If your brain feels like it has 47 tabs open, this episode is for you.

We’re talking about mental wellness, not productivity, not performance, just clear thinking. Hanna shares about the mental load of motherhood and her slow breakup with the scroll. Zach gets into why clarity is a gift to the people you love, not just something that makes you more efficient.

We talk about real habits that help: brain dumps, no-scroll mornings, Sabbath, silence, movement, phone-free time, and more. If you’re ready for a quieter mind and a more grounded life, this one’s for you.

Key Takeaways:

1. Mental ≠ Emotional: Mental wellness is about your thoughts, overwhelm, decision fatigue, open loops. Emotional wellness is about feelings. Both matter, but they need different tools.
2. Your Brain Needs White Space: You’re not designed for constant input. Silence, stillness, and solitude are great.
3. Use What Works: Brain dumping, phone-free time, Sabbath, journaling, and tech boundaries help you clear space and get your focus back.
4. Start Small: You don’t need to fix everything. Try one rhythm that brings a little more peace.

Action Steps:

• Brain Dump: Write everything on your mind at the end of the day. 
• No-Scroll Mornings: Avoid your phone for the first hour. 
• Media Fast: Try a dopamine detox, no digital input.
• Cancel Something: Choose peace this week. Protect your mental bandwidth.

Resources Mentioned:

• Monk Manual: for journaling, planning, and reflecting with clarity
• Focus Mode / Do Not Disturb: protect your brain from constant pings
• Brick Phone: a physical alternative to stop scrolling

• Sabbath Practice: one day of rest to reset your soul
• Gratitude Lists & End-of-Day Questions : simple but powerful reflection tools

Books We Recommend on Mental Wellness

Digital Minimalism by Cal Newport: Use tech intentionally, not automatically.
How to Break Up with Your Phone by Catherine Price: A practical reset for your screen life and brain fog.
Ten Arguments for Deleting Your Social Media Right Now by Jaron Lanier: A punchy takedown of how social media shapes your behavior.
The Tech-Wise Family by Andy Crouch: Make better tech decisions at home with wisdom, not guilt.
The Shallows by Nicholas Carr: Understand how the internet rewires your brain—and how to get your depth back.
Reconnected by Carlos Whittaker: Find real-life connection in a world of digital distraction.
The Ruthless Elimination of Hurry by John Mark Comer: A call to slow down, unplug, and follow Jesus at the pace of peace.
Relaxed by Megan Fate Marshman: Let go of pressure and receive the peace God already offers.
Rhythms of Renewal by Rebekah Lyons: Create life-giving rhythms for rest, connection, and creativity.
Building a Non-Anxious Life by Dr. John Delony: Build practical rhythms for emotional and mental stability.
Essentialism by Greg McKeown: Eliminate what doesn’t matter so you can focus on what does.
Effortless by Greg McKeown: Make important things easier by removing friction and mental overload.
Things That Matter by Joshua Becker: Declutter your calendar, mind, and life to focus on what actually matters.
At Your Best by Carey Nieuwhof: Design your day around your energy—not exhaustion or expectations.

We’d love to hear what habits you’re trying, what’s helping, and where you’re still feeling stuck.

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Email us your stories, questions, or best “mental margin” wins: thewayfampodcast@gmail.com

Chapters: 

00:00 Welcome to the Way Family Podcast

00:16 Catching Up: Life Updates and New Adventures

02:04 Reflecting on the Past Six Months

04:59 The Kitten Story: A New Furry Friend

18:52 Mental Wellness: Recognizing and Coping

32:15 Password Management Solutions

33:26 Dealing with Open Loops

37:36 Importance of Margin and White Space

42:57 Morning Routines and Mental Wellness

48:40 Physical Activities and Hobbies

53:58 Digital Minimalism and Mental Clarity

55:46 Book Recommendations for Mental Wellness

01:01:40 Concluding Thoughts on Mental Wellness