20 • How to sustainably achieve your new year goals without burning out or giving up.

ABOUT THIS EPISODE Ever try (and fail) to make journaling a habit? There’s so much research showing how beneficial journaling is for our mental health and well-being, but why is it so hard to do? This episode shares 3 reasons why you might be struggling to journal. Listen in to overcome these obstacles so you can start journaling regularly and begin experiencing all the benefits that come from this awesome practice with the page! SELF-CARE RESOURCES ✨ FREE Self-Care Guide + Printable Planner Pages Overcome decision fatigue and beat burnout when you learn the 4 types of self-care and how to practice them in a sustainable way! https://www.miahemstad.com/guide 😌 Rituals that Replenish Workshop If you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. https://www.miahemstad.com/rituals 💌 The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. https://www.miahemstad.com/letter⁠ 💕 The No Longer Last Journey™: Live Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. https://www.miahemstad.com/nolongerlast⁠ ABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their wellbeing a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH! 💻 Website: ⁠https://www.miahemstad.com/  ▶️ YouTube: https://www.youtube.com/@MiaHemstad 📱Instagram: https://www.instagram.com/nolongerlast/

SPECIAL PROMO Save 20% on The No Longer Last Journey™ Coaching Program before the offer expires on September 8, 2024 at 5pm EST. Use code NLLJ20 at checkout! https://www.miahemstad.com/nolongerlast Want to try before you buy? Check out the first class in the program for FREE  — The Introduction to the Healing Journey — at https://www.miahemstad.com/healing. Free access expires on September 8, 2024 at 5pm EST. ABOUT THIS EPISODE September is Suicide Prevention Month. It’s so important that we talk about this to reduce the stigma, especially among moms. Moms experience the added burden of worrying that people will think we are unable to be mothers because we have mental health challenges. What we need is help, not judgment. In this episode, I share tips and strategies you can use to work on healing your depression, anxiety, and low self-worth. I used to have severe postpartum depression and anxiety, and what I share in this episode helped me get out of that darkness and get on the path to healing. If you found this episode helpful, please share it with a friend. Thank you! CRISIS AND MENTAL HEALTH RESOURCES ◆ Suicide and Crisis Lifeline: Dial 988 ◆ National Maternal Mental Health Hotline (U.S. only): Call or text 1-833-TLC-MAMA (1-833-852-6262) ◆ Postpartum Support International: Call 800-944-4773 or text 503-894-9453 or www.postpartum.net SELF-CARE RESOURCES ✨ FREE Self-Care Guide + Printable Planner Pages Overcome decision fatigue and learn about the 4 types of self-care that can actually help you feel your best! https://www.miahemstad.com/guide 😌 Rituals that Replenish Workshop If you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. https://www.miahemstad.com/rituals 💌 The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. https://www.miahemstad.com/letter⁠ 💕 The No Longer Last Journey™ Live Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. https://www.miahemstad.com/nolongerlast⁠ ABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their well-being a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH! 💻 Website: ⁠https://www.miahemstad.com/  ▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured 📱Instagram: https://www.instagram.com/nolongerlast/

ABOUT THIS EPISODE Self-care is so dang hard to practice, especially on a consistent basis. Why? Some might say that we just need better time management tips. Others might say that if we understood how beneficial self-care is, we would prioritize it with less hesitation. But, if all moms needed was more tips, hacks, and information, we would all be practicing self-care consistently – but, we’re not. In fact, many of us are struggling to practice basic self-care, like showering and brushing our teeth, and I think it’s because beyond the tips, the hacks, and the information, many of us are triggered by self-care because it forces us to confront trauma and harmful beliefs that keep us stuck in cycles of self-neglect because it’s familiar and it aligns with what we believe about ourselves and what society believes about us as women and as mothers. In this episode, I unpack this with clear examples so that you can begin to do the work of confronting the experiences and beliefs that are holding you back from the love and care you deserve. SELF-CARE RESOURCES ✨ FREE Self-Care Guide + Printable Planner Pages Overcome decision fatigue and learn about the 4 types of self-care that will actually make you feel your best! https://www.miahemstad.com/guide 😌 Rituals that Replenish Workshop If you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. https://www.miahemstad.com/rituals 💌 The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. https://www.miahemstad.com/letter⁠ 💕 The No Longer Last Journey™: Live Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. https://www.miahemstad.com/nolongerlast⁠ ABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their wellbeing a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH! 💻 Website: ⁠https://www.miahemstad.com/  ▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured 📱Instagram: https://www.instagram.com/nolongerlast/

ABOUT THIS EPISODE We all feel it, but we don’t talk about it that much. I’m talking about the pressure many of us women, and especially mothers, feel to be exceptional at everything we do — parenting our children, showing up in our marriage, our fitness, our performance at work, our ability to clean and organize our homes. I could go on. There is this pressure to be excellent at an unrealistic number of things, and it’s hurting us. I’ve been noticing this more and more lately, and I’ve been particularly paying attention to how this pressure influences my decisions and day-to-day behavior — and I’m not loving what I’m seeing. This podcast episode is all about bringing this topic out in the open and helping you pinpoint how this pressure is hurting you and actually release it so you can be a more carefree and authentic version of yourself.  SELF-CARE RESOURCES ✨ FREE Self-Care Guide + Printable Planner Pages Overcome decision fatigue and learn about the 4 types of self-care that will actually make you feel your best! https://www.miahemstad.com/guide 😌 Rituals that Replenish Workshop If you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. https://www.miahemstad.com/rituals 💌 The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. https://www.miahemstad.com/letter⁠ 💕 The No Longer Last Journey™: Live Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. https://www.miahemstad.com/nolongerlast⁠ ABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their wellbeing a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH! 💻 Website: ⁠https://www.miahemstad.com/  ▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured 📱Instagram: https://www.instagram.com/nolongerlast/

ABOUT THIS EPISODE When I became a mom, I didn’t have anyone to talk to for tips or advice. In my circle of friends, I was the first to have a baby, so people were calling me! It was such a hard and overwhelming time marked by so much mom-guilt and the silent struggle with postpartum depression and anxiety. I made a lot of mistakes and learned so much. In this episode, you’ll hear me share my top 5 mistakes I made as a new mom, and what I wish I did instead. I hope that this episode can help make motherhood just a little bit easier for the next person.  SELF-CARE RESOURCES 📝 NEW! The No Longer Last Journey™ Weekly Check-In is my monthly membership offering live weekly journaling and coaching in community with people who want to make their health, happiness, and well-being a priority. https://www.miahemstad.com/weekly ✨ FREE 4B Self-Care Framework Mini Course Overcome decision fatigue and learn about the 4 types of self-care that will actually make you feel your best! https://www.miahemstad.com/course⁠ 😌 Rituals that Replenish Workshop If you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. https://www.miahemstad.com/rituals 💌 The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. https://www.miahemstad.com/letter⁠ 💕 The No Longer Last Journey™: Live Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. https://www.miahemstad.com/nolongerlast⁠ ABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their wellbeing a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH! 💻 Website: ⁠https://www.miahemstad.com/  ▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured 📱Instagram: https://www.instagram.com/nolongerlast/

ABOUT THIS EPISODE I live with PTSD and depression, and I deal with chronic fatigue and chronic pain on a regular basis. It’s not fun! But, over the years, I have learned to manage it because, well, bills still gotta get paid and kids still gotta be raised! We all have those days when we wake up and feel exhausted, overwhelmed, and we just want to crawl back in bed and hide from our responsibilities. But we’re moms! Who’s gonna cover our shift? In this episode, I share my go-to toolbox of strategies and self-care practices that I lean on to help me through days like this. I hope this can help you, too! SELF-CARE RESOURCES 📝 NEW! The No Longer Last Journey™ Weekly Check-In is my monthly membership offering live weekly journaling and coaching in community with people who want to make their health, happiness, and well-being a priority. https://www.miahemstad.com/weekly ✨ FREE 4B Self-Care Framework Mini Course Overcome decision fatigue and learn about the 4 types of self-care that will actually make you feel your best! https://www.miahemstad.com/course⁠ 😌 Rituals that Replenish Workshop If you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. https://www.miahemstad.com/rituals 💌 The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. https://www.miahemstad.com/letter⁠ 💕 The No Longer Last Journey™: Live Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. https://www.miahemstad.com/nolongerlast⁠ ABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their wellbeing a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH! 💻 Website: miahemstad.com ▶️ YouTube: youtube.com/@MiaHemstad/ 📱Instagram: @nolongerlast

ABOUT THIS EPISODE If you’re a mom who struggles to set boundaries at work and you find yourself giving too much and burning out, this podcast episode is for you! I share practical advice and tips that help you stand up for yourself at work, protect your time and energy, and be there for the other parts of your life that matter to you! SELF-CARE RESOURCES ✨ FREE 4B Self-Care Framework Mini Course Overcome decision fatigue and learn about the 4 types of self-care that will actually make you feel your best! https://www.miahemstad.com/course⁠ 😌 Rituals that Replenish Workshop If you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. https://www.miahemstad.com/rituals 💌 The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. https://www.miahemstad.com/letter⁠ 💕 The No Longer Last Journey™: Live Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. https://www.miahemstad.com/nolongerlast⁠ ABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their wellbeing a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH! 💻 Website: ⁠https://www.miahemstad.com/  ▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured 📱Instagram: https://www.instagram.com/nolongerlast/

ABOUT THIS EPISODE Don’t you hate it when people tell you that rest is simply a choice? I know I do. For moms, we can’t simply choose between taking care of our children, for example, and taking a nap. There are some responsibilities in life that we HAVE to show up for. So, how do we rest when there are so many important things on our plates? In this podcast episode, I share advice and tips on how to get better at resting and replenishing yourself, alongside the demands that are a valid and normal part of your life. SELF-CARE RESOURCES ✨ FREE 4B Self-Care Framework Mini Course Overcome decision fatigue and learn about the 4 types of self-care that will actually make you feel your best! https://www.miahemstad.com/course⁠ 😌 Rituals that Replenish Workshop If you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. https://www.miahemstad.com/rituals 💌 The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. https://www.miahemstad.com/letter⁠ 💕 The No Longer Last Journey™: Live Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. https://www.miahemstad.com/nolongerlast⁠ ABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their wellbeing a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH! 💻 Website: ⁠https://www.miahemstad.com/  ▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured 📱Instagram: https://www.instagram.com/nolongerlast/

ABOUT THIS EPISODE If you’re someone who struggles with cramming a bunch of new goals and habits into the beginning of a new year, and then get stuck in a shame spiral when things inevitably don’t go the way you planned, this episode is for you! As a reformed personal development junkie, recovering perfectionist, and reformed workaholic, I have learned a much gentler and effective approach to goal setting and building sustainable self-care practices that actually support you, rather than contribute to a harsh internal dialogue that you’re not good enough and keep you trapped in the burnout cycle. The practical tips I share in this episode can be used immediately and will completely change the way you approach goals and self-care for the better! SELF-CARE RESOURCES ✨ FREE 4B Self-Care Framework Mini Course Overcome decision fatigue and learn about the 4 types of self-care that will actually make you feel your best! https://www.miahemstad.com/course⁠ 😌 Rituals that Replenish Workshop If you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. https://www.miahemstad.com/rituals 💌 The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. https://www.miahemstad.com/letter⁠ 💕 The No Longer Last Journey™: Live Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. https://www.miahemstad.com/nolongerlast⁠ ABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their wellbeing a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH! 💻 Website: ⁠https://www.miahemstad.com/  ▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured 📱 Instagram: ⁠⁠https://www.instagram.com/nolongerlast/⁠

ABOUT THIS EPISODE Mothers have way too much on our plates—hands down. It’s next to impossible to prioritize your well-being on a regular basis and avoid burnout when you don’t have a fair and equitable partnership with your husband / partner. Gender stereotypes about what a “good” wife and mom are supposed to do are keeping us doing a vast majority of the household labor, parenting, and carrying the mental load. In this episode, I’m sharing 7 things that have helped my husband and I A LOT when it comes to navigating the responsibilities of work, home, and parenting. SELF-CARE RESOURCES ✨ FREE 4B Self-Care Framework Mini Course Overcome decision fatigue and learn about the 4 types of self-care that will actually make you feel your best! https://www.miahemstad.com/course⁠ 😌 Rituals that Replenish Workshop If you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. https://www.miahemstad.com/rituals 💌 The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. https://www.miahemstad.com/letter⁠ 💕 The No Longer Last Journey™: Live Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. https://www.miahemstad.com/nolongerlast⁠ ABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their wellbeing a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH! 💻 Website: ⁠https://www.miahemstad.com/  ▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured 📱 Instagram: ⁠⁠https://www.instagram.com/nolongerlast/⁠ STUDIES MENTIONED One study published in 2017 showed that the average hours a mom works per week is 98 hours—the equivalent of 2.5 full-time jobs. https://www.mother.ly/parenting/surveys-tallies-the-hours-moms-work-per-weekand-its-probably-a-shock-to-anyone-but-us/ A 2015 study showed that working moms still take on a bulk of the household and parenting responsibilities. https://www.cnbc.com/2015/04/28/me-is-like-leave-it-to-beaver.html