Sunflower Sessions

In this episode of Sunflower Sessions, we explore what happens after reaching a big goal, milestone, or “finish line”—and the unexpected emotional crash that can follow. Have you ever felt lost, unmotivated, or strangely empty after accomplishing something important? Whether it’s finishing school, a major life event, a big trip, a project, or a personal achievement, many people experience what’s o...

In this mini episode we discuss the protective factors from episode 15, Maternal Role Overload. If you are a mother feeling overwhelemed, know that you are not alone, and that there is hope!

Mothers wear a lot of hats and sometimes it feels like we are wearing all of them at once. In today's episode, I open up about what it feels like to juggle motherhood, work, school, marriage, and everything in between. I share how noticing my own sense of overwhelm led me to ask a deeper question: what happens to us and to our families when moms carry too much for too long? This episode is for...

What happens when the routines that once worked suddenly do not anymore? In this episode, we talk about seasons of transition, the quiet loss of clarity that comes with change, and why feeling scattered is often a sign that something new is being created. Drawing from my studies and everyday experiences, this conversation explores how order is built slowly, how emotional availability is impacted b...

In this episode, I share how working with light through photography has shaped the way I understand people, connection, and truth. Light reveals. Shadows give depth. And the way we choose to look at one another matters more than we realize. This episode begins a new series about seeing each other clearly. Not rushing to label. Not flattening people into quick assumptions. But slowing down long eno...

The new year is loud. Full of goals, resolutions, and pressure to become “better” overnight. In this episode of Sunflower Sessions , Emily slows things down and invites you to set intentions rooted in clarity, values, and purpose. Drawing from Stephen R. Covey’s principle Begin With the End in Mind , along with real research on values based goal setting, this episode explores how light brings awar...

In this final episode of the Light and Truth Workshop Series, Emily discusses the importance of establishing boundaries with technology in family settings. She emphasizes the need for intentional action and collaborative discussions within families to create healthy media habits. The episode covers the significance of family councils, the role of parents as models for technology use, and practical...

In this episode, we take a deeper look at the research behind media and technology use in families, especially among teens. Drawing from my own research in a Child and Family Advocacy course through BYU Pathway, we explore why technology feels so hard to put down and what constant digital noise is doing to our mental health, emotions, and family relationships. This episode focuses on awareness and...

In this first episode of our three-part series, we explore how to bring awareness to technology use in our daily lives. Many of us reach for our phones automatically, often during family interactions, meals, or personal downtime. This episode will help you notice when, why, and how you use technology, and introduce the concept of LIGHT—awareness that leads to intentional choices. You’ll hear stori...

This episode explores the quiet but powerful practice of gratitude and how it strengthens families from the inside out. As we approach Thanksgiving, we look closely at the science of gratitude and why choosing to notice and appreciate the good can transform our relationships, deepen emotional safety, and increase connection within our homes. Research consistently shows that gratitude is more than...

In today’s episode, we explore one of the most hope-filled principles in all relationships: repair — the process of healing after disconnection. Research shows that strong relationships aren’t built on never fighting, but on learning how to come back together when things fall apart. Drawing from Dr. John Gottman’s decades of research, Dr. Becky Kennedy’s insights on emotional repair, and teachings...

In this lesson from the Light and Truth workshop, we explore one of the most powerful skills in relationships: learning to truly see each other. If you have ever felt misunderstood, disconnected, or stuck in the same patterns again and again, this episode will help you shift the way you show up in your closest relationships. We break down Gottman research on bids for connection, the tiny moments o...

Most relationship problems don’t start because we stop loving each other — they start because we stop *seeing* each other clearly. In this episode, Emily unpacks the research behind what it really means to understand and connect in our relationships. Drawing from the work of Carl Rogers (1961) and relationship expert John Gottman (Gottman & DeClaire, 1997; Gottman & Silver, 2015), this epi...

When your mind starts spiraling — pause, breathe, and ask: What’s actually true here? This is where guilt turns to compassion and chaos softens into calm. In this week’s podcast, we dive into the Truth step of the Light & Truth Workshop — reframing with kindness, choosing compassion, and befriending your inner co-pilot along the way. Something not discussed in this podcast is how we can fill o...

In this episode, we take the next step in our Light and Truth journey as we learn to see clearly by shining light on distorted thinking. Psychologists call these patterns cognitive distortions, you know those unhelpful stories our minds tell that cloud our peace. When we can name them, we can change them. Take a few quiet minutes with me to pause, notice, and gently label the thoughts that twist y...

Welcome to Part 1 of the Light + Truth Workshop Series! In this episode, Emily introduces the core principles of Light and Truth — a daily tool to help you see clearly through life’s storms. Together, we’ll talk about what it means to pause, bring awareness to your thoughts, and begin to notice where distortion might be clouding your perspective. You’ll learn the first step toward emotional resili...

Want a simple tool to see life more clearly? Welcome to Sunflower Sessions! I’m Emily, and in this first episode, I’m sharing the principles behind my Light and Truth workshop. Learn Lesson 1: A Daily Tool to See Clearly Through Life’s Storms. Discover how to spot common cognitive distortions like all or nothing thinking, mind reading, and catastrophizing, and reframe them with truth and self comp...