You walk into a room. You know you came in for something important. And then… poof. Gone. You stand there blankly, questioning everything from your memory to your hormones to your life choices. Welcome to the club. In this episode, Chauntel and I are talking about why your brain forgets things the moment you cross a doorway — and why it's probably not early dementia, but a delightful cocktail of stress, exhaustion, and hormones. We'll unpack the "doorway effect," menopause brain fog, and the crushing mental load that makes even simple thoughts vanish. And we'll laugh about it, because what else are we gonna do? Cry? (Actually, yes — but that's the hormones, too.) So grab your drink of choice — coffee, wine, electrolyte water — and join me in the fog. We'll find our way out together… eventually.

This week on Exhausted Sparrows Unite, we dig into the psychology and neuroscience of your inner voice. Discover how the critical thoughts you hear aren't random — they're learned, absorbed, and reinforced over time. We'll unpack how to identify which voices aren't yours, how to challenge old conditioning, and how to rebuild your internal dialogue from the ground up. What You'll Learn: * How your inner voice develops      from childhood feedback. * Why the brain prefers familiar      pain to unfamiliar peace. * The neuroscience behind chronic      self-criticism and shame. * How to use CBT and      self-compassion tools to rewire thought loops. * Practical steps to create a      kinder, authentic inner dialogue. Memorable Quote: "You learned your voice before you even had one. But it's never too late to teach it the truth." Key Takeaway: You are not the sum of the voices you've internalized — you're the silence underneath, waiting to be heard.

In this episode of Exhausted Sparrows Unite, Krista and Chauntel explore the invisible yet undeniable currents that shape our relationships — the energy we feel from other people. Feeling anxious, exhausted, or uneasy around certain people? That's your body and nervous system picking up signals you can't always name — and you're not imagining it. We'll talk about: · How your body reads the energy of people and spaces. · The science behind emotional contagion and mirror neurons. · Why caregivers and empaths are extra sensitive to vibes. · How to protect your energy without shutting down or isolating. · Ways to attract and cultivate relationships that match your authentic frequency. If you've ever questioned your instincts or felt overwhelmed by other people's energy, this episode will help you trust yourself and your superpower: your vibe.

We all have one. That voice in your head that tells you you're not good enough, smart enough, thin enough, strong enough. The critic that nitpicks every move you make, magnifies every flaw, and never seems to let you off the hook. It's exhausting — and it's lying to you. In this episode, we're taking a deep dive into the inner bully — what it is, where it comes from, and why it's so damn hard to shut up. More importantly, we'll talk about how to push back, reframe the lies, and start rewriting the story you tell yourself. Because you are not your worst thoughts. Inside this episode: * The science behind self-criticism: why our brains default to the negative. * The emotional toll of living with a relentless inner bully. * The difference between healthy self-reflection and destructive self-talk. * Practical tools to catch, challenge, and change those inner narratives. * One small action you can take today to loosen the critic's grip. If you're tired of feeling like your biggest enemy lives in your own head, this episode is for you. The bully isn't truth. It's just noise. And you are stronger than it.

Being a caregiver can feel like living in two worlds — one where your time, energy, and heart are poured into someone else's survival, and another where friendships quietly slip away. The dinners you can't attend, the texts you forget to answer, the invites that stop coming… and suddenly you realize you're lonelier than you've ever been. In this episode, we're naming the reality of caregiver isolation. We'll talk about why the "friend fade" happens, the grief and guilt that come with it, and how to start rebuilding connection — even when your energy feels completely spent. Inside this episode: * The hidden cost of caregiving on friendships and social life. * The "friendship maintenance energy" caregivers don't have to spare. * How isolation impacts mental and physical health. * Practical, doable ways to reconnect when you're drained. * Gentle scripts to reach out without guilt. If you've ever felt invisible in your caregiving role, this episode is for you. You are not alone — and your friendships don't have to disappear forever

We all face hard things—some we choose, like running an overnight Ragnar relay race, and some that choose us, like the unexpected challenges life throws in our path. In this episode, I share stories from my recent Ragnar experience and unpack the life lessons tucked inside the exhaustion, teamwork, and grit it demanded. We'll talk about: · Why choosing to do hard things builds resilience for the challenges we don't choose. · The power of small steps when the finish line feels impossibly far away. · How leaning on others (and letting them lean on us) makes the impossible feel doable. · Practical tools to help you face your own "Ragnar moments" in life—whether that's in your career, your health, your relationships, or just surviving the daily grind. This is a conversation for anyone who's ever felt tired, stretched thin, or tempted to quit. Because sometimes the biggest victories aren't about winning—they're about showing up, keeping pace, and realizing you're stronger than you thought.

That voice in your head — the one that tells you you're not smart enough, strong enough, thin enough, good enough? It's lying. In this episode of Exhausted Sparrows Unite, Krista and Chauntel break down where the inner critic comes from, why we believe it, and how to shut it up once and for all. Packed with science, stories, and practical tools, this episode will help you reclaim your worth and start speaking to yourself with the kindness you actually deserve. You'll Learn: · Why your brain is wired for negativity (and how to fight back). · How the inner critic sabotages your work, relationships, and confidence. · Six tools to challenge the critic and practice self-compassion.

Ever feel like your life is just one giant junk drawer? The laundry chair, the inbox with numbers too scary to click on, the friendships you keep out of guilt, and the emotions you swear you'll "deal with later"? That's clutter—and it's not just in your house. It's in your brain, your heart, and even your relationships. In this raw and honest episode of Exhausted Sparrows Unite, Krista confesses her own clutter struggles (spoiler: the laundry chair makes an appearance) and digs deep into how clutter sneaks into every corner of our lives: - Emotional Clutter – the grief, guilt, and unspoken feelings that weigh more than any box in the garage. - Mental Clutter – the tabs in your brain, the invisible load, and why decision fatigue is wrecking your focus. - Physical Clutter – the piles on the counter that keep cortisol high, mess with your eating, and even steal your sleep. - Relational Clutter – the draining friendships, the unspoken expectations, and why couples fight about "stuff" more than money. You'll hear surprising research, practical tips, and yes, some laugh-out-loud confessions about cheese graters and frozen brain tabs. But more than that, you'll walk away with permission to let go—of stuff, of guilt, of noise—so you can finally make room for peace. Because peace doesn't come from a spotless house or an empty inbox. It comes the moment you exhale and realize: you don't have to carry all this anymore. What You'll Learn in This Episode: * Why clutter isn't about laziness—it's about postponed decisions. * The surprising ways clutter affects your stress, eating, and even sleep. * How to start clearing mental, emotional, physical, and relational clutter (without burning out). * Small, doable habits that make space for peace and rest.

Your brain loves a good disaster movie — and sometimes it casts you in the starring role. A late text reply? Suddenly your relationship is over. A headache? Must be a brain tumor. A mistake at work? Clearly the end of your career. Sound familiar? That's catastrophizing. In this episode of Exhausted Sparrows Unite, we're diving deep into why our minds default to worst-case scenarios, how catastrophizing keeps us stuck in stress mode, and—most importantly—how to quiet that inner alarm bell. We'll talk about: - Why catastrophizing is a survival instinct gone rogue - The everyday ways it shows up in relationships, parenting, health, and work - The hidden cost of living in "apocalypse mode" - Practical tools to break the spiral and reclaim your peace If you've ever turned a stubbed toe into the end of the world in your head, this episode is for you. Let's laugh, get honest, and learn how to stop letting imaginary disasters steal our energy.

Have you ever been surrounded by people and still felt completely unseen? Or sat in silence and felt a sense of peace wash over you? There's a difference between being alone and being lonely — and understanding it can transform the way you relate to yourself and others. In this episode, we unpack: * Why alone is empowering, and loneliness can be a silent wound. * The science showing how chronic loneliness impacts your brain, heart, and immune system. * How intentional solitude can boost creativity, clarity, and emotional resilience. * Practical steps to turn loneliness into healthy, restorative alone time. Join us as we explore the emotional, psychological, and biological sides of solitude and connection — and learn how to tell the difference between the two in your own life.

Are you always in a rush, always overwhelmed, always on the verge of something? Do you secretly feel more comfortable in crisis than in calm? You're not alone — but you are allowed to break up with the chaos. In this episode, Krista along with her cohosts Chauntel and Tom explore the sneaky addiction to urgency, how some of us become emotional firefighters by default, and how to reclaim peace as your new baseline. We cover: * How adrenaline becomes your fuel (and how to stop guzzling it) * Signs you might be creating chaos * What to do when others thrive on crisis * Real, tangible steps to replace drama with stability

In this episode of Exhausted Sparrows Unite, we're diving headfirst into the myth of balance—because if one more person tells you to "just find balance," you're going to launch a yoga mat out the window. We'll explore why the idea of perfect balance is a trap, how it leads to burnout, guilt, and unrealistic expectations, and what to aim for instead. (Hint: it's not color-coded planners or perfect symmetry.) You'll learn practical ways to manage shifting priorities, emotional energy, and the constant juggle of being a caregiver, overachiever, feeler-of-all-the-things, and actual human being. Because balance isn't a tightrope—it's a rhythm. And sometimes the music is chaos, and that's okay. Key Topics Covered: * The "Balance" Myth: Why it was never meant to work for people with full hearts and fuller calendars. * The Emotional Load See-Saw: When you're carrying everyone's feelings and your own—plus the grocery list. * Redefining Balance: What it can look like if we stop chasing perfection and start honoring seasons. * Energy Management > Time Management: Because you can't schedule a meltdown for 3:30. * Permission to Drop Balls: Spoiler alert: some are rubber, some are glass. * Practical Tips for Living Imbalanced (on purpose):  * Creating "anchors" not  "schedules" * Identifying your non-negotiables * Building in space for  restoration and rest—not just productivity

Have you ever found yourself questioning your success, minimizing your achievements, or wondering when everyone will "find out" that you have no idea what you're doing? In this deeply honest episode, hosts Krista Jones, Chauntel Shaffer, and Tom Morel dive into imposter syndrome — what it is, why it shows up, and how to stop it from holding you back. From the boardroom to the classroom to your own kitchen table, imposter syndrome doesn't discriminate. It affects high achievers, creatives, caretakers, entrepreneurs, and especially those breaking barriers. They share personal stories, surprising statistics, and expert insights — plus tools, quotes, and affirmations to help you reclaim your worth and quiet that inner critic. Because here's the truth: you're not a fraud — you're just human. And you're more than enough.

You're not "just a mom"—you're the chef, the scheduler, the therapist, the human Kleenex, and the keeper of literally everything. If this were a paid job? You'd be raking in six figures… plus hazard pay. In this episode, we dive into: - What your unpaid labor is actually worth - Why doing everything still feels like nothing - The resentment spiral of invisible work - And how to reclaim your worth—even when no one's clapping Here's the truth: you don't need a paycheck to prove your value. Your love, your effort, your exhaustion—they mean something. Even if the world doesn't always see it, we do. And we're clapping for you—loudly.

You want to delegate—but the second it's not done your way, you want to snatch it back and never ask again. Sound familiar? This episode breaks down the emotional weight of delegation, why it sometimes flops, and how to move past perfectionism to a place of peace. If you're tired of doing it all—but can't seem to let go—this one's for you. In this episode: · Why delegating can feel like a threat to your identity · What to do when delegation doesn't go well · How to rewire your brain for "good enough" · The guilt hangover and how to stop internalizing support as failure

Ever feel like you're the only parent who missed the sign-up sheet... again? Or maybe you showed up with store-bought cookies and a deep sense of shame because Kara made gluten-free galaxy cupcakes with homemade fondant planets? Welcome to the battlefield of PTA guilt and working mom burnout—where expectations are sky-high, time is scarce, and your worth gets measured by how many spirit week themes you remembered. In today's episode of Exhausted Sparrows Unite, we're pulling back the curtain on the emotional tug-of-war so many moms feel: wanting to be involved but also wanting to hide in your car with fries and silence. Spoiler: you're not alone. Topics We're Tackling: The Performance Olympics of Modern Motherhood - How we equate "showing up" with "showing off" - Why every bake sale, field day, and committee meeting can feel like a referendum on your parenting Working Moms vs. Volunteer Culture - Let's talk about the built-in privilege of "being available" during school hours - Why no one wins when we shame each other for doing too much or too little Redefining Participation Without Losing Your Sanity - How to set boundaries, manage the guilt, and get involved your way - Permission slip: "Being a good mom does not require being on every committee." Key Takeaways: * Guilt thrives in silence. Say it out loud: You're      allowed to have limits. * The Pinterest-perfect moms? Often just as overwhelmed. * "Opting out" doesn't mean you don't care—it means      you're managing your bandwidth. * Being present for your kids starts with not being      stretched so thin you disappear.

Ever stood in front of the fridge like it's a locked vault, hoping dinner will magically appear? Same. This week on Exhausted Sparrows Unite, we're tackling the chaos, guilt, and full-on emotional meltdowns that come with feeding your people every single day. We'll uncover how something as unsexy as meal planning can actually be a secret weapon for your mental health. (No, really—science says so.) It's not about being a Pinterest mom. It's about peace, predictability, and finally answering, "What's for dinner?" without spiraling. What We're Dishing Up: * The emotional toll of dinner decisions (a.k.a. the invisible load) * How decision fatigue and emotional burnout are connected * Meal planning as a tool for nervous system regulation *  Real-life, low-effort strategies to make meal planning work for you Why It Matters: You make 35,000 decisions a day—and by 6:30 p.m., your brain is DONE. Planning your meals isn't about having it all together. It's about taking one damn thing off your mental to-do list. Takeaways: * Meal planning is mental health care in disguise. * You don't need a spreadsheet. You need a system that      works with your life, not against it. * You're allowed to choose ease over aesthetics.      Store-bought frozen lasagna counts. Listen in if you've ever said: * "Why am I crying over chicken?" * "Didn't we just eat yesterday?" * "I swear if someone asks me what's for dinner ONE more time…"

Ever re-read a one-word text 14 times trying to decode if your friend is mad… or just mildly annoyed… or possibly abducted by aliens who don't believe in punctuation? Same. In this episode of Exhausted Sparrows Unite, we crack open the case files of overthinkers, people-pleasers, and empaths who walk into every room like emotional crime scene investigators. If you've ever left a conversation wondering if you sounded weird, or spiraled because someone said "k" instead of "okay," this one's for you. We're diving into: · Why we internalize other people's tone, mood, and silence · How to tell the difference between a red flag and a red herring · What emotional surveillance does to your brain · How to stop making every awkward moment your fault · The scripts you need to un-spiral in real life Plus: laugh-out-loud dramatic reenactments of emotionally ambiguous texts, and a reminder that you are not the customer service desk for everyone's feelings.

Have you ever sat in the middle of your life—your chaotic, heavy, heartbreakingly ordinary life—and thought, 'Is this it?' The bills, the appointments, the never-ending noise of things that feel urgent but not meaningful? It's in that moment—when the weight is real and the light feels far—that gratitude becomes less of a buzzword… and more like a lifeline. This isn't about pretending everything is fine. Gratitude isn't blind optimism, and it's not some cute affirmation on a pastel Post-it. It's a fight. It's a radical act of rebellion in a world that profits from your discontent. Gratitude says: 'Even here, even now—there's still beauty. There's still good. There's still me.' In today's episode, we're getting honest about how finding something—anything—to be thankful for can begin to change not just your mood… but your brain, your body, your life. And spoiler: it's not about being happy all the time. It's about being awake to what's still true when everything feels off the rails. If you've been overwhelmed, burned out, cynical, or just numb—this episode is your reminder: joy isn't a reward for the perfect life. It's a skill. One we build, one grateful moment at a time. Topics Covered: * Gratitude vs. toxic positivity * How gratitude rewires your brain * Practicing gratitude during hard times * Simple, non-cheesy gratitude habits * How gratitude transforms perspective, stress, and emotional regulation Key Takeaways: * Gratitude is not about denying hardship—it's about expanding your view. * Daily gratitude practice rewires your brain to see more clearly and feel more joy. * Even micro-moments of appreciation can drastically shift your mood and mindset. Try This: Start your day by naming one thing that didn't suck yesterday. That's it. The rest will follow.

In this jam-packed episode, we dive into the truth about anxiety—the kind that helps, the kind that hurts, and how to tell the difference. Spoiler alert: feeling anxious doesn't mean you're broken, dramatic, or weak. It means you're human. We'll unpack: * Why anxiety is a biological feature, not a personal failure * How to recognize unhealthy anxiety before it takes over * When to seek help (and how to know it's not "too small" to matter) * How to embrace healthy anxiety as a tool, not a threat * Real-world coping strategies that don't involve running away to Bali (unless that's in your budget, in which case, please take me)