The Habit Lab

Latest Episodes:

Episode 40: Family Redemption- making a habit of noticing Sep 06, 2024

Show notes

Take 10 week to invest in building better habits with
Jenna's Mastery Course <click to-register: open NOW>
Class starts Oct 1, 2024-
This is a more personal episode- where Jenna reflects on the testimony of redpemtion the Lord has done in her life, in her family & in healing childhood pain.
Most of us have pain or some trauma from our early years, but God is in the business of redemption. Do we notice his whispering in our tender spots of past pain and notice the pieces of redemption he's puttiing together?
Jenna shares about her step dad's passing- made her notice the work the Lord has been weaving for decades.
Are you in the habit of noticing the pieces of family redemption in your own story?

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Episode 39: Emotional Eating Habits (part 2) Aug 30, 2024

Show notes

Take 10 week to invest in building better habits with
Jenna's Mastery Course <click to-register: open NOW>
Class starts Oct 1, 2024-
The 2nd part of this Emotional Eating Habit series.
Jenna talks about the importance of taking the time to get to know the factors & different facets to your relationship with food.
Instead of sticking general & vague labels on your relationship with food, emotional eating & nutrition habits--> take the time to get more curious about the details of your trends & patterns.
After spending time noticing your specific patterns- start to dig deeper & look at the emotions driving those patterns & make a habit of getting real care for them: from yourself & the Lord.
Final step is to work on finding substitutes that are only offensively small BETTER substitutes as you give yourself grace to grow & changed your cravings.
Remind yourself to stay curious & be okay with a longer journey to unlearn patterns that may be deeply rooted.

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Episode 38: Emotional Eating Habits (Part 1) Aug 28, 2024

Show notes

Take 10 week to invest in building better habits with
Jenna's Mastery Course <click to-register: open NOW>
Class starts Oct 1, 2024
Building healthy eating habits can be twice as hard if you're someone like Jenna who has to also untangle her habits of using food for emotional comfort as well.
This is episode 1 in this series Jenna talks about

Untangling her value/ worth from what I weigh.
Changing my strategy for building my eating habits by addressing my emotional eating.
Adjusted my <why> for my habits : out of love for my body not shame
Editing her self talk helped her shift her perspective about choices.

Stay tuned for more episodes in this series!

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Episode 37: Closing Out Your Summer HABITS Aug 16, 2024

Show notes

As we head into the next season, it is helpful to spend time reflecting on how we showed up in the last season. What worked & what didn't work. It's helpful to do this so we can remember the helpful habits to use again next year and to process through the disappointments so they don't subtly steal from us like they can do if left unaddressed.
Join the interest list for Jenna's 10 Week course: Habit Lab

Want coaching? Check out Jenna's coaching calendar here

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Episode 36: Pleasure/Purpose Balance with habits Jul 16, 2024

Show notes

Summer allows us extra margin. Lots of our commitments either pause for the summer or are dramatically scaled back.
The questions is: how are you spending your margin?
Jenna talks through how summer is more of a feasting season.
More fun, more food, more vacation, more friend time, more movies, more spending, etc.
After a few years of "watching" her tendencies in the summer is to get out of balance with pleasure habits where overindulgence doesn't lead to higher levels of joy.
Maintaining some level of investment into more purposeful habits (God time, connection with her husband, etc) produces contentment in a way being too pleasure focus can't.
Walk away: asking yourself if the extra margin your summer schedule gives you- are you using it well? If not- how would you like to recalibrate your consumption to finish the season well?

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Episode 35: Re-establishing habits after vacation Jul 08, 2024

Show notes

We've all felt the disorder that comes:
after vacations
or holidays
or after you have company stay with you.
In this episode Jenna talks about establishing realistic timelines to get back to normal with your habits and some crucial self-talk to combat the anxiousness that rises with you knee deep in the process.
5 cornerstones habits that are helpful to quickly re-establish to normal life

normal sleep schedule: bedtime & awake up time
food habits: including grocery shopping & meal prep
spending habits: purposely slowing your roll to combat "vacay mode"
entertainment habits: movies/shows/fiction books/etc
fitness: jumping back into my normal routines

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Episode 34: Habits of processing rejection Jun 18, 2024

Show notes

Check out Jenna's mini e-course: Setting up Your Summer
It's a guide to help you design a summer in which you thrive.
Click here for the course

This episode is a unique one that came from an encounter Jenna had around the rejection Jesus' experienced on the road to calvary and how it applies to the rejection we experience in relationship.
Our prayer is that the Holy Spirit meets you while listening to this episode & you have your own encounter that brings healing & wholeness to any lingering pain of rejection you have.

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Episode 33: Seasonally Editing Your Habits Jun 10, 2024

Show notes

Click here for Jenna's E-course: Setting-up Your Summer
THE MOST unnecessary killer of thriving habits: not editing your habits with season shifts. Our habits don't live alone- they're very interconnected.
Therefore as our schedules shift with a change of season (both calendar seasons & life transitions) it's vital to look at how these effect other habits too!
Our anchor moments/cues for certain habits disappear or change with the seasons so if we don't intentionally edit them & pick new ones- we can accidentally kill a habit that was thriving in the past.

Ask yourself:

What thriving habits in my life need new "cues" for when to execute that habit b/c the original "when" disappeared from my schedule?

No need to kill any thriving habit- just take some time to think of new ones that will work in this season.
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Sharing is caring. Thank you!! ✨🖤

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Episode 32: Summer Habits Jun 02, 2024

Show notes

Click here for Jenna's E-course: Setting-up Your Summer
Most of us have visions of fun filled summers, but Jenna shares how she had some shame about how their summers usually turned out vs her expectations of the summer.
A few years ago, She started using the principles she's learned around habits to intentionally build a plan to support their summer hopes... and it was a game changer for their family.
In this episode:

we'll take a moment to break off any lingering shame if you've judged yourself for how past summers have played out.
define what your expectations are for this summer
kick out any lingering idealism & remind yourself 70% is the goal
look at how <all or nothing> can show up in our summer plans
you're not alone if summer holds some loneliness
the importance of balancing too many plans/habits with too little (How both cost you connection)

If this episode was helpful: check out Jenna's mini ecourse that is a deeper dive into summer habits. It's a guide to help you design a summer in which you thrive.
Click here for the course

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Episode 31: Friend Habits- Getting excluded & Excluding people May 24, 2024

Show notes

Buy Jenna's mini-course: Setting-up Your Summer.
<click here>
We know- it is not possible that all our friends hang out together all the time, but there is very real pain that happens in us when we don't get included in an event.
It can also be challenging when you're the one doing the inviting. For a ton of valid reasons- we cannot include everyone in all our plans, but that can cause pain in others who we love.
This episode unpacks some thought habits Jenna through when:

she is excluded
when she excludes

It is an impossible goal to not ever cause your friends pain nor have pain caused to you... but it IS possible to have habits in place to repair connection & process pain when this happens.
When our pain goes unprocessed it often spoils into bitterness & offense. Those two harm us the most. When they grow- they're self sabotaging so it's best to regularly check our hearts to see if any is growing that we need to deal with.

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