Afleveringen
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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 goA concrete release exercise that moves beyond "just think positive"How release creates room for what actually matters to youThis 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? ✨
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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-podQuestionnaire for 6-Week Decision Clarity Coaching Intensive: https://www.samanthapenkoff.com/assessments/2148452751I'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!
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Zijn er afleveringen die ontbreken?
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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 wantHow to identify if those judgments are real or just stories you're telling yourselfThe freedom that comes from imagining a life where you act without fear of others' opinionsA powerful 5-minute journaling flow to break free from expectation-based decisionsI 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 judgmentQuestion whether these judgments are real or assumed—what proof do you have?Imagine what you'd do differently if you had everyone's full supportWhether 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
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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 routineThe #1 journaling technique to start manifesting effectively TODAYHow to recognize when you're self-sabotaging through productivity addictionThe uncomfortable truth about letting go of what no longer serves youWhy feeling grief is actually a GOOD sign in your manifestation journeyGabby 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/serenemomsClick for free yoga class & meditation from the Serene Moms Online Wellness StudioIsla Mujeres Mexico Retreat (June 2024): DM Gabby for detailsWays 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!
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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 overwhelmHow to complete an effective emotional "braindump" (even when you have a toddler interrupting!)A simple body scan technique to connect physical tension with hidden emotionsHow to analyze your own journaling to find patterns you might be missingWhy 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
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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 SpotifyEgg 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/checkoutI'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.
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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 momentsUnderstanding of your peace disruptorsSimple ways to create calm in chaosPractical peace-finding techniques for busy livesJournal 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 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❤️ February's Self-Doubt to Self-Trust breakthrough theme inside Emotionally Empowered: click for a 7 day free trial!
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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-sabotageWhy perfectionism and people-pleasing are draining your career potentialHow the constant need to prove yourself impacts your family relationshipsReal-life success stories from clients who broke free from the achievement trapPractical strategies to recognize and interrupt hyper-achiever patternsPlus, 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 callsThe Calm Mind Blueprint for processing overwhelm: www.samanthapenkoff.com/calm-mind-podFree 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...
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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 conversationWanting to feel differently but not prioritizing actions to make it happenChoosing mindless scrolling over activities that would actually fulfill youFeeling stuck in overthinking and indecisionI 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 stuckA simple method to recognize how self-sabotage feels in your bodyThe one question that instantly reveals what's possible when you release limiting patternsA practical action step to move forward TODAYThis 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.
Journal Prompts Included:What are you putting off, and what story are you telling yourself about why you can't do it right now?What physical sensations arise when you imagine actually doing the thing you want?What would become possible if you released this story and took one tiny step forward?Resources Mentioned:
[FREE] Calm Mind Blueprint: My 5-day journaling challenge for finding peace amidst overwhelm. Get started immediately at samanthapenkoff.com/calm-mind-podSelf 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 hereSabotage 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!
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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 battlesThe surprising truth about mom rage and what your anger is trying to tell youHow to set loving boundaries that teach your kids without saying a wordWhat to do when you're overstimulated and want to yell (practical tips!)The real reason you feel like you've "lost yourself" in motherhoodUnderstanding somatic boundaries and why they're game-changing for momsKey Topics We're Diving Into:
Nervous system regulation for busy momsSomatic boundaries (what they are & why they're game-changing)Building unshakeable self-trust as a momTransforming mom rage into emotional wisdomThe truth about dissociation and overwhelmResources Mentioned:
Follow Becca on Instagram: @themotherhoodmentorListen to Becca's Podcast: The Motherhood MentorClick here to listen to my guest episode on Becca's showWays 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!
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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 meansPermission to release what's draining youClarity on where your energy wants to flowSimple steps to shift your daily experienceJournal 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 here to download your free Blueprint and continue your journey to emotional freedom.
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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 enoughHow to make the shift from survival mode to thriving4 practical steps to feel energized without burning through your PTOThe counterintuitive approach that helped me stay present instead of mentally spiralingKey takeaways:
Make the reason for change about YOU (not your kids, not your partner)Create a 30-second release & reset ritualIdentify & hold boundaries that serve your energyLearn 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 balanceMy 3-step framework for transitioning from work-to-home while increasing your energyRegister 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 +...
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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 wisdomUnderstanding what your body is trying to tell you about your decisionsGetting clear on what blocks your self-trustA simple practice to reconnect with your inner voiceJournal 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 here to 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!
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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 compatibilityHow to stop the anxiety spiral when waiting for textsMy personal story of unlearning & rebuilding trust in my voice after divorceExpert strategies for dating with intention in your 30sPractical tips for identifying and communicating your needsThe types of qualities that should actually be on your "dream partner" listThe secret to maintaining a thriving long-term partnershipKey Takeaways:
Why emotional awareness is crucial for modern datingHow to trust your intuition in early relationship stagesThe important questions to ask when you're dating in your 30sPractical strategies for managing dating anxietyWays to evaluate compatibility beyond initial attractionResources Mentioned:
Dating Identity Mini Challenge - sign up by February 7! https://app.paperbell.com/checkout/packages/117102 Connect with Lauren: https://www.instagram.com/laurenfondriestWays 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...
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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 insightsLocate where stress lives in your body and release itCreate a moment of peace within your busy dayTrust your inner wisdom to navigate daily challengesPerfect for busy moms, working professionals, and anyone feeling stretched thin who wants to experience more peace in their daily lives.
All you need:
5 minutessomething to write (or type!) withReady 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-podWays 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!
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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 YOUWhy business is actually a personal development journey in disguiseThe transformative power of moving past fear of visibilityHer unique steer, clear and anchor journaling frameworkHow writing her bestselling book transformed her approach to vulnerabilityThis 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/4jrecyYRaeanne'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!
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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 worseHow different seasons of motherhood require different approachesMy personal story about needing 9 hours of sleep (and why that's okay!)3 strategies for creating an intuitive schedule that actually worksA 5-minute journaling exercise to find your natural rhythmThis 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/xFnDW36zBook mentioned: "Do Less" by Kate Northrup https://a.co/d/3n0Ms61Download the Emotional Breakthrough Blueprint: click hereWays 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...
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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 overwhelmingFelt guilty about getting rid of gifts or sentimental itemsStruggled 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 itemsHow comparison steals your contentment & affects your purchasing habitsA simple framework for the overwhelmed mom to finally start declutteringPractical tips to maintain a clutter-free home with kidsResources Mentioned:
Connect with Courtney: @declutteredanddwellLearn 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
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🍷 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 wellbeingHow 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 momsA simple journaling technique to trust your intuition instead of rigid rulesWhat sustainable, joy-filled change actually looks like for busy momsPerfect 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-pricedropDownload the Emotional Breakthrough Blueprint: click hereWays 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...
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🚨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" cycleA simple mindset shift that changed EVERYTHING for my private clientsThe #1 journaling technique (with writing prompts) to make progress without the pressure or perfectionismPlus! 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
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