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-compassion
The 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 response
Jen 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:
This episode is especially powerful for anyone who:
At 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.
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Chapters
00:00 Navigating New Year's Resolutions
12:50 The Struggle with Self-Talk and Compassion
15:53 The Struggle with Self-Judgment
23:30 Reframing Failure as Growth
32:34 The Journey of Self-Compassion
39:17 Navigating Negative Self-Talk
41:35 Celebrating Progress Over Perfection
43:41 Outro
