Journal Entries

Hot Take: What if your purpose right now isn't to do more, achieve more, or figure out your next big career move? What if your actual purpose is learning how to receive?My business coach asked me what I'd do on a random Tuesday if I could do anything. My answer floored me: drink matcha, watch reality TV at noon, cook a real recipe with multiple steps, take a long shower, go to bed early. As I rattled these off, I panicked - where's my ambition? What happened to my drive?Then it hit me during a journal session. My nervous system wasn't broken - it was trying to show me my purpose right now. After months of giving, creating, strategizing, and pouring into everyone else, my soul was telling me: your job is to learn how to receive.In this episode:Why your purpose might be receiving instead of achieving right nowThe four ways to receive: physical (rest, nourishment, movement), mental (entertainment, learning for fun, silence), emotional (support, celebrating wins), and creative (making something with your hands, playing without purpose)How constantly saying "I've got it" blocks you from your actual purposeWhy receiving isn't evidence you're failing - it's evidence you're humanThe receiving day challenge that will reconnect you with what your soul actually needsThe purpose shift: We think purpose has to be this big, productive thing. But what if your purpose right now is modeling for your kids that adults deserve care too? What if it's showing the women around you that receiving support isn't weakness?Your end-of-day scrolling? That's your spirit trying to receive something - anything - that doesn't require you to prove you deserve it first.Maybe your purpose isn't another goal to crush. Maybe it's learning that you're worthy of receiving the same energy you pour into everyone else.Ready to explore what receiving could look like in YOUR life? Book a free Clarity Call with me: https://calendly.com/samanthasays/clarity-call

Moms with kids who went back to school recently...UNITE! This week hit me like a freight train. New school routines, drop-offs that take FOREVER, schedule changes that make you question everything - and it's only Tuesday. So instead of pretending I have it all together, I'm taking you into my real, messy braindump journaling session.No pretty prompts today. Just me, a Google Doc, and all the chaos that comes with being a working mom trying to figure out this back-to-school thing while running a business with exactly 2.5 hours of work time (if I'm lucky).If you're sitting in your car after drop-off wondering how other moms make this look easy, or if you're questioning whether you're completely screwing up this whole parenting-while-working thing - this one's for you.In this episode:My actual braindump from today (the real, unfiltered version)Why 50-minute school drop-offs are apparently my new realityHow I went from 7 hours of work time to 1.5 hours overnightThe moment I realized I was playing victim (ouch)Why brain dumps are better than letting overwhelm pile up until you explodeSometimes you need permission to just... dump it all out. Consider this your permission slip!Resources Mentioned:Calm Mind Blueprint (the 5 prompts I use after every braindump!): www.samanthapenkoff.com/calm-mind-podMeraki Event - Permission Slips for Ambitious Women workshop at Meraki Beauty - Sunday, September 21st (9 spots left!): https://www.samanthapenkoff.com/permissionslipsworkshopWays to work with Samantha:1:1 coaching: Now accepting applications, 2 spots open. Learn More here: www.samanthapenkoff.com/privatecoachingConnect with Sam on IG: https://www.instagram.com/samantha.s.says

Are you drowning in motherhood while everyone else seems to have it figured out? Brittany Olson from Becoming a Mother podcast breaks down why becoming a mom hits so differently than anyone warns you about.We dive into matrescence (the scientific term for becoming a mother) and why it's not just the sleepless nights that knock you sideways. Brittany shares how she went from dreaming about motherhood her whole life to completely crashing when her son was born - and what she wishes someone had told her about the identity shift, hormone chaos, and that voice in your head saying "choose between sleeping, showering, or eating today."In this episode, we learn about:What matrescence actually is and why it matters (spoiler: it can last way longer than you think)How your brain literally changes when you become a mom - like, physically restructures itselfWhy getting outside isn't just nice advice - it's actually backed by science for mental healthHow to start small with scheduling time for yourself (yes, even scheduling a shower counts)The grief that comes with losing your old self, even when you wanted to be a momWhy feeling excited about time away from your kid doesn't make you a terrible mother

You love your kids, but somehow you keep finding reasons to avoid actually playing with them. The dishes need doing. Emails need answering. That toy bin needs organizing. Sound familiar?What if the real issue ISN'T that you're too busy or too responsible? What if you're actually using those tasks to avoid something much deeper?In this 5-minute strategic journaling session, we're digging into why you feel internal resistance when your child asks you to play - even when you desperately want to be that present, patient mom who enjoys these moments.Strategic Journal Prompts: Identify what you convince yourself is more important than playtimeExplore your specific fears about engaging fully with your kidsDiscover if you're using productivity to avoid deeper feelingsPerfect for working moms who feel guilty about always being half-present during family time but can't seem to break the pattern.

Picture this: You're on the living room floor, making robot sound effects while your kid transforms Bumblebee for the 47th time today. But instead of being present, your brain is screaming about the dishes, that work email you forgot to send, and whether you remembered to put the chicken in the crockpot.If this hits a little too close to home, you're going to love this episode. I'm sharing the exact moment everything clicked for me - when I stopped seeing playtime as another obligation and started actually enjoying those moments with my son.What You'll Learn:The real reason mom guilt creeps in during playtime (hint: it's not because you're selfish)Why your brain won't shut off during kid activities - and how to quiet that mental chatterThe 3-month Transformer saga that taught me everything about being present vs. productiveHow present parenting actually boosts your productivity instead of killing itWhat to do when your kid ignores you after work (this behavior means something specific)One simple question that creates instant connection with moody kidsThe Truth About Mom Guilt During Playtime: It's not a character flaw - it's your subconscious sabotage patterns (hyperachiever, overthinker, restless energy) hijacking your focus. Once you learn to spot these patterns and disrupt them in real-time, everything changes. The laundry still gets folded, emails still get answered, but now you also get those sweet connection moments that actually energize you.

If you've been thinking "I'm doing everything right, so why are my kids so "difficult?" Like the harder you try to be the perfect mom, the more your kids seem to fall apart? I see you! You're absolutely crushing it at work - managing teams, solving problems, keeping everyone happy. Then you come home with every intention of being present, patient, and fun... only to watch your kids have complete meltdowns over the tiniest things.In this 5-minute journal session, we'll uncover:The hidden reason "good mom" energy actually triggers more meltdownsWhat your kids are really picking up on when you're trying your hardestWhy perfectionist parenting creates the exact chaos you're trying to preventHow to shift from performing motherhood to simply being enoughToday's Journal Prompts:Think about your most stressful parenting moment recently - what were you trying to control or fix?When your kids don't respond how you hoped after you've been trying so hard, what fear comes up?Where else in your life does "trying harder to be good enough" make things fall apart?What if your kids are responding to the pressure they feel from you trying to be perfect?Your kids don't need a "good mom" - they need a mom who believes she's already enough, so they can feel safe being themselves too.

You know that thing where you're working past bedtime because you convinced yourself "if I just finish this one thing, tomorrow will be so much easier"? Then you wake up and somehow there's even more waiting for you?That cycle used to drive me absolutely nuts. And after working with hundreds of ambitious moms, I've realized we're all chasing the wrong thing.

Exhausted but still organizing drawers at 10pm? Staying up for "one more episode" when you should sleep? This isn't about discipline - it's about the hidden beliefs keeping you from resting.This 8-minute strategic journaling session reveals why you can't give yourself permission to rest, even when your body is begging for it. We'll uncover the hidden beliefs keeping you running on empty and give you four powerful prompts to shift your relationship with rest.You'll get to know;Why "I'll sleep when the kids are older" is actually fear in disguiseThe real reason you feel guilty sitting still when there's stuff to be doneWhat you're really afraid it means about you if you restHow to stop believing rest has to be "earned" through exhaustionStrategic Journaling Prompts:What thoughts go through your head when you try to rest but there are still things to be done?Who in your life would judge you for resting? What would they say or think?What do you believe you have to accomplish before you're "allowed" to rest?What would change if you believed rest was productive, not lazy?Perfect for the mom who works through lunch breaks, volunteers for one more committee, and checks emails on vacation. Your worth isn't measured by your productivity.Resources Mentioned:Episode 15: The 7 Types of Rest to Avoid BurnoutCalm Mind Blueprint: www.samanthapenkoff.com/calm-mind-podWays to work with Samantha:1:1 coaching: Now accepting applications, 1 spot open. Learn More here: https://www.samanthapenkoff.com/privatecoachingGet on the Waitlist: https://www.samanthapenkoff.com/assessments/2148353310Connect with Sam on IG: https://www.instagram.com/samantha.s.saysDM Sam on Facebook: https://www.facebook.com/CoachSamanthaHawley/

You know that moment when you've asked your kid to get off the couch for the fifth time, and suddenly you're yelling way louder than you meant to? Then you spend the rest of the day feeling like the worst mom in the world?Yeah, me too. And apparently, so does literally every mom I talk to.Here's what you'll learn in this episode:

What if pursuing your goals felt free, aligned, and way easier than you've been making it? You start with all this motivation, then suddenly your dreams feel more like burdens than possibilities.I was talking with someone inside Emotionally Empowered recently who's working full-time AND starting her master's program. She described her brain as "a ball of yarn" and said she felt like the clock was ticking on her dreams. After we journaled through it together, that tangled mess became clear direction and relief.This happens way more than you think. Our goals become sources of chaos instead of clarity because we've been taught that worthwhile dreams require struggle.What we're journaling through today:Why your goals might feel scarier to achieve than you realizeThe sneaky beliefs that make success feel impossibleHow overwhelm actually protects you from getting what you wantA completely different way to think about pursuing your dreams3 Journal Prompts (grab a notebook or just think through these):Prompt 1: Write down a goal you're currently working toward. Describe how you want to feel when you achieve it, then write how you actually feel right now while pursuing it.Prompt 2: Get brutally honest—what are you afraid would happen if you achieved this goal easily, without all the struggle? What if it didn't require sacrificing everything else you care about?Prompt 3: Complete this sentence: "I make my goals overwhelming because if I don't struggle enough, then..." (Whatever comes up first is usually the most honest answer.)Most of us unconsciously use overwhelm to prove we deserve our dreams. But what if Oprah was right when she said you'd never have a dream if you didn't already have everything needed to pursue it?Resources Mentioned:Calm Mind Blueprint: www.samanthapenkoff.com/calm-mind-podWays to work with Samantha:1:1 coaching: Now accepting applications, 1 spot open. Learn More here: www.samanthapenkoff.com/working-togetherGet on the Waitlist: https://www.samanthapenkoff.com/assessments/2148353310Connect with Sam on IG: https://www.instagram.com/samantha.s.says

Have you been told to write down your goals? That doing so would help you stay focused or actually achieve them? There's a BIG difference between regular journaling & strategically journaling towards your goals.Maybe you've been there - writing down the same goals week after week, checking all the productivity boxes everyone talks about, but still feeling like you're running in circles. Or maybe you're that person who sets a goal, works yourself into the ground trying to achieve it, then barely has energy to celebrate before jumping to the next thing.

Save this episode for when you have 5-mins to strategically break free from holding it all together! (Prompts below) I made this episode for the woman who feels like you're the only one who sees how much you're actually handling. Like everyone around you just assumes you've got it all under control, while you're secretly drowning in the weight of keeping everyone else's world spinning.If you're nodding along thinking "finally, someone gets it," grab your journal & pen or open Google Docs!In today's 5-minute journaling session, we're diving into why you might be addicted to being indispensable - and how that pattern is actually keeping you trapped in cycles that drain you instead of fulfill you.What you'll discover:The real reason you can't stop "carrying it all" (spoiler: it's NOT about being helpful)Why asking for help feels so terrifying (and what you're really afraid of)How proving your worth through productivity shows up across ALL areas of your lifeThe breakthrough question that will shift you from surviving to thriving4 Journal Prompts Covered:Write about a time when you felt completely unseen for everything you were handlingWhat are you afraid would happen if you stopped being the person who handles everything?Where else do you prove your worth through how much you can carry?What would change if you believed you were worthy of support and recognition just as you are?Perfect for the ambitious woman who's tired of being everyone's go-to person but doesn't know how to step back without feeling guilty or incompetent.Connect with Sam:Reply to my newsletter this week and let me know one are that you're feeling unseen! Not receiving my newsletter yet? Click here to subscribe!Download the Calm Mind Blueprint - 5 prompts to go from overwhelm to inner peace 2 - 10 mins/day: https://www.samanthapenkoff.com/calm-mind-podConnect with me on Instagram: https://www.instagram.com/samantha.s.says

You know that daydream where someone else handles all the big decisions while you sip coffee and plan lunch dates? You're not the only high-achieving mom having this "trophy wife" fantasy.Two women on recent calls - a CFO and a CEO - both confessed they'd love to give up everything they've built just to have zero responsibilities.In this episode, you'll learn:

Ready to stop feeling like a jerk every time you protect your time and energy? This one's for all the women who know they need boundaries but feel guilty just thinking about setting them.I keep hearing this at networking events — successful women who can negotiate million-dollar deals but can't tell their neighbor they're not available to babysit; or 'feel bad' delegating to their employees because they assume they have too much on their plate already.What we're diving into:Why saying no feels like being a bad personThe crosswalk analogy that'll change how you think about boundariesHow guilt is actually your protection mechanism (not proof you're considerate)3 journal prompts to break the guilt cycleThe truth bomb: Your boundary struggles aren't about not knowing how to say no. They're about an unconscious belief that your worth depends on managing everyone else's comfort AND that your guilt = being considerate. But really? Guilt is keeping you from authentic relationships where people actually know the real you and what you need.Resources mentioned:Free Calm Mind Blueprint (includes private podcast with voice guidance): www.samanthapenkoff.com/calm-mind-podPrivate coaching (1 spot open): www.samanthapenkoff.com/privatecoachingConnect with Sam:Instagram: www.instagram.com/samantha.s.saysFacebook: www.fb.com/coachsamanthahawleyEmail: hello@samantha-says.com

This is for you if you stare at your to-do list and feel your chest tighten! You wrote everything down to feel more in control, but somehow you're drowning in your own handwriting. That master list that was supposed to save you? It's actually making everything worse.Episode Highlights:

Ready to journal through WHY you're not taking action on your goals you SAY you want to achieve? This episode is a follow-up to Tuesday's conversation about networking for introverts (one of MY goals!). I'm sharing the breakthrough moment that changed everything for me—and three journal prompts to help you stop using "responsibility" as an excuse to stay small.What we're exploring:Why I avoided networking for 11 months (even though it was my biggest goal)The FOMO revelation that was keeping me stuck at homeHow "being a good mom" was actually my protective patternThree prompts to uncover what's really behind your comfort zoneAn A-HA moment I had on the episode: Your comfort zone isn't about being comfortable—it's about avoiding the fear of being selfish or letting others down. Let that sink in & apply it to your life.Resources mentioned:Free Calm Mind Blueprint for taking PEACEFUL, aligned, action towards your goals: www.samanthapenkoff.com/calm-mind-podPrivate coaching (1 spot left!): www.samanthapenkoff.com/privatecoachingNext steps: Download the Calm Mind Blueprint if you want to start taking confident action peacefully—because stepping outside your comfort zone doesn't have to mean hustling your way through it (and burning out).

I used to write my "elevator pitch" in my phone's notes app before networking events. Like, word-for-word what I'd say if someone asked what I do. Because the thought of blanking out and stumbling over my words while some extrovert waited for me to get to the point? Absolutely not.Here's what my guest, Heather Nelson, taught me: the most successful business relationships aren't built by the person who talks the most.Topics Covered:Why traditional networking advice doesn't work for introvertsThe biggest networking mistakes that actually repel potential connectionsHow to transition from online-only business building to in-person relationshipsThe mindset shift that makes networking feel like making friends instead of sellingReal examples of connections that led to business growth and lasting friendshipsWhy the events you don't want to attend often create the biggest opportunitiesYour Top Takeaways:Instead of dreading networking events and forcing yourself into uncomfortable situations that drain your energy for days...You'll have a clear, sustainable system for building the professional relationships that actually matter. No more imposter syndrome. No more energy crashes. No more wondering if you're "doing it right."This means: You can advance your career and grow your business while staying true to who you are - coming home energized instead of completely depleted, with genuine connections that lead to real opportunities.Featured Guest:Heather Nelson, founder of The Connection Hive and host of Life Conversations with a Twist podcast. Heather has spent over a decade mastering the art of authentic networking and helps business owners build relationships that drive real results.Resources Mentioned:Free Calm Mind Blueprint: www.samanthapenkoff.com/calm-mind-podConnect with Heather Nelson:Instagram: heathernelson.lifeWebsite: theconnectionhive.co LinkedIn: Heather Nelson TapiaWays to work with Samantha:1:1 coaching: Now accepting applications, 1 spot open. Learn More here: www.samanthapenkoff.com/working-togetherAccepting applications for September: https://www.samanthapenkoff.com/assessments/2148353310Connect with Sam on IG: https://www.instagram.com/samantha.s.says

Do you love your career but feel guilty about it? Many working moms struggle with conflicting feelings about loving their work while wanting to be present for their kids.In today's journaling session, we're diving deep into why you feel guilty for loving what you do and how to break free from that pattern once and for all.What you'll discover:Why career guilt isn't really about being a bad momThe protective pattern that keeps you apologizing for your choicesHow to own your love for your work without explanationWhy guilt might be helping you avoid harder decisions about boundariesThe blind-spot breakthrough: Your guilt about loving your career isn't about motherhood—it's a familiar pattern that protects you from having to fully own your choices and deal with others' reactions.This is the deep work that I do with my private clients. I currently have ONE open spot. Learn more here: www.samanthapenkoff.com/working-together (prices increasing in August) or email me at hello@samantha-says.com chat about details! Resources mentioned:Free Calm Mind Blueprint: A 5-day framework for busy women who crave peace and fulfillment in just 2-5 mins/dayConnect with me on IG: @samantha.s.saysPerfect for:Working moms who love their careers but feel guilty about itWomen struggling to balance career fulfillment and motherhoodAnyone who dims their excitement about work to avoid judgmentMoms who feel like they "should" want to be home moreReady to stop apologizing for loving what you do? Grab your journal and let's dive in!

"What do you want, Sam?" I'll never forget staring at my therapist like a deer in headlights when she asked me that simple question. I had NO idea. After years of putting everyone else first, I'd completely lost touch with my own inner voice.Is that you, too? You're not the only one who feels stuck between what you "should" do and what you actually want.

There's ONE thing you've been putting off for weeks... months... maybe even years, right? The important action that would move your life forward, but somehow you keep finding reasons not to do it?In today's 5-minute journaling session, I'm getting vulnerable about my own 3.5-year avoidance story and sharing the exact prompts that finally helped me break through the self-sabotage and take action.Whether you're avoiding a difficult conversation

Ever walked into a meeting feeling like you're barely holding it together, silently praying no one notices you're winging it? Or picked up your kids from daycare after a rough workday, worried the other parents can tell you're struggling?You're not alone. That constant worry about judgment is exhausting—and it's stealing your confidence at work and peace at home.In this episode, my twin sister Dr. Gretchen interviews me about performance anxiety and how to work through it. While we originally discussed this in the context of MS symptoms, I realized the tools apply to ANY situation where you're worried about judgment—whether you're stepping into a leadership role, presenting to your boss, or just feeling like you're barely holding it all together.What You'll Learn:

Is your summer not feeling how you imagined? You might be self-sabotaging without realizing it.Ready to break free? The Energized Summer Challenge starts Monday - but registration closes THIS Friday, July 4th, for podcast listeners. Get details + join here → www.samanthapenkoff.com/energized-summerIn this 5-minute journaling session, I'll guide you through four specific sabotage patterns that might be stealing your summer joy: Hyper-Achiever, Perfectionist, Procrastinator, and Restless. You'll get targeted journal prompts to create awareness around these patterns - because awareness is what leads to those aha moments, simplifications, and real solutions.Whether you're traveling this holiday weekend or at home, you can either journal through these prompts or simply think through them as I guide you.What you'll discover:Which of the 4 sabotage patterns you recognize in yourselfSpecific ways these patterns show up during summerHow to start breaking free from the cycles that keep you overwhelmedPerfect for: Working moms, ambitious women, anyone feeling like summer is more stressful than restfulEnergized Summer challengeReady to break these patterns before they steal your entire summer?The Energized Summer Challenge starts Monday, July 7th - but registration closes THIS Friday, July 4th for podcast listeners.We'll go deeper than awareness into actually disrupting these sabotage patterns so you can release overwhelm and create more energy for what matters most.7 women are already inside. 5 spots left.Get all the details and join here → www.samanthapenkoff.com/energized-summerConnect With MeWebsite: www.samantha-says.comInstagram: @samantha.s.saysFree journal prompts via the Calm Mind Blueprint: www.samanthapenkoff.com/calm-mind-podLoved this episode? Please share it with a friend who needs to hear this message. Screenshot and tag me on Instagram (@samantha.s.says) - I love seeing your A-HA moments!New to Journal Entries? Welcome! Hit subscribe so you never miss a 5ish-minute session designed to help you get clarity and feel more like yourself.

Ever feel like you're drowning in responsibilities while everyone around you seems fine? You're not broken—you're just carrying emotional weight that was never yours to begin with.You'll Discover:

Reserve your free seat at the 'Permission to Prioritize Your Energy' workshop! Learn how to stop energy leaks and become an energized woman through daily permission slips. Are you constantly exhausted even though you're doing "all the right things" to relieve stress and overwhelm? Going to therapy, exercising, reading personal development books, scheduling self-care Sundays... but you STILL feel drained by 3pm?Today's 5-minute journaling session is for the working mom who knows her kids and unfulfilling job are draining her, but can't figure out why nothing seems to bring her energy back. Spoiler alert: the problem isn't what you think it is.In this episode, you'll discover:Why you feel most drained during your day (and it's probably not what you expect)The hidden energy leaks happening through tiny decisions all day longHow asking yourself one simple question can transform your entire energy levelThe real reason self-care isn't working (and what to do instead)Ready to go deeper? Join me for my FREE 20-minute workshop: 'Permission to Prioritize Your Energy' where you'll learn my signature Permission Slip Method to stop feeling guilty for what you want and start choosing what energizes you.Workshop Details:When: Tuesday, June 24th at 9:15am PST | 12:15pm ESTWhat: Live journaling workshop for ambitious moms who are tired of being tiredCost: Completely FREEBonus: First 10 people to attend live get my exclusive 'Instant Energy Reset' visualizationReserve your spot here →Key Takeaways✨ The real problem: You're leaking energy through tiny decisions all day long - every time you choose what you "should" do over what you genuinely want✨ Why self-care isn't working: You're trying to add energy through external things when you're actually draining yourself through micro-choices✨ The solution: Learning to make micro-choices that energize instead of deplete you (and this often takes things OFF your plate)Resources MentionedFREE Workshop: "Permission to Prioritize Your Energy" - Learn the Permission Slip Method to choose energy over exhaustion without changing your to-do list!Calm Mind Blueprint: https://www.samanthapenkoff.com/calm-mind-podConnect with SamanthaDiscover ways we can work together: https://www.samanthapenkoff.com/working-togetherFollow Sam on Instagram: @samanthassaysLove this episode? Leave a 5-star review and share it with a fellow exhausted mama who needs to hear this message. Your support helps more working moms discover they don't have to choose between being a good mom and having energy for themselves.

You know that feeling when you look around at your life and think, "This isn't what I pictured at all"?Maybe you imagined climbing the corporate ladder while being the Pinterest-perfect mom. Or maybe you thought you'd have more control over how things turned out. But here you are—juggling a demanding job, feeling guilty about missing bedtime stories, and wondering if this chaos is just "your season" or if there's actually a way through it.Andrea Nanigian gets it. She went from successful corporate executive to full-time caregiver overnight when her son developed severe OCD. Twelve years later, she's not just surviving—she's thriving and helping other parents do the same through her podcast "This Way Up."Here's what you'll walk away with:

Ever booked a 3:30pm massage and then almost canceled it five times because you felt guilty leaving work early?That pit in your stomach when you think about doing something for YOU during work hours? My client Kristi knows it well. She's a CFO who couldn't shake the guilt of walking out while her team stayed until 5.

Tired of putting everyone else's needs before your own? In this 5-minute journaling session, you'll identify what self-care you're avoiding and uncover the real reasons why. Through 4 strategic prompts, you'll discover whose voice is keeping you stuck and how prioritizing yourself actually helps you show up better for everyone else.Start the 5 Day Calm Mind Challenge, in just 2 mins/day!What You'll Discover:The specific self-care need you keep putting off (and why)The story you're telling yourself about why you "can't" prioritize yourselfWhose voice is really making your decisions (spoiler: it's not yours)How taking care of yourself creates a positive ripple effect for your family and work2 Key Takeaways:Self-awareness is the #1 indicator of success in personal and professional lifeResistance to self-care is your sabotage pattern showing up in real timePerfect For:Working moms who feel guilty taking time for themselvesWomen who constantly put everyone else's needs firstAnyone who knows what they need but keeps making excusesMoms stuck in survival mode who want to break the cycle of overwhelmMentioned Resources:Free Calm Mind Blueprint: 5-day challenge with strategic journal prompts to go from overwhelm to inner peace (2 minutes/day). Click here to start!Your Challenge:Take ONE small action toward the need you identified today. Not tomorrow, not when things calm down—today. Even 2 minutes counts.

Does this sound familiar? "I barely have time to breathe, let alone add another thing to my plate. Between crushing it at work, being present for my kids, and keeping our home running, when am I supposed to find time for me? I should be able to handle this on my own..."If you're a working mom who feels maxed out but keeps pushing through, this episode is for you.3 Game-Changing Insights You'll Discover:

Learn how to FINALLY break your 'bad' habits! Like mindlessly scrolling when you should be present with your kids, or cleaning the house for the third time today instead of working on that side project you keep talking about.Here's the thing nobody tells you: every "bad" habit you have is actually serving a purpose. That's why willpower alone never works.In this 5-minute journaling session, I'll walk you through the exact 4-prompt framework that helped me break my Instagram scrolling habit (and discover what I was really searching for). Plus, I'm sharing a client example about compulsive cleaning that will make you rethink everything.4 Breakthroughs You'll discover:The hidden belief beneath every habit you want to breakWhy your "bad" habits are actually protecting youThe 4 journal prompts that reveal what you're really gaining from unwanted behaviorsHow to shift from self-sabotage to self-trust in real timePerfect for you if:✓ You scroll when you know you should be present✓ You have habits that make you feel guilty or frustrated✓ You've tried willpower but keep falling back into old patterns✓ You're ready to understand the "why" behind what you doGrab your journal and let's do this work together.Resources Mentioned:Calm Mind Blueprint: www.samanthapenkoff.com/calm-mind-podLearn more about private coaching (2 spots open) or the Peace & Confidence Collective (small group coaching): www.samanthapenkoff.com/working-together

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

Ever snap at your kids and immediately think "good moms don't do this"? You're not alone, and more importantly - that guilt is lying to you.Click here to download the FREE Calm Mind Blueprint to go from guilt & overwhelm to inner peace & worthiness with steps to achieve it in just 2 mins/day. In this quick journaling session, we're getting to the root of mom guilt so you can finally release the shame that's been weighing you down. Inspired by Tuesday's episode with Emily Rose Hardy, today we're applying her powerful framework to help you question those guilt-inducing thoughts and discover the truth: you're still a good mom, even when you're not perfect.What You'll Journal Through:The specific mom guilt situation that's been bothering youThe harsh thought that's making you feel terrible about yourselfHow to question whether that belief is actually trueMy reframing technique that replaces criticism with compassion & actionPerfect for the mom who's tired of beating herself up and ready to show herself the same grace she'd give her best friend.Resources Mentioned:Calm Mind Blueprint: www.samanthapenkoff.com/calm-mind-podThe Blueprint is a guided 5-day experience that includes daily voice guidance, targeted prompts, and community support to help you move from overwhelm to lasting inner peace.Click 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, 2 spots open. Apply here.

Are you caught in the cycle of mom guilt, constantly putting everyone else first and feeling like you've lost yourself in motherhood? In this episode, I chat with Emily Rose, host of the Worthy Mother podcast and certified motherhood studies practitioner, about breaking free from the shame spiral and becoming the main character in your own life again.What you'll hear in this episode:Why mom guilt is really about shame and how to move towards compassion How to identify the underlying beliefs causing your guilt The grief that comes with motherhood not looking like what you expectedWhy doing things for yourself actually makes you a better parent (and models healthy boundaries for your kids)Practical ways to make small "main character" choices dailyEmily shares a refreshing perspective that will help you give yourself permission to exist as more than just "mom" while still being the caring, present parent you want to be.Connect with Emily:Instagram: @honestlyemilyrosePodcast: The Worthy Mother Podcast (link to my episode about how moms self sabotage)Free Resource: 6 Steps to Overcome Mom Guilt: https://honestlyemilyrose.kit.com/guiltfreeguideSam's Calm Mind Blueprint: www.samanthapenkoff.com/calm-mind-podReady to stop journaling aimlessly and start creating real breakthroughs?Start my free challenge "Calm Mind Blueprint" and learn my step-by-step process for transforming stress and overwhelm into inner peace and direction in just 2-5 mins/day Click here to start.Remember to follow Journal Entries wherever you listen to podcasts and leave a review if this episode helped you!

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

You know that moment when you're frantically getting everyone out the door while your 7-year-old suddenly can't find their favorite shirt, your partner hasn't noticed the lunch boxes still need packing, and your work phone is already pinging with messages? That's not just chaos—it's a neurological perfect storm. Your cortisol is peaking, your executive function is overwhelmed, and your brain is desperately seeking control. No wonder you snap.In this tactical finale of our Let Them Theory series, I'm giving you specific scripts, science-backed strategies, and real solutions for applying Mel Robbins' viral concept during your most triggering moments as a working mom.What You'll Discover:The Morning Rush Revolution: Why your brain is biologically wired for control during mornings and the 3-step approach that transforms chaos into calm—without requiring everyone to magically cooperate. Learn the science-backed "Let Them" technique actually builds stronger emotional regulation in your children while preserving your energy.The 5-Minute Work-Home Transition Ritual: Discover why women experience 30% more cognitive role transitions than men and how to consciously shift from your work mindset to your home presence without depleting yourself. I'll share the exact practice that helps my clients (and Mindy Kaling!) break free from constantly checking work emails and finally be present with their family.The Partnership Dynamic Shift: Learn communication scripts that create alignment without micromanagement, plus research-backed insights on addressing genuinely unfair household labor division. I'll reveal how my client Brittany transformed her relationship by breaking the "borrowed worthiness" cycle that had her walking on eggshells around her partner.Plus, my signature 30-Second Reset technique that neurologically rewires your brain for greater calm and presence the moment you feel triggered to control a situation.By the end of this episode, you'll have a practical toolbox for those moments when your energy gets hijacked by others, allowing you to move through your day with confidence instead of control. Imagine six months from now—lighter mornings, more fulfilling work hours, and precious evening moments actually spent connecting rather than correcting.This isn't about adding another technique to your already overflowing plate. It's about removing the exhausting pattern that's been draining you for years.Resources Mentioned:Calm Mind Blueprint: My 5-day journaling challenge to break free from control patterns & overwhelm, with daily prompts and voice guidance via private podcast. www.samanthahawley.com/calm-mimd-podPeace and Confidence Collective: Application now open for working moms ready to transform their relationship with control, overwhelm, and worth. Click here for no-strings-attached assessmentPrivate Coaching: 2 spots available. Click for applicationThis episode is perfect for the working mom who's exhausted from trying to control everything and everyone—from chaotic mornings to misaligned partnerships. Ready to reclaim the energy you're wasting on trying to manage everyone else? This is your permission slip to let them...and finally focus on you.

Are you exhausted from trying to control (or manage) everyone and everything around you? That's so easy to do with all of our career & motherhood responsibilities. We think: if only everyone complied, they'd all be happier and everything would go so much smoother! In this quick journaling session, we're applying Mel Robbins' viral "Let Them Theory" specifically to your life as a busy, overwhelmed, working mom.If you find yourself constantly drained by trying to manage your boss's expectations, your partner's household contributions, and your children's behavior all at once - these prompts will help you reclaim your energy and focus on what you actually can control.✨ In this episode, you'll discover:How to identify where your precious energy is being wastedA permission slip framework that changes your relationship with controlHow to create boundaries that actually work (without trying to control others)Journal Prompts Included:Think of one relationship or situation that consistently drains your energy. What specific expectation do you have that isn't being met? Now complete this phrase: "If I truly let them be who they are in this situation, I could redirect my energy toward..."Write yourself a permission slip that begins with "I give myself permission to let them..." followed by the specific behavior you're trying to control. Then add "And instead, I will..." with one small concrete action that serves your wellbeing.Identify one area where you've been trying to control others rather than setting a boundary. Write down: What I've been trying to change + What I can actually control + The exact words I'll use to express my boundary.Resources Mentioned:FREE Calm Mind Blueprint: My 5-day journaling challenge to go from overwhelm to inner peace, with daily prompts and voice guidance via private podcast. Click here to start: www.samanthahawley.com/calm-mind-podcastThis episode is perfect for the working mom who's tired of giving her limited energy to fights she can't win. Give yourself these 5 minutes to remember that letting them be who they are doesn't mean giving up your power - it means reclaiming it.Stay tuned for Part 3 next week (Tuesday!) where we'll apply this theory to your most triggering moments:the morning rush when you're trying to get ready while simultaneously make lunches and put the kids' shoes onwork-to-home transition, and partner expectationsIt's going to be JUICY!!

Are you a working mom with Mel Robbins' "Let Them Theory" sitting half-read on your nightstand? You're not alone! In this first installment of my 3-part series, I'm breaking down how to actually apply the Let Them Theory to your chaotic working mom life to reclaim your precious energy.As working moms, we're literally paid to manage things while simultaneously be responsible for small humans who need constant guidance. It's no wonder the concept of "letting them" feels impossible to implement! But what if I told you that learning to let go of controlling others could be the key to feeling energized at the end of your day instead of completely depleted?

Ever catch yourself mindlessly scrolling through your phone when you could be fully present with your kids? OR getting some "me time" in the morning before they're awake?In this episode, I share the eye-opening conversation I had with an overwhelmed working mom who confessed that a "quick win" she'd LOVE to experience: to use her phone less and be more present in her life.As busy moms juggling careers, households, and relationships, our phones often become both our escape and our secret saboteur. That quick dopamine hit of checking social media or emails might feel good in the moment, but it's stealing precious time you'll never get back with your family—and with yourself.

Click to register for the Free 20-min Journaling Workshop: "How to Feel Like You're Doing Enough" (May 7th at 1:30 PM est)Ever felt that panic when thinking about stepping away from social media? Or "I could NEVER!" In this raw and revealing episode, I share my journey of taking a full social media detox—deleting Instagram, Facebook, LinkedIn, and even Pinterest from my devices.I dive deep into the real fears that surfaced (hello, sweaty palms and racing thoughts!) when I decided to disconnect from platforms I've relied on for 12+ years for both business and personal connections. If you've ever felt tethered to your phone or caught in the endless scroll cycle, this episode will resonate deeply.What You'll Discover:The surprising fears that emerged when I decided to delete social media

Feeling like there are too many tabs open in your brain?

You know those times when you question if you're on the right path, or what if you're living someone else's version of your life? In this episode, I sit down with Giovanna Silvestre, founder of Confused Girl in the City and soon-to-be published author, who shares her remarkable journey from deep depression to discovering her authentic self-worth.Giovanna's story of breaking free from what she calls "the dark night of the LA soul" offers a roadmap for any woman who's feeling stuck, overwhelmed, or disconnected from her true desires.We dive deep into:

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.

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?

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.

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.

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.

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?

Ever feel like you're constantly choosing between crushing it at work and being fully present with your kids?

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