Feeling Stuck Already? How to Reset Through Micro Changes

In this thoughtful and deeply relatable episode of Chris and Jen in the Morning: Where Self-Care Meets Real Life, Chris and Jen unpack why New Year intentions often turn into self-criticism, and how micro changes—not massive overhauls—are the key to sustainable growth, resilience, and self-compassionThe episode begins with a grounding gratitude practice, reflecting on sunsets, chosen family, and the reminder that every day is a new beginning, even after setbacks. From there, the conversation turns vulnerable as Chris opens up about an intense moment of negative self-talk triggered by physical exhaustion and unmet expectations—revealing how easily good intentions can activate shame, fear, and our brain’s threat responseJen and Chris explore the neuroscience behind this spiral, including the role of the amygdala, perfectionism, and why failure—real or perceived—can feel like danger to the nervous system. Together, they challenge the idea that motivation must come from judgment and instead offer a compassionate reframe: you can fully accept yourself as you are while still wanting change.Throughout the episode, they share practical tools for getting unstuck:Reframing failure as data, not a verdictCelebrating effort instead of outcomesBreaking goals into small, achievable stepsTalking to yourself the way you would a close friendUsing affirmations, journaling, and trusted support to reset when you fall off trackThis episode is especially powerful for anyone who:Struggles with perfectionism or harsh inner dialogueFeels discouraged after falling off a goal or routineWants to build self-compassion without giving up on growthIs tired of “all-or-nothing” thinkingBelieves real self-care includes honesty, vulnerability, and kindnessAt its heart, this conversation is a reminder that progress isn’t linear, change happens in the in-between spaces, and falling off track doesn’t mean starting over—it means you’re still on the journey. You’re not at zero. You’re just at 8.5. And that still counts.Website - www.chrisandjenitm.comEmail - [email protected]   Voicemail and Text available at 940-278-8129Merch - https://chris-and-jen-itm.printify.me/Store - https://www.fabulousfavoritefinds.com/Chapters00:00 Navigating New Year's Resolutions12:50 The Struggle with Self-Talk and Compassion15:53 The Struggle with Self-Judgment23:30 Reframing Failure as Growth32:34 The Journey of Self-Compassion39:17 Navigating Negative Self-Talk41:35 Celebrating Progress Over Perfection43:41 OutroSupport the show