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Recent episodes
Focus on the Next Three Feet: A Navy SEAL Trick to Beat Overwhelm
May 20, 2026
3m 50s
What David and Goliath Teaches Us About Facing Overwhelming Situations
May 6, 2026
7m 37s
A Million Moments with God: Microprayers For Your Everyday
Apr 29, 2026
6m 16s
For Tired Moms: Get Better Sleep with Imagery Distraction
Apr 22, 2026
4m 55s
Imagery Distraction: Science Says Do This to Calm Your Brain Before Bed
Apr 22, 2026
4m 55s
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| Date | Episode | Topics | Guests | Brands | Places | Keywords | Sponsor | Length | |
|---|---|---|---|---|---|---|---|---|---|
| 5/20/26 |  Focus on the Next Three Feet: A Navy SEAL Trick to Beat Overwhelm | Feeling overwhelmed by everything on your plate? In this episode, we’re talking about the Navy SEAL “3-foot rule”—a simple mindset shift that helps you stop focusing on the entire mountain and focus only on what’s directly in front of you. You’ll learn: Why overwhelm makes your brain shut down How narrowing your focus helps calm stress and anxiety A practical way to keep moving forward when life feels too heavy If your mind constantly jumps to everything that could go wrong or everything you still have to do, this episode will help you slow down, refocus, and take the next step with more peace and clarity. | 3m 50s | ||||||
| 5/6/26 | What David and Goliath Teaches Us About Facing Overwhelming Situations | You’ve heard the story of David and Goliath—but you might be missing the most important part. In this episode, learn how David trained his mind and faith before the battle—and how that can help you face stress, fear, and overwhelming moments with confidence. | 7m 37s | ||||||
| 4/29/26 | A Million Moments with God: Microprayers For Your Everyday | Feel too stressed or busy to pray? Learn how simple microprayers can help you stay connected to God, calm your mind, and find strength in the middle of everyday moments. | 6m 16s | ||||||
| 4/22/26 | For Tired Moms: Get Better Sleep with Imagery Distraction✨ | sleepdistraction techniques+2 | — | — | — | imagery distractionfall asleep+1 | — | 4m 55s | |
| 4/22/26 | Imagery Distraction: Science Says Do This to Calm Your Brain Before Bed | Can’t fall asleep because your mind won’t stop racing? Learn a simple, science-backed distraction technique to quiet your thoughts and fall asleep faster tonight. | 4m 55s | ||||||
| 4/15/26 | About to Lose It? The 5-Second Distraction Method That Calms You Down Fast✨ | calmnessstress management+3 | — | The Goodness Habit | — | 5-second resetfocus shift+3 | — | 6m 57s | |
| 4/8/26 | When You Feel Like You're Failing As a Mom Ask Yourself This 1 Question✨ | motherhoodmental health+1 | — | — | — | negative thoughtsmindset+1 | — | 5m 45s | |
| 3/31/26 | It is Not Finished: How Easter Rewires a Worried Brain✨ | Eastermental health+3 | — | — | — | crucifixionchaos+2 | — | 4m 34s | |
| 3/25/26 | Take Your Thoughts Captive and Finally Feel Less Overwhelmed✨ | negative thoughtsmom guilt+3 | — | — | — | thoughts captiveoverwhelmed+2 | — | 4m 46s | |
| 3/18/26 | Psalm 46:10: You’re Missing the Point of “Be Still”✨ | Psalm 46:10be still+3 | — | — | — | peacejoy+3 | — | 7m 01s | |
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| 3/11/26 | The Grind of Motherhood: Why It's Awesome For Your Brain✨ | motherhoodneuroplasticity+3 | — | — | — | scienceGod+2 | — | 6m 04s | |
| 3/4/26 | Why You Can’t Just “Calm Down” (And What Actually Works)✨ | nervous systemstress+3 | — | The Goodness Habit | — | vagus nervePsalm 46:10+3 | — | 6m 21s | |
| 2/25/26 | How Doomscrolling Is Rewiring Your Brain (And Stealing Your Joy) - And What to Do About It✨ | doomscrollingbrain rewiring+4 | — | — | — | negative newspeace+2 | — | 6m 16s | |
| 2/18/26 | Healthy Guilt vs. Destructive Guilt: Why You Spiral After Yelling—and How to Stop✨ | mom guilthealthy guilt+3 | — | The Goodness Habit | — | Christian momsfaith+3 | — | 4m 23s | |
| 2/11/26 | When Everything Feels Hard Turn It Around with Philippians 4:8 | If you’ve been feeling anxious, overwhelmed, or stuck in a constant loop of negative thoughts, this episode is your gentle reset. Today, we’re breaking down how Philippians 4:8 gives tired, stressed‑out moms a practical roadmap for redirecting anxious thoughts and creating healthier mental habits — even on the days when everything feels hard. Inside this episode, you’ll learn: Why your brain defaults to worst‑case scenarios (hello, mom anxiety) How to use Philippians 4:8 as a step‑by‑step thought filter Simple sensory tricks to interrupt spirals and calm your nervous system How positive neuroplasticity helps you feel less anxious, less overwhelmed, and more grounded Why noticing “anything” good — even the tiniest thing — can shift your whole day This is a faith‑meets‑neuroscience episode designed to help you think better so you can feel better. No perfection. No pressure. Just practical tools, biblical truth, and a cozy reminder that goodness is always available, even in the chaos. Perfect for moms navigating anxiety, stress, burnout, or just a really long week. Stay Connected If you're a tired, overwhelmed mom who wants joy to feel possible again, join my email list. I send short encouragement, simple brain-based tools, and honest reminders you can use anytime. Join here | 3m 15s | ||||||
| 2/4/26 |  Guard Your Focus: How Attention Makes or Breaks Your Joy | Have you ever been in the middle of a beautiful moment, only to have your brain hijack it with a "to-do" list or a worry about tomorrow? We’ve all been there. In this episode of The Goodness Habit, Hanna gets real about a recent beach trip where a pair of wet shoes almost spiraled into a full-blown anxiety moment. It sounds small, but it’s exactly how we miss out on the "now." We’re diving into the "why" behind that constant mental noise. You’ll learn: The Brain Stuff: Why our minds are actually wired to hunt for problems (hello, negativity bias!). The Faith Perspective: Why "Today is a gift" is more than just a cheesy quote—it’s a spiritual practice. The "How-To": Simple, gentle ways to retrain your brain to actually notice the good while it's happening. If you’re tired of feeling like you’re just rushing to the next thing and want to actually enjoy your life as it’s happening, this one is for you. Because even if the day isn't perfect, there is always good to be found. [Stay Connected] If you're a tired, overwhelmed mom who wants joy to feel possible again, join my email list. I send short encouragement, simple brain-based tools, and honest reminders you can use anytime. Join here This isn’t about being a "perfect" mom or ignoring your responsibilities. It’s about learning how to stop letting tomorrow’s "what-ifs" rob you of today’s sacred, messy moments. | 5m 36s | ||||||
| 1/22/26 |  Is That Actually True? - The Question That Stops Mom Anxiety Spirals | Ever have one bad moment and suddenly decide you’re a terrible mom? That’s not because you’re failing. It’s because your brain has a negativity bias — and today we’re breaking it. In this episode, I’m sharing one simple question that helps stop anxious spirals, quiet mom guilt, and bring your thoughts back to reality: Is that actually true? We’ll talk brain science and real-life moments — like school drop-off chaos and cold coffee — and how this one question can move you from emotional overload to clarity. No forced gratitude. No pretending everything’s fine. Just a practical reset for tired moms who want more peace. Because not every day is good — but there is good in every day. [Stay Connected] If you're a tired, overwhelmed mom who wants joy to feel possible again, join my email list. I send short encouragement, simple brain-based tools, and honest reminders you can use anytime. Join here This isn’t about being a "perfect" mom or ignoring your responsibilities. It’s about learning how to stop letting tomorrow’s "what-ifs" rob you of today’s sacred, messy moments. | 3m 56s | ||||||
| 1/15/26 |  Why Joy Feels Hard — And a Simple Way For Moms to Reclaim It Every Day | If one bad moment can derail your entire day, you’re not broken—your brain is doing exactly what it was designed to do. In this episode of The Goodness Habit, Hanna explains the negativity bias, a brain function that causes moms to focus on what’s wrong instead of what’s going right. You’ll learn how neuroscience and faith intersect, why renewing your mind is backed by science, and how to interrupt emotional spirals in the middle of motherhood. This episode includes a simple, practical goodness habit you can use immediately to shift your mindset, calm your nervous system, and rediscover joy—without pretending life is perfect. Perfect for: Overwhelmed moms, Christian women seeking peace, Moms working on mindset, faith, and emotional health | 4m 07s | ||||||
| 1/15/26 |  From Hope to Habit: Why This Podcast is Changing | The Goodness Habit is the next evolution of a podcast created for tired, overwhelmed moms who want faith to feel practical and life to be joyful. In this episode, Hanna explains the journey from Moms Grab Coffee to Good Day Moms and why this new era focuses on helping moms turn hope into a daily habit. Drawing on brain science, faith, and Scripture, she introduces the concept of negativity bias and how renewing your mind can change the way you experience everyday life. This episode sets the foundation for the show’s new direction: honest conversations, relatable mom moments, and simple practices to help you notice the good in ordinary days — without pretending everything is fine. Perfect for moms who love Jesus, feel exhausted by perfection culture, and want faith that actually works in real life. | 2m 20s | ||||||
| 5/13/25 |  Love Your Limits: 4 Truths to Embrace and Let Go of Mom Guilt | <p>Ever feel like you're running on fumes, forgetting everything, and one tantrum away from tears yourself? You're not alone—and you're not broken. In this episode of <em>Good Day Moms</em>, we dive into four very human frailties every mom faces: limited energy, emotional ups and downs, the deep need for rest, and the classic "mom brain."</p><p>You'll hear faith-based encouragement and practical tips for giving yourself grace in the chaos. God didn’t design you to be superhuman—He designed you to need Him. So take a deep breath, grab your coffee (again), and let’s normalize the mess together.</p><p><strong>Keywords:</strong> Christian moms, mom burnout, emotional overwhelm, mom brain, faith and motherhood, encouragement for tired moms</p> | 4m 07s | ||||||
| 5/5/25 |  When Your Effort Feels Pointless Don’t Forget Daniel 9:26 | <p>Ever feel like you poured everything out—your energy, your prayers, your planning—only to end the day with dishes still in the sink, kids still arguing, and your heart wondering, <em>What’s the point?</em></p><p>In this episode, we’re taking a look at Daniel 9:26 where it looked like all of Jesus’s efforts led to nothing. Desolation still came. But Daniel’s story reminds us: don’t call it the end prematurely. What looks like defeat on the surface may just be part of God’s unseen victory.</p><p>So if you’re tired, discouraged, or ready to throw in the towel, lean in. What you’re building may not look like much right now, but Heaven sees it all.</p><p>#GoodDayMoms #ChristianMomEncouragement #Daniel926 #YouMakeADifference #MomBurnout #KeepPrayingMama #FaithInTheEveryday</p> | 3m 18s | ||||||
| 4/15/25 |  When a ’Good Day’ Just Means No One Cried (Including You) | <p>What if a “good day” doesn’t look like productivity, smiles, or perfectly packed lunches? What if, instead, it means you made it through the day without falling apart — or even if you <em>did</em>, you still showed up?</p><p>In this powerful and permission-giving episode, we unpack what a <em>“good” day</em> can actually mean in <strong>modern motherhood</strong>, especially during seasons of exhaustion, overwhelm, or emotional burnout. Because sometimes? A good day is simply one where no one cried, you remembered to eat, and you got <em>sort of</em> close to the laundry pile.</p> | 3m 34s | ||||||
| 3/27/25 |  Shake it off: Tackling Mom Guilt with a Little Bit of Taylor Swift and 1 John 3:20 | <p>We all have those moments—snapping at the kids, missing a school deadline, or staring at a mountain of laundry. And then guilt creeps in, making you question if you&#39;re doing enough. But here’s the truth: <em>you are a good mom.</em> One tough moment or messy day doesn’t define you.</p><p>In this episode, we’re kicking mom guilt to the curb and embracing grace instead. So take a deep breath, mama. You’re doing better than you think. 💛</p><p>#GoodDayMoms #MomGuilt #GraceOverGuilt #EncouragementForMoms #YouAreEnough #FaithAndMotherhood</p><p><br></p><p>Music from #Uppbeat (free for Creators!) https://uppbeat.io/t/andrey-rossi/seize-the-day License code: QCRVRVEKOC2VRQUG</p> | 3m 25s | ||||||
| 3/25/25 |  Flip the Script: You’re Doing Better Than You Think | <p>Mama, what if the mess around you is actually a sign of something <em>good</em>? That sink full of dishes? Proof that your family is fed. The toys scattered everywhere? A reminder of laughter and play. In this episode, we’re flipping our perspective and learning to see the beauty in the chaos of motherhood.</p><p>Motherhood is overwhelming, but how we <em>interpret</em> the mess can change everything. Join me as we talk about shifting our mindset, embracing the imperfect, and finding joy in the little moments that make up our days. Because, at the end of it all, a messy home means a life <em>well lived</em>.</p><p>💛 <em>Tune in for encouragement, mindset shifts, and a reminder that you’re doing better than you think!</em></p><p>#MotherhoodPodcast #MomLife #PositiveParenting #EncouragementForMoms #FindingJoyInMotherhood #MomMindset #MessyHouseFullHeart</p><p>Music from #Uppbeat (free for Creators!):</p><p>https://uppbeat.io/t/andrey-rossi/seize-the-day</p><p>License code: QCRVRVEKOC2VRQUG</p> | 2m 42s | ||||||
| 3/20/25 |  What a Dandelion Can Teach You About Your Own Strength | <p>Dandelions aren’t just weeds. They’re symbols of resilience, transformation, and healing—just like you. They grow in the toughest conditions, thrive where nothing else will, and keep coming back stronger. Sound familiar?</p><p>In this episode, we’ll talk about how motherhood mirrors the humble dandelion and how this simple flower can remind you to appreciate <em>your own</em> strength, growth, and impact—even on the hard days. So next time you see one, take a deep breath and say, “I’m doing it. I am enough.”</p><p>Because, Mama, just like the dandelion—you are unstoppable. 💛</p><p>-------- </p><p>Resources: </p><p>Checked out the <a href="https://www.amazon.com/Growing-Closer-God-Gratitude-Hand-picked/dp/B0C2S9T5QC/ref=sr_1_1?crid=1MDDMBF9BDUKW&dib=eyJ2IjoiMSJ9.ABbFFFfNdBTRX0dqqk2QYU41tzzzllsrlLb_4UlckpHaSlnAe_N8hbZQ9ViULYf-zUoJvMCtL6owaJHIh3W6TcaAprILnbjykD1SvsA99Ft6SQlskCtEuQhi2RtFBRYRjIMUh5z3f0EB197D1jvWtnmp8a_KTrOKlD9MXZVuVAlpWqcIv9ItGseHo5VOkl98AxXJKOCD6XLrDzxS40Q-hJjwrmTQxbtw3CiDreebj6Q.CMQfLVMZDQDQOPlqzye4rCfF6k4-pc_EcyodiLokp1I&dib_tag=se&keywords=tracking+God%27s+goodness&qid=1741979040&sprefix=tracking+god%27s+goodness%2Caps%2C132&sr=8-1">Growing Closer to God journal</a> yet? </p><p><br></p><p><br></p><p>Music: https://uppbeat.io/t/andrey-rossi/seize-the-day License code: QCRVRVEKOC2VRQUG</p><p><br></p> | 3m 23s | ||||||
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