What does it really take to create lasting behavior change, especially in the middle of busy motherhood? In this conversation, our friend and behavior change expert Karin Nordin shares a refreshing, research-backed approach rooted in compassion rather than discipline. Drawing from her background in health communication and her own personal struggles, Karin breaks down why traditional advice around habits often falls short and what to focus on instead. This episode offers a practical and realistic framework for moms who want to follow through on their goals without burnout, all while embracing a more flexible and sustainable way to create change.

Key Topics Covered:

• The trampoline metaphor and how it helps reframe all-or-nothing thinking.
• Why the word “habit” may be overemphasized and commonly misunderstood.
• The difference between discipline and conscientiousness and why it matters.
• Real-life examples of what qualifies as a habit and what does not.
• Coaching strategies for implementing a consistent morning workout routine.
• How to approach changes in eating patterns without relying on restrictions.
• What a ritual check-in is and how to use it effectively.
• Why routines should stay under 30 minutes.
• The shift from focusing on consistency to prioritizing frequency.

Get your free Procrastination resource here: https://bodybrainalliance.com/herself

Follow Karin on Instagram: https://www.instagram.com/karinnordinphd/

Karin’s Website: https://bodybrainalliance.com/

For more information on Karin's programs: bodybrainalliance.com/change-academy

LINKS AND RESOURCES:

LMNT: Free Sample Pack with purchase:  drinkLMNT.com/HERSELF 

BETTERHELP: 10% off first month at: http://betterhelp.com/herself

Let’s connect!

HERSELF INSTAGRAM: http://instagram.com/herselfpodcast

MEET AMY: http://instagram.com/ameskiefer

MEET ABBY: http://instagram.com/abbyrosegreen

This episode was brought to you by the Pivot Ball Change Network.

What actually creates deep, meaningful friendships? In this episode, we explore the idea of radical honesty and why it might be the missing piece in your closest relationships. Inspired by a therapist’s take and rooted in Amy’s long-held belief, we unpack what it really means to show up truthfully with the people in your inner circle. 

Key Topics Covered:

• Why radical honesty is essential for deeper friendships.
• The impact of people pleasing on adult relationships.
• Navigating anxious attachment and overthinking.
• Recognizing and breaking co-dependent patterns.
• The role of tone and delivery in honest conversations.
• Simple, practical one-liners to start being more honest today.

LINKS AND RESOURCES:

BETTERHELP: 10% off first month at: http://betterhelp.com/herself

LMNT: Free Sample Pack with purchase:  drinkLMNT.com/HERSELF

FORAGE KITCHEN: Check out your nearest location

Let’s connect!

HERSELF INSTAGRAM: http://instagram.com/herselfpodcast

MEET AMY: http://instagram.com/ameskiefer

MEET ABBY: http://instagram.com/abbyrosegreen

This episode was brought to you by the Pivot Ball Change Network.

Long-term relationships often come with recurring challenges that don’t fully resolve, no matter how many times you revisit them. In this episode, we open up about the patterns that keep resurfacing in our own relationships and what it looks like to navigate those tensions with more awareness and intention. From communication differences to division of responsibilities, we share how we’re learning to approach these sticking points differently, including adjusting expectations, asking for what we need, and recognizing when support might need to come from outside the partnership.

• Differences between verbal processing and internal processing in communication.
• Navigating humor versus emotional support in sensitive moments.
• The tendency for partners to jump into problem-solving mode.
• Identifying when to lean on friends or therapists for deeper support.
• Perceived imbalance in household and family responsibilities.
• The role of recognition and appreciation in partnerships.
• Gaining perspective through shared experiences and role reversal.
• The added strain of parenting a child with special needs on a relationship.

LINKS AND RESOURCES:

Listen to Episode #333: Our Holy Grail Advice for Relationships : https://podcasts.apple.com/us/podcast/333-our-holy-grail-advice-for-relationships/id1489878793?i=1000761069923

HERSELF AMAZON STOREFRONT: https://amzlink.to/az0BrkLl5pX9u 

BETTERHELP: 10% off first month at: http://betterhelp.com/herself

Let’s connect!

HERSELF INSTAGRAM: http://instagram.com/herselfpodcast

MEET AMY: http://instagram.com/ameskiefer

MEET ABBY: http://instagram.com/abbyrosegreen

This episode was brought to you by the Pivot Ball Change Network.

Reflecting on the past ten years feels especially meaningful as Abby turns 40 and we both hit a decade of motherhood. While there’s no version of the last ten years where everything would’ve been done “perfectly,” there’s so much growth, perspective, and beauty in what we’ve learned along the way. This conversation is your reminder to look back on your own journey with a glass-half-full mindset because you’re likely doing better than you think. From redefining rest and challenging the idea that your best years are behind you to letting go of the “start next week” mindset, we’re sharing the lessons that have shaped us and the ones we wish we had embraced sooner.

Topics We Cover:

• Why rest doesn’t have to be earned and how to actually make time for it.
• Letting go of the “work for the weekend” mindset.
• The reality of building meaningful, trustworthy friendships in your 30s and 40s.
• Why “starting next week” isn’t a strategy.
• Abby’s journey with binge eating and the importance of starting now.
• The reminder that it’s never too late to change your habits or lifestyle.
• Honest reflections on early motherhood and what Amy wishes she knew.
• The power of asking for help and leaning on your support system.
• Simple resets, including the impact of a 20-minute break.
• Real-life topics like period cups and navigating everyday womanhood.
• Encouragement to reflect on your own growth over the past decade.

LINKS AND RESOURCES:

LMNT: Free Sample Pack with purchase:  drinkLMNT.com/HERSELF 

Colorsciene Sunscreen Affiliate Link: https://www.amazon.com/Colorescience-Protection-Shield-Formula-Medium/dp/B093W7CDWD?th=1

Sunrise Alarm Clock Affiliate Link:

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Shark Cordless Vacuum Affiliate Link:

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Menstrual Cup Affiliate Link:

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Let’s connect!

HERSELF INSTAGRAM: http://instagram.com/herselfpodcast

MEET AMY: http://instagram.com/ameskiefer

MEET ABBY: http://instagram.com/abbyrosegreen

This episode was brought to you by the Pivot Ball Change Network.

This week, we’re answering your questions straight from Instagram, and a clear theme emerged: relationships. From navigating constant arguments after the kids go to bed to figuring out how to move forward when you and your partner feel completely out of sync, we’re sharing honest insights, personal experiences, and practical mindset shifts that have made a real difference in our own marriages. We talk through what it looks like to step into your partner’s perspective, why some relationship challenges aren’t actually “fixable,” and how to approach them in a way that works for your unique dynamic. We also open up about intimacy, including the factors that impact sex drive and why this conversation matters more than we often admit.

Topics We Cover:

• A counterintuitive strategy that helped break the cycle of nightly arguments.
• How differing timelines and priorities can create tension in relationships.
• A mindset shift that can help you better understand your partner’s perspective.
• What to consider when small annoyances start turning into constant nitpicking.
• Why some household tasks may not be the best ones to delegate.
• The difference between “equal” and “fair” when it comes to division of labor.
• Why many relationship challenges aren’t fully solvable and how to navigate that reality.
• The two types of sex drive and how they show up in long-term relationships.
• Two common factors that can significantly impact intimacy.

LINKS AND RESOURCES:

Listen to Episode 21 with Vanessa Marin, Sex Therapist: https://www.herselfpodcast.com/listen/21-herself-expert-vanessa-marin-sex-therapist-all-of-your-sex-questions-answered

LMNT: Free Sample Pack with purchase:  drinkLMNT.com/HERSELF 

HERSELF PATREON: https://www.patreon.com/herselfpodcast

Let’s connect!

HERSELF INSTAGRAM: http://instagram.com/herselfpodcast

MEET AMY: http://instagram.com/ameskiefer

MEET ABBY: http://instagram.com/abbyrosegreen

This episode was brought to you by the Pivot Ball Change Network.

This episode was inspired by a post from one of our favorite Instagram therapy accounts, @millennial.therapist, titled “Let’s Stop Postponing.” It sparked an honest conversation as we walked through each point and reflected on how these patterns show up in our own lives. From expressing appreciation to making decisions, navigating emotions, and leaning into joy, we share where we feel confident, where we are still growing, and how these small shifts can create meaningful change in our everyday lives.

Key Topics Covered:

• Letting people know what they mean to you and the impact of expressing appreciation in real time.
• Navigating big decisions with more trust and less hesitation, with different personal perspectives.
• Allowing space for emotional release instead of holding everything in.
• Taking accountability and offering genuine apologies when needed.
• Asking for support and clearly communicating personal needs.
• Approaching hard conversations with more confidence and emotional maturity.
• Wearing clothes that make you feel good instead of saving them for later.
• Exploring hobbies and rediscovering what feels fun and fulfilling.
• Celebrating small, everyday moments instead of only major milestones.

LINKS AND RESOURCES:

Follow Dr. Sara Kuburic on Instagram: https://www.instagram.com/millennial.therapist/

BETTERHELP: 10% off first month at: http://betterhelp.com/herself

Let’s connect!

HERSELF INSTAGRAM: http://instagram.com/herselfpodcast

MEET AMY: http://instagram.com/ameskiefer

MEET ABBY: http://instagram.com/abbyrosegreen

This episode was brought to you by the Pivot Ball Change Network.

After Amy sparked a conversation on Instagram about expecting more independence from her boys, it became clear just how many moms are wondering the same thing: when do you start, and how do you actually follow through? In this episode, we’re sharing how we’ve gradually increased expectations in our own homes, why contributing to the household matters, and how to get your kids involved in a realistic, sustainable way..

Key Topics Covered:

• When to start expecting more independence from kids.
• Why contributing to the household builds confidence and responsibility.
• The importance of predictable routines at home.
• Practical ways kids can help with laundry, kitchen tasks, and shared spaces.
• Managing clutter in mudrooms and sports bags.
• How to handle different expectations for siblings of different ages.
• A helpful mindset shift for explaining responsibilities to kids.
• How personality types can influence chores and participation.
• Why starting small leads to long-term success for both kids and parents.

LINKS AND RESOURCES:

HERSELF AMAZON STOREFRONT: https://amzlink.to/az0BrkLl5pX9u 

Let’s connect!

HERSELF INSTAGRAM: http://instagram.com/herselfpodcast

MEET AMY: http://instagram.com/ameskiefer

MEET ABBY: http://instagram.com/abbyrosegreen

This episode was brought to you by the Pivot Ball Change Network.

Hormones, sleep, nutrition… or something else entirely? When your body starts to feel “off,” it’s not always easy to pinpoint what’s actually going on, especially during perimenopause. In this episode, we are so excited to sit down with Dr. Mary Claire Haver; board-certified OB/GYN, Certified Culinary Medicine Specialist, Certified Menopause Provider, and the founder of The ‘Pause Wellness, a private medical practice that focuses on women in midlife. She is the #1 New York Times bestselling author of The New Menopause and The Galveston Diet. In our conversation she breaks down what’s really happening in your body, how to recognize the signs of perimenopause, and what you can start doing today to feel better.

Key Topics Covered:

• How to tell if you’re in perimenopause vs. dealing with poor sleep or nutrition.
• Why there’s no definitive test for perimenopause.
• Early vs. late perimenopause and what to expect in each stage.
• Surprising symptoms like heart palpitations, lung changes, and asthma.
• The connection between hormones and sleep disruptions.
• Practical, free strategies to manage cognitive and physical symptoms.
• Why hormone testing isn’t always recommended.
• Barriers to accessing quality women’s healthcare.
• A positive perspective on life after menopause.

LINKS AND RESOURCES:

Get Your Copy of Dr. Mary Claire’s Book, The New Perimonopause: https://amzlink.to/az0qY10JJZQNx

Visit Dr. Mary Claire’s Website: https://thepauselife.com/

Follow Dr. Mary Claire on Socials: 

TikTok: @drmaryclaire

Instagram: @drmaryclaire

Facebook: @drmaryclaire

YouTube: @maryclairehavermd8473

LMNT: Free Sample Pack with purchase:  drinkLMNT.com/HERSELF 

Our Favorite Perimenopause Products: Affiliate Links 

HERSELF PATREON: https://www.patreon.com/herselfpodcast

Let’s connect!

HERSELF INSTAGRAM: http://instagram.com/herselfpodcast

MEET AMY: http://instagram.com/ameskiefer

MEET ABBY: http://instagram.com/abbyrosegreen

This episode was brought to you by the Pivot Ball Change Network.

It’s easy to fall into the trap of comparing yourself to other women and feeling jealous, intimidated, or like you’re somehow behind. But what if you could shift that mindset and instead feel genuinely inspired by the success around you? In this episode, we share a recent real-life experience from a mastermind we attended with highly successful business owners and how it challenged us to see comparison differently. Instead of letting the “small fish in a big sea” feeling discourage us, we used it as proof of what’s possible. We talk about the mindset shift that helped us move from comparison to inspiration, why personal growth plays a huge role in that process, and how surrounding yourself with the right people can change the way you view your own potential.

In this episode, we discuss:

• What it felt like walking into a room full of highly successful entrepreneurs.
• The surprising common habits we noticed among women operating at a high level.
• Why taking care of your physical health often supports long-term success.
• The “highlight reel vs. inner life” trap and why it distorts how we see other people’s journeys.
• Questions to ask yourself when someone else's success triggers comparison.
• The hidden sacrifices and personal work that often sit behind visible success.
• Practical ways to shift from jealousy to curiosity and inspiration.
• Why your mindset about others’ success can either hold you back or move you forward.
• How getting support, such as a mindset coach, can help you break out of negative thought patterns.
• The powerful question to ask when a negative thought about someone else pops up.

LINKS AND RESOURCES:

BETTERHELP: 10% off first month at: http://betterhelp.com/herself

Let’s connect!

HERSELF INSTAGRAM: http://instagram.com/herselfpodcast

MEET AMY: http://instagram.com/ameskiefer

MEET ABBY: http://instagram.com/abbyrosegreen

This episode was brought to you by the Pivot Ball Change Network.

Mom guilt has shaped so many seasons of our motherhood journeys, but it does not hold the same power it once did. In this honest and reflective conversation, we look back on what used to weigh heavily on our hearts and compare it to the much shorter lists we carry today. From work-related guilt and feeling torn between responsibilities, to struggling to fully enjoy our kids while managing the chaos of daily life, we share the real-time challenges we are still navigating. We also open up about the pressure of meeting different needs within the same family and how growth, perspective, and practical shifts have helped us loosen guilt’s grip. Our hope is that hearing where we have been and how far we have come helps you peel back a layer of guilt in your own motherhood story.

Key Topics Covered:

• Amy’s early fears about bonding, attachment, and whether her firstborn would recognize her after returning to work.
• The internal struggle around justifying time with friends during the early years of motherhood.
• Abby’s vulnerable admission of questioning whether she was cut out for motherhood during a difficult phase.
• The specific work pressures that tend to trigger guilt in this current season.
• Navigating overlapping sports schedules and creating a fair system when multiple kids need to be in different places at once.
• Wanting meaningful one-on-one time with each child but feeling stretched thin.
• The emotional load of managing kids versus enjoying them.
• Parenting a spirited child whose needs require extra time and attention.
• Practical mindset shifts that have helped us move from shame toward self-compassion.

LINKS AND RESOURCES:

Listen to Episode 12. Mom Guilt: How We’re Working Through It: https://www.herselfpodcast.com/listen/12-mom-guilt-how-were-working-through-it

HERSELF PATREON: https://www.patreon.com/herselfpodcast

Let’s connect!

HERSELF INSTAGRAM: http://instagram.com/herselfpodcast

MEET AMY: http://instagram.com/ameskiefer

MEET ABBY: http://instagram.com/abbyrosegreen

This episode was brought to you by the Pivot Ball Change Network.

Editing your life doesn’t require a dramatic overhaul, it starts with small, intentional shifts every single day. In this episode, we explore what it really means to take an “edit” mindset into your routines, your responsibilities, and even the expectations you carry. From closets to calendars to long-held commitments, we share how thoughtful adjustments can reduce overwhelm and create more breathing room in this season of life. If you’ve been feeling stretched thin, this conversation will help you step back, reassess, and take ownership of what stays and what goes.

Key topics covered:

• Practical strategies for deciding what to donate, sell, or keep in your wardrobe.
• How trends influence buying habits and how to shop more intentionally.
• Four closet decluttering challenges you can implement immediately.
• Why overcommitting can crowd out what matters most.
• Navigating guilt around volunteering and kids’ activities.
• Managing group text dynamics and communication overload.
• Evaluating whether networking events align with your current season.
• Understanding “legacy commitments” and reassessing past obligations.

LINKS AND RESOURCES:

LMNT: Free Sample Pack with purchase:  drinkLMNT.com/HERSELF 

BETTERHELP: 10% off first month at: http://betterhelp.com/herself

Let’s connect!

HERSELF INSTAGRAM: http://instagram.com/herselfpodcast

MEET AMY: http://instagram.com/ameskiefer

MEET ABBY: http://instagram.com/abbyrosegreen

This episode was brought to you by the Pivot Ball Change Network.