The Habit Lab

Click here for Jenna's E-course: Setting-up Your Summer 

Most of us have visions of fun filled summers, but Jenna shares how she had some shame about how their summers usually turned out vs her expectations of the summer.

A few years ago, She started using the principles she's learned around habits to intentionally build a plan to support their summer hopes... and it was a game changer for their family.

In this episode:

• we'll take a moment to break off any lingering shame if you've judged yourself for how past summers have played out.
• define what your expectations are for this summer
• kick out any lingering idealism & remind yourself 70% is the goal
• look at how can show up in our summer plans
• you're not alone if summer holds some loneliness 
• the importance of balancing too many plans/habits with too little (How both cost you connection) 

If this episode was helpful: check out Jenna's mini ecourse that is a deeper dive into summer habits. It's a guide to help you design a summer in which you thrive.
Click here for the course

Click to join interest list 

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Buy Jenna's  mini-course: Setting-up Your Summer.


We know- it is not possible that all our friends hang out together all the time, but there is very real pain that happens in us when we don't get included in an event.

It can also be challenging when you're the one doing the inviting.  For a ton of valid reasons- we cannot include everyone in all our plans, but that can cause pain in others who we love.

This episode unpacks some thought habits Jenna  through when:

• she is excluded 
• when she excludes 

It is an impossible goal to not ever cause your friends pain nor have pain caused to you... but it IS possible to have habits in place to repair connection & process pain when this happens. 

When our pain goes unprocessed it often spoils into bitterness & offense. Those two harm us the most. When they grow- they're self sabotaging so it's best to regularly check our hearts to see if any is growing that we need to deal with. 

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Take 10 week to invest in building better habits with
 Jenna's Mastery Course  open NOW>
Class starts Oct 1, 2024

Aaron & Jenna interview their 7 year old daughter, Rosie- to talk about their habits as a family around teaching their kids about to be aware of their emotions.

Habits we chat through

• doing the Emotion Wheel as a family @ dinner:  Download your free copy here
• our emphasis on "you can connect with their sad & it doesn't mean you're bad." 
• Rocket Ships: visual pictures we give them to give words to how they're feeling when overwhelmed with emotions
• different approaches for our kids with different personalities
• we remind them as their emotions are rising- we're here to help if they'd like some solutions
• they can feel angry/sad/hurt/etc... but there are consequences if they make messes IN/through their emotions 

Goal for our family with teaching them emotional awareness: not an instant fix, at this point in our journey not a lot of behavior modification with it- but we see value in helping them learn this language so they can learn how to softly express their emotions in a way that invites connection.

Their emotions don't control what we do or excuses messes they make. It's helpful for them to be able to identify them feel heard & for us to be "with them" in their pain. 

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Buy Jenna's  mini-course: Setting-up Your Summer.


In this Mother's Day episode- Jenna chats about the:

1) logistics of her own Mothers Day habits and how she balances it with traditional family time in the morning with some fun Moms-Only hangout time in the afternoon.

2) How she's learned to set her family & herself up for success & connection around this holiday ( navigating her own expectations and emotions.)

3) Facing the Mom-Guilt that can steal from Mother's Day; 
instead engaging in a quick habit to reflect on how she & God are proud of her as she's embodied this role of Mom.

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I dare you to do a 30 day Gratitude Habit Challenge!

If it is still May 2024 & you want to add yourself to the Instagram Accountability group:
click here >> https://www.instagram.com/j/AbZ2LFrSXjN4H5X_/

If you'd like the free printable I made for this challenge, a 30 Day  Habit Tracker
click here>> https://thehabitlab.myflodesk.com/gratitudetracker

Click to join interest list 

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We most often wait for it to happen to us or organically arise. If we know all the power joy holds- why wouldn't we purposefully have it as a tool we use?

Jenna discusses two categories of joy that she has built habits in to stir up joy.

• playfulness:  humor, dance parties, physical play, silly accents
• rest: sabbath, break from chores, outside moments, laying in the sun

If you're interested in more info on what it'd look like to work with Jenna as a coach: shoot her an email: [email protected]

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It's still worth fueling your body well- even when your time is limited.

A teeny tiny bit of forethought with this SIMPLE Menu Planning Habit could set your week up with the support you need to  have healthy energy to plow through all that your calendar holds.

If you're interested in chatting about my coaching options:
email me at [email protected]

Simple Menu Planning
--Mix & Match Style--

• 3-4 protein
• 6-8 fresh veggies
• fresh salsa
• spaghetti sauce 
• soy sauce 
• healthy dressings

Sadly- I no longer have access to the REFER a FRIEND code :(

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But for real... we unknowingly allow idealism to murder our motivation by keeping us frozen. Sometimes it appears saying we're waiting to show up with excellence before taking action, but when you peel back that layer- is it actually stealing from us or serving us.

How-to combat Idealism 
1) notice chronic feelings of  disappointment/failure
2) increase awareness that thats usually evidence of unrealistic expectations
 (aka-idealism)
3) examine your expectations

HABIT TO EXAMINE YOUR EXPECTATIONS.
Ask yourself the following questions

• What were my expectations here? (of myself or situation)  Take a few minutes to sit with yourself to flush out these answers. They're probably all subconscious & nothing you actually vocalized beforehand. 
• What did I actually do? (list what you did do/happened & notice the factors beyond your control at play & be aware of your own limits)
• Were my inital expectations realistic? (Honestly assess what you expected -vs- how long it took & the factors outside of your control.) 
• Did I spend my time well? (Consider the effort you put in with your current skills & those factors. Remember perfect isn't the standard here.) 
• Could I say I was successful even if I didn't hit my initial expectations? ( This will require you to redefine what success means. You might not have 100% fit your ideal outcome, but being "successful" is a wider/broader net.  
• Do you owe yourself an apology? I often do this when I realize I was shaming my efforts based on unattainable standards? 
• Can you give yourself gratitude for the effort you put in? Behavioral Scientist have found that we change more quickly when we choose to be proud of yourself even when we are only marginally better. If we embrace the learning curve, we arrive at mastery faster. 

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We all have habits we're looking to ditch, in this episode Jenna walks through the 4 steps she takes her coaching clients through to help them dismantle their unhelpful habits

If you'd like to chat with Jenna about booking a coaching session ...do it!
Email her at: [email protected] 

These are the 4 steps she refers to in this episode: 

1.  Increase awareness 
2.  Replace w/ another habit 
3. Get true comfort
4. Little bits of better

https://podcasts.apple.com/ie/podcast/sugar-is-my-porn-addiction-comfort-and-kindness-with/id1559373076?i=1000558712123

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It's possible to find creative childcare solution that feel like win-wins for you & your kids. If you don't have a big budget or family in town- there are other options that don't simply feel like childcare, but feel like community building.

In this episode Jenna breaks down:
1) Date Night Swap
2) Marriage Vacays (aka- kidless) 
3) Sitters doing light housework
4) Teenager Babysitters & having them bring over their younger siblings 

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