Hey, Birdie Moms! 👋Can you believe we’re wrapping up 2024 already? A huge thank you for being part of our community this year—whether you’ve been here since the beginning or just hopped on the Birdie train. We’re raising a virtual glass (filled with coffee ☕, of course) to you, our amazing crew, and all the moms who shared the love with others.

We’ll see you back on January 7, ready to kick off 2025 with more laughs, advice, and whatever pop culture moment is making waves—maybe the next "Stranger Things" season or another Taylor Swift twist. Until then, take a breather and enjoy the holidays!

• Forget Resolutions: Here’s a Fresh Start for the New Year

• Sleep Soundly: The Buzz About White and Brown Noise

• Period Anxiety? Here’s How to Calm Your Hormonal Storm

SNIPPETS

GROWTH

Fresh take on starting fresh.

New year, new you? Maybe. But if resolutions feel like last year’s leftovers, here are some creative ways to reset without the pressure.

🗣 Choose a Nudge Word

Instead of a rigid goal, pick a word to guide your year—like focus, play, or brave. Think of it as your personal cheerleader, nudging you toward positive change every time it crosses your mind.

🚫 Make a “To-Don’t” List

This year, instead of adding to your plate, consider what you’re done with. Overcommitting? Saying “yes” when you mean “no”? Write it down, cross it off, and reclaim your time.

🗓 Monthly Resolutions

One-year commitments are intimidating. Instead, test-drive a habit for a month—Journaling January or Screen-Free February—and see what sticks. Bonus: no year-long guilt if it doesn’t.

🎯 Set Mini-Goals

Big goals can overwhelm. Break them into bite-sized wins. Start with a ten-minute walk three times a week. Build from there. Progress, not perfection.

📚 Focus on Healthy Pleasures

Who says resolutions need to be grueling? Make a list of joyful goals: take a nap, schedule regular pedicures, or finally read that stack of books. Self-care is always in style.

✍️ Write a Personal Mission Statement

Define your purpose with a mission statement. It’s your “why” for the year ahead and a compass for making decisions. Plus, it feels way more intentional than “go to the gym.”

The takeaway? Resolutions aren’t the only path to self-improvement. Whether you’re crossing things off a “to-don’t” list or embracing mini-goals, a little creativity can turn your fresh start into something that actually sticks. No guilt required.

HEALTH

Snooze tunes.

Can’t sleep without noise? You’re not alone. Some people need a white noise machine, a fan, or even a trusty rerun of The Office to catch some Z’s. And according to experts, this is more common (and beneficial) than you might think.

Here’s why noise might be the real MVP of your bedtime routine:

🧘 It calms anxious minds. For those prone to nighttime overthinking, silence can feel like an invitation for intrusive thoughts. A little background hum—like white or brown noise—can create a comforting distraction.

🔇 It drowns out disruptions. Barking dogs, noisy neighbors, or your fridge auditioning for Stomp? Noise can mask those sounds and help you drift off.

🤫 Silence is… awkward? If you’re used to the constant buzz of life (kids, traffic, office chatter), pure quiet can feel unsettling. Enter: noise to the rescue.

🏠 It feels like home. Grew up in a loud household? Fresh out of a dorm? Your brain might associate noise with comfort and familiarity.

What’s the best noise to use?

• White noise: A static-y blend of all sound frequencies. Think: a fan or white noise machine.

• Brown noise: Deeper, bass-heavy tones—perfect for drowning out disruptions.

• Pink noise: Softer, more even frequencies (like rainfall).

Pro tip: Skip the TV or music. Jarring changes in volume can actually keep your brain alert instead of relaxed.

Ready to snooze smarter? Try a sound machine, a noise app, or even a good ol’ fan. And for extra soundproofing, think rugs, curtains, or sealing window gaps. Because everyone deserves their eight hours—even if it comes with a side of whooshing sounds.

AND ALSO

When it’s that time of the month.

If you're feeling extra anxious during your period, you're not imagining it—and you’re definitely not alone. Studies show 64% of people who menstruate experience a spike in anxiety around that time of the month—and there's a real biological reason behind it. Here’s how to handle it:

1. Check Your Birth Control

Hormonal shifts before your period can trigger anxiety. Dr. Joshua Klein suggests combination oral contraceptives (like YAZ) to help stabilize hormone levels. They can balance progesterone and estrogen to reduce mood swings and anxiety.

2. De-Stress Regularly

Health psychologist Alice Domar recommends a daily relaxation routine—even 10-15 minutes of deep breathing or meditation can help. Consistency is key to reducing PMS-related anxiety.

3. Prioritize Sleep

Lack of sleep makes anxiety worse. Aim for 7-8 hours a night, especially in the days leading up to your period. If your mind races, try a nap or some quiet time to recharge.

4. Get Moving

Exercise helps combat the anxiety caused by hormonal drops. Even a daily walk can boost endorphins and improve mood.

5. Know When to Seek Help

If anxiety is seriously affecting your daily life, you might have PMDD (premenstrual dysphoric disorder). Keep a symptom log and talk to your doctor for support.

There’s no shame in feeling this way—and with the right strategies, it’s totally manageable!

TRENDING

🌟 Meet the world’s most powerful women of 2024—ranked and ready to inspire!

🧥 Stay chic this season with 8 winter coat trends everyone’s obsessing over.

🎄 Turn your holiday lights stroll into a game with this printable scavenger hunt!

🎶 This viral ‘Just a Mom’ song has parents everywhere feeling all the feels.

🐾 Move over reindeer—capybaras are the holiday season’s new “it” animal!

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