3 in 30 Takeaways for Moms

I am recording the intro to this episode during one of the saddest weeks of my life. My beloved brother-in-law, Logan McKenna, died unexpectedly last Sunday morning. He was only 44 years old, and we are simply shattered by this loss. As soon as I got the call, I got into my car and started driving to Utah to be with my sister and her two teenage children. And as I was driving, trying to wrap my mind around the immensity of this loss, I thought, "I am so glad that Logan agreed to be a guest on my podcast a year ago so that we can have his goodness and wisdom recorded forevermore." This episode originally aired in February of 2025, where Logan talked about how to support a loved one who's struggling with mental illness. I decided to re-air it today as a tribute to him, so everyone who listens will get a taste of just how good he was — and will understand just how much he will be missed. The world has lost one of the most special souls who ever lived. I will be clinging to his memory and his legacy this week and always.

If you've ever worried that you've messed up your relationship with your kids — whether it happened this morning or years ago — this episode is going to bring you a lot of comfort. This week's guest is Wendy Snyder, founder of Fresh Start Family and author of the brand new book Fresh Start Your Family, and she is living proof that it is never too late to start fresh.Wendy shares some of her own biggest parenting mistakes in this episode with a vulnerability that I find so rare and so refreshing — and the hope she offers on the other side of those mistakes is something every mom needs to hear. 💜 The reason Wendy's 84-year-old father begged her not to write this book — and what he texted her when he finally read it 💜 What Wendy's four-year-old said to her after one of her worst parenting moments 💜 Why the parenting patterns you inherited aren't your fault — and how to update your system It is never too late for a fresh start. I hope this episode feels like hope. For full show notes, including takeaways, click here. *** Announcement: Buy Wendy's Book Fresh Start Family! Related Episodes: 452: You Yelled… Now What? How to Repair and Reconnect // Devon Kuntzman 465: When Your Spicy Child Takes All Your Energy (And What That Means for Their Siblings) // Mary Van Geffen 266: Parenting Strong-Willed Kids // Wendy Snyder Episode Sponsors: First Day: For a limited time only, our listeners are getting an insane deal. Use code 3IN30 to get up to 57% Off at FirstDay.com. Knix Teen: Finally period protection that keeps up with long school days and everything in between. Go to KnixTeen.comand use code 3IN30 for 15 percent off. Quince: Head to Quince.com/3in30 for free shipping on your order and 365-day returns Download Cash App Today: #CashAppPod. Cash App is a financial services platform, not a bank. Banking services provided by Cash App’s bank partner(s). Prepaid debit cards issued by Sutton Bank, Member FDIC. See terms and conditions at CashThis Cash App Prepaid Card Program Agreement outlines the terms and conditions governing the Cash App Prepaid Card Program.Direct deposit and promotions provided by Cash App, a Block, Inc. brand. Visit CashCash App Podcast Disclosuresfor full disclosures. Let's Connect! Join me on Instagram! Get weekly-ish emails with BTS of my life Find Your Magic in Motherhood: Free 3-Day Email Course ***

I have spent so many summers halfway out. Physically present at the lake, the pool, the family barbecue — but mentally somewhere else entirely, cataloguing how I looked instead of actually living. If that sounds familiar, this episode is for you. This week's guest is Lexie Kite, PhD, co-author of More Than a Body and leading expert in body image resilience.Lexie and her twin sister Lindsay have spent decades researching how women can stop letting their bodies hold them back from their own lives — and in this conversation, she gave me some of the most practical, grounding tools I've heard on this topic. In this episode, you'll hear: 💜 Why Lexie — a body image resilience researcher — says she doesn't love how she looks in a swimsuit, and why that's actually the point (this reframe genuinely surprised me) 💜 The three paths we all take when a body image disruption hits — and the one that actually leads somewhere good 💜 What Lexie said to her daughter about dressing for practicality over pretty that you can start using with your own kids today So here's to getting in the water this summer. Here's to being in the pictures. Here's to enjoying the only summer — and the only body — you've got. For full show notes, including takeaways, click here. *** Related Episodes: 322: How to be a Body-Positive Parent // Zoë Bisbing 302: How to Heal Your Relationship with Food // Natalie Shay 434: How to Actually Enjoy Summer as a Mom Sponsors: Knix Teen: Finally period protection that keeps up with long school days and everything in between. Go to KnixTeen.comand use code 3IN30 for 15 percent off. Quince: Head to Quince.com/3in30 for free shipping on your order and 365-day returns Download Cash App Today: #CashAppPod. Cash App is a financial services platform, not a bank. Banking services provided by Cash App’s bank partner(s). Prepaid debit cards issued by Sutton Bank, Member FDIC. See terms and conditions at CashThis Cash App Prepaid Card Program Agreement outlines the terms and conditions governing the Cash App Prepaid Card Program.. Direct deposit and promotions provided by Cash App, a Block, Inc. brand. Visit CashCash App Podcast Disclosures for full disclosures. Let's Connect! Join me on Instagram! Get weekly-ish emails with BTS of my life Find Your Magic in Motherhood: Free 3-Day Email Course ***

There comes a point in parenting where you realize the approach that worked when your kids were little just doesn't work anymore. The rules, the structure, the ability to redirect and reset — it all starts to feel like it's slipping. And if you have a teenager, you might already know that feeling well (iykyk 😅). The older our kids get, the more we bump up against a humbling truth most of us weren't quite prepared for: We never really had control to begin with. And once we accept that, we can finally ask a much better question — not "how do I get my teenager to behave?" but "how do I stay connected to this person I love so much while they figure out who they are?". That's exactly what today's episode is about. This week's guest is Emily Ricks, a certified life coach who especially loves working with moms of teenagers. She shares three mindset shifts that can help any mom of a teen move from white-knuckling the relationship to genuinely enjoying it, including: 💜 Why Emily admitted that having a teenager "woke the Kraken" in her — and how she found her way back to connection 💜 Why the rules you're enforcing are likely costing you the very thing you're trying to protect 💜 What it actually looks like to take back your "emotional remote control" in the middle of a heated moment with your teen If you're in the trenches of raising teenagers, this one's for you. *** Announcements: Flecks of Gold Mother's Day Sale: Shop the Mother's Day Sale! Get 10% off every journal, plus free shipping! Use code MOMS10. Emily's Free Guide Related Episodes: 393: How to Enjoy (Not Just Endure) the Teen Years // Amie Anger 396: How to Help Your Teen Live a Better Story 303: How to Talk to Teenagers // Brooke Romney Episode Sponsors: Air Doctor: Head to airdoctorpro.com and use promo code 3in30 to get up to $300 off today. Air Doctor comes with a 30-day money-back guarantee, plus a three year warranty (an $84 value) free. Knix Teen: Finally period protection that keeps up with long school days and everything in between. Go to KnixTeen.com and use code 3IN30 for 15 percent off. Shopify: Start your business today with the industry's best business partner, Shopify, and start hearing ✦[CHA CHING]✦ Sign up for your one-dollar-per-month trial today at shopify.com/3in30. Let's Connect! Join me on Instagram! Get weekly-ish emails with BTS of my life Find Your Magic in Motherhood: Free 3-Day Email Course ***

There is a specific kind of worry that lives in the back of most mothers' minds —the worry that we're not doing it right. That somewhere in the gap between who we are and who we wish we were, our kids are absorbing something we never meant to give them: our unresolved stuff. Our triggers, our patterns, the things from our own childhoods that we're still working through. Is all of that making its way to our children? The uncomfortable truth is that some of it will. That's just the reality of being parented by a human. But what Eli Harwood taught me in this conversation is that parenthood itself is a developmental stage, which means we are not finished, and the work we do on ourselves is one of the most profound gifts we can give our children. This week's guest is Eli Harwood, licensed therapist, author, and creator of Attachment Nerd.In this conversation, Eli shares why doing the deep inner work of understanding your own emotional world isn't just good for you — it's the foundation of everything your kids actually need from you. In this episode, you'll hear Eli share: 💜 Why she built an asterisk right into her book title (you'll love her reasoning!) 💜 What it means when she says our kids can't rely on us for needs we haven't learned to meet in ourselves 💜 What she said to her child after being barky and short at the end of a long day If you have ever looked at your kids and felt that specific worry that you might be getting this wrong, I think you're going to find my conversation with Eli both honest and deeply freeing. For full show notes, including takeaways, click here. *** Related Episodes: 415: How to Get Help for Mental Illness // Sarah McKenna 458: Three Simple Phrases Your Kids Need to Hear from You // Eli Harwood 387: Why Calming Yourself Helps Calm Your Child // Eli Harwood, MA, LPC Episode Sponsors: Knix Teen: Go to knixteen.com and use code 3IN30 for 15 percent off. Shopify: Start your business today with the industry's best business partner, Shopify, and start hearing ✦[CHA CHING]✦ Sign up for your one-dollar-per-month trial today at shopify.com/3in30. AirDoctor: Head to AirDoctorPro.com and use promo code 3IN30 to get up to $300 off today! Let's Connect! Join me on Instagram! Get weekly-ish emails with BTS of my lifeF ind Your Magic in Motherhood: Free 3-Day Email Course ***

Happy 3 in 30 Day, my friends! Today is March 30th — which, numerically, is 3/30 — and years ago I dubbed this our national holiday. When I started 3 in 30, I did not set out to build a community. I was a busy mom who desperately wanted a parenting resource that would just get to the point already — and when I couldn't find one, I sat down at my kitchen table with a cheap microphone and created it. What I did not anticipate is that moms all over the world would listen, and that through it all, something that genuinely feels like a community would grow up around this little show. To celebrate, I asked the 3 in 30 community to send in voice messages and written notes about their favorite episodes and why those episodes mattered. In today's episode, you'll hear eight of those messages — each one followed by a short clip from the episode being mentioned. In this episode, you'll hear: 🎙️ A mom who finally stopped feeling guilty about resting — all because of one permission-giving line from one of our guests 🎙️ A mom who was walking alone during COVID when an episode about mom guilt made her feel, for the first time, like someone understood exactly what she was going through 🎙️ A mom who lost her mother years ago and started a food tradition with her own children after hearing an episode about keeping a loved one's memory alive — and how her kids now ask for it every year Almost nine years of getting to the point and actually helping busy moms in the trenches. That's what this community is, and I'm so grateful it exists — and that there is so much good here waiting for you whenever you need it. For full show notes click here. *** Featured Episodes: 293: Rethinking Housework // KC Davis 469: 3 Ways to Lighten the Load of Motherhood // Greg McKeown 24: Fighting Against Mom Guilt 186: Helping your Children Connect with Someone You've Loved & Lost // Dara Kurtz 461: "I Hate You, Mom" — How to Respond When Holiday Stress Brings Big Emotions 415: How to Get Help for Mental Illness // Sarah McKenna 416: When Someone You Love Struggles with Mental Health // Logan McKenna 433: Making Friends as a Mom: Why It's Hard — and How to Do It Anyway // Dr. Marisa G. Franco 118: How to Raise Confident Children // Marilyn Faulkner Episode Sponsors: Knix Teen: Go to knixteen.com and use code 3IN30 for 15 percent off. Skylight: Right now, get $30 off the 15-inch Calendar at MySkylight.com/TAKEAWAYS. Let's Connect! Join me on Instagram! Get weekly-ish emails with BTS of my life Find Your Magic in Motherhood: Free 3-Day Email Course ***

Last week, I found out that one of my kids' teachers unexpectedly lost her husband in a car accident. She's in her early 30s with a toddler, and when I was telling Ryan, I just started to cry. I don't often cry, so it surprised both of us a little. The truth is, I was crying for her — and for all of the heaviness that has been building in my heart for months. The political division, the international conflicts, the injustice — it has felt like a lot lately. My teenage son sometimes says to me when we talk about hard things, "Mom, why does life have to be so hard?" And I tell him, "I don't know, Buddy. But you're right — and I also know that it is beautiful too."This week's guest is Shannan Martin, bestselling author of the brand new book Counterweights, and she has a practice for holding both of those things at once. In this episode, you'll learn: 💜 Why Shannan writes down both the weights AND the counterweights every night — and what happens when you hold them together on the same page 💜 Why Shannan (a self-described introvert) pushes herself to gather people in her home regularly — and the surprisingly low bar she sets to make it actually happen 💜 The tiny silver fork that has become one of her most treasured daily rituals (you'll understand when you hear it) For full show notes, including takeaways, click here. *** Announcements: March 30th is 3 in 30 Day — and this year I'm celebrating by highlighting YOU! Share your favorite episode and its impact at 3in30podcast.com/tellrachel before March 20th, and your message may be woven into a very special episode. Related Episodes: 424: When LIFE Doesn't Turn Out as Planned // Jessica N. Turner 401: How Radical Gratitude Can Change Your Life // Dr. Tanmeet Sethi 390: Living with Grief without Losing Yourself // Shelby Quinlan Sponsors: Shopify: It's time to turn those "What Ifs" into ✦[CHA CHING]✦ with Shopify today. Sign up for your one-dollar-per-month trial at shopify.com/3in30. BetterHelp: 3 in 30 Takeaways for Moms is sponsored by BetterHelp. Go to betterhelp.com/3in30 to get 10% off your first month of online therapy. AirDoctor: Head to AirDoctorPro.com and use promo code 3in30 to get up TO $300 off today! AirDoctor comes with a 30-day money back guarantee, plus a 3-year warranty—an $84 value, free! Let's Connect! Join me on Instagram! Get weekly-ish emails with BTS of my life Find Your Magic in Motherhood: Free 3-Day Email Course ***

A year ago this month, the travel and motherhood world lost Elise Caffee — blogger, adventurer, mother of three, and the woman behind the hashtag "take the trip." Elise believed, down to her bones, that making memories with your kids was always worth it — the chaos, the cost, the exhaustion, all of it. This episode is for her. This week's guest is Tiffany Rosenhan, Elise's dear friend, co-author, and co-founder of Jumelle Press. Together, they wrote Pippa and Poppy Adventure — a beautiful children's book about two identical twins exploring Europe — and Tiffany is here today to carry Elise's message forward. With spring break just around the corner, her three takeaways feel especially timely — whether you're heading somewhere far or just loading up the car for a day trip an hour from home. In this episode, you'll hear: 🧳 The story of why Tiffany's family pulled their kids out of school and traveled abroad for five months — and why she says she'd do it again without hesitation 🧳 What Elise's daughters did three weeks after she passed away, and what it reveals about the culture she built in her family 🧳 The surprising science behind why travel builds stronger memories in kids' brains than almost anything else you can do together So here's to loading up the car, booking the day trip, or simply putting the phone down and being present with your people this spring. The memories don't require a passport — they just require you. For full show notes, including takeaways, click here. *** Announcements: March 30th is 3 in 30 Day — and this year I'm celebrating by highlighting YOU! Share your favorite episode and its impact at 3in30podcast.com/tellrachel before March 20th, and your message may be woven into a very special episode. Related Episodes: 453: How to Travel for FREE with Your Family (Really!) // Amber Paul 418: Staying Home for Spring Break? 3 Ways to Make it Memorable (and Manageable!) // 3 in 30 Team 431: 3 Road Trip Hacks for Traveling with Kids // Brittney Hanks Episode Sponsors: BetterHelp: 3 in 30 Takeaways for Moms is sponsored by BetterHelp. Go to betterhelp.com/3in30 to get 10% off your first month of online therapy. Bubs Naturals: Live Better Longer! For a limited time only, our listeners are getting 20% OFF at bubsnaturals.com by using code 3in30 at checkout. Let's Connect! Join me on Instagram! Get weekly-ish emails with BTS of my life Find Your Magic in Motherhood: Free 3-Day Email Course ***

Right now I am definitely feeling the pull to simplify things in my life. I even said to my husband the other day, "I feel a bit like I'm on a runaway train!" Luckily, it's not the first time I've felt this way. I now know that this happens sometimes and life will suddenly accelerate faster than I intended. But here's what I've learned: I'm not actually on a runaway train. I can choose to get off. The harder question is how—and that's exactly what this episode is about. As I take a break from new episodes this month in an effort to get off the train, it was important to me to re-air this episode that essentially taught me how to figure out what actually needs my energy—and what doesn't. It's based on Greg McKeown's book Essentialism: The Disciplined Pursuit of Less. Greg's work has been part of my mental bookshelf for a decade, and these lessons about becoming an essentialist help me recalibrate whenever I need them. In this episode, you'll learn: 🚂 Why the word "priority" was originally singular (and stayed that way for 500 years)—and what that means for how we should be living our lives 🚂 The question Greg McKeown asks himself when he's overwhelmed in a hotel room at midnight that helps him figure out what actually matters right now 🚂 How to stop diffusing your energy in a million directions and start making real progress in the areas that matter most For full show notes, including takeaways, click here. *** Announcements: I'm taking a break from airing new episodes during February so I can rest and honor the needs of my body, mind, and spirit. I'm practicing what I preach by sanctifying my soul care this month, and I hope these encore episodes inspire you to do the same. This episode beautifully supports the fourth principle of the Self-Assured Motherhood Framework: Sanctify Your Soul Care. Related Episodes: 438: How Soul-Care Can Help You Enjoy Motherhood More: Real Stories from Moms Like You // SAM Sisters 441: The 4 Types of Self-Care Every Mom Needs // Mia Hemstad 412: How to Overcome Overwhelm Episode Sponsors: Boll & Branch: Get 15% off your first set of sheets plus free shipping at BollAndBranch.com/3IN30. Wildgrain: Wildgrain is offering our listeners $30 off your first box—PLUS free Croissants for life—when you go to Wildgrain.com/3IN30 to start your subscription today. AirDoctor: Head to AirDoctorPro.com and use promo code 3IN30 to get up to $300 off today! AirDoctor comes with a 30-day money-back guarantee, plus a 3-year warranty—an $84 value, free! Let's Connect! Join me on Instagram! Get weekly-ish emails with BTS of my life Find Your Magic in Motherhood: Free 3-Day Email Course ***

Six weeks before I recorded this episode, I woke up early with my heart pounding so hard I couldn't ignore it. The house was dark, everything was quiet, and as I lay there thinking about the medication I was on, the surgeries I'd been through, the pace I'd been keeping, this thought came to me so clearly: This is my life. No one is going to fix this for me. I am the one who has to change this. I was dealing with chronic health issues, and my body was forcing me to confront some hard truths about how I was living. That morning, I realized I couldn't keep pushing through and ignoring what my body was trying to tell me. So I did something that terrified me—I took a full month off from my podcast even though I had 40 people waiting to be guests.That was back in 2019, and I'm re-airing this episode now because I'm taking my own advice again. This time it's different—my health issues from 2019 have resolved, and I'm not in crisis mode. I'm pausing this February simply because I need space to breathe, think, and recalibrate. I'm not waiting for the summer chaos or for things to fall apart. I'm choosing rest before I need it desperately, and I want you to know that you can do the same. In this episode, you'll learn: 🧘🏽‍♀️ Why waiting for the "right time" to rest might be the very thing keeping you stuck 🧘🏽‍♀️ The one realization that shifted everything about how I approach my responsibilities (hint: it starts with "I could...") 🧘🏽‍♀️ The three practical steps to taking a pause that actually restores you instead of just adding to your guilt If you've been running on empty and telling yourself you'll rest later, this episode is your permission slip. You don't have to wait for a breakdown to take a break. For full show notes, including takeaways, click here. *** Announcements: Need help figuring out what actually needs to stay in your life and what you can let go? My Motherhood Decluttered course helps you clear the mental and emotional clutter so you can focus on what truly matters. Learn more by clicking on the link. Related Episodes: 441: The 4 Types of Self-Care Every Mom Needs // Mia Hemstad 437: Boundaries and Emotional Resilience in Motherhood // Dr. Jen Riday 320: Making Space for Self-Care: It Might Not Be As Hard As You Think // Dr. Nicole Sparks Episode Sponsors: Boll & Branch: Get 15% off your first set of sheets plus free shipping at BollAndBranch.com/3IN30. Hand Lettered Design: You can get 10% off your order at Hand Lettered Design with the code Rachel10 at checkout. Let's Connect! Join me on Instagram! Get weekly-ish emails with BTS of my life Find Your Magic in Motherhood: Free 3-Day Email Course ***

I stood at the stove the other night, and in the span of ten minutes, I was asked where the charger was, where the batteries are kept, and where the headphones went. And I thought, why am I the only person in this house who knows where anything is? It's not that my kids are incapable. It's that my home isn't set up in a way that lets them help themselves. Everything requires me—finding things, remembering where things are kept, managing everyone's ability to function in our space. And that is exhausting. But what if your home could actually lighten your load instead of adding to it? What if the setup of your space could reduce the friction, the yelling, the constant need for you to be the only one who knows where things are? That's what today's conversation is about—thinking of your home as your parenting partner. In this episode, you'll learn: 🏡 Why your home might be working against you (and the small shifts that help it work with you instead) 🏡 The one question to ask during a meltdown that changes everything 🏡 How to identify the hotspot in your home that's draining your energy most (and what to do about it!)If you're heading into this new year wanting to lighten your mental load just a little bit, this episode is a great place to start. For full show notes, including takeaways, click here. *** Announcements: Motherhood Decluttered: Today is the last day to get my Motherhood Decluttered audio course for $50 off with code MOREJOY. Get it today for $47 and revisit it anytime to help you lighten your mental load any time you shift into a new season. Learn more at 3in30podcast.com/declutter. Jan's Interactive Quiz: Download the free checklist, “101-Point Home Stress Diagnostic.” It’s packed with simple, practical shifts moms can start using right away to make their homes work with them instead of against them. Related Episodes: 411: Decluttering That Sticks: 3 Mindset Changes for Lasting Impact // Erica Layne 268: More Peace, Less Frustration: The Power of Family Systems // Susie Salinas 351: Is Your Messy House Getting You Down? // Carly Thornock Episode Sponsors: Boll & Branch: Get 15% off your first set of sheets plus free shipping at BollAndBranch.com/3IN30. AirDoctorPro: Head to AirDoctorPro.com and use promo code 3IN30 to get up to $300 off. BetterHelp: 3 in 30 Takeaways for Moms is sponsored by BetterHelp. Go to betterhelp.com/3in30 to get 10% off your first month of online therapy. HungryRoot: For a limited time get 40% off your first box PLUS get a free item in every box for life. Go to Hungryroot.com/3IN30 and use code 3IN30. Let's Connect! Join me on Instagram! Get weekly-ish emails with BTS of my life Find Your Magic in Motherhood: Free 3-Day Email Course ***

A few years ago, I was sitting in a coffee shop feeling completely overwhelmed by all the things I thought I should be doing better—as a mom, as a wife, in my work, in every area of my life. My brain was foggy, my to-do list felt impossible, and I couldn't shake the feeling that I was failing at everything. So I grabbed a pen and started writing—and three questions emerged that helped me cut through the noise and get clear on what I truly valued, not what everyone else expected of me. In this episode, I'm re-airing that original conversation from January 2022, and then coming back at the end to share what's happened since—what worked, what didn't, and how I'm answering those same questions for 2026. This isn't about pressure or perfection. It's about growing in ways that align with YOUR values. In this episode, you'll learn: ✨ Why you might be chasing growth without ever feeling successful—and how to fix that ✨ The uncomfortable question that instantly clarifies what truly matters to you ✨ How one small habit shift can create a ripple effect across your entire lifeIf you've been feeling like everyone else got a head start on 2026 except you, I hope this conversation reminds you that the right questions matter more than the perfect goals. For full show notes, including takeaways, click here. *** Announcements: Motherhood Decluttered Sale! My Motherhood Decluttered course is $50 off through January 19th with code MOREJOY. New Years Reflections Worksheet: If you want a worksheet to go through these three questions for yourself, I created one for you. Print it off, grab a cozy drink, and spend 20 minutes getting clear on what you actually want this year, not what you think you're supposed to want. Flecks of Gold: Shop our Flecks of Gold New Year's Sale! Get 10% off with code NEWYEAR through Jan 12! Related Episodes: 410: Align Your Goal-Setting with Your Menstrual Cycle // April Davis of Haus of Vagina 011: Setting Goals without Sacrificing Sanity // Monica Packer of About Progress 214: Simple Tips to Create New Habits in the New Year // BJ FoggEpisode Sponsors: Boll & Branch: Get 15% off your first set of sheets plus free shipping at BollAndBranch.com/3IN30. BetterHelp: 3 in 30 Takeaways for Moms is sponsored by BetterHelp. Go to betterhelp.com/3in30 to get 10% off your first month of online therapy. Hungryroot: For a limited time get 40% off your first box PLUS get a free item in every box for life. Go to Hungryroot.com/3IN30 and use code 3IN30. Let's Connect! Join me on Instagram! Get weekly-ish emails with BTS of my life Find Your Magic in Motherhood: Free 3-Day Email Course *** 00:00:00 Intro 08:17:00 One: What Small Habit? 11:44:00 Two: What Is Success? 17:40:00 Three: What If Only 3 Years? 27:59:26 Summary

As the days get shorter and the cold settles in, I can feel the pull to just hunker down and survive until spring, and I have to consciously choose not to give in to it. Maybe your winter is the literal season, the dark mornings and the gray stretches that feel endless. Or maybe your winter looks different—a season of grief, a transition you didn't choose, something in your life that just feels stuck and heavy and long. Either way, we've been taught to brace ourselves and push through hard seasons, to just survive until things get better. But what if there's a different way? What if the struggle isn't really about what's happening around us, but about how we've learned to relate to it? This week, I'm talking with Jamie from Rise Meditate, who spent years dreading winter and has now developed a beautiful framework for working with hard seasons instead of just enduring them. In this episode, you'll hear: ❄️ Why your winter struggle might have nothing to do with the actual weather (and everything to do with the stories you're carrying) ❄️ The study that proved fear can be passed down for 14 generations and what that means for your nervous system ❄️ What happened when Jamie finally stepped outside after years of avoiding winter (and why it felt like escaping from prison) I know winters—whether they're the actual weather or the seasons of life that feel impossible to get through—can be so hard. If even one thing from this conversation helps you feel a little less stuck or a little more empowered, that matters. For full show notes, including takeaways, click here. *** Announcements: 📔 Today is the last day to order the Flecks of Gold Journal and receive it before Christmas! This simple gratitude practice helps you notice and name the small, beautiful moments with your kids every day—and it's incredibly supportive of your mental health, especially during the "winters" of our lives. Order before midnight tonight at 3in30podcast.com/gold. Related Episodes: 414: Feeling Low Right Now? 3 Tools to Help You Cope // Sarah McKenna 406: Navigating Holiday Melancholy // Dr. Tanmeet Sethi How to Support a Friend during the Holidays who has Lost a Loved One // Rachel Gainer Episode Sponsors: Skylight: Right now, get $30 off the 15-inch Calendar at MySkylight.com/TAKEAWAYS. Hand-Lettered Design: If you're looking for the perfect gift for a child or woman in your life who likes art or creativity, this is it. You can get 10% off your order at Hand Lettered Design with the code Rachel10. Let's Connect! Join me on Instagram! Get weekly-ish emails with BTS of my life Find Your Magic in Motherhood: Free 3-Day Email Course ***