Exhausted Sparrows Unite

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 t...

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 bac...

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:

...

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 ins...

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:

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:

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. Bec...

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...

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.

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...

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...

Ever stood in front of the fridge like it's a locked vault, hoping dinner will magically appear? Same. This week on Exhausted Sparrows Unite, we're tackling the chaos, guilt, and full-on emotional meltdowns that come with feeding your people every single day.

We’ll uncover how something as unsexy as meal planning can actually be a secret weapon for your mental health. (No, really—science says so.) It’s not about being a Pinterest mom. It’s about peace, predictability, and finally answering, “What’s for dinner?” without spiraling.

What We’re Dishing Up:

Ever re-read a one-word text 14 times trying to decode if your friend is mad… or just mildly annoyed… or possibly abducted by aliens who don’t believe in punctuation?

Same.

In this episode of Exhausted Sparrows Unite, we crack open the case files of overthinkers, people-pleasers, and empaths who walk into every room like emotional crime scene investigators. If you’ve ever left a conversation wondering if you sounded weird, or spiraled because someone said “k” instead of “okay,” this one's for you.

We’re diving into:

· Why we internalize other people’s tone, mood...

Have you ever sat in the middle of your life—your chaotic, heavy, heartbreakingly ordinary life—and thought, ‘Is this it?’ The bills, the appointments, the never-ending noise of things that feel urgent but not meaningful?

It’s in that moment—when the weight is real and the light feels far—that gratitude becomes less of a buzzword… and more like a lifeline.

This isn’t about pretending everything is fine. Gratitude isn’t blind optimism, and it’s not some cute affirmation on a pastel Post-it. It’s a fight. It’s a radical act of rebellion in a worl...

In this jam-packed episode, we dive into the truth about anxiety—the kind that helps, the kind that hurts, and how to tell the difference. Spoiler alert: feeling anxious doesn’t mean you’re broken, dramatic, or weak. It means you’re human.

We’ll unpack:

Episode Description:

If you’ve ever walked into a room and instantly felt off—like you just absorbed someone else’s anxiety without a word spoken—this one’s for you.

In this episode, Krista Jones dives deep into the world of empaths with her co-hosts, Chauntel Shaffer and Tom Morel.. We’re not talking about the Instagram quotes kind of empath—we’re talking about the real experience of carrying other people’s emotions, the neuroscience behind your sensitivity, and how this beautiful gift can become an emotional liability without boundaries.

From mirror neurons to...

This week, we’re canceling hustle culture, snubbing perfectionism, and embracing the wildly underrated art of being good enough. Because trying to be everything to everyone is exhausting, unsustainable, and—spoiler alert—it’s not necessary.

In this episode, Krista breaks down:

· The toxic myth of perfection and why it’s costing you your peace

· What “satisficing” is—and how it can actually make you happier than being the best

· How to let go of the gold stars and show up for your life without the burnout

· Why mediocrity in one area makes ro...

In this raw and revelatory episode, we dismantle the myth that forgiveness is about the other person. Spoiler alert: it’s not. This conversation dives into what forgiveness actually is (and isn’t), why we often resist it, and how to reclaim it as a radical act of self-healing. Whether you're holding onto hurt, waiting for an apology, or wondering how to forgive without letting toxic people back in—this one’s for you.

- What You’ll Learn:

You’re the one everyone leans on. The one who gets it done. Who keeps it moving. But behind the capable smile and the perfectly timed “I’m fine,” you're running on fumes. In this episode, we’re pulling back the curtain on what it really means to be “the strong one” — the emotional weight, the invisible expectations, and the silent burnout that comes with it.

Let’s talk about the exhaustion of being everyone’s anchor while silently sinking. And more importantly, how we can give ourselves permission to fall apart, rest, ask for help, and redefine what streng...

Ever feel like you're running a mental spreadsheet in the background at all times—while also making dinner, managing other people's moods, remembering dentist appointments, and pretending you're totally fine? Yeah. Welcome to the invisible load.

In this episode, we dive deep into the hidden mental and emotional labor so many of us carry—especially women, caretakers, and chronic over-functioners. From constantly anticipating everyone’s needs to absorbing emotional energy like a sponge, this is the work that doesn’t show up on a resume, but can absolutely burn you out.

We’ll explore:

In this episode, we unpack the compliment deflection reflex—why so many of us squirm, joke, or outright reject praise. From cultural conditioning to self-worth struggles, we explore the deeper reasons behind this awkward reflex and how to retrain ourselves to receive compliments with grace (and maybe even believe them).

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What You’ll Learn:
· Why compliments make us uncomfortable
· How deflecting praise is linked to low self-worth
· The difference between humility and self-rejection
· How to receive a compliment without spiraling into a self-deprecating monologue
· Simple, powerful ways to shift your refl...

“I’m fine.”
Translation: I’m spiraling internally while smiling like a pageant contestant.

Sound familiar? In this episode, we’re pulling the mask off the mask. Why do we pretend we’re okay when we’re absolutely not? Why do we default to “polite and pleasant” when what we really need is honest and messy? And how does this emotional censorship slowly eat away at our relationships, our health, and our sense of self?

This week, we’re talking:

In a world that’s supposed to keep us constantly connected, why are so many of us feeling so incredibly alone? In this deeply personal episode, we’re digging into the hidden epidemic of loneliness—what it really feels like, where it’s coming from, and why no amount of scrolling or small talk is filling the void.

We’ll explore how our modern lives have made connection harder than ever, why it’s so damn hard to admit we’re lonely, and the simple (but powerful) ways we can start rebuilding real relationships. If you’ve ever felt invisi...

Life doesn’t always go as planned. Sometimes, it completely falls apart—whether it’s losing a loved one, facing a major career change, or feeling lost in your own story. But rebuilding isn’t about going back to who you were—it’s about creating something new, one small step at a time.

In this episode, Krista and Chauntel dive deep into what it really takes to move forward after everything shifts. They’ll talk about the pain of starting over, the myths about healing, and the unexpected strength that comes from life’s hardest moments. If you’ve ever f...

In this episode, we’re diving into a topic that so many of us struggle with — boundaries.  If you’ve ever felt stretched too thin, said “yes” when you really wanted to say “no,” or found yourself drained from constantly trying to be everything for everyone… this one’s for you. 

We’ll chat about why boundaries aren’t about shutting people out — they’re about letting the right things in. You’ll hear about the sneaky guilt that shows up when you start saying no, and how to quiet that inner voice that tells you you’re being “selfish.” (Spoiler ale...

Episode Summary:
In today’s episode, Krista Jones and her crew challenge the work “hustle culture” and dive into the importance of taking breaks — whether you’re the boss or the employee. With co-host Chauntel Shaffer and special guest Stephen Whalen from Whalen Architecture, the trio explores the science behind rest, the role of leadership and setting boundaries, and practical tips for unplugging without guilt.

What You’ll Learn:
The Science Behind the Break: Why your brain needs downtime to boost creativity and prevent burnout.
-Boss’s Role: How leaders can set the tone for a no-guilt...

Who doesn’t love food? Food is more than just what is on your plate- it’s a lifeline, a comfort, and sometimes, even a form of healing. The choices we make about what we eat can shape our energy, our emotions, and even our ability to fight illness. But with so much conflicting information out there, how do we know what’s truly nourishing?

Join me, your host Krista Jones, as I sit down with my friend and farmer Matt Sabellico for a deep dive into the good, the bad, and the ugly about our food choice...

In this episode, Krista and Chauntel dive deep into the topic of mother guilt—an issue that all moms face at one point or another. We discuss the unrealistic expectations placed on mothers by society and themselves, and how these pressures can lead to feelings of inadequacy. Through personal anecdotes and shared experiences, we emphasize the importance of giving ourselves grace and recognizing the hard work we put into parenting. We talk about the pressure to be perfect on and offline, the importance of self compassion and the many times we have not gotten it right ourselves. We hope th...

Episode Overview:

In a world that glorifies hustle, have we forgotten how to rest? In this episode, we dive into the lost art of reclaiming downtime—how to slow down, unplug, and give ourselves permission to just be. We’ll explore why stillness isn’t laziness, how guilt-free rest can actually make us more productive, and the small ways we can start embracing quiet moments in our everyday lives.

What You’ll Hear in This Episode:

✅ Why we feel guilty about resting—and how to unlearn it
✅ The science behind why downtime fuels creativi...

In this episode, we explore the impact of overthinking on our mental well-being, especially how it can fuel anxiety. We break down the vicious cycle of overthinking and anxiety, and how it keeps us in a state of heightened awareness, making problems seem bigger than they are. Join me as we discuss practical strategies to manage overthinking, stop the mental clutter, and reclaim peace of mind.

In this episode of Exhausted Sparrows Unite, I’m joined by my good friend and radio buddy, Tom Morel, as we tackle a topic that resonates with so many of us: those sneaky, negative thought patterns—what I like to call “stinkin’ thinkin’.”

Together, Tom and I share funny, relatable stories about the times we’ve had to reframe our thoughts (spoiler: there’s some good laughter involved and a few a-ha moments for me) and dig into the science behind why our brains are wired to focus on the negative.

We’ll explore common mental fallacies...

In this heart-to-heart episode, I’m joined by my husband, a high school football coach, as we talk about how success in sports goes far beyond the final score. We dive into the lessons that kids learn from football that shape them for life, from resilience and teamwork to perseverance and leadership. Sometimes, the true victories aren’t measured in touchdowns—they’re found in the way players grow off the field and the lasting impact coaches have on their lives.

In this episode of Exhausted Sparrows Unite, we explore the transformative power of appreciating the small, everyday moments that bring us happiness. From savoring a morning coffee to cherishing a loved one’s smile, these moments are often overlooked but hold the key to a more joyful life. Together, we dive into the science behind small joys, share personal stories, and offer practical tips for cultivating gratitude and mindfulness. By the end of this episode, you’ll feel inspired to slow down, notice the beauty around you, and embrace the little things that truly make life extraordinary

In this heart-to-heart episode, we sat down with a group of thoughtful and candid 6th graders to explore their personal experiences with social media. These young voices gave us a glimpse into how platforms like TikTok, Instagram, and Snapchat shape their daily lives, relationships, and mental health. From the pressures of likes and followers to the challenges of navigating online drama, their insights are both eye-opening and profound.

We explored topics like:

Social media is everywhere, and for today’s youth, it’s almost unavoidable. While it can foster creativity and connection, its challenges—like its impact on self-esteem, mental health, and the pressure to fit in—can feel overwhelming, even catastrophic.

In this episode of Exhausted Sparrows Unite, I sit down with my good friend and social clinician, Jennifer Greene, to explore the rollercoaster of emotions that come with life online. Together, we unpack the challenges and celebrate the bright spots of social media, offering practical insights and tips to help young people develop healthier online habits and thrive i...

Asking for help can feel overwhelming, but it’s a crucial step toward living authentically and letting go of the pressure to be perfect. In this episode of Exhausted Sparrows Unite, we dive into why asking for help feels so difficult, how leaning on others can transform your life, and simple strategies to make it easier.

We’ll also explore the importance of giving yourself—and others—grace, and how shifting your mindset about needing support can lead to greater connection and resilience.

If you’ve ever hesitated to ask for help, this episode will remind you...

In this deeply moving episode, I sit down with my amazing friend, Jen Huber, a mother who faced every parent’s worst nightmare—the loss of her child, Emma to cancer. Through tears, honesty, and raw vulnerability, we talk about her journey of grief, love, and living authentically through it all.  This conversation is a reminder that even in the darkest times, love endures. Whether you’ve experienced loss or want to better understand how to support someone who has, this episode is for you.

Warning: This episode includes sensitive content around the loss of a child to canc...

In this heartfelt episode of Exhausted Sparrows Unite, I sit down with my friend Gisele White to unpack the complexities of grief and how to support someone facing the unimaginable. Grief is deeply personal and looks different for everyone, but offering support doesn’t have to be complicated or overwhelming.

This conversation is a powerful reminder that grief doesn’t come with a guidebook, and the best way to help is often through small, thoughtful gestures and simply showing up. If you’ve ever struggled to know what to do or say for someone experiencing profound loss, this e...

Christmas is often painted as the ‘most wonderful time of the year,’ but for many, it’s anything but. In this episode, we explore why the holiday season can be hard—whether due to grief, loneliness, family tensions, or simply unmet expectations. Join me as I share personal reflections, stories from others, and practical ways to navigate the season with grace, authenticity, and self-compassion. Let’s rewrite the narrative together, one small step at a time.

In this episode of Exhausted Sparrows Unite, we dive into the mental and emotional barriers that keep us from taking control of our fitness…Why does starting feel so hard? Why does waiting make it even harder?

Joined by my friend, a CrossFit owner who understands the struggle, we break down:

· How to overcome the fear of starting something new.

· The power of small steps that lead to big change.

· Why we often underestimate what we’re capable of.

· The surprising truth: You’re much stronger—physically and mentally—than you think...