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  • 459: How to Feel Like Yourself During the Holidays (Instead of the Dysregulated Version You Don't Recognize) // Alyssa Blask Campbell

    459: How to Feel Like Yourself During the Holidays (Instead of the Dysregulated Version You Don't Recognize) // Alyssa Blask Campbell
    2025/12/08
    It's December, and if you've been feeling like you're running on fumes, snapping at your kids over the smallest things, or desperately craving a dark room where nobody needs anything from you—you're not the only one! The holidays bring so much beauty and connection, but they also bring overstimulation, dysregulation, and that version of ourselves we don't always recognize. The one who gets sarcastic and snippy when our partner walks in and asks what's for dinner. The one who hates everyone around us by 5 PM, even though we love them deeply. This week, I'm joined by Alyssa Blask Campbell, M.Ed., CEO and founder of Seed & Sew, globally recognized expert in emotional development, and author of Tiny Humans, Big Emotions and her newest book, Big Kids, Bigger Feelings, which just came out. Alyssa is here to help us understand what's actually happening in our bodies when we get overwhelmed—and more importantly, what we can do about it. In this episode, you'll learn: 🎄 Why I threw a waffle across the room one morning a couple of years ago, and what I learned about myself and nervous system dysregulation in the aftermath 🎄 Why regulating your nervous system isn't about "thinking your way out of it" 🎄 Five practical, accessible strategies you can use right now to stay regulated This conversation is exactly what I needed heading into December. Because when we understand our nervous systems and give ourselves the tools to regulate, we start showing up as the moms we actually want to be. For full show notes, including takeaways, click here. *** Announcements: ✨ Take Alyssa's free sensory regulation questionnaire at seedquiz.com to discover what drains you, what recharges you, and how to support your nervous system this holiday season. ✨ Today is the last day of our Slow-vember Sale where Flecks of Gold is $5 off! This journal is designed to help you savor the small, sacred moments of motherhood and find beauty in the everyday chaos. Related Episodes: 449: 3 Simple Strategies to Prevent After-School Meltdowns // Alyssa Blask Campbell 405: 3 Tips to Manage Your Mental Load During the Holidays // 3 in 30 Team 325: How to have Less-Stressful, More Meaningful Holidays // Desirae Endres from Minimal-ish Sponsors: Hand-Lettered Design:  If you're looking for the perfect gift for a child or woman in your life who likes art or creativity, this is it. You can get 10% off your order at Hand Lettered Design with the code Rachel10. Let's Connect! Join me on Instagram! Get weekly-ish emails with BTS of my life Find Your Magic in Motherhood: Free 3-Day Email Course ***
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    41 分
  • 458: Three Simple Phrases Your Kids Need to Hear from You // Eli Harwood

    458: Three Simple Phrases Your Kids Need to Hear from You // Eli Harwood
    2025/12/01
    You know that sting in your chest when one of your kids says "I hate you" or slams their door in anger? Every instinct in you wants to smooth it over, to fix it, to make them not be mad at you anymore. But what if your discomfort with their anger is actually getting in the way of the connection you're trying to build? In this episode, I'm talking with my longtime friend Eli Harwood, known online as Attachment Nerd. She's a licensed therapist, attachment expert, and bestselling author who earned secure attachment in her own life after a difficult childhood. Eli shares three simple phrases her mom said to her that helped heal their relationship and build trust between them—phrases any of us can start using today. In this episode, you'll learn: 💜 Why Eli's mom had to convince herself it was okay for Eli to be mad at her 💜 The difference between "right side up" and "upside down" parenting 💜 What Eli thinks about adult children cutting off their parents—and why nobody does this lightly Even if you didn't grow up with secure attachment modeled for you, even if you've made mistakes, you can start building that bond with your kids today. For full show notes, including takeaways, click here. *** Announcements: ✨ Want to start noticing the good in your motherhood? The Flecks of Gold Journal is a simple one-line-a-day practice that helps you see your kids and your life differently. Grab yours here—it's the perfect gift for yourself or another mom this holiday season. Related Episodes: 387: Why Calming Yourself Helps Calm Your Child // Eli Harwood, MA, LPC 386: Raising Securely Attached Kids // Eli Harwood, MA, LPC 367: 3 Ways to Create Lasting Bonds with Your Kids // Mike Westover (Rachel's Dad!) Episode Sponsors: Factor: Eat smart at FactorMeals dot com SLASH 3in3050off and use code 3in3050off to get 50% off your first box, plus Free Breakfast for 1 Year. Let's Connect! Join me on Instagram! Get weekly-ish emails with BTS of my life Find Your Magic in Motherhood: Free 3-Day Email Course ***
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    39 分
  • 457: Three Ways to Recover from Mom Burnout

    457: Three Ways to Recover from Mom Burnout
    2025/11/24
    You know that feeling when you're completely tapped out—when you can't give one more ounce of yourself to anyone, including you? That's not just exhaustion. That's burnout. And it doesn't mean you're failing at motherhood. This week is Thanksgiving 🦃, and for many of us, that means facing all the "lions"—family dynamics, cooking timelines, travel stress, and that never-ending holiday mental load. But here's the thing: your body doesn't know the difference between being chased by a lion and planning Thanksgiving dinner. And that matters more than you think. When I was a mom of young kids, I was deep in burnout—new baby who wouldn't stop crying, a husband working endless resident hours, and grief I hadn't processed from losing my own mom. I felt like the fire inside me had completely gone out. But I learned something powerful: recovering from burnout isn't about powering through or getting more sleep. It's about rekindling your fire in your body, your mind, and your spirit. In this encore episode (one of my all-time favorites), I'm sharing three science-backed strategies that helped me climb out of depletion mode—and that I still use today when I feel myself slipping. Even if you're not fully burned out right now, these tools will help you notice when you're heading in that direction and course-correct before you're running on empty. In this episode you'll learn: 🏃‍♀️ Why you hold onto every hard moment but forget the good ones by bedtime—and how to fix it 🧠 What Thanksgiving dinner planning and being chased by a lion have in common (spoiler: your nervous system can't tell the difference) 💓 The physical things your body needs to believe it's safe (because telling yourself to relax doesn't work!) Free worksheet! Download the Recovering from Mom Burnout worksheet with reflection prompts at 3in30podcast.com/recover For full show notes, including takeaways, click here. *** Announcements: ✨ Slow-vember Reminder! Find calm in the chaos with our Flecks of Gold Journal—on sale now for $5 off through December 8 at 3in30podcast.com/flecks. A quick daily note of gratitude might just be the simplest soul-care practice you add this season. 💜 Related Episodes: 441: The 4 Types of Self-Care Every Mom Needs // Mia Hemstad 413: What to Do When You’re Juggling Too Much // Amy Wilson 398: How to Plan for an Energizing (not Exhausting) Holiday Season // Dr. Amber Price Episode Sponsors: AirDoctor: Head to AirDoctorPro.com and use promo code 3in30 to get up to $300 off today! It comes with a 30-day money-back guarantee and a free 3-year warranty—an $84 value Let's Connect! Join me on Instagram! Get weekly-ish emails with BTS of my life Find Your Magic in Motherhood: Free 3-Day Email Course ***
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    31 分
  • 456: Your Brain Isn’t Broken. It’s Busy! ADHD Strategies for the Holidays // Amy Marie Hann

    456: Your Brain Isn’t Broken. It’s Busy! ADHD Strategies for the Holidays // Amy Marie Hann
    2025/11/17
    Managing ADHD during the holidays takes more than willpower—it takes understanding your brain and planning around it with compassion. When I started researching ADHD to help one of my kids, I didn’t expect to discover that I had it too. But learning how my brain works has changed everything about how I approach motherhood, especially during the busiest season of the year. In this episode, I’m joined by Amy Marie Hann, author of Master the Mundane, to talk about how ADHD shows up in motherhood and how we can create calmer, more intentional rhythms through the chaos of the holidays. Amy’s wisdom helped me see my brain with more grace and gave me tools to protect my energy instead of pushing past my limits. Even if you don’t have ADHD, this conversation will help you navigate the mental load of motherhood with more clarity, calm, and self-kindness. In this episode you’ll learn: 🧠 How to recognize when you’ve slipped into “depletion mode” — and what to do to climb out of it. 🧠 How to build a holiday season that fits your brain’s actual capacity (not everyone else’s). 🧠 Why rest and creativity are non-negotiable if you want to avoid ADHD burnout. For full show notes, including takeaways, click here. *** Announcements: ✨ Slow-vember Reminder! Find calm in the chaos with our Flecks of Gold Journal—on sale now for $5 off through December 8 at 3in30podcast.com/flecks. A quick daily note of gratitude might just be the simplest soul-care practice you add this season. 💜 Related Episodes: 403: Brain Science Simplified: How to Be a More Effective Parent // Dr. Dan Siegel 391: Parenting a Child with ADHD: How to Stay Calm and Connected // Rachel on The Childhood Collective 323: Parenting with ADHD // Alex Gilbert Episode Sponsors: BetterHelp: 3 in 30 Takeaways for Moms is sponsored by BetterHelp. Go to betterhelp.com/3in30 to get 10% off your first month of online therapy. Cure Hydration: For 3 in 30 listeners, you can get 20% off your first order at curehydration.com/3in30 with code 3in30. Let's Connect! Join me on Instagram! Get weekly-ish emails with BTS of my life Find Your Magic in Motherhood: Free 3-Day Email Course ***
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    36 分
  • 455: How to Understand the Dad in Your House (and Yourself) a Little Better // Glen Henry

    455: How to Understand the Dad in Your House (and Yourself) a Little Better // Glen Henry
    2025/11/10
    When I think about the kind of parent I want to be, I often think about my dad—steady, grounding, and always there. His quiet consistency has shaped so much of how I show up for my own children. And that’s why Glen Henry’s new book, Father Yourself First: Everything You Need to Become the Father Your Family Deserves, caught my attention. Even though Glen wrote this book for fathers, the message is one every parent needs: to be a steady presence for our children, we first have to become our own source of stability. This conversation will help you see your partner—and yourself—with more empathy. It’s an honest, funny look at what happens when we slow down, let each other learn, and create a home where everyone is growing. Plus, you’ll also hear: 💜 Why I couldn’t stop laughing when Ryan pointed out that every light in the house was on. 💜 How inviting others to see your family’s real life can be one of the most meaningful ways to lead. 💜 What weight-lifting has to do with empathy—and why partnership in parenting might take more muscle than you think. Listen in for wisdom, warmth, and a few good laughs as Glen shares what it really means to “father yourself first.” For full show notes, including takeaways, click here. *** Announcements: ✨ Our annual Slow-vember Sale is happening now! Get $5 off all Flecks of Gold Journals—including the new camel leather edition (it’s absolutely gorgeous!)—through December 15. Slow down, savor the season, and notice the good in your motherhood. Related Episodes: 367: 3 Ways to Create Lasting Bonds with Your Kids // Mike Westover (Rachel’s Dad!) 365: Intentional Fatherhood // Tal Eyre 153: How to Actually Hear Your Spouse // Yvette and Glen Henry Episode Sponsors: Skylight Calendar: Right now, Skylight is offering our listeners $30 off their 15 inch Calendars by going to MySkylight.com/TAKEAWAYS. KiwiCo: Tinker, create, and innovate with KiwiCo! Get up to 50% off your first crate at kiwico.com, promo code 3in30. Let's Connect! Join me on Instagram! Get weekly-ish emails with BTS of my life Find Your Magic in Motherhood: Free 3-Day Email Course ***
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    35 分
  • 454: A Calm-ish Approach to the Holidays // Niro Feliciano

    454: A Calm-ish Approach to the Holidays // Niro Feliciano
    2025/11/03
    The holidays often bring equal parts joy and exhaustion. Between school programs, family gatherings, and the endless to-do lists, it’s easy to feel like you’re giving everything you have...but still falling short of the calm and connection you crave. In this episode, psychotherapist and best-selling author Niro Feliciano shares three practical takeaways from her new book All Is Calm-ish: How to Feel Less Frantic and More Festive During the Holidays. She offers gentle, research-backed tools to help you care for yourself and your family without burning out in the process. In this episode, you’ll learn: 🎄 The surprising way to set the tone for your home for a calmer, happier holiday 🎄 The 5-word boundary phrase every mom needs in her back pocket 🎄 A two-minute mental reset for when the holidays feel like too much This conversation is your invitation to create a holiday that’s not perfect—but calm-ish, connected, and true to what matters most. For full show notes, including takeaways, click here. *** Announcements: 📣 During our Slow-vember Sale, get $5 off every Flecks of Gold journal—including the new camel vegan leather edition—at 3in30podcast.com/flecks. Because peace doesn’t come from doing more (it comes from noticing more!) Related Episodes: 406: Navigating Holiday Melancholy // Dr. Tanmeet Sethi 405: 3 Tips to Manage Your Mental Load During the Holidays // 3 in 30 Team 325: How to have Less-Stressful, More Meaningful Holidays // Desirae Endres from Minimal-ish Episode Sponsors: 💜 Motherhood Decluttered: Right now, get $30 off with code PODCAST, plus you’ll also get a free Buddy Pass to gift a friend so you can go through it together—but only through the end of the year. Find it at 3in30podcast.com/declutter. 💜 Factor: Eat smart at factormeals.com/3in3050off and use code 3in3050off to get 50% off your first box, plus Free Breakfast for 1 Year. Let's Connect! Join me on Instagram! Get weekly-ish emails with BTS of my life Find Your Magic in Motherhood: Free 3-Day Email Course ***
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    34 分
  • 453: How to Travel for FREE with Your Family (Really!) // Amber Paul

    453: How to Travel for FREE with Your Family (Really!) // Amber Paul
    2025/10/27
    With the holidays coming up, many moms wish they could visit family or plan a getaway—but the price of flights makes it feel impossible. That’s why I’m re-airing this popular episode with Amber Paul from Amber on Points, who teaches families how to travel for free (or almost free) using credit card points. A year after recording this, I’ve now been practicing what Amber teaches—and it’s truly changed what’s possible for our family. We earned about $12,000 in free travel this year, and my credit score has continued to go up. I know it sounds too good to be true, (that’s exactly what I thought at first!), but it’s real—and it’s absolutely worth learning. In this encore episode, you’ll learn: ✈️ Why opening multiple credit cards (responsibly!) can actually improve your credit score ✈️ How to use welcome offers strategically to earn far more points from the spending you already do ✈️ Why you might qualify for a business card even if you’re just side-gigging A quick note: conversations about money and credit can bring up a lot of feelings. Wherever you are in your financial journey, this episode is meant to spark possibility—not pressure. For full show notes, including takeaways, click here. *** Announcements: Grab the free companion guide (with Amber’s favorite starter cards) and sign up for our live Q&A with Amber on Wednesday, November 5, 2025 by clicking here! Related Episodes: 369: How to Teach Your Kids about Money // Abby Chipman 430: Plan Meaningful Family Travel Without the Stress // Meggie Busath 431: 3 Road Trip Hacks for Traveling with Kids // Brittney Hanks Episode Sponsors: BetterHelp: 3 in 30 Takeaways for Moms is sponsored by BetterHelp. Go to betterhelp.com/3in30 to get 10% off your first month of online therapy. AirDoctor: Head to AirDoctorPro.com and use promo code 3in30 to get up to $300 off today! It comes with a 30-day money-back guarantee and a 3-year warranty—an $84 value, free! Let's Connect! Join me on Instagram! Get weekly-ish emails with BTS of my life Find Your Magic in Motherhood: Free 3-Day Email Course ***
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    36 分
  • 452: You Yelled... Now What? How to Repair and Reconnect // Devon Kuntzman

    452: You Yelled... Now What? How to Repair and Reconnect // Devon Kuntzman
    2025/10/20
    We all lose our temper sometimes. That’s part of being human—and part of being a mom. But what happens next matters most. Because repair, not perfection, is what builds real trust with our kids. In this week’s episode, I’m joined by Devon Kuntzman from Transforming Toddlerhood to talk about one of the most healing and hopeful skills a parent can learn: how to reconnect after those hard moments. Devon shares a simple, four-step framework for circling back after we’ve yelled or overreacted—so instead of getting stuck in guilt, we can model accountability, empathy, and growth. Even though Devon primarily teaches parents of toddlers, this conversation applies beautifully to kids of all ages (trust me—my teen and tween are proof!). In this episode, you’ll learn: 💜 The one phrase that instantly shifts your apology from surface-level to deeply connecting 💜 Why skipping this often-forgotten step in your apology can actually keep your child from trusting you fully 💜 A powerful, brain-based reason to “redo” the moment—and how this single practice can help you yell less over time You’ll walk away with words you can use, steps you can remember, and a renewed sense of grace for yourself as a beautifully human mom. For full show notes, including takeaways, click here. *** Announcements: ☀️ Want to feel lighter in your motherhood? My mini course Motherhood Decluttered will help you simplify what’s weighing you down and reconnect with what really matters. For a limited time, your purchase includes a buddy pass so you can go through the course with a friend. Related Episodes: 004: How to Stop Yelling at your Kids // Ralphie Jacobs of Simply on Purpose 423: How to Parent a Strong-Willed Child Without Losing Your Mind // Kirk Martin 440: Tools for Parenting a “Spicy” Child // Mary Van Geffen Episode Sponsors: Skylight Calendar: Right now, Skylight is offering our listeners $30 off their 15 inch Calendars by going to MySkylight.com/TAKEAWAYS Factor Meals: Eat smart at FactorMeals.com/3in3050off and use code 3in3050off for 50% off your first box, plus Free Breakfast for 1 Year. Get delicious, ready-to-eat meals delivered—with Factor. Let's Connect! Join me on Instagram! Get weekly-ish emails with BTS of my life Find Your Magic in Motherhood: Free 3-Day Email Course ***
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    34 分