We all have an inner critic. Even us parents.

In today’s episode, I explore one of the most overlooked but powerful ways to lighten your emotional load and quieten your inner critic.

Modern parenting gives that critical voice endless opportunities to speak up - especially when we compare our behind‑the‑scenes chaos to everyone else’s curated highlight reel. I unpack why we’re so much kinder to our children than to ourselves, and why questioning your parenting isn’t a sign of failure but a sign that you care.

Drawing on the concept of ‘good enough parenting’ and the growing research on self‑compassion, I share four practical things you can do to help shift your internal dialogue, regulate your nervous system, and reconnect with the parent you want to be.

If you’re tired of feeling like you’re falling short, this episode will help you breathe, reset, and treat yourself with the same kindness you give your children. 

So pour yourself a cuppa, find a comfy seat, and enjoy the conversation…

Highlights from this episode:

00:29 - I’ve had enough of not enough

02:03 - Comparison culture

04:24 - Connection over perfection

05:48 - 5 minutes of guilt free time

07:28 - Change your mental soundtrack

09:54 - Find your people

11:12 - Sleep matters

💚 Please share with at least one friend, and let’s build our village together

💚  For all previous episodes, and to submit episode topics you want me to talk about, visit https://drmaryhan.com/podcast/ 

💚  For the free resource library, visit https://drmaryhan.com/library 

💚 Join our campaign One Million Moments to reduce the number of children struggling with mental health challenges from 17% to 10% by 2025

💚 Brands and advertisers, email [email protected] 

DISCLAIMER: The content in the podcast is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Hosted on Acast. See acast.com/privacy for more information.

Hands up if you like homework…

Me neither.

But homework isn’t just a task to be completed. It’s a powerful opportunity to build persistence, resilience and independence in your children.

Homework can so easily become a battleground filled with tears, avoidance and frustration, yet when we shift our focus from performance to process, everything changes. In today’s episode, I explore why the “how” of our support matters far more than the worksheets themselves, and why our job isn’t to rescue our children from discomfort but to create the conditions that help them start, stick with it and feel capable.

You are going to learn how to tailor homework routines to your child’s needs, how to spot when avoidance is really anxiety or perfectionism, and how to use five practical strategies to transform homework from a nightly fight into a long‑term skill‑building habit.

If homework has become a source of stress in your home, this episode will help you reset the dynamic with clarity and confidence.

So pour yourself a cuppa, find a comfy seat, and enjoy the conversation…

Highlights from this episode:

00:33 - Not just about the work

03:52 - Focus on the how

05:17 - Who’s homework is it?

09:50 - How to support your child

12:03 - Homework avoidance

14:05 - Connection over correction

17:09 - Praise the process

20:49 - The bigger goal

💚 Please share with at least one friend, and let’s build our village together

💚  For all previous episodes, and to submit episode topics you want me to talk about, visit https://drmaryhan.com/podcast/ 

💚  For the free resource library, visit https://drmaryhan.com/library 

💚 Join our campaign One Million Moments to reduce the number of children struggling with mental health challenges from 17% to 10% by 2025

💚 Brands and advertisers, email [email protected] 

DISCLAIMER: The content in the podcast is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Hosted on Acast. See acast.com/privacy for more information.

In today’s bucket‑emptying episode, I explore what it really means to live with parental guilt - that ever‑present tug that arrives the moment we become parents and never fully disappears.

I talk about why guilt isn’t a sign that you’re failing, but a natural by‑product of caring deeply across multiple roles: parent, professional, partner, friend, adult child.

Instead of treating guilt as a performance metric, I walk you through how to reframe it, define what “good enough” looks like, and create small proof‑points that remind you you’re showing up where it matters. I also unpack why work‑life balance is a myth, how to be fully present where you are, and how to avoid the comparison traps that intensify guilt.

By the end of this episode, you will have a kinder, more grounded way to navigate the emotional weight of parenting, and a handy blueprint you can return to whenever guilt tries to take over. 

So pour yourself a cuppa, find a comfy seat, and enjoy the conversation…

Highlights from this episode:

00:44 - Parental guilt happens all the time

02:51 - Guilt is not a reliable metric

05:28 - You can’t be in two places at once

09:43 - Replace balance with presence

12:39 - Build small proof moments

15:55 - The uncomfortable truth

💚 Please share with at least one friend, and let’s build our village together

💚  For all previous episodes, and to submit episode topics you want me to talk about, visit https://drmaryhan.com/podcast/ 

💚  For the free resource library, visit https://drmaryhan.com/library 

💚 Join our campaign One Million Moments to reduce the number of children struggling with mental health challenges from 17% to 10% by 2025

💚 Brands and advertisers, email [email protected] 

DISCLAIMER: The content in the podcast is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Hosted on Acast. See acast.com/privacy for more information.

Do you have more than one child?

Are they constantly fighting for your time and energy?

So how do you parent siblings?

In today’s episode, I explore how birth order shapes your children’s development, behaviour, and long‑term identity. You’ll learn why research consistently shows firstborn advantages in earnings, IQ, and academic outcomes, and what sits beneath those patterns - from early illness exposure to diluted parental attention to the powerful “teaching effect” between siblings.

I also help you unpack the hidden family roles your children adopt - the helper, the funny one, the responsible one - and how these labels quietly shape their confidence, conflict style, friendships, and even their future workplace behaviour.

Most importantly, you will understand why each of your children is growing up in a completely different childhood, and how being aware of this helps you reduce friction, avoid unhelpful comparisons, and support healthier sibling relationships at home.

With the tools and tips I share in this episode, you can start making meaningful changes today.

So pour yourself a cuppa, find a comfy seat, and enjoy the conversation…

Highlights from this episode:

02:00 - First borns outperform their younger siblings

05:38 - Germ theory

10:48 - The teaching effect

12:59 - Siblings find their niche

15:52 - Birth order impacts adult relationships

19:07 - Family roles impact self-image

22:04 - Every sibling has a different childhood

26:27 - We compare ourselves all the time

💚 Please share with at least one friend, and let’s build our village together

💚  For all previous episodes, and to submit episode topics you want me to talk about, visit https://drmaryhan.com/podcast/ 

💚  For the free resource library, visit https://drmaryhan.com/library 

💚 Join our campaign One Million Moments to reduce the number of children struggling with mental health challenges from 17% to 10% by 2025

💚 Brands and advertisers, email [email protected] 

DISCLAIMER: The content in the podcast is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Hosted on Acast. See acast.com/privacy for more information.

In this episode, I will explain the viral “Where’s Jessica?” distraction trend and discover whether it truly helps your child manage big emotions.

I am going to show you why distraction can work in the moment - the novelty, the shift in attention, and the calm, curious tone that naturally regulates your child’s nervous system, and you’ll see why relying on distraction long‑term can backfire, teaching your child to avoid uncomfortable feelings rather than build emotional resilience.

I want you to come away from today’s bucket emptying episode understanding the difference between a quick win and a meaningful skill, and feel clearer about when distraction is appropriate… and when it prevents your child from developing the confidence and coping strategies they genuinely need.

If you’ve ever wondered whether you’re helping or accidentally hindering your child’s emotional growth, this episode gives you the clarity, compassion, and practical insight you’ve been looking for.

So pour yourself a cuppa, find a comfy seat, and enjoy the conversation…

Highlights from this episode:

00:38 - Where’s Jessica?

03:15 - Emotional cues

06:48 - The novelty factor

09:44 - Trading emotions

12:36 - A friction free world

💚 Please share with at least one friend, and let’s build our village together

💚  For all previous episodes, and to submit episode topics you want me to talk about, visit https://drmaryhan.com/podcast/ 

💚  For the free resource library, visit https://drmaryhan.com/library 

💚 Join our campaign One Million Moments to reduce the number of children struggling with mental health challenges from 17% to 10% by 2025

💚 Brands and advertisers, email [email protected] 

DISCLAIMER: The content in the podcast is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Hosted on Acast. See acast.com/privacy for more information.

In today’s episode, we will explore how to help your child navigate life’s inevitable uncertainties, from exam results and friendship turbulence to school transitions and family change.

You’ll learn why shielding your child from uncertainty actually weakens resilience, and how simple shifts in the way you listen, respond, and structure daily life can dramatically improve their ability to cope.

I will walk you through practical tools you can use today: active listening that uncovers what your child really means, honest reassurance without false promises, emotional validation that calms the nervous system, and routines that restore a sense of safety when everything feels up in the air.

You’ll also discover how to fact‑check the stories your child picks up from peers or online. and why managing your own emotional barometer is one of the most powerful supports you can offer, so that you feel equipped to guide your child through uncertainty with confidence, clarity, and compassion.

So pour yourself a cuppa, find a comfy seat, and enjoy the conversation…

Highlights from this episode:

01:01 - Uncertainty is a natural part of life

03:55 - Listen first

07:03 - Honest reassurance

10:31 - Validate emotions

12:30 - Acknowledge the challenge

15:23 - Brains have a negative bias

18:09 - Routine is important

22:56 - Fact check

26:21 - Help yourself to help your kids

29:02 - Pay attention

💚 Please share with at least one friend, and let’s build our village together

💚  For all previous episodes, and to submit episode topics you want me to talk about, visit https://drmaryhan.com/podcast/ 

💚  For the free resource library, visit https://drmaryhan.com/library 

💚 Join our campaign One Million Moments to reduce the number of children struggling with mental health challenges from 17% to 10% by 2025

💚 Brands and advertisers, email [email protected] 

DISCLAIMER: The content in the podcast is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Hosted on Acast. See acast.com/privacy for more information.

In today’s bucket-emptying episode, you’ll learn the three essential foundations your child needs before confidence can grow.

If you’ve got a child who avoids challenges, gets overwhelmed easily, or insists they’re “rubbish” at everything, this is where you start. In this episode you’ll discover

• how to explain the mind–body connection in a way your child can actually understand,
• why their brain often misreads situations as danger, and
• how this shapes their confidence.

You’ll also learn why breathing techniques aren’t just “calming tools” but a physiological reset your child needs before they can face anything tricky.

Finally, you’ll explore how to build an exposure ladder - a simple, structured way to help your child take small, doable steps outside their comfort zone.

By the end of this episode, you’ll know exactly how to lay the groundwork so your child feels capable, prepared, and ready to try.

So pour yourself a cuppa, find a comfy seat, and enjoy the conversation…

Mentioned in this episode:

Boost Your Child’s Confidence in 10 Days: https://drmaryhan.com/episode/boost-your-childs-confidence-in-10-days/ 

30 Second Reset: https://drmaryhan.com/episode/bucket-emptying-30-second-reset/ 

Highlights from this episode:

01:24 - It’s all about experience

03:31 - The connection between mind and body

08:01 - Selective hearing

11:41 - The invisible gorilla

13:27 - Breathing techniques

19:10 - Get the foundations right

💚 Please share with at least one friend, and let’s build our village together

💚  For all previous episodes, and to submit episode topics you want me to talk about, visit https://drmaryhan.com/podcast/ 

💚  For the free resource library, visit https://drmaryhan.com/library 

💚 Join our campaign One Million Moments to reduce the number of children struggling with mental health challenges from 17% to 10% by 2025

💚 Brands and advertisers, email [email protected] 

DISCLAIMER: The content in the podcast is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Hosted on Acast. See acast.com/privacy for more information.

Today is my birthday, and it’s become a tradition of mine to reflect on life and what I’ve learned. So this year I’m reflecting in public, on the podcast with you.

I am going to share my top ten parenting lessons, drawn from my own experience, about how to raise confident children.

My two children are adults now, and I like to think I’ve learnt a lot over the years. I’ve gotten things right, and I’ve certainly gotten things wrong - we’re only human!

So pour yourself a cuppa, find a comfy seat, and enjoy the conversation…

Highlights from this episode:

01:13 - A birthday wish

03:44 - Parents to adult children

06:54 - Meal time is family time

08:55 - A roast dinner goes a long way

11:47 - Value systems are for life

15:19 - This too shall pass

18:36 - People pleasing

22:27 - Comparison through a softer lens

26:21 - Humans are complicated

28:51 - Don’t take yourself too seriously

💚 Please share with at least one friend, and let’s build our village together

💚  For all previous episodes, and to submit episode topics you want me to talk about, visit https://drmaryhan.com/podcast/ 

💚  For the free resource library, visit https://drmaryhan.com/library 

💚 Join our campaign One Million Moments to reduce the number of children struggling with mental health challenges from 17% to 10% by 2025

💚 Brands and advertisers, email [email protected] 

DISCLAIMER: The content in the podcast is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Hosted on Acast. See acast.com/privacy for more information.

I talk a lot about confidence, because it’s super important, and it’s something we all struggle with - yes, even us parents!

But a lack of confidence can manifest in so many different ways, it can be really tricky knowing how to spot the signs in our kids and support them through it.

So in today’s bucket emptying episode, I’m giving you a cheat sheet, with five really powerful reflection questions you can use with any child at any age to help build their confidence.

So pour yourself a cuppa, find a comfy seat, and enjoy the conversation…

Highlights from this episode:

00:44 - Reflection builds competency

02:34 - What was going on for you?

04:48 - What were you feeling?

06:37 - Focus on the unmet needs

08:19 - Building a growth mindset

09:55 - Encouraging self-regulation

💚 Please share with at least one friend, and let’s build our village together

💚  For all previous episodes, and to submit episode topics you want me to talk about, visit https://drmaryhan.com/podcast/ 

💚  For the free resource library, visit https://drmaryhan.com/library 

💚 Join our campaign One Million Moments to reduce the number of children struggling with mental health challenges from 17% to 10% by 2025

💚 Brands and advertisers, email [email protected] 

DISCLAIMER: The content in the podcast is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Hosted on Acast. See acast.com/privacy for more information.

Anxiety is not a one size fits all thing. It can show up in so many different ways, from school refusal to bedtime worries and everything in between.

We think it’s our job as parents to find the magic solution, but there isn’t one! Instead, we have to find ways to navigate these tricky situations and the supportive presence our children need.

In today’s episode I am going to help you tackle your kids’ anxiety with some super practical tips you can start using right now. Plus, I share the words which are most likely to calm your child or teen and the things you should definitely avoid!

So pour yourself a cuppa, find a comfy seat, and enjoy the conversation…

Mentioned in this episode:

The 30 Second Reset - https://drmaryhan.com/episode/bucket-emptying-30-second-reset/ 

Highlights from this episode:

01:02 - Introduction to anxiety

03:54 - What is the feeling of anxiety?

08:00 - 2 things you do that increase anxiety

11:54 - Stay calm and carry on

14:55 - Encourage and normalise

17:25 - Building long term confidence

20:05 - Skills take time to learn

💚 Please share with at least one friend, and let’s build our village together

💚  For all previous episodes, and to submit episode topics you want me to talk about, visit https://drmaryhan.com/podcast/ 

💚  For the free resource library, visit https://drmaryhan.com/library 

💚 Join our campaign One Million Moments to reduce the number of children struggling with mental health challenges from 17% to 10% by 2025

💚 Brands and advertisers, email [email protected] 

DISCLAIMER: The content in the podcast is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Hosted on Acast. See acast.com/privacy for more information.