Today I’m sharing something a little different on the podcast—a limited-time replay of my How to Lighten Your Mental Load masterclass. This class was taught live on Zoom, but I wanted to offer you a chance to listen in case you missed it or want to revisit the tools. It won’t be on the feed forever, so make sure you tune in while it’s available.

 In this class, I walk you through three practical takeaways from my Self-Assured Motherhood (SAM) framework that can immediately shift how you experience the invisible weight of motherhood:

💜 How to simplify decisions by voicing your values

💜 How to offload tasks by bolstering your boundaries

💜 How to ease the emotional burden by supporting their struggles instead of trying to solve them

You’ll also hear stories from my own motherhood and reflections from women who attended the live class, so you can see how these ideas come to life in real homes and families.

👉 Enrollment for the Self-Assured Motherhood program is open right now, but only through Monday, September 22. Inside SAM, we spend eight months together going deeper into the six core principles of the framework, with weekly live classes, a 135-page workbook, and a supportive community of moms who truly get it. Learn more and join us here!

And if you’d like help discerning whether SAM is right for you, I’ll also be hosting a live pop-up session this Friday, September 19 to guide you through the SAM Self-Assessment. Sign up ⁠here⁠! I hope this replay lightens your load a little today—and I’d love to walk with you through even more growth and steadiness inside SAM. 💜

Have you ever noticed that some of the parents in Disney movies…aren’t exactly the best role models?

They love their kids deeply, but their fears, expectations, and blind spots often get in the way of connection. As I rewatched a few of these classics recently, I couldn’t help but think, "These parents could really use the Self-Assured Motherhood program!"

In this episode, I’m sharing three SAM principles through the lens of Disney families—because studying cartoon characters makes everything more fun (and surprisingly relatable!):

🌊 Moana and the importance of Voicing Your Values—so family conflict becomes easier to navigate

☃️ Frozen and how to Support Their Struggles—instead of trying to “fix” everything for our kids

🐻 Brave and why we need to Gather the Good—to shift our focus from nagging to noticing strengths

For full show notes, including takeaways, click ⁠here⁠.

***

Announcements:

🧐 Don’t forget: the week this episode is released, I’m also offering my free masterclass: How to Lighten the Mental Load of Motherhood. You’ll leave with simple, practical tools to make your daily life feel lighter.

🎁 Plus, we’ll be giving away a free Skylight Calendar to someone who shows up live at each class! You can sign up ⁠⁠here⁠⁠! 

🎉 Enrollment for Self-Assured Motherhood (SAM) is officially open! This live 6-month program will guide you step by step through the SAM6 framework, giving you tools to feel clearer about your values, more confident in your choices, and more steady in the ups and downs of motherhood. Doors only open once a year and will close on September 22, 2025!

👉Learn more or sign up at 3in30podcast.com/sam.

Related Episodes:

438: How Soul-Care Can Help You Enjoy Motherhood More: Real Stories from Moms Like You // SAM Sisters

389: I’m a Seasoned Mom. Is SAM for me? // Wanda Opitz, SAM Alumni

316: Considering the SAM Program? You MUST listen to this.

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.

KiwiCo: Tinker, create, and innovate with KiwiCo! Get up to 50% off your first crate at kiwico.com, promo code 3in30.

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A quick update from Rachel!

www.3in30podcast.com/freeclass

Have you ever been told that your perfectionism is a problem? Maybe you’ve felt like it’s the reason you’re stressed, restless, or never satisfied with yourself. But what if perfectionism isn’t actually the enemy? What if it’s a form of power that, when channeled with compassion, can actually bring you more joy and meaning?

In this episode, I’m joined by Katherine Morgan Schafler, a psychotherapist and the author of The Perfectionist’s Guide to Losing Control. Katherine offers a refreshing perspective: perfectionism doesn’t need to be “fixed” or hidden—it can be embraced and redirected in healthier, more adaptive ways.

In this conversation, you’ll learn:

💜 The hidden difference between an idealist and a perfectionist—and why the distinction matters for how you show up in your daily life.

💜 A simple, practical exercise to clarify your values in this season of life, and why naming the values you won’t focus on is just as important

💜 Why so many “helpful” mantras for moms miss the mark—and how to reframe them in a way that feels empowering instead of dismissive.

Whether you’ve always identified as a perfectionist or you’re simply curious about new ways to frame personal growth, Katherine’s insights will encourage you to rethink your tendencies with kindness and clarity.

For full show notes, including takeaways, click here.

***

Announcements:

You're invited to my FREE Masterclass How to Lighten the Mental Load of Motherhood on September 10, 12, or 16. Using the Self-Assured Motherhood framework (the SAM6) I'll give you tools and perspective shifts to help you carry the load with more steadiness, clarity, and peace.

🎁 Plus, we’ll be giving away one free Skylight Calendar at each class to someone in attendance! You can sign up ⁠⁠here⁠⁠!

Related Episodes:

267: How to Stop Procrastinating in the New Year // Monica Packer

413: What to Do When You’re Juggling Too Much // Amy Wilson

421: Overwhelmed with Housework? You’re not alone. // KC Davis

Episode Sponsors:

Skylight: Go to skylightcal.com/TAKEAWAYS for $30 off your 15 inch Calendar. Skylight also offers a guarantee—if in 120 days you are not 100% thrilled with your purchase, you can return it for a full refund. No questions asked.

Factor: Eat smart at FactorMeals.com/3in3050off and use code 3in3050off to get 50% off your first box, plus Free Breakfast for 1 Year. (Offer only valid for new Factor customers with code and qualifying auto-renewing subscription purchase.)

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***

Many moms hesitate to set boundaries because they don’t want to seem selfish or unkind. But what if boundaries are actually one of the most compassionate things you can offer to yourself and to the people you love?

In this special episode, I’m sharing an interview I did with JoAnn Crohn of the No Guilt Mom Podcast for her Happy Mom Summit. JoAnn graciously gave permission for me to re-air our conversation here, and I can’t wait for you to listen.

Together, we dive into:

🫶 Why boundaries are actually acts of love, not selfishness

🫶 How to articulate your boundaries in a way that is clear and kind

🫶 What to do when others push back, and how holding your boundaries can strengthen trust in your relationships

If you’ve ever struggled with resentment, exhaustion, or guilt when trying to meet everyone’s needs, this episode will give you practical tools and encouragement to start setting boundaries that feel aligned and compassionate.

For full show notes, including takeaways, click here.

***

Announcements:

Sign up for my FREE Masterclass: How to Lighten Your Mental Load. Setting clear boundaries is one way to significantly lighten your mental load as a mom, and I'm going to teach you several others in this free zoom class to help you feel calmer, more confident, and more in control!

Related Episodes:

437: Boundaries and Emotional Resilience in Motherhood // Dr. Jen Riday

379: Principle #4 // Bolster Your Boundaries [The SAM Framework]

413: What to Do When You’re Juggling Too Much // Amy Wilson

Episode Sponsors:

goPure Beauty: For a limited time, our listeners get 25% off goPure with code 3in30 at checkout. Just head to gopurebeauty.com, use code 3in30, and you’re all set. And after you buy, do us a favor—when they ask where you heard about goPure, tell them it was from our show!

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Have you ever wondered why it’s so hard to stick to goals that matter to you, but you can follow through easily when someone else is counting on you? Or why one of your children seems to resist every rule, while another lives for structure and routine?

This week’s guest, Sarah Joslin, walks us through a personality framework that has the power to transform the way we see ourselves and our kids. Based on The Four Tendencies by Gretchen Rubin, this simple but powerful model explains how we each respond to expectations—and how we can use that understanding to build better routines, boundaries, and relationships in our homes.

In this episode, you’ll hear:

🫶 How understanding your own patterns can help you stop self-sabotaging and start making aligned choices

🫶 What might be happening beneath the surface when your child resists your requests or breaks down over structure

🫶 The surprising reason one-size-fits-all parenting strategies rarely work... and what to do instead

Whether you’ve taken The Four Tendencies Quiz or this is your first introduction to the concept, this conversation is a helpful, judgment-free starting point for anyone who wants to show up with more clarity and compassion for themselves and the people they love most.

For full show notes, including takeaways, click here.

***

Announcements:

📣 Click here for Sarah's handout that will summarize The 4 Tendencies and how they look in motherhood.

📣 The doors to the annual SAM Program will be opening in a couple of weeks! Join the waitlist to receive the best discount when doors open in September!

📣 Want to join SAM, but finances make that impossible? We're offering full and partial scholarships for the Self-Assured Motherhood program, and applications are open now through August 29th.

Related Episodes:

426: What to Do When You Don’t Like Your Kid (Even Though You Love Them!)

368: Using the Enneagram to Improve our Relationships // Kelsey Lincoln

314: How to Feel like Yourself in Motherhood // Aleisha McKean

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.

AirDoctorPro: 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 and a free 3-year warranty—an $84 value!

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***

As school routines settle back in, many moms start looking for a better rhythm with meals—something that feels less chaotic and more doable.

But for many moms (myself included), feeding a family brings up more stress than we’d like to admit. We put so much pressure on ourselves to do it “right,” and when our kids complain or the fridge is empty or we’re too tired to cook, it’s easy to feel like we’re failing. And if you’re dealing with a picky eater (or a few!), that stress can multiply quickly.

If that’s you, I really want you to hear this week’s conversation with my friend and SAM Sister, Celeste Noland. She’s a mom of five with a deeply grounded and grace-filled approach to family meals—and I think her ideas will bring you both relief and fresh energy.

In this episode, you’ll hear:

🍕The surprising connection between food struggles and nervous system dysregulation—and how to create more calm around the table.

🍕 Practical, doable strategies for when you're too burned out to make one more decision about dinner.

🍕Why giving yourself permission to break the rules might be the key to making meals feel joyful again.

Let this episode be your permission slip to make things easier, lighter, and a whole lot more realistic, starting today.

For full show notes, including takeaways, click here.

***

Announcements:

To get the free printable recapping Celeste's E.A.T. Framework, click here.

The doors to the annual SAM Program will be opening in less than one month! Join the waitlist to receive the best discount when doors open in September.

Related Episodes:

347: When Making Dinner Feels Like Drudgery // Rachel on Didn’t I Just Feed You Podcast

302: How to Heal Your Relationship with Food // Natalie Shay

255: How to Get Family Dinner on the Table (+ Why It Matters!) // Kelsey Nixon

Episode Sponsors:

K12: Go to K12.com/3IN30 today to learn more and find a tuition-free K12-powered school near you.

 GoPure Beauty: For a limited time, our listeners get 25% off goPure with code 3in30 at checkout. Just head to gopurebeauty.com, use code 3in30, and you’re all set. And after you buy, do us a favor—when they ask where you heard about goPure, tell them it was from our show!

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.

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***

When you think about decorating your home, do you feel inspired... or just overwhelmed?

Many moms dismiss design as something extra or unnecessary. But what if creating a space you love could actually support your well-being, reduce stress, and help you feel more grounded in your motherhood?

In this episode, I’m joined by Valerie Bradshaw, a longtime Self-Assured Motherhood Sister and home design enthusiast, who shares how to approach decorating with color, confidence, and alignment with your personal values. It’s not about impressing others—it’s about creating an environment that reflects who you are and how you want to feel in your home.

Together, we explore why our surroundings matter so much, and how simple, intentional design choices can transform not just our spaces but our mindset, energy, and even our relationships.

In this conversation, you’ll learn:

🌷 How a famous study revealed that beautiful spaces can change how we see other people

🌷 Why decorating your home might actually help you like your kids more (really!)

🌷 A mindset shift that will free you from comparison and help you embrace your own version of beauty

Whether you love design or feel completely out of your depth, this episode will give you a fresh lens (and a gentle roadmap) for creating a space that feels like you.

For full show notes, including takeaways, click here.

***

Announcements:

Click here for Valerie's handout that will guide you through decorating a room in your home.

The doors to the annual SAM Program will be opening in less than one month! Join the waitlist to receive the best discount when doors open in September.

Related Episodes:

428: What Fashion Taught Me About Motherhood (Yes, Really!) // Julie Allen

321: How to Design a Home Full of Stories // Carly Thornock

374: Using Values to Guide Your Spending // Jen Smith of Frugal Friends Podcast

Episode Sponsors:

K12: Go to K12.com/3IN30 today to learn more and find a tuition-free K12-powered school near you.

Skylight Calendar: Right now, Skylight is offering our listeners $30 off their 15 inch Calendars by going to skylightcal.com/takeaways.

Factor: Get started at factormeals.com/3in3050off and use code 3in3050off to get 50 percent off plus FREE shipping on your first box.

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***

We talk a lot about self-care as moms, but most of the time, the examples we’re given (bubble baths, massages, solo Target runs) only scratch the surface.

The truth is, there’s not one kind of self-care. There are actually several distinct forms of care we need, and they each serve a different purpose in our lives and in our motherhood. When we only reach for one type, it makes sense that we still feel burned out, even after “taking a break.”

This week on the podcast, I’m joined by self-care coach Mia Hemstad, who shares her simple, powerful framework: The 4B’s of Self-Care© to help us better identify what we need (and when!).

You'll hear:

💜 The four distinct types of self-care (and why each one matters)

💜 How to identify which kind you’re craving (and which one you’ve been avoiding)

💜 The surprising connection between mental clutter and unfinished tasks

💜 How to release guilt and give yourself permission to meet your needs with intention

This conversation beautifully supports the fourth principle of the Self-Assured Motherhood Framework: Sanctify Your Soul-Care—and it's the perfect time, whether you're still in the thick of summer or easing into back-to-school rhythms, to pause, check in, and reflect on what kind of care you need most right now.

For full show notes, including takeaways, click here.

***

Announcements:

The Self-Assured Motherhood program opens again next month! If this episode resonates, be sure to get on the interest list here.

You can get Mia’s free printable guide to the Four B’s here.

Related Episodes:

438: How Soul-Care Can Help You Enjoy Motherhood More: Real Stories from Moms Like You // SAM Sisters

380: Principle #5 // Sanctify Your Soul-Care [The SAM Framework]

320: Making Space for Self-Care: It Might Not Be As Hard As You Think // Dr. Nicole Sparks

Episode Sponsors:

K12: Go to K12.com/3IN30 today to learn more and find a tuition-free K12-powered school near you.

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.

KiwiCo: Tinker, Create, and Innovate with KiwiCo! Get up to 50% off your first crate at kiwico.com, promo code 3in30

Let’s Connect:

Join me on Instagram!

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***

Oh, the stories I could tell about raising a strong-willed child.

But the truth is, if you have a spicy one of your own, you don’t need to hear my stories because you’ve got plenty of your own! Parenting an intense, persistent, sensitive kiddo is a daily rollercoaster. And sometimes, what you need most isn’t another “quick fix”… it’s a wise, compassionate mentor who truly gets it.

That’s why I’m so excited to re-share this conversation with Mary Van Geffen, an international parenting coach who specializes in helping moms of "spicy" ones. Mary’s work is rooted in self-compassion, calm leadership, and connection over control - and her advice is the kind that actually works for kids who don’t respond to conventional parenting strategies.

This episode is part of our SAM 6 Summer Series, where we’re exploring the six principles of the Self-Assured Motherhood Framework. Today’s focus is the sixth and final principle: Support Their Struggles. It’s about showing up for your child with tenderness in their hardest moments - and learning how to support yourself in the process, too.

In this episode, you’ll hear:

🌶️ What to do when your child’s intensity makes you wonder if you’re the problem

🌶️ A daily mindset mantra that can transform how you see your spicy one

🌶️ Why your physical posture might be sending your child a louder message than your words

Whether your summer has been sweet, spicy, or somewhere in between, I hope this episode will remind you that you’re not alone… and you’re doing better than you think.

For full show notes, including takeaways, click here.

***

Announcements:

Want to reflect on how you’re really doing in motherhood right now? Take the free Self-Assured Motherhood Framework Assessment. It’s a quick check-in that gives you a visual snapshot of where you’re thriving and where you might need more support.

Related Episodes:

426: What to Do When You Don’t Like Your Kid (Even Though You Love Them!)

423: How to Parent a Strong-Willed Child Without Losing Your Mind // Kirk Martin

357: Tips for Staying Calm During Your Big Kid’s Big Meltdowns // Cheryl Cardall

Episode Sponsors:

K12: Go to K12.com/TAKEAWAYS today to find a tuition-free K12-powered school near you and enroll now.

Skylight Calendar: Right now, Skylight is offering our listeners $30 off their 15 inch Calendars by going to skylightcal.com/takeaways.

GoPure: For a limited time, our listeners get 25% off goPure with code 3in30 at checkout. Just head to gopurebeauty.com, use code 3in30, and you’re all set.

Motherhood Decluttered Course: My Motherhood Decluttered audio course is a step-by-step guide to help you inventory your overwhelm, edit your expectations, and make room for more joy. It comes with a free Buddy Pass so you can do it with a friend, so go to 3in30podcast.com/declutter to learn more.

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***