Journal Entries: Recent Episodes

Samantha Hawley

Journal Entries is a podcast for women looking to peel back the layers, understand why they feel stuck & gain clarity in their life so that they can make positive changes.

Your host, Samantha Hawley, believes that you can journal through anything as simple as why it's so hard to stop pressing the snooze button or as trivial as anxiety or why your relationship is struggling. She will help you do this in each Journal Entry (or, episode).

Tune in weekly to get tips, tricks and journal prompts as well as hear from guest speakers to help you to uncover your truths, gain clarity and make your move.

🎯 REGISTER NOW: FREE 20-minute workshop "Permission to Prioritize Your Energy": www.samanthapenkoff.com/energy-workshop. Happening on Tuesday, June 24th! Get daily permission slips that fuel you instead of drain you

You're doing all the "right" things—therapy sessions, morning workouts, self-care Sundays, those personal development books everyone raves about. So why are you still completely exhausted by 3 PM? Why does nothing seem to bring your energy back?

If you're a mom who loves your kids but feels constantly drained by them, and your job is starting to feel less and less fulfilling while your days become more mundane, this episode is exactly what you need.

In this 5-minute journaling session, you'll explore:

When you feel most drained during your day (and the specific triggers you might be missing)
What you're currently doing to boost energy—and why it's not working
The hard truth about how often you choose "should" over "want"
Why we leak energy through tiny decisions all day long as moms
The real solution that doesn't require adding anything to your plate

🌟 Ready to go deeper? Join the FREE workshop on Tuesday, June 24th to discover how to become an energized mom with daily permission slips that fuel you instead of drain you—even with your long to-do list: www.samanthapenkoff.com/energy-workshop

Key Insight: We're trying to add energy through external things like massages and girls' nights when we're actually leaking energy through micro-choices all day long. Every time we choose what we "should" do over what we genuinely want, we're draining ourselves.

Resources Mentioned: Calm Mind Blueprint: www.samanthapenkoff.com/calm-mind-pod * 🎯 FREE Workshop "Permission to Prioritize Your Energy": www.samanthapenkoff.com/energy-workshop*

Ways to work with Samantha:1:1 coaching: Now accepting applications, 2 spots open. Learn more here: www.samanthapenkoff.com/working-together

Peace & Confidence Collective: Where sensitive high-achievers transform emotional overwhelm into lasting peace through intimate, expert-guided support and authentic connection. Learn more here: www.samanthapenkoff.com/working-together

Connect with Sam on Instagram: https://www.instagram.com/samantha.s.says

Ever booked a 3:30pm massage and then almost canceled it five times because you felt guilty leaving work early?

That pit in your stomach when you think about doing something for YOU during work hours? My client Kristi knows it well. She's a CFO who couldn't shake the guilt of walking out while her team stayed until 5.

🎯 What you'll learn:

The "Autopilot Override Framework" that stops you from sabotaging your own self-care
Why your guilt is actually hurting your leadership and the mindset shift that changes everything
The visualization trick that makes your brain believe leaving at 3pm is totally normal (because it should be)
The exact conversation that shifted Kristi from "I'm being selfish" to "I'm modeling leadership"

This episode is for you if:

✓ You feel selfish every time you think about prioritizing yourself at work

✓ You want flexibility but worry about what your boss or team will think

✓ You're tired of coming home at 5pm and dumping all your stress on your family

✓ You know you need boundaries but don't know how to set them without guilt

The real transformation:

Instead of that Sunday scaries feeling about another week of overwhelm, you'll actually look forward to your days. You'll stop second-guessing every decision to put yourself first. And when you do leave early? Zero guilt—just confidence that you're modeling the kind of leadership you want to see.

Your evenings will feel completely different. No more collapsing on the couch, totally drained. You'll come home with energy left for the people and things that matter most.

Resources Mentioned:Calm Mind Blueprint: www.samanthapenkoff.com/calm-mind-pod

Ways to work with Samantha:* Calm Mind Blueprint - start the 5 day challenge to go from overwhelm to inner peace in just 2 mins/day. Start here: https://www.samanthapenkoff.com/calm-mind-pod * Peace & Confidence Collective: click here to get no strings attached details! * 1:1 coaching: Now accepting applications, only 2 spots left. Apply here. * Connect with Sam on IG: https://www.instagram.com/samantha.s.says

Tired of putting everyone else's needs before your own? In this 5-minute journaling session, you'll identify what self-care you're avoiding and uncover the real reasons why. Through 4 strategic prompts, you'll discover whose voice is keeping you stuck and how prioritizing yourself actually helps you show up better for everyone else.

Start the 5 Day Calm Mind Challenge, in just 2 mins/day!

What You'll Discover:* The specific self-care need you keep putting off (and why) * The story you're telling yourself about why you "can't" prioritize yourself * Whose voice is really making your decisions (spoiler: it's not yours) * How taking care of yourself creates a positive ripple effect for your family and work

2 Key Takeaways:* Self-awareness is the #1 indicator of success in personal and professional life * Resistance to self-care is your sabotage pattern showing up in real time

Perfect For:* Working moms who feel guilty taking time for themselves * Women who constantly put everyone else's needs first * Anyone who knows what they need but keeps making excuses * Moms stuck in survival mode who want to break the cycle of overwhelm

Mentioned Resources: Free Calm Mind Blueprint*: 5-day challenge with strategic journal prompts to go from overwhelm to inner peace (2 minutes/day). Click here to start!

Your Challenge:Take ONE small action toward the need you identified today. Not tomorrow, not when things calm down—today. Even 2 minutes counts.

Does this sound familiar? "I barely have time to breathe, let alone add another thing to my plate. Between crushing it at work, being present for my kids, and keeping our home running, when am I supposed to find time for me? I should be able to handle this on my own..."

If you're a working mom who feels maxed out but keeps pushing through, this episode is for you.

3 Game-Changing Insights You'll Discover:🔄 The Time Paradox Truth: Why the very thing you think you don't have time for is exactly what creates more time in your life (it's like refusing to stop for gas while running on empty)

⚡ The Energy Multiplication Effect: How my client Kristi, a CFO working 7-5 daily, transformed her exhausting evenings of crashing on the couch into energized time connecting with her husband—without changing her work schedule

🎯 The Root Cause Revelation: Why therapy, exercise, and self-care aren't fixing your overwhelm (hint: they're band-aids on symptoms, not solutions to the real problem)

By the end of this episode, you'll understand why you're actually wasting precious hours on patterns that drain you—and how to reclaim 3-4 hours each week without changing your schedule. You'll finally see the difference between being busy and being productive, and discover the one investment that transforms how you experience every other hour of your day.

Perfect For Working Moms Who:* Feel like they're running on empty but can't stop to refuel * Are crushing it at work but collapsing at home * Think "I should be able to figure this out myself" * Want to be present with their kids but feel constantly overwhelmed * Are tired of just surviving day-to-day instead of actually living

Key Topics Covered:* Time scarcity mindset vs. time abundance reality * The subconscious sabotage patterns keeping you stuck in overwhelm * Real client transformations: From survival mode to thriving * Why surface-level solutions don't create lasting change * The strategic approach to creating more time and energy * How my private coaching transforms your relationship with time

Featured Stories:* My personal journey from overwhelmed single mom to empowered entrepreneur * Kristi's transformation from exhausted CFO to energized working mom * The working mom who was "throwing everything at the wall to see what sticks"

Work With Samantha:* Calm Mind Blueprint - start the 5 day challenge to go from overwhelm to inner peace in just 2 mins/day. Start here: https://www.samanthapenkoff.com/calm-mind-pod * Peace & Confidence Collective: click here to apply & get no strings attached details! * 1:1 coaching: Now accepting applications, only 2 spots left. Apply here.

Remember: You don't need more time. You need to stop wasting the time you have on patterns that aren't serving you.

Learn how to FINALLY break your 'bad' habits! Like mindlessly scrolling when you should be present with your kids, or cleaning the house for the third time today instead of working on that side project you keep talking about.

Here's the thing nobody tells you: every "bad" habit you have is actually serving a purpose. That's why willpower alone never works.

In this 5-minute journaling session, I'll walk you through the exact 4-prompt framework that helped me break my Instagram scrolling habit (and discover what I was really searching for). Plus, I'm sharing a client example about compulsive cleaning that will make you rethink everything.

4 Breakthroughs You'll discover:* The hidden belief beneath every habit you want to break * Why your "bad" habits are actually protecting you * The 4 journal prompts that reveal what you're really gaining from unwanted behaviors * How to shift from self-sabotage to self-trust in real time

Perfect for you if:✓ You scroll when you know you should be present

✓ You have habits that make you feel guilty or frustrated

✓ You've tried willpower but keep falling back into old patterns

✓ You're ready to understand the "why" behind what you do

Grab your journal and let's do this work together.

Resources Mentioned:* Calm Mind Blueprint: www.samanthapenkoff.com/calm-mind-pod * Learn more about private coaching (2 spots open) or the Peace & Confidence Collective (small group coaching): www.samanthapenkoff.com/working-together

You know that feeling when you're taking a relaxing bath and you think "this would make such a good reel"? Yeah... that was my breaking point too. 🛁

I sat down to record this episode planning to share all my big insights from 30 days off social media. But here's the thing—I don't have it all figured out yet. And I'm giving myself permission to be okay with that.

If you're tired of your brain working in "social media clips" and putting pressure on yourself to have the perfect plan for everything, this one's for you.

Here's What Hit Me During My Detox:🧠 Your "inspiration" might actually be self-sabotage in disguise

🔄 You're not learning—you're unlearning

🎯 Discovery mode beats solution mode every single time

What Changes When You Stop Rushing to Figure It Out:* You'll stop second-guessing every decision at work because you're not comparing yourself to everyone else's highlight reel. * Those Sunday scares? They disappear when you're not mentally rehearsing how to be "more productive" tomorrow. * You'll actually be present during family time instead of thinking about what you should be doing or documenting for later. * And here's the big one—you'll wake up feeling inspired by YOUR life instead of burdened by everyone else's ideas about what your life should look like.

The Real Talk:This isn't about becoming anti-social media or having zero goals. It's about giving yourself permission to be in the messy middle without feeling like you're behind or doing it wrong.

Your brain doesn't need more input right now. It needs space to trust what it already knows.

Resources Mentioned:Calm Mind Blueprint: https://www.samanthapenkoff.com/calm-mind-pod

Sabotage Quiz: Click here for the quiz + custom journal prompt!

AI Limiting Beliefs Prompt: hello@samantha-says.com

Weekly Newsletter: https://www.samanthapenkoff.com/prompts

Work With Samantha:* Calm Mind Blueprint - start the 5 day challenge to go from overwhelm to inner peace in just 2 mins/day. Start here: https://www.samanthapenkoff.com/calm-mind-pod * Peace & Confidence Collective: click here to apply & get no strings attached details! * 1:1 coaching: Now accepting applications, only 2 spots left. Learn more here. Apply here.

Ever snap at your kids and immediately think "good moms don't do this"? You're not alone, and more importantly - that guilt is lying to you.

Click here to download the FREE Calm Mind Blueprint to go from guilt & overwhelm to inner peace & worthiness with steps to achieve it in just 2 mins/day.

In this quick journaling session, we're getting to the root of mom guilt so you can finally release the shame that's been weighing you down. Inspired by Tuesday's episode with Emily Rose Hardy, today we're applying her powerful framework to help you question those guilt-inducing thoughts and discover the truth: you're still a good mom, even when you're not perfect.

What You'll Journal Through:* The specific mom guilt situation that's been bothering you * The harsh thought that's making you feel terrible about yourself * How to question whether that belief is actually true * My reframing technique that replaces criticism with compassion & action

Perfect for the mom who's tired of beating herself up and ready to show herself the same grace she'd give her best friend.

Resources Mentioned:

Calm Mind Blueprint: www.samanthapenkoff.com/calm-mind-pod

The Blueprint is a guided 5-day experience that includes daily voice guidance, targeted prompts, and community support to help you move from overwhelm to lasting inner peace.

Click hereto download your free Blueprint and continue your journey to emotional freedom.

More Ways to work with Samantha:

1:1 coaching: Now accepting applications, 2 spots open. Apply here.

Are you caught in the cycle of mom guilt, constantly putting everyone else first and feeling like you've lost yourself in motherhood? In this episode, I chat with Emily Rose, host of the Worthy Mother podcast and certified motherhood studies practitioner, about breaking free from the shame spiral and becoming the main character in your own life again.

What you'll hear in this episode:* Why mom guilt is really about shame and how to move towards compassion * How to identify the underlying beliefs causing your guilt * The grief that comes with motherhood not looking like what you expected * Why doing things for yourself actually makes you a better parent (and models healthy boundaries for your kids) * Practical ways to make small "main character" choices daily

Emily shares a refreshing perspective that will help you give yourself permission to exist as more than just "mom" while still being the caring, present parent you want to be.

Connect with Emily:* Instagram: @honestlyemilyrose * Podcast: The Worthy Mother Podcast (link to my episode about how moms self sabotage) * Free Resource: 6 Steps to Overcome Mom Guilt: https://honestlyemilyrose.kit.com/guiltfreeguide * Sam's Calm Mind Blueprint: www.samanthapenkoff.com/calm-mind-pod

Ready to stop journaling aimlessly and start creating real breakthroughs?Start my free challenge "Calm Mind Blueprint" and learn my step-by-step process for transforming stress and overwhelm into inner peace and direction in just 2-5 mins/day Click here to start.

Remember to follow Journal Entries wherever you listen to podcasts and leave a review if this episode helped you!

Are you listening to this episode while simultaneously checking emails, making mental to-do lists, or feeling guilty that you're not doing enough? You're not alone! 🌟

In this powerful episode, I'm diving deep into why high-achieving working moms stay stuck in burnout cycles — even when they're succeeding by everyone else's standards — and helping YOU break through this burnout trap!

In this episode, these 3 strategic journal prompts will help you:* Discover the surprising way hyper-achieving might be holding you back from what you truly want * Identify your hidden fears about worth and identity that drive burnout cycles * Redefine success based on internal fulfillment rather than external validation

Journal Prompt Flow:1. Think about the last three times you pushed yourself to achieve more even though you were already exhausted. What exact thoughts were running through your mind in those moments? 2. What are you afraid would happen if you scaled back your achievements to prioritize your wellbeing? What part of your identity feels threatened by slowing down? 3. If your worth was completely separate from your achievements, what would success actually look like for you at work and at home? How would tomorrow be different?

Many of my clients were caught in cycles of proving themselves—trying to be the perfect mom, perfect employee climbing the corporate ladder, or never ruffling feathers—while missing what they truly wanted: acceptance, less pressure, and a feeling of ease and confidence regardless of what they're achieving.

It's time to finally start living a life you love!

Resources Mentioned:📝 Free 5-Day Calm Mind Blueprint - Ease your way into emotional clarity in just 2 minutes a day!

💫 Peace and Confidence Collective - Now open at pre-sale prices! Join my intimate small group coaching where we dive deep into topics like this.

Remember: true success includes your wellbeing, not just your achievements.

I'll meet you back here next week with another 5-minute journal prompt flow to help you trust yourself and create the life you actually want!

Join my weekly newsletter with more strategic journal prompts → www.samanthapenkoff.com/prompts

You know that moment when you're frantically getting everyone out the door while your 7-year-old suddenly can't find their favorite shirt, your partner hasn't noticed the lunch boxes still need packing, and your work phone is already pinging with messages? That's not just chaos—it's a neurological perfect storm. Your cortisol is peaking, your executive function is overwhelmed, and your brain is desperately seeking control. No wonder you snap.

In this tactical finale of our Let Them Theory series, I'm giving you specific scripts, science-backed strategies, and real solutions for applying Mel Robbins' viral concept during your most triggering moments as a working mom.

What You'll Discover: The Morning Rush Revolution: Why your brain is biologically wired for control during mornings and the 3-step approach that transforms chaos into calm—without requiring everyone to magically cooperate. Learn the science-backed "Let Them" technique actually builds stronger emotional regulation in your children while preserving your energy. * The 5-Minute Work-Home Transition Ritual: Discover why women experience 30% more cognitive role transitions than men and how to consciously shift from your work mindset to your home presence without depleting yourself. I'll share the exact practice that helps my clients (and Mindy Kaling!) break free from constantly checking work emails and finally be present with their family. * The Partnership Dynamic Shift*: Learn communication scripts that create alignment without micromanagement, plus research-backed insights on addressing genuinely unfair household labor division. I'll reveal how my client Brittany transformed her relationship by breaking the "borrowed worthiness" cycle that had her walking on eggshells around her partner.

Plus, my signature 30-Second Reset technique that neurologically rewires your brain for greater calm and presence the moment you feel triggered to control a situation.

By the end of this episode, you'll have a practical toolbox for those moments when your energy gets hijacked by others, allowing you to move through your day with confidence instead of control.

Imagine six months from now—lighter mornings, more fulfilling work hours, and precious evening moments actually spent connecting rather than correcting.

This isn't about adding another technique to your already overflowing plate. It's about removing the exhausting pattern that's been draining you for years.

Resources Mentioned: Calm Mind Blueprint: My 5-day journaling challenge to break free from control patterns & overwhelm, with daily prompts and voice guidance via private podcast. www.samanthahawley.com/calm-mimd-pod * Peace and Confidence Collective: Application now open for working moms ready to transform their relationship with control, overwhelm, and worth. Click here for no-strings-attached assessment * Private Coaching*: 2 spots available. Click for application

This episode is perfect for the working mom who's exhausted from trying to control everything and everyone—from chaotic mornings to misaligned partnerships. Ready to reclaim the energy you're wasting on trying to manage everyone else? This is your permission slip to let them...and finally focus on you.

Are you exhausted from trying to control (or manage) everyone and everything around you? That's so easy to do with all of our career & motherhood responsibilities. We think: if only everyone complied, they'd all be happier and everything would go so much smoother!

In this quick journaling session, we're applying Mel Robbins' viral "Let Them Theory" specifically to your life as a busy, overwhelmed, working mom.

If you find yourself constantly drained by trying to manage your boss's expectations, your partner's household contributions, and your children's behavior all at once - these prompts will help you reclaim your energy and focus on what you actually can control.

✨ In this episode, you'll discover:

How to identify where your precious energy is being wasted
A permission slip framework that changes your relationship with control
How to create boundaries that actually work (without trying to control others)

Journal Prompts Included:

Think of one relationship or situation that consistently drains your energy. What specific expectation do you have that isn't being met? Now complete this phrase: "If I truly let them be who they are in this situation, I could redirect my energy toward..."
Write yourself a permission slip that begins with "I give myself permission to let them..." followed by the specific behavior you're trying to control. Then add "And instead, I will..." with one small concrete action that serves your wellbeing.
Identify one area where you've been trying to control others rather than setting a boundary. Write down: What I've been trying to change + What I can actually control + The exact words I'll use to express my boundary.

Resources Mentioned:

FREE Calm Mind Blueprint: My 5-day journaling challenge to go from overwhelm to inner peace, with daily prompts and voice guidance via private podcast. Click here to start: www.samanthahawley.com/calm-mind-podcast

This episode is perfect for the working mom who's tired of giving her limited energy to fights she can't win. Give yourself these 5 minutes to remember that letting them be who they are doesn't mean giving up your power - it means reclaiming it.

Stay tuned for Part 3 next week (Tuesday!) where we'll apply this theory to your most triggering moments:

the morning rush when you're trying to get ready while simultaneously make lunches and put the kids' shoes on
work-to-home transition,
and partner expectations

It's going to be JUICY!!

Are you a working mom with Mel Robbins' "Let Them Theory" sitting half-read on your nightstand? You're not alone! In this first installment of my 3-part series, I'm breaking down how to actually apply the Let Them Theory to your chaotic working mom life to reclaim your precious energy.

As working moms, we're literally paid to manage things while simultaneously be responsible for small humans who need constant guidance. It's no wonder the concept of "letting them" feels impossible to implement!

But what if I told you that learning to let go of controlling others could be the key to feeling energized at the end of your day instead of completely depleted?

🔍 In this episode, you'll discover:

The three key scenarios where working moms struggle most with letting go
Research showing how trying to control others directly impacts your stress levels and energy
My three-step framework to reclaim your energy using the Let Them Theory
Real-life examples of transforming control statements into empowering "let them, let me" responses

I break down exactly how to catch yourself in real-time when you're trying to control others, assess what this control attempt is costing you energetically, and redirect that reclaimed energy toward what you actually can control.

This episode is perfect for you if you're tired of feeling drained by your attempts to manage everyone around you, and ready to transform your relationship with control so you can show up as the energized, present mom you want to be.

Stay tuned for Part 2 in two days where I'll guide you through powerful journal prompts to identify your control patterns, and Part 3 next week where I'll share specific strategies for your most triggering moments as a working mom.

Resources:

Download the Calm Mind Blueprint: go from Overwhelm to Inner Peace in 2 mins/day for 5 days! Download here: https://www.samanthapenkoff.com/calm-mind-podcast
Let Them Theory book: https://a.co/d/aKIzTBA

Ways to work with Samantha:

1:1 coaching: Now accepting applications, 2 spots open. Apply here.

Emotionally Empowered:The BEST (and maybe only) journaling membership on the internet that focuses on taking your big emotions & situations and transforming them into the clarity + direction you need to get what you want...combined with a 24/7 uplifting community. You receive journal prompt flows, journaling workshops and special 'Breakthrough Themes'. Access it all with a 7 day FREE trial!

Ever catch yourself mindlessly scrolling through your phone when you could be fully present with your kids? OR getting some "me time" in the morning before they're awake?

In this episode, I share the eye-opening conversation I had with an overwhelmed working mom who confessed that a "quick win" she'd LOVE to experience: to use her phone less and be more present in her life.

As busy moms juggling careers, households, and relationships, our phones often become both our escape and our secret saboteur. That quick dopamine hit of checking social media or emails might feel good in the moment, but it's stealing precious time you'll never get back with your family—and with yourself.

🎯 In this episode, we explore:

How creating a simple 5-second pause between urge and action can transform your relationship with technology
Which self-sabotage patterns might be driving your phone habits (whether you're a restless type, hyperachiever, avoider, or overthinker)
A powerful visualization technique that dramatically increases your chances of making different choices

I guide you through specific journaling prompts designed to help you identify your phone habits, understand what's really going on beneath the surface, and create intentional pauses that allow your inner wisdom to emerge instead of drowning it out with digital noise.

Journal Prompt Flow:

What moments do you reach for your phone without realizing it, and how does it feel?
What are you avoiding in those moments? (Then go deeper—what are you REALLY avoiding?)
Imagine creating a 5-second pause before grabbing your phone—what might arise in that space?
Pick one time you mindlessly grab your phone and visualize choosing differently

Resources Mentioned:

Calm Mind Blueprint: Work through overwhelming emotions in just 10-15 minutes or treat it as a 2 minute/day, 5 day challenge (with daily email reminders!)
Coming next week: Special three-part series on applying Mel Robbins' "Let Them Theory" to your life. SUBSCRIBE to Journal Entries to make sure you tune in!

Click to register for the Free 20-min Journaling Workshop: "How to Feel Like You're Doing Enough" (May 7th at 1:30 PM est)

Ever felt that panic when thinking about stepping away from social media? Or "I could NEVER!" In this raw and revealing episode, I share my journey of taking a full social media detox—deleting Instagram, Facebook, LinkedIn, and even Pinterest from my devices.

I dive deep into the real fears that surfaced (hello, sweaty palms and racing thoughts!) when I decided to disconnect from platforms I've relied on for 12+ years for both business and personal connections. If you've ever felt tethered to your phone or caught in the endless scroll cycle, this episode will resonate deeply.

What You'll Discover:* The surprising fears that emerged when I decided to delete social media 😰 * The "universe winks" that confirmed I was on the right path despite my anxiety * 5 powerful lessons I've already learned just days into my detox * Why most of us have become "insensitive" to genuine connection on social platforms * Journal prompts to help you examine your own relationship with technology and habits

I also share how this challenge from my business coach to "stop doing the shoulds" completely transformed how I view my business and led to this experiment that's already changing everything!

Journal Prompts to Reconnect with Your Habits:1. Write a list of your thoughtless daily habits (both good and bad) 2. Which habits have you forgotten the power of? 3. If you could rewrite what these habits mean to you, what would change?

Resources Mentioned:* Calm Mind Blueprint - My free resource with the 5 specific prompts I use to work through big emotions and decisions * Free 20-min Strategic Journaling Workshop - "How to Feel Like You're Doing Enough" (May 7th at 1:30 PM EST) * Work with me 1:1 - apply for one of the 2 spots left open in May

Ready to examine your own relationship with social media and rediscover what matters most? This episode might just inspire your own digital reset!

Feeling like there are too many tabs open in your brain? 📂 You're not alone. In this focused 5-minute journaling episode, I'm tackling the #1 emotion I hear from ambitious, goal-oriented working moms: overwhelming overwhelm.

When your to-do list never ends and everyone needs a piece of you, overwhelm isn't just an emotion—it's a constant state of being. But what if 5 minutes with your journal could help you find the breathing room you've been desperately seeking?

⏱️ In this episode, you'll discover:

How to identify exactly what's causing your overwhelm (it might not be what you think)
What your overwhelm is actually trying to tell you about your deeper needs
Small daily moments that secretly feed your stress levels
How to reclaim just 15 minutes of emotional energy each day (and what to do with it)

I guide you through four powerful prompts designed to help you not just acknowledge your overwhelm, but actually start dismantling it—creating space for genuine peace and presence in your busy life.

Journal Prompts Included:1. When was the last time you felt completely overwhelmed? What was happening? (Free write about the situation and emotions) 2. If your overwhelm could speak directly to you about what you truly need right now, what message would it be trying to deliver? 3. What small moments throughout your day unintentionally feed your sense of overwhelm, and which one could you approach differently tomorrow? 4. If you could reclaim just 15 minutes of emotional energy tomorrow, how would you spend it in a way that reconnects you with yourself?

Resources Mentioned:* Free Calm Mind Blueprint: My 5-day journaling challenge with daily prompts and voice guidance to take you from overwhelm to inner peace in just 2 minutes a day. Click here to download it and start your first prompt!

This episode is perfect for the woman who's tired of carrying the mental load for everyone and ready to create space for herself without dropping any balls. Give yourself these 5 minutes—I promise your overwhelm will still be there when you're done, but you'll have a clearer path through it.

You know those times when you question if you're on the right path, or what if you're living someone else's version of your life? In this episode, I sit down with Giovanna Silvestre, founder of Confused Girl in the City and soon-to-be published author, who shares her remarkable journey from deep depression to discovering her authentic self-worth.

Giovanna's story of breaking free from what she calls "the dark night of the LA soul" offers a roadmap for any woman who's feeling stuck, overwhelmed, or disconnected from her true desires.

We dive deep into:

💫 How to recognize when you're living based on others' expectations instead of your soul's calling
🎒 A powerful visualization technique to release shame and guilt that's been weighing you down
📝 The "Loving Yourself Checklist" to overcome imposter syndrome and build lasting self-worth
💬 Why speaking up for yourself isn't "crazy" (and how women are redefining relationship dynamics)
🌱 The courage to let go of certain dreams to create space for new ones that truly align with your soul

If you've ever questioned your worth, felt lost in the demands of daily life, or found yourself going through the motions on autopilot, this conversation offers practical tools to reconnect with your authentic self and rediscover joy in your everyday experiences.

Resources Mentioned:

Book Giveaway: Pre-order Giovanna's book "Confused Girl: Find Your Peace in the Chaos" and be entered to win a 2-night oceanfront stay in Maui plus a $100 gift card to her crystal-infused activewear line! Details in the episode | Click here to enter!!
Pre-order Giovanna's book here
Follow Giovanna on Instagram @confusedgirlla
Sam's Calm Mind Blueprint: Start the 5 Day Challenge

Ways to work with Samantha:

1:1 coaching: Now accepting applications, 3 spots open. Apply here.

Emotionally Empowered:The BEST (and maybe only) journaling membership on the internet that focuses on taking your big emotions & situations and transforming them into the clarity + direction you need to get what you want...combined with a 24/7 uplifting community. You receive journal prompt flows, journaling workshops and special 'Breakthrough Themes'. Access it all with a 7 day FREE trial!

When was the last time you felt genuinely excited about your future? In this special birthday week episode, we're breaking away from the heavier emotions we've been exploring to focus on something many busy moms have forgotten how to feel: anticipation and excitement for what's ahead.

If you've been going through the motions for so long that you can barely remember what lights you up, this episode is your permission slip to dream again. I understand that feeling of disconnection all too well—that moment when someone asks what you're looking forward to and your mind goes blank because you've been focused on everyone else's needs for so long.

✨ In this episode, you'll discover:

How to reconnect with genuine excitement (even if it feels distant right now)
A powerful journal prompt to channel messages from your future self
Small, meaningful actions that align with the woman you're becoming
How to identify and reclaim parts of yourself that got lost in the chaos of balancing it all

I guide you through four thoughtful prompts designed to help you spark joy and possibility, complete with examples for those who might feel so disconnected they're not sure where to begin.

Journal Prompts Included:1. When was the last time you felt a genuine sense of excitement about your future, and what sparked that feeling within you? 2. If your future self (who has found inner peace and fulfillment) could send you a message about what she's most grateful for, what would she say? 3. What small action could you take tomorrow that would align with the woman you're becoming rather than the patterns you've been trying to leave behind? 4. If your birthday wish this year was to reclaim one aspect of yourself that's lost in the chaos of motherhood and career, what would you wish for?

Resources Mentioned:* Free Calm Mind Blueprint: My 5-day journaling challenge to go from overwhelm to inner peace, with daily prompts and voice guidance via private podcast. Click here to start: www.samanthapenkoff.com/calm-mind-podcast

This episode is perfect for the woman who's been so focused on managing everyone else's lives that she's forgotten to dream about her own. Give yourself these 5 minutes to remember who you are beyond your roles and responsibilities.

🎂 It's birthday week on the podcast, and I'm keeping things fun and lighthearted with a "Would You Rather" episode that dives into the impossible choices working moms face daily!

After dropping my son off at the airport for his trip with dad (a bittersweet moment every mom can relate to), I thought we could explore some thought-provoking dilemmas that highlight the juggling act of motherhood and working life. From choosing between uninterrupted work days versus peaceful homes, to deciding whether you'd rather have a personal chef or chauffeur, these questions reveal the trade-offs we make constantly.

Interact by participating

on Instagram: https://www.intagram.com/samantha.s.says
on Facebook: https://www.facebook.com/coachsamanthahawley

But here's the important part: I share why you don't actually have to choose between career success and being present with your family. The working moms in my Peace and Confidence Collective are learning to excel at work with clarity and focus, then seamlessly transition to being fully present at home without feeling depleted.

In this episode:* The mixed emotions of mom-alone time * Work-life balance scenarios that will make you nod in recognition * Daily dilemmas every working mom faces (laundry mountains vs. chaotic inboxes!) * Embarrassing mom moments we all fear (and which I'd rather face) * Fantasy parenting scenarios we all dream about (personal chef, anyone?) * How to break free from impossible choices and have fulfillment in all areas

Come play along with me and DM your own answers on social media! This episode reminds us that while these scenarios highlight impossible juggling acts, you don't have to choose between loving your work and being present with your family.

Resources:* Instagram: @samantha.s.says * Facebook: Samantha Hawley * Peace & Confidence Collective: click here to apply & get no strings attached details! * Calm Mind Blueprint: 5 day challenge to go from Overwhelm to Inner Peace in 2 mins/day - click here to start!

Ways to work with Samantha:1:1 coaching: Now accepting applications, 3 spots open. Apply here.

Emotionally Empowered:The BEST (and maybe only) journaling membership on the internet that focuses on taking your big emotions & situations and transforming them into the clarity + direction you need to get what you want...combined with a 24/7 uplifting community. You receive journal prompt flows, journaling workshops and special 'Breakthrough Themes'. Access it all with a 7 day FREE trial!

Ever felt anger bubble up so intensely as a mom that it scared you? You're not alone. In this honest 5-minute journaling episode, I'm tackling the taboo topic that many mothers experience but few talk about: mom rage.

As women, we're often conditioned to suppress anger or feel intense guilt when we experience it—especially as mothers. But what if your anger is actually trying to tell you something important? What if processing it properly could lead to deeper connections with yourself and your family?

🔥 In this episode, we explore:

The connection between your childhood experiences with anger and your current triggers
How to identify what's really beneath your rage moments
Practical ways to release anger energy without causing harm
Repairing relationships after anger episodes

I walk you through a powerful 5-prompt journal flow that starts by examining your relationship with anger from childhood, then guides you through processing recent rage moments, uncovering unrealistic expectations, finding healthy release methods, and repairing connections with loved ones.

Journal Prompts Included:1. How were big emotions handled in your childhood home? Were you allowed to express anger growing up? 2. Think of a recent moment when you felt rage bubble up as a mom. What triggered it? How did you feel it in your body? What thoughts were you having? 3. What expectations are you putting on yourself? What judgments are you feeling or making? Are these things true? 4. How would you love to release your anger? (Get creative with this!) 5. Is there anyone you would like to repair your relationship with after an anger episode?

Resources Mentioned:* Free Calm Mind Blueprint: My 5-day journaling challenge with daily prompts and voice guidance via private podcast. Start the challenge by clicking here.

Give yourself these five minutes to acknowledge your anger without judgment. This is your permission slip to process this powerful emotion in a healthy way that leads to greater peace and connection.

🎧 Is inner peace really possible when you're juggling a career and motherhood? In this "day in the life" episode, I get real about what it actually looks like to maintain calm during those chaotic morning routines and overwhelming mom moments - like when your kids just won't put on their shoes and you're already running late!

Forget the myth of "perfect balance" - I'm sharing how I navigate my own overwhelming moments as a single mom while still finding that elusive inner peace. (Yes, even when I'm muttering "oh my f***ing god" under my breath during stressful mornings!)

In this episode, you'll discover: Why "inner peace" isn't about eliminating frustration or floating through your day like a zen goddess * The exact moment-by-moment breakdown of how I handled a challenging morning with my 4-year-old (without totally losing my cool)* * My practical 2-step method to regulate your nervous system in seconds during stressful moments * Why affirmations won't actually make you calm (and what will) * How to respond patiently instead of reacting emotionally when your kids push all your buttons

I'm getting vulnerable about those depleting moments we all experience as moms, while sharing actionable strategies to reclaim your calm even in the most overwhelming situations.

Resources Mentioned:* Calm Mind Blueprint Experience - A free 5-day journaling challenge with daily prompts and voice guidance to help you go from overwhelm to inner peace in just 2-10 minutes a day

If you resonated with this episode, please take a screenshot, share it on social media, and tag me @samantha.s.says - or leave a review to help more overwhelmed working moms discover these strategies!

Ways to work with Samantha:1:1 coaching: Now accepting applications, 3 spots open. Apply here.

Emotionally Empowered:The BEST (and maybe only) journaling membership on the internet that focuses on taking your big emotions & situations and transforming them into the clarity + direction you need to get what you want...combined with a 24/7 uplifting community. You receive journal prompt flows, journaling workshops and special 'Breakthrough Themes'. Access it all with a 7 day FREE trial!

Do you find yourself physically home but mentally still at work? As working moms, we often struggle with that daily transition between career woman and engaged parent.

In this powerful 10-minute journaling workshop, I'm sharing the exact prompts that help you finish your workday feeling impactful & fulfilled then transition home with the energy to truly connect with your family.

If you've ever found yourself cooking dinner while still mentally responding to work emails, or going through bedtime routines on autopilot, this episode is your permission slip to create intentional transitions that transform your evenings and weekends.

🔍 In this episode, you'll discover:

The crucial difference between being "on" versus being truly present
How to identify your specific emotional triggers during daily transitions
Where to find hidden pockets of time for mini reset rituals
Simple 10-30 second practices that instantly bring you back to the present moment
Breathing techniques that switch you from work mode to home mode with renewed energy

I walk you through four strategic journal prompts that will help you recognize when you're performing versus when you're intentional, identify your emotional triggers, create space for yourself amidst the chaos, and develop personalized reset rituals that take just seconds but transform your entire experience.

Journal Prompts Included:

When are you "on" versus when are you present? (Performing vs. intentional)
What are your emotional triggers within daily transitions from work to home?
Where can you create small pockets of space for yourself throughout your day?
What mini reset rituals (10-30 seconds) can help you reconnect to yourself?

The beauty of these prompts is they're strategic and practical—far more effective than generic gratitude journaling when you're trying to navigate the complex emotions of work-life transitions.

Give yourself these ten minutes to transform how you move between the different roles in your life. This is your roadmap to finally being fully present at home, filled with energy instead of depleted, and truly enjoying your evenings and weekends with those you love most.

Ready to discover deeper emotional peace?

Download the free Calm Mind Blueprint: a guided 5-day experience that builds on today's practice. This transformative journaling framework includes daily voice guidance, targeted prompts, and community support to help you move from overwhelm to lasting inner peace.

Click hereto download your free Blueprint and continue your journey to emotional freedom: https://www.samanthapenkoff.com/calm-mind-pod

Ways to work with Samantha:

1:1 coaching: Now accepting applications, 3 spots open. Apply here.

Are you constantly running from place to place feeling frantic and overwhelmed? In this episode, I sit down with Michelle Gauthier, life coach and host of the Overwhelmed Working Woman podcast, who helps busy, overwhelmed working women find peace and efficiency.

Michelle shares how she went from living in mom guilt and constant frenzy to creating a more intentional, peaceful life. She introduces us to her game-changing "to-don't list" concept - a powerful tool that eliminates decision fatigue and creates more space in your day.

🔍 In this episode, you'll discover:

Why creating a "to-don't list" might be MORE important than your to-do list
How to identify what areas of your life "suck" and should be eliminated or changed
Why setting boundaries around others' opinions can transform your peace of mind
How to create true white space in your calendar (and actually keep it open!)

Michelle shares her journey from a 20-year corporate career to becoming a life coach for overwhelmed women, and how she broke free from the frenzy to create a more peaceful life as a single mom of two. Her practical approach to eliminating overwhelm will leave you feeling inspired to make immediate changes to your own hectic schedule.

Whether you're a working mom stretched thin or anyone feeling overwhelmed by life's demands, this episode offers tangible strategies to create more space, peace and intentionality in your day-to-day life.

Resources Mentioned:* Michelle's podcast: Overwhelmed Working Woman * Michelle's Overwhelm Quiz: Take the quiz * Calm Mind Blueprint: https://www.samanthapenkoff.com/calm-mind-podcast

Ways to work with Samantha:

1:1 coaching: Now accepting applications, 4 spots open. Apply here.

Emotionally Empowered:The BEST (and maybe only) journaling membership on the internet that focuses on taking your big emotions & situations and transforming them into the clarity + direction you need to get what you want...combined with a 24/7 uplifting community. You receive journal prompt flows, journaling workshops and special 'Breakthrough Themes'. Access it all with a 7 day FREE trial!

Are you tired of being told to (or feeling like you should) "just be grateful" when life feels overwhelming? In this powerful 5-minute journaling episode, I'm challenging the culture of forced gratitude that keeps so many ambitious moms stuck in cycles of denial and disconnection.

If you've ever caught yourself saying "I should be grateful for my job" or "I should be grateful for my family" while secretly feeling frustrated, overwhelmed, or unfulfilled—this episode is for you. I believe it's time to stop masking what you truly feel with gratitude statements that keep you from addressing what's really going on.

🎯 In this episode, you'll discover:

Why traditional gratitude journaling might be keeping you stuck
How to honor the difficult parts of your life instead of glossing over them
A powerful 3-prompt journal flow to reconnect with what truly matters
My quick guided visualization technique that builds genuine self-trust

I walk you through each prompt step-by-step, complete with a calming breathwork exercise to help you integrate these insights and trust that everything you desire is already within you—you just need to clear away the distractions and expectations.

Journal Prompts Included:1. What feels hard for you right now and what's really shitty about it? 2. What is this telling you that is important to you? 3. What are you already doing to work towards that important thing, or what could you start doing?

Resources Mentioned:* Free Calm Mind Blueprint: My 5-day journaling challenge with daily prompts and voice guidance via private podcast: https://www.samanthapenkoff.com/calm-mind-podcast * 1:1 Coaching: Currently accepting applications for 4 open spots: https://www.samanthapenkoff.com/assessments/2148353310

Take these few minutes for yourself to break free from the "gratitude trap" and reconnect with your inner wisdom. You don't need to hide behind gratitude—you can acknowledge what's hard AND create the life you truly want.

Ever feel like you're failing at either work OR motherhood... or dropping the ball at both? Like no matter how hard you try, you can never get the elusive "balance" thing right? 💫

In this eye-opening episode, I'm challenging the traditional concept of "balance" and sharing why it's setting ambitious moms up for failure. As a single working mom myself, I don't have perfect balance—but I've discovered something FAR MORE valuable: inner peace that follows me wherever I go.

In this episode, I break down:

Why traditional "balance" is a myth that's making you feel like you're constantly failing
The harmful belief that balance means being 100% present for everyone all the time
My personal journey to finding peace whether work, motherhood, or self-care takes priority
A powerful visualization exercise to help you define what peace (not balance) looks like for YOU
One simple action step you can implement TODAY to start feeling more peaceful immediately

The truth? Sometimes work demands more from you. Sometimes your family needs to be your priority. And sometimes (yes, really!) YOU need to come first. The magic happens when you can flow between these priorities with peace instead of guilt.

Key insights:

Inner peace isn't about having everything perfectly balanced—it's about being fully present and at peace with wherever you are in the moment
You don't need to quit your job, start a business, or make drastic life changes to find this peace and flexibility
Small, intentional shifts can transform how you experience your existing life

Resources Mentioned:

FREE Calm Mind Blueprint - 5 days of 2-minute journaling to take you from overwhelm to inner peace (includes access to my private podcast!)
Apply for my limited-time 6-week intensive to create your personalized work-mom-life integration plan: https://www.samanthapenkoff.com/assessments/2148452751

I hope you feel a sense of relief letting "balance" off the hook and embracing inner peace instead. Subscribe to the podcast for more tips on enjoying your everyday life without sacrificing what matters most!

Ever feel like you're constantly choosing between crushing it at work and being fully present with your kids? 🌪️ That corporate ladder you've spent a decade climbing suddenly feels like it's leaning against the wrong wall?

In this power-packed 5-minute journal session, I'm challenging the myth of "having it all" and replacing it with something way more powerful: having inner peace regardless of which area of your life takes priority on any given day.

In this episode, you'll discover:

Why the traditional concept of "balance" is setting ambitious career moms up for failure
How to identify which specific areas of your professional and personal life are creating the most emotional drain
My framework for envisioning what true integration (not just balance) looks like for YOUR unique situation
Actionable steps to implement immediately that create flexibility without quitting your job

Let's be real—some days your career will take center stage, other days your kids will need more from you. The magic happens when you can flow between these roles without the crushing guilt or feeling like you're failing at both.

Journal Prompts for Ambitious Working Moms:

What specific areas of your life feel most out of alignment right now? (Work advancement, time with kids, personal health, relationships)
Where do you feel your strongest emotions when out of balance? (Example: guilt when working late, resentment when missing work opportunities for family)
Pick the 2 most important areas and envision what true integration between them looks like for YOU
Create your action roadmap—what specific changes would help you feel more peaceful in both roles?

This mini-session is just the beginning. With my private clients, we go deeper into implementing these changes and working through the limiting beliefs that arise as you create this new way of thriving in both worlds.

Resources Mentioned:

FREE Calm Mind Blueprint - 5 days of 2-minute journaling to go from mental overwhelm to inner peace (includes access to my private podcast!)
Apply for my limited-time 6-week intensive program to create your personalized work-mom integration plan: https://www.samanthapenkoff.com/assessments/2148452751

Make sure you've subscribed to catch next week's full episode on Balance!

Have you ever stopped to think "am I proud of myself & the life I'm building?" In this episode of Journal Entries, I revisit a recent, vulnerable journal entry that completely shifted my perspective on pride and self-worth.

I explore what it truly means to feel proud of your life choices versus simply following expectations or checking boxes.

Through my own breakthrough realization during a lunar eclipse journaling session, I discovered the profound difference between complying with others' expectations and making choices that authentically align with who I am. This unexpected insight about pride might just change how you view your entire life!

In this episode, you'll discover:* The surprising lunar eclipse journal prompt that sparked my breakthrough 💭 * Why college achievements and corporate success didn't fill me with genuine pride * The specific life moments I feel most proud of (and why they weren't the "expected" ones) * How to distinguish between pride in compliance versus pride in conscious choice * 4 powerful self-reflection questions to determine if you're truly proud of your daily life * The connection between authentic pride and modeling emotional well-being for your children

As a single mom building a business from scratch during sleepless nights and toddler meltdowns, I've realized that true pride comes from listening to my inner voice and having the courage to follow it—even when it's challenging. I'm sharing this journey with you in hopes that it helps you find your own path to pride and fulfillment.

This isn't about adding more to your overwhelming to-do list! It's about making conscious choices that feel authentically yours and finding pride in your unique journey.

Resources Mentioned:* 6-week private coaching intensive for women feeling stuck or unfulfilled: https://www.samanthapenkoff.com/assessments/2148452751

If this episode resonated with you, please screenshot and share it on your Instagram or Facebook stories and tag me @samantha.s.says! I love seeing who's tuning in, and your ratings and reviews help this show reach more women who need to hear these messages. 💓

Chapters:02:00 The Lunar Eclipse Journaling Prompt That Changed Everything

04:36 The Moment I Realized What True Pride Actually Feels Like

08:13 What I Want My Son to Know About Real Achievement

12:13 The 4 Questions to Uncover If You're Truly Proud of Your Life

14:21 Coaching and Overcoming Emotional Barriers

Do you feel like you're carrying an invisible backpack of worries, thoughts, and emotional weight that's slowing you down? 🎒

In this week's 5-minute journaling session, I'm giving you permission to set down ONE thing that's been weighing on you. Because here's the truth—we're not meant to carry everything. Some things deserve to be released, and doing so creates the mental space you need to move forward with clarity and purpose.

In this episode, you'll discover:

The powerful shift that happens when you give yourself permission to let something go
A concrete release exercise that moves beyond "just think positive"
How release creates room for what actually matters to you

This is the third episode in our decluttering series, where we're creating space—both emotionally and mentally—for what truly serves you. Last week we released others' expectations, the week before we identified emotional clutter, and this week we're taking action to release what's no longer serving you.

Journal Prompt Flow:

What's one thought, worry, or emotional pattern that's been taking up significant space in your mind lately?
What would become possible for you if you weren't carrying this particular burden?
Write a short release statement: "I give myself permission to let go of ____ because ____."
What's one small action you can take today that represents this release?

Whether it's releasing expectations of perfect motherhood, letting go of resentment in a relationship, or freeing yourself from comparison on social media—this simple prompt flow will help you put down what's been weighing you down.

Resource Mentioned: Download the Calm Mind Blueprint & Start the 5 Day Journaling Challenge

Need more support in releasing what's overwhelming you? My FREE Calm Mind Blueprint offers 5 powerful prompts to help you fully process emotions and situations so you can move from overwhelm to clear direction. Get access to journal prompts in the form of a 5-day journaling challenge plus my private podcast with guidance through each step.

Download the Calm Mind Blueprint & Start the 5 Day Journaling Challenge

Remember, mama—letting go isn't giving up. It's making room for what matters most. What will you release this week? ✨

Ever found yourself stuck in an endless loop of "should I or shouldn't I" when it comes to your career? 🤯 That's exactly where I was before discovering the ONE question that changed everything and learned how to strategically journal through decisions!

In this candid episode, I'm sharing how I spent MONTHS agonizing over a career decision that my gut knew in seconds. This journey taught me powerful lessons about trusting myself, breaking free from other people's expectations, and finally making moves that aligned with what I truly wanted.

If you've ever created endless pro/con lists, asked everyone's opinion except your own, or found yourself paralyzed by fear of making the wrong move...this one's for you! 💗

Chapters:

[0:00] My personal "decision paralysis" story that triggered how I now make decisions in 10 seconds

[6:03] Why traditional decision-making methods (like pro/con lists) are actually keeping you stuck

[11:46] The ONE thing you need to make decisions quicker

[15:40] The #1 question to stop overthinking & reconnect you with your inner voice

[16:10] Real-life client transformation: from overwhelm & burnout to balance without quitting your job

[20:12] How & when sabotage comes into play when decision-making

What You'll Learn:

👉 The emotional reality of making big career decisions (and why it's rarely about the job itself)

👉 How I used strategic journaling to break through decision paralysis and finally trust myself

👉 Why asking everyone for advice might be the exact thing keeping you from clarity

👉 The surprising shift in perspective that comes when you ask yourself the right question

👉 How to make decisions that your future self will thank you for (in about 10 seconds vs. 10 months)

Resources:

Download the free Calm Mind Blueprint: https://www.samanthapenkoff.com/calm-mind-pod
Questionnaire for 6-Week Decision Clarity Coaching Intensive: https://www.samanthapenkoff.com/assessments/2148452751

I'd love to hear your thoughts on this episode! Did the #1 question help you gain clarity? DM me on Instagram @samantha.s.says or leave a review to let me know.

Ways to work with Samantha:

1:1 coaching: Now accepting applications, 4 spots open. Apply here.

Emotionally Empowered:The BEST (and maybe only) journaling membership on the internet that focuses on taking your big emotions & situations and transforming them into the clarity + direction you need to get what you want...combined with a 24/7 uplifting community. You receive journal prompt flows, journaling workshops and special 'Breakthrough Themes'. Access it all with a 7 day FREE trial!

Ever catch yourself making decisions based on what others might think? 👀 Or maybe you're avoiding something you actually WANT to do because of how someone else might react?

In this week's 5-minute journaling session, I'm tackling a topic that came directly from one of our Journal Entries listeners—how the expectations of others can secretly control our decisions without us even realizing it!

Let's be real—the reason you feel stuck isn't because you lack information or options. It's because somewhere along the way, you've disconnected from trusting YOURSELF. (Whew, that hit home for me too!)

In this episode, you'll discover:

Why you might be making choices based on perceived judgments rather than what you truly want
How to identify if those judgments are real or just stories you're telling yourself
The freedom that comes from imagining a life where you act without fear of others' opinions
A powerful 5-minute journaling flow to break free from expectation-based decisions

I also share how this exact topic is explored more deeply in my FREE Calm Mind Blueprint—my step-by-step process for working through ANY big emotion or situation to find clarity and peace.

Journal Prompt Flow:

Identify something you're doing (or not doing) because of someone else's perceived judgment
Question whether these judgments are real or assumed—what proof do you have?
Imagine what you'd do differently if you had everyone's full support

Whether you're hesitating to change careers, speak your truth in a relationship, or pursue a passion project, these prompts will help you separate YOUR desires from others' expectations.

Resource Mentioned:

Get my FREE Calm Mind Blueprint with 5 powerful journal prompts to process any emotion or situation and go from overwhelm to inner peace. Use them all at once or as a 5-day challenge (just 2 minutes a day), plus get access to my private podcast for guidance through each prompt. Click here to access the Calm Mind Blueprint

How to Break Free from Productivity Addiction & Start Manifesting as a Mom

Have you ever felt like you're stuck in a cycle of productivity, constantly doing everything for everyone else while your own dreams sit on the shelf? This week, I chat with Gabby Bosnic, toddler mom, yoga teacher, and founder of Serene Moms Online Wellness Studio, about the unexpected path to manifestation that no one talks about.

🌟 What you'll learn in this episode:

The surprising reason why high-achieving moms struggle to manifest their desires (it's not what you think!)
Why somatic yoga might be the missing piece in your self-care routine
The #1 journaling technique to start manifesting effectively TODAY
How to recognize when you're self-sabotaging through productivity addiction
The uncomfortable truth about letting go of what no longer serves you
Why feeling grief is actually a GOOD sign in your manifestation journey

Gabby shares her personal journey from rigid ballet dancer to somatic yoga teacher, including her struggles with Hashimoto's thyroiditis and the emotional barriers she faced while adjusting to motherhood. Her story perfectly illustrates why so many of us high-achieving women resist the very changes we claim to want!

The hardest part of your manifesting journal process? According to Gabby, it's the acceptance. "Most people don't want to admit what they really want because they're scared what others might think or what else it might mean for themselves."

Resources Mentioned: Follow Gabby on Instagram: https://www.instagram.com/serenemoms * Click for free yoga class & meditation from the Serene Moms Online Wellness Studio* * Isla Mujeres Mexico Retreat (June 2024): DM Gabby for details

Ways to work with Samantha:

1:1 coaching: Now accepting applications, 4 spots open. Apply here.

Emotionally Empowered:The BEST (and maybe only) journaling membership on the internet that focuses on taking your big emotions & situations and transforming them into the clarity + direction you need to get what you want...combined with a 24/7 uplifting community. You receive journal prompt flows, journaling workshops and special 'Breakthrough Themes'. Access it all with a 7 day FREE trial!

Ever feel like your mind is too full of everyone else's needs to even know what YOU need anymore? 👀

In this episode, I'm sharing my personal journey through one of life's biggest transitions—divorce with a 10-month-old and suddenly becoming a single mom with full custody. Despite the overwhelm and overstimulation, I discovered something life-changing: how to find clarity and peace through intentional journaling, even in just 5 minutes.

I know what you're thinking—"Sam, I don't have time to journal!" But what if I told you that the quickest path to feeling less overwhelmed starts with just 5 minutes of emotional decluttering? That's exactly what I'm walking you through today.

In this episode, you'll discover:

My 3-part method for identifying emotional clutter that's keeping you stuck in overwhelm
How to complete an effective emotional "braindump" (even when you have a toddler interrupting!)
A simple body scan technique to connect physical tension with hidden emotions
How to analyze your own journaling to find patterns you might be missing
Why Pinterest journal prompts aren't serving you (and what to do instead!)

I'm sharing the exact process that helped me transition from feeling stretched thin to experiencing genuine presence and peace, even while single parenting. This isn't about toxic positivity or ignoring tough emotions—it's about sorting through them efficiently so you can show up as the mom you want to be.

Journal Prompt Flow:

Emotional braindump: What's on your mind right now? (to-do lists, work stress, family dynamics)
Body scan: Where are you holding tension? What emotion might that represent?
Pattern analysis: What words, names, or situations appear repeatedly in your braindump?
Next step once you've identified your "heavy hitters"? Follow the 5 prompts (either all at once or one/day) outlined in the [free download] Calm Mind Blueprint.

Resource Mentioned:

Calm Mind Blueprint: My FREE 5-day challenge with powerful prompts to work through emotions, gain clarity, and create action steps. Get access to journal prompts plus a private podcast with guidance through each prompt. Click here to start the Calm Mind Blueprint & get access to the Private Podcast

Ever done something for one reason, only to discover it gave you something completely unexpected? 🤯 That's exactly what happened when I froze my eggs last year!

In this vulnerable episode, I'm sharing how preserving my fertility options ironically freed me from wanting to have more children. This journey taught me powerful lessons about releasing control, redefining self-care, and embracing what's right in front of me instead of constantly chasing the "next thing."

If you've ever felt stuck in perfectionism, overwhelmed by life's expectations, or caught in that cycle of always planning for what's next instead of enjoying what's now...this one's for you! 💗

Chapters:

[1:21] Why I decided to freeze my eggs at 36 years old

[7:26] Unexpected realizations & how to journal through anxiety (starting at 8:10)

[11:13]How getting my eggs frozen changed my perspective on having kids

[14:55] Ways I reduced the need for control, perfectionism, over-achieving and restlessness (sabotage patterns)

[17:13] How to get time to slow down with your kids

[19:50] Invite to the Self Sabotage Detox group coaching program starting March 10th

What You'll Learn:👉 The emotional reality of making big life decisions after divorce (and grieving the life you thought you'd have)

👉 How I used strategic journaling to overcome intense anxiety during my egg-freezing process (this works for any anxious moment!)

👉 Why asking for help was one of the hardest (and most necessary) parts of my journey

👉 The surprising shift in perspective that came after securing my "backup plan"

👉 How this experience transformed my approach to dating, perfectionism, and self-care

Journal Prompts to Reflect On: Where might you be holding too tightly to a plan or timeline in your life? * What would feel different if you secured an option but released the need* for it? * How is perfectionism or control showing up in your daily life right now? * What "next thing" mentality might be keeping you from enjoying what's already in front of you?

Resources Mentioned:* My divorce story "The One Where She Chose Herself"; Episode 4: Listen on Spotify * Egg Freezing & Egg Retrieval Process: Episode 59 * "Worst-case solution" journaling technique (detailed at 8:10) * Join the Self Sabotage Detox by Friday March 7th (capped at 6 women only): https://www.samanthapenkoff.com/offers/Sk7EDxEt/checkout

I'd love to hear your thoughts on this episode! Did any part of my story resonate with you? DM me on Instagram @samantha.s.says or leave a review to let me know.

More Ways to work with Samantha:

1:1 coaching: Now accepting applications, 4 spots open. Apply here.

Self Sabotage Detox:A 5-month group coaching program where you'll identify the areas of your life that you sabotage your peace, presence & connection with others. You'll learn how to disrupt those patterns in real-time and have the support of a community of women to hold you accountable so that you're in control of your emotions & days. Click to enroll for the Spring cohort.

Emotionally Empowered:The BEST (and maybe only) journaling membership on the internet that focuses on taking your big emotions & situations and transforming them into the clarity + direction you need to get what you want...combined with a 24/7 uplifting community. You receive journal prompt flows, journaling workshops and special 'Breakthrough Themes'. Access it all with a 7 day FREE trial!

Peace isn't about having a perfect life - it's about finding your way back to yourself when life feels like too much. In this gentle 5-minute guided journal session, we're creating pockets of peace right where you are, no meditation room required.

What You'll Experience:

Recognition of your natural peaceful moments
Understanding of your peace disruptors
Simple ways to create calm in chaos
Practical peace-finding techniques for busy lives

Journal Prompts Featured:

When was the last time you felt truly at peace?
What consistently pulls you away from feeling peaceful?
What's the smallest way you could create peace today?

Ready to discover deeper emotional peace?

Download the free Calm Mind Blueprint - a guided 5-day experience that builds on today's practice. This transformative journaling framework includes daily voice guidance, targeted prompts, and community support to help you move from overwhelm to lasting inner peace.

Click hereto download your free Blueprint and continue your journey to emotional freedom.

Resources Mentioned:

The Calm Mind Blueprint: https://www.samanthapenkoff.com/calm-mind-pod
❤️ February's Self-Doubt to Self-Trust breakthrough theme inside Emotionally Empowered: click for a 7 day free trial!

Are you constantly checking work emails after hours? Taking on extra projects to prove your worth? Striving for perfection in everything you do? In this eye-opening episode, I'm peeling back the layers on how being an overachiever might actually be holding you back from the career, relationships and life you truly want.

As a recovering hyper-achiever myself, I share my personal journey of being glued to my phone 24/7 as a health and wellness coach—and how this "dedicated" work ethic was actually sabotaging my relationships and wellbeing. If you're an ambitious mom who feels overwhelmed, stretched thin, or stuck in a cycle of burnout, this episode is for you!

Chapters:

[2:00] Understanding the hyper-achieving pattern and how it shows up in your life

[8:00] Hidden costs of hyper-achieving (how working too hard impacts your career, & relationships)

[13:44] The emotional toll of overachieving

[16:19] Client success stories to stop people pleasing, perfectionism, overthinking & over achieving

[21:15] The 1st step to break free from self sabotage

[29:29] How the Self Sabotage Detox helps to break free from subconscious sabotage in real time

🎯 In this episode, you'll discover:

The hidden signs your achievement mindset & work ethic is actually self-sabotage
Why perfectionism and people-pleasing are draining your career potential
How the constant need to prove yourself impacts your family relationships
Real-life success stories from clients who broke free from the achievement trap
Practical strategies to recognize and interrupt hyper-achiever patterns

Plus, I share the exact disruption techniques that helped my client Jess reclaim her priorities as a mom and student, and how Laura learned to trust her work without constantly overdelivering.

Whether you're going through a career transition, feeling overwhelmed by your responsibilities, or simply wondering why success doesn't feel as good as you thought it would—this episode provides the emotional clarity and practical tools to transform your relationship with achievement.

Resources Mentioned:* Self Sabotage Detox Program (starts March 10th): Click here to save $500 + get 2 free private coaching calls * The Calm Mind Blueprint for processing overwhelm: www.samanthapenkoff.com/calm-mind-pod * Free Saboteur Assessment: https://www.positiveintelligence.com/saboteurs/

Special podcast listener bonus: Sign up for the Self Sabotage Detox program through this episode link and receive two private coaching calls to discuss your specific sabotage patterns and personalized disruption strategies! [6 spots available]

More Ways to work with Samantha:

1:1 coaching: Now accepting applications, 4 spots open. Apply here.

Emotionally Empowered:The BEST (and maybe only) journaling membership on the internet that focuses on taking your big emotions & situations and transforming them into the clarity + direction you need to get what you want...combined with a 24/7 uplifting community. You receive journal prompt flows, journaling workshops and special 'Breakthrough Themes'. Access it all with a 7 day FREE trial!

Ever find yourself saying you want to make changes but somehow never following through? You're not alone! In this quick 5-minute journaling session, I guide you through identifying the sneaky self-sabotage patterns that might be keeping you stuck.

This episode is perfect for you if you've been:

Postponing that important conversation
Wanting to feel differently but not prioritizing actions to make it happen
Choosing mindless scrolling over activities that would actually fulfill you
Feeling stuck in overthinking and indecision

I know what it's like to be deep in self-sabotage mode—I did it for years during my transition to single motherhood and building my businesses. That's why I created this bite-sized practice that fits into your busy mom life while delivering powerful clarity.

What You'll Experience:* How to identify the stories you tell yourself that keep you stuck * A simple method to recognize how self-sabotage feels in your body * The one question that instantly reveals what's possible when you release limiting patterns * A practical action step to move forward TODAY

This journaling practice is designed specifically for busy moms who know they want more peace, presence, and fulfillment but find themselves repeating patterns that keep those desires just out of reach.

Resources Mentioned:

[FREE] Calm Mind Blueprint: My 5-day journaling challenge for finding peace amidst overwhelm. Get started immediately at samanthapenkoff.com/calm-mind-pod
Self Sabotage Detox: Ready to break free from self-sabotage patterns for good? Join our transformative group program where we identify, disrupt, and replace self-sabotaging behaviors. Learn more here
Sabotage Quiz: Discover which sabotage patterns show up the strongest for you https://www.positiveintelligence.com/saboteurs/

More Ways to work with Samantha:

1:1 coaching: Now accepting applications, 4 spots open. Apply here.

Emotionally Empowered:The BEST (and maybe only) journaling membership on the internet that focuses on taking your big emotions & situations and transforming them into the clarity + direction you need to get what you want...combined with a 24/7 uplifting community. You receive journal prompt flows, journaling workshops and special 'Breakthrough Themes'. Access it all with a 7 day FREE trial!

Ever feel like you're "handling it all well" on the outside but internally struggling with mom rage, overwhelm, and disconnection from yourself? You're not alone, mama!

In this powerful episode, I sit down with Motherhood Mentor and somatic healing practitioner Becca Dollard to unpack what's really happening in your body when you feel triggered by your child's meltdowns, and how to actually regulate your nervous system instead of just trying to "stay calm."

Chapters:

What You'll Learn:

Why high-achieving moms often struggle the most with internal battles
The surprising truth about mom rage and what your anger is trying to tell you
How to set loving boundaries that teach your kids without saying a word
What to do when you're overstimulated and want to yell (practical tips!)
The real reason you feel like you've "lost yourself" in motherhood
Understanding somatic boundaries and why they're game-changing for moms

Key Topics We're Diving Into:

Nervous system regulation for busy moms
Somatic boundaries (what they are & why they're game-changing)
Building unshakeable self-trust as a mom
Transforming mom rage into emotional wisdom
The truth about dissociation and overwhelm

Resources Mentioned:

Follow Becca on Instagram: @themotherhoodmentor
Listen to Becca's Podcast: The Motherhood Mentor
Click here to listen to my guest episode on Becca's show

Ways to work with Samantha:

1:1 coaching: Now accepting applications, 4 spots open. Apply here.

Self Sabotage Detox:A 5-month group coaching program where you'll identify the areas of your life that you sabotage your peace, presence & connection with others. You'll learn how to disrupt those patterns in real-time and have the support of a community of women to hold you accountable so that you're in control of your emotions & days. Now enrolling for the Spring cohort. Click to reserve your spot.

Emotionally Empowered:The BEST (and maybe only) journaling membership on the internet that focuses on taking your big emotions & situations and transforming them into the clarity + direction you need to get what you want...combined with a 24/7 uplifting community. You receive journal prompt flows, journaling workshops, and special 'Breakthrough Themes'. Access it all with a 7 day FREE trial!

What does balance really mean beyond the Instagram hashtags? In this honest 5-minute guided journal session, we're redefining balance away from perfectionism and into intentional energy allocation. Instead of trying to do it all, we'll explore what truly deserves your attention right now.

What You'll Experience:

A fresh perspective on what "balance" actually means
Permission to release what's draining you
Clarity on where your energy wants to flow
Simple steps to shift your daily experience

Journal Prompts Featured:

What area of your life feels like it's getting too much of your energy right now?
What area is secretly asking for more of your attention?
What's one tiny step you could take today to shift that balance?

Resources Mentioned:

✨ Download your Calm Mind Blueprint: www.samanthapenkoff.com/calm-mind-pod
❤️ Join in on February's Self-Trust theme in Emotionally Empowered: 7 day FREE trial!

Ready to discover deeper emotional peace?

Download the free Calm Mind Blueprint - a guided 5-day experience that builds on today's practice. This transformative journaling framework includes daily voice guidance via a Private Podcast, targeted prompts, and community support to help you move from overwhelm to lasting inner peace.

Click hereto download your free Blueprint and continue your journey to emotional freedom.

Feeling depleted, overwhelmed, and like you're running on empty? You're not alone. In this episode, we're breaking down why mental health days aren't fixing your exhaustion and the 4 proven steps to reclaim your energy.

Chapters:

00:00 The truth about mom exhaustion

04:15 Why traditional self care isn't working

08:34 How I went from an anxious, overstimulated mom to calm, motivated & balanced as a single mom

11:00 4 steps to sustainable energy, patience & presence

13:18 Release & reset ritual to regulate your nervous system

19:40 Invite to workshop for overwhelmed moms on finding balance in their everyday lives, without taking time off of work and burning through their PTO

Are you constantly feeling depleted, taking "mental health days" that turn into catch-up days, and wondering why nothing seems to fix your exhaustion? In this episode, I'm sharing my journey from being an overwhelmed single mom working part-time (and still feeling exhausted!) to discovering the surprising truth about sustainable energy that changed everything.

What we cover:

Why being a "good employee" might be draining your energy 🔋
The hidden reason self-care Sundays aren't enough
How to make the shift from survival mode to thriving
4 practical steps to feel energized without burning through your PTO
The counterintuitive approach that helped me stay present instead of mentally spiraling

Key takeaways:

Make the reason for change about YOU (not your kids, not your partner)
Create a 30-second release & reset ritual
Identify & hold boundaries that serve your energy
Learn what motivates your self-sabotage

🎯 ANNOUNCEMENT: Join my FREE workshop "Balance Without Burning Your PTO" on Wednesday, February 19th at 12pm EST. I'll be diving deeper into:

Why taking days off isn't fixing your exhaustion (and what actually will)
The 4 hidden patterns sabotaging your work-life balance
My 3-step framework for transitioning from work-to-home while increasing your energy

Register here: https://www.samanthapenkoff.com/balance-pto

Ways to work with Samantha:

1:1 coaching: Now accepting applications, 4 spots open. Apply here.

Self Sabotage Detox:A 5-month group coaching program where you'll identify the areas of your life that you sabotage your peace, presence & connection with others. You'll learn how to disrupt those patterns in real-time and have the support of a community of women to hold you accountable so that you're in control of your emotions & days. Now enrolling for the Spring cohort. Click for an extended payment plan

Emotionally Empowered:The BEST (and maybe only) journaling membership on the internet that focuses on taking your big emotions & situations and transforming them into the clarity + direction you need to get what you want...combined with a 24/7 uplifting community. You receive journal prompt flows, journaling workshops and special 'Breakthrough Themes'. Access it all with a 7 day FREE trial!

We're kicking off February with a powerful question: What happens when we override our inner knowing? In this intimate 5-minute guided journal session, I'm walking you through the exact prompts that helped me rebuild trust in myself during my divorce and beyond.

What You'll Experience:

How to recognize moments when you've overridden your inner wisdom
Understanding what your body is trying to tell you about your decisions
Getting clear on what blocks your self-trust
A simple practice to reconnect with your inner voice

Journal Prompts Featured:

Think of a recent decision where you overrode your inner knowing.
What would your inner voice tell you about that situation?
What got in the way of trusting yourself in that moment?

Resources:

✨ Download your Calm Mind Blueprint: www.samanthapenkoff.com/calm-mind-pod
❤️ Join in on February's Self-Trust theme in Emotionally Empowered: 7 day FREE trial!

Ready to discover deeper emotional peace?

Download the free Calm Mind Blueprint - a guided 5-day experience that builds on today's practice. This transformative journaling framework includes daily voice guidance via a Private Podcast, targeted prompts, and community support to help you move from overwhelm to lasting inner peace.

Click hereto download your free Blueprint and continue your journey to emotional freedom.

More Ways to work with Samantha:

1:1 coaching: Now accepting applications, 4 spots open. Apply here.

Self Sabotage Detox: A 5-month group coaching program where you'll identify the areas of your life that you sabotage your peace, presence & connection with others. You'll learn how to disrupt those patterns in real-time and have the support of a community of women to hold you accountable so that you're in control of your emotions & days. Now enrolling for the Spring cohort. Click for an extended payment plan

Emotionally Empowered:The BEST (and maybe only) journaling membership on the internet that focuses on taking your big emotions & situations and transforming them into the clarity + direction you need to get what you want...combined with a 24/7 uplifting community. You receive journal prompt flows, journaling workshops and special 'Breakthrough Themes'. Access it all with a 7 day FREE trial!

Ever find yourself in a surface level relationship? Or wondering if the butterflies you feel are actually a sign of compatibility? In this vulnerable episode, I sit down with millennial dating coach Lauren Fondriest to unpack everything from dating anxiety to building lasting partnerships. Plus, I share never-before-told stories about my own journey from marriage to dating again.

Chapters:

[0:00] Navigating Dating & Friendship Changes in Your 30s

[6:00] Red Flag or Green Flag? The Truth About Chemistry vs. Compatibility

[9:00] Stop Settling: How to Date with Intention (& Actually Love Yourself First)

[14:00] Trust Your Gut: What Your Body Is Telling You About That New Guy

[21:00] Anxious About Dating? These 3 Questions Will Change Everything

[29:00] Beyond the Honeymoon Phase: Secrets to a Thriving Marriage

[34:00] The Manifestation List That Actually Works (What to Put On It & What to Leave Off)

💖 In this episode, you'll discover:

The crucial difference between chemistry and true compatibility
How to stop the anxiety spiral when waiting for texts
My personal story of unlearning & rebuilding trust in my voice after divorce
Expert strategies for dating with intention in your 30s
Practical tips for identifying and communicating your needs
The types of qualities that should actually be on your "dream partner" list
The secret to maintaining a thriving long-term partnership

Key Takeaways:

Why emotional awareness is crucial for modern dating
How to trust your intuition in early relationship stages
The important questions to ask when you're dating in your 30s
Practical strategies for managing dating anxiety
Ways to evaluate compatibility beyond initial attraction

Resources Mentioned:

Dating Identity Mini Challenge - sign up by February 7! https://app.paperbell.com/checkout/packages/117102
Connect with Lauren: https://www.instagram.com/laurenfondriest

Ways to work with Samantha:

1:1 coaching: Now accepting applications, 4 spots open. Apply here.

Self Sabotage Detox:A 5-month group coaching program where you'll identify the areas of your life that you sabotage your peace, presence & connection with others. You'll learn how to disrupt those patterns in real-time and have the support of a community of women to hold you accountable so that you're in control of your emotions & days. Now enrolling for the Spring cohort. Click for an extended payment plan

Emotionally Empowered:The BEST (and maybe only) journaling membership on the internet that focuses on taking your big emotions & situations and transforming them into the clarity + direction you need to get what you want...combined with a 24/7 uplifting community. You receive journal prompt flows, journaling workshops and special 'Breakthrough Themes'. Access it all with a 7 day FREE trial!

Welcome to my BRAND NEW WEEKLY SERIES: Journal with me: Five minute journal prompts where I'll guide you create a full journal entry that goes way deeper than surface level in just 5 minutes. This week, I'll help you go from overwhelm to inner peace.

Finding peace doesn't require hours of meditation or a complete life overhaul. In this focused journaling session, I'll guide you through a powerful 5-minute practice designed to help overwhelmed women reconnect with their inner calm.

These prompts have helped ME through my personal emotional overwhelm and get to a place of sustainable stress relief.

This guided journaling experience helps you:

Transform overwhelming thoughts into manageable insights
Locate where stress lives in your body and release it
Create a moment of peace within your busy day
Trust your inner wisdom to navigate daily challenges

Perfect for busy moms, working professionals, and anyone feeling stretched thin who wants to experience more peace in their daily lives.

All you need:

5 minutes
something to write (or type!) with

Ready to discover deeper emotional peace?

Download the free Calm Mind Blueprint - a guided 5-day experience that builds on today's practice. This transformative journaling framework includes daily voice guidance, targeted prompts, and community support to help you move from overwhelm to lasting inner peace.

Click here to download your free Blueprint and continue your journey to emotional freedom.

Resources Mentioned:

The Calm Mind Blueprint: https://www.samanthapenkoff.com/calm-mind-pod

Ways to work with Samantha:

1:1 coaching: Now accepting applications, 4 spots open. Apply here.

Self Sabotage Detox:A 5-month group coaching program where you'll identify the areas of your life that you sabotage your peace, presence & connection with others. You'll learn how to disrupt those patterns in real-time and have the support of a community of women to hold you accountable so that you're in control of your emotions & days. Now enrolling for the Spring cohort. Click for an extended payment plan

Emotionally Empowered:The BEST (and maybe only) journaling membership on the internet that focuses on taking your big emotions & situations and transforming them into the clarity + direction you need to get what you want...combined with a 24/7 uplifting community. You receive journal prompt flows, journaling workshops and special 'Breakthrough Themes'. Access it all with a 7 day FREE trial!

Ever feel like you're supposed to be "doing it all", or "have it all figured out" but secretly feel stretched thin between all your roles? 🫂 This week's episode is a GAME-CHANGER! It'll help you break free from overwhelm and create a life that feels integrated rather than scattered. 🦋

I sat down with holistic business coach and bestselling author Raeanne Lacatena, who shares her journey of integrating therapy, business coaching, Reiki mastery and motherhood of three under 7 into one beautifully aligned life.

Chapters:

[1:30] The integrated approach to business & life as a mom

[4:00] Defining "having it all"

[6:45] What's inside her book, The Integrated Entrepreneur

[12:30] Overcoming vulnerability & Visibility

[16:30] The process of writing a book & rituals to help you stay motivated

In this packed episode, we explore:

Redefining what "having it all" means for YOU
Why business is actually a personal development journey in disguise
The transformative power of moving past fear of visibility
Her unique steer, clear and anchor journaling framework
How writing her bestselling book transformed her approach to vulnerability

This episode is perfect for any woman feeling lost in the daily grind and craving a more intentional, aligned approach to life, motherhood and business.

If you're feeling stuck in survival mode or craving deeper connections while pursuing your dreams, this episode will give you the permission slip AND practical tools you need!

Resources Mentioned:

The Integrated Entrepreneur book by Rayanne LaCatena: https://amzn.to/4jrecyY
Raeanne's website: https://www.theintegratedentrepreneur.com/
Connect with Raeanne: https://www.instagram.com/raeannelacatena/

Ways to work with Samantha:

1:1 coaching: Now accepting applications, 4 spots open. Apply here.

Self Sabotage Detox:A 5-month group coaching program where you'll identify the areas of your life that you sabotage your peace, presence & connection with others. You'll learn how to disrupt those patterns in real-time and have the support of a community of women to hold you accountable so that you're in control of your emotions & days. Now enrolling for the Spring cohort. Click for an extended payment plan

Emotionally Empowered:The BEST (and maybe only) journaling membership on the internet that focuses on taking your big emotions & situations and transforming them into the clarity + direction you need to get what you want...combined with a 24/7 uplifting community. You receive journal prompt flows, journaling workshops and special 'Breakthrough Themes'. Access it all with a 7 day FREE trial!

Ever feel guilty for not being able to wake up at 5am? Or frustrated when your perfectly planned schedule gets derailed by mom life? You're not alone - and spoiler alert: it's NOT you, it's the system!

In this candid episode, I'm breaking down why traditional time management advice (usually written by men 👀) fails busy moms and sharing what actually works.

Chapters:

[0:00] The Problem with 5am Club Culture

[4:00] Real Mom Life Requires Flexibility

[9:00] Energy Management vs. Time Management: Creating an Intuitive Schedule & Flexible Time Blocking

[15:00] 5 minute journal prompts

You'll discover:

Why the 5am Club & rigid time blocking might be making you feel worse
How different seasons of motherhood require different approaches
My personal story about needing 9 hours of sleep (and why that's okay!)
3 strategies for creating an intuitive schedule that actually works
A 5-minute journaling exercise to find your natural rhythm

This episode is a MUST-LISTEN for you if:

✓ You're tired of feeling guilty about "lack of discipline"

✓ Traditional time management makes you feel like a failure

✓ You want permission to trust your intuition

✓ You're craving a more flexible approach to your day

🎁 SPECIAL OFFER: Join us inside Emotionally Empowered for a FREE 7-day trial! We're journaling through these exact topics this month. Trial ends January 31st - don't miss out!

Resources Mentioned:

Join Emotionally Empowered (FREE 7-day trial): https://www.samanthapenkoff.com/offers/xFnDW36z
Book mentioned: "Do Less" by Kate Northrup https://a.co/d/3n0Ms61
Download the Emotional Breakthrough Blueprint: click here

Ways to work with Samantha:

1:1 coaching: Now accepting applications, 4 spots open. Apply here.

Self Sabotage Detox:A 5-month group coaching program where you'll identify the areas of your life that you sabotage your peace, presence & connection with others + the specific patterns. You'll learn how to disrupt those patterns in real-time and have the support of a community of women to hold you accountable so that you're in control of your emotions & days. Now enrolling for the Spring cohort. Click for an extended payment plan

Emotionally Empowered: The BEST journaling membership on the internet that focuses on taking your big emotions and situations and transforming them into the clarity + direction you need to get what you want...combined with a 24/7 uplifting community. You receive journal prompt flows, journaling workshops and special 'Breakthrough Themes'. Access it all with a 7 day FREE trial!

Ever look around your home and feel instantly overwhelmed by all the STUFF? You're not alone! In this enlightening episode, I chat with decluttering coach and military wife Courtney from @declutteredanddwell about why letting go of items feels so emotionally heavy - and how to break free from the cycle of clutter that's keeping you stuck in overwhelm.

If you've ever:

Set "declutter the house" as a goal but never started because it feels too overwhelming
Felt guilty about getting rid of gifts or sentimental items
Struggled to define what "enough" looks like for your family (or never thought about it and keep impulse shopping!)
Found yourself organizing the same piles over and over

...then this episode is your permission slip to start small and create the peaceful home environment you deserve.

Chapters

[0:00] How decluttering is linked to our emotional wellbeing

[3:00] The reason busy moms find it so hard to declutter

[9:00] Practical tips to start decluttering your home

[12:00] Why it's so difficult to get rid of some items & 3 questions to ask yourself to make it easier

[15:00] Ditching comparison and finding contentment through simplicity

Key Topics We Cover:

The crucial difference between decluttering and organizing (and which to do first!)
3 powerful questions to help release emotional attachment to items
How comparison steals your contentment & affects your purchasing habits
A simple framework for the overwhelmed mom to finally start decluttering
Practical tips to maintain a clutter-free home with kids

Resources Mentioned:

Connect with Courtney: @declutteredanddwell
Learn about Courtney & The Simplicity Society: https://declutteranddwell.com/

Ways to work with Samantha:

1:1 coaching: Now accepting applications, 4 spots open. Apply here.

Self Sabotage Detox:A 5-month group coaching program where you'll identify the areas of your life that you sabotage your peace, presence & connection with others + the specific patterns. You'll learn how to disrupt those patterns in real-time and have the support of a community of women to hold you accountable so that you're in control of your emotions & days. Now enrolling for the Spring cohort. Click for an extended payment plan

Emotionally Empowered:The BEST journaling membership on the internet that focuses on taking your big emotions and situations and transforming them into the clarity + direction you need to get what you want...combined with a 24/7 uplifting community. You receive journal prompt flows, journaling workshops and special 'Breakthrough Themes'. Access it all with a 7 day FREE trial!

🍷 Sipping wine while scheduling this episode? Yep! And I'm sharing exactly why I feel zero guilt about skipping Dry January (and other extreme challenges) this year.

If you're a busy mom feeling the pressure to start 2025 with another restrictive challenge, this episode is YOUR permission slip to choose differently.

Chapters

[0:00] Why I'm Skipping Dry January

[5:00] How Mom Guilt & Extreme Challenges Backfire

[9:00] A Better Approach for Busy Moms

[15:00] Simple Journaling Technique & Next Steps

In this candid episode, you'll discover:

Why these "all or nothing" January challenges might be sabotaging your wellbeing
How mom guilt sneaks into our relationship with alcohol (and why that needs to stop!)
The hidden cost of missing wine nights & social connections with other moms
A simple journaling technique to trust your intuition instead of rigid rules
What sustainable, joy-filled change actually looks like for busy moms

Perfect for you if:

✓ You're juggling work, kids, & trying to maintain your sanity

✓ Traditional "challenges" leave you feeling more depleted than energized

✓ You're craving real connection & sustainable habits

✓ You want permission to trust yourself & your choices

🎁 SPECIAL OFFER: Join us inside Emotionally Empowered for a FREE 7-day trial! We're journaling through exactly these topics this month; with a focus on breaking free from the all-or-nothing mindset. Trial ends January 31st - don't miss out!

Resources Mentioned:

Join Emotionally Empowered (FREE 7-day trial): https://www.samanthapenkoff.com/emotionally-empowered-pricedrop
Download the Emotional Breakthrough Blueprint: click here

Ways to work with Samantha:

1:1 coaching: Now accepting applications, 4 spots open. Apply here.

Self Sabotage Detox: A 5-month group coaching program where you'll identify the areas of your life that you sabotage your peace, presence & connection with others + the specific patterns. You'll learn how to disrupt those patterns in real-time and have the support of a community of women to hold you accountable so that you're in control of your emotions & days. Now enrolling for the Spring cohort. Click for an extended payment plan

Emotionally Empowered:The BEST journaling membership on the internet that focuses on taking your big emotions and situations and transforming them into the clarity + direction you need to get what you want...combined with a 24/7 uplifting community. You receive journal prompt flows, journaling workshops and special 'Breakthrough Themes'. Access it all with a 7 day FREE trial!

🚨If you've already "failed" at your 2025 goals (or haven't even set them because you're tired of the cycle), this episode is FOR YOU.

Remember when I almost missed out on precious bounce house moments with my son because I was stuck in "work mode"? That wake-up call showed me how all-or-nothing thinking doesn't just affect our goals - it steals our JOY. And I refuse to let that happen to you!

Chapters:

[1:42] Understanding the All-or-Nothing Mindset

[3:08] Signs that you have the All-or-Nothing Mindset

[8:00] The impact of black-and-white thinking

[14:37] Breaking free from the cycle

[18:58] Journal prompts for self-reflection

In this powerful (but quick!) episode, you'll discover:

The sneaky way all-or-nothing thinking is keeping you stuck in overstimulated mom-mode
Why "perfect planning" leads to self-sabotage (& what to do instead)
How to break free from the "I'll start Monday" cycle
A simple mindset shift that changed EVERYTHING for my private clients
The #1 journaling technique (with writing prompts) to make progress without the pressure or perfectionism

Plus! I'm sharing details about our January theme inside Emotionally Empowered where we're tackling this exact issue together. Join us with a FREE 7 day trial then just $47/month (normally $197!) but hurry - this free trial ends Jan 31st and the special pricing won't last!

Perfect for you if:

✓ You're exhausted from starting over every Monday

✓ Your perfectionism is actually procrastination in disguise

✓ You want 2025 to feel different (more balanced, less overwhelming)

✓ You're ready to stop sabotaging your own success

Resources Mentioned:

🌟 Join Emotionally Empowered (7-day FREE trial!): https://www.samanthapenkoff.com/emotionally-empowered-pricedrop

📝 Take the Saboteur Quiz: https://www.positiveintelligence.com/saboteurs/

📲 Book a Free Saboteur Coaching Call to start breaking free from your self sabotage: https://calendly.com/samanthasays/sabotage-detox

💌 Get Weekly Journal Prompts: https://www.samanthapenkoff.com/prompts

Ways to work with Samantha:

1:1 coaching: Now accepting applications, 4 spots open. Apply here.

Self Sabotage Detox: A 5-month group coaching program where you'll identify the areas of your life that you sabotage your peace, presence & connection with others + the specific patterns. You'll learn how to disrupt those patterns in real-time and have the support of a community of women to hold you accountable so that you're in control of your emotions & days. Now enrolling for the Spring cohort. Click for an extended payment plan

Emotionally Empowered:The BEST journaling membership on the internet that focuses on taking your big emotions and situations and transforming them into the clarity + direction you need to get what you want...combined with a 24/7 uplifting community. You receive journal prompt flows, journaling workshops and special 'Breakthrough Themes'. Access it all with a 7 day FREE trial!

Ever notice how those shiny New Year's resolutions tend to leave us feeling more disconnected and doubtful than before? Let's try something different for 2025.

Instead of another list of goals that make you question your worth, I'm sharing 10 game-changing questions that will help you rediscover your confidence and deepen your connections - with yourself, your kids, and your partner.

In This Episode, you'll discover:

Why traditional resolutions often leave moms feeling less confident
How to break free from the emotional mom-rollercoaster
Simple ways to strengthen family connections (even during chaotic moments)
The secret to making decisions with confidence
Practical steps to feel like yourself again

Plus! 48-Hour Special Offer:

Participate in my5 days to 2025 on Instagram!

Prize 1: Exclusive journal prompts from my Unwind & Recreate workshop
Prize 2: Win a full day of virtual coaching (valid through Jan 31st)

Resources Mentioned:

Emotionally Empowered Community: Click here to learn more or join
Free Breakthrough Blueprint: Download here
Connect with me on Instagram, here

🌟 Tired of venting about motherhood but never feeling better? What if you could actually process those big emotions in just 10 minutes a day?

In this powerful episode, I'm breaking down why traditional approaches to emotional processing (like venting to friends or random journaling) often leave us stuck in the same patterns - and sharing the strategic framework that's helping moms move from overwhelm to clarity in just 10 minutes a day.

You'll discover:

Why venting feels good in the moment but doesn't create lasting relief (and could even reinforce negative patterns)
The 5-step Breakthrough Blueprint that works with your brain (not against it)
A real example of how one mom went from 50/50 uncertainty to 95% confidence in one journaling session
Why trying to process emotions alone might be keeping you stuck
The exact framework you can start using today (even during nap time!)

🎁 Resources mentioned:

Download the free Breakthrough Blueprint: Download here
Join Emotionally Empowered (special $47/month pricing!): Learn more & sign up
Connect with me on Instagram: @samantha.s.says

Ever feel like your past defines you? Meet Brittany, who transformed her deepest struggles into an incredible 8,000 square foot fitness facility, proving that rock bottom can be the foundation for your empire. Whether you're rebuilding after trauma, navigating complex family dynamics, or dreaming of turning your passion into a business, this episode will show you what's possible when you decide to bet on yourself.

In this episode, you'll discover:

The "gateway drug" to success that changed everything (hint: it's not what you think) and how you can tap into it too
Why building a business can be the ultimate form of healing - and how to leverage your struggles into strengths
The truth about building community, maintaining boundaries, and knowing when to let go of control
A powerful mindset shift for bonus moms and blended families that transforms chaos into clarity

Resources Mentioned:

📕 The Go-Giver Book: https://a.co/d/9667VoN
📱 Brittany's Instagram: https://www.instagram.com/brittany.burnham
📝 Sign up for Journal Prompts (🎄 & be notified about all my December giveaways!): https://www.samanthapenkoff.com/prompts

🎉 2025 PRESALE ENDS FRIDAY DEC. 13th! Check out all of the programs and their discounts + bonuses here: https://www.samanthapenkoff.com/2025-presale

Offers on pre-sale:

Self Sabotage Detox Group Program
Exclusively Empowered 1:1 Coaching
Free Saboteur Coaching Call

Do you ever feel like you're always overstimulated, in survival mode, or on autopilot? Research shows moms who pursue their passions experience 45% less overwhelm!

In this episode, you'll learn:

Why multitasking triggers self-sabotage
The science behind mom overstimulation
What's beneath your passion that may be keeping you from pursuing it
My proven toolkit for calmer, more intentional days so that you can feel patient, present & more passionate.

Stop waiting for a certain feeling, your kids to be older or "someday" to chase your dreams. Today's episode reveals why your passion makes you a more present, joyful mom.

Learn:

How to redefine what "Fun Mom" looks like for you
The secret to quality time
Simple ways to model purpose for your kids
How pursuing your dreams impacts your kids self-esteem

Get 🥂pre-sale details🥂 for Exclusively Empowered private coaching or the Self Sabotage Detox here: https://www.samanthapenkoff.com/2025-presale

🎉 FINAL 48 HOURS: Complete this week's homework to win $500 coaching credit!

Complete Day 4 homework: https://www.samanthapenkoff.com/assessments/2148353312
Rate & review the podcast for bonus points towards the $500 coaching credit: https://www.samanthapenkoff.com/assessments/2148353313

💝 GET YOUR FREE GIFTS! If you haven't already, register for Beyond Mom Mode at www.samanthapenkoff.com/beyond-mom-mode to receive THREE FREE journaling resources! Only free through Dec. 13.

• How to Start Journaling Guide (way beyond basic gratitude!)

• 100 Emotional Journal Prompts Archive

• Breakthrough Blueprint Collection for processing big emotions & situations

Ready to OFFICIALLY move Beyond Mom Mode? Today's episode shows you how to create magical moments with your kids while pursuing what lights YOU up.

Learn:

Why trying to "do it all" at once sabotages both your goals and family time
The 4 functions of behavior to design intentional family activities
How to break free from the "all or nothing" mindset
2 perspectives that will give you permission to ask for help w/o feeling like a burden

🎉 SPECIAL ANNOUNCEMENT: 2025 Pre-Sale is LIVE!

Self Sabotage Detox Group Program
Private 1:1 Coaching

Limited space & pre-sale perks expire Dec 13th!

Get pre-sale details: https://www.samanthapenkoff.com/2025-presale

Complete Day 4 homework: https://www.samanthapenkoff.com/assessments/2148353314

Rate & review the podcast for bonus points towards the $500 coaching credit: https://www.samanthapenkoff.com/assessments/2148353313

Ever wonder why it feels so hard to prioritize yourself...without guilt? Or to find something for yourself that brings you joy? Something that actually motivates you, just for you? Why it feels so much easier to dream for others than it does for yourself?

In today's powerful episode of Beyond Mom Mode, I'm sharing why your joy isn't just a "nice to have" - it's actually the key to showing up as the mom you want to be.

🎯 In this episode, we're uncovering:

The REAL reason you've lost touch with your passions (it's not what you think!)
How to identify what lights you up (even if you feel like a totally different person now)
The shocking truth about how your joy impacts your whole family
Permission to explore new dreams without the guilt
The exact 4 questions that will pinpoint your newest passion and get you INSPIRED again

Plus! I'm sharing real examples from my clients on how they started to dream again!

💝 GET YOUR FREE GIFTS!

If you haven't already, register for Beyond Mom Mode at www.samanthapenkoff.com/beyond-mom-mode to receive THREE FREE resources:

How to Start Journaling Guide (way beyond basic gratitude!)
100 Emotional Journal Prompts Archive
Breakthrough Blueprint Collection for processing big emotions & situations

🎁 BONUS HOMEWORK OPPORTUNITY:

Complete today's simple homework assignment for a chance to win (1) one of (2) two $500 credit toward 2025 coaching!

Click here to submit your Day 3 homework.

Get 5 bonus points for rating & reviewing the Journal Entries podcast! Click here to submit your rating/review (even if you've done it in the past.)

Resources Mentioned:

Day 3 Homework Link: https://www.samanthapenkoff.com/assessments/2148353315
Beyond Mom Mode Registration: www.samanthapenkoff.com/beyond-mom-mode
Follow me on Instagram: @samantha.s.says

🕒 Welcome back to the Beyond Mom Mode series! Today we're tackling the biggest myth in motherhood: that you have "no time." Get ready for some tough love and transformative truths about where your time is really going.

🎯 In this episode, we're uncovering:

The hidden moments you've been trained not to notice
How your self-sabotaging patterns are secretly stealing your time
Why social media and dopamine hits keep you feeling "always on"
Practical strategies to reclaim your time starting TODAY
How to finally break free from survival mode

🔍 I'll help you identify:

Your unique time-wasting patterns
The truth about what you'd REALLY do with more time

🎁 BONUS HOMEWORK OPPORTUNITY:

Complete today's simple homework assignment for a chance to win (1) one of (2) two $500 credit toward 2025 coaching! Click here to submit your homework.

Get 5 bonus points for rating & reviewing the Journal Entries podcast! Click here to submit your rating/review (even if you've done it in the past.)

Click here to take the Saboteur Assessment.

💝 GET YOUR FREE GIFTS!

If you haven't already, register for Beyond Mom Mode at www.samanthapenkoff.com/beyond-mom-mode to receive THREE FREE resources:

How to Start Journaling Guide (way beyond basic gratitude!)
100 Emotional Journal Prompts Archive
Breakthrough Blueprint Collection for processing big emotions & situations

Perfect for moms who:

✓ Feel stuck in survival mode

✓ Never have "enough" time

✓ Are exhausted from being "always on"

✓ Want to feel like themselves again

✓ Need practical time management solutions

Resources:

Saboteur Assessment Link: Click here
Day 2 Homework Link: Answer the question here
Beyond Mom Mode Registration: www.samanthapenkoff.com/beyond-mom-mode

🎉 Welcome to Day 1 of the Beyond Mom Mode series! Ready to break free from the endless cycle of trying to do it all? In this powerful kick-off episode, we're unpacking why being "busy" isn't actually the problem – and what is.

🎯 In this episode, you'll discover:

Why doing it all is actually making you lose yourself
The hidden self-sabotaging beliefs keeping you stuck
How to break free from the "either/or" mindset
Simple strategies to reprioritize YOUR needs (without the guilt!)
The truth about what your family really needs from you

💝 GET YOUR FREE GIFTS!

If you haven't already, register for Beyond Mom Mode at www.samanthapenkoff.com/beyond-mom-mode to receive THREE FREE resources:

How to Start Journaling Guide (way beyond basic gratitude!)
100 Emotional Journal Prompts Archive
Breakthrough Blueprint Collection for processing big emotions & situations

🎁 BONUS HOMEWORK OPPORTUNITY:

Complete today's simple homework assignment for a chance to win (1) one of (2) two $500 credit toward 2025 coaching! Click here to submit your homework.

Get 5 bonus points for rating & reviewing the Journal Entries podcast! Click here to submit your rating/review (even if you've done it in the past.)

This episode is perfect for moms who:

✓ Feel trapped in autopilot mode

✓ Are exhausted from trying to do it all

✓ Want permission to prioritize themselves

✓ Need to break free from perfectionism

✓ Are ready to redefine what "good mom" means

Resources Mentioned:

Day 1 Homework Link: https://www.samanthapenkoff.com/assessments/2148353317
Beyond Mom Mode Registration: www.samanthapenkoff.com/beyond-mom-mode
Follow me on Instagram: @samantha.s.says

Remember: Your desires matter, and pursuing them makes you a better mom! 💫

🎉 Welcome to Beyond Mom Mode! If you're drowning in endless to-do lists, holiday planning, and feeling like you've lost yourself in motherhood - you're in the right place.

This 5-day series on the podcast is designed to help you become the fun, present mom while ALSO pursuing your own dreams!

🎯 In this kickoff episode, learn:

How to get the MOST out of this transformative series
Why NOW is the perfect time to break free from mom mode
What's actually possible when you move beyond survival mode
How to navigate the holiday season with less stress
The exact framework we'll use to transform your life
How to win $500 in coaching credits with me to help shatter your self sabotage and become the most successful, calmest (even on your busy days) and HAPPIEST self yet.

🎁 WIN BIG! TWO MAMAS WILL WIN $500 IN COACHING CREDITS based on the most # of points throughout the week:

Complete daily homework assignments (2 points each!)
Rate & review the podcast (5 bonus points!) Get a head start and rate the show now!
Two lucky winners will receive $500 credit toward 2025 coaching!

💝 FREE RESOURCES WHEN YOU REGISTER:

Sign up at www.samanthapenkoff.com/beyond-mom-mode to receive:

How to Start Journaling Guide (way more than just gratitude!)
100 Emotional Journal Prompts Archive
3 Breakthrough Blueprints for processing overwhelm, self-sabotage & communication

Resources:

Beyond Mom Mode Registration: www.samanthapenkoff.com/beyond-mom-mode
Rate & Review the podcast for 5 bonus points: https://www.samanthapenkoff.com/assessments/2148353313
Follow on Instagram: @samantha.s.says

This episode is perfect for moms who:

✓ Feel lost in the daily grind

✓ Want to feel inspired again

✓ Need help prioritizing themselves

✓ Crave more than "just" being mom

✓ Are ready for real transformation

LET'S DO THIS, MAMA! 🐻

🎉 EXCITING ANNOUNCEMENT!

Don't miss our upcoming FREE Beyond Mom Mode 5-day series (Dec 2-6) where we'll dive deeper into breaking free from mom-mode and reconnecting with YOUR dreams! It's all going down on this podcast, so make sure you're following Journal Entries; or register at my landing page www.samanthapenkoff.com/beyond-mom-mode to receive 3 bonus guides ALL FOR FREE:

How to Start Journaling Guide (way more than just gratitude!)
100 Emotion-Based Journal Prompts Archive
Breakthrough Blueprints for processing big emotions & situations

Do you ever feel like you've lost yourself in motherhood? You're not alone. In this game-changing episode, we're diving deep into how to reconnect with your personal dreams and transform that nagging self-doubt into actionable self-goals.

Join me and goal-setting expert Leslie Martinez as we unpack the real reason why moms put their dreams on hold – and more importantly, how to change that.

This episode is perfect for you if:

✓ You've lost touch with your personal dreams

✓ You feel guilty prioritizing anything beyond family & work

✓ You're ready to break free from self-doubt

✓ You want practical steps to make your goals happen

✓ You need permission to put yourself first

🎯 In this episode, you'll discover:

Why journaling is your secret weapon for goal achievement
How to breakthrough emotional barriers that keep you stuck
A revolutionary approach to goal-setting that actually works
Simple habits that turn dreams into reality

Plus! We're breaking down:

The SMART goals framework with a twist
How to reduce overwhelm when pursuing personal goals
Leslie's go-to journal prompt for instant motivation

Resources:

Register for the Beyond Mom Mode 5 day audio series: http://www.samanthapenkoff.com/beyond-mom-mode
Grab Leslie's journal here: https://a.co/d/eZxyNty
Connect with Leslie on Instagram: @yourjoyfulorderstyle

GET YOUR BEYOND MOM MODE GOODIES! ⤵️

Register at https://www.samanthapenkoff.com/beyond-mom-mode and get immediate access to 3 FREE resources:

How to Start Journaling Guide (way more than just gratitude)
Journal Prompt Archive with 100 journaling prompts organized by emotional goals
Breakthrough Blueprints to work through big emotions like overwhelm, anger, grief, etc.

🦄 SPECIAL GIFT for my Beyond Mom Mode mamas who register & participate: you'll be entered to win one of TWO $500 credits toward 2025 coaching with me!

Are you living on autopilot as a mom? In this episode, I shares the wake-up call that made me realize I was deep in mom mode, and reveal 5 signs you might be there too. Perfect timing to break free before the holidays so you can be more present and actually ENJOY the next few weeks with less stress!

EPISODE HIGHLIGHTS:

👉 The sneaky way mom mode takes over

👉 5 signs you're prioritizing everyone but yourself

👉 Why Instagram-perfect motherhood is draining your joy

👉 How to be present without losing yourself

👉 Simple ways to rediscover your spark

Plus! Listen now and learn about the FREE Beyond Mom Mode 5-day series starting December 2nd where you'll discover how to:

🤸‍♀️ Be the fun, present mom

🤸‍♀️ Finally pursue YOUR dreams

🤸‍♀️ Create more time even on the busiest of days (yes, really!)

🤸‍♀️ Win $500 in coaching to overcome self sabotage! 🎁

Register for Beyond Mom Mode & get your freebies here: https://www.samanthapenkoff.com/beyond-mom-mode

Follow me on Instagram: https://www.instagram.com/samantha.s.says

Are you tired of beating yourself up over unmet goals? You know...the ones you keep SAYING you want to achieve, but then don't take action towards?

In this raw and honest episode, we're diving deep into why we keep setting the same goals without following through - and why that might actually be a good thing.

Through my personal journey with fitness and exercise, we explore the complex relationship between our goals, societal expectations, and authentic desires.

🍋‍🟩 Juicy talking points:

The impact of unmet goals on self-confidence & self-image
How societal conditioning influences our goal-setting
The difference between discipline and authentic motivation
Finding peace with changing priorities
Breaking free from shame-based goal setting

📝 Journal Prompts for Reflection: (I encourage you to type these into the Notes app on your phone and think about each one for a minute or two!

1️⃣. What do I say I want to be doing (or what do I say my goal is) but I'm not doing it & why?
2️⃣. Is NOT prioritizing this goal a bad thing? Or was I conditioned to set this goal and believe that way?
3️⃣. What WAS my 'why' when I initially set this goal & what is my 'why' now...if I have one at all?
4️⃣. Can I accept myself if I release this goal all together?

🎉 EXCITING ANNOUNCEMENT:

Don't miss my upcoming 5-day series where we'll dive deeper into prioritizing your life so that you can be present & "do it all" in a peaceful & authentic way! Stay tuned for more details...especially if you're a mom who:

✔️ Feels overwhelmed by their to-do lists

✔️ Questions if they're doing "enough"

✔️ Want to break free from comparison

✔️ Are seeking permission to prioritize differently

✔️ Need support in redefining success on their own terms

Resources:

Get my FREE How to Start Journaling guide: https://www.samanthapenkoff.com/how-to-start-journaling-pod

This week's episode is for the stressed out woman, who's ready to transform her relationship with stress & overwhelm to find genuine peace in her daily life? In this transformative episode, we explore the powerful intersection of ancient healing wisdom and modern living.

Join AmandaMae (www.instagram.com/amandamaecoaching as she breaks down spiritual practices into practical, actionable steps for real life.

In This Episode, You'll Discover:
1. The transformative power of Reiki for emotional release and healing
2. How to regulate your nervous system during intense moments (even during arguments!)
3. A down-to-earth guide to understanding chakras and their connection to physical symptoms
4. The game-changing "5 G's" framework as a daily habit to help you feel your best

Connect with Amanda:
Instagram: @amandamaecoaching
Amanda's Podcast: Nurture Herself

For a FREE guide on how to start journaling: https://www.samanthapenkoff.com/how-to-start-journaling-pod

Keywords: spiritual healing, reiki benefits, chakra alignment, emotional grit, peace practices, nervous system regulation, energy healing, spiritual growth, emotional freedom, mindful living, spiritual guide, holistic wellness, inner peace techniques, spiritual transformation

Are you constantly wondering why you keep falling into the same patterns (like procrastination, saying YES when you want to say no or even overthinking)...even though you "know better"?

In this episode, we dive deep into the science of self-sabotage and why even the most self-aware moms find themselves stuck in these cycles.

🎧 In this episode, you'll discover:

The surprising truth about why self-sabotage isn't a character flaw
10 distinct patterns holding smart moms back (and how to spot them)
Why willpower and "knowing better" aren't enough to create change
A powerful framework for breaking free from self-sabotaging behaviors

Featured Personal Story:
The Bounce House Moment - Learn how a simple afternoon decision revealed a common pattern of self-sabotage that many working moms face, and the simple shift that can transform these moments.

Key Insights:

How neural pathways keep us stuck in old patterns
The connection between childhood protection and adult self-sabotage
Why society's expectations of mothers reinforce these patterns

The 10 Saboteurs Revealed:
✓ The Judge: Your inner critic
✓ The Avoider: The procrastination master
✓ The Controller: The perfectionist
✓ The Hyper-achiever: The constant doer
And six more crucial patterns affecting mothers today

Resources Mentioned:

Self Sabotage Detox Program - A 4-month transformation journey for moms ready to break free from these patterns. Info & Sign up here: https://www.samanthapenkoff.com/offers/BCjuKNQj/checkout?coupon_code=LAUNCHWEEK50
Connect with me on Instagram and let me know which Saboteur resonated the most with you! www.instsagram.com/samantha.s.says
Join my email list to get journal prompts & learn more about self sabotage: www.samanthapenkoff.com/prompts

Tags: mom life, self sabotage, personal development, working mom, mom guilt, positive intelligence, mindset, parenting tips, mom coach, life coach

Ever feel like you're sleepwalking through motherhood? You're not alone.

This special episode is the audio recording from my recent "Get Off Autopilot" workshop, where we dived deep into the world of mom autopilot and self-sabotage. Get ready for some eye-opening insights and practical strategies to help you reclaim your time, energy, and joy in motherhood.

Key topics we explored in the workshop:

The sneaky signs of autopilot in your daily mom life (you might be surprised!)
Why your busy calendar isn't the real problem (and what is)
Four common self-sabotage patterns holding moms back
A powerful 4-step framework to disrupt self-sabotage and get off autopilot
Real-life examples of moms breaking free from autopilot and loving life again

I break down why simply managing your time better or "embracing the chaos" isn't the answer. Learn how to stop reacting to life's curveballs and start responding with intention. Discover the secret to creating a calm home environment by mastering your own emotions and helping your kids do the same.

Whether you're a working mom, stay-at-home mom, a career woman or somewhere in between, this episode offers valuable insights to help you thrive during the challenging early years of motherhood and find your tribe of supportive, like-minded moms.

Ready to turn your chaos into clarity and step into leadership - both at home and in your career? This episode is your first step towards a more intentional, joyful, and fulfilling motherhood journey.

And if you're inspired to take this work further, stick around till the end to hear about my Self Sabotage Detox program. It might just be the game-changer you've been looking for!

Click here for details on the Self Sabotage Detox group coaching program!

MomLife #SelfSabotage #IntentionalParenting #MomAutopilot #EmotionalWellness #WorkingMoms #ParentingTips #MomCommunity #SelfCare #WorkLifeBalance

Hey high-achieving mama! Ever find yourself going through the motions at work, then coming home to parent on autopilot too? In this episode, we're diving deep into why so many successful working moms feel disconnected from their daily lives - and what it's really costing us (hint: it's WAY more than just missing precious moments).

As a single mom and business owner who's been there, I'm sharing the raw truth about:
-- Why your executive brain feels foggy (even after that third cup of coffee)
-- The real reason you can't remember what happened at yesterday's team meeting OR what your kid told you about school
-- How autopilot is affecting your leadership potential AND your parenting style
-- The surprising connection between presence and professional success
-- Why "time management" isn't fixing your energy crisis

Key Takeaways:
1. The science behind why successful women often default to autopilot
2. How your current coping mechanisms might be making things worse
3. The hidden cost of operating on autopilot in your career and family life
4. A practical tool for instant presence (that doesn't require meditation)
5. Why traditional productivity advice isn't serving working moms

Resources Mentioned:
Get Off Autopilot Workshop Registration: www.samanthapenkoff.com/get-off-autopilot
Connect with me on Instagram: www.instagram.com/samantha.s.says

Its sometimes tough to honor our emotions. Chelon walks us through exactly how to do that (spoiler alert: it starts off by acknowledging them) + how she clears emotions so that you can operate from a neutral place.

CREATING CALM is our 6 days mini course, filled with journal prompts & energy clearings to create more calm in your life. Check it out here: https://www.samanthapenkoff.com/offers/LWuDhCnY

Journal Prompt: First, acknowledge how you're feeling. Then ask yourself: when was the first time that you felt __(enter emotion)__.

Chelon Lockert is a Self-Love Queen Passionista and Emotional Energy Alchemist, Speaker and Author with 22 years experience of empowering women. She is Certified in SRT (Subconscious Release Technique) Clearing and believes in the power of women gathering and finding their tribe and is passionate about creating community with her online group coaching program, Self-Love Queen Academy.

Author of the ebook “The HeartBreak Handbook”, a step by step guide to healing from past relationships so that you build and grow a stronger relationship with yourself, resulting in more authentically aligned relationships.

To see more of Chelon's work, visit her website: https://ihopethisinspiresyou.ca/

Instagram: https://www.instagram.com/chelon_selflovequeen

Facebook: https://www.facebook.com/chelon.rieger

And for more journaling resources, click here: https://www.samanthapenkoff.com/podcast

If you're questioning your relationship or curious about toxic behaviors in relationships, this episode with Kierstyn Franklin from The Relationship Recovery is a MUST LISTEN!

We talk about:

Narcissism, Manipulation & Gaslighting (and how to defend yourself from it)
Why it's so hard to leave a relationship and why many people go back to relationships
Guidance on how to know when to leave a relationship or stay
How to mourn & move on from a relationship

Click here for more information on The Relationship Recovery: https://www.therelationshiprecovery.com/about

Should I Stay or Should I Go 4-Week Intensive: https://www.therelationshiprecovery.com/stayorgo

Kierstyn is a life coach, motivational speaker, best selling author and relationship expert. Read more about her accolades and accomplishments above, and check out the Relationship Recovery Instagram page here: https://www.instagram.com/therelationshiprecovery

If you are in danger: seek help at Domestic Violence Hotline or fadv.org among other resources

I had a huge breakthrough in my journal about boundaries; relating my fear around them now to how they were handled in the past. We also dig into how to handle guilt when trying to state our needs.

Prompts:

What is your "boundary arc/timeline"?
What happened when you would try and set a boundary or declare a need in your past relationship (or with your family, friendships, etc).

August only, 60% off (only $27) the Journal Prompt Archive: http://www.samanthapenkoff.com/offers/r6CqvUfr/checkout?coupon_code=SELFDISCOVERY

I refer to the @DrBeckyatGoodInside

For more journal resources, check out: www.samanthapenkoff.com/podcast

"Share an experience at a theme park" seemed like an innocent prompt, but once I opened that can of worms, I tapped into much more...including a lesson I've been trying to adapt or the past 2 years: to trust myself.

For more the Journal Prompt Archive, referenced in this episode: click here (it's 60% off!)

For more resources, including how to actually start journaling for free: click here

Journal Prompts:

Is there a situation in your life where you are doubting yourself?
Why are you doubting?
What proof do you have that you're doing the right thing/When have you trusted yourself in the past?
How can you choose to trust yourself more, right now?

Be sure to tag me on social media (@samantha.s.says) when you listen & leave a review wherever you tune in! Thank you for listening! <3 I appreciate you.

You may have felt like a victim to gaslighting...but have you considered that you might gaslight yourself? Or that you "should" yourself? Immense guilt comes from both of those behaviors. We talk about how to swap those behaviors + what you can release that isn't serving you; for example: releasing the urge to 'keep the peace' or make sure others are happy.

Journal Prompts:

When & what do you say when you "should" yourself? Are there any patterns?
What are some ways you could be gaslighting yourself?
If it's sticking with me, it must be a trigger. Where do I need to heal? What actions can I take? [The Breakthrough Blueprint can help with this!]
What "weights" are you carrying? What mantra can you create to help you loosen the grip & release it?

RESOURCES:

Learn more & apply for the 6-week Recovery Room: http://www.samanthapenkoff.com/assessments/2147758415

Free Breakthrough Blueprint: http://www.samanthapenkoff.com/offers/sCWKRy5E/checkout

More journal resources: www.samanthapenkoff.com/podcast

Instagram account with the great posts about:
- shoulding - http://www.instagram.com/p/CdV7joCONfC/
- gaslighting - http://www.instagram.com/p/Cf9MSWiOkqB/
- releasing - http://www.instagram.com/p/CdV7joCONfC/

What's not not meant for you will not stay. In this episode, we talk about that + how it's been 2 years since telling my ex-husband that I wanted to leave and we started the divorce process.

I answer your questions about that season of my life & help you begin to process things in your life that might not be aligned for you.

Journal Prompts:

Is there anything in your life that isn’t working for you but you’re staying?
Deep down, could you have adopted that person or thing because of standards or stories from someone else?
Is that person or thing serving you currently or is it something you can let go of, when you’re ready?

For help with working through those prompts, download the FREE B*reakthrough Blueprint* here:**http://www.samanthapenkoff.com/offers/sCWKRy5E/checkout

For additional journaling resources, check out: http://www.samanthapenkoff.com/podcast

In this episode, we chat with Madeline Evergreen about how we can use our Human Design Authority to make decisions & how Somatic Breakthwork can help us destress and get rid of trapped energy in the body!

Resources that Madeline mentions:

http://madelineevergreen.com

www.MyHumanDesign.com

The Tapping Solution

Her podcast: https://podcasts.apple.com/us/podcast/the-beginners-guide-to-human-design/id1644973929

Exhausted moms...this one's for you. In this Journal Entry, I share with you my experience of feeling anger, resentment & sadness from unbalanced parenting responsibilities >> to >> control, confidence & a plan to move forward peacefully.

Get your free Breakthrough Blueprint: http://www.samanthapenkoff.com/offers/sCWKRy5E

Journal Prompt Archive: http://www.samanthapenkoff.com/offers/oHZVnhZM/checkout

Check out other resources here: http://www.samanthapenkoff.com/podcast

Memories can sting. It’s easy to either ignore them and stuff them down OR get sucked into the moment and feel deeply all over again - neither of which are productive. In this episode, I teach you my process of how I use memories I believe to help you grow, heal or even get closure.

I also share unsolicited, unfiltered & my super raw emotions on Fathers Day from the perspective of a single mom with full custody.

Journal prompts:

What is the pain associated with the memory?
If you had to find a new perspective of which to view the memory from, what could it be?

For more resources, journal prompts & to work together, check out links here: www.samanthapenkoff.com/podcast

I wrapped up my second journal and used the final pages to recap 7 months worth of changes & growth. I share thoughts on: - my vulnerabilities - my business - my ex - future relationships For journal prompts, an application to work together 1:1 or other resources check out: www.samanthapenkoff.com/podcast

Your personality is who you think you are, whereas your Human Design is how you're moving through the world. Therefore, Human design isn't a personality test; it's more of a blueprint of 'what makes you tick'.

In this episode, we cover:

How human design can make your life easier
Why you might be struggling with being consistent
How to use your Design to improve your relationships

Follow our guest speaker, Madeline, at @healthy_madeline and check out everything she has to offer at her website: https://madelineevergreen.com & her podcast: Beginners Guide to Human Design

To get your Human Design chart, fill out the information (your birth day, time & place) at: http://www.myhumandesign.com/get-your-chart/

For guidance on how to journal through your human design chart, check out the resources at www.samanthapenkoff.com/podcast; especially the private coaching so that we can get as personal to you as possible.

In this episode, I walk you through different types of change (physical, mental, emotional, relational) and how to cope with it gracefully. There are a few HOURS left to snag my Black Friday Curative Clarity Call here: https://www.samanthapenkoff.com/black-friday or visit my website for more goodies here: https://www.samanthapenkoff.com/podcast

Check out our guest speaker, Nadia, at IG: @nadia.bravezone or https://bravezone.ca/ and grab your journal goodies at www.samanthapenkoff.com/podcast

Season 19 of The Bachelorette taught me a lot! It also inspired me to not just listen to my gut, but follow it. Check out www.samanthapenkoff.com/podcast for a guide on how to start journaling, journal prompts, & apply for private coaching with me.

Grab your free "How to Start Journaling to Find Your Voice" training as well as Journal Prompts over at my website: https://www.samanthapenkoff.com/podcast

This is the episode you've been waiting for. Today I finally open up and share the most vulnerable time of my life thus far: my season of going through divorce. Grab your free "How to Start Journaling to Find Your Voice" training as well as Journal Prompts over at my website: https://www.samanthapenkoff.com/podcast

Peacemakers, unite! In today's episode, I interview Kelsie from @Healthy9Club. We dig into what it's like to be an Enneagram 9, how to cope with limiting beliefs & anxiety as well as how to use our personality to show up fully in relationships. Grab your free "How to Start Journaling to Find Your Voice" training as well as Journal Prompts over at my website: https://www.samanthapenkoff.com/podcast

In this episode, I share with you how to break out of a rut where all you want to do is curl up on the couch and nap all day; to feeling inspired to tackle the day...or at least the morning! Grab your free "How to Start Journaling to Find Your Voice" training as well as Journal Prompts over at my website: https://www.samanthapenkoff.com/podcast

Welcome to my first 'journal entry'! Over the past 2 years, I've been focused on my own healing journey. During this discovery process, I've learned how to tap into my subconscious to identify what has been holding me back. Journaling has allowed me to process those thoughts, behaviors & feelings and turn it into my superpower.

I'm so glad you're here! Remember to grab your free "How to Start Journaling to Find Your Voice" training as well as Journal Prompts over at my website: https://www.samanthapenkoff.com/podcast