Cultivate Contentment

Episode Summary:

On today’s episode of Cultivate Contentment, I’m talking about a topic that’s close to my heart—the power of sleep. For many of us as rural mums and farm wives, sleep feels like a luxury. Between the early mornings on the farm, caring for kids, and managing everything else that comes our way, we often put our own needs on the backburner. I’ve been there—those nights where you toss and turn, thinking about everything you have to do, only to be woken up by a child who needs you. It feels like a never-ending cycle, right?

I know I’ve struggled with sleep ever since becoming a mum, and farm life only makes it trickier. There’s always something to be done, whether it’s late-night calf feedings or worrying about the next day’s workload. And as we get older, sleep seems to change—our bodies don’t bounce back the way they used to. In this episode, I’m sharing not just why sleep is so crucial to our well-being but also some of the hard truths I’ve learned along the way about how we, as mums, often don’t give ourselves permission to rest.

Most importantly, I’m offering five actionable tips you can use to start improving your sleep tonight. These are simple changes you can make, even when life is busy and unpredictable. I’ve found them to be really helpful, especially during those hectic farm seasons when you’re running on empty. So, let’s dive into how we can get better sleep and start feeling more like ourselves again.

This episode is part of my 2 month Spring Reset series. This series is all focused on helping rural women reset their lives and shift their focus to the things that bring more peace, balance, and joy. Each week, we’ll dive into a new topic that will help you slow down, find moments of contentment, and feel more grounded—despite the chaos around you. 

In this episode about The Power of Sleep, we cover:

• The challenges of sleep after motherhood – I talk about how sleep changes once you become a mum, especially when you add the demands of farm life into the mix. It’s not just about getting less sleep, but the quality of sleep changes too. Between waking up for the kids and managing the farm, we’re constantly on edge, and that mental load can keep us awake long after the lights go out.

• Why sleep is so critical for our well-being – I explore how lack of sleep affects us as rural mums and farm wives. It’s not just about being tired; sleep impacts everything from our mood to our decision-making. When we’re sleep-deprived, we’re more likely to feel overwhelmed, make mistakes, or lose patience with those around us. I share my own experiences of how sleep (or the lack of it) has affected me on the farm and in my role as a mum.

• Five actionable tips for better sleep – These tips are designed to help you get better sleep, even when life is busy or unpredictable:

1. Create a wind-down routine – Establish a short bedtime routine that signals to your body it’s time to rest. This can be something simple like reading, a warm shower, or stretching before bed.

1. Limit screen time before bed – Turn off your phone or any screens at least 30 minutes before bed. The blue light emitted from devices can trick your brain into thinking it’s still daytime, making it harder to fall asleep.

1. Adjust your sleep environment – Make your bedroom a restful place by adjusting the temperature, dimming the lights, and investing in comfortable bedding. Even small changes can make a big difference.

1. Set consistent sleep and wake times – Try to go to bed and wake up at the same time every day, even during busy farming seasons. Your body will thank you for the consistency, and you’ll find it easier to fall asleep.

1. Prioritize naps or rest when you can – Don’t feel guilty for napping! When life gets crazy, sometimes a short nap during the day can be just what you need to recharge and keep going.

Resources & Links: 

Grounded Farm Wife Journal

Connect with Jessica: 

Follow me on Instagram @groundedfarmwife

Check out my website www.groundedfarmwife.com.au

Find the complete show notes here: https://www.groundedfarmwife.com.au/podcast-1/the-power-of-sleep

Episode Summary: 

In this episode of Cultivate Contentment, I’m diving into something that might feel very familiar to many of you – being in the trenches of life, feeling like you're barely keeping your head above water, and realizing you need a reset. Have you ever felt like you’re just going through the motions, trying to survive one day at a time, without a moment to breathe or reflect? Maybe you're overwhelmed with the demands of farm life, family, and everything else that comes with it. If you’re feeling this way, you’re not alone. 

Recently, I found myself in that very place, where the days were running together, and I felt disconnected from my goals, my purpose, and even myself. Can you relate to that? Have you ever felt like you needed to hit the reset button on your life? In today’s episode, I’m sharing how I recognised that it was time for a life reset and the practical steps I took to get back on track. 

Resetting your life doesn’t have to be complicated, but it does require some intentional action. Together, we’ll go through the four steps I followed to reset and bring some clarity and peace back into my routine. Whether you’re feeling overwhelmed, burned out, or just ready for a change, this episode is for you. Let’s take the first step towards finding more contentment and balance. 

Resources & Links:  

Grounded Farm Wife Journal 

Related Episodes 

Episode 6 No Sick Days: When Winter Illness Hits 

Connect with Jessica:  

Follow me on Instagram @groundedfarmwife 

Check out my website www.groundedfarmwife.com.au 

Join my email list 

Find the complete show notes here: https://www.groundedfarmwife.com.au/podcast-1/knowing-when-you-need-a-reset 

`On today’s episode, I’m chatting with my lovely friend, Renee Capko. Renee is a fellow woman in dairy, living in central Minnesota. Although we’re on opposite sides of the world, we share so many of the same challenges in balancing farm life and motherhood.  

Renee is married to a dairy farmer and they live in central, MN where they milk 400 dairy cows, have 100 head of beef and raise all of our steers as well. Renee is involved with the farming operation and is also raising a farm loving little boy andhas another little baby on the way. 

Her main focus on the farm is the cattle records, managing our employees and taking care of managing all the animals. It has been a balancing act to learn to be a mom & a farmer. Renee shares a little bit about how she has learned to live in the balance and set her days up for more "YES" and less stress & anxiety in her home! 

In this episode, Renee talks about her journey from being an elementary school teacher to fully embracing her role as a wife, mom, and farmer. We dive into the challenges of stepping into a multi-generational family farm and how she navigated that transition, especially working alongside her husband’s father and uncle. 

Renee also shares how motherhood shifted her role on the farm and how she learned to ask for help without guilt. From setting up systems like her "Farmer Fridays" to becoming more organized and finding ways to be productive rather than just busy, Renee gives us a real look into what it’s like to balance it all on a family farm. Her honesty about juggling farm duties, raising children, and prioritizing self-care is something every rural woman will relate to. 

In this episode with Renee Capko on Balancing Farming, Family, Motherhood, and Self, we cover: 

• Renee’s transition from elementary teacher to full-time farmer and mom 

• The challenges of stepping into a multi-generational family farm 

• The impact of motherhood on farm life 

• How Renee learned to ask for help and communicate her needs 

• Planning life loosely to find balance and reduce stress 

• Letting go of perfectionism and finding contentment 

• Being a ‘yes wife’ and ‘yes mum’ 

• The importance of rural women supporting each other 

Resources & Links:  

Grounded Farm Wife Journal 

Connect with Renee: 

• Follow on Instagram 

• Check out her podcast on Apple or Spotify 

Connect with Jessica:  

• Follow me on Instagram @groundedfarmwife 

• Check out my website www.groundedfarmwife.com.au 

Find the complete show notes here: https://www.groundedfarmwife.com.au/podcast-1/renee-capko 

On today’s episode of Cultivate Contentment, we're diving into the ever-challenging topic of balancing school holidays with farm life. As rural mums, we know that school holidays can be both a relief and a juggling act. With the kids out of school and farm work still in full swing, finding a rhythm that works for everyone can feel overwhelming. In this episode, I share my experiences and practical tips for managing this busy time while keeping the family dynamic in balance. 

We cover the reality of scheduling and balancing school holidays, from managing expectations and coordinating with other parents to creating a flexible routine that works for your family. I also talk about the unique challenges of living out of town, like the lack of local amenities and activities that are more accessible to urban families. Plus, I delve into the struggles of working from home or on the farm while the kids are home, and how to set boundaries around screen time to avoid letting it get out of hand. 

Whether you’re dealing with guilt over not being able to fill every day with activities, or just trying to find the right balance between work and family time, this episode is for you. Join me as we explore ways to make the most of school holidays without losing sight of what’s truly important. Remember, you’re not alone in this—many of us are in the same boat, and it’s all about finding what works best for your family and embracing the imperfect moments along the way. 

In this episode about Letting Go of Guilt: Real Life Talk on School Holidays, we cover: 

• Managing Expectations and Scheduling: How to find the right balance between scheduling activities and allowing for downtime during school holidays. Tips for setting realistic expectations and managing your family’s calendar. 

• Navigating Rural Challenges: Strategies for dealing with the lack of local amenities and activities when living out of town. How to coordinate with other parents and manage long commutes to ensure your kids have social opportunities. 

• Balancing Work and Family Time: Practical advice for working from home or on the farm while managing the chaos of school holidays. How to set boundaries and create a flexible routine that accommodates both work and family needs. 

• Dealing with Screen Time: Tips for setting healthy boundaries around screen time to avoid letting it get out of hand. How to establish screen time limits and create alternative activities to keep kids engaged. 

• Handling Guilt and Expectations: Addressing the common guilt that comes with balancing work and family responsibilities. Insights on letting go of the need for perfection and embracing the reality of school holidays. 

• Embracing Flexibility: The importance of being adaptable and finding joy in the imperfect moments. How to recognize that not every school holiday needs to be a grand adventure and that it’s okay to have days with no plans. 

Resources & Links:  

Grounded Farm Wife Journal 

Connect with Jessica:  

Follow me on Instagram @groundedfarmwife 

Check out my website www.groundedfarmwife.com.au 

Find the complete show notes here: https://www.groundedfarmwife.com.au/podcast-1/letting-go-of-guilt 

Episode Summary 

Today I share a seasonal update on life at the farm as we transition into spring. From unpredictable weather to crop updates, calves, and exciting new projects, get an inside look at what this time of year means for farming life. Grab your favorite drink, get comfy, and tune in for an engaging chat that highlights both the challenges and the joys of spring on the farm. 

Spring is finally here, and I couldn’t be more relieved to leave winter behind. It’s been an intense few months, with the weather throwing everything at us—high winds, power outages, and even school closures. But now, as we step into spring, there’s this feeling of brighter times ahead. The winter bugs have taken their toll, but with warmer weather on the horizon, it feels like we’re turning a corner. 

This time of year is always unpredictable. The forecast is calling for a wet Spring, which we desperately need after a dry start to Winter. But, as every farmer knows, forecasts can be more of a guideline than a guarantee. We’re prepared to start early irrigation if the rain doesn’t come through, which is just another reminder of how varied farming can be across the country. Each region has its own challenges, and adaptability is key to surviving and thriving in this industry. 

We’ve got a lot going on with our crops and irrigation plans. This weekend, we’re planning our first cut of silage, aiming to store 500 tonnes of dry matter for the next year. It’s a big job, but it’s crucial for keeping our cows fed when the pastures aren’t as productive. On top of that, we’re managing a new lease block with oats and peas that should be ready to harvest by November. I’m hoping for a good yield—around 6 tons per hectare—which would be a great boost. 

The animal side of things is just as busy. We’re wrapping up calving season, with only a few special embryo cows left to go. We’re raising a versatile herd using a three-way breed mix, and it’s been exciting to see how well the calves are coming along. We’ve made some changes to our rearing practices, like tracking calf weights and using a new calf shed, which have really paid off. Our dairy operations are also at their peak right now, so it’s all hands on deck to keep everything running smoothly. 

Spring stock work is another big focus at the moment. We’ve got young stock that need drenching, and we’re keeping an eye out for seasonal illnesses like pink eye and issues caused by flies. Regular health checks are so important this time of year to keep the herd in top shape. 

And then there are the ongoing projects. We’ve taken on a new lease property and are in the middle of re-fencing it for the dairy cows. We’re also upgrading the irrigation system with pipe and riser setups, which should make a big difference. It’s a lot of work, but these projects are essential for keeping the farm running efficiently. 

As I wrap up this spring update, I’m reminded of how unpredictable yet rewarding farming can be. Every season brings its own set of challenges and joys, and it’s all part of the journey. Thanks for tuning in, and don’t forget to subscribe to the podcast for more updates. If you enjoyed this episode, please share it with friends who might relate. And I’d love to hear about your own spring experiences on the farm—leave a comment or review to join the conversation! 

In this episode about “Spring on the Farm: Weather, Calves, and New Projects”, we cover: 

• Spring Weather Impact: The importance of preparing for a potentially wet spring after a dry winter and the unpredictability of weather forecasts. 

• Crop & Irrigation Plans: First silage cut planned, new lease block with oats and peas, and details on silage making and grazing strategies. 

• Animal Update: End of calving season, focus on raising versatile cows, improved calf rearing practices, and peak dairy operations. 

• Spring Stock Work: Drenching young stock, monitoring for seasonal illnesses, and the importance of regular health checks. 

• Ongoing Projects: Re-fencing and upgrading irrigation on the new lease property, emphasizing the role of projects in maintaining farm operations. 

Resources & Links:  

Grounded Farm Wife Journal 

Connect with Jessica:  

Follow me on Instagram @groundedfarmwife 

Check out my website www.groundedfarmwife.com.au 

Find the complete show notes here: https://www.groundedfarmwife.com.au/podcast-1/spring-on-the-farm 

Welcome to another episode of "Cultivate Contentment," where we explore the art of simplifying life and reducing mental load. In this episode, we chat with Bridget Johns, founder of Be Simply Free, who helps women declutter their homes and minds.

Bridget Johns (no, not Bridget JONES!) is a Life Simplifier & Time Optimiser. She founded Be Simply Free, an online declutter coaching and life organisation business in March 2020 jus tbefore life was flipped upside down. Her mission is to empower women to live a life where their homes and minds are decluttered so they can be simply free. She WAS a busy, stressed, overcommitted perfectionist who found that by minimising the stuff in her home and mind she could live a much happier, joyful and meaningful life.

In this episode Bridget opens up about her personal transformation from being a stressed perfectionist to embracing a simpler, more fulfilling lifestyle. She shares her journey and the pivotal moments that led her to start Be Simply Free, aiming to help others achieve the same sense of peace and order.

Throughout our chat, Bridget offers a wealth of practical tips on how to reduce mental load and effectively involve family members in household tasks. One of the key strategies she discusses is her "1% theory," which advocates for making small, manageable changes that cumulatively lead to significant improvements in decluttering and organization. This approach makes the daunting task of decluttering feel more achievable and less overwhelming.

Tune in to this episode for a dose of practical advice, a good laugh, and a fresh perspective on how simplifying life can lead to greater joy and fulfillment.

In this episode about 'Simplify Your Life: Declutter Your Mind and Home with Bridget Johns', we cover:

- Importance of reducing mental load, particularly for women.

- Strategies for involving family members in household tasks.

- Practical tips for decluttering physical spaces and mental clutter.

- Personal journey of the guest and the founding of her business, Simply Free.

- Impact of COVID-19 on decluttering and home organization.

- Techniques for creating systems to manage household responsibilities.

- Emphasis on communication and collaboration within families.

- The significance of self-care and personal time for well-being.

- Understanding personality types and love languages in family dynamics.

- Teaching children life skills and responsibilities related to household tasks. 

Conclusion

Bridget's strategies offer a refreshing perspective on simplifying life. By addressing mental load, involving family in tasks, and implementing decluttering strategies, you can create a more harmonious home environment.

Resources & Links:

• Grounded Farm Wife Journal

• Remote OpShop Project on Instagram and Facebook

• https://www.remoteopshopproject.org/

• Love languages

• 16 Personalities free quiz

Connect with Bridget:

• Follow on Instagram

• Follow on Facebook

• Listen to Bridget’s podcast Clear Clutter Find Time

• Follow Grants Simplified

• Check out her website https://www.besimplyfree.com.au

• Contact [email protected]

Connect with Jessica: 

Follow me on Instagram @groundedfarmwife

Check out my website www.groundedfarmwife.com.au

Find the complete show notes here: https://www.groundedfarmwife.com.au/podcast-1/bridget-johns

Episode Description: 

Welcome back to another episode of Cultivate Contentment! It’s been quite the week here on the farm. I’ve tried recording this episode multiple times, but between sick kids, farm noise, and a thunderstorm, it’s been a challenge. Fourth time lucky, though—let’s get this done! 

In this episode, I’m diving into the chaos that comes with the busy seasons on the farm. Whether it’s calving, haymaking, or silage, these times can feel overwhelming, especially when things don’t go as planned. I’m sharing some of my tried and true tips for getting through these hectic periods, as well as a few new ideas you might not have thought of. From meal prepping to creating a daily checklist, we’ll cover practical strategies to help keep things running smoothly while sprinkling a little joy into the everyday chaos. 

In this episode about Keeping it Together- Planning for a Smoother Busy Season, we cover: 

• Dealing with the Unexpected: 

• This calving season caught me off guard, and I wasn’t as prepared as I should have been. We’ve had a lot of toast, cereal, and takeaway meals, and I deeply regret not prepping more. 

• The unpredictability of farm life can be overwhelming, but there are ways to make it more manageable. 

• Meal Prepping: 

• The number one thing that gets me during the busy season is food. Kids get hungry, and if I don’t have meals ready, everything turns to chaos. 

• Pre-plan and freeze meals on quieter days. Focus on easy, family-favorite recipes like spaghetti, tacos, and burgers. 

• My main advice: Your future self will thank you for the prep work you do now. Trust me! 

• Grab-and-Go Snacks: 

• Keep your pantry stocked with easy snacks for the kids, like muffins, scones, and chocolate cake. When everyone was sick, we ran out of snacks, and I had to go shopping when I felt like death—don’t be me! 

• Home-baked goodies are always a hit, and having them ready in the freezer can be a lifesaver. 

• Streamlining Farm and Home Tasks: 

• Daily checklists have been a game changer for me. I’m a checklist girl, and having a simple list of tasks helps me stay focused and ensures nothing falls through the cracks. 

• Simplify your cleaning routine during busy times. Focus on tidiness rather than perfection—now is not the time for deep cleaning or decluttering. 

• Pre-Packing for Busy Days: 

• When my husband is out making silage or hay, I assemble a busy bag with everything he might need for the day. It saves time and prevents those “Can you bring me coffee?” calls. 

• Set up a command center in your home for keys, phone chargers, school bags—anything you’re constantly searching for. It’s all about keeping things organized and easy to find. 

• Routine Maintenance Checks: 

• Before the busy season hits, do maintenance checks on all farm equipment. Make sure everything is in working order to avoid breakdowns during critical times. 

• We’ve learned the hard way that rushing through these checks can lead to bigger problems down the road. 

Resources & Links:  

Grounded Farm Wife Journal 

Connect with Jessica:  

Follow me on Instagram @groundedfarmwife 

Check out my website www.groundedfarmwife.com.au 

Find the complete show notes here: https://www.groundedfarmwife.com.au/podcast-1/keeping-it-together-planning-for-a-smoother-busy-season 

Navigating the Unpredictability of a Life in Agriculture 

Episode Summary: 

Farm life is filled with uncertainty, and it's something that we, as rural women, know all too well. From weather changes to market fluctuations, the unpredictability of agriculture can make it challenging to find a sense of stability. But even in the midst of this ever-changing landscape, there are ways to navigate these challenges with grace and contentment. In this episode, I dive into the highs and lows of farm life and share how I've learned to embrace the unexpected while finding joy in the everyday moments. 

Whether you're dealing with a sudden storm that ruins your crops or the stress of fluctuating farm income, it's easy to feel overwhelmed by the unpredictable nature of agriculture. But I've found that by focusing on what we can control and leaning into the support of our communities, we can not only survive but thrive in this unpredictable world. Join me as I share some personal stories, practical tips, and a reminder that contentment can be found, even in the most unexpected places. 

On today’s episode… 

In this episode about Navigating the Unpredictability of a Life in Agriculture, we cover: 

• How to cope with the stress and uncertainty of farm life 

• Practical tips for finding stability in an unstable environment 

• The importance of community support and connection during tough times 

• Recognizing and appreciating the good things in life, even when it's easy to take them for granted 

Resources & Links:  

Grounded Farm Wife Journal 

Connect with Jessica:  

Follow me on Instagram @groundedfarmwife 

Check out my website www.groundedfarmwife.com.au 

Find the complete show notes here: https://www.groundedfarmwife.com.au/podcast-1/navigating-the-unpredictability-of-a-life-in-agriculture 

Emily Reuschel on Rural Life, Motherhood, and Personal Growth

In the latest episode of "Cultivate Contentment," I had the pleasure of hosting an enriching conversation with Emily Reuschel. Emily Reuschel is a champion for the leaders, thinkers, doers, and dreamers of rural communities and beyond. Her thought leadership defies expectations, busts limiting beliefs, and asks better questions to understand this big beautiful world and the people in it. 

 Whether from the stage, behind the Gather in Growth podcast mic, or within her signature virtual communities, she fosters conversations to help women heal, grow, evolve, and build empathy bridges to transform from the inside out.

Summary

 Emily shares her journey from a small-town upbringing to becoming an entrepreneur and coach, navigating the complexities of rural life and motherhood. The episode delves into key themes and actionable insights, offering a comprehensive guide for listeners seeking to cultivate contentment in their lives. Emily's background includes transitions from an elementary education teacher to a nonprofit program director, and finally to a self-employed entrepreneur and coach, embodying resilience, personal growth, and authenticity.

• Emily’s journey from teaching to entrepreneurship and coaching.

• Experiences and challenges of rural life, particularly in agriculture.

• The pressures and expectations of motherhood in rural communities.

• The importance of self-care and prioritizing personal well-being.

• Societal expectations placed on women and the impact on their identities.

• The dynamics of marriage and the need for open communication about roles and responsibilities.

• The significance of community and building supportive relationships, especially for women in rural areas.

• The myth of competition among women and the value of collaboration and support.

• Simple practices for cultivating contentment, such as spending time outdoors.

Resources & Links: 

• Episode 100- a chat with my husband Andrew: Farming, marriage, fatherhood and growth
• Grounded Farm Wife Journal

Connect with Emily:

• Follow on Instagram @emilyreuschel

• Listen to the Gather in Growth podcast 

• Check out her website www.emilyreuschel.com

Connect with Jessica: 

Follow me on Instagram @groundedfarmwife

Check out my website www.groundedfarmwife.com.au

Find the complete show notes here: https://www.groundedfarmwife.com.au/podcast-1/emily-reuschel 

Hello and welcome to Cultivate Contentment. I'm your host, Jessica Knight. In today’s episode, "No Sick Days: When Winter Illness Hits," I share my recent experience of how winter illnesses impacted my family and our farm life. This winter has been especially harsh with influenza, COVID, and other nasty bugs making the rounds, and it seems like no one is spared. From my kids getting sick one after another to the challenges of running a farm without any sick days, I delve into the struggles many of us face during flu season.

Winter illnesses bring a unique set of challenges, especially when you’re balancing the demands of motherhood and farm life. I'll talk about the days when it felt like everything was falling apart, yet somehow, we managed to keep things going. You'll hear about our strategies for handling daily chores, caring for sick children, and still finding moments to breathe and take care of myself. This episode is a reminder that it’s okay to feel overwhelmed and that finding small victories in tough times is a part of the journey.

I open up about our daily life, sharing real stories and tips that have helped us through the worst of it. From stocking up on essentials to learning when to ask for help, I'll give you an honest look at how we survive these difficult seasons. Join me as I recount our experiences and offer practical advice on managing the relentless demands of farm life and motherhood during flu season.

Lastly, I touch on the common scenario where moms, often the primary caregivers, end up getting sick last. After taking care of everyone else, it's almost inevitable that the exhaustion catches up, and our immune systems take a hit. It’s a tough reminder of the need for self-care and the importance of prioritizing our health, even in the busiest and most stressful times.

On today’s episode…

In this episode about No Sick Days: When Winter Illness Hits, we cover:

The Onslaught of Winter Bugs: I discuss the various illnesses that hit our family, including influenza, COVID, and RSV, and how we managed through them.

Balancing Farm Life and Sickness: Learn about the challenges of keeping the farm running smoothly when everyone is sick and there are no sick days for farmers.

Practical Tips for Coping: I share my top tips for managing illness on the farm, from having essential supplies on hand to finding ways to rest and recover.

Moms Getting Sick Last: Explore why moms often get sick after everyone else, highlighting the importance of self-care and strategies to avoid burnout.

Tune in to hear my story and find comfort in knowing you're not alone in these struggles. Stay healthy, stay content, and see you next time.

Resources & Links:  

Grounded Farm Wife Journal 

Connect with Jessica:  

Follow me on Instagram @groundedfarmwife 

Check out my website www.groundedfarmwife.com.au 

Find the complete show notes here:https://www.groundedfarmwife.com.au/podcast-1/no-sick-days