Monday Mindset – The Power of Reframing.

Reframing is the ability to change your life without actually changing your circumstances. It is a powerful shift that costs us nothing but can make a huge impact on our daily lives. This is not to say that you have to pretend sh*tty things are actually rainbows and blessings – that is toxic positivity. But instead considering things that we come across in our daily lives that we tell ourselves are problems or burdens. What mountains have we made out of molehills? What story are we perpetually telling ourselves? In theory reframing is great but IRL it can be harder to implement, especially if all you’ve known is to reflexively look at situations through a lens of criticism, blame or negativity. Below are some tips to actually make reframing something you can put into action versus just a far off concept that you’re never able to wrap your hands around!

Start finding the good – The harder you look for it the more you will find. The easiest and most effective way to start finding the good is something I’ve talked about before, gratitude. Simple gratitude lists will shift the way you see your day to day life and the more you do it the more powerful this practice becomes. It doesn’t have to be fancy or in-depth, keep it simple. Keep a gratitude list pinned to the top of the notes section in your phone. Next time you’re standing in a line instead of mindlessly scrolling see how many things you can find that you’re grateful for.

The power of pause – when you find yourself doing dishes and telling yourself “this sucks, there’s always dishes, I can never keep up, my kids make such a mess” pause! Try to create some space and reframe. Often times we can’t control what happens to us in life, the dishes will inevitably be there day after day, the unexpected work project, the cancelled babysitter, so much is out of our hands. But the control we have lies in how we choose to react and respond to our lives. There is immense power in seizing that control versus simply relying on old habits or built in reactions. Pausing and reframing takes practice like all of these – often times you won’t pause until well after you’ve complained about xyz, but even catching yourself later that day is progress. As you continue to reframe and look for the good it will get easier to catch yourself in real time. The first huge step is even just realizing you were building a negative narrative in your mind whether you notice a minute after or a day after, progress is progress!

Write. It. Out. Journaling is talking things out with yourself, a diy therapy session… How are you supposed to know what you want, or what’s bothering you, or how you actually feel, if you never give yourself a moment to be with your thoughts. In today’s world we are bombarded by stimulus through our phones. We so rarely turn inward to assess our inner dialogue. At the end of the day all this stimulus can leave us feeling some sort of way that can be difficult to pinpoint. Was it that rude interaction at the store or in traffic, was it the triggering tiktok that you stumbled upon, was it an off handed comment a friend made, was it a narrative your subconsciously told yourself? Writing can give us clarity. It can help us find the good.

Ultimately reframing, like most mindset changes doesn’t happen immediately. It takes practice, and each day present new circumstances and challenges. With mindfulness and mindset improvement it’s so important to remember the journey is not linear. On my own personal journey I’ve often felt the idea of two steps forward, one step back. I’ve thought “I’m writing gratitude, I’m meditating, why is this so hard, why am I still losing my cool and yelling at my kids?” And the reality is it’s because life, and motherhood is freaking hard and I’m human! Over the years I’ve learned how important it is to hold grace for myself the same way I give it to others. We are human and life is hard. But that is what makes it beautiful, and choosing to lean into our emotions and become more aware of our thoughts is powerful. It allows us to feel and live life more deeply, even if it feels like we move backwards from time to time.

Monday Mindset: Affirmations For Every Situation

Consider this: “We think in words, and these words have the power to limit us or to set us free; they can frighten us or evoke our courage. Similarly, the stories we tell ourselves about our own lives eventually becomes our lives.”

Dan Baker, What Happy People Know

Try This: Affirmations. I used to roll my eyes at the idea of affirmations, but science has shown us that affirmations are in fact a way to help alter our internal dialogue, that will otherwise gladly tell us: we aren’t good enough, smart enough, we’ll fail etc. For many of us if we let our subconsciouses run wild they will chatter at us in negative and anxiety ridden tones. It takes work to change our narratives but one of the most powerful ways we can do that is through affirmations.

Below you’ll find affirmations for most situations! It can sound so silly when you first start saying them. But other ways I like to incorporate affirmations are:

  • Write it on a sticky note and put it on a mirror you look at daily
  • Pick one or two to say daily at a specific time (ie: waking up / going to bed / rocking your kid etc.)
  • Save an affirmation as the background on your phone, when you’re going into a tough situation or experience. It’s the perfect easy reminder to see some words that should bring you calmness or courage!
  • Save my PDF version with these affirmations!

5 Ways to Stop Pushing Snooze

For years I bought into the limiting belief that I’m not a morning person, my old night shift working self loved spending all day in bed and having breakfast at 4pm. Now fast-forward to having two toddlers. Sleeping in all day just isn’t a possibility anymore. But I also quickly learned that mornings where I got up a 15-30 minutes before my kids I was suddenly more patient, calm, I felt like the morning started on my terms instead of whatever meltdown my three year was gonna choose to have at 7am. If you’ve tried waking up early and are in a constant standoff between you and the snooze button here are some tips that have helped me skip the snooze and get my mornings off to a more peaceful, intentional start!

  1. Lay your clothes out – have your clothes for the morning already set out. Whether you’re headed to work or working out, having your clothes picked out the night before makes getting dressed something you can do while still half asleep. There’s no riffling for that pair of legging you swore was clean. Have everything you need right there so you can shut your alarm off and start changing!
  2. Charge your phone across the room – This is the change that has helped me the MOST when it comes to getting up early… Having to physically get out of bed to shut your alarm off means your feet are on the ground and you’re physically “up”. You have to then make a decision of if you want to get back in bed. The snooze button and I have our battles but I know that button would be undefeated if I it was directly next to my bed. Bonus about charing your phone across the room is you cut down on mindless scrolling in bed, which gets me to sleep faster at night!
  3. Have a plan – Take a few minutes the night before and know what your plan is in the morning. Will you be working out, will you be taking your dog for a walk, getting some work tasks off your list? Reading? Our brains will look for any excuse or reason to push snooze. By taking a few minutes to plan ahead, having your laptop charged and set up so you can start on your list, knowing exactly what workout or where you’ll walk your dog, keeps us from having to make these decisions in the moment when we’re struggling to wake up already!
  4. Go to bed early – The best way to ensure you wake up earlier is to get more sleep!! Waking up earlier actually starts the night before. If i’m in bed after 11 the chances of my morning ritual happening are low!! Stop sacrificing tomorrow by staying up late the night before.
  5. Look forward to something – this can be a hot shower after your workout, your cup of coffee, getting to read uninterrupted, a delicious breakfast, enjoying the silence before your kids wake up. Having something you look forward to in the morning helps your brain remember why we’re dragging ourselves out of bed!

Monday Mindset – 5 Life changing books for unbelievable growth

Personal development can get a bad rap, mostly from people who never read it, however, it opens your mind and increases a narrative of positivity, meaningfulness and can really help combat some negative talk tracks we have playing in our minds subconsciously. So for today’s Monday Mindset I thought I’d share 5 personal development books that really empowered me & left their mark. Narrowing this list down to 5 was not easy…

Think Like a Monk – Jay Shetty grew up in a family where you could be: a doctor, a lawyer or a failure. He ditched his college graduation and flew to India to become a monk, meditating for hours a day and devoting his life to helping others. This book recounts the lessons, the mindset, and the knowledge he gained at the ashram in Mumbai and his re-entering of society three years later. This book is meant to show how you can incorporate this way of thinking and living in order to find your own peace and happiness without having to fly across the world and check in to a monastery.

Breathe Mama Breathe – Bite size mindfulness for mamas. Short 5 min reads and exercises about how to intertwine mindfulness into your daily busy life. Brimming with great quotes about mindfulness and motherhood. This book really set me on my own journey of mindfulness and meditation. I was gifted this book by a dear friend at my baby shower and it took me nearly 4 years and 2 babies later to finally read it. But it was the message I needed at the perfect time. And it was my personal gateway to mindfulness and meditation.

Atomic Habits – This practical, to the point book about how to transform your habits is a must read! James Clear is all about tiny changes and big results. This book will have you re-evaluating your habits, finding ways to make them easy, obvious and satisfying. His gives concrete tips, and endorses the idea that immense change happens slowly and consistently. If you read one book off this list, make it THIS one!

What Happy People Know – Dan Baker dives into the science of happiness, the happiness traps we set for ourselves: attempting to buy happiness, trying to be happy by resolving the past, trying to force happiness to name a few. He also shares six simple skills that we all can practice to boost our own happiness. He talks about how his own happiness journey emerged from tragedy. This book is a great reminder of what really matters in this life.

The Happiness Project – Gretchen Rubin, realizes she can’t just uproot her busy NYC life with her two daughter and move to Bali to “be happier” so she goes on a mission to find ways to make her current life happier. She spends each month focused on different areas of her life. This book is a great reminder that when it comes to happiness there’s a lot of low hanging fruit for boosting happiness under our own roofs.

Monday Mindset – The one habit that transformed motherhood

If I were to look back and try to pinpoint what set in motion all my mindset and habit changes over the last four years, one thing in particular stands out. Waking up ahead of my kids… This ability to safeguard a little bit of time for myself at the beginning of each day without a doubt transformed my motherhood.

When I started waking up early I was pregnant with Johnathan, Will had dropped down to one nap a day. Suddenly I was scrambling for time to get things done, uninterrupted. My day would start with fussing and crying and I would instantly feel behind. I had started my coaching business, and my to-do lists were long. I was feeling frustrated, short tempered and was quickly realizing I needed to change something. I started small, just 15 minutes ahead of when Wills sound machine would click off. I’d take a few minutes to wake up, maybe jot down a plan for the day, wash my face in silence, sit and pet Juno. This quickly increased to me waking up 30 min early so I could get my workout done first thing. An amazing thing happens when you start giving your body and your mind this space. You begin to CRAVE this silence, this peace. I pretty quickly noticed a shift. Mornings where I didn’t get up early felt tense, I was easily thrown into a bad mood, I was on edge. Mornings where I gave myself a few minutes to wake up allowed for a sense of calm and the ability to handle whatever came at me!

Now I know what you’re thinking “there’s no way I could wake up any earlier than I have to”, stick with me here. I want to be clear, I was never a morning person. I love to sleep in. My former nightshift self relished in getting to sleep until 5pm. However, for the season of life I’m in, with young children, sleeping in is not only unattainable but also not functional or efficient for my life. In this season, when my kids are at home the majority of the day and still need me for many things, I need to front-load my day. When I do this I’m happier, I’m more patient, I’m certainly more productive. I’m able to approach my kids and my family from a place of calm and compassion. Instead of waking to the onslaught of toddler demands, I’m able to exert a little control in how I start my day. If I want to listen to a podcast, if I want to sit in silence and drink coffee, if I want to meditate outside, I can. When I give myself this gift of space and time to wake up, I’m no longer thrown off or upset when I find my two year olds night time diaper malfunctioned or whatever unforeseen event is waiting for me when the rest of the house wakes up. The reality is there are few places throughout your day where you’re able to find some extra time, so giving yourself even a 15 minute cushion of time in the morning allows for you to feel less stressed and more prepared for the day. As mothers we act from a place of servitude, however resentment can rear it’s ugly head when you feel like you’re serving others from the moment your eyes open each day until you fall in bed that night.

** Important caveat here – there are seasons of your life where this is not possible and sleep takes priority, hello newborn bubble. If you are in a season like this, grace. Grace is your biggest friend. Give yourself a big serving of grace, take seconds if you need to, and know that this season will pass **

consider this:

We tend to wear our ability to get by on little sleep as some sort of badge of honor that validates our work ethic but what it is a profound failure of self respect and of priorities. Then nearly a quarter of us do something else that starts us out on the second wrong foot of the day. We reach for our cell phones within one minute of waking up. Over half of us are checking messages within ten minutes. The majority of people go from out cold to processing mountains of information within minutes every morning. There are only six cars that can go from zero to sixty in under two seconds. Like most cars, humans are not built for that kind of sudden transition, mentally or physically. 

Dan Baker, What Happy People Know

Try this: skip the AM scroll.

Pick a day or two this week to set your alarm 15-20 min early & hold off on immediately scrolling, instead focus on a transition. When we immediately start our days by staring into our prized little rectangles we are giving our energy to other peoples messages, emails, we begin subconsciously comparing and our minds are instantly drawn to things we thing we “should” be doing. When we start our days with high pressure or high stress, we program ourselves to stay in that state the rest of the day and it can be hard to self correct out. By giving ourselves even just a few minutes to transition we can drastically alter the tone of the day.

I’ll share the framework of my morning routine in an upcoming post, but know, it has seen many iterations through the years. And ultimately our needs and circumstances are all different. Some women will want this time to read, to make lists, to workout, to pray or to run their businesses. What works for me in this particular season may not serve you as well. It’s less about how you fill this time and more about creating time that serves YOU. If spending 5 min unloading the dishwasher before everyone is up will make you feel on top of your game do it. If spending 15 min reading while you drink coffee will energize you do it. Consider you pain-points. What is making your morning feel chaotic… is it trying to get ready while little hands grab at you, is it never having time or motivation to workout, is it trying to prep school lunches and make breakfast? Most of our morning tasks can be completed much faster when we’re alone, it’s those tiny people that drag efficiency down… love em’ but it’s true!

I would love to hear if you already do this, or if this is something you’ve tried but struggled with or something you’ve just never considered. For me, waking up 30 – 40 earlier than my kids gives me vastly more energy than staying in bed would for that same amount of time. It sets my day off on the right foot, I dictate the tone and the energy. Try it and see how your motherhood transforms!

Back to (pre)School Favorites

1. Simply Modern Water bottles 2. Toddler Size Backpack. 3. Fun Back to School PJ’s
4. Non-Toxic Hand Sanitizer 5. Bento Box Lunchboxes 6. Waterproof Name Labels

I’m not entirely sure how it’s already back to school season, but here we are! I wanted to share some of the items I discovered and loved last year for my preschooler & a lot of these I repurchased now that Johnathan is also headed to preschool this year!

  1. Simply Modern Water bottles – These water bottles are leak proof & are a staple in our house, plus they’re a little cheaper than the hydroflask guys!
  2. Toddler Size Backpack – an appropriate toddler sized backpack can be hard to find. Last year I definitely sent will to school with a backpack that was wayyy to big. So this year both the boys are going with these!
  3. Fun Back to School PJ’s – get your toddlers excited the night before with fun ABC pajamas!
  4. Non-Toxic Hand Sanitizer – this is the only hand sanitizer Will will tolerate on his hands. It doesn’t dry your hands out and it smells like christmas, without all the harsh chemicals!!
  5. Bento Box Lunchboxes – love these reusable bento lunch boxes. These drastically cut down on single use plastics! Plus this year I’ll be packing lunches in bulk!
  6. Waterproof Name Labels – Probably my favorite item! These name labels either for clothing or supplies are dishwasher and washing machine safe. After a full year of preschool of the stickers I used are still intact, after many loads through the wash! This year I got some with the boys last name large and their names smaller because I know they’ll be interchanging waterbottles / lunchboxes. Plus they are totally customizable and come in so many designs / colors!!

If you have a favorite back to school item I’d love to hear what it is!

Sensory Overload In Motherhood

Why doesn’t anyone warn you about sensory overload as a mother. I feel like we hear about moms being “touched out” but it’s not just being touched. It’s the dog barking, it’s the wooden hammer on the cabinet, it’s the doorbell ringing, it’s the repetitive phrase your toddler has chosen to say louder and louder, it’s that toy with the annoying song that someone left on.

I struggle with overstimulation big time. I first started really noticing it a few months into breastfeeding J. Combining feeding a distractible infant while cross monitoring what a busy two year old is getting into had me almost always in this fight or flight mode. It was not the peaceful breastfeeding experience I had with Will. After stopping nursing I realized another rapid fire way for me to get sent into sensory overload was when we would roughhouse. It would only take getting hit in the face a few times for me to suddenly feel like my walls were closing in, my skin would start crawling, I’d immediately want no one to touch me.

It is easy to question yourself, to feel alone. Why is the dog barking or my kid wanting to “wrestle” me causing me to feel SO uncomfortable. My heart beats faster, I feel annoyed, angry at seemingly insignificant things. Each noise feeling like an interruption into the single thought I’m trying to complete. I found myself deeply craving silence. In the moment feeling like I want to retreat into darkness.

Before we had kids I would occasionally feel this way after a busy shift. Chris would play music in the mornings and I remember this same feeling, the music was too much, it felt like my brain was still too close to that fight or flight mode. Even if I slept it still felt like all the alarms, ringing phones, or screaming patients were still right there. All it took was turning the music down and it’d go away quickly. Well with kids you can’t just turn down the volume and often times the volume feels like it’s just increasing. 

If you feel this way too, you’re not alone. It is totally normal to get sensory overloaded and you are not selfish or a bad mom for wanting silence. Letting our brains decompress from the stimulus of motherhood is absolutely necessary in order for us not just to survive but thrive in motherhood. We all have difference tolerances and triggers when it comes to stimulus but there all ways to help both prevent and rescue yourself from fight or flight. 

  1. Know your triggers & set boundaries around them. Find out the sounds or types of stimulus that push you quickly into that mode If that toy remote your kid has plays a song that makes you want to tear your hair out – take the batteries out! Make certain toys for outside play only. I personally stopped buying dog toys with squeakers, instituted a drumming outside only rule, and encourage loud play to be done in bedrooms instead of common areas. I also know to put my hair up so it doesn’t get accidentally snagged by a toddler, and to set clear boundaries when we roughhouse I usually say something like “If I get hit in the face again, I will need to take a break from the game”. It sounds silly but the boundary setting works & is another valuable skill to teach your kids. When it comes to your body setting clear boundaries that you hold in turn teaches your kids that it is okay and they can set boundaries with their bodies too! Tickling is the prime example. Whenever my boys say stop to tickling we ALWAYS stop. Continuing to tickle your kids when they say stop is saying “it’s okay to ignore people’s boundaries”.
  2. Practice LOUD & soft – when your kids are already screaming is not the time to try to teach them how to whisper. Instead turn it into a game at a time when they are fairly calm. We play this at the dinner table. We can’t expect our kids to know things we haven’t bothered to teach them, teaching them how to control their volume is an important life skill and future teachers will thank you!
  3. Breathe mama breathe – When you are seeing white & are in that mode. Literally stop moving, and start breathing. Take a slow deep breathe, hold for 4 seconds, exhale. repeat. Closing your eyes helps too. This physiologically will help bring your body and your nervous system out of fight or flight.
  4. Carve out quiet. I personally get up 1-2 hours before my kids now that they both sleep through the night. I use this time to meditate, journal, read, workout, get breakfast ready. I know this is not for everyone. At the very minimum I get up 10 minutes before them. Enough time to sit in silence and stillness. Creating a quiet morning ritual will give you a sense of control over your day. You are not immediately thrown into a reactive state. This has probably been the thing that helps me the most. Sitting in stillness feels like the most luxurious thing once you have kids and meditation has helped me actualize this concept that peace is within us and are able to find it whenever we like. 
  5. Use a screen, recompose, and don’t feel guilty. You will be more present and a better parent. When I had peaceful nursing sessions it was either in the middle of the night, while Will was sleeping or when will was watching Mickey Mouse. Looking back I’m thankful I did that and wish I had recognized this sooner and found more ways to make more peaceful nursing sessions. 
  6. Speak Up. Do not suffer in silence. Name what you’re feeling. Is the clutter overwhelming you, is the music too loud, is toddler hanging from your leg pushing you into a reactive hyperstimulated state? Name it. Talk about it. If you are lucky to have a partner or support system talk to them, and try to find ways to release. Some days when my husbands comes in from work (he works in a detached office in our yard) I will tell him I need to go sit in the office for a few minutes of silence.

Sensory Overload In Motherhood

Wild One

This month we celebrated Jman with a Wild One themed birthday party! He is our sweetest surprise & our pandemic baby. Born in July, his birth month flower is a lotus. Which grows in mud, retreating each night back into the mud only to bloom clean the next day. Lotus flowers symbolize spiritual awakening and rebirth. My eyes filled with tears when I read the description of this. Johnathan was our sweetest surprise, little did we know he would enter our lives when we needed him most, in the thick of the pandemic he would be the brightest light. His birth would remind us of the circle of life as we went on to lose my aunt a few days after his birth. I couldn’t think of a more beautiful symbol for his birth month.

We had family and a few friends come celebrate with us. I got this “wild one” birthday kit off amazon for $30 and was impressed with how great it turned out. The day of the party ended up being well over 100 degrees, luckily we had a small pool from target set up & the kids loved splashing in it. It was wonderful to celebrate our happy guy and watch him demolish his smash cake! He decided to take his first steps right before turning one and he held out on getting any teeth his first year!

Links: table cloths / wild one party kit / splash pool / my dress

Three Rex

We celebrated Will’s 3rd birthday with a Three Rex theme. This birthday felt so emotional, he just seems so big all of the sudden. He’s going to preschool in the fall, he’s taking swim lessons, he tells funny little stories & is constantly asking “wanna know…” Ex: wanna know what that sound was, wanna know what’s in mama’s mouth, wanna know what Johnathan’s doing and on and on. Will turned two a month into the pandemic. While the world shut down in 2020 Wills world expanded beyond measure. We moved, he became a big brother, he learned to ride his scooter, he got stitches (see previous), he cooked with me a TON and asked Santa for knives. It’s SO fun to watch him become his own person & every birthday is just a little reminder of how quickly time goes! It was so wonderful to have a small party to celebrate our guy and Johnathan got to meet some family he had never met yet so that was extra special.

Party decor was primarily from target. His cake I can proudly say I baked & decorated! It’s a Ghiradelli box cake mix & Betty Crocker chocolate frosting & funfetti vanilla frosting that i just added green food coloring to, for the dirt – crushed up Oreos. I took inspo from a picture on pinterest & I was so happy with how it turned out! My biggest tip is to freeze your cake for 20-30 min before trying to frost it. It seriously makes a HUGE difference!

Pregnancy Favorites

I decided to compile a list of some of the things I’ve been loving this pregnancy – I would say this second time around I’m way more relaxed & honestly have barely bought or started planning anything (and I’m nearly 30 weeks!). By 30 weeks with Will we already had 80% of the nursery done, I’d had my babyshower & was elbows deep in organizing baby gear. I think this is a rather common phenomenon with non first children!

  1. Care Of Vitamins – you might have seen these being promoted by celebs on Instagram, but I tried them & love them. When you’re pregnant you’re taking your vitamins daily & I love that they come in individual packs which are perfect for travelling. And I like that you can change up what comes in the pack every month. When I had really bad morning sickness I was adding B12’s, and now with all the crazy pandemic stuff I’ve added immune support like elderberry & probiotics. I love that I don’t have bottles of vitamins on my counters or cluttering up my cabinets. & the little packs they come in are compostable!!
  2. THESE Old Navy lounge pants. This pregnancy I’m having a hard time finding things I find to be comfortable. I’ll be wearing leggings & or maternity jeans & out of nowhere I’ll be annoyed with how tight around my belly it is. But these bad boys are SO comfortable & so soft. I honestly wear them 5 nights a week! In fact I have a second pair in an online shopping cart.
  3. My Hydroflask! Something I use every.single.day! I’m so thirsty when I’m pregnant or breastfeeding & I crave ICE cold water. I love the hydroflask because it doesn’t sweat, it keeps water cold for hours on end. I usually fill it up with pebble ice from work before I leave and the ice is still solid when I wake up in the morning! I have a narrow bottle which I prefer because it fits in cup holders. Right off the bat it might seem pricey but it’s literally the only water bottle I use & I take it pretty much everywhere I go!
  4. Belly Band – I never wore one during my first pregnancy, but this time around by lower back kills me by the end of the day. I ended up getting one off of amazon that said it was good for back pain, & oh my goodness does it make a difference! I wear it whenever I’m working out (except yoga) & when I’m doing a lot of walking or standing. I usually end up wearing it in the afternoon when I’m running around chasing Will, & standing to cook dinner. At less than $25 it’s worth it if you’re struggling with lower back pain & still have months till delivery!
  5. Thred Up – this online second hand retailer is awesome in general but it’s for sure a favorite when pregnant. I hate shelling out full price stuff for maternity jeans, shorts, dresses etc. Usually maternity stuff is lightly used & less than half priced – WIN WIN! I also use thred up to clean out my closet. You can order a clean out bag for fee & they’ll send you a bag that’s already had a shipping label on it & you fill it up with your items & ship it back – they’ll pay you for any items they choose to list & donate whatever they don’t want! Talk about easy!
  6. This one you don’t have to be pregnant to enjoy, I recently ordered DAE hair shampoo & conditioner & have been LOVING it. It’s a little on the pricier side but it’s a super clean product – free of sulfates, parabens, formaldehyde, less than 1% synthetic fragrance. I’ve dabbled in pricier hair stuff before & always been left a little unimpressed, but this stuff seriously makes my hair SO soft & way less frizzy when air dries!