You walk into a room. You know you came in for something important. And then… poof. Gone. You stand there blankly, questioning everything from your memory to your hormones to your life choices.

Welcome to the club.

In this episode, Chauntel and I are talking about why your brain forgets things the moment you cross a doorway — and why it’s probably not early dementia, but a delightful cocktail of stress, exhaustion, and hormones.

We’ll unpack the “doorway effect,” menopause brain fog, and the crushing mental load that makes even simple thoughts vanish. And we’ll laugh about it, because what else are we gonna do? Cry? (Actually, yes — but that’s the hormones, too.)

So grab your drink of choice — coffee, wine, electrolyte water — and join me in the fog. We’ll find our way out together… eventually.

Wait.... Why Did I walk In Here Again?

This week on Exhausted Sparrows Unite, we dig into the psychology and neuroscience of your inner voice. Discover how the critical thoughts you hear aren’t random — they’re learned, absorbed, and reinforced over time. We’ll unpack how to identify which voices aren’t yours, how to challenge old conditioning, and how to rebuild your internal dialogue from the ground up.

What You’ll Learn:

 * How your inner voice develops      from childhood feedback.
 * Why the brain prefers familiar      pain to unfamiliar peace.
 * The neuroscience behind chronic      self-criticism and shame.
 * How to use CBT and      self-compassion tools to rewire thought loops.
 * Practical steps to create a      kinder, authentic inner dialogue.

Memorable Quote:

“You learned your voice before you even had one. But it’s never too late to teach it the truth.”

Key Takeaway:
You are not the sum of the voices you’ve internalized — you’re the silence underneath, waiting to be heard.

The Tape You Didn't Record: Rewriting Your Inner Voice

In this episode of Exhausted Sparrows Unite, Krista and Chauntel explore the invisible yet undeniable currents that shape our relationships — the energy we feel from other people. Feeling anxious, exhausted, or uneasy around certain people? That’s your body and nervous system picking up signals you can’t always name — and you’re not imagining it.

We’ll talk about:

· How your body reads the energy of people and spaces.

· The science behind emotional contagion and mirror neurons.

· Why caregivers and empaths are extra sensitive to vibes.

· How to protect your energy without shutting down or isolating.

· Ways to attract and cultivate relationships that match your authentic frequency.

If you’ve ever questioned your instincts or felt overwhelmed by other people’s energy, this episode will help you trust yourself and your superpower: your vibe.

Reading the Energy in the Room….No, You Aren’t Crazy

We all have one. That voice in your head that tells you you’re not good enough, smart enough, thin enough, strong enough. The critic that nitpicks every move you make, magnifies every flaw, and never seems to let you off the hook. It’s exhausting — and it’s lying to you.

In this episode, we’re taking a deep dive into the inner bully — what it is, where it comes from, and why it’s so damn hard to shut up. More importantly, we’ll talk about how to push back, reframe the lies, and start rewriting the story you tell yourself. Because you are not your worst thoughts.

Inside this episode:

 * The science behind self-criticism: why our brains default to the negative.
 * The emotional toll of living with a relentless inner bully.
 * The difference between healthy self-reflection and destructive self-talk.
 * Practical tools to catch, challenge, and change those inner narratives.
 * One small action you can take today to loosen the critic’s grip.

If you’re tired of feeling like your biggest enemy lives in your own head, this episode is for you. The bully isn’t truth. It’s just noise. And you are stronger than it.

The Invisible Bully That Lives in All of Us

Being a caregiver can feel like living in two worlds — one where your time, energy, and heart are poured into someone else’s survival, and another where friendships quietly slip away. The dinners you can’t attend, the texts you forget to answer, the invites that stop coming… and suddenly you realize you’re lonelier than you’ve ever been.

In this episode, we’re naming the reality of caregiver isolation. We’ll talk about why the “friend fade” happens, the grief and guilt that come with it, and how to start rebuilding connection — even when your energy feels completely spent.

Inside this episode:

 * The hidden cost of caregiving on friendships and social life.
 * The “friendship maintenance energy” caregivers don’t have to spare.
 * How isolation impacts mental and physical health.
 * Practical, doable ways to reconnect when you’re drained.
 * Gentle scripts to reach out without guilt.

If you’ve ever felt invisible in your caregiving role, this episode is for you. You are not alone — and your friendships don’t have to disappear forever

The Friend Fade: Caregivers and the Cost of Social Disconnection

We all face hard things—some we choose, like running an overnight Ragnar relay race, and some that choose us, like the unexpected challenges life throws in our path. In this episode, I share stories from my recent Ragnar experience and unpack the life lessons tucked inside the exhaustion, teamwork, and grit it demanded.

We’ll talk about:

· Why choosing to do hard things builds resilience for the challenges we don’t choose.

· The power of small steps when the finish line feels impossibly far away.

· How leaning on others (and letting them lean on us) makes the impossible feel doable.

· Practical tools to help you face your own “Ragnar moments” in life—whether that’s in your career, your health, your relationships, or just surviving the daily grind.

This is a conversation for anyone who’s ever felt tired, stretched thin, or tempted to quit. Because sometimes the biggest victories aren’t about winning—they’re about showing up, keeping pace, and realizing you’re stronger than you thought.

Doing the Hard Things: What Running a Ragnar Taught Me About Life

That voice in your head — the one that tells you you’re not smart enough, strong enough, thin enough, good enough? It’s lying. In this episode of Exhausted Sparrows Unite, Krista and Chauntel break down where the inner critic comes from, why we believe it, and how to shut it up once and for all. Packed with science, stories, and practical tools, this episode will help you reclaim your worth and start speaking to yourself with the kindness you actually deserve.

You’ll Learn:

· Why your brain is wired for negativity (and how to fight back).

· How the inner critic sabotages your work, relationships, and confidence.

· Six tools to challenge the critic and practice self-compassion.

Your Inner Critic is a Terrible Life Coach

Ever feel like your life is just one giant junk drawer? The laundry chair, the inbox with numbers too scary to click on, the friendships you keep out of guilt, and the emotions you swear you’ll “deal with later”? That’s clutter—and it’s not just in your house. It’s in your brain, your heart, and even your relationships.

In this raw and honest episode of Exhausted Sparrows Unite, Krista confesses her own clutter struggles (spoiler: the laundry chair makes an appearance) and digs deep into how clutter sneaks into every corner of our lives:

- Emotional Clutter – the grief, guilt, and unspoken feelings that weigh more than any box in the garage.
- Mental Clutter – the tabs in your brain, the invisible load, and why decision fatigue is wrecking your focus.
- Physical Clutter – the piles on the counter that keep cortisol high, mess with your eating, and even steal your sleep.
- Relational Clutter – the draining friendships, the unspoken expectations, and why couples fight about “stuff” more than money.

You’ll hear surprising research, practical tips, and yes, some laugh-out-loud confessions about cheese graters and frozen brain tabs. But more than that, you’ll walk away with permission to let go—of stuff, of guilt, of noise—so you can finally make room for peace.

Because peace doesn’t come from a spotless house or an empty inbox. It comes the moment you exhale and realize: you don’t have to carry all this anymore.

What You’ll Learn in This Episode:

 * Why clutter isn’t about laziness—it’s about postponed decisions.
 * The surprising ways clutter affects your stress, eating, and even sleep.
 * How to start clearing mental, emotional, physical, and relational clutter (without burning out).
 * Small, doable habits that make space for peace and rest.

Decluttering the Four Rooms: Heart, Head, Home, and Human Connections

Your brain loves a good disaster movie — and sometimes it casts you in the starring role. A late text reply? Suddenly your relationship is over. A headache? Must be a brain tumor. A mistake at work? Clearly the end of your career. Sound familiar? That’s catastrophizing.

In this episode of Exhausted Sparrows Unite, we’re diving deep into why our minds default to worst-case scenarios, how catastrophizing keeps us stuck in stress mode, and—most importantly—how to quiet that inner alarm bell.

We’ll talk about:

- Why catastrophizing is a survival instinct gone rogue

- The everyday ways it shows up in relationships, parenting, health, and work

- The hidden cost of living in “apocalypse mode”

- Practical tools to break the spiral and reclaim your peace

If you’ve ever turned a stubbed toe into the end of the world in your head, this episode is for you. Let’s laugh, get honest, and learn how to stop letting imaginary disasters steal our energy.

I've Got 99 Problems, 90 of Them Are Made Up in My Head

Have you ever been surrounded by people and still felt completely unseen? Or sat in silence and felt a sense of peace wash over you? There’s a difference between being alone and being lonely — and understanding it can transform the way you relate to yourself and others.

In this episode, we unpack:

 * Why alone is empowering, and loneliness can be a silent wound.
 * The science showing how chronic loneliness impacts your brain, heart, and immune system.
 * How intentional solitude can boost creativity, clarity, and emotional resilience.
 * Practical steps to turn loneliness into healthy, restorative alone time.

Join us as we explore the emotional, psychological, and biological sides of solitude and connection — and learn how to tell the difference between the two in your own life.

Alone is a Choice. Lonely is a Wound.

Welcome to your sanctuary for self-compassion. Hosted by Krista Jones, Founder of Sparrow’s Nest, this podcast is for those striving to protect their peace, establish healthy boundaries, and embrace the art of showing yourself grace. Each week, we explore empowering discussions, practical advice, and heartfelt stories that encourage you to find balance in the chaos of life. Join us on a journey of self love and become a guardian of your own peace.

Krista Jones

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