Journal Entries

Have you noticed how your body can be still, but your mind keeps going?The same thought. The same worry. The same unfinished conversation looping, even after you've rested. You might be sleeping more. Taking breaks. Trying to slow down. And yet, you still wake up tired.In my conversation earlier this week with Dr. Saundra Dalton-Smith, author of The Seven Types of Rest, she shared something important: emotional rest doesn't come from stopping the noise. It comes from processing what your mind is holding onto.Today, we slow things down. Not to fix anything. Not to solve the problem. But to create space for what's been quietly draining you.Journal with me using these prompts:What thought, worry, or conversation keeps replaying in my mind right now? Write it down exactly as it sounds in my head. No filtering. Just capture the loop.What type of rest deficit might this be pointing to? Mental, emotional, social, spiritual, physical, sensory, or creative.Why am I actually holding on to this thought? What do I believe will happen if I let it go or don't solve it right now? What am I afraid this situation means about me?If I truly wanted to pour back into this depleted area — not just stop the bleeding — what would that look like? What would help me feel restored, not just less drained?By the end of this episode, you'll feel calmer and clearer — not because everything is resolved, but because you understand what your mind has been trying to protect.Resources Mentioned:Free Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-podNewsletter: www.samanthapenkoff.com/promptsWork with me:Breakthrough Intensive - You already know you should slow down, delegate more, stop overcommitting. So why can't you? That's what we figure out in 90 minutes. Plus integration call 2 weeks later. Book your BreakthroughExhale: Private Coaching - For women ready to do this work until it sticks and you can't revert back. 4 open spots: Work with meConnect with Sam: Instagram | Facebook

You're getting enough sleep - seven, maybe eight hours - and you're still exhausted.In this conversation, I'm joined by Dr. Saundra Dalton-Smith, physician and author of The Seven Types of Rest, to talk about why sleep alone doesn't fix burnout, mental overload, or that constant feeling of being drained.We unpack the difference between sleep and rest, why so many high-achieving women feel tired even when they're “doing everything right,” and how exhaustion often comes from the places in life where you're pouring out without restoring.This isn't about adding another habit or fixing your bedtime routine. It's about noticing where your energy is going, and what it actually takes to feel rested again.Resources Mentioned:Rest quiz: https://www.restquiz.com/home-page/Free Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-podEpisode 15 about the 7 Types of Rest: https://pod.link/1651843607/episode/S2FqYWJpLTIxNDc4NTMyMjcConnect with Dr. Saundra:Learn more about Dr. Saundra: DrDaltonSmith.com Dr. Saundra's Website: https://ichoosemybestlife.com/ Linked In: https://www.linkedin.com/in/drdaltonsmith/Work with me:Breakthrough Intensive - You already know you should slow down, delegate more, stop overcommitting. So why can't you? That's what we figure out in 90 minutes. Plus integration call 2 weeks later. Book your BreakthroughExhale: Private Coaching - For women ready to do this work until it sticks and you can't revert back. 4 open spots: Work with meConnect with Sam: Instagram | Facebook

You know what you should do. You know meditation would help. You know you need transition time between work and family. You know you should stop checking email at 9pm...So why can't you make yourself do it?Today we're going beyond awareness into the root belief keeping you stuck. Grab your journal - we're digging into what's actually underneath the pattern.Journaling prompts from the episode:What's one pattern you're aware of but can't seem to change?What story are you telling yourself about why it keeps happening?What would it cost you to change this pattern? What might you be protecting?Based on what comes up, what actually needs to heal?We're not shaming ourselves or relying on discipline. We're addressing the root belief so your solution actually works instead of being another thing you "should" do.Resources Mentioned:Free Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-podNewsletter: www.samanthapenkoff.com/promptsWork with me:Breakthrough Intensive - You already know you should slow down, delegate more, stop overcommitting. So why can't you? That's what we figure out in 90 minutes. Plus integration call 2 weeks later. Book your BreakthroughExhale: Private Coaching - For women ready to do this work until it sticks and you can't revert back. 4 open spots: Work with meConnect with Sam: Instagram | Facebook

You know what's wrong — so why hasn't anything changed?Why do you keep thinking, “I'm so aware of this… shouldn't that be enough by now?”You've named the pattern a hundred times. Burnout. Overwhelm. Autopilot. You've tried fixing it (therapy, routines, tools, discipline) and somehow you still end up right back here. Knowing isn't the problem anymore. It's the part that comes after.In this episode, we sit in that frustrating gap between awareness and actual change. Not to judge it or rush past it — but to understand what's really keeping you stuck. This is about loosening the anchor underneath the pattern, not adding another thing to your to-do list.You'll be guided to reflect on:Why insight alone hasn't created the shift you expectedThe hidden belief that keeps stress and busyness feeling “safer”How solutions can fail when the root is left untouchedWhat it looks like to go beyond awareness and into real changeBy the end, you won't feel like you need to try harder or do more. You'll feel steadier, clearer, and less at war with yourself — with a new way to approach change that actually sticks.Resources Mentioned:Free Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-podNewsletter: www.samanthapenkoff.com/promptsWork with me:90 min Breakthrough Intensives - You already know you should slow down, delegate more, stop overcommitting. So why can't you? That's what we figure out in 90 minutes. Plus integration call 2 weeks later. Book your BreakthroughExhale: Private Coaching - For women ready to do this work until it sticks and you can't revert back. 4 open spots: Work with meConnect with Sam: Instagram | Facebook

Have you caught yourself thinking, “Why does my life feel like it's just happening to me?”Like you're doing all the right things, but you're not really in it anymore?Maybe you've been moving through your days on autopilot - showing up, performing, meeting expectations - without checking in with what you actually want.Today, we slow everything down. Not to fix anything, but to notice what's been running in the background of your life. You'll get space to reflect on where you've been performing, why it feels safe, and what it might look like to come back to yourself in small, honest ways.Journal with me using these prompts:Where have I been performing or living on autopilot this past year? (At work, at home, in my habits, in how I show up.)Why does staying on autopilot feel good or safe for me? What am I protecting myself from?What is this version of me actually costing me? What do I miss out on when I stay here?If I stopped performing for a moment, what's one small thing I could do this week that feels more like me?By the end of this episode, you'll feel more grounded and self-aware—less pressure to keep performing, and more permission to reconnect with who you are underneath the autopilot.Resources Mentioned:Free Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-podNewsletter: www.samanthapenkoff.com/promptsWork with me:90 min Breakthrough Intensives: You already know you should slow down, delegate more, stop overcommitting. So why can't you? That's what we figure out in 90 minutes. Plus integration call 2 weeks later. Book your BreakthroughExhale: Private Coaching - For women ready to do this work until it sticks and you can't revert back. 4 open spots: Work with meConnect with Sam: Instagram | Facebook

You're doing all the “right” things, but why does it still feel like you're performing your life instead of living it?Why does everything start to feel heavy the moment you think about how it'll look to other people?There's a quiet pressure to show up prepared, polished, and put-together...even when no one asked for that version of you. Maybe it shows up in your work, your routines, or the way you manage everyone else's expectations. Underneath it, there's this fear that if you stop trying so hard, you'll be exposed as “not enough.”In this episode you'll understand:Why over-preparing might actually be blocking your best work (and keeping you from feeling like yourself)The question that led to my biggest breakthrough: "What am I actually afraid will happen if I don't do this?"How "performance mode" shows up differently for everyone — and why it all comes back to the same thing: safetySmall, tangible ways to stop filtering yourself (starting with what you wear and how you speak)After listening, you'll be able to slow down and ask, “What do I actually want right now?” - and trust that answer. Not perfectly. Just honestly.Resources Mentioned:Free Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-podNewsletter: www.samanthapenkoff.com/promptsWork with me:90 min Breakthrough Intensives: You already know you should slow down, delegate more, stop overcommitting. So why can't you? That's what we figure out in 90 minutes. Plus integration call 2 weeks later. Book your BreakthroughExhale: Private Coaching - For women ready to do this work until it sticks and you can't revert back. 4 open spots: Work with meConnect with Sam: Instagram | Facebook

Have you ever thought, “Why can't I just relax—even today?”You finally have a quiet moment, but your mind is still running through what you forgot, what you should be doing next, and whether you did enough for everyone.If you're physically present but mentally elsewhere, you're not doing anything wrong. This is what happens when you're used to carrying everything—your family, your business, the expectations, the invisible to-do list—even on days that are supposed to feel slow.In this short guided meditation, you'll give yourself permission to set everything down for a few minutes. Not to fix anything. Not to improve yourself. Just to be here—without guilt, pressure, or the feeling that you should be doing more.In this meditation, you'll:Release the mental load you've been carrying (the to-do list, the guilt, the "did I do enough?" spiral)Remind yourself that being off today doesn't make you less professional — it makes you more alignedPractice saying "I am enough" and actually feeling it in your bodyGive yourself permission to just be mom, not the one orchestrating everyone else's experienceAfter listening, you'll feel grounded enough to stay in the room — not just physically, but emotionally. Take five minutes. You don't need to earn rest. You're allowed to be here.Resources Mentioned:Free Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-podNewsletter: www.samanthapenkoff.com/promptsWork with me:90 min Breakthrough Intensives: We get to the root of what keeps you performing instead of enjoying. Plus a 30-minute follow-up call 2 weeks later. Click here for details. Private Coaching - 4 open spots: www.samanthapenkoff.com/privatecoachingConnect with Sam: Instagram | Facebook

You love Christmas. But you're so tired you can't even enjoy it.Maybe you're stress-cleaning while your kids ask for snacks. Maybe you took time off but you're too exhausted to be present. Maybe you're working and judging yourself for not being festive enough.This episode gives you the permission slips you need right now. Not tips. Not strategies. Just permission to feel however you're actually feeling.Permission Slip #1: To not feel festivePermission Slip #2: To take an actual break (or to work guilt-free)Permission Slip #3: To feel however you feelPermission Slip #4: To not have it all figured out by January 1Journal Prompt: What permission do I actually need to give myself right now?Sit with it. Maybe journal it. Maybe just think about it while folding laundry.If you're tired of needing permission slips every time life gets intense, I have 90-minute Breakthrough Intensive spots opening in January. Check out the link below.Resources Mentioned:Free Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-podNewsletter: www.samanthapenkoff.com/promptsWork with me:90 min Breakthrough Intensives: We get to the root of what keeps you performing instead of enjoying. Plus a 30-minute follow-up call 2 weeks later. Click here for details. Private Coaching - 4 open spots: www.samanthapenkoff.com/privatecoachingConnect with Sam: Instagram | Facebook

Things keep piling up. And no matter how many times the promise is made to slow down, it never actually happens.Here's what nobody tells you: taking a break won't fix it if you don't know what's actually driving the overstimulation in the first place. You'll just come back from your week off and fall right back into the same patterns.This journaling session gets you to the root. Four prompts that'll help you figure out if you're even doing things you want to be doing, what staying overstimulated might be protecting you from, and what you'd actually do with your time if you had space to think. No fluff, just the questions that create real shifts.Journal through these prompts:What is overstimulating me right now?Are the things that overstimulate me things I want to be doing? Or did I adopt them from someone else's expectations?Even though I don't want to be overstimulated, I keep finding myself here. What could this pattern be protecting me from?If I wasn't overstimulated and had more space in my brain and my day, what would I love to spend that time and energy doing?You'll finish this session with clarity you can't unsee. And you'll stop spinning in the same cycle of overwhelm, break, repeat.Resources Mentioned:Free Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-podNewsletter: www.samanthapenkoff.com/promptsWork with me:90 min Breakthrough Intensives: We get to the root of what keeps you performing instead of enjoying. Plus a 30-minute follow-up call 2 weeks later. Click here for details. Private Coaching - 4 open spots: www.samanthapenkoff.com/privatecoachingConnect with Sam: Instagram | Facebook

You keep telling yourself you'll rest after this project. After the busy season. After you get through this month.But here's what actually happens: you hit your breaking point, book a retreat or take a week off, feel temporarily better — and then you're right back where you started. Overstimulated. Exhausted. Running on fumes again.This episode pulls back the curtain on why we wait until we're desperate to prioritize ourselves, and why those big drastic measures (the retreats, the content courses, the "I'm taking next month off" declarations) aren't actually solving the problem. You'll walk away understanding what's really driving your overstimulation — and three practical ways to regulate your nervous system without needing to escape your life first.Key Takeaways:Why retreats should enhance your life, not be a lifeline to revive youThe question that reveals if you're actually prioritizing yourself (or just decision fatigued)How to stop the cycle of "I'll rest when..." and feel grounded in your actual everyday lifeThree tips to regulate your nervous system right now — no retreat requiredYou'll stop waiting for permission to feel calm. And you'll start trusting that you can feel less overstimulated without blowing up your schedule or booking a flight.Resources Mentioned:Free Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-podNewsletter: www.samanthapenkoff.com/promptsWork with me:90 min Breakthrough Intensives: We get to the root of what keeps you performing instead of enjoying. Plus a 30-minute follow-up call 2 weeks later. Click here for details. Private Coaching - 4 open spots: www.samanthapenkoff.com/privatecoachingConnect with Sam: Instagram | Facebook

You've been running on autopilot through the holidays — buying, wrapping, planning, coordinating — because that's what you've always done. But have you ever stopped to ask: why am I doing this?Most working moms don't question it. You just assume it's your job. That if you don't do it, it won't get done (or won't get done right). And honestly? Part of you might not even want to stop — because being the holiday coordinator gives you something. Control. Identity. Proof that you're a good mom.This episode isn't about adding more to your plate. It's about creating awareness around the beliefs that are keeping you exhausted. Strategic Journal Prompts:What would happen if you didn't coordinate everything this year?What are you afraid your family would think, feel, or say if you didn't coordinate everything this year?What does being the holiday coordinator give you? Is it identity, control, or maybe proof that you're a good mom?These prompts might make you uncomfortable. That's the point. This is how you start questioning the beliefs keeping you stuck — and find a way forward that doesn't require burning yourself out to prove your worth.Resources Mentioned:Free Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-podWork with me:90 min Breakthrough Intensives: We get to the root of what keeps you performing instead of enjoying. Plus a 30-minute follow-up call 2 weeks later. Click here for details. Private Coaching - 4 open spots: www.samanthapenkoff.com/privatecoachingConnect with Sam: Instagram | Facebook | Reply to my newsletter

You love Christmas. You want to create magic for your kids. But somewhere between the cookie baking and the coordinating and the shoulds, you realize the pressure to make it all perfect is keeping you from actually being present. And that's the thing you wanted most.This episode breaks down the belief driving the exhaustion — and what changes when you stop long enough to ask yourself: Why am I doing this? Do I even enjoy it?Key TakeawaysThe hidden belief behind holiday burnout (and how it shows up on autopilot)What you're trying to protect when you take responsibility for every detailA simple question to ask before adding one more tradition, event, or expectationHow to create joy without performing perfectionAfter listening, you'll feel lighter — like you can enjoy the season instead of choreographing it. Press play and give yourself permission to let something be easier this year.Resources Mentioned:Free Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-podNewsletter: www.samanthapenkoff.com/promptsWork with me:90 min Breakthrough Intensives: We get to the root of what keeps you performing instead of enjoying. Plus a 30-minute follow-up call 2 weeks later. Click here for details. Private Coaching - 4 open spots: www.samanthapenkoff.com/privatecoachingConnect with Sam: Instagram | Facebook | Reply to my newsletter

You're in a meeting and another woman says something brilliant. Everyone lights up. And you feel... small. Threatened. Like you just got replaced.Or maybe it's simpler than that — you see two women laughing together and your brain goes: they don't need you anymore.It's embarrassing to admit. You're a grown woman. You're successful. You know this is irrational. But the jealousy? The comparison? The exhausting need to prove you're still relevant? It's there. And it's quietly running your friendships, your collaborations, the rooms you avoid walking into.In today's journaling session, we're going straight to the root: the childhood moment that taught you connection = competition. And we're getting it out of your body.Inside the free journaling guide, you'll get:All 7 strategic prompts with space to journal directly in the docBonus prompts on breaking the cycle and identifying where this shows up in your lifeSomatic release practices to rewire your nervous systemNo email required - just click, make a copy, and start journalingGrab the complete guide here: Strategic Journaling to Process & Release Your Sister WoundsThis isn't just awareness work. This is nervous system rewiring so you can stop performing for belonging and start choosing it. Resources Mentioned:Grab the free Google Doc with all 7 prompts + space to journal right in the document (no email required): Strategic Journaling to Process & Release Your Sister WoundsFree Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-podWork with me:90 min Breakthrough Intensives: We get to the root of what keeps you performing instead of enjoying. Plus a 30-minute follow-up call 2 weeks later. Click here for details. Private Coaching - 4 open spots: www.samanthapenkoff.com/privatecoachingConnect with Sam: Instagram | Facebook | Reply to my newsletter

You're not afraid of competition. You're afraid of being replaced.That's why you hesitate to join the mastermind full of women like you. Why you stay late instead of delegating. Why the thought of bringing on a podcast guest who does something similar makes your stomach drop.You tell yourself it's about staying focused or protecting your brand. But really? It goes back to that one time another girl made you feel like you weren't enough. Your body still remembers it.Today I'm getting vulnerable and sharing my own sister wound - two events from senior year of high school. I learned it wasn't safe to let other women get close. And that lesson has been steering my business decisions, my collaborations, even who I invite on this podcast.I'm not here to dig up the past for drama's sake. I'm here because I finally figured out why I pull back when I should be leaning in - and you probably do the same thing. Once we know this...we can set ourselves free from our sabotage!What you'll hear:What a sister wound actually is (and the subtle ways it shows up in your business and leadership)Why my fear of being "outshined" was keeping me from bringing on the exact guests you need to hear fromThe 3-section journaling process that goes way deeper than "what are you grateful for" - straight to the emotional rootHow to tell if you're protecting yourself from collaboration, networking, or visibility without even realizing itWhy your younger self created rules to keep you safe - and how to teach her a new definition of belongingBy the end, you'll likely recognize your own pattern. And you'll have the prompts to actually work through it - not just understand it intellectually.This one shifted something big for me. I have a feeling it might for you too.Resources Mentioned:Sister Wounds Journal Prompts: Strategic Journaling to Process & Release Your Sister WoundsFree Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-podWork with me:90 min Breakthrough Intensives: We get to the root of what keeps you performing instead of enjoying. Plus a 30-minute follow-up call 2 weeks later. Click here for details. Private Coaching - 4 open spots: www.samanthapenkoff.com/privatecoachingConnect with Sam: Instagram | Facebook | Reply to my newsletter

If you've ever written "I'm grateful for my family" in a journal and then felt... nothing... you're not alone.Most gratitude journaling feels empty because we're listing things instead of tapping into feelings. And here's what I've learned: the goals you're chasing? They're always attached to an emotion you're craving. Maybe it's peace. Or freedom. Or feeling capable again. That's what we're digging into today.I'm walking you through four prompts that help you identify the feeling beneath what you want — and then find ways to feel it right now. Not later. Not when everything's perfect. Today.Strategic Journal Prompts:What are you working towards right now — and what's the feeling you're actually chasing beneath it?When was the last time you felt that emotion, even for five minutes? Get specific.What elements from that moment are already in your life right now but you've been overlooking?How can you feel that desired emotion today, in small ways?You'll stop waiting to arrive and start feeling it now. That's the shift.Resources Mentioned:Free Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-podWork with me:90 min Breakthrough Intensives: We get to the root of what keeps you performing instead of enjoying. Plus a 30-minute follow-up call 2 weeks later. Click here for details. Private Coaching - 2 open spots: www.samanthapenkoff.com/privatecoachingClarity Call: https://calendly.com/samanthasays/clarity-callConnect with Sam: Instagram | Facebook | Reply to my newsletter

Do you have A LOT going on right now? You keep telling yourself you're fine — you should be fine — but something still feels heavy?You're doing the things, showing up for everyone, checking the boxes… but underneath, you're tired in a way that gratitude doesn't fix. Maybe you've been carrying stress that no one sees. Maybe there's a grief you've been trying to outrun. Or maybe you're just exhausted from pretending you're okay because “other people have it worse.”Here's the truth: you can be grateful and still feel overwhelmed. Both can exist. And in this episode, I'm vulnerably sharing the heavy things happening in my life currently + the moment I finally stopped minimizing what I was feeling — and the 2 shifts that helped me breathe again.You'll understand:Why naming hard things doesn't make you ungrateful — it makes you honestThe question that softened my hardest weeks: “How can this be easy?”How to stop carrying emotional weight that was never yours in the first placeThe journaling question that helped me see what I was carrying that wasn't mineAfter listening, you'll feel permission to stop “should-ing” yourself into silence and finally honor what's heavy without getting swallowed by it.Resources Mentioned:Free Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-podWork with me:90 min Breakthrough Intensives: We get to the root of what keeps you performing instead of enjoying. Plus a 30-minute follow-up call 2 weeks later. Click here for details. Private Coaching - 2 open spots: www.samanthapenkoff.com/privatecoachingClarity Call: https://calendly.com/samanthasays/clarity-callConnect with Sam: Instagram | Facebook | Reply to my newsletter

You're physically home, but your brain is still replaying that 2:30 meeting. Again. You're making dinner, but mentally drafting tomorrow's email. Your kid asks you a question and you have to ask them to repeat it—because you weren't actually listening. You want to be present. You're just not sure how to turn your brain off when there's still so much left undone. This episode is for YOU. It will help you figure out what's actually keeping you mentally at work—and give you permission to let it goStrategic Journal Prompts:What specific work thought keeps replaying when you're trying to be present at home? Don't just say "everything." Name the exact thing—the decision, the email, the conversation—that follows you home.If you let this go for the evening, what are you afraid would happen? Go to the worst-case scenario. Would you forget something? Would someone think you don't care? Write about the fear beneath the mental replay.Think about the last time you were fully present at home. What was different about your internal state that day? Not just your schedule—but your nervous system. Were you calmer? More confident? What allowed you to be mentally there?What if being present at home is the productive choice? If that were true, what would change? What would you give yourself permission to stop thinking about right now?This is what one of my clients said after working with me:"I've finally learned to leave work at work even if work is still stressful. I no longer bring work home with me and I'm a more supportive partner, especially when I don't explode at my husband from misplaced frustration at work." Resources Mentioned:Free Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-podWork with me:90 min Breakthrough Intensives: We get to the root of what keeps you performing instead of enjoying. Plus a 30-minute follow-up call 2 weeks later. Click here for details. Private Coaching - 2 open spots: www.samanthapenkoff.com/privatecoachingClarity Call: https://calendly.com/samanthasays/clarity-callConnect with Sam: Instagram | Facebook | Reply to my newsletter

You're eating the "right" foods. You're trying to take care of yourself. But you're busy AF, still exhausted, your Googling if your hormones might be all over the place, and your kids are having meltdowns over everything...on top of stress at work.Here's the thing: It's not about eating more protein or cutting carbs. It's about blood sugar — and how the way you start your day is setting you (and your kids) up for chaos. That coffee before breakfast? The banana as a snack? They're quietly sabotaging your hormones, your energy, and even your kids' ability to regulate their emotions. (Believe me, I felt attacked yet so understood since I always start my day with caffeine & no food for 1-2 hours lol.)But we go way beyond nutrition advice. In today's episode, holistic nutrition expert Stefanie Adler breaks down exactly how blood sugar affects your hormones, why you're so depleted after having kids, and what minerals have to do with all of it. We go DEEP, and she provides her solution for how to slow down & how how to stress less!You'll understand:Why coffee before breakfast is tanking your blood sugar for the entire day (and what to do instead)The "naked carbs" rule that will change how you snack — for you and your kidsHow mineral depletion after pregnancy is the real reason you're still tired years laterWhat a hair mineral analysis can reveal about your stress, hormones, and inflammationThis isn't another list of things you're doing wrong — it's the missing piece that finally makes everything click.Resources Mentioned:Click for Stefanie's websiteFollow Stefanie on IG: @stefanieadlerwellnessGet 15% off your Hair Mineral Analysis Test w/ code JOURNALENTRIES. Click here for details & discount.Free Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-podWork with me:Private Coaching - 2 open spots: www.samanthapenkoff.com/privatecoaching90 min Breakthrough Intensives: We get to the root of what keeps you performing instead of enjoying. Plus a 30-minute follow-up call 2 weeks later. https://www.samanthapenkoff.com/offers/LN9xep94Connect with Sam: Instagram | Facebook | Reply to my newsletter

When you're drowning in your to-do list, the last thing you need is another task. But what if four quick questions could help you actually breathe again?You're tired of being everyone's lifeline.

The meditation apps aren't working. The bubble baths feel like another task. That morning routine everyone swears by? You're too exhausted to even start it. And somehow, you're still sitting at your desk at 9pm with your heart racing, completely fried from the day.My client sent me a screenshot of her Oura Ring Results last month — during our one-hour coaching call, her stress level dropped to "restored." The lowest it had been all day. We weren't meditating or doing breathing exercises. We were talking about company policies, team structure, and how to stop putting out fires at work. Her nervous system regulated while we strategized the hard stuff.After listening, You'll then know:Why your body stays in fight-or-flight even when you're "doing everything right"The two gut fears that keep you from getting the support you actually needHow to stop making decisions from overwhelm (so your nervous system can finally exhale)Stop blaming yourself for not meditating enough — and start addressing what's actually keeping your stress high.Resources Mentioned:90 min Breakthrough Intensives: We get to the root of what keeps you performing instead of enjoying. Plus a 30-minute follow-up call 2 weeks later. https://www.samanthapenkoff.com/offers/LN9xep94Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-podWork with me:Private Coaching - 2 open spots: www.samanthapenkoff.com/privatecoachingClarity Call: https://calendly.com/samanthasays/clarity-callConnect with Sam: Instagram | Facebook | Reply to my newsletter

You wake up tired. You go to bed tired. And somehow, between those two points, you're still holding it all together — work, kids, home, expectations — even though your body keeps whispering, “I can't do this anymore.”If you've been pushing through the fog and telling yourself you'll rest “after this week,” this one's for you. Burnout isn't just about doing too much; it's about carrying too much alone. And when you're in survival mode, rest can feel impossible — or even unsafe.In today's journal session, you'll get space to pause and reconnect with yourself — not to fix the burnout overnight, but to finally name what's really draining you and what you actually need. These prompts are designed to help you see the emotional patterns underneath the exhaustion, not just the packed calendar.Journal Prompts:What specific moments this week made you feel the most depleted?If your burnout disappeared tomorrow, what would need to change — and what feelings might surface if it did?What would shift if you only gave 70% instead of 110% for the next three days?Press play, grab your journal, and give yourself 10 minutes to breathe again.Resources Mentioned:90 min Breakthrough Intensives: We get to the root of what keeps you performing instead of enjoying. Plus a 30-minute follow-up call 2 weeks later. https://www.samanthapenkoff.com/offers/LN9xep94Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-podWork with me:Private Coaching - 2 open spots: www.samanthapenkoff.com/privatecoachingClarity Call: https://calendly.com/samanthasays/clarity-callConnect with Sam: Instagram | Facebook | Reply to my newsletter

You've tried the probiotics. The massage appointments. The elimination diet. The therapy. You left the toxic relationship months (or years) ago. So why is your body still a mess?Here's what nobody tells you: your body remembers what your mind wants to forget. Those chronic symptoms you can't shake? The digestive issues, the tension that won't release, the pain that moves around for no reason? Your body isn't broken. It's trying to tell you something.In today's episode, I'm speaking with Maura Eliza about the mind-body connection most doctors don't understand — and why healing your nervous system might be the missing piece you've been looking for. What You'll Reflect On:Why symptoms can be messengers (not malfunctions) — and what they're actually trying to tell youHow unresolved trauma from a toxic relationship can create physical symptoms that won't respond to traditional treatmentWhat German New Medicine reveals about the real root cause of chronic health issuesHow to start listening to your body differently (instead of fighting it)After this episode, you'll stop thinking your body is attacking you — and start seeing it as an ally trying to get your attention. And that shift changes everything. Don't forget to Tag us on Instagram if this episode hits different. We see you.Resources Mentioned:Connect with Maura: https://www.instagram.com/flex.health.with.mauraThe Vibrant Way program — https://thevibrantway.com/Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-podWork with me:90 min Breakthrough Intensives: We get to the root of what keeps you performing instead of enjoying. Plus a 30-minute follow-up call 2 weeks later. https://www.samanthapenkoff.com/offers/LN9xep94Private Coaching - 2 open spots: www.samanthapenkoff.com/privatecoachingConnect with Sam: Instagram | Facebook | Reply to my newsletter

You finally did the thing — got the promotion, hit the goal, made it through another hard week — but instead of feeling proud, you're already asking, "What's next?" Why is it so hard to just pause and celebrate yourself?My client Kristi became CFO after 3 years of working toward it. When she told me, she said, "So I guess that means I'm officially the CFO"—like she'd just completed another Tuesday task. No excitement. No pride. Just... what's next?If you're someone who keeps raising the bar higher every time you reach it, you're not alone. Most high-achieving women were taught that humility and hustle matter more than satisfaction. So even when you've earned the right to rest or be proud, it feels... uncomfortable. Like celebrating might make you lazy, or ungrateful, or seen as "too much."Journal Prompts:What's the last thing you accomplished that you didn't celebrate?When you think about celebrating it, what thought immediately follows?If your child achieved the same thing, what would you tell them to believe about their worth?What are you afraid might happen if you actually celebrated your wins?These 10 minutes will help you see how the pattern started—and what it's costing you. Not just celebration, but the ability to feel successful no matter what you accomplish.Resources Mentioned:Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-pod90 min Breakthrough Intensives: (We get to the root of what keeps you performing instead of enjoying. You leave with a custom plan to feel fulfilled at work and present at home. Plus a 30-minute follow-up call 2 weeks later.) https://www.samanthapenkoff.com/offers/LN9xep94Work with me:Free Clarity Call: https://calendly.com/samanthasays/clarity-callPrivate coaching - 2 spots left: https://www.samanthapenkoff.com/privatecoachingConnect: Instagram | Facebook | Reply to my newsletter

You love your kids more than anything… but sometimes it feels like every ounce of energy you pour into them leaves nothing for you. And on the rare days you do want to focus on yourself — a class, a coach, even just quiet time — that whisper of guilt shows up: “Shouldn't I be doing something for them...or for work...instead?”Most women I work with tell me they feel selfish spending money or time on themselves. But what if investing in your own leadership, clarity, and growth is actually the most selfless thing you could do? Not because it sounds good, but because it literally ripples into every area of your life.In this episode (celebrating 3 years of Journal Entries!), you'll hear:Why the "selfish vs. selfless" question is the wrong one to askThe two types of fear (and which one means you should actually say yes)How my $2,500/month business coach investment led to this podcast existingThe Bali retreat I didn't take — and why I still think about itAfter listening, you'll stop apologizing for wanting more. You'll see that investing in yourself isn't taking from your family or team — it's giving them the best version of you.Resources Mentioned:Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-pod90 min Breakthrough Intensives: https://www.samanthapenkoff.com/offers/LN9xep94Work with me:Free Clarity Call: https://calendly.com/samanthasays/clarity-callPrivate coaching - 2 spots left: https://www.samanthapenkoff.com/privatecoachingConnect: Instagram | Facebook | Reply to my newsletter

You keep telling yourself you should be excited — the holidays are coming, right? But instead of peace or joy, it just feels like one long performance. Like no matter how early you start or how much you cross off the list, you're still on all the time.You're managing a dozen invisible jobs — gifts, kids, deadlines, emotions — while trying to be grateful and present. You want to slow down, but your brain doesn't know how to stop running ahead. The pressure to make everyone else's season special is stealing the calm you keep promising yourself.Strategic Journal Prompts:Who am I trying to be for everyone else right now — and what's it costing me?What would I actually choose to do if no one expected anything?Where do I stay busy as proof that I'm fine?What does being present look like for me this season — not just in theory, but in practice?After journaling through these prompts, you'll understand why you can't seem to turn off—and that awareness alone will help you stop going through the motions and start actually being there. Don't forget to DM me on Instagram (samantha.s.says) or email me (hello@samantha-says.com) and tell me what came up for you — I love hearing what these prompts unlock for you.Resources Mentioned:Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-podBreakthrough Intensives: https://www.samanthapenkoff.com/offers/LN9xep94Work with me:Free Clarity Call: https://calendly.com/samanthasays/clarity-callPrivate coaching: https://www.samanthapenkoff.com/privatecoachingConnect: Instagram | Facebook | Reply to my newsletter

You know what you want. You're doing all the "right" things. But somehow, you're still stuck in the same patterns—replaying decisions, second-guessing yourself, feeling like you're working harder but getting nowhere.What if the thing holding you back isn't something you're doing wrong…but something you literally can't see? Your blind spots aren't obvious. That's the whole point. They show up as patterns you keep repeating, decisions you keep avoiding, or reactions you can't quite explain.Today, I'm walking you through exactly how to spot what's been invisible to you—so you can finally move forward without the constant mental fog and decision fatigue.In this episode, you'll discover:Why your blind spots keep you reacting instead of responding (and how that's draining your energy)The most common blind spots that stop ambitious womenThe exact questions to ask yourself when you feel stuck but don't know why (below!)How to stop overthinking every decision by seeing the pattern underneath itWhy awareness alone isn't enough—and what to do after you see the blind spot!After listening, you'll be able to recognize when you're stuck in a blind spot and know exactly what to do about it. No more spinning your wheels wondering why nothing's shifting.The 5 questions to see your blind spot:What am I doing (or not doing) because it's what I think I “SHOULD” do…and what is the ripple effect?Why is this pattern bothering you so much?By NOT doing the thing you want to be doing, what is this protecting you from? What do you actually care about in your business? What value is at the core of your business? What would happen if you prioritized the thing that you actually care about in your business?Resources Mentioned:Calm Mind Blueprint - my framework for processing emotions and making decisions with clarity: https://www.samanthapenkoff.com/calm-mind-podEpisode 180 to stop controlling your business & kids without everything falling apart. Listen on Apple | Listen on SpotifyWork with me:

You handle it all — the business, the home, the emotions, the logistics — and still feel like admitting “this is hard” means you're weak.But what if saying “this is hard” is actually the first sign of strength?In this 5-minute journaling episode, I share a story about meeting another woman who was doing it all — and realizing I couldn't see my own load until I saw hers. Together, we'll journal through the hidden pressure successful women carry and what happens when we finally tell the truth about it.Strategic Journal Prompts:What's currently on your plate that you haven't fully acknowledged or spoken out loud? What story are you telling yourself about why this should or shouldn't feel hard?What are you afraid would happen if you fully acknowledged how much you're carrying?Where did you learn that you have to carry everything silently?If you journal through this one, DM me on Instagram (samantha.s.says) or email me (hello@samantha-says.com) and tell me what came up for you — I love hearing what these prompts unlock for you.Resources:

For when life feels like nothing you had planned. You did the thing — the career, the family, the move, the reinvention — but you wake up with an ache or disconnect you can't name. Everything looks “fine” from the outside, but inside, something feels off. That might be grief — and no, nobody has to die for you to feel it.Alyssa Rose joins me to unpack what grief can look like when it's not about death — but about change.We talk about the quiet ways grief shows up during major life transitions — career pivots, identity shifts, or the loss of the life you expected — and what it really means to honor those emotions instead of rushing past them.This episode is for you if:You're grieving a career pivot, relationship shift, or identity change but feel guilty calling it "grief"You avoid going deep with your emotions because you're scared of opening the floodgatesYou and your partner are navigating the same loss in completely different ways (and it's causing distance)You're a former "positive person" who's finally letting yourself feel the hard stuffYou'll learn how to build trust with yourself to "go there" without losing it, how to ask for support in a way people can actually show up for you, and why tending your grief is actually the most loving thing you can do.Your turn! Try this quick reflection after the episode:Open your journal and write two short lists side-by-side:1️⃣ What I thought this season would feel like2️⃣ What it actually feels likeDon't judge or fix it — just notice the gap.That space between the two lists? That's where your grief lives. Naming it is the first step to freeing it.RESOURCES MENTIONED:Alyssa Rose's Website: alisarosehealingarts.comInstagram: @alisarosehealingartsEmail: alisarosehealingarts@gmail.comCalm Mind Blueprint - my framework for processing emotions and making decisions with clarity: https://www.samanthapenkoff.com/calm-mind-podWork with me:Book a free Clarity Call → https://calendly.com/samanthasays/clarity-callPrivate 1:1 Coaching (2 spots open, start with a 4 month container instead of 6 in October only) → https://www.samanthapenkoff.com/privatecoachingConnect: Instagram | Facebook

You know that thing where you're about to go through a big change and suddenly you're up at 2am planning for every possible scenario?I made THREE different Google Docs for my son's school transition. Three. Each one mapped out a different morning routine depending on what time he woke up. I was literally scheduling my coffee time down to the minute.Looking back? That wasn't planning. That was me trying to control something I couldn't control because I was scared.You'll journal through:What's actually keeping you up at night about this transition (hint: it's probably not what you think)The sneaky ways you're trying to make change feel "safer"What you're most afraid would happen if you just... let it unfoldYour personal pattern when things feel uncertainPlus: The reframe that changed everything - what if your discomfort isn't a problem to fix but information about what you actually need right now?Journaling Prompts from this episode:What specific part of this transition is making you feel the most anxious or unsettled right now? (Go deeper than "change is hard")What have you been doing to try to make this transition feel easier or less overwhelming?What are you most afraid would happen if you stopped trying to control how this transition goes?When was the last time you went through a major change in your life? How did you handle it? What patterns are showing up again now?Resources Mentioned:Calm Mind Blueprint - my framework for processing emotions and making decisions with clarity: https://www.samanthapenkoff.com/calm-mind-podWork with me:Book a free Clarity Call → https://calendly.com/samanthasays/clarity-callPrivate 1:1 Coaching (2 spots open, start with a 4 month container instead of 6 in October only) → https://www.samanthapenkoff.com/privatecoachingConnect: Instagram | Facebook

A month ago I recorded an episode where I was completely spiraling about my son starting Montessori & my business hours changing. I walked you through my anxiety, my fears about losing work hours, all of it.Today? I'm giving you the raw update. Week one was a disaster. Week two, I sat in my car for 4 hours taking coaching calls with the engine running. Week four, my anxiety is completely gone...even though I'm recording this while Griffin interrupts me every 3 minutes asking for a bandaid because he cut himself on a cardboard knife. (Fact lol I may have edited that one out bc #momfail, but you'll hear his tiny voice!)You'll hear:Why my anxiety disappeared once I stopped comparing schedulesHow losing work hours made me fitter (counterintuitive but true)What actually worked vs. my three planned Google Doc schedulesMy almost 5 year old's transformation in 4 weeksOnce those 7-hour daycare days weren't an option anymore, it stopped being "how will I ever make this work" and became "this IS working."I'm not saying it's smooth. Last week I carried Griffin out without shoes. The library internet keeps dropping calls. But I can breathe now.If you're in your own messy middle trying to make something work that feels impossible—you figure it out by doing it. Even from your car in a parking lot.Mentioned in this episode:Cindy from @mama_vision: mom coach who helped me through this transition (and many other parenting ones!)Work with me:Book a free Clarity Call → https://calendly.com/samanthasays/clarity-callPrivate 1:1 Coaching (2 spots open, start with a 4 month container instead of 6 in October only) → https://www.samanthapenkoff.com/privatecoachingConnect: Instagram | Facebook

You've got the career, the title, maybe the income you worked for. So why does success feel like you're constantly running on empty?If you're burned out behind closed doors while everyone else sees you "having it all," this quick journaling session is for you. I'm walking you through 4 prompts that help you see the gap between how your life looks and how it actually feels—so you can finally figure out what needs to change.Grab your journal and work through:The real disconnect between your external success and internal realityWhat you're actually afraid people will think if you admit you're strugglingYour automatic response when overwhelm hits (and where else it's sabotaging you)What the aligned, peaceful version of you would do differently starting todayThis episode is for you if:You're successful on paper but constantly exhaustedYou snap at your kids even though you don't want toYou keep thinking "this isn't what I worked so hard for"You're barely present at home or at workYou want to stop just surviving your successResources Mentioned:Calm Mind Blueprint: https://www.samanthapenkoff.com/calm-mind-podFree Clarity Call: https://calendly.com/samanthasays/clarity-call Ways to work with Samantha:1:1 coaching: Now accepting applications, 2 spot opens. Learn More here: https://www.samanthapenkoff.com/privatecoachingConnect with Sam on IG: https://www.instagram.com/samantha.s.saysDM Sam on Facebook: https://www.facebook.com/CoachSamanthaHawley/

I opened Google Docs at 9am and just started typing. Bullet points, random thoughts, full-on word vomit. My brain was spiraling about something I actually WANTED for my son—sending him to Montessori.I'd been dreaming about this since he was a baby. But as the start date got closer? How will I work with only 2 hours to myself? What if I can't handle being in mom mode all morning? What if I become that overstimulated, impatient version of myself I hate?In this episode, I walk you through my actual brain dump from February—the fears, the scheduling panic, the limiting beliefs, and exactly how I used strategic journaling to process it all instead of just white-knuckling through.You'll hear:Why wanting something can still feel terrifying (and what that means)The two things I did OUTSIDE of journaling that regulated my nervous system before the change even happenedHow to untangle "I'm excited" from "I'm overwhelmed" when they're happening at the same timeIf you're staring down a major schedule change—less childcare, a new job, homeschooling, or just life throwing you a curveball—this will help you move from "I can't do this" to "okay, I can figure this out."Next Tuesday, Part 2 drops with the real update after a month of living this new reality. Did I spiral? Thrive? Find my flow? You'll find out.Ready to work together?Book a free Clarity Call → https://calendly.com/samanthasays/clarity-callReserve 1:1 coaching (2 spots open) → https://www.samanthapenkoff.com/privatecoachingConnect: Instagram | Facebook

September energy hits different, doesn't it? While everyone's making January resolutions, you're over here actually ready to change things. New routines, boundaries you've been avoiding, that business idea collecting dust - all because you keep telling yourself "when things calm down."Plot twist: They never do.

When you're used to being the person who gets things done, letting go of control feels impossible. Your kid refuses to put shoes on. Your employee questions your timeline. Your partner loads the dishwasher completely wrong. Sound familiar? What if everything actually falls apart?Two things you'll walk away with:

You know that feeling when someone offers to help and instead of relief, you feel... guilty? Like you should be able to handle it all yourself?If you've been telling yourself "I should be grateful they offered but I just can't accept it," this journaling session is for you.In this 5-minute episode, we're diving into what's really behind that guilt - and spoiler alert, it's not about being ungrateful. It's about the stories you've been telling yourself about what it means to need help.What We're Journaling Through:Your perfect "receiving day" and why it feels impossibleThe guilty voice that shows up every time help is offeredWhat you're really afraid people will think if you actually say yesA tiny practice to start receiving without earning it firstThe 3 Strategic Prompts:When I think about my perfect receiving day, what am I afraid would happen if I took a whole day to receive?What is the voice in your head that stops you from accepting help? What does she sound like?If you gave yourself permission to receive help without earning it, what are you most afraid people would think?This builds on Tuesday's episode about receiving and your nervous system - definitely go listen to that one after this if you haven't already.

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).