Afleveringen
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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 selfSmall, meaningful actions that align with the woman you're becomingHow to identify and reclaim parts of yourself that got lost in the chaos of balancing it allI 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:When was the last time you felt a genuine sense of excitement about your future, and what sparked that feeling within you?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?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?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-podcastThis 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.
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🎂 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.sayson Facebook: https://www.facebook.com/coachsamanthahawleyBut 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 recognitionDaily 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 areasCome 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.saysFacebook: Samantha HawleyPeace & 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!
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Zijn er afleveringen die ontbreken?
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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 triggersHow to identify what's really beneath your rage momentsPractical ways to release anger energy without causing harmRepairing relationships after anger episodesI 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:How were big emotions handled in your childhood home? Were you allowed to express anger growing up?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?What expectations are you putting on yourself? What judgments are you feeling or making? Are these things true?How would you love to release your anger? (Get creative with this!)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.
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🎧 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 goddessThe 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 momentsWhy affirmations won't actually make you calm (and what will)How to respond patiently instead of reacting emotionally when your kids push all your buttonsI'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 dayIf 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!
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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 presentHow to identify your specific emotional triggers during daily transitionsWhere to find hidden pockets of time for mini reset ritualsSimple 10-30 second practices that instantly bring you back to the present momentBreathing techniques that switch you from work mode to home mode with renewed energyI 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 here to 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.
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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 listHow to identify what areas of your life "suck" and should be eliminated or changedWhy setting boundaries around others' opinions can transform your peace of mindHow 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 WomanMichelle's Overwhelm Quiz: Take the quizCalm Mind Blueprint: https://www.samanthapenkoff.com/calm-mind-podcastWays 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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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 stuckHow to honor the difficult parts of your life instead of glossing over themA powerful 3-prompt journal flow to reconnect with what truly mattersMy quick guided visualization technique that builds genuine self-trustI 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:What feels hard for you right now and what's really shitty about it?What is this telling you that is important to you?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-podcast1:1 Coaching: Currently accepting applications for 4 open spots: https://www.samanthapenkoff.com/assessments/2148353310Take 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.
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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 failingThe harmful belief that balance means being 100% present for everyone all the timeMy personal journey to finding peace whether work, motherhood, or self-care takes priorityA powerful visualization exercise to help you define what peace (not balance) looks like for YOUOne simple action step you can implement TODAY to start feeling more peaceful immediatelyThe 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 momentYou don't need to quit your job, start a business, or make drastic life changes to find this peace and flexibilitySmall, intentional shifts can transform how you experience your existing lifeResources 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/2148452751I 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!
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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 failureHow to identify which specific areas of your professional and personal life are creating the most emotional drainMy framework for envisioning what true integration (not just balance) looks like for YOUR unique situationActionable steps to implement immediately that create flexibility without quitting your jobLet'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 YOUCreate 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/2148452751Make sure you've subscribed to catch next week's full episode on Balance!
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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 prideThe 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 choice4 powerful self-reflection questions to determine if you're truly proud of your daily lifeThe connection between authentic pride and modeling emotional well-being for your childrenAs 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/2148452751If 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
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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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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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