Journal Entries

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

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

Ever found yourself stuck in an endless loop of "should I or shouldn't I" when it comes to your career?

Ever catch yourself making decisions based on what others might think?

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

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

Ever done something for one reason, only to discover it gave you something completely unexpected?

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!

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

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!

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!

What does balance really mean beyond the Instagram hashtags? In this honest 5-minute guided journal session, we're redefining balance away from perfectionism and into intentional energy allocation. Instead of trying to do it all, we'll explore what truly deserves your attention right now.What You'll Experience:A fresh perspective on what "balance" actually meansPermission to release what's draining youClarity on where your energy wants to flowSimple steps to shift your daily experienceJournal Prompts Featured:What area of your life feels like it's getting too much of your energy right now?What area is secretly asking for more of your attention?What's one tiny step you could take today to shift that balance?Resources Mentioned:✨ Download your Calm Mind Blueprint: www.samanthapenkoff.com/calm-mind-pod❤️ Join in on February's Self-Trust theme in Emotionally Empowered: 7 day FREE trial!Ready to discover deeper emotional peace? Download the free Calm Mind Blueprint - a guided 5-day experience that builds on today's practice. This transformative journaling framework includes daily voice guidance via a Private Podcast, targeted prompts, and community support to help you move from overwhelm to lasting inner peace.Click here to download your free Blueprint and continue your journey to emotional freedom.

Feeling depleted, overwhelmed, and like you're running on empty? You're not alone. In this episode, we're breaking down why mental health days aren't fixing your exhaustion and the 4 proven steps to reclaim your energy.Chapters:00:00 The truth about mom exhaustion04:15 Why traditional self care isn't working 08:34 How I went from an anxious, overstimulated mom to calm, motivated & balanced as a single mom11:00 4 steps to sustainable energy, patience & presence 13:18 Release & reset ritual to regulate your nervous system 19:40 Invite to workshop for overwhelmed moms on finding balance in their everyday lives, without taking time off of work and burning through their PTOAre you constantly feeling depleted, taking "mental health days" that turn into catch-up days, and wondering why nothing seems to fix your exhaustion? In this episode, I'm sharing my journey from being an overwhelmed single mom working part-time (and still feeling exhausted!) to discovering the surprising truth about sustainable energy that changed everything.What we cover:Why being a "good employee" might be draining your energy

We're kicking off February with a powerful question: What happens when we override our inner knowing? In this intimate 5-minute guided journal session, I'm walking you through the exact prompts that helped me rebuild trust in myself during my divorce and beyond.What You'll Experience:How to recognize moments when you've overridden your inner wisdomUnderstanding what your body is trying to tell you about your decisionsGetting clear on what blocks your self-trustA simple practice to reconnect with your inner voiceJournal Prompts Featured:Think of a recent decision where you overrode your inner knowing.What would your inner voice tell you about that situation?What got in the way of trusting yourself in that moment?Resources:✨ Download your Calm Mind Blueprint: www.samanthapenkoff.com/calm-mind-pod❤️ Join in on February's Self-Trust theme in Emotionally Empowered: 7 day FREE trial!Ready to discover deeper emotional peace? Download the free Calm Mind Blueprint - a guided 5-day experience that builds on today's practice. This transformative journaling framework includes daily voice guidance via a Private Podcast, targeted prompts, and community support to help you move from overwhelm to lasting inner peace.Click here to download your free Blueprint and continue your journey to emotional freedom.More Ways to work with Samantha:1:1 coaching: Now accepting applications, 4 spots open. Apply here.Self Sabotage Detox: A 5-month group coaching program where you'll identify the areas of your life that you sabotage your peace, presence & connection with others. You'll learn how to disrupt those patterns in real-time and have the support of a community of women to hold you accountable so that you're in control of your emotions & days. Now enrolling for the Spring cohort. Click for an extended payment planEmotionally Empowered: The BEST (and maybe only) journaling membership on the internet that focuses on taking your big emotions & situations and transforming them into the clarity + direction you need to get what you want...combined with a 24/7 uplifting community. You receive journal prompt flows, journaling workshops and special 'Breakthrough Themes'. Access it all with a 7 day FREE trial!

Ever find yourself in a surface level relationship? Or wondering if the butterflies you feel are actually a sign of compatibility? In this vulnerable episode, I sit down with millennial dating coach Lauren Fondriest to unpack everything from dating anxiety to building lasting partnerships. Plus, I share never-before-told stories about my own journey from marriage to dating again.Chapters:[0:00] Navigating Dating & Friendship Changes in Your 30s[6:00] Red Flag or Green Flag? The Truth About Chemistry vs. Compatibility[9:00] Stop Settling: How to Date with Intention (& Actually Love Yourself First)[14:00] Trust Your Gut: What Your Body Is Telling You About That New Guy[21:00] Anxious About Dating? These 3 Questions Will Change Everything[29:00] Beyond the Honeymoon Phase: Secrets to a Thriving Marriage[34:00] The Manifestation List That Actually Works (What to Put On It & What to Leave Off)

Welcome to my BRAND NEW WEEKLY SERIES: Journal with me: Five minute journal prompts where I'll guide you create a full journal entry that goes way deeper than surface level in just 5 minutes. This week, I'll help you go from overwhelm to inner peace.Finding peace doesn't require hours of meditation or a complete life overhaul. In this focused journaling session, I'll guide you through a powerful 5-minute practice designed to help overwhelmed women reconnect with their inner calm. These prompts have helped ME through my personal emotional overwhelm and get to a place of sustainable stress relief.This guided journaling experience helps you:Transform overwhelming thoughts into manageable insightsLocate where stress lives in your body and release itCreate a moment of peace within your busy dayTrust your inner wisdom to navigate daily challengesPerfect for busy moms, working professionals, and anyone feeling stretched thin who wants to experience more peace in their daily lives. All you need:5 minutessomething to write (or type!) withReady to discover deeper emotional peace? Download the free Calm Mind Blueprint - a guided 5-day experience that builds on today's practice. This transformative journaling framework includes daily voice guidance, targeted prompts, and community support to help you move from overwhelm to lasting inner peace.Click here to download your free Blueprint and continue your journey to emotional freedom.Resources Mentioned:The Calm Mind Blueprint: https://www.samanthapenkoff.com/calm-mind-podWays to work with Samantha:1:1 coaching: Now accepting applications, 4 spots open. Apply here.Self Sabotage Detox: A 5-month group coaching program where you'll identify the areas of your life that you sabotage your peace, presence & connection with others. You'll learn how to disrupt those patterns in real-time and have the support of a community of women to hold you accountable so that you're in control of your emotions & days. Now enrolling for the Spring cohort. Click for an extended payment planEmotionally Empowered: The BEST (and maybe only) journaling membership on the internet that focuses on taking your big emotions & situations and transforming them into the clarity + direction you need to get what you want...combined with a 24/7 uplifting community. You receive journal prompt flows, journaling workshops and special 'Breakthrough Themes'. Access it all with a 7 day FREE trial!

Ever feel like you're supposed to be "doing it all", or "have it all figured out" but secretly feel stretched thin between all your roles?

Ever feel guilty for not being able to wake up at 5am? Or frustrated when your perfectly planned schedule gets derailed by mom life? You're not alone - and spoiler alert: it's NOT you, it's the system!In this candid episode, I'm breaking down why traditional time management advice (usually written by men

Ever look around your home and feel instantly overwhelmed by all the STUFF? You're not alone! In this enlightening episode, I chat with decluttering coach and military wife Courtney from @declutteredanddwell about why letting go of items feels so emotionally heavy - and how to break free from the cycle of clutter that's keeping you stuck in overwhelm.If you've ever:Set "declutter the house" as a goal but never started because it feels too overwhelmingFelt guilty about getting rid of gifts or sentimental itemsStruggled to define what "enough" looks like for your family (or never thought about it and keep impulse shopping!)Found yourself organizing the same piles over and over...then this episode is your permission slip to start small and create the peaceful home environment you deserve.Chapters[0:00] How decluttering is linked to our emotional wellbeing[3:00] The reason busy moms find it so hard to declutter [9:00] Practical tips to start decluttering your home[12:00] Why it's so difficult to get rid of some items & 3 questions to ask yourself to make it easier[15:00] Ditching comparison and finding contentment through simplicity Key Topics We Cover:The crucial difference between decluttering and organizing (and which to do first!)3 powerful questions to help release emotional attachment to itemsHow comparison steals your contentment & affects your purchasing habitsA simple framework for the overwhelmed mom to finally start declutteringPractical tips to maintain a clutter-free home with kidsResources Mentioned:Connect with Courtney: @declutteredanddwellLearn about Courtney & The Simplicity Society: https://declutteranddwell.com/Ways to work with Samantha:1:1 coaching: Now accepting applications, 4 spots open. Apply here.Self Sabotage Detox: A 5-month group coaching program where you'll identify the areas of your life that you sabotage your peace, presence & connection with others + the specific patterns. You'll learn how to disrupt those patterns in real-time and have the support of a community of women to hold you accountable so that you're in control of your emotions & days. Now enrolling for the Spring cohort. Click for an extended payment planEmotionally Empowered: The BEST journaling membership on the internet that focuses on taking your big emotions and situations and transforming them into the clarity + direction you need to get what you want...combined with a 24/7 uplifting community. You receive journal prompt flows, journaling workshops and special 'Breakthrough Themes'. Access it all with a 7 day FREE

Ever notice how those shiny New Year's resolutions tend to leave us feeling more disconnected and doubtful than before? Let's try something different for 2025. Instead of another list of goals that make you question your worth, I'm sharing 10 game-changing questions that will help you rediscover your confidence and deepen your connections - with yourself, your kids, and your partner.In This Episode, you'll discover:Why traditional resolutions often leave moms feeling less confidentHow to break free from the emotional mom-rollercoasterSimple ways to strengthen family connections (even during chaotic moments)The secret to making decisions with confidencePractical steps to feel like yourself againPlus! 48-Hour Special Offer:Participate in my 5 days to 2025 on Instagram! Prize 1: Exclusive journal prompts from my Unwind & Recreate workshopPrize 2: Win a full day of virtual coaching (valid through Jan 31st)Resources Mentioned:Emotionally Empowered Community: Click here to learn more or joinFree Breakthrough Blueprint: Download hereConnect with me on Instagram, here

Ever feel like your past defines you? Meet Brittany, who transformed her deepest struggles into an incredible 8,000 square foot fitness facility, proving that rock bottom can be the foundation for your empire. Whether you're rebuilding after trauma, navigating complex family dynamics, or dreaming of turning your passion into a business, this episode will show you what's possible when you decide to bet on yourself.In this episode, you'll discover:The "gateway drug" to success that changed everything (hint: it's not what you think) and how you can tap into it tooWhy building a business can be the ultimate form of healing - and how to leverage your struggles into strengthsThe truth about building community, maintaining boundaries, and knowing when to let go of controlA powerful mindset shift for bonus moms and blended families that transforms chaos into clarityResources Mentioned: