The Secrets of Supermom Show

Our guest today, Erica Djossa CEO and founder of Momwell, just released an amazing book called Releasing the Mother Load that we alllll need to read. Erica is a registered psychotherapist specializing in maternal mental health with over a decade of experience. As a mother of three rambunctious young boys, Erica understands first-hand the challenges of motherhood. Today we discuss… The deep end of motherhood and releasing the pressureThe invisible mother load that we all carryWhat it means to be “intensive mothering” and the cost of this roleThe daily feeling of failure we can feel as busy momsErica’s break-down turned break-through experienceFeeling like a “good mom” only if certain parameters are metThe endless filing cabinet of motherhoodBeing ready to “release and redistribute” the mother loadConnecting your identity to tasks in your homeThe impact of partnerships and relationships in the idea of being a good momThe expert vs. novice dynamic that can happen with your partnerKnowing what is high stakes and low stakes for you personallyFor the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/182. Stay connected! www.secretsofsupermom.com Secrets of Supermom on Facebook Secrets of Supermom on Instagram

How do you create a happy brain? Today, you learn how! Dr. Lindy Fields joins us today to dive into brain health and the impact on your personal happiness and mood. Dr. Lindy Fields is a mom, wife, dog mom, neuropsychologist, and founder of Brain Doc On Demand, where she equips individuals with science-based insights to improve brain health and wellbeing through online courses, coaching, and speaking engagements. She has been published on Mind Body Green, Her View From Home, and TODAY Parenting Team and is on a mission to bring brain science to life, helping busy individuals build healthier and happier brains. Today we discuss… Brain health and how you can build a happy brainWhy lifestyle habits matter for a healthy and happy brainPhysical, cognitive, and social activities that impact brain healthMovement and how it impacts memory and moodPrioritizing and blocking time on your calendar for the most important lifestyle habitsCreating a backup plan for when life happensWhy a flexible mindset can give you more success in the long runScheduling physical, cognitive, and social activities into your life intentionallyFor the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/181. Stay connected! www.secretsofsupermom.com Secrets of Supermom on Facebook Secrets of Supermom on Instagram

Do you wonder why it is so much harder for you to get things done than other people in your life or family? Does your child have a hard time getting started, planning for projects, or staying organized? Carrie Bonnett joins us today on the show to talk all about executive function. Carrie is a veteran teacher, lifelong list-maker, and Executive Function coach based in Bend, Oregon, where she lives with her husband and two children. She helps empower students to thrive in life and school, parents and teachers to better support their children, and adults get on top of all that life requires. Today we discuss… What is executive function and how is it important to get things doneWhat does motivation have to do with getting startedWhat skills fall into executive function (Carrie recommends you check out Smart But Scattered)Why are these skills so hard for some of us and easier for othersHow can we help our child who struggles with executive functionWhy language matters and shame is not a solutionBeing gentle with yourself while getting “the brain on board”Strategies for improving brain skills with your child and yourselfThe concept of body doubling and why it worksHow to make the invisible visibleFor the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/180. Stay connected! www.secretsofsupermom.com Secrets of Supermom on Facebook Secrets of Supermom on Instagram

Do you find the messages in diet culture impacting your feelings of worth? You are NOT alone! Nicole Hagen joins us today to talk about diet culture drama and how to unsubscribe from these ideas. Instead, she shares tools you can use to lose fat while not tying that fat loss to who you are as a person. Nicole is a Nutrition Coach, Host of The Health, Wellth & Wisdom Podcast & a New Mom. Today we discuss… Believing your worth is connected to the size of your bodyPutting your time, energy, and effort into everything in your life except your healthUsing food as control when life feels out of controlNourishing your body in positive waysLimiting beliefs in diet culture and unsubscribing from these ideasWeight loss vs. fat lossCrash dieting and loss of muscle and water in addition to body fatEating for your old lady bodyA four-step diet-free process for fat lossCreating a strategy for a caloric deficit that works for youPrioritizing nutrient-dense foodsCelebrating progress off the scale as well as weight lossCreating a sustainable plan vs. Diet Culture Crash dietFor the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/179. Stay connected! www.secretsofsupermom.com Secrets of Supermom on Facebook Secrets of Supermom on Instagram

Raise your hand if you need better sleep? Many of us, as busy moms, are consistently sleep-deprived. Joining us today is Better Sleep Council Representative Terry Cralle! As a Registered Nurse and Certified Clinical Sleep Educator who specializes in sleep health and wellness, Terry educates on the critical importance of sleep to physical and psychological health, growth and development, safety, optimum functioning, productivity, peak performance, and quality of life. She shares why sleep is so important, even more than diet and exercise, for optimum health. Her work in the field of sleep medicine has included clinical research in insomnia as well as advocating for educational initiatives such as drowsy-driving prevention. She shares with us why sleep is so important and why considering independent sleeping, also called a “sleep divorce”, may be just what you need to get the best sleep possible. Today we discuss… Why we glamorize lack of sleepWhat happens to us when we are sleep-deprivedThe importance of sleep for brain function, focus, and energyWhy you might need to consider a “sleep divorce” or to consider an independent sleeping arrangementHow sleeping alone can improve your quality of sleepWhy people believe that sleeping together is required for a good relationshipFeeling bad for needing sleep or prioritizing sleep as a busy momThe emotional impact of sleep deprivationRecognizing the lack of sleep in your children but ignoring it in yourselfTerry’s two-week challenge to get better sleepTips for getting better sleep from Terry and the Better Sleep CouncilA “sleep divorce” and the impact on intimacy For the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/178. Stay connected! www.secretsofsupermom.com Secrets of Supermom on Facebook Secrets of Supermom on Instagram

Do you feel pressure to be a perfect mom? Perfect parties and perfect family photos? Perfect outfits and perfectly behaved children? Cari Fund joins us today to share where perfect mom syndrome comes from and how to break the cycle. Cari’s mission is to inspire mothers to be the women they were born to be, turn their pain into power, and shift to more positive parenting. Today we discuss… The trophy mom or the “perfect mom syndrome”What it means to be a toxic parent and what that does to childrenToxic parents versus imperfect parentsTriggering moments and how to manage your own emotionsCreating space between the toxic people in your lifeThe superpower of vulnerabilityUnderstanding that you meant for more joy not more perfectionWhere perfect mom syndrome comes fromHow to be present instead of perfectFor the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/177. Stay connected! www.secretsofsupermom.com Secrets of Supermom on Facebook Secrets of Supermom on Instagram

Do you ever feel like you have lost your identity or simply lost passion since becoming a mom? Our guest today, Dr. Tori Ellis, Transformational Life and Business Coach and Best-Selling Author, shares what to do when you feel lost. As a "millennial," she is dedicated to providing her peers and future generations with tools for exemplary societal contributions, emphasizing wellness, positive psychology, and entrepreneurship. Today we discuss… Understanding that is okay to not be okayThe importance of “mommy moments” without feeling guiltyThe shock of realizing that motherhood changes everythingAllowing yourself the emotions you feel instead of constantly trying to change themWhere women tend to get stuck and overwhelmedLosing your identity and your passionHow to find your passion again and asking yourself “What do I need?”Paying attention to things that peak your interestListening to your body Learning how to say YESFor the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/176. Stay connected! www.secretsofsupermom.com Secrets of Supermom on Facebook Secrets of Supermom on Instagram

Our guest today shares her secrets to getting it all done as a mom of 6. Kimberly Montgomery is a time management coach, blogger, owner and host of the global podcast High Five Motherhood. She helps overwhelmed moms go from surviving to thriving in motherhood in three simple steps: your schedule, your systems and routines, and your self-care. Today we discuss… Mistakes you might be making when trying to schedule your lifeWeekly foundations that help you stay afloatThe A-D-E Method of reviewing your scheduleGiving yourself grace and flexibility when setting boundaries The 1-1-1 rule and how it can jump-start momentumThe power of systems and routines in mom lifeThe 4 Cs in home life: Cooking, Cleaning, Calendaring, and CommunicationWeekly meetings with your partner and/or familyMeal planning tricks for large familiesFocused (but simple!) one-on-one time with each childTaking care of yourself to have the energy for everyone else in your familyThe power of a morning routineFor the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/175. Stay connected! www.secretsofsupermom.com Secrets of Supermom on Facebook Secrets of Supermom on Instagram

What a FUN way to share with you today! Kelly Thompson and I are talking all about how our businesses began today in a super fun crossover episode. Kelly is a messaging and visibility coach who helps women master their message, generate leads, and make money by selling high-value offers without being chained to social media. She is a wife, mother of 4, 13-year homeschool mom, author, speaker and host of the Genius In You podcast where she gets to talk to ordinary moms doing incredible things in business and in life. Did you hear us talking about the awesome chance to hang out with us virtually? Do you want to use your skills, talents and experiences to create your own profitable business without having to show up on social media 24/7. Join us in the Package Your Genius Summit! Today we discuss… Coming together in community in a really fun crossover episodeHow Secrets of Supermom came to be and how Kelly started her businessStarting a business in the midst of small children and busy livesWhat it means to be a “finisher”The struggle with showing up how you are “supposed” to show upBeing called to share your secret sauce with the worldLiving a life of no regrets and learning from those who have come before usPractical ways to start your own business or dip your toe in the waterWhen we “hope” something will happy, we are unlikely to ever startCreating a vision for the life you want to have and what that would feel likeStuck in the doing instead of the decidingConnecting with a community of those who have gone before youFor the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/174. Stay connected! www.secretsofsupermom.com Secrets of Supermom on Facebook Secrets of Supermom on Instagram

JoAnn Crohn, M. Ed joins us today to share what you really need to get your family to help with household chores. JoAnn is a parenting educator and life coach who helps moms feel confident in raising empowered kids while pursuing their own goals. She’s an accomplished writer, author, podcast host of the No Guilt Mom podcast, and speaker, appearing in national media and founder of the company, No Guilt Mom. Did you hear us talking about the awesome chance to hang out with us virtually? Do you want to yell less, have more patience, learn some positive parenting techniques, build a happier mindset, or get more organized? Join JoAnn and me in the Happy Mom Summit! Today we discuss… Losing yourself after having childrenJoAnn’s journey building No Guilt Mom and how it all startedWhy you have to “see it to be it”How you can do things differently if motherhood doesn’t feel the way you want it to feelThe truth that not liking to play with little children does not make you a bad momTaking on all the things in your home, household chores included, as a busy momGetting your family on board with helping in the houseBelieving that your family can be cooperative and helpful–even in the absence of current proofJoann mentions the book Fair Play (we both highly recommend!) and you can get the Fair Play Card Deck too!Getting your partner on board firstDouble standards in society that we don’t have to follow at homeCommunicating how you feel instead of cloaking it in other emotionsThree steps for what you really need to have your family take on household choresFor the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/173. Stay connected! www.secretsofsupermom.com Secrets of Supermom on Facebook Secrets of Supermom on Instagram

Do you know your personality type? Do you know the type of your children? Today, Kate Mason The Personality Coach, joins us to share the personality types and how this impacts your parenting and relationships. Kate is an international keynote speaker, presenter and coach. She is passionate about people understanding their personalities in order to gain resilience and confidence. She believes that once you know who you are, you can connect with everyone in life. Today we discuss… Personality types when it comes to relationships and parentingExtroversion versus introversion when comes to friendships and energyIdeas and details for sensing people versus intuitive peopleDecisions made with logic versus empathyPlanning from a judging versus perceiving perspectiveKnowing the personality type of your children and using this to understand the way they react to situationsUnderstanding your partner’s personality to know where conflict may ariseKnowing yourself well and how your personality may impact other people in your life or careerPersonality types and energyFor the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/172. Stay connected! www.secretsofsupermom.com Secrets of Supermom on Facebook Secrets of Supermom on Instagram

Middle School Superpowers author Phyllis Fagell joins us on the show today to talk about the changes and magic that happens during the middle school stage. She shares how relationships change at this stage and the biggest mistake we can make as parents for kids at this age. Today we discuss… Why parents are most unhappy when their children hit middle schoolHow the relationship with your child changes as they growBody changes and how they can feel very different from others in their peer groupHow we can change as parents when our child’s activities or friend groups changeThe biggest mistake we can make as parents at this stageRelationship changes that can feel like rejectionUsing new ways to communicateUnderstanding the areas where they still need support and where they can be more independentNavigating changes in friendshipsFor the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/171. Stay connected! www.secretsofsupermom.com Secrets of Supermom on Facebook Secrets of Supermom on Instagram

Theresa Lear Levine joins us as a guest on The Secrets of Supermom Show to share all about her newest book, Becoming More Me. Do you wish you could release your past and really LIVE in the present? Do your emotions feel trapped inside you? Do you wish you could move past anxiety or challenging life transitions? This episode is for you! As an EFT Master Practitioner and Hypnotherapist, Theresa implements a unique and integrative approach to nervous system regulation, subconscious mind work, law of attraction, and energy strategy. She is the Founder of Becoming More Me and host of the Becoming More Me Podcast and lives near Washington, DC, with her husband, 4 boys, and 2 yellow labs. Today we discuss… Theresa’s journey through writing her best-selling book, Becoming More MeHow she changed the meaning behind putting off the writing of her bookReframing the stories you tell yourself about why you do the things you doHow your past influences your present life and storiesTheresa’s previous episode on the show (Check that our HERE!)Tapping, also known as Emotional Freedom Technique, and how it worksUsing tapping for emotions, beliefs, pain, and so many other things in your lifeHelping emotions in your body come up and outThe importance of pleasure in your life, of all kindsUsing tapping with children and releasing blocked energyLiving in the present moment and releasing past traumasFor the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/170. Stay connected! www.secretsofsupermom.com Secrets of Supermom on Facebook Secrets of Supermom on Instagram

Now that the January momentum has ended, have you lost focus on your health goals? Join the club, supermom! Brianna Wilkerson, Holistic Health and Life Coach, podcast host, wife, and momma joins us today to talk about regaining momentum on your health goals when you feel like they have already started to wane. Today we discuss… How to gain your momentum back if you have already lost it this yearStarting small, probably even smaller than you thinkThe truth about instant resultsWhy we think results should be faster and easier than they actually areUsing the “experimental mindset”The impact of stress and hormones on your health resultsAsking yourself what has worked in the pastExpecting your results to be the same when you are stressed, sick, or otherwise compromisedMaking time for your health goalsThe power of ten minutesGiving ourselves the grace we would give to our childrenWhy you get to decide how you spend your time on your health goalsSetting moms up for success in the new yearFor the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/169. Stay connected! www.secretsofsupermom.com Secrets of Supermom on Facebook Secrets of Supermom on Instagram

Our guest Jennifer Jakobsen joins us today to dig into mindset and self-doubt that can really challenge us as busy, ambitious moms. Whether you are starting a business, starting a new job, or embarking on a new adventure, your mindset can make you or break you. Jennifer shares with us today how to make tiny shifts to your thoughts, practice those shifts, and ultimately change your thinking for good. As a wife and mom of three girls, who’s worked for many years in the mental health field as a psychotherapist, and a business owner, she has a unique perspective on how to ditch the overwhelm and negative self-talk so you can feel clear, confident and in control. Today we discuss… How Jennifer helps her clients move from their present to their future as a “business therapist”How your thoughts create feelings that cause actions and resultsSelf-doubt, imposter syndrome, and perfectionismShifting your thoughts intentionallyReminding yourself that doubting thoughts are completely normalFeeling more in control, more hopeful, and more excited when you change your thoughtsRecurring patterns and thought habitsMaking small adjustments to your thinking and practicing those shiftsRewiring your brain and creating new patternsChallenging your thoughts and asking yourself “Is this true?”For the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/168. Stay connected! www.secretsofsupermom.com Secrets of Supermom on Facebook Secrets of Supermom on Instagram

Tessa Guevara joins us today to share how to fuel yourself from the inside out and become the best version of yourself. She shares with us how being stuck in the busy and the action and the doing can be a recipe for disaster. Tessa is a CRNA, Certified Nutritional Therapy Practitioner, Life Coach, Restorative Wellness Practitioner, Health & Wellness Coach, and Cancer Survivor. She has been married for 23 years and she & her husband Andre have 2 teenagers and live in Texas. Today we discuss… Allowing motherhood to consume youTessa’s cancer journey and learning to fuel her body from the inside outFueling your mind and the way you speak to yourselfGetting stuck in busy and actionWhere to start when you feel really far from becoming the best version of yourselfHow to stop trying to live someone else’s life and becoming an expert in your ownStuck in the story you are telling yourself about your lifeFor the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/167. Stay connected! www.secretsofsupermom.com Secrets of Supermom on Facebook Secrets of Supermom on Instagram

Parenting teens and preteens can be challenging, especially when you are a teen parent for the first time. Cynthia Muchnick, author of The Parent Compass, joins us today on The Secrets of Supermom Show. She shares how to really see the child in front of you, not the one you are trying to inauthentically create. Today we discuss… Why the teen years are actually awesome and not scary as a parentCynthia’s book The Parent Compass: Raising Teens and Tweens in an Uncertain and Competitive WorldGoing from managing your child’s life to getting “fired”Being a consultant to your child instead of the bossFinding your worth in parenting and how to shift those feelings as your kids become middle and high schoolersHelping your kids find and explore their passionsHelping your kids get excited about school even if they are not interestedFor the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/166. Stay connected! www.secretsofsupermom.com Secrets of Supermom on Facebook Secrets of Supermom on Instagram

Ready to wake up with a plan that works? Then you need Mridu Parikh on speed dial. Overwhelmed women work with Mridu to focus so they take control of their demands and distractions – at work and at home. Every day for the first week of 2024, a new guest expert joins host Lori Oberbroeckling to share the secrets, the strategies, and the tools she uses to plan her best year ever. Best-selling authors, CEOs of million-dollar corporations, women running six-figure side-hustles while working full-time, podcasters, and more join us to spill it all. You do not want to miss a single episode of this amazing series! Mridu joins us as our very last guest in the series. She is a productivity coach and founder of Life Is Organized, host of the Productivity On Purpose podcast, and author of the best-seller, Accomplish It. She joins us and shares where you might be making some mistakes when planning your best year ever. Mridu shares with us… Why you should schedule your vacations first when you plan your best year everHow you might be setting “the burnout expectation”Misconceptions you might have when planning your best yearLetting overwhelm get in your way of planning your yearSmall actions and a methodical planWhy annual goals should be replaced with quarterly goalsBreaking goals into smaller chunksMaintaining momentum by staying in action and hitting tiny goals of progressKnowing how to get back to your goals when you get off trackKey questions to ask yourself when planning your best yearScheduling things that are important to you, even if it feels weirdMoving from doing mode to planning mode to be the most strategic with your timeFor the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/165. Ready to join us for the How to Plan Your Best Year Ever Mega Workshop on January 7, 2024? Join right here: https://www.secretsofsupermom.com/plan! Stay connected! www.secretsofsupermom.com Secrets of Supermom on Facebook Secrets of Supermom on Instagram

Dr. Christine Li has been working as a clinical psychologist for the past 20-plus years; for the past 12 she has been online working as the “Procrastination Coach.” She helps people who are struggling with underperforming at work and at home to work smoothly and with high levels of productivity. Every day for the first week of 2024, a new guest expert joins host Lori Oberbroeckling to share the secrets, the strategies, and the tools she uses to plan her best year ever. Best-selling authors, CEOs of million-dollar corporations, women running six-figure side-hustles while working full-time, podcasters, and more join us to spill it all. You do not want to miss a single episode of this amazing series! Dr. Christine Li joins us today to share what to do when you start to procrastinate on your big goals. Christine shares with us… Why procrastination is at the center of all things and mastering the habit can make your entire life easierThe practice of pushing limits of what you think you can doThe power of imagining and believing in yourselfTrusting yourself as you plan your year aheadHow to stop using the words “hard” and “terrible” when you describe activities you are trying to accomplishDeciding you can describe your journey in any way you wantThe most beautiful way to describe balanceMaking your goals easierValuing your self and your choices and ultimately trusting yourselfA practice to help you steer clear of worryFor the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/164. Ready to join us for the How to Plan Your Best Year Ever Mega Workshop on January 7, 2024? Join right here: https://www.secretsofsupermom.com/plan! Stay connected! www.secretsofsupermom.com Secrets of Supermom on Facebook Secrets of Supermom on Instagram

Laura Davis is a corporate marketing leader turned time management strategist for women. Her journey began almost 7 years ago when her and her husband went through infertility and IVF treatments which forced her to get really good at managing time. After researching the best ways to manage time, Laura discovered that very little of the data, tips and strategies in this space were tailored for women. This is when Time Management Academy was born giving women a realistic blueprint for balancing a thriving career with being mom without feeling overwhelmed by life's demands. Every day for the first week of 2024, a new guest expert joins host Lori Oberbroeckling to share the secrets, the strategies, and the tools she uses to plan her best year ever. Best-selling authors, CEOs of million-dollar corporations, women running six-figure side-hustles while working full-time, podcasters, and more join us to spill it all. You do not want to miss a single episode of this amazing series! Laura Davis joins us today to share how to break down goals into the sum of their parts and why her planning strategy does NOT include planning for the entire year. Laura shares with us… Deciding how you want to feel for the year before you start setting any goals or pulling out a calendarHow we can be more efficient when we are spending our time in a way that we wantAccepting your own realityLaura’s personal word of the year and her cycles of intensity and restSteps to plan your year in the best way (starting in Q4 of the previous year if you can!)Asking yourself about your career, social, health and personal goalsPlugging in major commitments for your full-yearWhy Laura does NOT plan her whole year and uses quarterly and monthly planning insteadBreaking goals down into the sum of their partsThe power of having things to look forward to in your year and planning personal fun firstPlanning goals and then working backwardsDeciding where to focus your time throughout the year when you have multiple priorities (ie. family, business, career, etc.)Laura’s routine for monthly, weekly, daily planningWhat to do when things go wrong with your planFor the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/163. Ready to join us for the How to Plan Your Best Year Ever Mega Workshop on January 7, 2024? Join right here: https://www.secretsofsupermom.com/plan! Stay connected! www.secretsofsupermom.com Secrets of Supermom on Facebook Secrets of Supermom on Instagram