Do you ever feel like your week is running you instead of you running your week? I know I do! My friend Heather Brown joins me to talk about simple, practical ways we can care for our minds, bodies, and spirits without adding another overwhelming item to our to-do lists. We talk about creating intentional rhythms, managing chronic stress, protecting what matters most, and letting God help us see where our lives need a reset. Heather also shares some incredibly doable ways to slow down and care for ourselves in the middle of real, busy life. If you're tired of running on empty, this conversation is for you.

Remember, I'd love to connect more on Instagram, where you'll find me at @donnaajones. And don’t forget to subscribe so you don’t miss a single episode!

Xo,

Donna

Key Takeaways:

0:02:24 - “Sunday Reset” for Overwhelmed Women

0:08:34 - Start With God’s Vision for Your Week

0:17:18 - Chronic Stress and the Overloaded Nervous System

0:21:19 - Box Breathing as a Daily Reset Tool

0:24:34 - Simple Hydration & Salt Hacks for Energy

What We Talk About

• Why busy women so easily end up running on empty
• What it means to love your neighbor as yourself
• Heather's Sunday Reset and how to begin creating one
• Asking God what your ideal day and week should look like
• Making your calendar reflect your actual priorities
• Recognizing where distractions are stealing your time
• Prioritizing your closest relationships
• How chronic stress affects the body
• The importance of sleep and true rest
• Using box breathing as a quick way to calm your nervous system
• Simple ways to incorporate prayer, Scripture, and worship into everyday routines
• Creating small habits that support your physical, mental, relational, and spiritual health
• Why caring for yourself sets an example for your children and family

Heather's Sunday Reset

Heather's approach begins with slowing down long enough to intentionally look at your life with God instead of simply reacting to everything coming at you.

1. Start with God.

Ask: Lord, what do You want this season, week, or day to look like?

1. Identify what matters most.

Consider your relationship with God, your closest relationships, your physical and mental health, and the specific calling God has placed on your life.

1. Look honestly at your calendar.

Do the things taking up your time match the things you say are important?

1. Find the gaps and distractions.

Ask where you're wasting time, what may need to be removed, and which habits aren't serving you well in this season.

1. Put your priorities on the calendar.

Schedule the important things instead of assuming they'll happen once everything else is done.

1. Reset instead of expecting perfect balance.

Some weeks will get crazy. The goal isn't perfection; it's recognizing when you've gotten off track and intentionally resetting.

A Simple Stress Reset: Box Breathing

Heather also shares a practical breathing exercise you can use in just a few moments:

Inhale for 4 → Hold for 4 → Exhale for 4 → Hold for 4

Repeat for a few cycles to intentionally slow your breathing and create a moment of calm.

Donna’s Resources:

Order a copy of my latest book - 

Healthy Conflict, Peaceful Life: A Biblical Guide to Communicating Thoughts, Feelings, and Opinions with Grace, Truth, and Zero Regret. 

It is available anywhere books are sold– here is the link on Amazon. 

If you need a helpful resource for someone exploring faith and Christianity or simply want to strengthen your own knowledge, you’ll want a copy of my book, Seek: A Woman’s Guide to Meeting God.

It’s a must for seekers, new believers, and those who want to deepen their faith.

Connect with Heather:

Heather’s Website: www.healthybyheatherbrown.com

Healthy by Heather Brown Podcast: https://mylifewellloved.com/podcast

Let’s Connect:

Instagram: @donnaajones    

Website: www.donnajones.org    

Donna’s speaking schedule: https://donnajones.org/events/