The 5-Minute Shift For Moms

On this episode of The 5-Minute Shift, we're diving deep into a topic that's near and dear to many of us - self-care. We all know it's important, but let's face it, life can get crazy, and self-care often takes a back seat. But trust me, it's not a luxury; it's a lifeline for both you and those around you.

Today, I've got something special for you - an interview with Emily Nichols, who's all about making self-care a habit, even when life is throwing curveballs. She's a Habit and Fitness coach and the host of the "Habit Hack Your Health" podcast. Her mission is to help busy working moms, just like you and me, find simple ways to take care of ourselves, both emotionally and physically, and transform into the best versions of ourselves.

Emily shares her journey into habit hacking and how it has helped her and her family thrive in their busy lives. She emphasizes the importance of redefining health and offers strategies for habit hacking to achieve better physical and mental well-being. Tune in to learn more about Emily's approach to habit hacking and how it can transform your life.

Tune in to discover Emily's approach to habit hacking and how it can truly transform your life.

In this episode, we're diving into the final part of our three-part series on emotional management. As a quick recap, my model of emotional management is all about being in control of ourselves in tricky and frustrating situations, not just staying calm.

In the previous episodes, we explored the first two legs of the emotional management table - Emotional Diffusion and Different Communication. If you haven't listened to those yet, I highly recommend going back and giving them a quick listen before continuing.

The third and final part of my emotional management model is Self-Confidence. However, this isn't about superficial confidence that you might find in a magazine article. Instead, it's about empowering yourself to make decisions that align with your values and beliefs, even when societal expectations or expert opinions may differ.

True self-confidence allows us to trust our own judgment and not be swayed solely by others' opinions. When we combine emotional diffusion, different communication, and self-confidence, we create a sturdy table to respond and be in control in the way we want.

Remember, we don't have to use these tools 100% of the time. Life is full of complexities and challenges, but having these strategies in our toolkit empowers us to create the motherhood and life we desire.

You know that something needs to change - you're feeling burnt out, overwhelmed, and annoyed, moving further away from that lighter, goofier, fun mom you wanna be. 

Each of these short, 5-minute podcast episodes gives you a strategy to use immediately and shift towards the confident mom who feels proud of herself and RELIEVED that you are finally figuring this out.

Today, we're diving into part two of our three-part series on emotional management. As we mentioned before, emotional management is all about gaining control over how we respond in tricky situations, not just remaining calm. 

In the previous episode, we explored the first leg of the emotional management table - Emotional Diffusion. Once we have control over our emotions, the next step is to learn how to communicate effectively with others.

Surprisingly, many of us have never been specifically taught how to do this, and we often find ourselves either repeating what we've seen modeled for us or simply reacting based on our feelings. The framework of Different Communication can help you find more effective approaches than the ones you might have learned, and in this episode I share powerful stories from my work with clients.

You can apply these insights in various scenarios, like hectic mornings when you're rushing everyone out the door. Reflect on how you'd want to be communicated with, and then try using those same approaches with your loved ones.

Remember, emotional management is like building a sturdy table with three legs - Emotional Diffusion, Different Communication, and the final one we'll explore in the next episode, Self-Confidence. Until then, keep practicing emotional management and experiencing the positive shifts it brings to your life. Thanks for tuning in!

You know that something needs to change - you're feeling burnt out, overwhelmed, and annoyed, moving further away from that lighter, goofier, fun mom you wanna be. 

Each of these short, 5-minute podcast episodes gives you a strategy to use immediately and shift towards the confident mom who feels proud of herself and RELIEVED that you are finally figuring this out.

Over the next three episodes, we're delving into the essential concept of emotional management and how it can empower you to handle tricky situations with control and clarity. This powerful framework consists of three fundamental buckets: Emotional Diffusion, Different Communication, and Self-Confidence.

Emotional Diffusion, the first bucket, is all about regaining control when faced with triggers that might push us to the breaking point. And in my framework, there are just three simple steps, that will allow you to respond purposefully.

Remember, emotional management isn't about being calm all the time, but rather being in control of your responses. By filling these three buckets and modeling these strategies, you can create a sturdier emotional table not only for yourself but also for your kids and those around you.

Stay tuned for the next two episodes, where we'll delve into Different Communication and Self-Confidence, completing the emotional management framework that will empower you to navigate tricky situations with grace and poise. Remember, it's not about perfection, but having these tools readily available to transform your responses and foster healthier connections with others.

You know that something needs to change - you're feeling burnt out, overwhelmed, and annoyed, moving further away from that lighter, goofier, fun mom you wanna be. 

Each of these short, 5-minute podcast episodes gives you a strategy to use immediately and shift towards the confident mom who feels proud of herself and RELIEVED that you are finally figuring this out.

Get ready for a bonus episode that tackles a tough but relatable topic—difficult family relationships. We've all been there, right? Sometimes it's only when we become mothers ourselves that we realize our own family upbringing wasn't the picture-perfect, supportive fairy tale we thought it was. And guess what? That realization can stir up a whole lot of shame.

In this special episode, we have the amazing Abbey Williams joining us. Abbey is a mom of four, a coach, and a therapist. She's passionate about helping moms navigate those complex family dynamics. And you know what? She's been through it herself, dealing with what she calls "the mother wound" in her own relationship with her mom.

Abbey shares her wisdom on recognizing difficult relationships, dealing with the shame that comes with it, and even how to navigate the grief that can arise. We'll also explore ways to protect and heal those relationships, as well as the importance of finding support in a community that gets it.

Abbey is refreshingly honest and open, and she'll even share her own experience of going "no contact" with her mother. So if this hits close to home for you, trust me, she's got some great insights to offer.

This episode is all about healing and growth. If you've ever struggled with challenging family dynamics, you won't want to miss it. Abbey's down-to-earth and compassionate approach will leave you feeling empowered and ready to embark on your own journey of healing the mother wound.

In this episode I’ll share my top 4 tips on how to set your family vacation up for success. 

When it comes to family vacations, I've been through it all with my own kiddos, from babies to toddlers and beyond. Some vacations were total disasters, while others were a blast. But how can you make sure that your next holiday is memorable for all the right reasons? 

Join me as I discuss the importance of effective pre-vacation communication, being flexible with your plans, carving out time for yourself, and managing kids' expectations. These key insights will empower you to create a more harmonious and enjoyable vacation experience for the whole family. 

I hope these tips help you create #memories on your next getaway. And I can't wait to hear all about your vacation adventures later!

You know that something needs to change - you're feeling burnt out, overwhelmed, and annoyed, moving further away from that lighter, goofier, fun mom you wanna be. 

Each of these short, 5-minute podcast episodes gives you a strategy to use immediately and shift towards the confident mom who feels proud of herself and RELIEVED that you are finally figuring this out.

In this episode, we're going to talk about how to handle it when kids don't behave as expected. You know, sometimes they just don't understand what we mean when we say "behave."

I'll give you a strategy to use instead of using a confusing word like "behave." It will help make things much clearer by explaining exactly what we want them to do in different situations.

You see, kids are still learning and they need our guidance. So, together, we can talk about what's expected of them in different places like school, home, or even at the park. 

By setting clear expectations and giving them examples and explanations, we can make it much easier for them to understand what we want. And guess what? When they understand better, they're more likely to do what we ask and it’s a win-win for everyone.

You know that something needs to change - you're feeling burnt out, overwhelmed, and annoyed, moving further away from that lighter, goofier, fun mom you wanna be. 

Each of these short, 5-minute podcast episodes gives you a strategy to use immediately and shift towards the confident mom who feels proud of herself and RELIEVED that you are finally figuring this out.

Being a mom can consume our entire identity, leaving little room for other aspects of ourselves. Studies show that women in the US spend significantly more time on unpaid labor than men, and it's important to realize that the type of extra work we take on affects our mental health just as much as the hours spent doing it.

In this podcast, I use various examples from my clients and my own life to explore how we can rediscover who we are by delegating effectively and learning to say no. By identifying the tasks we want to do less of, we can have a conversation with our partner about distributing household responsibilities. And learning to say no can help us to reclaim our non-mom identity and prioritize our own well-being. 

Please remember that delegating tasks or saying no doesn't make us selfish.

The key takeaway from all the examples is that taking time for ourselves and prioritizing our own happiness positively impacts our entire family. 

So, I encourage you to try out some of these strategies, notice how they affect your well-being, and share your experiences. Remember, embracing your non-mom identity is not only important for yourself but also for the overall happiness and harmony of your family.

Here are two books that I find really help my thoughts about this topic:

In this episode we explore the science behind why kids have meltdowns and how their growing brains are involved. As a mom myself, I know how tough it can be. In this episode, you'll discover why talking and reasoning don't work in these moments.

Join me to understand why meltdowns happen and learn practical ways to handle them with kindness and care. Together, we'll uncover the secrets of the "Upstairs" and "Downstairs" parts of our children's brains and realize why expecting them to make perfect choices during meltdowns isn't realistic.

However, this does not mean there's nothing you can do. Listen as I tell you about the work I did with one client to manage her child's tantrums and the amazing results she achieved.

You know that something needs to change - you're feeling burnt out, overwhelmed, and annoyed, moving further away from that lighter, goofier, fun mom you wanna be.

Each of these short, 5-minute podcast episodes gives you a strategy to use immediately and shift towards the confident mom who feels proud of herself and RELIEVED that you are finally figuring this out.

You know that something needs to change - you're feeling burnt out, overwhelmed, and annoyed, moving further away from that lighter, goofier, fun mom you wanna be. 

Each of these short, 5-minute podcast episodes gives you a strategy to use immediately and shift towards the confident mom who feels proud of herself and RELIEVED that you are finally figuring this out.

Do you ever feel like a mom who gets caught up in the whirlwind of everyday life, unintentionally putting aside your own style and self-care needs? Join me for an inspiring conversation on a bonus episode of The 5 Minute Shift where I dive into the world of fashion and personal style with my guest, Liz Teich. Liz is a New York-based fashion stylist, lifestyle blogger, on-air style expert, and mom of two who understands the struggles and challenges faced by moms when it comes to dressing well.

In this episode, Liz shares her invaluable insights and practical tips that can help moms transform their relationship with their wardrobe. Discover how to break free from the cycle of wearing the same old outfits and embrace a fresh perspective on fashion. Liz guides us through her journey as a professional stylist and how becoming a mom inspired her to help other moms navigate the realm of personal style.

Learn how to prioritize self-care and style without feeling guilty or overwhelmed, and explore the connection between feeling great and being a more confident mom. Liz offers unique approaches to incorporating your children's influence into your outfit choices and reveals her top wardrobe upgrades that can instantly elevate your style.

With Liz's expertise, you'll also discover a simple technique to define your personal style and aesthetic, empowering you to curate a wardrobe that reflects your individuality and boosts your self-confidence.

Are your mornings with kids chaotic? Do you find yourself eagerly awaiting the moment they leave the house or head off to school? Today's episode is here to rescue you from some of the morning madness.

I’m going to share a single, yet life-altering tip that has the power to completely transform your morning routine. This technique comes from my experience as a pediatric speech therapist and my background in early childhood development, making it a tried-and-true method for success.

So, what's the mind-blowing tip? It's as simple as keeping the kids in one place as much as possible. Once they make their way downstairs, encourage them to stay there, or better yet, accomplish as many tasks as you can upstairs before going downstairs. 

In this episode, I’ll delve into why transitioning from one place or task to another, also known as a "transition," can be incredibly challenging for children.

In today's episode, I want to share a topic that I'm sure is familiar to many of us - the feeling of overwhelm when it comes to our kids' commitments.

This was prompted by a client who was feeling the pressure of all the usual end-of-school-year responsibilities - parties, teacher's gifts, field trips, the list was endless. And it was all landing on her plate.

If you can relate, today I share some questions that you should ask yourself if your kids' commitments leave you overwhelmed. These can help you to figure out what you can say no to, which activities are non-negotiables, and even what are the things that you just don't want to do! 

Ask yourself why you're doing them, what you want and need help with, and what can wait. And once you get that clear in your head, you can even begin to look forward to the end of the year.

Remember, you have a choice, and you don't have to do everything yourself. With some contemplation and planning, you can handle it all and enjoy the experience.

You know that something needs to change - you're feeling burnt out, overwhelmed, and annoyed, moving further away from that lighter, goofier, fun mom you wanna be. 

Each of these short, 5-minute podcast episodes gives you a strategy to use immediately and shift towards the confident mom who feels proud of herself and RELIEVED that you are finally figuring this out.

Here's something that I think most of us need to hear: Your job as a mom, as a woman, as a human, is not to make every single person around you happy. If you need to, read that again!

In this episode, I delve into the pressure that moms face to make everyone happy, and how this can lead to feelings of overwhelm and burnout. I discuss the societal expectations that are placed on women to be perfect caregivers, and how these expectations can be harmful to both women and their families.

I also share some personal stories about times when me and my clients felt overwhelmed and asked for help, even when it wasn't easy. I talk about the benefits of teamwork in families, and how having honest conversations with our spouses and partners can help make things easier for everyone.

Finally, I share some actionable tips and strategies for moms who are struggling to ask for help and overcome the pressure to do it all. I talk about the importance of self-care, setting boundaries, and finding ways to delegate tasks to others.

If you're a mom who's feeling overwhelmed and stressed out, or if you're someone who wants to support the moms in your life, this episode is for you. Join me as I explore the challenges of modern motherhood, and discover how we can all work together to build happier, healthier families.

You know that something needs to change - you're feeling burnt out, overwhelmed, and annoyed, moving further away from that lighter, goofier, fun mom you wanna be. 

Each of these short, 5-minute podcast episodes gives you a strategy to use immediately and shift towards the confident mom who feels proud of herself and RELIEVED that you are finally figuring this out.

If you've ever tried to get a set of photos of your family - by a professional or just on your phone - you know that trying to get the perfect picture can be overwhelming. And let's face it. Real life isn't like those Instagram-perfect pictures.

In this special extended episode, I'm talking to Janelle Bruno, a photographer whose goal is to document true life and capture whatever that life is. She is a natural-light photographer who captures special moments to freeze time, from weddings to newborns, to family photography.  

Janelle shares some great tips in our chat, both for working with a professional photographer and taking pictures at home. Learn how to get ready for a session in a professional studio - from preparing your little ones for what will happen to making sure that you choose your own outfit first. Janelle also has some great ideas for how to get better pictures at home, including ensuring that mom gets in the picture, how to clean up your smartphone images, and not comparing our pictures to the ones we see on social media.

Janelle's main point is that the picture is just a record of a single moment - so be present in it rather than worrying about what it looks like. Just take the picture!

In the course of each day - sometimes several times a day! - we can all become annoyed by the things that our kids do. It's only natural!

Our feelings of irritation come from the annoying behavior itself, but also because we're making meaning from what our kids are doing. This can make us feel out of control, which can lead to anger and outbursts if left unchecked.

In this episode, I suggest two ways to decrease your feelings of annoyance, allowing you to problem-solve and feel more in control and understanding.

You know that something needs to change - you're feeling burnt out, overwhelmed, and annoyed, moving further away from that lighter, goofier, fun mom you wanna be. 

Each of these short, 5-minute podcast episodes gives you a strategy to use immediately and shift towards the confident mom who feels proud of herself and RELIEVED that you are finally figuring this out.

Follow me on Instagram for more momming tips:

Parenting can be tough, and sometimes we find ourselves losing control and snapping at our kids and family. It's normal to feel like we're failing, but I'm here to tell you that there is another way.

In this episode, we'll explore three common reasons why we may lose it with our kids, and none of them mean we're failing as parents. I'll also share a four-step process that I use with clients and in my own life, which can help change how we react to our kids when things get overwhelming. Join me for practical strategies on managing challenging parenting moments.

You know that something needs to change - you're feeling burnt out, overwhelmed, and annoyed, moving further away from that lighter, goofier, fun mom you wanna be.

Each of these short, 5-minute podcast episodes gives you a strategy to use immediately and shift towards the confident mom who feels proud of herself and RELIEVED that you are finally figuring this out.

Follow me on Instagram for more momming tips:

Today I'm going to tell you what's actually happening to you and your body when you're ragey and losing your cool at your family. I also give you the scoop on what it means when you shut down and disconnect from them.

It's not because anything is wrong with you or your parenting. And it's not even because of your family. Strange as it may seem, it goes back to caveman times, when humans developed the 'fight or flight' response to deal with danger. In our modern lives, we have different stresses to deal with - and if you're a mom, one of our main stressors is our kids.

In this episode, I give you one surefire way to move out of your red zone, recognize what's really happening, and get to a place where you can calmly reconnect with the people around you.  

You know that something needs to change - you're feeling burnt out, overwhelmed, and annoyed, moving further away from that lighter, goofier, fun mom you wanna be. 

Each of these short, 5-minute podcast episodes gives you a strategy to use immediately and shift towards the confident mom who feels proud of herself and RELIEVED that you are finally figuring this out.

Follow me on Instagram for more momming tips:

We all have an image of perfect family time in our minds, but the reality can often fall short of our expectations. Meal times can be chaotic and stressful, leaving us feeling frustrated and annoyed. In this episode, we'll explore the idea that instead of striving for perfection, we should focus on defining what's "enough" for our families. By doing so, we can learn to let go of unrealistic expectations and embrace the imperfect moments that make family life so special. Join us to discover how to find contentment in imperfection and redefine what "perfect" can look like in your family.

You know that something needs to change - you're feeling burnt out, overwhelmed, and annoyed, moving further away from that lighter, goofier, fun mom you wanna be. 

Each of these short, 5-minute podcast episodes gives you a strategy to use immediately and shift towards the confident mom who feels proud of herself and RELIEVED that you are finally figuring this out.

Follow me on Instagram for more momming tips:

Today I'm talking to my friend, mind-body fitness expert Meagan Fitzgerald. Meagan is a life coach and fitness instructor who empowers women to achieve their goals and truly feel their best through thought work, movement, and nourishing food. She is also a mom of 3 girls!

In this special bonus extended episode, we talk about all the ways that busy moms can reduce their sense of overwhelm about fitness and eating. Meagan also talks about how she moved her business online when COVID hit, how to stay motivated when exercising at home, and how to become more mindful about the food you eat. She even offers a quick five-minute shift for moms at the end of our chat!

Meagan's signature program is The Set, a transformative membership that combines powerful mindset work with results-based movement classes. 

When both parents in a household lead busy lives, it's common to feel resentful if you think your partner is having an easier time than you. Maybe they're lounging in front of the TV while you're stuck cleaning the messy kitchen.

But, dwelling on feelings of resentment isn't a good long-term strategy for partner collaboration or a happy home.

In this episode, we'll explore the root causes of resentment and unveil the truth about what's really behind those feelings. And, *spoiler alert* it isn't just about your partner, but also about your own emotional triggers.

Listen in for my top techniques that will help you and your partner to collaborate and compromise successfully, ensuring that you both get more of what you want from life. 

You know that something needs to change - you're feeling burnt out, overwhelmed, and annoyed, moving further away from that lighter, goofier, fun mom you wanna be. 

Each of these short, 5-minute podcast episodes gives you a strategy to use immediately and shift towards the confident mom who feels proud of herself and RELIEVED that you are finally figuring this out.

Follow me on Instagram for more momming tips:

Are you struggling with how to handle your child's challenging behavior? It's easy to get frustrated and resort to yelling or making empty threats, but as we all know, that usually just makes things worse

In this episode, I'll share a simple yet effective technique to de-escalate these kinds of situations and create a happier home environment in the long run. By using this approach, you can take a proactive role in guiding your child towards better behavior and building a stronger, more positive relationship with them.

You know that something needs to change - you're feeling burnt out, overwhelmed, and annoyed, moving further away from that lighter, goofier, fun mom you wanna be.

Each of these short, 5-minute podcast episodes gives you a strategy to use immediately and shift towards the confident mom who feels proud of herself and RELIEVED that you are finally figuring this out.

Follow me on Instagram for more momming tips:

If you find yourself comparing your children to other kids, or yourself to other moms, I'm here to give you a simple but important message: there's nothing wrong with you.

Your brain is wired for survival and loves to focus on all the things that are going wrong.  This is why you’ve built up a stack of evidence for all the ways you and your kids fall short. But what if you gathered examples of times when your kids proved you wrong? Because what you believe about your kids becomes what they believe about themselves.

So in this episode, I show you how to wire your brain to help you feel happier and collect evidence about your kids and your parenting that goes against what you assume to be the truth. No mantras or toxic positivity, guaranteed!

You know that something needs to change - you're feeling burnt out, overwhelmed, and annoyed, moving further away from that lighter, goofier, fun mom you wanna be.

Each of these short, 5-minute podcast episodes gives you a strategy to use immediately and shift towards the confident mom who feels proud of herself and RELIEVED that you are finally figuring this out.

This episode is all about how you lie to yourself about your kids, self and family (without even realizing it), why it matters and how to stop. 

You know that something needs to change- you're feeling burnt out, overwhelmed and annoyed. Moving further away from that lighter, goofier, fun mom you wanna be. Each short, 5-minute podcast episode gives you a strategy to use immediately and shift towards the confident mom who feels proud of herself and RELIEVED that you are finally figuring this out.

Follow me on instagram for more momming tips

Do you have to ask your kids to do the same things over and over? Do you feel like you're talking to a brick wall a lot of the time? In this episode you'll learn 3 simple ways to influence your kids to listen that you can use tonight.  

You know that something needs to change- you're feeling burnt out, overwhelmed and annoyed. Moving further away from that lighter, goofier, fun mom you wanna be. Each short, 5-minute podcast episode gives you a strategy to use immediately and shift towards the confident mom who feels proud of herself and RELIEVED that you are finally figuring this out.

Follow me on instagram for more momming tips

This episode includes a quick tip on how treating your spouse like a doubles partner will actually help your relationship and joint parenting. 

You know that something needs to change- you're feeling burnt out, overwhelmed and annoyed. Moving further away from that lighter, goofier, fun mom you wanna be. Each short, 5-minute podcast episode gives you a strategy to use immediately and shift towards the confident mom who feels proud of herself and RELIEVED that you are finally figuring this out.

Follow me on instagram for more momming tips

This episode is all about what to do when you're feeling the mom rage coming on. 

You know that something needs to change- you're feeling burnt out, overwhelmed and annoyed. Moving further away from that lighter, goofier, fun mom you wanna be. Each short, 5-minute podcast episode gives you a strategy to use immediately and shift towards the confident mom who feels proud of herself and RELIEVED that you are finally figuring this out.

Follow me on instagram for more momming tips

This episode is all about what to do when unwanted external sh*t pops up - like when you're running late, the kids aren't listening, or someone didn't do that thing they promised they would do.  

You know that something needs to change- you're feeling burnt out, overwhelmed and annoyed. Moving further away from that lighter, goofier, fun mom you wanna be. Each short, 5-minute podcast episode gives you a strategy to use immediately and shift towards the confident mom who feels proud of herself and RELIEVED that you are finally figuring this out.

Follow me on instagram for more momming tips

This episode includes a quick simple tip on how treating your family like a business will actually help things run smoother week to week.

You know that something needs to change- you're feeling burnt out, overwhelmed and annoyed. Moving further away from that lighter, goofier, fun mom you wanna be. Each short, 5-minute podcast episode gives you a strategy to use immediately and shift towards the confident mom who feels proud of herself and RELIEVED that you are finally figuring this out.

Follow me on instagram for more momming tips