The Habit Lab

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**The Habit Lab**

Welcome to *The Habit Lab*, the podcast hosted by habit coach and teacher, Jenna Zint. This podcast explores the mysteries of human behavior, sharing actionable insights and practical tips to help you understand your habits better and make positive changes in your life. Jenna combines her faith in Jesus with her deep understanding of the sustainable, life-changing power of offensively small habits.

If you want more, check out Jenna’s 10-week Habit Lab Mastery Course at TheHabitLab.org

If you’ve enjoyed our podcasts, **would you consider financially supporting the show?**
We set-up a secure way for you to do that. This helps the Zints to continue to be able to prioritize making content for you! We appreciate it so much!

http://patreon.com/TheHabitLab

Latest Episodes:

Messy House Habits: You aren't failing- You made a choice Oct 30, 2026

Show notes

Your house is messy and your brain instantly turns it into a story:

I’m lazy, I’m behind, I’m failing.

We’re not doing that today.

The surprise twist is that the mess is not proof of procrastination.

It’s often proof of priorities & once you see that---> you can stop treating clutter like a character flaw.
We talk about the pressure of being an “invisible standard” to other people, why perfection is an unhelpful goal, and the freedom of aiming for a 70% clean home that protects connection. I walk through how I look at laundry piles, counters, and half-finished tasks and remind myself: I cannot be two places at once. Every yes has a no attached. If I chose time with my kids, a moment with grandparents, or showing up for friends, the undone task is simply the cost, not a moral failing.
You’ll also hear a practical tool I actually use: talking to my piles.

It may sound funny, but self-talk is powerful for building new thought habits and rewiring shame. If you’re craving a healthier mindset, more sustainable habits, and a home that serves your life instead of ruling it, this is your short listen for the week. Subscribe, share this with a friend who needs some freedom, and leave a review with the pile you’re ready to stop letting bully you.

Click here to Book a coaching with Jenna

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Don't Partner with Dread: How to Handle Busy Seasons without being stressed Oct 22, 2026

Show notes

Ever looked at your calendar and felt overwhelmed, even though it's full of things you actually want to do?

In this episode, I'm sharing how I've learned to recognize the early warning signs of stress and practice one of my favorite anti-habits: We don't partner with dread or overwhelm .

We'll talk about how dread drains our energy before we've even begun, why overwhelm convinces us we can't handle what's ahead, and how a little perspective and practical planning can change everything.

Because a full calendar doesn't have to mean a stressed-out life.

We can learn to show up for the things we've said yes to without letting dread steal the joy along the way.

Click here to Book a coaching with Jenna

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From Mommy To Mom: raising kids > adults (with Michelle) Oct 15, 2026

Show notes

Your parenting strategy can’t stay frozen in the toddler years and still work when your kid is driving, dating, working, or moving out. I sit down with my friend Michelle Rafferty, a mom of three (21, 18, and 16), to talk about the moment every parent hits sooner than expected: the shift from mommy to mom and what it takes to raise kids who become steady, capable adults.
We get super practical about how the relationship changes as your kids grow. Michelle shares a simple picture that stuck with me: when they’re little you’re on the field, then you move to the sideline, and eventually you’re up in the stands. We talk about what it looks like to stop fixing everything, start listening more, and ask better questions like “Do you want my opinion or do you just want to share?” We also dig into raising sons with respect and responsibility and why the way we interact with them shapes how they’ll treat women later.
We also go deep on family culture and small habits that form character over time. You’ll hear how mantras like “serve first” and “obedience the first time” create a home where values are clear, consequences are real, and grace doesn’t turn into rescuing. And if parenting differences are creating friction in your marriage, we share what helps: united front in the moment, collaboration later, and learning to trust your spouse’s strengths.
If you’re parenting teens, launching young adults, or simply feeling stuck in old patterns, hit play. Subscribe, share this with a parent friend, and leave a review telling us what parenting shift you’re working on right now.

TO ENTER: Share a podcast episode online & tag me @jennazint

Enter as often as once a day if you'd like. Ends Oct 21

Click here to Book a coaching with Jenna

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Consistency Compounds- reaching BIG goals, by starting small Oct 07, 2026

Show notes

What if you're not actually bad at consistency... you've just been trying to build it the wrong way?

I just hit 100 episodes of The Habit Lab Podcast. And as someone who isn't naturally techie, struggles with details, and has a long history of perfectionism, this milestone means a whole lot more than a number.

Because here's what I've learned: Consistency isn't a personality trait. It's a skill. And you don't build it by becoming a different kind of person.

In this episode, I'm sharing some behind-the-scenes lessons from 100 episodes, including the ridiculously simple 10-minute strategy that's helped me tackle overwhelming projects, why "good enough" might actually be your secret weapon, and how to stop waiting until you feel capable to start making progress.

We're also talking about the J-curve of consistency and why the early stages of habit building can feel painfully unrewarding, even when it's working. Whether you're building a podcast, trying to take better care of your body, or investing in your marriage, those tiny repeated actions are doing more than you think.

If you've ever thought, "I'm just not a disciplined person," this episode might change the way you see yourself.

And if you've been part of these first 100 episodes, thank you.

Truly. Here's to the next 100!

Hit play, and if this podcast has helped you, consider sharing an episode with a friend or leaving a review. It's one of the best ways to help The Habit Lab grow!

TO ENTER: Share a podcast episode online & tag me @jennazint

Enter as often as once a day if you'd like. Ends Oct 21

Click here to Book a coaching with Jenna

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Making a Grab for the Apple- demanding a WHY from God Oct 01, 2026

Show notes

What happens when God doesn’t explain Himself—and you’re left with circumstances that feel confusing, painful, or downright unfair?

In this episode, we’re going all the way back to Genesis 3 and looking at a temptation underneath Eve’s choice that still shows up in us today: the desire to understand on our terms before we’re willing to trust. We’ll talk about the subtle shift from asking God questions to putting God on trial, why our demand for “why” can sometimes be an attempt to regain control, and what Scripture shows us about trusting God when His reasons remain hidden.

Plus, I’m sharing some better questions to ask in hard seasons—questions that move us from Why is this happening to me? toward God, what are You forming in me here?

Because faith isn’t built on having all the answers. It’s built on trusting the One who does.

Click here to Book a coaching with Jenna

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Micro Ways we Micromanage Others Sep 25, 2026

Show notes

You might not think you micromanage your spouse—but what about the tiny corrections, reminders, follow-ups, facial commentary, unsolicited advice, and “helpful” suggestions? 😂

In this episode, we’re looking at the subtle ways we can slip from relating to our spouse into managing them—and how those small habits can unintentionally communicate, I don’t trust you to handle your own half.

Not everything on this list is always wrong. The goal is simply to notice when helping has quietly turned into monitoring, correcting, supervising, or carrying responsibility that belongs to another adult.

TO ENTER: Share a podcast episode online & tag me @jennazint

Enter as often as once a day if you'd like. Ends Oct 21

Click here to Book a coaching with Jenna

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More Proud Than When She Won: a lesson on grit & resilience Sep 18, 2026

Show notes

In this episode, I’m talking about what disappointment can form in us when we let it build grit instead of take us out — and why some of the biggest wins in our lives won’t look like winning at all.

If you’re in a hard season that’s requiring you to keep getting back up, this one is for you.

This fall, my daughter has gone for some things she really wanted… and didn’t get them.

She wasn’t chosen. She didn’t make the team. Things didn’t unfold the way she hoped.

And somehow, I’ve never been more proud of her.

TO ENTER: Share a podcast episode online & tag me @jennazint

Enter as often as once a day if you'd like. Ends Oct 21

Click here to Book a coaching with Jenna

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Nervous System Regulation ( for normal people :) Sep 09, 2026

Show notes

Nervous system regulation is everywhere right now—but what does it actually look like in normal, everyday life?

What if self control starts with your nervous system?!

In this episode, Jenna is breaking it down into baby steps. No neuroscience degree required. 😂

We’re talking about the simple idea of regulate first, process second—why sometimes your body needs a little help before you can think clearly, process an emotion, pray through what’s happening, or have the conversation.

Jenna shares some of the tools that work for her—from movement and cold exposure to music, sunshine, breathing, and connection—and how different nervous system states may need different kinds of support.

You’ll also learn how to start building your own regulation menu by asking: Am I high, low, charged, or disconnected—and what tends to help me move back toward a workable middle?

And importantly: regulate first doesn’t mean regulate instead. The goal isn’t to avoid hard emotions or bypass what needs to be addressed. It’s learning how to help your body get into a state where you can actually deal with it well.

Consider this your beginner-friendly invitation to get curious about your body, experiment with what works for you, and add a few practical regulation tools to your habit toolbox.

Episodes Mentioned

1) Triggered Responses

2) Don't ask Triggered People BIG Questions

TO ENTER: Share a podcast episode online & tag me @jennazint

Enter as often as once a day if you'd like. Ends Oct 21

Click here to Book a coaching with Jenna

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Type B Without Shame Aug 31, 2026

Show notes

What if the goal isn’t to finally become the organized, detail-oriented, always-on-time person you keep thinking you should be?

And what if “that’s just how my brain works” isn’t the answer either?

After a particularly humbling month of calendar fails, Jenna started asking a different question: What if I stopped demanding that my brain “try harder” and started building systems that actually work for the brain I have?

This conversation goes way beyond productivity. It’s about the surprising relational cost of our habits, the parts of ourselves we genuinely need to grow up, and the beautiful parts we may have accidentally been trying to get rid of along the way.

Because maybe maturity isn’t becoming less like yourself.

Maybe it’s learning to steward yourself so well that the best parts of who God made you to be can come out more freely.

Mature it. Don’t murder it.

TO ENTER: Share a podcast episode online & tag me @jennazint

Enter as often as once a day if you'd like. Ends Oct 21

Click here to Book a coaching with Jenna

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Triggers Should Fade as We Heal Aug 23, 2026

Show notes

Your triggers don’t have to be a life sentence. I’m Jenna Zint, and I’m talking about the surprising sign of real emotional healing: the things that used to flood you start to lose their grip. When we treat triggers like “forever,” we often build bigger walls, demand perfect fairness, or wait for the other person to finally apologize. But what if triggers are more like an allergy you can slowly outgrow with the Holy Spirit, one offensively small habit at a time?
I share a personal, decade-long story of watching my relationship with my mom transform in ways my teenage self would never have believed. The turning point wasn’t a dramatic confrontation or a sudden personality overhaul. It was annual, practical “homework” God gave me before family visits: stop getting defensive about requests, receive feedback without trashing it because of tone, breathe through the surge, and don’t speak until I’m regulated. Over time, those small habit adjustments changed my half of the pattern and created a whole new relational culture.
We also dig into why healing is not just noticing dysfunction, but becoming free enough that you don’t have to participate in the same relational dance anymore. I talk about letting go of the need for an apology before reconnecting, stopping the personal sting by recognizing patterns as mechanisms, and trading complaint for “50 cents of compassion” so you can stay grounded and soft-hearted. If you care about Christian emotional health, sanctification, boundaries, nervous system regulation, and practical habits for better relationships, this one is for you. Subscribe, share with a friend who feels stuck, and leave a review so more people can find Habit Lab. What’s one trigger you want to see diminish next?

TO ENTER: Share a podcast episode online & tag me @jennazint

Enter as often as once a day if you'd like. Ends Oct 21

Click here to Book a coaching with Jenna

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