What happens when the routines that once worked suddenly do not anymore?

In this episode, we talk about seasons of transition, the quiet loss of clarity that comes with change, and why feeling scattered is often a sign that something new is being created. Drawing from my studies and everyday experiences, this conversation explores how order is built slowly, how emotional availability is impacted by overload, and why clarity often comes after movement, not before.

If you are in a season where life feels unorganized, unfinished, or in between, this episode will help you see that you are not behind. You are in the middle of creation.

In this episode, I share how working with light through photography has shaped the way I understand people, connection, and truth. Light reveals. Shadows give depth. And the way we choose to look at one another matters more than we realize.

This episode begins a new series about seeing each other clearly. Not rushing to label. Not flattening people into quick assumptions. But slowing down long enough to notice the light, honor the shadows, and hold space for real human stories.

If you have ever felt unseen, misunderstood, or tired of surface level connection, this episode is for you.

Let us learn how to see.

The new year is loud. Full of goals, resolutions, and pressure to become “better” overnight. In this episode of Sunflower Sessions, Emily slows things down and invites you to set intentions rooted in clarity, values, and purpose.

Drawing from Stephen R. Covey’s principle Begin With the End in Mind, along with real research on values based goal setting, this episode explores how light brings awareness, truth brings alignment, and why meaningful change starts with who you want to become, not just what you want to do.

Emily shares personal insight from her journey as a family and human services student through BYU Pathways Worldwide, practical tools for creating value driven goals, and her dad’s favorite reminder that a goal not written down is merely a wish.

If you are feeling overwhelmed, disconnected, or tired of running on autopilot, this episode offers a calmer, more intentional way forward.

Let’s shed some light, find some truth, and step into the new year with purpose.

In this final episode of the Light and Truth Workshop Series, Emily discusses the importance of establishing boundaries with technology in family settings. She emphasizes the need for intentional action and collaborative discussions within families to create healthy media habits. The episode covers the significance of family councils, the role of parents as models for technology use, and practical strategies for setting boundaries that promote emotional regulation and connection among family members.

• Awareness without action does not change much.
• Families who create intentional technology boundaries do better emotionally.
• Collaborative boundaries lead to less resistance from teens.
• Modeling technology habits is crucial for children.
• Family councils foster open communication and cooperation.
• Setting realistic boundaries is more effective than strict rules.
• Repairing mistakes teaches accountability and growth.
• Device-free zones enhance family connection.
• Involving children in decision-making builds self-regulation.
• One intentional step can reclaim attention from technology.

In this episode, we take a deeper look at the research behind media and technology use in families, especially among teens. Drawing from my own research in a Child and Family Advocacy course through BYU Pathway, we explore why technology feels so hard to put down and what constant digital noise is doing to our mental health, emotions, and family relationships. This episode focuses on awareness and understanding, not fear. We discuss the psychological and emotional drivers behind screen use, the impact of social media on teens, and why strong family connection matters more than ever.

This episode prepares us for Episode 3, where we move from awareness into action by creating healthy, intentional boundaries at home.

In This Episode You Will Learn

• Why teens are especially vulnerable to emotional dependence on technology

• How FOMO, anxiety, and online peer stress affect teen mental health

• The impact of social media misuse on family connection

• Why technology is not neutral and how it shapes behavior

• The difference between healthy use and harmful dependence

Research Referenced

Dam, V. A. T., Dao, N. G., Nguyen, D. C., Vu, T. M. T., Boyer, L., Auquier, P., Fond, G., Ho, R. C. M., Ho, C. S. H., & Zhang, M. W. B. (2022). Quality of life and mental health of adolescents: Relationships with social media addiction, Fear of Missing Out, and stress associated with neglect and negative reactions by online peers. Frontiers in Psychiatry, 13, 941165. https://doi.org/10.3389/fpsyt.2022.941165

Dam, V. A. T., Dao, N. G., Nguyen, D. C., Vu, T. M. T., Boyer, L., Auquier, P., Fond, G., Ho, R. C. M., Ho, C. S. H., & Zhang, M. W. B. (2023). Quality of life and mental health of adolescents: Relationships with social media addiction, Fear of Missing Out, and stress associated with neglect and negative reactions by online peers. PLOS ONE. https://doi.org/10.1371/journal.pone.0286766

Moretta, T., & Buodo, G. (2022). Problematic social media use and social connectedness in adolescence: The mediating and moderating role of family life satisfaction. International Journal of Mental Health and Addiction, 20, 2086 to 2102. https://doi.org/10.1007/s11469-020-00414-5

Roberts, J. A., & David, M. E. (2017). Put down your phone and listen to me: How mobile phone use affects relationship satisfaction. Computers in Human Behavior, 75, 206 to 217. https://doi.org/10.1016/j.chb.2017.05.003

Pew Research Center. (2020 to 2022). Teens, social media, and technology use.

Follow and Resources

Instagram @sunflowersessionswithem

Free resources and tools https://sunflowersessions.my.canva.site

In this first episode of our three-part series, we explore how to bring awareness to technology use in our daily lives. Many of us reach for our phones automatically, often during family interactions, meals, or personal downtime. This episode will help you notice when, why, and how you use technology, and introduce the concept of LIGHT—awareness that leads to intentional choices.

You’ll hear stories, reflection prompts, and practical exercises to help you pause, notice your habits, and take the first step toward more intentional and meaningful technology use at home.

What You’ll Learn in This Episode:

How “phubbing” and technoference affect family connection (McDaniel & Coyne, 2016; Roberts & David, 2017).

How emotional triggers like boredom, stress, or loneliness influence default media habits (Clark, Kulkarni, & Shafiq, 2018).

Strategies to increase awareness and mindfulness around technology, including journaling and habit reflection (Shapiro, Carlson, Astin, & Freedman, 2006; Neff, 2011).

Reflection Prompt:

Think about a recent interaction where technology distracted you or someone else. How did it affect your connection? What small changes could you make this week to be more present?

Resources & References:

American Academy of Pediatrics. (2019). Media and children communication toolkit. https://www.aap.org/en/patient-care/media-and-children-communication-toolkit

Clark, L. S., Kulkarni, S., & Shafiq, M. (2018). Digital media rules in parenting. Journal of Family Communication, 18(3), 220–236.

McDaniel, B. T., & Coyne, S. M. (2016). Technoference: The interference of technology in couple relationships. Psychology of Popular Media Culture, 5(1), 85–98.

Neff, K. D. (2011). Self-compassion: The proven power of being kind to yourself. HarperCollins.

Roberts, J. A., & David, M. E. (2017). Put down your phone and listen to me. Computers in Human Behavior, 75, 206–217.

Shapiro, S. L., Carlson, L. E., Astin, J. A., & Freedman, B. (2006). Mechanisms of mindfulness. Journal of Clinical Psychology, 62(3), 373–386.

Suggested Activities This Week:

Notice each time you pick up your phone and ask why you’re doing it.

Try “phubbing awareness”—pause during family conversations and fully engage.

Journal one small change you want to make in your tech habits.

Connect With Me:

Follow @SunflowersessionswithEm on Instagram and Facebook for tips, exercises, and free resources to help your family create healthier tech habits.

This episode explores the quiet but powerful practice of gratitude and how it strengthens families from the inside out. As we approach Thanksgiving, we look closely at the science of gratitude and why choosing to notice and appreciate the good can transform our relationships, deepen emotional safety, and increase connection within our homes.

Research consistently shows that gratitude is more than a pleasant feeling. It is a relational tool that increases empathy, strengthens trust, and builds resilience. Scholars like Sara Algoe and Jonathan Haidt reveal that gratitude functions as a powerful connector between people and strengthens long term relational bonds. Neuroscientists demonstrate that gratitude activates regions of the brain tied to emotional regulation, bonding, and wellbeing. And relationship experts like John and Julie Gottman identify gratitude and appreciation as essential components in creating thriving marriages and strong family culture.

When we intentionally speak the truth of what we appreciate, we shape the emotional climate of our homes. Gratitude helps us see each other with softer eyes. It replaces criticism with connection. It reminds us that there is beauty and goodness present even inside seasons of struggle and growth.

In this episode we explore:

• What gratitude does in the brain and body

• Why families who practice gratitude report stronger connection and warmth

• How simple expressions of appreciation repair relationships and soften conflict

• How gratitude aligns with healing principles taught by Stephen Covey and Dr Becky Kennedy

Gratitude is light. Gratitude repairs. Gratitude strengthens the family.

Thank you for being here. Thank you for choosing growth and choosing to see the good. I am grateful for you.

Referenced Works

Algoe, S., Haidt, J., and Gable, S. (2010). Beyond reciprocity: Gratitude and relationships. Emotion.

Covey, S. R. (2004). The 7 habits of highly effective people. Free Press.

Emmons, R. A., and McCullough, M. E. (2004). The psychology of gratitude. Oxford University Press.

Fox, G. R., Kaplan, J., Damasio, H., and Damasio, A. (2015). Neural correlates of gratitude. Frontiers in Psychology.

Gottman, J. M., and Silver, N. (2015). The seven principles for making marriage work. Harmony Books.

Kennedy, B. (2022). Good inside. Harper Wave.

In today’s episode, we explore one of the most hope-filled principles in all relationships: repair — the process of healing after disconnection. Research shows that strong relationships aren’t built on never fighting, but on learning how to come back together when things fall apart.

Drawing from Dr. John Gottman’s decades of research, Dr. Becky Kennedy’s insights on emotional repair, and teachings from The Anatomy of Peace, we break down what repair really looks like and why it matters. You’ll learn how small repair attempts — a gentle touch, a sincere apology, a soft restart — can restore trust, strengthen emotional safety, and transform the way we love.

Whether you’re navigating marriage, parenting, friendship, or healing after hurt, this episode offers practical language and research-based tools to rebuild connection and begin again with humility and compassion.

🌿 In this episode:

• What repair is and why it matters more than perfection

• Gottman’s research on repair attempts and long-term relationship success

• Dr. Becky Kennedy’s reminder that “it’s never too late to repair”

• How repair strengthens emotional regulation and resilience

• Real examples of what repair sounds like in everyday life

• A weekly practice to begin repairing gently and intentionally

✨ Takeaway:

Repair isn’t about erasing conflict — it’s about choosing connection again.

Find handouts, journal prompts, and the Repair Tracker on Instagram: @sunflowersessionswithem

Keep choosing Light, my friend.

DR BECKY TED TALK: https://www.ted.com/talks/becky_kennedy_the_single_most_important_parenting_strategy?utm_campaign=tedspread&utm_medium=referral&utm_source=tedcomshare

John and Julie Gottman TED TALK: https://www.ted.com/talks/julie_and_john_gottman_even_healthy_couples_fight_the_difference_is_how

Resources + References

• Gottman, J. & Silver, N. (1999). The Seven Principles for Making Marriage Work.

• Kennedy, B. (2022). Good Inside.

• Schore, A. N. (2012). The Science of the Art of Psychotherapy.

• Arbinger Institute. (2015). The Anatomy of Peace.

In this lesson from the Light and Truth workshop, we explore one of the most powerful skills in relationships: learning to truly see each other. If you have ever felt misunderstood, disconnected, or stuck in the same patterns again and again, this episode will help you shift the way you show up in your closest relationships.

We break down Gottman research on bids for connection, the tiny moments of turning toward that build emotional safety and trust over time.

Inside this episode:

• What it means to see your partner and family with clarity

• The science of bids for connection and everyday love

• Why small moments matter more than grand gestures

• Reflection questions to help you apply this today

This is not about perfection. It is about attention, compassion, and choosing connection in the ordinary moments. Let this lesson be your reminder that transformation comes little by little, as we choose to see and respond with intention.

For worksheets, tools, and daily inspiration, connect with me on Instagram at @sunflowersessionswithem.

You were made for love. Let’s practice it with purpose.

Most relationship problems don’t start because we stop loving each other — they start because we stop *seeing* each other clearly. In this episode, Emily unpacks the research behind what it really means to understand and connect in our relationships. Drawing from the work of Carl Rogers (1961) and relationship expert John Gottman (Gottman & DeClaire, 1997; Gottman & Silver, 2015), this episode explores how communication patterns like harsh startups and the “Four Horsemen” can quietly erode trust — and how small shifts toward empathy, awareness, and soft startups can transform the tone of our interactions.

You’ll learn simple, science-backed strategies to see your loved ones more clearly, respond with understanding, and bring truth back into your everyday connections.

**References:**

Rogers, C. R. (1961). *On becoming a person: A therapist’s view of psychotherapy.* Houghton Mifflin.

Gottman, J. M., & DeClaire, J. (1997). *The relationship cure.* Three Rivers Press.

Gottman, J. M., & Silver, N. (2015). *The seven principles for making marriage work.* Harmony Books.