When a parent leads with intention, children begin to see the world through a lens of appreciation rather than scarcity. A simple gratitude rhythm can transform daily routines, soften challenges, and help everyone notice the good that often goes overlooked. With just a few minutes of mindful attention each day, the entire household can develop a habit that nurtures resilience, empathy, and joy.

Key Takeaways

• Gratitude becomes easier when it’s woven into everyday moments. Small, consistent rituals make the practice feel natural and sustainable.

• Children learn gratitude by watching how you respond to life. Modelling appreciation teaches them to recognise positive moments even on hard days.

• A gratitude habit strengthens emotional bonds. Sharing meaningful reflections helps each family member feel seen, valued, and connected.

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HOST BIO

Your host, Dr Dunni, is the award-winning mum empowerment coach, Family doctor, International speaker, Best-selling author of the book ‘Every Mum is a Super Mum’ and a mum herself who is passionate about health and wellbeing. She is proficient in applying natural, scientific, and medical well-being concepts to explain practical ways and strategies in simple terms that promote the overall well-being of body, mind, soul, and spirit, and prevent ill health. This is made available by the provision of online courses, books, coaching and regular events where well-being strategies and tactics are shared to enhance holistic well-being. Learn more at https://www.drdunni.com

By regularly putting thoughts, emotions, and plans on paper, it becomes easier to navigate busy schedules with clarity and calm. This simple practice supports emotional balance while sharpening focus, ultimately making productivity feel more aligned and less exhausting. Journaling offers working mothers a gentle yet effective way to regain mental space, reduce overwhelm, and stay connected to what matters most.

Key Takeaways

• A clearer mind leads to better decisions.

  Journaling helps clear mental clutter, making it easier to identify and act on priorities.

• Awareness creates efficiency.

  Tracking emotions, energy levels, and patterns reveals when and how you work best.

• Small, intentional reflections build resilience.

  Consistent journaling turns challenges into opportunities for practical adjustments and personal growth.

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HOST BIO

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
Your host, Dr Dunni, is the award-winning mum empowerment coach, Family doctor, International speaker, Best-selling author of the book ‘Every Mum is a Super Mum’ and a mum herself who is passionate about health and wellbeing. She is proficient in applying natural, scientific, and medical well-being concepts to explain practical ways and strategies in simple terms that promote the overall well-being of body, mind, soul, and spirit, and prevent ill health. This is made available by the provision of online courses, books, coaching and regular events where well-being strategies and tactics are shared to enhance holistic well-being. Learn more at https://www.drdunni.com

We all face challenges. However, when we approach the journey of motherhood, embracing it as a marathon rather than a sprint, it makes a huge difference. Growth is the continuous process of becoming a better version of oneself. This conversation explores how to view experiences as learning opportunities, the impact of one's social circle, and practical ways to capture thoughts and reflections for personal development.

Key Takeaways

Pay attention to the journal prompts in this episode

"What is this situation teaching me?"

"Focus on the process, not just the outcome."

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Join the book club @ https://www.drdunni.club

HOST BIO⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
Your host, Dr Dunni, is the award-winning mum empowerment coach, Family doctor, International speaker, Best-selling author of the book ‘Every Mum is a Super Mum’ and a mum herself who is passionate about health and wellbeing. She is proficient in applying natural, scientific, and medical well-being concepts to explain practical ways and strategies in simple terms that promote the overall well-being of body, mind, soul, and spirit, and prevent ill health. This is made available by the provision of online courses, books, coaching and regular events where well-being strategies and tactics are shared to enhance holistic well-being. Learn more at https://www.drdunni.com

When you change the way you look at things, the things you look at change - Wayne Dyer.

Did you know the transformative power that can change our perspective can lead to personal growth and emotional resilience? Through personal anecdotes and practical advice, we explore the importance of gratitude in navigating life's challenges, reframing negative experiences, and fostering a positive mindset.

Key Takeaways

- Changing your perspective can shift your experience of challenges.

- Gratitude can be practised even in difficult situations.

- Finding silver linings can transform even the most negative experiences.

- Expressing gratitude can improve emotional health.

- Self-love is a crucial aspect of self-appreciation.

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HOST BIO

Your host, Dr Dunni, is the award-winning mum empowerment coach, Family doctor, International speaker, Best-selling author of the book ‘Every Mum is a Super Mum’ and a mum herself who is passionate about health and wellbeing. She is proficient in applying natural, scientific, and medical well-being concepts to explain practical ways and strategies in simple terms that promote the overall well-being of body, mind, soul, and spirit, and prevent ill health. This is made available by the provision of online courses, books, coaching and regular events where well-being strategies and tactics are shared to enhance holistic well-being. Learn more at https://www.drdunni.com

Motherhood can leave your hormones in chaos, leading to mood swings, fatigue, and that sense of “running on empty” are often signs your body’s internal rhythms need care, not control. The empowering truth? You can restore balance naturally by tuning into your body’s signals, nourishing yourself deeply, and managing stress with intention.

Key Takeaways:

• Feed Your Hormones, Don’t Fight Them:
  Prioritise real, nutrient-rich foods, especially protein, healthy fats, and cruciferous veggies, to support natural hormone production and balance.

• Stress Recovery Is the Secret Weapon:
  It’s not about eliminating stress, but teaching your body to recover. Gentle movement, deep breathing, and brief rest periods help keep cortisol (the stress hormone) in check.

• Sync With Your Body’s Rhythms:
  Your menstrual cycle offers a natural map for energy, focus, and rest. Working with those phases can transform your productivity, mood, and well-being.

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HOST BIO

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Your host, Dr Dunni, is the award-winning mum empowerment coach, Family doctor, International speaker, Best-selling author of the book ‘Every Mum is a Super Mum’ and a mum herself who is passionate about health and wellbeing. She is proficient in applying natural, scientific, and medical well-being concepts to explain practical ways and strategies in simple terms that promote the overall well-being of body, mind, soul, and spirit, and prevent ill health. This is made available by the provision of online courses, books, coaching and regular events where well-being strategies and tactics are shared to enhance holistic well-being. Learn more at https://www.drdunni.com

From sunlight that balances our body clocks to clean air that clears the mind, from the calming rhythm of natural soundscapes to the grounding touch of earth beneath our feet, the natural world actively supports our physical, mental, and emotional well-being. When we step outside, we engage with systems that our biology evolved to rely on. In doing so, we don’t just escape stress we recalibrate health at its roots.

Key Takeaways:

• Light resets your body and mind.
  Natural daylight aligns your circadian rhythm, boosts serotonin, and supports restful sleep effects artificial light can’t replicate. Just 20 minutes of morning sunlight can lift mood and sharpen focus all day.

• Air clears and revitalises.
  Fresh, well-circulated outdoor air lowers stress hormones and supports respiratory and cardiovascular health. Green spaces act as natural air filters, making every deep breath a small act of renewal.

• Sound restores inner balance.
  The gentle chorus of birds, rustling leaves, and flowing water calms the nervous system, lowers blood pressure, and reduces anxiety proven through multiple physiological studies on sound therapy in nature.

• Earth grounds and reconnects.
  Contact with soil or natural surfaces can reduce inflammation, improve circulation, and enhance mindfulness. Gardening, walking barefoot, or simply touching the earth deepens sensory awareness and emotional calm.

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HOST BIO

Your host, Dr Dunni, is the award-winning mum empowerment coach, Family doctor, International speaker, Best-selling author of the book ‘Every Mum is a Super Mum’ and a mum herself who is passionate about health and wellbeing. She is proficient in applying natural, scientific, and medical well-being concepts to explain practical ways and strategies in simple terms that promote the overall well-being of body, mind, soul, and spirit, and prevent ill health. This is made available by the provision of online courses, books, coaching and regular events where well-being strategies and tactics are shared to enhance holistic well-being. Learn more at https://www.drdunni.com

Being a working mother means you’re constantly switching gears, leading at work, nurturing at home, and trying to keep a little energy for yourself. It’s no wonder your hormones can feel off-balance. The truth is, your hormones respond to the way you live your daily life, including your rest, nutrition, physical activity, and even your social connections, as outlined in the SPOKE model.

Key Takeaways:

The SPOKE Model

S – Stay Connected
Nurture relationships that fill you up. Genuine connection lowers cortisol and boosts oxytocin — your natural stress reliever.

P – Prioritise Rest
Sleep is your nightly hormone reset. Aim for consistent rest so melatonin can do its job.

O – Optimise Nutrition
Fuel your body with real foods. Each meal helps balance insulin and other hormones naturally.

K – Keep Moving
Find joy in movement. A few minutes of walking or stretching can boost endorphins, regulate energy, and steady your mood.

E – Eliminate Toxins
Reduce exposure to chemicals in plastics, cleaners, and beauty products. Your liver and your hormones will thank you.

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HOST BIO

Your host, Dr Dunni, is the award-winning mum empowerment coach, Family doctor, International speaker, Best-selling author of the book ‘Every Mum is a Super Mum’ and a mum herself who is passionate about health and wellbeing. She is proficient in applying natural, scientific, and medical well-being concepts to explain practical ways and strategies in simple terms that promote the overall well-being of body, mind, soul, and spirit, and prevent ill health. This is made available by the provision of online courses, books, coaching and regular events where well-being strategies and tactics are shared to enhance holistic well-being. Learn more at https://www.drdunni.com

Between midnight feedings, early alarms, and never-ending to-do lists, sleep often feels like a luxury for mothers. But in truth, sleep is one of the most powerful tools for maintaining overall wellness.

When you prioritise rest, you’re not just recharging your body. You’re strengthening your ability to show up fully for yourself and your family.

1. Sleep fuels resilience – A well-rested mind and body can handle stress, illness, and daily challenges far more effectively.

2. Small steps matter – Even short naps, earlier bedtimes, or sharing nighttime duties can add up to meaningful rest.

3. Rest is a form of self-care – prioritising your sleep is not selfish; it’s essential to your health and sets a positive example for your children.

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HOST BIO

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Your host, Dr Dunni, is the award-winning mum empowerment coach, Family doctor, International speaker, Best-selling author of the book ‘Every Mum is a Super Mum’ and a mum herself who is passionate about health and wellbeing. She is proficient in applying natural, scientific, and medical well-being concepts to explain practical ways and strategies in simple terms that promote the overall well-being of body, mind, soul, and spirit, and prevent ill health. This is made available by the provision of online courses, books, coaching and regular events where well-being strategies and tactics are shared to enhance holistic well-being. Learn more at https://www.drdunni.com