustion is hard to name — there's rarely one single cause; it's an accumulation of small, individually reasonable asks that add up You can love your life and still be depleted by it — a life that looks full and balanced from the outside can still be exhausting to live Naming it as the first step — saying the exhaustion out loud, treating it as data instead of evidence that something is wrong with you What actually helps in the moment, including: Journaling (paper, phone notes, or voice memos) to help name what's actually going on Canceling plans without guilt-spiraling, and recognizing that honoring your own capacity doesn't cost you relationships Opting out — ordering in, taking something off the plate, choosing rest over obligation Asking for help, even when it feels hard Noticing the difference between numbing (scrolling, binge-watching) and actually replenishing Asking "what would make me feel 5–10% better right now?" Taking a mental inventory — identifying what's taking up space in your head that doesn't need to be there This week's brighter move: Sit with one question — where is my energy going? Not to fix it, just to notice it. Free Resource "Are You Living Your Values or Someone Else's?" — a free values clarity guide with five honest questions and five tips for living more aligned. Takes about five minutes. Available free when you subscribe to the newsletter at chasingbrighter.com/newsletter. Coming Up Next week: Why capable, high-functioning women keep hitting invisible walls — and why trying harder is the wrong answer. A conversation about capacity that reframes everything. Connect With Us

As the fifth season of Beautiful Work Beautiful Life comes to an end, cohosts Laurel Holland and Laurel Boivin reflect on the lessons, conversations, and growth that have shaped the past year. They explore what it really means to "live your best life" and how that life isn't created by external achievements alone, but through the ongoing practice of inner work.The conversation explores the connection between our inner world and our outer experiences, emphasizing that while we can't control everything that happens to us, we can take responsibility for how we respond. Through self-awareness, honest reflection, stillness, and intentional choices, we gradually create a life that feels more aligned, peaceful, and authentic.Rather than chasing perfection or someone else's definition of success, the Laurels encourage listeners to cultivate a vision of their own beautiful life, take small daily steps toward it, and trust that the vision will continue to evolve as they grow.Episode Highlights:How your inner world shapes the way you experience your life.Why knowing yourself is the foundation for creating meaningful change.The role of self-responsibility without self-judgment.Why stillness and self-awareness help reveal habitual patterns that no longer serve you.Why your vision of your "best life" should remain flexible and continue evolving as you grow.Journaling prompts are suggested to further your exploration. If you look honestly at your life today, what is your inner world creating in your outer life?What would your best life look like if you imagined it from your own heart rather than someone else's expectations?What patterns or habits keep showing up in your life, and what might they be trying to teach you?How are you contributing to your own harmony—or your own disharmony—in this season of life?What is one small step you could take today that would move you closer to the life you want to create?How do you know when you're living your best life? What does it feel like for you internally?Host/Cohost/Guest Info:Guiding others to become effective leaders of their own lives, Laurel Holland has been on a journey of awakening and transformation throughout her life. Writing about inner work, Laurel has authored four books, including Crossroads and Love's 8 Laws. Her books, Live Your Inner Power, the Journal, and Courageous Woman, introduce, share, and explore the eight foundational practices for creating transformation from the inside out. Through her books, programs, and innovative talks, Laurel's great desire is to lift others up and courageously step into the life they came here to live. You can learn more about Laurel, her books, and work she does at www.liveyourinnerpower.com.Laurel Boivin is a leadership coach, speaker, and workshop facilitator. Founder of Flux+Flow Professional Coaching, Laurel works with high-performing professionals and mission-driven organizations to shift from achievement to alignment, helping them connect deeply to purpose, lead with confidence, and create environments where people thrive.  A Reiki master and yoga practitioner, collector of sea glass and antiques, she lives in New Hampshire and summers in Maine.  You can learn more about Laurel and the work she does at www.fluxflowcoaching.com.The email to send questions to Laurel Boivin is laurel@fluxflowcoaching.com and for Laurel Holland - laurel@liveyourinnerpower.com.

Anxiety is not always our identity. Sometimes it is a signal pointing toward something deeper.Gabriel Andreson joins Steve Adams for an honest conversation about panic attacks, hidden pressure, trauma, performance-based identity, control, therapy, and healing.Gabe shares how his first panic attack at 30,000 feet became the beginning of a much deeper journey. Along the way, he discovered that lasting peace is not found by controlling every circumstance, but by learning to live with greater trust, presence, honesty, and steadiness in Christ.In this episode, you'll hear:• Why anxiety may be revealing deeper wounds• How control and performance can intensify fear• The role of therapy, medication, exercise, and community• A practical way to identify lies and receive God's truth• Why stillness, Scripture, and journaling can help restore peace• What it means to believe that God genuinely likes youGabe is the author of UnAnxious: A Practical Guide to Calm Your Mind and Reclaim Your Peace in an Anxiety-Filled World.Learn more at:https://gabeandreson.com/Visit Embracing Brokenness Ministries:https://embracingbrokenness.orgBuy Unanxious on Amazon: https://a.co/d/0eiAttcOCHAPTERS00:00 God Doesn't Just Love You—He Likes You00:57 Anxiety May Be Pointing to Something Deeper02:45 Welcome, Gabriel Andreson04:20 Faith, Family, Business, and Marketplace Ministry11:41 A Panic Attack at 30,000 Feet16:00 When Anxiety Returned After Writing the Book18:29 Anxiety as a Signal—and What May Be Beneath It24:27 Turning Personal Pain Into Help for Others26:23 Performance, a Father's Approval, and Our View of God29:28 Therapy and the Safety That Unlocked Healing31:54 “God Talks”: Identifying Lies and Receiving Truth35:15 “Isn't It Great to Be Reminded Who You're Not?”39:03 Leadership, Burnout, Delegation, and Control42:26 God Loves You—and He Actually Likes You44:35 Silence, Scripture, Journaling, and Honest Venting47:59 The First Step Out of Survival Mode49:18 Where to Find Gabe and UnAnxious50:24 Closing

I read a life changing book this summer. It's been sooo good for my mental health and my body, putting into practice the specific type of journaling the author teaches on in the book. If your emotions and nervous system have felt chaotic and out of control, this episode is for you! God truly does want us well, body AND mind and journaling is a such a gift from the Lord for emotional AND physical health. We chat today:What exactly is raw journaling? How to do it, the benefits?The skill I didn't have until now that for years left me feeling emotionally unwellWhat does it practically look like to “feel your feelings?”How I learned to not fear uncomfortable emotions like disappointmentWhat is the Mind Body approach to wellness? Does it line up with scripture? How to regulate your nervous system, work through suppressed emotions and memories/trauma to feel better mentally and physically Bible verses about God caring about our mental healthBible verses about writing hard things down, paving the room for loveBible verses about our emotions impacting our physical bodiesHow to approach journaling WITH God and mediation as wellMy Christian approach to MindBody healing Can God use non Christians to help us? (spoiler alert: yup!)Resources mentioned:⁠Mind Your Body book⁠⁠Soulspace Prayer & Meditation App⁠Sabbath episodes:⁠Different Types of Rest for Well-Rounded Wellness⁠⁠The Healthy Habit of Weekly Sabbath with Tiffany Jo Baker⁠⁠Why Rest is Essential to Thrive & Tips to Sabbath Well!⁠Healing testimony episodes:⁠How Jesus Healed Me of Dairy, Gluten, Citrus & Peanut Intolerances⁠⁠Why Jesus Healed My Body Last Week (of severe shoulder pain & trouble breathing outside)⁠⁠Why a Headache was Healed on Day 4 and Not Day 1 (God revealed I had THIS wrong mindset preventing my healing)⁠⁠The Identity Shift that Unlocked Asthma Healing⁠Other past episodes mentioned: ⁠Why Crying is Healthy⁠⁠Why I'm Certain Based on Scripture that God Wants Everyone Healthy⁠⁠Why it's Illegal for Sickness to Live in the Body of a Believer⁠⁠When Your Heart Hurts (Emotional Healing 101)⁠Resources mentioned:  ⁠Miriam: Leprosy and a Bad Case of Spiritual Ego article⁠Connect with Nyla:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠IG⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Website⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Nyla's second podcast, On the Job with God Christian Business Podcast⁠

Your true self is the authentic, pure essence of who you were before the world taught you to become someone else. Today, I'm talking about what the true self really is and how we can begin reconnecting with it. When we are born, we come in with our true essence. But as we grow up, we begin adapting, changing, and creating a false self so we can feel loved, accepted, safe, and like we belong. Over time, this false self can cover up the truth of who we really are. We may lose touch with what we feel, what we need, what nourishes us, and what helps us feel connected to ourselves. But the good news is that anyone can begin to rediscover and live from their true self. In this episode, I'm sharing five simple ways to reconnect with your true self: getting in touch with your emotions, tuning into your needs, practicing self-care, using breathwork, and journaling. These practices help us slow down, listen inward, and begin claiming the parts of ourselves we may have hidden, forgotten, or pushed away. Key Takeaways The true self is your authentic self, the pure essence of who you were born as The false self develops as we adapt to feel safe, loved, accepted, and like we belong Many of us disconnect from our emotions because we were never taught how to feel them Reconnecting with your emotions helps you access deeper parts of yourself Your needs are different from your wants, and learning to identify them is essential Asking for what you need is part of living from your true self Self-care is not selfish. It is self-loving Practicing self-care supports self-worth and helps you reconnect with who you really are Breathwork can help release stuck emotions and take you deeper into yourself Journaling helps you access your unconscious mind, higher self, and deeper inner wisdom Rediscovering your true self happens through awareness, validation, and small daily practices MORE MICHELLE CHALFANT Website: https://www.michellechalfant.com Membership: The Adult Chair® Collective https://www.michellechalfant.com/collective  Instagram: https://www.instagram.com/themichellechalfant Facebook: https://www.facebook.com/TheMichelleChalfant The Adult Chair® Facebook Group: https://www.facebook.com/groups/theadultchair YouTube: https://www.youtube.com/c/Michellechalfant

Every one of us carries a deeper story beneath the surface—one that words often fail to express. In this episode of The Lucas Mack Show, Lucas sits down with longtime friend and visionary artist Sophia Noemi for an intimate conversation about creativity, healing, identity, and the mysterious ways our souls communicate through dreams, symbols, and imagination. Sophia shares how she discovered her extraordinary gift of translating subconscious imagery into powerful works of art, including the story behind the painting she created from one of Lucas's recurring visions of a wolf. Together they explore why creativity is far more than self-expression—it can become a pathway to healing, transformation, and remembering who we truly are. The conversation also dives into Sophia's remarkable professional journey, from teaching paint-and-sip classes to creating large-scale historical murals, while navigating grief, personal loss, and seasons of creative uncertainty. Through it all, she reveals how journaling, protecting her energy, and staying aligned with her calling helped her reclaim both her identity and her purpose. If you've ever felt disconnected from your creativity, struggled through difficult seasons, or sensed there was something deeper trying to emerge from within you, this conversation will inspire you to trust the process and create from the truth of who you are. In this episode: How dreams and subconscious imagery can guide our lives The story behind Lucas's wolf vision and Sophia's painting Creativity as a tool for healing trauma Recovering your identity after loss and hardship Why artists must protect their energy and light Moving from small beginnings to large opportunities Journaling as a spiritual and creative practice Following your calling even when the path isn't clear If this episode encouraged you, please subscribe, leave a review, and share it with someone who needs a reminder that creativity isn't just about making art—it's about becoming who you were created to be. Follow  @SophiaNoemi  at https://www.instagram.com/artistsophianoemi/  WATCH MY TEDx talk: https://www.youtube.com/watch?v=zG0zXJ8bUOA&t=47s S ign up for coaching: https://www.lucasmack.com/coaching Thank you for listening – if you're struggling to break free and need support – go to my website and www.lucasmack.com. There's you'll find resources like videos and eBooks and information on how to work with me for coaching.

The fastest way to kill creative flow is to turn art into an identity you have to defend. Nathan sits down with special guest host Michael Gazzo (@Michaelvgazzo), a coach, rebirth breathwork facilitator, master NLP practitioner, and platinum-selling music producer, to talk about what happens when external success still leaves you empty and what it takes to create from a more honest place.We trace Michael's path from childhood music obsession to major-label moments, touring, and high-pressure industry wins and then into the quieter work of rebuilding from the inside. Along the way, we unpack why curiosity and play create the “happy accidents” that make work feel alive, and why creative block often isn't a lack of talent but a nervous system and heart issue. If you've felt stuck in perfectionism, overthinking, or the need to make something that “works,” this conversation offers a different frame: become a better receiver first.We also get practical. We talk breathwork as a tool for regulation and deeper emotional release, how to redirect spiraling thoughts without bypassing your real feelings, and how journaling can become a direct dialogue with the work itself. Finally, we break down intention setting, focusing on a cleaner why, avoiding negative motivators that burn out fast, and serving the art instead of using the art to chase approval.If this resonates, subscribe for more conversations on creativity and the inner life, share this with a friend who's blocked, and leave a review so more artists can find the show.Make sure to follow us on Instagram here:@justmakeartpodcast   @tynathanclark   @nathanterborgWatch the Video Episode on Youtube or Spotify,https://www.youtube.com/@JustMakeArtPodcastSend us a message - we would love to hear from you! Make sure to follow us on Instagram here:@justmakeartpodcast   @tynathanclark   @nathanterborgWatch the Video Episode on Youtube or Spotify,https://www.youtube.com/@JustMakeArtPodcast

In this week's episode, Candace explores how easy it is to fill in the gaps when life feels uncertain. Whether it's a relationship, work, parenting, or an unanswered question, the mind often creates a story to make sense of what it doesn't know—and before long, that story can begin to feel like reality. Using the image of holding tightly to an empty dog leash, Candace reflects on the illusion of control, the weight of assumptions, and how journaling has helped her release anxious thoughts instead of carrying them in her body. It's a gentle reminder to loosen the grip, question the stories we create, and leave space for the truth to unfold.

"We do not remember days, we remember moments." — Cesare PaveseHow much of your life have you forgotten?In our fast-paced, stressed-out world, all the days blur into one. But what if you had a way to leverage every impactful moment you have into the ultimate compass for your decision making? All of a sudden the dream life you want becomes a reality.Onward,JamesPS —⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Join 25K+ other subscribers on YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Marcus Aurelius Anderson sits down with Ed Hinman, Marine infantry officer veteran, public figure protection specialist, historian, and author of The Barbarian in You. Ed shares how his time at the Naval Academy, deployments across Iraq, Afghanistan, Pakistan, and Africa, and a pivotal reckoning with ego and identity led him to build a life around three core principles: vigor, wonder, and fellowship. Drawing on history, philosophy, and hard experience, Ed makes the case that living a full life is not about optimization — it's about reconnecting with the most primal, truest parts of yourself. The conversation weaves through the creative life, the craft of writing, the mentorship of Steven Pressfield, the wisdom of Montaigne, Emerson, and Marcus Aurelius, and the courage it takes to follow what resonates rather than what looks good on paper. Episode Highlights: 1:54 - Ed and Marcus discuss the mentorship of Steven Pressfield and the discipline required to show up for the creative life 29:44 - Ed introduces his three-part philosophy of vigor, wonder, and fellowship as a framework rooted in how pre-civilized humans actually lived 49:23 - Ed recounts his Marine Corps career, the ego-driven disappointment of deployments that went nowhere, and how psychosomatic pain forced him to ask what he actually wanted 58:58 - Ed and Marcus explore the idea of listening to intuition over empirical evidence, following resonance rather than a prescribed path, and why the barbarian in you is the truest version of yourself Ed Hinman served as an infantry officer in the United States Marine Corps, graduating from the Naval Academy and deploying five times across Iraq, Afghanistan, Pakistan, and Africa before earning a master's degree in history and building a career in public figure protection with Gavin de Becker's firm. He is the author of The Barbarian in You and the founder of the Barbarian in You blog, where he writes about history, strength, friendship, and the philosophy of living with vigor, wonder, and fellowship. Visit barbarianinyou.com to find Ed's book, blog, and writings. Follow him on Instagram at ed_hinman. Learn more about the gift of Adversity and my mission to help my fellow humans create a better world by heading to www.marcusaureliusanderson.com. There you can take action by joining my ANV inner circle to get exclusive content and information.See omnystudio.com/listener for privacy information.

Ep. 215 - Kimberly sits down with author, speaker, and mind-set coach Jaikishaan Sharma. After losing his job, buying a home, and welcoming a newborn daughter, Jackishan suffered a life-altering accident when he was hit by a speeding car as a pedestrian. Doctors gave him just a 5% chance of ever walking again. Paralyzed from the waist down, Jackishan plunged into financial hardship, severe depression, and suicidal ideation. However, a single transformative moment with his young daughter sparked a inner shift. Through intense mindset work, journaling, formal and informal mindfulness, water therapy, and sheer determination, Jackishan went from paralyzed in a wheelchair to standing back up on his feet. Today, he shares his roadmap to help others break through physical and emotional trauma. Chapter Timestamps: 1:48 – The Perfect Storm (Job Loss, New Baby & Mortgage) 5:19 – The Accident & Diagnosis 7:13 – Inpatient Rehab, Financial Stress & Depression 12:00 – Forgiving the Driver & Finding Healing 17:41 – The Turning Point & Mindset Work 25:15 – Journaling, Mindset Shifts & Keeping the Wheelchair 28:10 – The First Sign of Recovery (The Moving Toe) 29:54 – Priming, Mindfulness & Visualizations 33:58 – Standing Up & Surprising the Doctor 38:31 – The Emotional Breakdown & Gratitude for Family 42:18 – Walking Again & Transitioning Off the Wheelchair 43:40 – Finding Purpose & Helping Others Online 47:44 – Trauma Coaching & From Wheelchair to Dream Chair 51:24 – Redefining Success & Final Words of Wisdom 53:12 – Outro & Where to Connect Follow Jaikishaan Sharma: https://www.instagram.com/jaikishaansharma/ Follow Kimberly: https://www.instagram.com/kimberlylovi/

What does a PhD journey look like when you paint it rather than write it?In their final episode of the series, Tooba and Louise talk about getting a PhD over the finish line, staying motivated in the face of challenges and discuss how they envision their future. You can see the artworks they created during this episode on the UCL IOE student blog, and on the IOE Instagram account.Full show notes and links: https://www.ucl.ac.uk/ioe/news/2026/jul/painting-our-way-through-phd-finish-line-and-beyond-phd-sketchbook More IOE Insights podcasts: https://uclioe.info/podcastUCL Institute of Education: https://ucl.ac.uk/ioeMusic featured: "Magic Escape Room" by Kevin MacLeod (incompetech.com)Licensed under Creative Commons: By Attribution 4.0http://creativecommons.org/licenses/by/4.0/

#141Josh sits down with Maddy Shannon, Head of Product Strategy at SpotOn, who has spent her career making independent restaurants more profitable. From a start at Bain, to the business team at The Alinea Group under Nick Kokonas, to the finances at SingleThread Farms in Healdsburg, to a Stanford MBA and now leading SpotOn's reporting, Profit AI, and analytics teams, Maddy sits at the rare intersection of hospitality and product. The conversation keeps circling one idea: great hospitality and great product design solve the same problem. Both anticipate what someone needs before they ask, and both disappear when they work. She calls it the invisibility problem, and it reframes everything from how a point of sale should feel to why diners undervalue what a restaurant gives them.The two dig into what a restaurant meal is really worth, and why pricing a plate off the cost of the prawns misses the wine glass that gets refilled and the person clearing your crumbs. Maddy floats David Nayfeld's idea of billing a meal the way a plumber does, materials, labor, total, so guests see what they are paying for. From there it turns to leadership, where she sets Nick Kokonas's clarity of vision against Kyle Connaughton's prove me right approach at SingleThread, and Josh on unlearning twenty years of knowing every station when he moved into tech. On AI, they land on the line that anchors the back half: data is plentiful, attention is scarce. Both agree the real unlock is not another dashboard but software that tells an operator what to do, the way a doctor diagnoses rather than asking where it hurts. It closes on mastery, the donabe rice pot Maddy treasures, and the tension that restaurant economics rarely leave a chef room to master one thing. Her parting advice: next time you sit down to eat, take a beat, look around, and do not look at the prices so closely.Links and resources

In this episode of the Crazy Wisdom Podcast, host Stewart Alsop speaks with Aaron Neyer, founder of Parachute and community organizer in Boulder, about knowledge management, extended minds, and the intersection of AI with human consciousness. They explore how Parachute functions as a digital brain tool for organizing thoughts and information across fragmented systems, discuss the dangers of AI psychosis and over-reliance on technology, and debate open source AI development versus controlled releases by companies like Anthropic. The conversation weaves through topics including the limitations of metrics-driven business thinking, consciousness and relevance realization, the value of technological sabbaths, and Aaron's hope for locally-run open source models that protect personal data while still accessing more powerful gated models when needed. You can find Aaron's writing at unforced.org and unforced.substack.com, and learn more about Parachute at parachute.computer and parachute.computer/blog.Timestamps00:00 Stewart welcomes Aaron Neyer, founder of Parachute and Boulder community organizer, discussing the origin of Parachute's name from Frank Zappa's quote about open minds.05:00 Aaron explains Parachute as an extended mind tool for organizing notes, contacts and information across multiple platforms, emphasizing the distinction between primary mind and extended mind as interconnected systems.10:00 Discussion shifts to metrics-driven business culture and the limitations of pure rationality, exploring how Google's data-driven approach misses subjective experience and the whole picture of relationships.15:00 Aaron discusses AI's ability to help identify relevant variables across different domains and the dangers of AI psychosis, comparing it to cult dynamics and belief systems.20:00 The conversation covers AI sabbaths and nineties retreats as intentional breaks from technology, plus Aaron's experiences with electrical engineering and using AI to design circuits with Arduinos.25:00 Exploring forbidden knowledge and open source AI, Aaron discusses Anthropic's guardrails around powerful models while arguing for distributed access to prevent concentration of power.30:00 Deep dive into open source AI strategy, with Aaron highlighting NVIDIA's approach and the potential for running capable models locally while reserving ultra-intelligent models for complex research tasks.35:00 Aaron shares his vision for local Sonnet-class models handling personal data while accessing Fable-class models for deep research, and directs listeners to unforced.org and parachute.computer for his writing.Key Insights1. The philosophy behind Parachute stems from Frank Zappa's quote that the mind is like a parachute and doesn't work if it isn't open. Aaron Neyer explains that having an open mind is valuable, but it must be balanced with deep roots to avoid becoming untethered. He has experienced periods in his life where excessive openness led him to feel disconnected, teaching him that creativity and expansion need to be grounded in something substantial. This same principle applies to how we organize information digitally, where openness and interoperability allow our extended minds to become more connected and coherent, which in turn helps our primary minds think more clearly.2. Parachute is designed as an extended mind tool that addresses the fragmentation problem in how we currently manage information. Most people use multiple disconnected tools like Obsidian, Notion, Apple Notes, Google Keep, and various CRMs to organize their thoughts, notes, and relationships. These systems don't communicate well with each other, creating inefficiency and confusion. Parachute aims to create a simple, intuitive system where all this information can be organized in one place with true interoperability, allowing users to own their data and have it speak effectively with other tools, ultimately making our entire extended mind more functional.3. Understanding ourselves as unified body mind organisms rather than fragmented parts is essential for effectiveness. Living systems theory shows that any living system is three things: a membrane bound dissipative structure, a self regulating autopoietic network, and a cognitive process actively knowing the world. Western civilization since Descartes and Galileo has created artificial separation between body and mind, and between subjective and objective experience, which limits our effectiveness. The same fragmentation affects our digital technology, and recognizing both our biological and digital systems as coherent wholes rather than disconnected parts makes us vastly more capable.4. The relationship between data driven approaches and holistic thinking reveals important limitations in modern business and science. While working at Google, Aaron observed how data driven decision making can be powerful, but over reliance on metrics like ROI creates blindness to crucial unmeasurable factors like goodwill and relationship quality. This reflects a broader Western tendency to exclude subjective experience because it's difficult for objective science to measure. However, emotions, relationships, and other subjective elements are essential parts of reality, and focusing only on quantifiable metrics means missing the whole picture and ultimately becoming less effective despite appearing more rational.5. AI accelerates the ability to work with technical complexity by helping with relevance realization across domains where we lack expertise. In any specialized field, experts develop intuitive senses for which variables matter and can quickly identify problems, whether in computer troubleshooting, music, or cooking. AI's ability to generalize allows it to point people toward relevant solutions in areas where they haven't developed that intuitive expertise, effectively democratizing technical capability. This means people can direct their creativity more effectively across more domains, though it also raises concerns about giving powerful capabilities to those who may lack the wisdom to use them responsibly.6. The question of open source AI versus gated access involves complex tradeoffs between democratizing power and preventing harm. Aaron respects Anthropic's approach of creating guardrails around powerful models like Mythos, which would likely have caused significant system hacks if released without restrictions. However, this creates concerning power dynamics where only wealthy companies, governments, and their allies have access to the most powerful tools. NVIDIA offers hope through their truly open source approach including full training pipelines, and there may be a viable path where open source models at the Sonnet capability level handle most tasks locally while more powerful Fable class models remain gated for the most demanding work.7. Creating intentional breaks from AI and technology is essential for maintaining clear independent thinking. Aaron practices an AI Sabbath at least one day per week when he doesn't interact with AI, and he finds these are the days when he does his best thinking and journaling. Without these breaks, he finds himself constantly jumping between journaling and prompting AI rather than giving himself space for deep reflection. This pattern mirrors broader concerns about AI consistency creating cult like dynamics similar to organized religion, where constant immersion in a belief system or technology can lead to losing the ability to think independently, making periodic disconnection crucial for maintaining cognitive autonomy and clarity.

In this episode of Beautiful Work Beautiful Life, cohosts Laurel Holland and Laurel Boivin explore the connection between inner work and finances. Together, they examine how our earliest experiences with money shape our sense of abundance, scarcity, worth, generosity, and possibility. Through thoughtful questions and personal stories, they invite listeners to become curious about the beliefs they've inherited and whether those beliefs still serve the life they want to create.The conversation reminds us that our relationship with money is deeply connected to our relationships, our professional lives, our values, and our sense of self. When we begin to examine our money story with compassion and awareness, we create space for new beliefs, greater alignment, and a more abundant way of living.Episode Highlights:Explore how childhood experiences and family dynamics shape your relationship with money.Identify inherited money beliefs and consider whether they still serve you today.Examine the difference between scarcity and abundance as internal ways of experiencing life.Discover how money stories are often connected to worthiness, identity, value, and spirituality.Learn how finding new role models can help rewrite limiting beliefs about wealth and generosity.Reflect on how your values—not money itself—can become the foundation for creating a beautiful life.Journaling prompts are suggested to further your exploration. What did you learn growing up about money?What did you watch in your household about how your parents dealt with money?What are ten beliefs or messages you've heard about money? For each one, ask: When did I first hear this? Who taught me this?If you had more than enough money, what would you do with it? What does your answer reveal about your values?What is your story around money? What belief have you carried for years that may no longer be true?In your heart of hearts, what is the life you truly want to live—and what does money have to do with that vision?Host/Cohost/Guest Info:Guiding others to become effective leaders of their own lives, Laurel Holland has been on a journey of awakening and transformation throughout her life. Writing about inner work, Laurel has authored four books, including Crossroads and Love's 8 Laws. Her books, Live Your Inner Power, the Journal, and Courageous Woman, introduce, share, and explore the eight foundational practices for creating transformation from the inside out. Through her books, programs, and innovative talks, Laurel's great desire is to lift others up and courageously step into the life they came here to live. You can learn more about Laurel, her books, and work she does at www.liveyourinnerpower.com.Laurel Boivin is a leadership coach, speaker, and workshop facilitator. Founder of Flux+Flow Professional Coaching, Laurel works with high-performing professionals and mission-driven organizations to shift from achievement to alignment, helping them connect deeply to purpose, lead with confidence, and create environments where people thrive.  A Reiki master and yoga practitioner, collector of sea glass and antiques, she lives in New Hampshire and summers in Maine. You can learn more about Laurel and the work she does at www.fluxflowcoaching.com.The email to send questions to Laurel Boivin is laurel@fluxflowcoaching.com and for Laurel Holland, laurel@liveyourinnerpower.com.

In this episode, I'm talking about one of the questions I hear all the time: What do we do with negative emotions? So many of us have been taught to push away, numb, judge, or "get rid of" emotions like anger, grief, sadness, fear, rage, and frustration. But the truth is, emotions are not bad. They are part of being human, and they are meant to move through us. I talk about why we develop resistance to certain emotions, especially when we grew up receiving messages that our feelings were too much, wrong, annoying, or unsafe. When we are not taught how to process emotions, we often reach for ways to numb out, distract, avoid, or blame others for what we are feeling. Key Takeaways Emotions are part of being human, and we are meant to feel a full range of them Many of us learned to block, judge, or numb our emotions because of messages we received growing up "Negative emotions" are not bad. They are simply emotions on the fear end of the emotional spectrum Fear can protect us, anger can help us access power, and sadness can give us important information about our inner world Emotions are energy, and when we allow them to move through the body, they can shift and transform The 90-second rule reminds us that intense emotions can move through us quickly when we do not block them or attach a story to them Journaling helps us witness our inner world, process emotions, and gain clarity MORE MICHELLE CHALFANT Website: https://www.michellechalfant.com Membership: The Adult Chair® Collective https://www.michellechalfant.com/collective  Instagram: https://www.instagram.com/themichellechalfant Facebook: https://www.facebook.com/TheMichelleChalfant The Adult Chair® Facebook Group: https://www.facebook.com/groups/theadultchair YouTube: https://www.youtube.com/c/Michellechalfant

Have you ever looked at an ultramarathon and thought, There's no way I could ever do that? If so, you're not alone.In this episode, Kevin and I are kicking off a new series all about ultrarunning, and we're starting with the biggest question of all: Why would anyone want to run an ultra in the first place? More importantly, how do you know if it's the right challenge for you?This conversation isn't just about logging more miles. It's about becoming the kind of person who's willing to embrace a big goal, trust the process, and grow through the journey. Kevin shares lessons from his own ultramarathon experience, and together we unpack the mindset, training, and lifestyle shifts that make these races possible.Whether you're seriously considering your first ultra or you're simply looking for inspiration to tackle your next challenge, I hope this episode helps you see that you're capable of more than you might think.Get your Ultimate Ultramarathon Guide here!Key episode marker?01:14 Kevin's COVID Ultra Origin04:18 Could You Run One09:09 Find Your Why13:33 Lifestyle and Process17:23 Training Habits and Mindset29:41 Journaling and Commitment31:42 Training Volume Basics35:01 Mileage Targets by Distance35:52 Back to Back Long Runs37:11 100 Mile Prep and Cross Training38:22 Pacing Intro38:45 Ultra Pacing Reality Check40:01 Aid Stations and Gear Slowdown42:26 Start Easy Break Into Thirds47:08 Strength Mobility Race Durability49:39 Fueling Targets Real Food55:02 Hydration Sodium and Sweat Rate59:03 Practice and Adapt on Race Day01:02:31 Race Specific Skills Checklist01:08:05 Mental Strength and Wrap Up Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secretJoin the Team! -->  https://www.realliferunners.com/team Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!Come find us on Instagram and say hi! Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

Most of us get defensive without even realizing it — and it's one of the fastest ways connection breaks down in marriage. In this episode, we explore why defensiveness is actually a self-esteem issue at its core.We break down how defensiveness shows up differently depending on whether you're coming from shame (one-down) or grandiosity (one-up), and why neither position allows for real repair or intimacy. Sharla shares a personal story from her own life and explains how healthy self-esteem gives us the ability to feel proportionate guilt without collapsing into shame.You'll also get a simple, practical intervention you can use in the moment — including a physical technique and two powerful mantras — to help you move out of defensiveness and back into “same as” with your partner.If you've ever felt like you get defensive even when you don't want to, this episode will help you understand why… and give you tools to actually change it.In This Episode:Why defensiveness is a symptom of distorted self-esteemThe difference between one-up (grandiosity) and one-down (shame) defensivenessHow grandiosity blinds us to the impact we have on othersWhat healthy self-esteem actually looks like in real momentsA simple body-based intervention to get out of defensivenessTwo mantras to help you return to “same as”Journaling prompts to help you notice and interrupt defensiveness fasterKey Tools & Practices:Physical Centering Technique: Pull yourself up from shame or down from grandiosity until you feel centered and “same as.”Mantra for Shame: “I'm enough and I matter despite…”Mantra for Grandiosity: “Each person has inherent worth. No one more than. No one less than.”This week's journaling prompts to track your defensiveness patternsAction Step This Week:The next time you feel defensiveness rising, try the physical centering move with one of the mantras. Then journal:What triggered it?Was it more one-up or one-down?Did the intervention help?Connect With Us:Website: MasterYourMarriage.usInstagram: @masteryourmarriageFacebook: Master Your MarriageIf this episode helped you, please leave a comment or review and share it with someone who needs it.Mentioned in this episode:Research Interview RequestBefore we get back to the episode, I want to share something quick. A lot of people who listen here are looking for more support than the podcast alone can offer. Some are interested in coaching, but many want a more structured program with clear tools and ongoing guidance. We're in the early stages of creating something like that right now, and we're looking for a few people to interview so we can make sure we get it right. If you've ever felt successful in your career but disconnected at home, I'd really love to talk with you to get your insights as we create something that can genuinely help couples. This is purely for research — no sales pitch, no pressure. If you're interested, go to masteryourmarriage.us/research to schedule a quick interview.” Alright…back to the episode

“You are responsible for your own actions, your own behaviors, your own reactions. You cannot control the actions, reactions of others.” — Donna JohnsenTwenty-three years. That's how long Donna Johnsen was with her husband when an unplanned divorce rewrote everything she thought she knew about her own life. This week on Her Story Unscripted, she shares what happened when the identity she'd built inside a marriage suddenly wasn't there to stand on anymore.Donna Johnsen talks with me about the messy, real work of rebuilding — journaling her way through the rumination, reading a memoir that gave her permission to stop performing grace, and eventually finding her way to humor as a way to heal out loud instead of hide. We also get into what it's like helping teenagers navigate a divorce without projecting your own feelings onto theirs, and the almost-empty nest she's facing now that her kids are grown.If you've ever felt like you were standing at the edge of a cliff, unable to go back and scared to go forward, this conversation is for you. New episodes every Thursday on all major podcast platforms.Connect with Heather: WebsiteFacebookInstagramLinkedInYouTubeTimestamps00:46 Introduction — Heather welcomes Donna Johnsen.07:48 Donna opens up about the unplanned end of her 23-year relationship.10:15 The memoir that gave her permission to move beyond society's expectations after divorce.13:02 Why she started journaling in her Notes app to stop the constant rumination.17:30 How humor became part of her healing journey.31:19 Navigating teenagers through divorce and letting them have their own feelings.40:33 The almost-empty nest, midlife reinvention, and becoming "Mama D."42:22 Where to connect with Donna Johnsen. About Donna JohnsenDonna Johnsen is the voice behind Laugh Lines and Life Goals, where she shares an honest, funny, and refreshingly unfiltered take on midlife, motherhood, and reinvention. After an unplanned divorce ended a 23-year relationship, Donna turned to journaling — and eventually to social media — as a way to process what she was going through, and has since built a community of women who find comfort in her humor and her honesty. She's the mom of two, with one child already away at college and the other headed there this fall.Pinterest Facebook Instagram LinkedIn Support the show

Science says an eye mask, noise-canceling headphones, and even your favorite lovey can help you finally catch some shut-eye on the red-eye. Jodi cleans Nana's house while Nana plays DJ, and Sam has a Luke Skywalker card that could be worth a fortune.See omnystudio.com/listener for privacy information.

How do we turn life's hardest moments into something meaningful?In Episode 292, Mike and Mark explore The Book of Alchemy by Suleika Jaouad, a powerful guide to creativity, resilience, and self-discovery through the practice of journaling.Beginning with Suleika's remarkable story of transforming pain into purpose, the hosts unpack why journaling isn't about writing perfectly—it's about thinking clearly, processing honestly, and creating space for growth. Together they explore practical frameworks for reflection, the importance of embracing uncertainty, and why every journal entry has value.The episode concludes with one of Suleika's most inspiring ideas: instead of living each day as if it's your last, try living it as if it's your first—bringing curiosity, playfulness, and openness into everyday life.Whether you're looking to unlock your creativity, build resilience, or simply reconnect with yourself, this conversation offers practical tools you can begin using today.Featured ClipsDoubling Down – Transforming pain into purposeThere Are No Bad Journal Entries – Journaling as a creative practiceLive Every Day As If It's Your First – Curiosity, playfulness, and renewalResources

In this episode of The John Grdina Classroom, a life faith podcast built on faith, family, fitness, and freedom, John shares a personal self-improvement practice that transformed his mornings: praying before checking email, social media, or the news — the same discipline Jesus modeled when He rose "a great while before day" to pray (Mark 1:35). This simple shift in his personal transformation journey has lowered his anxiety and deepened his trust that God works all things together for good. John opens up about journaling with God, finding clarity in his identity, and learning to surrender to God's will rather than chasing selfish desires — echoing Jesus's words in the Our Father, "thy will be done." He then shares a powerful story from a recent 50K ultramarathon with his brother, where he stopped to pray for a struggling runner on the trail, and later prayed through his own physical cramping mid-race. This episode is a raw look at what it means to actually communicate with God instead of trying to control everything ourselves. If you're searching for a faith and family podcast, a Christian parenting podcast, or a fatherhood podcast rooted in real-life application, this episode will challenge you to make God your first call in the storm, not your last resort.00:00 – Welcome back to The John Grdina Classroom00:45 – Why I stopped checking my phone first thing in the morning01:30 – Mark 1:35 — Jesus rising early to pray02:30 – Trusting that all things work together for good03:45 – Journaling with God and finding clarity in who I am05:00 – "Thy will be done" — what true freedom actually means06:30 – The 50K story: praying for a stranger on the trail08:15 – Praying through the pain at mile eighteen09:30 – Who do you reach for when the boat starts rocking?10:15 – Closing prayer and challenge#SelfImprovementPodcast #PersonalTransformation #LifeFaithPodcast #FaithAndFamilyPodcast #ChristianParentingPodcast #FatherhoodPodcast #CatholicMen #MenOfFaith

You can listen wherever you get your podcasts or check out the fully edited transcript of our interview at the bottom of this post.In this episode of The Peaceful Parenting Podcast, Michaeleen Doucleff and I talk about her new book Dopamine Kids: A Science-Based Plan to Rewire Your Child's Brain and Take You're your Family in the Age of Screens and Ultraprocessed Foods. Michaeleen's position is not that screens and ultra-processed food are “bad.” Rather, Michaeleen explains how they can take the place of things that truly bring us joy and pleasure, leaving us with an empty feeling of "what's next?" and an endless cycle of wanting. We focus on how dopamine has been misunderstood and how it actually works, how magnets like screens and ultraprocessed foods keep us stuck, and small changes you can make to start shifting things in your home.Know someone who might appreciate this episode? Share it with them!And if you love the podcast, FREE ways to help us out:1- Rate and review the podcast in your podcast player app2- “Like” this post by tapping the heart icon ♥️3- Share this with a friend. THANK YOU!We talk about:* 00:00 Introduction to Dopamine Kids and why our understanding of dopamine is outdated* 02:15 Michaeleen's journey from NPR science journalist to parenting author* 05:00 Dopamine isn't pleasure—it's wanting: the neuroscience that changes everything* 07:20 Why kids say they'd rather play with friends than be on screens* 08:00 The difference between dopamine, serotonin, and real satisfaction* 13:30 How apps and ultra-processed foods hijack the brain's reward system* 16:45 Why endless scrolling never feels satisfying* 18:30 “Bottomlessness”—one of the biggest design tricks keeping us hooked* 20:30 Why we want activities for our kids with a clear purpose and a clear endpoint* 22:00 The veggie straw experiment that changed Michaeleen's thinking about food* 26:50 Magnets and cues: how screens become automatic habits* 32:00 Why removing screens isn't enough—you have to replace them* 33:30 Helping kids meet their real need for adventure and autonomy* 36:00 Small, permanent changes vs. temporary screen detoxes* 37:30 Why the car is a great place to start reducing screens* 38:00 Is reducing screens really more work?* 40:15 Why laws and regulations haven't caught up with technology* 43:00 Why this isn't a willpower problem* 46:30 Can kids ever use screens in moderation?* 49:00 Paid video games vs. free games* 51:30 This isn't about screens being “bad”* 53:00 Helping kids gradually learn to use technology well* 54:00 School Chromebooks and why parents have more influence than they realize* 58:00 Advice Michaeleen would give her younger parenting self* 1:00:00 Why kids have to experience offline joy before they'll want it* 1:01:00 Sarah's client who removed the TV—and what happened next* 1:02:30 Final thoughts and where to find MichaeleenResources mentioned in this episode:* Michaeleen's website* Dopamine Kids: A Science-Based Plan to Rewire Your Child's Brain and Take You're your Family in the Age of Screens and Ultraprocessed Foods* How to Stop Fighting About Video Games with Scott Novis * The Peaceful Parenting MembershipConnect with Sarah Rosensweet:* Instagram* Facebook Group* YouTube* Website* Join us on Substack* Newsletter* Book a short consult or coaching session callxx Sarah and CoreyYour peaceful parenting team- click here for a free short consult or a coaching sessionVisit our website for free resources, podcast, coaching, membership and more!>> Please support us!!! Please consider becoming a supporter to help support our free content, including The Peaceful Parenting Podcast, our free parenting support Facebook group, and our weekly parenting emails, “Weekend Reflections” and “Weekend Support” - plus our Flourish With Your Complex Child Summit (coming back in the fall for the 3rd year!) All of this free support for you takes a lot of time and energy from me and my team. If it has been helpful or meaningful for you, your support would help us to continue to provide support for free, for you and for others.In addition to knowing you are supporting our mission to support parents and children, you get the podcast ad free and access to a monthly ‘ask me anything' session.Sarah: Hey everyone. Welcome back to another episode of the Peaceful Parenting Podcast.Today's guest is journalist Michaeleen Doucleff. She is the author of the book Hunt, Gather, Parent and now has a new book out called Dopamine Kids: A Science-Based Plan to Rewire Your Child's Brain and Take Back Your Family in the Age of Screens and Ultra-Processed Food.Michaeleen's first book is one of our favorite parenting books, and now we can add this one to the list. She walks us through how screens and ultra-processed food hook us and keep our brains stuck in a hijacked wanting cycle without giving us actual rewards and pleasure.We eventually get around to discussing this, but I want to stress right here at the beginning that Michaeleen isn't saying that screens and ultra-processed food are evil or that they have no place in our lives. Rather, they can take the place of things that truly bring us joy and pleasure, leaving us with an empty feeling of “what's next?” and an endless cycle of wanting.I learned so much from this book. I'd been wanting to make some changes in my own life with my relationship with my phone, and this book helped me understand why it was so hard and what I could do. A hint: as it turns out, we don't understand dopamine correctly at all. Our cultural shorthand about what dopamine is and what role it plays in the motivation and pleasure cycle is totally outdated.If you're interested in making some positive shifts in your child's life, in your family, and in your own life, you're going to love this interview and Michaeleen's book.If you like this episode, please share it with a friend so more parents can learn about peaceful parenting. If you're a fan of the podcast, you can help us out not only by sharing it, but by leaving a review and a five-star rating in your podcast player app. While you're there, don't forget to follow the show so you don't miss an episode.If you'd like to support us even more, you can become a supporter on Substack to help us offset the cost of making the show. We'll put a link in the show notes.Let's meet Michaeleen. I hope you enjoy this conversation and get as much out of her insights as I did.Sarah: Hi, Michaeleen. Welcome back to the podcast.Michaeleen: Thank you so much for having me.Sarah: When we had you on a few years ago to talk about your first parenting book, Hunt, Gather, Parent—we'll link to it in the show notes—it ended up being one of our favorite podcasts out of the 200-some episodes we've done. I'm so excited to have you back to talk about your new book.Michaeleen: Thank you so much. That's so nice. It's an honor to come back.Sarah: I'm so happy to have you. Tell us a little bit about who you are and what you do.Michaeleen: I was—or I still am—a science journalist. I've been one now for about 16 years, and I spent 13 or 14 years as a radio correspondent at NPR. I'm still there covering children's health, global health, neuroscience, and psychology.Before that, I was trained as a chemist. I have a PhD in chemistry.Five years ago, I wrote the parenting book Hunt, Gather, Parent, and I had no idea I'd ever become a parenting expert. That definitely wasn't on my life bingo card.When I had my daughter Rosie almost 11 years ago, I had no clue what I was doing. It just seemed like an impossible task. Then I started studying parenting around the world, and I realized there was an easier way to do things. That's what Hunt, Gather, Parent is about.More recently, about six years ago, I was really trying to fix my own screen problem—my own addiction to my phone. I was so obsessed with it. As I investigated neuroscience, psychology, and behavioral psychology, I started to realize, “Oh gosh, we're really getting a lot of things wrong when it comes to screens and our kids.”That led me to write this next book, Dopamine Kids, to clarify a bunch of myths but also update the advice because it's really old. A lot of the advice out there is based on psychology from 20, 30, even 40 years ago.Sarah: Or even more.Michaeleen: Exactly.Sarah: Exactly. And I'm going to ask you about that. So tell us, what's the central idea behind your new book, Dopamine Kids?Michaeleen: One of the biggest ideas is that we're thinking about screens wrong. We think they're these endless sources of pleasure. We think dopamine is this molecule that brings us pleasure and that the more we have, the happier we are.But that's really old neuroscience.What dopamine actually gives us is the feeling of desire, wanting, and craving. It makes us obsessed.So what screens are doing is cranking that system up. They're increasing motivation, craving, and wanting. But if you look at what happens over time, they actually rob us of pleasure and reduce the amount of pleasure we experience in our lives.So this idea that screens—video games and social media—are treats and rewards for kids is wrong. It's all wrong.What is actually most rewarding and pleasurable for kids are things in the real world because real-world experiences don't just give us desire and wanting. They also give us satisfaction, joy, and long-lasting pleasure.So Dopamine Kids is really a reset of what actually brings our kids pleasure in life. It also provides a toolset to retrain your kids' brains so they naturally want and reach for offline activities and foods that make them feel good—foods that really nourish them and bring satisfaction.It's about rethinking our idea of pleasure. What does pleasure actually look like?I think the media, marketing, and corporations have taught us that pleasure and wanting are basically the same thing—that we want things because they bring us pleasure.But if you actually look at the science and the data, there are so many things out there that drive our wanting while robbing us of pleasure.Social media is a really good example. Kids use it because they want a sense of belonging. They want to feel connected. But over the long run, social media does the opposite. It makes them feel lonelier, and yet they still want it.I see this book as an operating manual for shaping and changing your kids' habits into the ones you want for them as a parent, but also habits that nourish kids and bring joy, happiness, and pleasure to the whole family.We often think limiting screens is about depriving kids of pleasure.It's actually the opposite.It's about reclaiming pleasure.Sarah: I had Lenore Skenazy on the podcast. Do you know her work?Michaeleen: Yeah, we're friends.Sarah: She was on the podcast a few months ago, and she was talking about how, if you ask kids what they want—would they rather be on screens or play with their friends?—by far the number one answer is playing with their friends, not being on screens.Michaeleen: Yeah. I think it's almost double.Sarah: Exactly. And yet I don't think most parents realize that.Michaeleen: Right. I didn't realize that either. I think it's because we confuse begging, screaming, and tantruming for the screen with joy and pleasure.Sarah: Okay, so tell us about that, because what I learned from your book is that everyone thinks dopamine is, “Ah, I just got a hit of dopamine and I feel so good.”Michaeleen: Yeah.Sarah: But it's not dopamine that makes you feel good. It's serotonin and, I think, endorphins that make you feel good.You go into this in much more detail in the book, and I highly recommend it. It was excellent. I have to tell you, I was on an office hours call with my membership before I even knew you had written a new book, and one of my members said, “I'm reading this parenting book called Dopamine Kids, and it's a page-turner.”She said, “I've never had a parenting book that's a page-turner, but you've got to get your hands on this.”Then I looked it up and realized it was your book, and I was so excited to get it and read it.Can you explain the basic idea? I know it's too much detail to go into fully, but what's the difference? What does dopamine actually do, and why isn't it what we think it is?Michaeleen: For a long time—really since the 1950s—neuroscientists thought we do things over and over again because they're pleasurable.Neuroscientists have been obsessed with getting people and animals to press buttons for over a hundred years. Rats, mice, apes, pigeons—they've all been part of these experiments. It's almost like an iPad. Press, press, press, tap.For a long time, researchers could stimulate one region of the brain—the dopamine center—and the animals would go crazy pressing the button all day long. They wouldn't even stop to go to the bathroom. It makes you think of someone playing video games for hours. They're just obsessed with pressing the button.Researchers believed that because this was the dopamine center of the brain, dopamine made you press the button because it felt good and brought you pleasure. They even conducted similar experiments with people, and that very simple explanation stood for a long time.Then, about 30 years ago, a couple of scientists came along and asked, “Wait a second. Is this really true? Do we always act because something is pleasurable?”They designed better experiments, and what they found was astonishing. Dopamine doesn't do that at all.Dopamine makes us want.It makes you want something, and it makes you want to do something over and over again. It's like a “do it again” button in the brain.Do it again.Do it again.Whenever you can, do it again.The way the system is supposed to work is that first you want something, and dopamine motivates you to work for it. Then, when you get what you wanted, the pleasure center starts to light up.Those are different neurotransmitters. That's where endorphins—the body's natural opioids—and serotonin come in.Serotonin allows you to appreciate what you have. It's what lets you say, “Oh, I got what I wanted. I feel really good. Ah... I can stop now. I can take a break.”In many ways, pleasure is the opposite of dopamine because it gives you satisfaction, and satisfaction stops wanting.There are a couple of classic examples. One is sex, which is probably the R-rated version. But another is thirst.Imagine you're running on a hot day. You've run out of water, and after half an hour or an hour, you really want something to drink.That's dopamine. That's your dopamine hit—that strong feeling of desire.Wanting can actually feel good. If I fall in love and I want to be with my partner, the wanting feels good.But wanting can also become frustrating. If you want something for too long and don't get it, that feeling turns into frustration.So you're out running on this hot day thinking, “Oh my gosh, I want water so badly.”That's dopamine.That's not pleasure yet.Then you see a glass of water, or you get one and take a drink, and you think, “Ah, that feels so good.”That's the pleasure system.Sarah: That's where you get the serotonin and the endorphins.Michaeleen: Exactly. And the endocannabinoids too—the body's natural cannabinoids. A whole bunch of things kick in.The wonderful thing about this pleasure response is that it can last a long time. It lingers. It makes you feel optimistic and gives your life a kind of glow because you've gotten what you need to survive.I remember being really upset as a kid, and my mom would come over and hug me. I'd bury my face into her, and it felt so good. It was just this feeling that everything was okay again.That's what these pleasure molecules do.Dopamine is saying, “Everything is not okay. I need this before things can be okay.”They're very different.Sarah: Okay. This is the part I still feel like I'm only beginning to understand.How do the makers of apps and video games—and we've mostly been talking about screens, but you also write a lot about ultra-processed foods—how do they get us stuck in the dopamine cycle?What I took away from your book is that these things are so powerful because they keep us trapped in that cycle of wanting...Sarah: What I understood from your book is that these things are so powerful because they keep us stuck in the dopamine cycle. It's just wanting, wanting, wanting.You said something in the book about how they've figured out a way to hack a weakness in our brain circuitry. Forgive me if that's not the exact wording, but they've essentially hacked a weakness in the brain to keep us stuck in dopamine without ever giving us a real reward.How does that work?Michaeleen: First of all, both the tech industry and the food industry have admitted this for a long time. This isn't something I've come up with. They've openly admitted it. Even the food industry says, “We want to make something you can't stop eating.”Sarah: Right. You read all these interviews with industry insiders, and they're very open about it. Everybody knows they've admitted it. But how does it actually work?Michaeleen: There are a lot of tricks.Let's start with screens because a lot of these techniques actually came from the gambling industry. In the ‘80s and ‘90s, casinos started replacing mechanical slot machines and poker machines with video versions—basically gambling apps on giant touchscreens.They explicitly asked, “What can we do to this game to keep people playing for as long as possible?” Some people would play for 24 or even 48 hours straight. They ran massive A/B tests to figure out exactly how they could tweak the games to send people into this dopamine loop—this wanting loop—where people actually stopped wanting to win because winning took them out of the loop.So it's very empirical. They've simply tested what keeps people there.In the book, I describe it as a kind of recipe parents can use to recognize whether an app is doing this to their child. Psychologists even have a name for this state. It's called dark flow, where you lose track of time and where you are. We've all experienced it while scrolling social media. Twenty or thirty minutes go by and you think, “What just happened?” You're in this loop of wanting because, if you actually experienced pleasure and satisfaction, you would stop. You'd stop wanting.One of the biggest tricks is speed. The faster the cycle runs, the more it traps you. If you think about videos and video games, they've become faster and faster. Even children's iPad games are just question, answer, question, answer, question, answer over and over again. That's driving up dopamine.But where's the satisfaction? What's the reward? Basically, it's just a light on the screen.Another trick is promising something fundamental. The dopamine system evolved to help us fulfill our basic human needs—water, food, social support, adventure, creation. These are things we needed to survive, so kids are naturally highly motivated to pursue them.These apps promise they'll meet those needs. Social media, for example, promises belonging. It says, “Get on here and you'll finally feel connected. You'll finally feel like you belong.” The problem is that it never actually fulfills that promise.If you look at some of the leaked internal documents, you can see the algorithms intentionally withhold what people actually want. One neuroscientist explained it this way: they figure out what you're looking for and why you're on social media, then they give you something that's close to what you want. Maybe on the next click they give you something a little closer. Then a little closer.This does several things. First, you never actually receive the reward because you never get what you really need. Second, you develop this feeling of making progress—as though you're getting closer and closer. “Maybe one more comment. Maybe five more likes. Then I'll finally get it.”What most people don't realize is that we produce the most dopamine not when we get what we want, or even when we think we're about to get it, but when we feel like we're making progress.That's one of the biggest tricks.Video games are a perfect example. Kids always feel like they're making a little more progress. A little more. A little more. By the time they reach the next level, they're already making progress toward another one.There are all these different tricks designed to crank up wanting while dialing down satisfaction and pleasure because satisfaction is what gets you off the game. You think, “Okay, I'm done.”The same thing applies to social media. If social media actually gave me what I was looking for, I'd be finished. I'd think, “I got what I needed. I'm done.”But it never gives it to you.It can't.Sarah: I started feeling kind of gross about how much time I was spending on Instagram and Facebook—really just on my phone in general. I'd think, “Oh, I need a five-minute break,” and immediately pick up my phone.Actually, I did this before I started reading your book, but now I realize it fits perfectly with what you're talking about. I downloaded the New York Times Games app.Now, when I feel like I need a little break, I'll do Wordle or the Mini Crossword or Connections. What's nice is that it's limited. You get one crossword, one mini crossword, one Wordle, and one Connections each day.I'm almost never on Facebook or Instagram anymore because of it. It actually feels like a real reward. I finish the crossword and think, “Oh, I did the Mini in one minute and 38 seconds.”There's an ending to it. It really does feel like I accomplished something, which is very different.Michaeleen: Exactly. And you've actually stumbled onto one of the biggest tricks: bottomlessness.This is huge.TV didn't used to be bottomless.Michaeleen: TV didn't used to be bottomless. You had a handful of channels, and eventually the content ended or it got bad enough that you simply stopped watching.Now everything is endless. There's always another news story, another level in a game, another post, another video. That endlessness is what keeps us trapped in the cycle.You actually did so many things right with the New York Times Games app. You found something that takes a little more effort, but it also has a clear stopping point. You finish it, and then you're done. You created a bottom.That's exactly what I want to do with my own kids. I want to help them find activities that have a clear purpose and a clear ending. When you're done, you're done, and you turn it off.Compare that with scrolling Instagram for 30 minutes. What's the purpose? What are you actually doing? What are you looking for? There's always more content. It never ends, and it's incredibly fast.I think it's Chapter 4 of the book where I talk about figuring out how to use these technologies—if you're going to use them at all—in ways that don't manipulate you into these loops but instead feel genuinely satisfying.People often ask, “How do you know it's a real reward?” Your brain tells you. You feel better afterward than you did before. You feel done. You feel full. You think, “I'm ready to stop.”If, instead, you're thinking, “What's next? One more. One more,” then you're still stuck in the loop.For a lot of people—for a lot of kids, and certainly for me—that loop is frustrating and deeply unsatisfying. It just makes life feel gray and gloomy.Sarah: I noticed something a while ago. One of my favorite activities in the world is reading, and I realized I can't read if my phone is in the same room with me.When I was reading your book, I thought, “This is something I absolutely love doing, but it doesn't create that same dopamine loop.”Reading doesn't do that.I actually have to keep my phone in another room because reading takes more effort than scrolling Instagram.Michaeleen: Exactly. It takes more work, and that's part of why it's more satisfying.We're made to work. Human beings are actually very good at working, and that effort is part of what creates satisfaction. If something is too easy, it's much easier to get trapped in the wanting loop.Sarah: You also say in the book that, evolutionarily, our brains are designed to look for the easy way out.Back when life was hard, that made perfect sense.But now that everything comes to us so easily, it doesn't make sense anymore.Michaeleen: That's exactly right. These products are exploiting that tendency.Food is probably where you can see it most clearly.Our brains evolved to look for the foods with the most calories per bite. Why would you eat something with fewer calories per bite, especially when food was scarce? That's how we evolved.We also evolved to look for calories that our bodies could use quickly. A refined white-flour cracker gives you calories much faster than a carrot does. You'd have to eat carrots for much longer to get the same energy.Our brains are completely designed to choose the cracker.You'd never touch the carrot. It doesn't make evolutionary sense.That's especially true for kids, who are eating much more instinctively. But honestly, I'd argue that adults have the same problem. If the crackers are sitting there beside the carrots, most adults are going to have a hard time choosing the carrot.Sarah: Tell the story about the strawberries and the veggie straws.Michaeleen: This was when I really understood what was happening.Rosie was about eight years old, and we went to the pool with one of her friends. I packed raw edamame and strawberries. The girls were tired and hungry, and they were happily eating them. They were enjoying them.Then I pulled out a bag of veggie straws—which, by the way, aren't really veggies and aren't really straws. They're basically highly processed potato starch.Sarah: I think it's extruded potato starch.Michaeleen: You're right. Extruded potato starch.The starch is chemically extracted from the potato, so there's really nothing potato-like left except the starch. It's heated at a very high temperature, pushed through machinery, then sprayed with fat or basically fried and covered with salt.If you really look at the research, your body treats it almost like sugar. It practically dissolves in your mouth. There's almost no digestion required. It moves into your gut and into your bloodstream incredibly quickly.So even though the package says “veggie” and even though it says “potato,” what you're really getting are extremely fast calories, much like sugar.The moment I put those veggie straws on the table, those two girls ate the entire bag.One after another.You want to talk about dopamine?“Do it again. Do it again. Do it again. Do it again.”They didn't stop until every single veggie straw was gone.And then they completely forgot about the strawberries and the edamame.That was the moment I realized that if any ultra-processed food is available, kids simply won't choose the whole foods.Sarah: You asked Rosie afterward which she actually liked better, and she said, “Oh, the strawberries.”Michaeleen: Exactly. Even though she genuinely likes strawberries better—they taste better—her brain, and all of our brains, are designed to choose the veggie straws because they're such a dense source of fast calories.That realization led me to start doing little experiments. I'd make homemade meals with whole foods, then put one ultra-processed starch on the table—a dinner roll or some corn chips. I'd sit there and watch my husband and Rosie eat all of the ultra-processed food first. Then my husband might eat some of the whole foods, but Rosie wouldn't touch them.It wasn't her fault. It wasn't my fault. This is simply how our brains are designed. It makes perfect sense from an evolutionary perspective, and the food industry is explicitly taking advantage of that. If you look at the calorie density of ultra-processed foods, it's gone up and up over time. What really surprised me, though, is that it isn't just about sugar. Sugar clearly triggers dopamine—”Do it again. Do it again.” But highly refined potato starch, corn starch, and white flour are just as powerful, and in some studies they're actually more addictive than foods with added sugar.I recently read a study describing almost the exact recipe you mentioned: extruded starch that's fried or sprayed with a little fat and loaded with salt. That combination is incredibly addictive. The moment you see it, you want it, and then you eat it. The dopamine hit actually happens before you eat it. It's, “Oh, I see the bag. I want the bag.” That's the dopamine.Then there's almost no satisfaction or pleasure because satisfaction comes from protein and fiber—and, to a lesser extent, fat. Those are the things that make you feel, “Ah, I've had enough. I'm done.” Ultra-processed foods have stripped away almost everything that creates that feeling of satisfaction. That's what pleasure actually is.I really believe we can learn to tell the difference between wanting and genuine pleasure. Just like you did with the New York Times games, you replaced endless scrolling—which kept you wanting more—with something that actually makes you feel good every day.Sarah: Can you talk a little bit about what you call “magnets” and “cues”?I finished your book last week—it really was a page-turner—and I'm already putting some of your ideas into practice. One of the simplest suggestions was to stop carrying your phone around everywhere. I wore a watch to a baseball game the other night because I didn't want to keep taking out my phone just to check the time.Then this morning I went for a walk with my daughter and left my phone at home. When I got back, I made something to eat and did a couple of other things before I suddenly realized, “Oh—I left my phone upstairs for two hours.”Just the act of not taking it with me on the walk and leaving it in another room made it disappear from my mind. It was amazing.Michaeleen: I love that. That's beautiful.I call phones, video games, iPads, and ultra-processed foods magnets because neuroscientists actually use the term motivational magnets, and that's where I borrowed it from. They work through space, and they create what we call cues.Let's use screens instead of veggie straws. Imagine Rosie comes home every day after school and plays Toca Boca World on the iPad.Sarah: My daughter used to play those hairdressing games—and even vacuuming games. I never understood the appeal until I read your book and realized she was basically getting dopamine-mined.Michaeleen: Exactly. If you look at what keeps young children on those apps, it's the repetition. They're doing essentially the same thing over and over again, which is actually very unsatisfying.At first, what keeps Rosie playing are those little dopamine hits—”Do it again. Do it again.” But over time, something fascinating happens: the dopamine hit moves backward in time. Eventually, just seeing the iPad triggers dopamine. Simply seeing it creates desire and makes her really want it. Dopamine doesn't just make us want things—it motivates us to work to get them.So she sees the iPad, and suddenly she wants it. If it's sitting there, good luck getting her interested in anything else because her brain has already triggered that powerful feeling of, “I need this to survive.” She'll be pulled toward it like a magnet. That's where the term comes from. You don't just want it—you physically move toward it. You want to pick it up. You want to hold it. You want to touch it.Even if it's hidden away in a drawer or a closet, if she knows it's there, those magnets work through walls. She'll go looking for it.Sarah: Have you seen that study where students either had their phone on their desk, in their backpack, or in another room? Just having it in the backpack was almost as distracting as having it sitting on the desk.Michaeleen: That's exactly right, because they know it's accessible. Over time, these cues become so deeply wired into our brains that we don't even have to see the object anymore. We just have to know it's there.What's often triggering the habit isn't even the phone itself—it's an emotion. For example, when I'm writing and I get a little frustrated, that feeling becomes the cue: “Go check the news.” That used to be mine. Then it became, “Go check your email.” Now I've stopped checking the news, so mine has become, “Go check the weather.”Sarah: At least that can only last so long unless you're checking the weather around the world.Michaeleen: Exactly. It's much less sticky.But that's the point. If the phone is in the backpack, the brain knows it's available. These magnets work through walls. They work through bags. To really make those cues disappear, you have to do exactly what you did. You leave it at home. Your brain knows, “I can't get it. I'm not walking all the way back home for it,” so it lets go.As parents, we have to make these things completely disappear within a particular context. That's another really important piece of this: magnets and cues work in contexts.Every day after school is a context for Rosie's brain. Every day after school, in our house, she plays Toca Boca World. So when she walks into the living room at four o'clock, her brain already knows what time it is, even without a watch. Human brains are incredibly good at tracking those patterns.That context triggers dopamine. It triggers the desire for Toca Boca World.What we want to do instead is use that same context to trigger a desire for something that actually fills her up. Maybe after school in the living room becomes the cue for making art, riding her bike, or going outside.That's really what Dopamine Kids is about: using dopamine to get your kids excited about the real world and training their brains accordingly.Sarah: Can I back you up a little bit there? Because one thing you say in your book is that it doesn't work to simply take the screens away and say, “Let them be bored. They'll figure it out.”That's really the only other advice I've seen out there: just take the screens away and let kids be bored.But you did a lot of work to create opportunities for dopamine from other things. You didn't just tell Rosie, “No more Toca Boca World.”Can you talk about that? I think a lot of parents try the approach of saying, “Okay, we're just not doing screens anymore.” Then they end up with weeks—or maybe months—of crying and begging: “Can I just play a little?”Michaeleen: I think that approach can sometimes work with very little kids, but even then I don't think it lasts. These things are like weeds. The screens will come back unless you replace them with something else.Behavioral psychology is actually very clear on this. It's much easier to create a new habit than it is to break an old one. It's much easier to replace a behavior than simply remove it.For example, while I was writing Dopamine Kids, I decided I wanted to stop drinking as much. I had gotten into the habit of having a glass of wine every night, and I realized it just wasn't working for me anymore.I didn't simply take it away. I bought non-alcoholic beer. I replaced it with something.Kids are the same way.If you just take away the iPad—especially if they've been using it for a long time—their brain has come to believe it's something they need to survive. That's what these products have tricked the brain into believing. So when you take it away, it genuinely feels awful.But if you give them another activity that's exciting, interesting, and something they genuinely want to do, taking the screen away doesn't feel nearly as difficult. Over time, you can actually help them discover activities that make them feel even better than the iPad does.That's what creates a permanent habit instead of a temporary one.Behavioral psychology is pretty clear that kids are using these things because they're trying to meet a need.Rosie wasn't obsessed with Toca Boca World or cartoons because she wanted screens. She wanted adventure.Adventure is a fundamental human need for kids. You could also call it autonomy, but I like the word adventure because I think it's easier to understand. Kids need to explore, learn, and take little risks. They need that in order to feel good.I think a lot of kids are using screens to try to fill that need.So instead of simply taking screens away and leaving that need unmet, you have to backfill it.I said to Rosie, “Tonight we're not going to watch Netflix. We're going to take a break. Instead, we're going to do something you've been dying to do that I just haven't made time for yet. You're going to ride your bike to the market by yourself.”I would even say to her, “Instead of watching cartoon characters have adventures, you're going to have a real adventure yourself.”That's the difference.You're taking something that was trying—but ultimately failing—to meet a real human need and replacing it with something that actually does.When you do that, it's not nearly as hard.It goes back to what you mentioned earlier about kids saying they'd rather be with their friends than on screens. That same research also found that kids would rather be outside playing than watching screens. So you're giving them the opportunity to do the thing they actually want to do.That's really the process: figure out a replacement activity—or a replacement food—and then gradually begin taking the old thing away.The result is that your child isn't angry at you all the time. Your relationship is better because they have something wonderful replacing what they lost.More importantly, it creates a lasting habit because they're not simply complying with a rule. They're building a hobby, a skill, or a way of living that genuinely brings them pleasure and meets their needs.One of my biggest concerns with a lot of the screen advice that's out there is that it isn't permanent.Real change comes from making small but permanent changes.It's not, “We're doing a 30-day screen detox.”It's, “We don't use screens after dinner anymore,” or, “We don't use screens on Saturdays.”And that's just how our family does things now.That's how you train the brain.If you keep bringing the old habit back, you undo the learning and go right back to where you started.So I always encourage people to think small—but think permanent.Sarah: One suggestion you make is starting with something simple, like, “We don't do screens in the car.”Michaeleen: Yes.Sarah: I think that's such a great place to start. Your book is full of practical little ideas like that, so the whole thing doesn't feel overwhelming.We've been talking about some of the bigger concepts, but the book is incredibly practical.I'm working on a book myself right now, so I know how much work goes into something like this. I just want to say you did a really beautiful job balancing the theory with concrete things families can actually do.I really, really recommend it.Michaeleen: Thank you.The car is a great place to start because it's such a clear context for a child's brain.They get into the car and their brain thinks, “Screen time.”Instead, you can make the car mean, “Reading time,” or “Journaling time,” or even “Bored time.”It's a really useful place to begin because they're already somewhat contained, so it's easier to establish a new routine.Sarah: I love that.The one thing I want to ask about—and I hope you don't take this as criticism—is that some of what you've done takes a lot of time and energy privilege.Michaeleen: Yes. I think it's very similar to what I found with Hunt, Gather, Parent. There is some work up front, but I also think we dramatically underestimate how much work we're already doing when we rely on screens as babysitters or pacifiers.We tend to think that's the easy route, but even in the short term, I don't think it actually is.Sarah: That's a really good point because the fighting itself takes a lot of energy.Michaeleen: Exactly. That's ultimately what made me change and what made me want to write this book. I was just tired of arguing with Rosie about screens. I hated policing her.It's very similar to what I found with Hunt, Gather, Parent. Recently, one parent gave me some feedback that I actually thought was really insightful. She said, “I think you could have been clearer that having daily screen time—or unlimited screen time—is actually a lot of work.”And she's right.The parent is managing it every single day, moment by moment. There's constant fighting, negotiating, and policing.I'll tell you something else. Once we got ultra-processed foods out of our house, the amount of work I do around food dropped to about one-tenth of what it had been before. We actually spend less money because we're eating less.People don't realize that ultra-processed food makes you eat more. That's very well documented. Kids snack constantly when those foods are around. Rosie now eats two or three real meals a day when she's eating whole foods.So I'm actually doing much less work because those foods aren't in the house.I do agree there's some work at the beginning. Teaching Rosie to ride her bike to the market took time. But now she's 10, and she rides her bike everywhere. She bikes to piano lessons. She bikes all over town.That investment keeps paying dividends.Sarah: That's a really fair point.I had just been telling you before we started recording that, over the years, I've noticed more and more parents coming to coaching specifically because of challenges around screen time.The fights about screens, getting kids off screens—it has become such a common struggle.They just need to read your book and get some strategies.Michaeleen: I'm really just trying to encourage people that if they have that gut feeling—that sense of, “This just isn't working for our family”—it's okay to say no.There is a way to do it that doesn't require an enormous amount of ongoing work.Really, what you're doing is setting up the environment so the default becomes these other activities. You're designing things so you're not constantly policing or managing every moment.That's my biggest pushback against the idea that this approach is more work.It took a lot of work for me to figure all of this out and understand how it works—Sarah: And you did that for us.Michaeleen: Exactly.I also think the court system—and society more broadly—is slowly starting to catch up. The regulations around screen content are so far behind the technology.If you think about it, 20 years ago Rosie wouldn't have been able to walk into a movie like Jaws without a parent. There were very clear rules about what children could and couldn't see.Now I can hand her a device that gives her access to some of the most extreme content imaginable.One scientist told me that a child today can see, in about ten minutes, more pornography than our grandparents' generation would have encountered in an entire lifetime.Something is clearly out of balance.Either society has changed dramatically, or our regulations simply haven't kept pace.When you look at child exploitation, trafficking, and abuse online, it's obvious that regulation is behind.Sarah: Big Tech has so much money and so much influence that I think that's part of why the laws have fallen so far behind.Michaeleen: It absolutely is. But I also think there's this persistent myth that kids need these technologies and that they're doing so much good.One of my hopes for this book—and for the work many other researchers are doing—is that people will begin to understand that kids genuinely need help regulating this stuff.They cannot regulate it on their own.Right now, that entire burden falls on parents, and that's a tremendous amount of work.Sarah: We can't regulate it on our own, and we're grown-ups.Michaeleen: Exactly.When I first started researching this book, I interviewed a famous economist at Stanford—someone in his forties who will probably win a Nobel Prize someday. He spent our entire conversation telling me all the systems he had to build so he wouldn't look at the news while he was working.He had blocked it at the router. He'd blocked it on his computer. He'd blocked it in multiple other ways.I remember sitting there thinking, “If he has to do all of that, how is a thirteen-year-old supposed to do her homework?”That's one of the central messages of the book.This isn't about willpower.It's not about teaching kids to resist temptation through self-control.It's about teaching them to build environments where they aren't constantly tempted in the first place.That's exactly what you described earlier when you left your phone at home.You create spaces in your life where the temptation simply isn't there.That's the key to living a happier, healthier life—not relying on willpower, but learning to avoid unnecessary temptation and building habits that don't require you to fight yourself every day.Ironically, that's what ends up making life much easier.Sarah: That was another really interesting thing you talked about in your book—willpower.Michaeleen: One of the really interesting findings about willpower is that people with fewer bad habits don't actually have more willpower. They've simply arranged their lives so they're exposed to fewer temptations.Sarah: That's right. A great place to start might be something like what you did with food. You talked about not eating food on the go.Michaeleen: Exactly. No food on the go.Sarah: Baby steps.Michaeleen: Right. Or parents will tell me things like, “We don't have ultra-processed foods at breakfast.” Breakfast is actually an easy place to start. You have oatmeal. You have eggs. There are lots of simple whole-food options. So you make that one meal your starting point.That's really the idea. Start with something small.I think the same principle applies to parenting. Parenting actually becomes easier when the temptations simply aren't there. You're not constantly managing them.Sarah: When my kids were growing up—and thankfully they mostly missed all of this because my youngest is 19, so there wasn't Netflix and everything else that's available now—we had a simple family rule: no screens Monday through Thursday.Back then it was television, but they just knew that was how our family worked. If they asked, I'd simply say, “Remember, it's Wednesday. We'll watch TV on the weekend.”It was actually very easy.Michaeleen: Exactly. And that's the dopamine system at work.Their brains know what day of the week it is. We're remarkably good at keeping track of time and routines. They knew they were in your house, after school, and that there wasn't going to be TV.It's like a smoker on an airplane. Eventually the smoker's brain learns, “I'm on a plane. I can't smoke.” The craving relaxes because the brain understands the context.The same thing happens with family routines.In Israel, for example, many families observe a digital Sabbath where they unplug for a full 24 hours every week. Parents tell me their kids love it because they know that's the time they play board games, spend time outside, and do other things together.Their brains learn that weekly rhythm.Our brains naturally work this way, so we can use that tendency to make family life calmer and more peaceful.Honestly, one of my favorite outcomes is that when nine o'clock comes around, my daughter is calm and actually wants to go to bed. Whatever effort it took to establish those habits at the beginning has been completely worth it. It's peaceful now, and hopefully those routines will stay with her for years.Ironically, it was much harder for me to stop scrolling before bed than it was for her.Sarah: Do you think there's any place for moderation?For example, could Rosie ever pick up Toca Boca again and play it for a little while? Or is it more a case of, once it's gone, it's gone?Michaeleen: That's a really good question.I think there are a couple of ways to think about it.The first is simply asking whether a particular technology is worth it. Does Toca Boca actually give us something valuable enough that it's worth the possibility of bringing back arguments and struggles? Or is there something else that gives us the same benefit without those downsides?One of the goals of the book is to help parents start asking that question about technology in general: Is this actually worth it?The second question is whether your child can handle it.I use YouTube for work. I'll watch scientists explaining research, informational videos, or sometimes I'll listen to music. I also know all the tricks YouTube is playing on me, so I can use it pretty intentionally.But Rosie at ten years old?No way.YouTube is far too sophisticated for her to use purposefully.Maybe when she's sixteen, seventeen, or eighteen. Maybe fifteen. I don't know.But I'm not going to intentionally introduce it.If it becomes necessary because of school or something else, then we'll try it and see how she handles it. If she can use it well, maybe we'll continue. If she can't, then we won't.I think a lot of this is really about figuring out what your own child can handle.We don't give children alcohol or tobacco because they can't handle them. We don't give them pornography for the same reason.These technologies have entered our lives so quickly that we're all trying to answer entirely new questions.One of the most important things parents can watch is what happens afterward.How does your child behave? What's their mood like? Is it immediately, “One more. One more. One more”?If that's what's happening, then they're probably not ready for it.Sarah: Right. It's not restorative.This reminds me of a guest I had on the podcast a year or two ago. He was a former video game developer, and the episode was called How to Stop Fighting With Your Kid About Video Games.Sarah: This reminds me of something another guest said on the podcast, and I think it fits perfectly with what you're talking about.He was a former video game developer, and he said something I've never forgotten. He said, “If you're going to let your kids play video games, don't let them play anything that's free.”He said there are lots of amazing games that you actually buy because they're designed with a real story arc, real challenges, and an ending. As I was reading your book, I kept thinking about that because those paid games are designed to give you an actual reward at the end. You complete levels, you build skills, and then you finish.He wasn't talking about buying things inside free games. He meant games that you purchase outright. I remember my husband used to play The Legend of Zelda. It was a game you started and eventually finished.Michaeleen: I love that. There's so much I love about it because the business model is completely different.With free games, the longer you stay on them, the more money the company makes through advertising and in-game purchases. Their entire goal is to keep you there for as long as possible. They're holding the child inside that loop.But with purchased games, they actually want you to finish because then they hope you'll buy another game. It's almost like movies used to be. They wanted you to enjoy the experience, reach the end, and then come back for the next one.You're exactly right—they're designed to end.I think that's really beautiful advice because it highlights how much the business model shapes the experience.Sarah: That's what he said. In the free games, the commodity is your child's attention.Michaeleen: Exactly.Whereas with a purchased game, you're paying for an experience that has a beginning and an end.We've actually done something similar with movies and television. We got rid of all of our subscriptions, and honestly, we've saved a lot of money. Now, if we want to watch a movie, we buy it.We're much more intentional. We stop and ask ourselves, “Do we really want to watch this? Is it worth it?”Then, when the movie ends, we're done.I think that simple change does so much to keep you out of the wanting cycle we talked about earlier. Paying for something slows the whole process down. It makes you think about your choice, and the design itself is completely different. It's designed to leave you feeling satisfied—to let you say, “I finished it.”Sarah: It's an experience. It's an adventure. There's a reward.Michaeleen: Exactly. I love that idea. I wish I'd put it in the book. It's really good. Honestly, I didn't even realize there were that many games designed that way.Sarah: I'll send you his contact if you ever want to talk with him.I could honestly talk to you about this all day.I'm just trying to think if there's anything else I really wanted to ask, but I do want to highlight something for anyone who's still listening.This isn't a moral argument about screens or ultra-processed foods being “bad.” You make that very clear throughout the book.It's really about bringing more joy and fun back into your life because getting trapped in this cycle of wanting without ever feeling rewarded is making all of us kind of miserable.Michaeleen: That's exactly right.The first thing I hope parents take away is that this isn't their fault.This has happened incredibly quickly, and most of us don't even understand what we're up against. These products are intentionally designed by multibillion-dollar companies to capture and hold our children's attention. That's what we're competing with, and for a long time we simply haven't had the right tools.The second thing is that this isn't about taking everything away. That's a fantasy. It's not going to work.It's about figuring out what actually brings joy to you and your family, keeping those things, and letting go of the things that don't.We've also moved beyond the old idea that kids will somehow fall behind or be left out if they don't have all these technologies. There's so much evidence now showing that giving kids a phone or social media doesn't suddenly make them feel accepted or like they belong.In fact, it often does the opposite.So we can let go of that fear.Instead, we can ask, “What actually works for our family?” Then we can build the skills to get there and help our kids gradually adopt these technologies in healthy ways because they're going to be part of their lives.Almost everyone will eventually have a phone. Most kids will eventually use some form of social media, whether that's YouTube, Instagram, or whatever comes next.The question isn't whether they'll ever use it.The question is: When are they ready?And how do we help them use it in a way that still allows them to be productive?For me, that's one of the essential parenting skills of the twenty-first century: helping kids set up their environments—their computers, their workspaces, their routines—so they aren't constantly fighting temptation.Sarah: You also talk specifically about having kids work where a parent can see them because I think that's becoming a huge challenge now that so many students are issued Chromebooks at school.Sarah: You also mention having kids work where a parent can see them, because I think that's becoming a huge challenge now that so many students are issued Chromebooks at school.Everyone I've talked to—and maybe there are exceptions out there—says you can't put parental controls on school-issued devices. Kids need YouTube to watch something for school, and suddenly you've opened the door to all kinds of temptation.Every parent I know whose child has a school-issued Chromebook struggles with it.Michaeleen: Yes, and I think this is an area that's really in flux.From what I'm learning, parents are starting to push back—not only on schools issuing Chromebooks in the first place, but also on not being allowed to set them up in ways that remove things like YouTube. I think parents actually have more power than I realized.Some schools will work with families if parents speak up. You can go to the teacher or the principal and say, “This is what I want for my child's Chromebook. I don't want them to have access to YouTube,” or, “I want these restrictions in place.”Parents have more rights than I think most of us realize.I've talked with parents who are trying to get Chromebooks out of kindergarten through Grade 2 altogether. Others are asking for more limited internet access or different settings during school hours. There's really a whole spectrum of possibilities.I honestly think this is going to be one of the defining parenting issues of the next decade—the school-issued Chromebook, the school-issued iPad.For me, it just makes those screen-free gaps in the day even more important. If your child has spent the day doing schoolwork on a device, then after dinner becomes even more valuable as a screen-free time.You need a break. I need a break. We all need a break.Creating what I call sanctuaries becomes increasingly important as more of school moves onto screens. Kids need opportunities to move their bodies, relax their brains, and experience activities that are genuinely restorative.I also think there are resources available for parents who want more control over that digital space. It does take work, but as parents we sometimes hand over more authority to schools than we actually have to. We have more rights than we often realize.In fact, a lot of this is being challenged legally. There are lawsuits against school districts because some software has been given to children in ways that violate privacy protections and collect data improperly.So I think this whole area is changing, and I'm hopeful we'll eventually reach a place where, even if students are working on computers, they'll have better protections against unnecessary distractions.That's exactly how I work. I turn on an app blocker so I can't wander around the internet while I'm working. Otherwise, I'd be distracted constantly.I have a colleague who says she can't work for more than a couple of minutes before she finds herself checking something online.Sarah: I struggle with that too.It's getting easier the more I practice, but the pull—that feeling of wanting—is incredibly strong.Michaeleen: It really is. It's become a habit, and eventually you're barely even thinking about it.I remember when I first installed an app blocker. It felt so uncomfortable. I kept thinking, “But I want to check this. I want to check that.”Then it faded.It actually faded pretty quickly.Sarah: Thank you so much—not just for being here, but for writing this book. It's really remarkable.Even though I'm past the most active stage of parenting, I keep noticing the ideas from the book working their way into my own life.I have to tell you, the last couple of nights I've made brown rice instead of white rice because of something I read in the book. I love white rice, but I know I need more fiber. Honestly, once you start eating brown rice regularly, you hardly notice the difference.You've gotten me wearing a watch, eating brown rice, and leaving my phone at home when I take the dog for a walk.Michaeleen: I love that.It lets your brain relax because you're not constantly multitasking anymore.I have my watch on too. Rosie and I actually wear the same watch. To me, it's become a little symbol of this more digitally minimalist way of thinking.I was doing exactly the same thing—checking my phone every time I wanted to know the time. Eventually I thought, “Why am I using this little computer just to tell the time?”Sarah: Exactly.Well, thank you so much.Michaeleen: Thank you.Sarah: Before I let you go, I have one question that I ask every guest. It'll be interesting because I can compare your answer to what you said the last time you were on.If you could go back in time to your younger parent self, what advice would you give yourself?Michaeleen: Which age?Sarah: Any age. Go back to brand-new-mom Michaeleen. What would you tell yourself?Michaeleen: I'll give you two answers.For the baby stage, I would tell myself, “Michaeleen, just carry her all the time. Put her in the carrier and carry her. Don't worry so much about putting her down.”She was so happy whenever I carried her, and that's how so many cultures do it. The baby is simply on someone's back or on their front while life goes on. I really wish I'd done more of that because I think it would have made both of our lives much easier.For the older years, I'd tell myself to stop worrying so much that taking away the screens was going to be hard.I built it up in my mind as this enormous thing. I thought, “It's going to be so difficult to take away Netflix at night. It's going to be so difficult to take away Toca Boca.”But it wasn't.It really wasn't.Our lives became so much easier afterward, and I wish I'd been able to see that ahead of time.Sarah: Well, how could you have known?What you were seeing was the outward expression of all that wanting—the crying, the begging, the desperation. It would be so easy to mistake that for, “I'm denying my child something that brings them enormous pleasure.”I think that's an important distinction for parents.Just because your child is crying and screaming that they want something doesn't actually mean that it's bringing them pleasure or that it's good for them.Michaeleen: Exactly.Someone said something to me that I think made it into the book. A child can desperately want to spend another hour playing a video game while actually getting very little pleasure—or no pleasure—from it.That's really where the trick is.That's the hijacking.I also think Lenore's work is right. Kids really do want the offline world.They just have to experience it first.I didn't fully appreciate this before, but you can't really want something until you've experienced the joy of it yourself. Maybe you can see someone else enjoying it, but to actually build that dopamine pathway, you have to get out there and feel it yourself.You have to think, “Oh, this is wonderful. I love this.”Then your brain starts wanting more of that.Sarah: I was thinking about one family I work with. They have five kids, they run their own business, and they're incredibly busy.Their five-year-old son was having constant meltdowns and aggression, so I suggested they start tracking what happened right before those moments.When they came back, they realized that about 90 percent of the incidents were connected to screens. He was trying to get one of his parents' phones. He was trying to grab the remote from his sisters. He wanted the TV turned on or wanted it to stay on.This was actually before I read your book, so I probably could have given them even better advice afterward.But I suggested they experiment with going screen-free for a while and see whether it changed the aggression.The next time I talked to them, the dad told me that, out of pure frustration, he'd picked up the television and put it out in the garage. He basically announced, “No more TV for the rest of the summer.”The following week, the mom started texting me pictures.“Here's the girls sleeping in a fort they built on the trampoline.”“Here's our five-year-old playing with his trucks.”Picture after picture.She said, “I think this is going to be the best summer ever without TV.”Michaeleen: I love that story.I really do.And it's easier.It's easier.All he did was move the TV into the garage.That's amazing.That's exactly the advice I'd give myself.Just do it. Trust your instincts. Do it.Sarah: Do it.Well, thank you so much. I really appreciate you coming back on the podcast.As always, it's been such a pleasure talking with you, and you've written another wonderful book to add to the parenting canon.Michaeleen: Thank you so much for having me. It was truly a pleasure to come back.Sarah: Thanks so much.We'll put links to everything we talked about in the show notes, along with your website. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit sarahrosensweet.substack.com/subscribe

¿Cuándo fue la última vez que tu mente estuvo realmente en silencio? Seth, terapeuta con más de quince años de experiencia, empieza con esta pregunta para revelar algo que casi nadie se da cuenta: ya estamos meditando todo el tiempo, solo que sin intención. La mente vuelve una y otra vez al miedo, la ansiedad o los pensamientos negativos — y eso también es meditación. En este episodio, Seth comparte cinco formas prácticas de meditar: Respiración (box breathing) — para regular el sistema nervioso y crear una pausa antes de reaccionar. Mindfulness — observar los pensamientos como nubes que pasan, sin luchar contra ellos. Journaling — sacar los pensamientos de la cabeza y ponerlos en papel para procesarlos mejor. Movimiento — correr, nadar, sauna, cold plunge: reconectar con el cuerpo para salir del modo de supervivencia. Fe y oración — acceder a Dios como la mejor herramienta para enfrentar lo que nos abruma. También enseña la técnica del "salero de verdad": llenar tu mente de verdades positivas sobre ti mismo para usarlas cuando aparece la ansiedad. El mensaje central: no necesitas una hora perfecta de meditación. Con solo cinco minutos al día, de forma constante, puedes entrenar tu mente en lugar de dejar que ella te entrene a ti. Learn more about your ad choices. Visit megaphone.fm/adchoices