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

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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.

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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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***

Ever found yourself stuck in a cycle of constant correction, nagging, lecturing, or repeating yourself while your kids seem to tune you out?

It happens to almost every parent at some point. In the moment, it can feel like the only option… but learning a new way of responding can be a game-changer.

Today’s guest, Ralphie Jacobs of Simply On Purpose, shares three powerful tools that can shift the emotional climate in your home by focusing on connection, encouragement, and play (rather than punishment or control). She teaches that one of the most effective ways to improve behavior is also one of the simplest: notice what your kids are doing right.

Tune in to learn:

💡 The parenting habit that’s scientifically proven to reduce misbehavior by 80%

💡 What to say instead of “stop that” when your child is doing something you don’t like

💡 The surprising way to turn a meltdown around - using humor, imagination, or even Altoids

This episode is a beautiful example of the fifth principle in my Self-Assured Motherhood Framework, Gather the Good, which is all about learning to see and savor the small moments of beauty in your day. Because what you focus on grows. And when you start focusing on the good in your kids, your home, and yourself… it changes everything.

For full show notes, including takeaways, click here.

***

Announcements:

Motherhood is always evolving (and so are we!). If you’re looking for a simple way to check in with yourself and see where you’re currently thriving and where you might want more support, take my free Self-Assured Motherhood Framework Assessment.

Related Episodes:

304: Motherhood is hard. This helps.

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

434: How to Actually Enjoy Summer as a Mom

Episode Sponsors:

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

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.

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.

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This conversation is full of gentle reminders and practical ideas for building rhythms of care into your everyday life... so you’re not just making it through motherhood, you’re actually enjoying it.

You’ll hear from three incredible moms: Celeste, Tiffany, and Abby, who each found their own way to prioritize soul care. Not the spa-day kind, but the kind that fits into the cracks of real life. The kind that helps you feel more like yourself again.

In this episode, you’ll hear:

💜 How to kindly remind yourself that you matter too, even on the hardest days

💜 A powerful wake-up call one mom had while tracking her time—and what she changed as a result

💜 A creative way to infuse soul care into kid-filled outings, so you can show up fully and savor the moment

These stories beautifully illustrate one of the core principles of my Self-Assured Motherhood framework: Sanctify Your Soul Care. When we honor our whole selves (body, mind, and spirit!), we show up with more strength, more presence, and more joy for the people we love most.

You are worth caring for, and this episode will remind you how to start.

For full show notes, including takeaways, click here.

***

Announcements:

If today’s conversation resonates, I know you’ll love the ⁠Self-Assured Motherhood Framework Assessment⁠—a free tool to help you see where you're thriving and where you may need more support in your emotional well-being.

Related Episodes:

170: Taking Care of Mama after a Baby // Andrea Faulkner Williams of Tubby Todd Bath Co.

318: Combating Emotional Fatigue while Caregiving // Dr. Chelsea Jackson Roberts

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

Related Sponsors:

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

Skylight: Go to Skylightcal.com/takeaways for $30 off your 15-inch Calendar.

Factor: Get started at factormeals.com/3in3050off and use code 3in3050off to get 50 percent off plus FREE shipping on your first box.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 and a free 3-year warranty—an $84 value!

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***

Emotional resilience is one of the most powerful skills you can develop as a mom - and let’s be honest, it’s also one of the hardest to master.

From toddler tantrums to teen drama, from work stress to family dynamics… there’s no shortage of moments that can leave you feeling stretched thin and emotionally spent. And there’s no season that tests this quite like summer, when the routines are loose, the noise is constant, and everyone seems to need something from you all day long.

That’s why I’m re-airing this powerful conversation with Dr. Jen Riday, a mom of six with a PhD in Human Development and Family Studies and host of the Vibrant Happy Women podcast. Jen combines research-backed wisdom with real-life experience to help women build emotional resilience... and the healthy boundaries that make it possible.

Because here’s the truth: You can’t be emotionally resilient without boundaries. Boundaries aren’t about controlling others, they’re about protecting your peace. Learning to say, “This is what I will do to care for myself,” is one of the most courageous and transformative skills you can develop as a mom.

In this episode, you’ll learn:

🔅 The mindset shift that helps you stop absorbing everyone else’s emotions 🔅 A simple way to create emotional “margin” in your day (no bubble baths required)

🔅 How to set boundaries that actually stick—without guilt or drama

If you’re feeling overwhelmed, overstimulated, or emotionally drained this summer… this episode is for you.

For full show notes and takeaways, click here.

***

Announcements:

Wondering how you're doing in motherhood? Grab your free SAM Framework Assessment today!

Related Episodes:

251: How to Set Boundaries with your Children // Stacey Collins

258: Boundaries with Kids Part 2 // Stacey Collins

136: How to Set Loving Limits with your Children, Part 1 // Dr. Katie Penry

137: How to Set Loving Boundaries for your Children, Part 2 // Dr. Katie Penry

Episode Sponsors:

Zocdoc: Stop putting off those doctors appointments and go to zocdoc.com/3in30 to find and instantly book a top-rated doctor today.

KiwiCo: Build the best summer ever with KiwiCo! Get $15 off on your Summer Adventure Series. Head to kiwicode.com/3in30 and use promo code 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.

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***

Ever catch yourself comparing your motherhood to someone else’s?

In this heartfelt episode, my friend and motherhood mentor, Julie Bastedo, shares how a simple moment of comparison while cooking dinner led her to a powerful mindset shift: you don’t have to be all the things—you just have to be yourself.

This conversation is a beautiful example of the second principle in my Self-Assured Motherhood framework: Celebrate Your Strengths. When we stop trying to be the mom we think we should be, and start honoring the mom we are, everything changes.

Tune in to hear:

💜 A surprising mindset shift that can instantly deflate mom guilt

💜 A practical trick for quieting comparison (it involves a sticky note!)

💜 Why one of the kindest things you can do for yourself is unfollow

💜 How embracing your “non-strengths” can actually increase your confidence

As you listen to this conversation, I hope you feel what I always feel when I talk to Julie: less pressure, more peace, and more acceptance of who you are.

For full show notes, including takeaways, click here.

***

Announcements:

If today’s conversation resonates, I know you’ll love the Self-Assured Motherhood Framework Assessment—a free tool to help you see where you're thriving and where you may need more support in your emotional well-being.

Related Episodes:

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

410: Align Your Goal-Setting with Your Menstrual Cycle // April Davis of Haus of Vagina

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

Episode Sponsors:

Tushbaby:  Visit tushbaby.com and start customizing your own carrier. Make sure to use code 3in30 for 20% off your first order.

Summer Survival Guide: I want to make sure you know about an amazing resource my team created. It is a summer hacks PDF, full of activity ideas for the whole family, sanity saving tips for parents, and road trip ideas. This is a curated list of ideas our team has used and found successful over the years.

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***

If you’ve ever felt paralyzed by a decision–spinning in circles, overanalyzing every possible outcome, and feeling like you can’t move forward until you get it just right–I'm here to tell you that the struggle is SO real. I’ve been there. In fact, decision-making used to be one of my biggest struggles as a mom.

But over the past few years, I’ve been on a quiet quest to become a more confident, grounded, and calm decision maker. And one of the people who has helped me the most on this journey is today’s guest: Kendra Adachi, the two-time New York Times bestselling author of The Lazy Genius Way and The Lazy Genius Kitchen.

In this episode, Kendra shares three practical mindset shifts that can help you feel less frantic and more empowered the next time you’re faced with a decision–whether it’s what to make for dinner or whether to buy a piece of land for your dream home.

Tune in to learn:

💡 A simple strategy that builds your confidence as a decision-maker (and why you should start with the little things)

💡 The powerful question that brings instant clarity when you’re overwhelmed by too many options

💡 How to avoid making “everything matter” during the decision-making process

This conversation is a beautiful example of the first principle in my Self-Assured Motherhood Framework—Voice Your Values—which is all about getting clear on what matters most to you so you can make aligned decisions in your motherhood.

For full show notes, including takeaways, click here.

***

Announcements:

Grab my free Values Guide at 3in30podcast.com/values to explore what your values are.

Record your golden moments this summer with my Flecks of Gold journal.

Related Episodes:

349: Overcoming Decision Fatigue through Reflection // Emily P. Freeman

375: 3 Ways Voicing Your Values will Help Lighten Your Mental Load // Rachel Nielson on the Happy Mom Summit

269: How to Create a Morning Routine that will Last // Sara Dean

Episode Sponsors:

Skylight: Skylight is offering our listeners $30 off their 15-inch calendars by going to skylightcal.com/takeaways.

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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***

Summer can be such a gift—but it can also feel like a lot. Whether you're a few days in or several weeks deep, this season tends to stretch us in new ways as moms. We want to make memories, stay present, and still meet our own needs—but how?

In this solo episode, I’m introducing you to the SAM 6, a new streamlined version of the Self-Assured Motherhood framework that I’ve been teaching for years. These six principles are designed to help you feel more grounded, fulfilled, and confident in your motherhood, including during the summer months.

If you’ve ever felt burned out from doing “all the things” or unsure of how to balance your kids’ needs with your own, this episode will help you recalibrate. I’ll walk you through each of the six principles and offer simple, specific ways you can apply them to your summer, so you can enjoy this season more fully and in a way that truly reflects you.

In this episode, you’ll discover:

☀️ Why you might be feeling burned out—and how to get back into alignment

☀️ A simple mindset shift that can help you enjoy your summer more (even in the chaos)

☀️ What your calendar might be saying about your true values

For full show notes, including takeaways, click here.

***

Announcements:

Take the Self-Assured Motherhood Assessment

Grab a Flecks of Gold Journal – use code SUMMER for 10% off

Related Episodes:

315: A Word from our SAM Sisters

371: 3 Spaces to Organize for the Most Summer Fun // Jen Martin from Reset Your Nest

427: A Simple Framework for a “Balanced Summer” // Jenny Layton

Episode Sponsors:

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***

Making new friends as an adult is challenging—and motherhood often makes it even harder. Between family responsibilities, full schedules, and emotional fatigue, it can feel like there’s no space left for connection. And even when we do show up, it’s not always easy to know how to move from polite small talk to real, meaningful friendship.

In this episode, psychologist and bestselling author Dr. Marisa G. Franco joins me to unpack why friendship often feels so complicated in adulthood—and how we can begin to build the kind of relationships we long for.

Whether you’re starting from scratch or hoping to deepen the friendships you already have, this conversation will give you both clarity and compassion for where you are—and the tools to take a small step forward.

This episode will help you:

🤗 Break out of the “I showed up but still feel lonely” cycle

🤗 Rewire your mindset to believe people actually want to be your friend (because they do!)

🤗 Recognize the hidden habits that may be quietly sabotaging your ability to connect

🤗 Learn what to do when you feel like you’re trying…but still not clicking with anyone

If friendship has felt harder than you expected in this season of life, this episode will remind you that you’re very much not alone—and that meaningful connection is still possible.

For full show notes, including takeaways, click here.

***

Related Episodes:

400: 3 Modern Manners for Friendship // Brooke Romney

386: Raising Securely Attached Kids // Eli Harwood, MA, LPC

417: The Sneaky Ways Comparison Creeps Into Conversations (and How to Stop It) // Kathie Gwilliam

Episode Sponsors:

Brightbox: Go to brightboxes.com to check out all their thoughtful options. Whether you're sending encouragement, appreciation, or just a little joy, Brightbox makes it easy to spread light.

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***

We want to raise kids who are responsible, capable, and financially wise—but it’s hard to know where to start. It can feel especially tricky to teach life skills like money management and personal responsibility without constant reminding or frustration.

In this episode, I’m joined by Saren Eyre Loosli, founder of Power of Families and one of my earliest parenting mentors. Saren is a mom of five and a family systems expert who shares a simple, sustainable way to teach these skills within the flow of everyday life—without turning your home into a battleground.

Summer is an ideal time to reset routines and try something new. This episode will give you practical tools and a clear framework to help your family work together more smoothly.

You’ll hear:

💰 A clear structure for helping kids earn and manage their own money

💰 How to connect allowance to responsibility and attitude, not just tasks

💰 A system for daily routines that fosters independence and ownership

💰 Tools for tracking money and chores that work for all ages

This conversation is both practical and encouraging, especially if you’ve been wanting more clarity (and less conflict) around chores, allowance, and life skills at home.

For full show notes, including takeaways, click here.

***

Related Episodes:

369: How to Teach Your Kids about Money // Abby Chipman

350: Rethinking Chores: A Quick Mindset Shift to Help with Overwhelm

373: Teaching Children to Work Without Being a Drill Sergeant // Danielle Porter

Episode Sponsors:

Zocdoc: Stop putting off those doctors appointments and go to Zocdoc.com/3in30 to find and instantly book a top-rated doctor today.

KiwiCo: Build the best summer ever with KiwiCo! Get $15 off on your Summer Adventure Series at kiwico.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.

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

***