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.

Are you always in a rush, always overwhelmed, always on the verge of something? Do you secretly feel more comfortable in crisis than in calm? You're not alone — but you are allowed to break up with the chaos. In this episode, Krista along with her cohosts Chauntel and Tom explore the sneaky addiction to urgency, how some of us become emotional firefighters by default, and how to reclaim peace as your new baseline.

We cover:

 * How adrenaline becomes your fuel (and how to stop guzzling it)
 * Signs you might be creating chaos
 * What to do when others thrive on crisis
 * Real, tangible steps to replace drama with stability

Crisis Mode Is Not a Personality Trait

In this episode of Exhausted Sparrows Unite, we’re diving headfirst into the myth of balance—because if one more person tells you to "just find balance," you're going to launch a yoga mat out the window. We’ll explore why the idea of perfect balance is a trap, how it leads to burnout, guilt, and unrealistic expectations, and what to aim for instead. (Hint: it’s not color-coded planners or perfect symmetry.)

You’ll learn practical ways to manage shifting priorities, emotional energy, and the constant juggle of being a caregiver, overachiever, feeler-of-all-the-things, and actual human being. Because balance isn’t a tightrope—it’s a rhythm. And sometimes the music is chaos, and that’s okay.

Key Topics Covered:

 * The “Balance” Myth: Why it was never meant to work for people with full hearts and fuller calendars.
 * The Emotional Load See-Saw: When you’re carrying everyone's feelings and your own—plus the grocery list.
 * Redefining Balance: What it can look like if we stop chasing perfection and start honoring seasons.
 * Energy Management > Time Management: Because you can’t schedule a meltdown for 3:30.
 * Permission to Drop Balls: Spoiler alert: some are rubber, some are glass.
 * Practical Tips for Living Imbalanced (on purpose): 
   * Creating “anchors” not  “schedules”
   * Identifying your non-negotiables
   * Building in space for  restoration and rest—not just productivity

Balancing Is For Gymnasts, Not Grown Women Who Carpool

Have you ever found yourself questioning your success, minimizing your achievements, or wondering when everyone will “find out” that you have no idea what you're doing?

In this deeply honest episode, hosts Krista Jones, Chauntel Shaffer, and Tom Morel dive into imposter syndrome — what it is, why it shows up, and how to stop it from holding you back. From the boardroom to the classroom to your own kitchen table, imposter syndrome doesn’t discriminate. It affects high achievers, creatives, caretakers, entrepreneurs, and especially those breaking barriers.

They share personal stories, surprising statistics, and expert insights — plus tools, quotes, and affirmations to help you reclaim your worth and quiet that inner critic.

Because here’s the truth: you’re not a fraud — you’re just human. And you’re more than enough.

Imposter Syndrome- Why You Feel Like a Fraud (And Why You're Not)

You’re not “just a mom”—you’re the chef, the scheduler, the therapist, the human Kleenex, and the keeper of literally everything. If this were a paid job? You’d be raking in six figures… plus hazard pay.

In this episode, we dive into:
- What your unpaid labor is actually worth
- Why doing everything still feels like nothing
- The resentment spiral of invisible work
- And how to reclaim your worth—even when no one’s clapping

Here’s the truth: you don’t need a paycheck to prove your value.
Your love, your effort, your exhaustion—they mean something.
Even if the world doesn’t always see it, we do.
And we’re clapping for you—loudly.

CEO of Everything, Except a Paycheck!

You want to delegate—but the second it’s not done your way, you want to snatch it back and never ask again. Sound familiar? This episode breaks down the emotional weight of delegation, why it sometimes flops, and how to move past perfectionism to a place of peace. If you’re tired of doing it all—but can’t seem to let go—this one’s for you.

In this episode:

· Why delegating can feel like a threat to your identity

· What to do when delegation doesn’t go well

· How to rewire your brain for “good enough”

· The guilt hangover and how to stop internalizing support as failure

Let It Go (Sort Of): Why Delegating Feels So Hard—and How to Actually Make It Work

Ever feel like you’re the only parent who missed the sign-up sheet... again? Or maybe you showed up with store-bought cookies and a deep sense of shame because Kara made gluten-free galaxy cupcakes with homemade fondant planets?

Welcome to the battlefield of PTA guilt and working mom burnout—where expectations are sky-high, time is scarce, and your worth gets measured by how many spirit week themes you remembered.

In today’s episode of Exhausted Sparrows Unite, we’re pulling back the curtain on the emotional tug-of-war so many moms feel: wanting to be involved but also wanting to hide in your car with fries and silence. Spoiler: you’re not alone.

Topics We’re Tackling:

The Performance Olympics of Modern Motherhood
- How we equate “showing up” with “showing off”
- Why every bake sale, field day, and committee meeting can feel like a referendum on your parenting

Working Moms vs. Volunteer Culture
- Let’s talk about the built-in privilege of “being available” during school hours
- Why no one wins when we shame each other for doing too much or too little

Redefining Participation Without Losing Your Sanity
- How to set boundaries, manage the guilt, and get involved your way
- Permission slip: "Being a good mom does not require being on every committee."

Key Takeaways:

 * Guilt thrives in silence. Say it out loud: You’re      allowed to have limits.
 * The Pinterest-perfect moms? Often just as overwhelmed.
 * “Opting out” doesn’t mean you don’t care—it means      you’re managing your bandwidth.
 * Being present for your kids starts with not being      stretched so thin you disappear.

Survival Stories: I Lived Through the PTA Bake Sale

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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