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: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.Your Brain Needs White Space: You’re not designed for constant input. Silence, stillness, and solitude are great.Use What Works: Brain dumping, phone-free time, Sabbath, journaling, and tech boundaries help you clear space and get your focus back.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 clarityFocus Mode / Do Not Disturb: protect your brain from constant pingsBrick Phone: a physical alternative to stop scrollingSabbath Practice: one day of rest to reset your soulGratitude Lists & End-of-Day Questions : simple but powerful reflection tools Books We Recommend on Mental WellnessDigital 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. Follow us on InstagramEmail us your stories, questions, or best “mental margin” wins: [email protected] Chapters: 00:00 Welcome to the Way Family Podcast00:16 Catching Up: Life Updates and New Adventures02:04 Reflecting on the Past Six Months04:59 The Kitten Story: A New Furry Friend18:52 Mental Wellness: Recognizing and Coping32:15 Password Management Solutions33:26 Dealing with Open Loops37:36 Importance of Margin and White Space42:57 Morning Routines and Mental Wellness48:40 Physical Activities and Hobbies53:58 Digital Minimalism and Mental Clarity55:46 Book Recommendations for Mental Wellness01:01:40 Concluding Thoughts on Mental Wellness

Creating a peaceful, functional environment isn’t about becoming a hippy, minimalist, tree-hugging, eco-warrior freak (but hey, if that’s your thing, more power to you). It’s really about making your surroundings work for you, not against you. In today’s episode, we discuss environmental wellness and how simple changes in your surroundings can make a huge difference. Zach talks about his love of organization, Hanna shares tips on keeping the home functional with five kids, and we discuss ways to make your environment life-giving.    Key Takeaways: Minimize Excess: Less stuff = less stress. Cut down on what you don’t need, and it’s amazing how quickly peace follows. Define Your Spaces: Whether it’s a “work zone” or “relax zone,” having designated areas helps set boundaries and keeps things sane (for you and the kids). Get Outdoors: A little time outside can reset your energy, clear your mind, and bring some balance to the day. Reset to Zero: A nightly tidy-up, even for 10 minutes, makes the space feel fresh. Defined chores let everyone pitch in. Progress > Perfection: Environmental wellness isn’t about perfection. It’s about making small, intentional changes that make your environment feel right.   We would love to hear your thoughts! Please leave a review! Follow us on: ⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠ or ⁠⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠⁠ Feel free to send us your questions, feedback, or even your favorite jokes to ⁠⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠⁠.   Recommendations: Clutter-Free with Kids by Joshua Becker:  tips for managing kid-related clutter. The Minimalist Home by Joshua Becker: finding peace by clearing clutter in every room. The Clutter Connection by Cassandra Aarssen: organizing solutions for every personality type. Outdoor Kids in an Inside World  by Steven Rinella: getting your family out of the house and engaged with nature     Chapters:  01:18 Weekly Updates and Family Stories06:42 What is Environmental Wellness?18:04 The Impact of Clutter on Our Minds27:35 How to Create a Peaceful, Productive Space45:10 Practical Tips for Setting Up Functional Family Spaces55:07 Environmental Wellness Recommendations and Final Thoughts

Let’s be real, getting exercise, enough sleep, and eating healthy can feel impossible some days. Today we share some personal stories, practical tips, and useful recommendations to help physical health. Zach nerds out about sleep while Hanna touches on the challenges of sleep, then we ramble about different types of exercise, and the importance of a nutritious diet and the 80% rule. Plus, Forest drops in with a joke that’ll make your day.     Key Takeaways: Exercise: The goal is consistency over intensity. You don’t have to be a fitness freak, just get sore, sweat and breath hard. Nutrition: Whole foods over processed foods. If it was alive recently it’s probably good. Sleep: Good sleep is a game-changer. Start with small changes, like a bedtime routine or cutting down on screen time before bed. Progress Over Perfection: No need to do it all at once. Just take small steps that move you in the right direction.   We would love to hear your thoughts! Please leave a review! Follow us on: ⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠ or ⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠ Feel free to send us your questions, feedback, or even your favorite jokes to ⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠.  Recommendations: Move the Body, Heal the Mind by Jennifer Heiss (on the interconnection between mental and physical wellness) The Comfort Crisis by Michael Easter (exploring the value of discomfort for personal growth and physical wellness) Death by Comfort by Paul Taylor (a punchy take on embracing discomfort for long-term well-being) How to Heal Your Metabolism by Kate Deering (focus on nourishment and optimizing hormonal/metabolic health) Taking Charge of Your Fertility by Toni Weschler (a comprehensive guide to understanding fertility and reproductive health) ⁠MyFitnessPal⁠ (for tracking meals and macros) ⁠Calorie⁠ (meal tracking with a one-time fee option) ⁠Smart Gym⁠ (for tailored workout routines based on equipment and goals) ⁠Grow with Jo YouTube Workouts⁠ (fun and joyful bodyweight exercises) ⁠Form⁠ (combining Pilates and weightlifting routines) YMCA (a family-friendly gym with childcare) ⁠Rise Sleep⁠ (track sleep debt and energy levels) ⁠Sleep Cycle⁠ (a smart alarm to wake you during light sleep) Oura Ring (for tracking sleep, physical health, and stress management)   Action Steps: Move More: Start small. Go for a walk, try rucking, or do a quick 10-minute workout—just keep moving. Prioritize Sleep: Set a reminder 30 minutes before bed to start winding down—whether it’s reading or having some quiet time. Eat Whole Foods: Challenge yourself to swap out one processed snack for something real—fruits, veggies, or protein. Take it One Step at a Time: Progress beats perfection every time. Just focus on what you can do today and build from there.   Chapters: 01:26 Weekly Updates and Family Stories 04:15 Let’s Talk About Physical Wellness 14:03 Exploring Nutrition and Healthy Eating 39:44 Way of Eating>Diet 41:05 Overcoming Gym Intimidation 50:27 The Importance of Sleep: Tips and Insights 01:01:47 Wellness Recommendations and Final Thoughts

Today, we’re talking about emotional wellness and how it works in our everyday lives. We talk about how emotions act like warning lights, signaling that something deeper might be going on. Zach shares his struggles with big emotions and practical tools that help, and Hanna talks about the challenges of managing emotions as a parent. From learning how to calm ourselves down to teaching our kids how to do the same, we cover it all. Here’s what we cover: Emotions as Warning Lights: they’re more than just feelings , they’re telling us something important. Tools for Managing Emotions: cover the main bases like eating, sleeping, exercise and breathing, and how getting outside can make a big difference. Parenting with Emotional Health in Mind: helping our kids (and ourselves) manage emotions, especially when things get crazy. Healthy Emotional Habits: staying aware of our feelings and pre-deciding to handle stressful moments before they even happen. Escaping the Digital Trap: setting screen time boundaries and finding healthier ways to cope.   We would love to hear your thoughts! Please leave a review! Follow us on: ⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠ or ⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠ Feel free to send us your questions, feedback, or even your favorite jokes to ⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠.   Recommendations: Emotionally Healthy Leader book Raising Emotionally Strong Boys book Monk Manual planner The Power to Change book Dwell App    Chapters: 10:00 Emotions as Warning Lights 20:30 Tools for Managing Emotions 35:00 Emotional Health in Parenting 45:00 Healthy Habits for Emotional Regulation 55:00 Closing Thoughts on Emotional Wellness 58:11 Practical Tips and Recommendations

Today we talk about the importance of hobbies and how they impact daily life. Zach has a Karen moment and rants about content creators. We talk about different hobbies and how they bring joy, foster creativity, and provide balance in a busy household. From sewing and leatherwork to baking, we cover how hobbies help us stay engaged and avoid the pitfalls of low-quality leisure.   Here’s what we cover: High vs. Low-Quality Leisure: the difference between passive activities and engaging hobbies. Finding the Right Hobby: how to discover hobbies that bring joy and fulfillment, and why it’s crucial to have hobbies outside of work and family obligations. Hands-On Activities: the benefits of engaging in hands-on hobbies like sewing, leatherwork, and cooking, and how they can lead to a sense of accomplishment and creativity. Digital Distractions: the impact of digital devices on our lives and the importance of setting boundaries to stay present and engaged. Social Media and Hobbies: the influence of content creators and social media on hobbies and how to maintain authenticity in a digital world.   We would love to hear your thoughts! Please leave a review!  Follow on: ⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠ ⁠⁠⁠⁠⁠or ⁠⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠⁠ Feel free to send us your questions, feedback, or even your favorite jokes to ⁠⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠⁠.   Recommendations: Leatherworking Gilmore Girls Sourdough Baking ⁠Zen and the Art of Motorcycle Maintenance Book ⁠ ⁠Shop Class as Soulcraft Book⁠ ⁠The Most Fun We Ever Had Book⁠ ⁠Past Lives Movie⁠   Chapters: 00:00 Welcome to the Way Family Podcast 00:12 Introduction to Hobbies and Their Importance 05:00 The Difference Between High and Low-Quality Leisure 15:30 Discovering Personal Hobbies and Interests 28:00 Engaging in Hands-On Activities 40:00 Managing Digital Distractions and Staying Present 50:00 The Influence of Social Media on Hobbies

It’s been 4 years since we were into the podcasting game, a lot has changed since then. We’ve changed and podcasting has changed, and we're sure you and your season of life and interests have changed.   We want your feedback, it’s important to us and we would love for you to reach out and share your thoughts on content, length, and topics. Help us settle the debate between structured outlines and spontaneous conversations or find a middle ground.  We would love to hear your thoughts! Please leave a review!  Follow on: ⁠⁠⁠⁠⁠⁠Instagram⁠⁠ ⁠⁠⁠⁠or ⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠ Feel free to send us your questions, feedback, or even your favorite jokes to ⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠. Chapters:  00:00 Welcome to the Way Family Podcast 00:53 Listener Feedback and Engagement 02:42 Podcast Evolution and Changes 10:00 Future Plans and Audience Interaction

Parenting is one of the hardest and most rewarding area of our lives, even if it doesn’t feel rewarding in the moment. In this episode, we discuss parental wellness and how it looks for us. We share our experiences and the strategies we’ve developed over the years to ensure we’re staying on track as parents. From one-on-one time with our kids to maintaining a structured daily routine, we explore the steps we’ve taken to not be a grumpy stinky parent and provide opportunities for our kids to learn and grow.   Here’s what we cover: One-on-One Time: Why individual time with each child is important and how we do mama/daddy dates.  Creating Structure: The systems we’ve put in place to provide consistency and structure. Discipline and Connection: The importance of connecting with our kiddos before correcting their behavior. Inviting Kids in Everyday Tasks: Teaches kids valuable life skills but also helps them feel like an important part of the family team. Apologizing to Your Kids:  Modeling humility by apologizing to our children when we make mistakes, and how this helps create a healthy fam.   We would love to hear your thoughts! Please leave a review!  Follow on: ⁠⁠⁠⁠⁠Instagram⁠⁠ ⁠⁠⁠or ⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠ Feel free to send us your questions, feedback, or even your favorite jokes to ⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠.   Recommendations:  ⁠Habits of the Household ⁠ ⁠Intentional Parents Podcast⁠ ⁠What to Expect When You’re Expecting⁠ ⁠The Three Big Questions for the Frantic Family⁠ ⁠Take Back Your Family⁠ ⁠The Secrets of Happy Families⁠ ⁠Hunt, Gather, Parent⁠ ⁠Intentional Family Podcast⁠ ⁠Rhythms of Renewal⁠ ⁠How to Talk So Little Kids Will Listen⁠ ⁠The Intentional Father⁠ ⁠Do Fathers Matter?⁠ ⁠The Place We Find Ourselves⁠ Inception ⁠Chandler (Chan with the boys)⁠ ⁠Oliveda Skincare⁠   Chapters:  00:00 Welcome to the Way Family Podcast 00:09 Discussing Social Wellness 00:41 Parental Wellness Introduction 01:44 Homeschooling and Family Adventures 03:15 Camping Trip Highlights 08:29 Parenting Strategies and Challenges 11:31 One-on-One Time with Kids 16:12 Teaching Responsibility and Independence 28:42 Emotional Attunement and Apologies 35:20 Providing Structure and Checkpoints 45:05 The Overflow Principle 45:59 Managing Bedtime Routines 49:33 Parenting Insights from 'Hunt, Gather, Parent' 50:59 Encouraging Independence and Responsibility 54:40 The Importance of Family Involvement 01:05:21 Long-Term Parenting Vision 01:11:10 Book and Podcast Recommendations 01:25:48 Final Thoughts and Encouragement

What is and social wellness and how important is it? This episode covers the challenge of making and maintaining deep, meaningful friendships as adults. We explore why social connections are essential for longevity and mental health and share practical tips for fostering social wellness. Making time for close friendships Joining community groups Hosting gatherings Planning hangouts  Bringing friends into your hobbies Balancing real-life and digital interactions.  This episode also touches on the concept of self-stewardship and how it benefits others and honors God by managing yourself and your relationships responsibly.   We would love to hear your thoughts! Please leave a review!  Follow on: ⁠⁠⁠⁠Instagram⁠⁠ ⁠⁠or ⁠⁠⁠⁠Facebook⁠⁠⁠⁠ Feel free to send us your questions, feedback, or even your favorite jokes to ⁠⁠⁠⁠[email protected]⁠⁠⁠⁠. Chapters: 00:00 Introduction and Episode Overview 00:47 The Car Analogy of Life 01:58 Breaking Down Relational Wellness 03:19 The Importance of Social Wellness 04:18 Challenges of Making Friends as Adults 08:30 Statistics on Social Connections 10:12 Self Stewardship and Social Wellness 14:19 Impact of Social Wellness on Other Life Areas 18:45 Tips for Building and Maintaining Friendships 35:21 Balancing Real Life and Digital Friendships 40:47 Conclusion and Final Thoughts

Over the past 3 years we created a system to help us avoid falling in the pit and becoming troll humans. We use this evaluation to help grow and be more self-aware in our lives and family. In this episode, we share why we started this practice, some insights from doing it regularly, and why we do it quarterly instead of an annual review. Here’s what we cover: Why We Self-Assess: the importance of regular check-ins on our personal and relational health and how it helps us stay on track. The Method: how we rate ourselves in internal, external, and relational areas of life and pick habits to start or reconnect with. Challenges & Wins: the high's and low's we've had and how we've managed them. We would love to hear your thoughts! Please leave a review! Follow on: ⁠⁠⁠Instagram⁠⁠ ⁠or ⁠⁠⁠Facebook⁠⁠⁠ Feel free to send us your questions, feedback, or even your favorite jokes to ⁠⁠⁠[email protected]⁠⁠⁠. Recommendations: Atomic Habits⁠  ⁠Habits of the Household  Monk Manual Planner Full Focus Planner Ford Vs Ferrari movie The Departed movie  Chapters: 00:00 Welcome to the Way Family Podcast 00:09 Introduction to Our Rating System 00:28 Why We Do the Ratings 01:27 Weekly Recap 04:42 The Concept of Self-Evaluation 07:10 Breaking Down the Evaluation Areas 10:26 Rating Each Other: The Process 16:57 Implementing Changes and Habits 20:24 Physical and Mental Health Habits 21:44 Handling Criticism in Relationships 23:12 The Ostrich Effect and Self-Awareness 27:55 Developing and Implementing Habits

In today’s episode we talk about the birth of our fifth kiddo, how we felt when we found out, choosing a new midwife, and our second home birth experience. We also catch up on recent family news like a new dog, work challenges, and some fun stuff we've done together. Then we talk about the plans for the next podcast season, focusing on personal growth and parenting. We would love to hear your thoughts! Please leave a review! Follow on: ⁠⁠Instagram⁠⁠ or ⁠⁠Facebook⁠⁠ Feel free to send us your questions, feedback, or even your favorite jokes to ⁠⁠[email protected]⁠⁠. Recommendations: The Obstacle is the Way  Stillness is the Key Death By Comfort⁠⁠ Rucking in the morning with no phones Practicing the Way Building a Non-Anxious Life Intentional Parents Podcast Weekly Daddy Dates in the Morning Fourth Wing Series Sierra Ferrell Take your kids to a field Iced Mint Matcha ⁠ Antioxidant Balm⁠ Chapters:  00:00 Welcome to the Way Family Podcast 02:28 Weekly Catch-Up: Stress and New Additions 05:00 Parenting and Family Dynamics 10:17 Homeschool Market Adventures 12:43 Soccer Season Highlights 14:10 Unexpected Pregnancy and Initial Reactions 29:17 Reflecting on a Special Midwife 30:35 A Peaceful Homebirth Experience 31:46 The Birth of River 35:55 Introducing River to the Family 39:14 Book and Lifestyle Recommendations 56:12 Final Thoughts and Farewell