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:

1. 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.
2. What type of rest deficit might this be pointing to? Mental, emotional, social, spiritual, physical, sensory, or creative.
3. 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?
4. 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.

1. Free Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-pod
2. Newsletter: www.samanthapenkoff.com/prompts

1. 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 Breakthrough
2. Exhale: Private Coaching - For women ready to do this work until it sticks and you can't revert back. 4 open spots: Work with me

Connect 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 bedtim e routine. It’s about noticing where your energy is going, and what it actually takes to feel rested again.

1. Rest quiz: https://www.restquiz.com/home-page/
2. Free Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-pod
3. Episode 15 about the 7 Types of Rest: https://pod.link/1651843607/episode/S2FqYWJpLTIxNDc4NTMyMjc

1. Learn more about Dr. Saundra: DrDaltonSmith.com
2. Dr. Saundra's Website: https://ichoosemybestlife.com/
3. Linked In: https://www.linkedin.com/in/drdaltonsmith/

1. 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 Breakthrough
2. Exhale: Private Coaching - For women ready to do this work until it sticks and you can't revert back. 4 open spots: Work with me

Connect 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.

• Free Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-pod

• 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/privatecoaching

Connect with Sam: Instagram | Facebook | Reply to my newsletter

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 insights
• Locate where stress lives in your body and release it
• Create a moment of peace within your busy day
• Trust your inner wisdom to navigate daily challenges

Perfect for busy moms, working professionals, and anyone feeling stretched thin who wants to experience more peace in their daily lives.

All you need:

• 5 minutes
• something to write (or type!) with

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

Ways to work with Samantha:

1:1 coaching: Now accepting applications, 4 spots open. Apply here.

Self Sabotage Detox: A 5-month group coaching program where you'll identify the areas of your life that you sabotage your peace, presence & connection with others. You'll learn how to disrupt those patterns in real-time and have the support of a community of women to hold you accountable so that you're in control of your emotions & days. Now enrolling for the Spring cohort. Click for an extended payment plan

Emotionally Empowered: The BEST (and maybe only) journaling membership on the internet that focuses on taking your big emotions & situations and transforming them into the clarity + direction you need to get what you want...combined with a 24/7 uplifting community. You receive journal prompt flows, journaling workshops and special 'Breakthrough Themes'. Access it all with a 7 day FREE trial!

Ever feel like you're supposed to be "doing it all", or "have it all figured out" but secretly feel stretched thin between all your roles? 🫂 This week's episode is a GAME-CHANGER! It'll help you break free from overwhelm and create a life that feels integrated rather than scattered. 🦋

I sat down with holistic business coach and bestselling author Raeanne Lacatena, who shares her journey of integrating therapy, business coaching, Reiki mastery and motherhood of three under 7 into one beautifully aligned life.

Chapters:

[1:30] The integrated approach to business & life as a mom

[4:00] Defining "having it all"

[6:45] What's inside her book, The Integrated Entrepreneur

[12:30] Overcoming vulnerability & Visibility

[16:30] The process of writing a book & rituals to help you stay motivated

In this packed episode, we explore:

• Redefining what "having it all" means for YOU
• Why business is actually a personal development journey in disguise
• The transformative power of moving past fear of visibility
• Her unique steer, clear and anchor journaling framework
• How writing her bestselling book transformed her approach to vulnerability

This episode is perfect for any woman feeling lost in the daily grind and craving a more intentional, aligned approach to life, motherhood and business.

If you're feeling stuck in survival mode or craving deeper connections while pursuing your dreams, this episode will give you the permission slip AND practical tools you need!

Resources Mentioned:

• The Integrated Entrepreneur book by Rayanne LaCatena: https://amzn.to/4jrecyY
• Raeanne's website: https://www.theintegratedentrepreneur.com/
• Connect with Raeanne: https://www.instagram.com/raeannelacatena/

Ways to work with Samantha:

1:1 coaching: Now accepting applications, 4 spots open. Apply here.

Self Sabotage Detox: A 5-month group coaching program where you'll identify the areas of your life that you sabotage your peace, presence & connection with others. You'll learn how to disrupt those patterns in real-time and have the support of a community of women to hold you accountable so that you're in control of your emotions & days. Now enrolling for the Spring cohort. Click for an extended payment plan

Emotionally Empowered: The BEST (and maybe only) journaling membership on the internet that focuses on taking your big emotions & situations and transforming them into the clarity + direction you need to get what you want...combined with a 24/7 uplifting community. You receive journal prompt flows, journaling workshops and special 'Breakthrough Themes'. Access it all with a 7 day FREE trial!

Ever feel guilty for not being able to wake up at 5am? Or frustrated when your perfectly planned schedule gets derailed by mom life? You're not alone - and spoiler alert: it's NOT you, it's the system!

In this candid episode, I'm breaking down why traditional time management advice (usually written by men 👀) fails busy moms and sharing what actually works.

Chapters:

[0:00] The Problem with 5am Club Culture

[4:00] Real Mom Life Requires Flexibility

[9:00] Energy Management vs. Time Management: Creating an Intuitive Schedule & Flexible Time Blocking

[15:00] 5 minute journal prompts

You'll discover:

• Why the 5am Club & rigid time blocking might be making you feel worse
• How different seasons of motherhood require different approaches
• My personal story about needing 9 hours of sleep (and why that's okay!)
• 3 strategies for creating an intuitive schedule that actually works
• A 5-minute journaling exercise to find your natural rhythm

This episode is a MUST-LISTEN for you if:

✓ You're tired of feeling guilty about "lack of discipline"

✓ Traditional time management makes you feel like a failure

✓ You want permission to trust your intuition

✓ You're craving a more flexible approach to your day

🎁 SPECIAL OFFER: Join us inside Emotionally Empowered for a FREE 7-day trial! We're journaling through these exact topics this month. Trial ends January 31st - don't miss out!

Resources Mentioned:

• Join Emotionally Empowered (FREE 7-day trial): https://www.samanthapenkoff.com/offers/xFnDW36z
• Book mentioned: "Do Less" by Kate Northrup https://a.co/d/3n0Ms61
• Download the Emotional Breakthrough Blueprint: click here

Ways to work with Samantha:

1:1 coaching: Now accepting applications, 4 spots open. Apply here.

Self Sabotage Detox: A 5-month group coaching program where you'll identify the areas of your life that you sabotage your peace, presence & connection with others + the specific patterns. You'll learn how to disrupt those patterns in real-time and have the support of a community of women to hold you accountable so that you're in control of your emotions & days. Now enrolling for the Spring cohort. Click for an extended payment plan

Emotionally Empowered: The BEST journaling membership on the internet that focuses on taking your big emotions and situations and transforming them into the clarity + direction you need to get what you want...combined with a 24/7 uplifting community. You receive journal prompt flows, journaling workshops and special 'Breakthrough Themes'. Access it all with a 7 day FREE trial!

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 overwhelming
• Felt guilty about getting rid of gifts or sentimental items
• Struggled 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 items
• How comparison steals your contentment & affects your purchasing habits
• A simple framework for the overwhelmed mom to finally start decluttering
• Practical tips to maintain a clutter-free home with kids

Resources Mentioned:

• Connect with Courtney: @declutteredanddwell
• Learn about Courtney & The Simplicity Society: https://declutteranddwell.com/

Ways to work with Samantha:

1:1 coaching: Now accepting applications, 4 spots open. Apply here.

Self Sabotage Detox: A 5-month group coaching program where you'll identify the areas of your life that you sabotage your peace, presence & connection with others + the specific patterns. You'll learn how to disrupt those patterns in real-time and have the support of a community of women to hold you accountable so that you're in control of your emotions & days. Now enrolling for the Spring cohort. Click for an extended payment plan

Emotionally Empowered: The BEST journaling membership on the internet that focuses on taking your big emotions and situations and transforming them into the clarity + direction you need to get what you want...combined with a 24/7 uplifting community. You receive journal prompt flows, journaling workshops and special 'Breakthrough Themes'. Access it all with a 7 day FREE trial!

🍷 Sipping wine while scheduling this episode? Yep! And I'm sharing exactly why I feel zero guilt about skipping Dry January (and other extreme challenges) this year.

If you're a busy mom feeling the pressure to start 2025 with another restrictive challenge, this episode is YOUR permission slip to choose differently.

Chapters

[0:00] Why I'm Skipping Dry January

[5:00] How Mom Guilt & Extreme Challenges Backfire

[9:00] A Better Approach for Busy Moms

[15:00] Simple Journaling Technique & Next Steps

In this candid episode, you'll discover:

• Why these "all or nothing" January challenges might be sabotaging your wellbeing
• How mom guilt sneaks into our relationship with alcohol (and why that needs to stop!)
• The hidden cost of missing wine nights & social connections with other moms
• A simple journaling technique to trust your intuition instead of rigid rules
• What sustainable, joy-filled change actually looks like for busy moms

Perfect for you if:

✓ You're juggling work, kids, & trying to maintain your sanity

✓ Traditional "challenges" leave you feeling more depleted than energized

✓ You're craving real connection & sustainable habits

✓ You want permission to trust yourself & your choices

🎁 SPECIAL OFFER: Join us inside Emotionally Empowered for a FREE 7-day trial! We're journaling through exactly these topics this month; with a focus on breaking free from the all-or-nothing mindset. Trial ends January 31st - don't miss out!

Resources Mentioned:

• Join Emotionally Empowered (FREE 7-day trial): https://www.samanthapenkoff.com/emotionally-empowered-pricedrop
• Download the Emotional Breakthrough Blueprint: click here

Ways to work with Samantha:

1:1 coaching: Now accepting applications, 4 spots open. Apply here.

Self Sabotage Detox: A 5-month group coaching program where you'll identify the areas of your life that you sabotage your peace, presence & connection with others + the specific patterns. You'll learn how to disrupt those patterns in real-time and have the support of a community of women to hold you accountable so that you're in control of your emotions & days. Now enrolling for the Spring cohort. Click for an extended payment plan

Emotionally Empowered: The BEST journaling membership on the internet that focuses on taking your big emotions and situations and transforming them into the clarity + direction you need to get what you want...combined with a 24/7 uplifting community. You receive journal prompt flows, journaling workshops and special 'Breakthrough Themes'. Access it all with a 7 day FREE trial!

🚨If you've already "failed" at your 2025 goals (or haven't even set them because you're tired of the cycle), this episode is FOR YOU.

Remember when I almost missed out on precious bounce house moments with my son because I was stuck in "work mode"? That wake-up call showed me how all-or-nothing thinking doesn't just affect our goals - it steals our JOY. And I refuse to let that happen to you!

Chapters:

[1:42] Understanding the All-or-Nothing Mindset

[3:08] Signs that you have the All-or-Nothing Mindset

[8:00] The impact of black-and-white thinking

[14:37] Breaking free from the cycle

[18:58] Journal prompts for self-reflection

In this powerful (but quick!) episode, you'll discover:

• The sneaky way all-or-nothing thinking is keeping you stuck in overstimulated mom-mode
• Why "perfect planning" leads to self-sabotage (& what to do instead)
• How to break free from the "I'll start Monday" cycle
• A simple mindset shift that changed EVERYTHING for my private clients
• The #1 journaling technique (with writing prompts) to make progress without the pressure or perfectionism

Plus! I'm sharing details about our January theme inside Emotionally Empowered where we're tackling this exact issue together. Join us with a FREE 7 day trial then just $47/month (normally $197!) but hurry - this free trial ends Jan 31st and the special pricing won't last!

Perfect for you if:

✓ You're exhausted from starting over every Monday

✓ Your perfectionism is actually procrastination in disguise

✓ You want 2025 to feel different (more balanced, less overwhelming)

✓ You're ready to stop sabotaging your own success

Resources Mentioned:

🌟 Join Emotionally Empowered (7-day FREE trial!): https://www.samanthapenkoff.com/emotionally-empowered-pricedrop

📝 Take the Saboteur Quiz: https://www.positiveintelligence.com/saboteurs/

📲 Book a Free Saboteur Coaching Call to start breaking free from your self sabotage: https://calendly.com/samanthasays/sabotage-detox

💌 Get Weekly Journal Prompts: https://www.samanthapenkoff.com/prompts

Ways to work with Samantha:

1:1 coaching: Now accepting applications, 4 spots open. Apply here.

Self Sabotage Detox: A 5-month group coaching program where you'll identify the areas of your life that you sabotage your peace, presence & connection with others + the specific patterns. You'll learn how to disrupt those patterns in real-time and have the support of a community of women to hold you accountable so that you're in control of your emotions & days. Now enrolling for the Spring cohort. Click for an extended payment plan

Emotionally Empowered: The BEST journaling membership on the internet that focuses on taking your big emotions and situations and transforming them into the clarity + direction you need to get what you want...combined with a 24/7 uplifting community. You receive journal prompt flows, journaling workshops and special 'Breakthrough Themes'. Access it all with a 7 day FREE trial!

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 confident
• How to break free from the emotional mom-rollercoaster
• Simple ways to strengthen family connections (even during chaotic moments)
• The secret to making decisions with confidence
• Practical steps to feel like yourself again

Plus! 48-Hour Special Offer:

Participate in my 5 days to 2025 on Instagram!

• Prize 1: Exclusive journal prompts from my Unwind & Recreate workshop
• Prize 2: Win a full day of virtual coaching (valid through Jan 31st)

Resources Mentioned:

• Emotionally Empowered Community: Click here to learn more or join
• Free Breakthrough Blueprint: Download here
• Connect with me on Instagram, here

🌟 Tired of venting about motherhood but never feeling better? What if you could actually process those big emotions in just 10 minutes a day?

In this powerful episode, I'm breaking down why traditional approaches to emotional processing (like venting to friends or random journaling) often leave us stuck in the same patterns - and sharing the strategic framework that's helping moms move from overwhelm to clarity in just 10 minutes a day.

You'll discover:

• Why venting feels good in the moment but doesn't create lasting relief (and could even reinforce negative patterns)
• The 5-step Breakthrough Blueprint that works with your brain (not against it)
• A real example of how one mom went from 50/50 uncertainty to 95% confidence in one journaling session
• Why trying to process emotions alone might be keeping you stuck
• The exact framework you can start using today (even during nap time!)

🎁 Resources mentioned:

1. Download the free Breakthrough Blueprint: Download here
2. Join Emotionally Empowered (special $47/month pricing!): Learn more & sign up
3. Connect with me on Instagram: @samantha.s.says

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 too
• Why building a business can be the ultimate form of healing - and how to leverage your struggles into strengths
• The truth about building community, maintaining boundaries, and knowing when to let go of control
• A powerful mindset shift for bonus moms and blended families that transforms chaos into clarity

Resources Mentioned:

• 📕 The Go-Giver Book: https://a.co/d/9667VoN
• 📱 Brittany's Instagram: https://www.instagram.com/brittany.burnham
• 📝 Sign up for Journal Prompts (🎄 & be notified about all my December giveaways!): https://www.samanthapenkoff.com/prompts

🎉 2025 PRESALE ENDS FRIDAY DEC. 13th! Check out all of the programs and their discounts + bonuses here: https://www.samanthapenkoff.com/2025-presale

Offers on pre-sale:

• Self Sabotage Detox Group Program
• Exclusively Empowered 1:1 Coaching
• Free Saboteur Coaching Call

Do you ever feel like you're always overstimulated, in survival mode, or on autopilot? Research shows moms who pursue their passions experience 45% less overwhelm!

In this episode, you'll learn:

• Why multitasking triggers self-sabotage
• The science behind mom overstimulation
• What's beneath your passion that may be keeping you from pursuing it
• My proven toolkit for calmer, more intentional days so that you can feel patient, present & more passionate.

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?

• The hidden belief behind holiday burnout (and how it shows up on autopilot)
• What you’re trying to protect when you take responsibility for every detail
• A simple question to ask before adding one more tradition, event, or expectation
• How to create joy without performing perfection

After 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.

• Free Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-pod
• Newsletter: www.samanthapenkoff.com/prompts

• 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/privatecoaching

Connect with Sam: Instagram | Facebook | Reply to my newsletter

Stop waiting for a certain feeling, your kids to be older or "someday" to chase your dreams. Today's episode reveals why your passion makes you a more present, joyful mom.

Learn:

• How to redefine what "Fun Mom" looks like for you
• The secret to quality time
• Simple ways to model purpose for your kids
• How pursuing your dreams impacts your kids self-esteem

Get 🥂pre-sale details🥂 for Exclusively Empowered private coaching or the Self Sabotage Detox here: https://www.samanthapenkoff.com/2025-presale

🎉 FINAL 48 HOURS: Complete this week's homework to win $500 coaching credit!

• Complete Day 4 homework: https://www.samanthapenkoff.com/assessments/2148353312
• Rate & review the podcast for bonus points towards the $500 coaching credit: https://www.samanthapenkoff.com/assessments/2148353313

💝 GET YOUR FREE GIFTS! If you haven't already, register for Beyond Mom Mode at www.samanthapenkoff.com/beyond-mom-mode to receive THREE FREE journaling resources! Only free through Dec. 13.

• How to Start Journaling Guide (way beyond basic gratitude!)

• 100 Emotional Journal Prompts Archive

• Breakthrough Blueprint Collection for processing big emotions & situations

Ready to OFFICIALLY move Beyond Mom Mode? Today's episode shows you how to create magical moments with your kids while pursuing what lights YOU up.

Learn:

• Why trying to "do it all" at once sabotages both your goals and family time
• The 4 functions of behavior to design intentional family activities
• How to break free from the "all or nothing" mindset
• 2 perspectives that will give you permission to ask for help w/o feeling like a burden

🎉 SPECIAL ANNOUNCEMENT: 2025 Pre-Sale is LIVE!

1. Self Sabotage Detox Group Program
2. Private 1:1 Coaching

Limited space & pre-sale perks expire Dec 13th!

Get pre-sale details: https://www.samanthapenkoff.com/2025-presale

Complete Day 4 homework: https://www.samanthapenkoff.com/assessments/2148353314

Rate & review the podcast for bonus points towards the $500 coaching credit: https://www.samanthapenkoff.com/assessments/2148353313

Ever wonder why it feels so hard to prioritize yourself...without guilt? Or to find something for yourself that brings you joy? Something that actually motivates you, just for you? Why it feels so much easier to dream for others than it does for yourself?

In today's powerful episode of Beyond Mom Mode, I'm sharing why your joy isn't just a "nice to have" - it's actually the key to showing up as the mom you want to be.

🎯 In this episode, we're uncovering:

• The REAL reason you've lost touch with your passions (it's not what you think!)
• How to identify what lights you up (even if you feel like a totally different person now)
• The shocking truth about how your joy impacts your whole family
• Permission to explore new dreams without the guilt
• The exact 4 questions that will pinpoint your newest passion and get you INSPIRED again

Plus! I'm sharing real examples from my clients on how they started to dream again!

💝 GET YOUR FREE GIFTS!

If you haven't already, register for Beyond Mom Mode at www.samanthapenkoff.com/beyond-mom-mode to receive THREE FREE resources:

• How to Start Journaling Guide (way beyond basic gratitude!)
• 100 Emotional Journal Prompts Archive
• Breakthrough Blueprint Collection for processing big emotions & situations

🎁 BONUS HOMEWORK OPPORTUNITY:

Complete today's simple homework assignment for a chance to win (1) one of (2) two $500 credit toward 2025 coaching!

Click here to submit your Day 3 homework.

Get 5 bonus points for rating & reviewing the Journal Entries podcast! Click here to submit your rating/review (even if you've done it in the past.)

Resources Mentioned:

• Day 3 Homework Link: https://www.samanthapenkoff.com/assessments/2148353315
• Beyond Mom Mode Registration: www.samanthapenkoff.com/beyond-mom-mode
• Follow me on Instagram: @samantha.s.says

🕒 Welcome back to the Beyond Mom Mode series! Today we're tackling the biggest myth in motherhood: that you have "no time." Get ready for some tough love and transformative truths about where your time is really going.

🎯 In this episode, we're uncovering:

• The hidden moments you've been trained not to notice
• How your self-sabotaging patterns are secretly stealing your time
• Why social media and dopamine hits keep you feeling "always on"
• Practical strategies to reclaim your time starting TODAY
• How to finally break free from survival mode

🔍 I'll help you identify:

• Your unique time-wasting patterns
• The truth about what you'd REALLY do with more time

🎁 BONUS HOMEWORK OPPORTUNITY:

Complete today's simple homework assignment for a chance to win (1) one of (2) two $500 credit toward 2025 coaching! Click here to submit your homework.

Get 5 bonus points for rating & reviewing the Journal Entries podcast! Click here to submit your rating/review (even if you've done it in the past.)

Click here to take the Saboteur Assessment.

💝 GET YOUR FREE GIFTS!

If you haven't already, register for Beyond Mom Mode at www.samanthapenkoff.com/beyond-mom-mode to receive THREE FREE resources:

• How to Start Journaling Guide (way beyond basic gratitude!)
• 100 Emotional Journal Prompts Archive
• Breakthrough Blueprint Collection for processing big emotions & situations

Perfect for moms who:

✓ Feel stuck in survival mode

✓ Never have "enough" time

✓ Are exhausted from being "always on"

✓ Want to feel like themselves again

✓ Need practical time management solutions

Resources:

• Saboteur Assessment Link: Click here
• Day 2 Homework Link: Answer the question here
• Beyond Mom Mode Registration: www.samanthapenkoff.com/beyond-mom-mode

🎉 Welcome to Day 1 of the Beyond Mom Mode series! Ready to break free from the endless cycle of trying to do it all? In this powerful kick-off episode, we're unpacking why being "busy" isn't actually the problem – and what is.

🎯 In this episode, you'll discover:

• Why doing it all is actually making you lose yourself
• The hidden self-sabotaging beliefs keeping you stuck
• How to break free from the "either/or" mindset
• Simple strategies to reprioritize YOUR needs (without the guilt!)
• The truth about what your family really needs from you

💝 GET YOUR FREE GIFTS!

If you haven't already, register for Beyond Mom Mode at www.samanthapenkoff.com/beyond-mom-mode to receive THREE FREE resources:

• How to Start Journaling Guide (way beyond basic gratitude!)
• 100 Emotional Journal Prompts Archive
• Breakthrough Blueprint Collection for processing big emotions & situations

🎁 BONUS HOMEWORK OPPORTUNITY:

Complete today's simple homework assignment for a chance to win (1) one of (2) two $500 credit toward 2025 coaching! Click here to submit your homework.

Get 5 bonus points for rating & reviewing the Journal Entries podcast! Click here to submit your rating/review (even if you've done it in the past.)

This episode is perfect for moms who:

✓ Feel trapped in autopilot mode

✓ Are exhausted from trying to do it all

✓ Want permission to prioritize themselves

✓ Need to break free from perfectionism

✓ Are ready to redefine what "good mom" means

Resources Mentioned:

• Day 1 Homework Link: https://www.samanthapenkoff.com/assessments/2148353317
• Beyond Mom Mode Registration: www.samanthapenkoff.com/beyond-mom-mode
• Follow me on Instagram: @samantha.s.says

Remember: Your desires matter, and pursuing them makes you a better mom! 💫

🎉 Welcome to Beyond Mom Mode! If you're drowning in endless to-do lists, holiday planning, and feeling like you've lost yourself in motherhood - you're in the right place.

This 5-day series on the podcast is designed to help you become the fun, present mom while ALSO pursuing your own dreams!

🎯 In this kickoff episode, learn:

• How to get the MOST out of this transformative series
• Why NOW is the perfect time to break free from mom mode
• What's actually possible when you move beyond survival mode
• How to navigate the holiday season with less stress
• The exact framework we'll use to transform your life
• How to win $500 in coaching credits with me to help shatter your self sabotage and become the most successful, calmest (even on your busy days) and HAPPIEST self yet.

🎁 WIN BIG! TWO MAMAS WILL WIN $500 IN COACHING CREDITS based on the most # of points throughout the week:

1. Complete daily homework assignments (2 points each!)
2. Rate & review the podcast (5 bonus points!) Get a head start and rate the show now!
3. Two lucky winners will receive $500 credit toward 2025 coaching!

💝 FREE RESOURCES WHEN YOU REGISTER:

Sign up at www.samanthapenkoff.com/beyond-mom-mode to receive:

• How to Start Journaling Guide (way more than just gratitude!)
• 100 Emotional Journal Prompts Archive
• 3 Breakthrough Blueprints for processing overwhelm, self-sabotage & communication

Resources:

• Beyond Mom Mode Registration: www.samanthapenkoff.com/beyond-mom-mode
• Rate & Review the podcast for 5 bonus points: https://www.samanthapenkoff.com/assessments/2148353313
• Follow on Instagram: @samantha.s.says

This episode is perfect for moms who:

✓ Feel lost in the daily grind

✓ Want to feel inspired again

✓ Need help prioritizing themselves

✓ Crave more than "just" being mom

✓ Are ready for real transformation

LET'S DO THIS, MAMA! 🐻

🎉 EXCITING ANNOUNCEMENT!

Don't miss our upcoming FREE Beyond Mom Mode 5-day series (Dec 2-6) where we'll dive deeper into breaking free from mom-mode and reconnecting with YOUR dreams! It's all going down on this podcast, so make sure you're following Journal Entries; or register at my landing page www.samanthapenkoff.com/beyond-mom-mode to receive 3 bonus guides ALL FOR FREE:

• How to Start Journaling Guide (way more than just gratitude!)
• 100 Emotion-Based Journal Prompts Archive
• Breakthrough Blueprints for processing big emotions & situations

Do you ever feel like you've lost yourself in motherhood? You're not alone. In this game-changing episode, we're diving deep into how to reconnect with your personal dreams and transform that nagging self-doubt into actionable self-goals.

Join me and goal-setting expert Leslie Martinez as we unpack the real reason why moms put their dreams on hold – and more importantly, how to change that.

This episode is perfect for you if:

✓ You've lost touch with your personal dreams

✓ You feel guilty prioritizing anything beyond family & work

✓ You're ready to break free from self-doubt

✓ You want practical steps to make your goals happen

✓ You need permission to put yourself first

🎯 In this episode, you'll discover:

• Why journaling is your secret weapon for goal achievement
• How to breakthrough emotional barriers that keep you stuck
• A revolutionary approach to goal-setting that actually works
• Simple habits that turn dreams into reality

Plus! We're breaking down:

• The SMART goals framework with a twist
• How to reduce overwhelm when pursuing personal goals
• Leslie's go-to journal prompt for instant motivation

Resources:

1. Register for the Beyond Mom Mode 5 day audio series: http://www.samanthapenkoff.com/beyond-mom-mode
2. Grab Leslie's journal here: https://a.co/d/eZxyNty
3. Connect with Leslie on Instagram: @yourjoyfulorderstyle

GET YOUR BEYOND MOM MODE GOODIES! ⤵️

Register at https://www.samanthapenkoff.com/beyond-mom-mode and get immediate access to 3 FREE resources:

1. How to Start Journaling Guide (way more than just gratitude)
2. Journal Prompt Archive with 100 journaling prompts organized by emotional goals
3. Breakthrough Blueprints to work through big emotions like overwhelm, anger, grief, etc.

🦄 SPECIAL GIFT for my Beyond Mom Mode mamas who register & participate: you'll be entered to win one of TWO $500 credits toward 2025 coaching with me!

Are you living on autopilot as a mom? In this episode, I shares the wake-up call that made me realize I was deep in mom mode, and reveal 5 signs you might be there too. Perfect timing to break free before the holidays so you can be more present and actually ENJOY the next few weeks with less stress!

EPISODE HIGHLIGHTS:

👉 The sneaky way mom mode takes over

👉 5 signs you're prioritizing everyone but yourself

👉 Why Instagram-perfect motherhood is draining your joy

👉 How to be present without losing yourself

👉 Simple ways to rediscover your spark

Plus! Listen now and learn about the FREE Beyond Mom Mode 5-day series starting December 2nd where you'll discover how to:

🤸‍♀️ Be the fun, present mom

🤸‍♀️ Finally pursue YOUR dreams

🤸‍♀️ Create more time even on the busiest of days (yes, really!)

🤸‍♀️ Win $500 in coaching to overcome self sabotage! 🎁

Register for Beyond Mom Mode & get your freebies here: https://www.samanthapenkoff.com/beyond-mom-mode

Follow me on Instagram: https://www.instagram.com/samantha.s.says

Are you tired of beating yourself up over unmet goals? You know...the ones you keep SAYING you want to achieve, but then don't take action towards?  

In this raw and honest episode, we're diving deep into why we keep setting the same goals without following through - and why that might actually be a good thing.   

Through my personal journey with fitness and exercise, we explore the complex relationship between our goals, societal expectations, and authentic desires. 

 🍋‍🟩 Juicy talking points:

• The impact of unmet goals on self-confidence & self-image
• How societal conditioning influences our goal-setting
• The difference between discipline and authentic motivation 
• Finding peace with changing priorities
• Breaking free from shame-based goal setting  

📝 Journal Prompts for Reflection: (I encourage you to type these into the Notes app on your phone and think about each one for a minute or two! 

1. 1️⃣. What do I say I want to be doing (or what do I say my goal is) but I'm not doing it & why?  
2. 2️⃣. Is NOT prioritizing this goal a bad thing? Or was I conditioned to set this goal and believe that way?  
3. 3️⃣. What WAS my 'why' when I initially set this goal & what is my 'why' now...if I have one at all? 
4. 4️⃣. Can I accept myself if I release this goal all together?  

🎉 EXCITING ANNOUNCEMENT:  

Don't miss my upcoming 5-day series where we'll dive deeper into prioritizing your life so that you can be present & "do it all" in a peaceful & authentic way! Stay tuned for more details...especially if you're a mom who:  

✔️ Feels overwhelmed by their to-do lists 

✔️ Questions if they're doing "enough" 

✔️ Want to break free from comparison 

✔️ Are seeking permission to prioritize differently 

✔️ Need support in redefining success on their own terms  

Resources:

Get my FREE How to Start Journaling guide: https://www.samanthapenkoff.com/how-to-start-journaling-pod 

This week's episode is for the stressed out woman, who's ready to transform her relationship with stress & overwhelm to find genuine peace in her daily life? In this transformative episode, we explore the powerful intersection of ancient healing wisdom and modern living. 

Join AmandaMae (www.instagram.com/amandamaecoaching as she breaks down spiritual practices into practical, actionable steps for real life.

In This Episode, You'll Discover:
1. The transformative power of Reiki for emotional release and healing
2. How to regulate your nervous system during intense moments (even during arguments!)
3. A down-to-earth guide to understanding chakras and their connection to physical symptoms
4. The game-changing "5 G's" framework as a daily habit to help you feel your best

Connect with Amanda:
Instagram: @amandamaecoaching
Amanda's Podcast: Nurture Herself

For a FREE guide on how to start journaling: https://www.samanthapenkoff.com/how-to-start-journaling-pod

----
Keywords: spiritual healing, reiki benefits, chakra alignment, emotional grit, peace practices, nervous system regulation, energy healing, spiritual growth, emotional freedom, mindful living, spiritual guide, holistic wellness, inner peace techniques, spiritual transformation

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 doc
• Bonus prompts on breaking the cycle and identifying where this shows up in your life
• Somatic release practices to rewire your nervous system
• No email required - just click, make a copy, and start journaling

Grab the complete guide here: Strategic Journaling to Process & Release Your Sister Wounds

This isn't just awareness work. This is nervous system rewiring so you can stop performing for belonging and start choosing it.

• 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 Wounds
• Free Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-pod

• 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/privatecoaching

Connect with Sam: Instagram | Facebook | Reply to my newsletter

Are you constantly wondering why you keep falling into the same patterns (like procrastination, saying YES when you want to say no or even overthinking)...even though you "know better"? 

In this episode, we dive deep into the science of self-sabotage and why even the most self-aware moms find themselves stuck in these cycles.

🎧 In this episode, you'll discover:

• The surprising truth about why self-sabotage isn't a character flaw
• 10 distinct patterns holding smart moms back (and how to spot them)
• Why willpower and "knowing better" aren't enough to create change
• A powerful framework for breaking free from self-sabotaging behaviors

Featured Personal Story:
The Bounce House Moment - Learn how a simple afternoon decision revealed a common pattern of self-sabotage that many working moms face, and the simple shift that can transform these moments.

Key Insights:

• How neural pathways keep us stuck in old patterns
• The connection between childhood protection and adult self-sabotage
• Why society's expectations of mothers reinforce these patterns

The 10 Saboteurs Revealed:
✓ The Judge: Your inner critic
✓ The Avoider: The procrastination master
✓ The Controller: The perfectionist
✓ The Hyper-achiever: The constant doer
And six more crucial patterns affecting mothers today

Resources Mentioned:

• Self Sabotage Detox Program - A 4-month transformation journey for moms ready to break free from these patterns. Info & Sign up here: https://www.samanthapenkoff.com/offers/BCjuKNQj/checkout?coupon_code=LAUNCHWEEK50
• Connect with me on Instagram and let me know which Saboteur resonated the most with you! www.instsagram.com/samantha.s.says  
• Join my email list to get journal prompts & learn more about self sabotage: www.samanthapenkoff.com/prompts

Tags: mom life, self sabotage, personal development, working mom, mom guilt, positive intelligence, mindset, parenting tips, mom coach, life coach

Ever feel like you're sleepwalking through motherhood? You're not alone.

This special episode is the audio recording from my recent "Get Off Autopilot" workshop, where we dived deep into the world of mom autopilot and self-sabotage. Get ready for some eye-opening insights and practical strategies to help you reclaim your time, energy, and joy in motherhood.

Key topics we explored in the workshop:

• The sneaky signs of autopilot in your daily mom life (you might be surprised!)
• Why your busy calendar isn't the real problem (and what is)
• Four common self-sabotage patterns holding moms back
• A powerful 4-step framework to disrupt self-sabotage and get off autopilot
• Real-life examples of moms breaking free from autopilot and loving life again

I break down why simply managing your time better or "embracing the chaos" isn't the answer. Learn how to stop reacting to life's curveballs and start responding with intention. Discover the secret to creating a calm home environment by mastering your own emotions and helping your kids do the same.

Whether you're a working mom, stay-at-home mom, a career woman or somewhere in between, this episode offers valuable insights to help you thrive during the challenging early years of motherhood and find your tribe of supportive, like-minded moms.

Ready to turn your chaos into clarity and step into leadership - both at home and in your career? This episode is your first step towards a more intentional, joyful, and fulfilling motherhood journey.

And if you're inspired to take this work further, stick around till the end to hear about my Self Sabotage Detox program. It might just be the game-changer you've been looking for!

Click here for details on the Self Sabotage Detox group coaching program!

#MomLife #SelfSabotage #IntentionalParenting #MomAutopilot #EmotionalWellness #WorkingMoms #ParentingTips #MomCommunity #SelfCare #WorkLifeBalance

Hey high-achieving mama! Ever find yourself going through the motions at work, then coming home to parent on autopilot too? In this episode, we're diving deep into why so many successful working moms feel disconnected from their daily lives - and what it's really costing us (hint: it's WAY more than just missing precious moments).

As a single mom and business owner who's been there, I'm sharing the raw truth about:
-- Why your executive brain feels foggy (even after that third cup of coffee)
-- The real reason you can't remember what happened at yesterday's team meeting OR what your kid told you about school
-- How autopilot is affecting your leadership potential AND your parenting style
-- The surprising connection between presence and professional success
-- Why "time management" isn't fixing your energy crisis

Key Takeaways:
1. The science behind why successful women often default to autopilot
2. How your current coping mechanisms might be making things worse
3. The hidden cost of operating on autopilot in your career and family life
4. A practical tool for instant presence (that doesn't require meditation)
5. Why traditional productivity advice isn't serving working moms

Resources Mentioned:
Get Off Autopilot Workshop Registration: www.samanthapenkoff.com/get-off-autopilot
Connect with me on Instagram: www.instagram.com/samantha.s.says

Are you a mom feeling overwhelmed by the daily challenges of parenting? Do you sometimes wonder if you're alone in your struggles? In this raw and revealing episode, I dive deep into the realities of motherhood and the transformative power of self-reflection.

• The unspoken truths of motherhood: From emotional outbursts to guilt-inducing tactics
• How to identify and release parenting behaviors that don't serve you or your child
• Practical strategies for developing patience and setting healthy boundaries
• The game-changing power of offering choices to your child (and how to do it effectively)
• Overcoming the "default settings" that hold us back as parents
• Journal prompts to help you create your ideal vision of motherhood

Whether you're a new mom navigating uncharted waters or a seasoned parent seeking a fresh perspective, this episode offers relatable stories, actionable advice, and a supportive community for your parenting journey.

Join me as I explore the path from parenting frustration to family harmony (even as a single parent!), and discover how to become the mom you've always wanted to be – patient, present, and powerfully connected to your child.

Journal Prompt Flow:

1. How have I behaved as a mom that I’d like to release any shame or guilt around?
2. How would I like to behave as a mom? What is important to me?
3. What skills do I need to develop? Do I have any of these naturally, and do I have to build any of them from scratch?
4. What are my natural settings that are already getting in the way or could prevent me from being calm/patient/etc.?

Don't forget to subscribe, rate, and review our podcast to help other moms find this supportive community!

FREE Digital Journal: https://www.samanthapenkoff.com/digital-journal

Follow me on Instagram: @Samantha.s.says 

#motherhood #parentingtips #emotionalwellness #momlife #parentingstruggles #personalgrowth #familyconnection

Are you a mom feeling overwhelmed by life's transitions and the endless demands of motherhood? You're not alone. In this episode, we dive deep into the emotional rollercoaster of modern motherhood and provide practical strategies to help you find clarity, calm, and community.

Key topics we explore:

• Emotional regulation techniques for moms
• Reframing challenging situations to maintain composure
• Letting go of unnecessary emotional burdens
• Effective strategies for navigating your children's emotions
• Empowering women to step into leadership roles while balancing family life

Join us as we discuss how to stop reacting to life's curveballs and start responding with intention. Learn how to create a calm home environment by mastering your own emotions and helping your kids do the same. We'll also touch on the increasing demand for women in leadership positions and how to equip yourself for success in both your career and family life.

Whether you're a working mom, stay-at-home mom, or somewhere in between, this episode offers valuable insights to help you thrive during life transitions and find your tribe of supportive, like-minded moms.

Contact Sarah: 
Instagram: @sarah_arvizu
Email: createsunshineshopp@gmail.com 

Download your FREE GUIDE to start your own journaling practice: https://www.samanthapenkoff.com/how-to-start-journaling-pod

#MomLife #EmotionalWellness #WorkingMoms #ParentingTips #WomenInLeadership #LifeTransitions #MomCommunity #SelfCare #EmotionalIntelligence #WorkLifeBalance

Are you a mom feeling overwhelmed by the constant changes in your child's life? Do you find yourself battling guilt and grief as your little ones grow more independent (and leave our side?🥹) In this episode, we dive deep into the emotional rollercoaster of motherhood and how to navigate it with grace and self-compassion.

Key topics covered:

👉 Recognizing and questioning mom guilt

👉 Embracing new phases of motherhood

👉 Finding joy in your child's growing independence

👉 Reframing difficult moments as opportunities for growth

👉 Perspectives for staying present in motherhood

Free BREAKTHROUGH BLUEPRINT download: https://www.samanthapenkoff.com/calm-mind-pod

Join our supportive community of moms as we explore how to let go of unnecessary guilt and celebrate each new stage of our children's lives. Learn practical tips for managing overwhelming emotions and discover how to cultivate a positive mindset that allows you to thrive in every season of motherhood.

Whether you're a new mom feeling lost in the chaos OR a seasoned parent navigating the challenges of raising older kids, this episode offers valuable insights and emotional support.

Don't miss out on this transformative conversation that will help you reclaim joy and confidence in your parenting journey. 

Remember, you're not alone in this journey.

If you need personalized guidance, I'm offering limited one-on-one calls this month. Reach out on Instagram for the next available spot!

If this episode resonated with you, please leave a review on Apple Podcasts or Spotify. Your support helps other moms find the emotional clarity and community they're seeking.

For more resources on creating a fulfilling motherhood experience, learn how we can work together: https://www.samanthapenkoff.com/working-together

Keywords: #momlife #motherhoodunplugged #momguilt #parentingtips #emotionalwellness #mindsetshift #momunity mom life, motherhood unplugged, mom guilt, parenting tips, present parenting, emotional wellness, mindset shift, momunity, mindful motherhood

Think you've got your mom anxiety & triggers all figured out? Well, buckle up, because in this podcast episode, we're about to dive into some seriously surprising sources of those frazzled mom feels – and spoiler alert: it's not just about your kiddos' meltdowns!

In this eye-opening episode, we're peeling back the layers of motherhood to reveal:
1. The Control Conundrum: Why your quest for the perfect routine might be backfiring big time
2. Distraction Overload: The sneaky way our multi-tasking world is amping up your anxiety
3. Kid-Comparison Trap: How comparing your child to others (or even themselves on a prior day) is secretly stealing your joy
4. The Pre-Meltdown Meltdown: Unpacking the exhausting world of anticipatory anxiety
5. Self-Care Shake-Up: Discovering what truly recharges you (hint: it might not be what you think!)

Plus, I'm sharing some thought-provoking journal prompts to help you uncover your own unique anxiety triggers and start your journey towards a calmer, more confident you.

Remember, mama, these surprising anxiety sources might be lurking in your everyday life, but you're not alone in facing them. Join our community of moms who are learning to navigate these hidden challenges and find unexpected joy in the beautiful chaos of motherhood.

Join Emotionally Empowered, the journaling community for moms who are seeking patience, presence and connection: http://www.samanthapenkoff.com/emotionally-empowered-podcast

Ready to revolutionize your understanding of mom anxiety and find some much-needed peace? Tune in now – your future, calmer self will thank you!

Keywords: mom anxiety, hidden parenting stressors, maternal mental health, unexpected mom challenges, overcoming mom overwhelm, motherhood transitions, parenting support, self-care for moms, mindful parenting, mom life balance

Are you a mom feeling stuck on autopilot? Struggling with work-life balance and yearning for more meaningful choices? This episode is for you!

• The power of making intentional choices in your life
• Breaking free from the autopilot mode of motherhood and career
• Balancing family responsibilities with personal growth
• Finding clarity in life transitions
• Building a supportive community for overwhelmed moms

1. Recognizing the Autopilot Trap
   • The danger of living life on autopilot
   • How predetermined paths can lead to feeling unfulfilled
   
   
2. The Importance of Intentional Decision-Making
   • Making choices that align with your values and desires
   • Breaking free from societal expectations
   
   
3. Balancing Career and Family
   • Navigating tough career decisions
   • Creating more time for family and memories
   
   
4. Empowering Yourself Through Choices
   • Taking control of both personal and professional aspects of life
   • Making daily choices that contribute to long-term happiness
   
   
5. Journal Prompts for Self-Reflection
   • Identifying past life-changing decisions
   • Exploring new choices to make today
   
   

1. Reflect on your major life choices so far (or as I like to call them: Main Character Choices)
2. Start making intentional daily decisions, both big and small
3. Use journaling to gain clarity and track your progress
4. Seek support from like-minded moms in similar situations

Remember, YOU are in control of your life. It's never too late to start making choices that lead to a more fulfilling and intentional life!

Join Emotionally Empowered: a community for moms to journal through big emotions, life transitions & work-life balance so that they can feel hopeful, validated and have a game plan to actually enjoy their daily lives.

Want to dive deeper into journaling for self-discovery? Check out our free guide on How to Start a Journaling Practice to help you establish a routine and gain emotional clarity.

Follow on Pinterest: http://www.pinterest.com/samanthassays/

Watch on YouTube: http://www.youtube.com/@journalprompts/videos

Keywords: mom life,  intentional living, emotional clarity, work-life balance, life transitions, career change, overwhelmed moms, self-discovery, journaling for moms, empowering choices, breaking free from autopilot

In this empowering episode, we dive deep into the complex topics of eating disorders, body culture, and body dysmorphia. Join me as I welcome Haley, who shares their insights and experiences on navigating these challenging issues. Together, we explore the societal pressures surrounding body image, the struggles associated with eating disorders, and effective strategies for overcoming these obstacles.

Key Topics Discussed:

• Understanding Eating Disorders: Definitions, types, and symptoms.
• The Impact of Body Culture: How society standards influence our self-perception and mental health.
• Why Intentionally Losing Weight Should NOT Be Your Goal: And what to focus on instead
• Strategies for Overcoming Challenges: Practical tips and coping mechanisms.
• Promoting Body Positivity: Shifting perspectives towards self-acceptance.
• AND MORE!

Work with Haley & follow her on Instagram: https://www.instagram.com/cosanacoaching/

Follow on Pinterest: https://www.pinterest.com/samanthassays/ 

Watch on YouTube: https://www.youtube.com/@journalprompts  

Patient & Present Recording: https://www.samanthapenkoff.com/exhausted-to-patient-pod

You're constantly being told to "be present" as a mom, but what if that advice is actually making things worse? In this episode, I dive into the guilt-ridden pressure of being the "perfect, present mom" and why it's okay to not cherish every single moment. Here’s what we’ll cover:

• The unrealistic expectations of motherhood & presence
• Why feeling guilty for not "soaking it all in" is harmful
• My personal experiences and why I don’t want all the moments back
• Practical tips for feeling patient and present—without the stress
• An introduction to my new program, Exclusively Empowered: a private coaching experience to help you uncover and peel back the layers of your emotions.

Listen in as I debunk harmful myths and offer real, emotional support. Ready to redefine your motherhood journey? Tune in, and let’s start peeling back those layers.

BONUS: If you want some guidance on this, first watch the recording of Patient & Present. It’s still up until Monday, August 26th. Watch it at the link below!

Follow on Pinterest: https://www.pinterest.com/samanthassays/ 

Watch on YouTube: https://www.youtube.com/@journalprompts

Patient & Present Recording: https://www.samanthapenkoff.com/exhausted-to-patient-pod

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 from
• The 3-section journaling process that goes way deeper than "what are you grateful for" - straight to the emotional root
• How to tell if you're protecting yourself from collaboration, networking, or visibility without even realizing it
• Why your younger self created rules to keep you safe - and how to teach her a new definition of belonging

By 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.

• Sister Wounds Journal Prompts: Strategic Journaling to Process & Release Your Sister Wounds
• Free Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-pod

• 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/privatecoaching

Connect with Sam: Instagram | Facebook | Reply to my newsletter

LINKS: 

Patient & Present Workshop: https://www.samanthapenkoff.com/exhausted-to-patient-pod 

Follow on Pinterest: https://www.pinterest.com/samanthassays/ 

Watch on YouTube: https://www.youtube.com/@journalprompts 

In this heartfelt episode, I share my journey of feeling emotionally triggered daily as a single parent. Join me as I explore the common struggles of parenting, the emotional toll it takes, and my transformative approach to feeling less reactive and more present.

Key Points Discussed:

• Understanding Triggers:

  • Personal experiences with daily parenting challenges.
  • Examples of common triggers such as meltdowns, household chaos, and feelings of overwhelm.
  
  

• The Emotional Rollercoaster:

  • Insight into living in a heightened emotional state and the difficulty of managing feelings.
  • Acknowledging my ability to stay calm externally while feeling internally drained.
  
  

• Shifting Perspectives:

  • The realization that it's not about eliminating feelings of being triggered.
  • The importance of validating emotions instead of suppressing them.
  
  

• Steps to Change:

  • Why the first step to transformation is recognizing and accepting your feelings.
  • Discussion of alternative changes that can affect sensitivity and emotional reactions over time.
  
  

Join my FREE workshop and learn:

1. The #1 Thing Draining You:
   How to shift this to reclaim your energy.

2. Four Common Mistakes Moms Make:
   Discover what keeps you stuck in exhaustion and overwhelm.

3. Keys to Creating Calm:
   Quick strategies for more patience that don't involve meditation.

4. My Secret Formula:
   Transition from a decision-fatigued, overstimulated mom to a calm, patient, and emotionally regulated parent.

Attend the workshop live for a chance to win:

• My Journal Prompt Archive: 100 prompts focused on emotional goals.
• One month FREE access to my journaling community, Emotionally Empowered.

Workshop Details:

• Date: Monday, Aug 19
• Registration: Sign up at the link in the show notes!

I can't wait to see you there and share these valuable insights that have helped me create a strong bond with my son amidst the challenges. Let’s navigate this journey together!

LINKS: 

Patient & Present Workshop: https://www.samanthapenkoff.com/exhausted-to-patient-pod 

Follow on Pinterest: https://www.pinterest.com/samanthassays/ 

Watch on YouTube: https://www.youtube.com/@journalprompts 

This week, I am giving you a gift that I've only ever shared in private settings like my journaling workshops or Emotionally Empowered membership. I walk you through a 9 minute guided meditation and visualization for gratitude. 

If you'd like to journal after this, journal on:

1. What are 3 moments that I'm grateful for? What are the specifics of the moment?
2. What was happening? Who was I with? Take a minute for each memory to re-experience it.
3. What are 3 things that I want to create in my life? What are the specifics of this thing?What actions am I taking? Take a minute for each experience to feel into it

If you loved this episode, please FOLLOW this show so that I know you're listening & more people can feel better through my words.

Resources:

• Download the Calm Mind Blueprint: www.samanthapenkoff.com/calm-mind-pod
• Click here to join my newsletter & receive weekly strategic prompts

In this empowering episode, Christina Cuevas and I dive deep into our personal experiences with divorce. We lay bare the emotional steps that many overlook and discuss the gritty, but absolutely necessary, process of starting over. From reframing our mindset to reconnecting with our inner voice, we've got you covered.  

Christina generously shares her free resource: an Interactive Workbook titled "33 Habits and Secret Strategies to step into YOU 2.0." You don’t want to miss this!  

Plus, we introduce a powerful journal prompt to help you reconnect with yourself: "How are you feeling right now, really? Why?"  

If you're looking to start your journaling practice or looking for additional guidance, download my FREE How To Start Journaling Guide: https://www.samanthapenkoff.com/how-to-start-journaling-youtube 
 It's designed to help you get into the groove of a meaningful journaling routine.  

Follow on Pinterest: https://www.pinterest.com/samanthassays/    

Watch on YouTube: https://www.youtube.com/@journalprompts   

Connect with Christina: https://www.instagram.com/herheartheals

• Emotionally Empowered Summer Sale: Join this journaling community by July 31st to get 70% off your first month and lock in 50% off for ongoing membership. Offer ends July 31st: https://www.samanthapenkoff.com/emotionally-empowered-summer-sale 
• Free Emotional Audit Calls: DM "AUDIT" on Instagram to book your spot. Limited availability! @samantha.s.says

Welcome back to another empowering episode! 🌟 Today, I dive deep into my personal struggles with consistency, overcoming procrastination, and the immense pressure we put on ourselves to achieve our business goals. Here's what you can expect in this episode:

• Identifying and Tackling Procrastination: I'll share how focusing on outcomes often stalls my creative process.
• Consistency Challenges: Learn about my real-life examples of why staying consistent feels overwhelming & how to overcome it.
• Journaling for Clarity: How journaling and shifting my mindset help me find inspiration.
• Actionable Insights: Practical steps to help you remove yourself from your goals and genuinely serve others.
• Real-Life Stories: Hear about a client's struggle with her son's behavior and the transformative advice that helped her.
• Exclusive Offers: Details about my Summer Sale and the limited-time free Emotional Audit calls to help you get clear on your goals and tackle emotional roadblocks.

My Journal Prompt Flow:

1. Where have you been stuck in your life and how has it felt? 
2. What is YOUR ideal outcome in this particular situation?
3. How can you remove “you” from outcome and make it about others? How would that feel?

• Emotionally Empowered Summer Sale: Join this journaling community by July 31st to get 70% off your first month and lock in 50% off for ongoing membership. Offer ends July 31st: https://www.samanthapenkoff.com/emotionally-empowered-summer-sale 
• Free Emotional Audit Calls: DM "AUDIT" on Instagram to book your spot. Limited availability! @samantha.s.says

Tune in to find practical strategies for overcoming procrastination and staying consistent, while prioritizing your mental well-being through journaling. Don't miss this transformative discussion.

On this weeks Journal Entries Podcast, I dive into the saboteurs of People Pleaser, Avoiding Conflict, & Hyper Achiever and give you all the insight on each one. PLUS learn how to never have a blank mind when you journal & have a powerful process to gain clarity and get what you want in life by visiting my FREE How To Start Journaling link.

Journal Prompts: 

1. How can you relate to your top saboteurs? What is your relationship with them?
2. What is a thought that pops out at you and when is a specific time you thought that?
3. How does your survival function ‘land’ with you? 

LINKS

Join the journaling community for 70% off: https://www.samanthapenkoff.com/emotionally-empowered-summer-sale   

FREE How To Start Journaling: https://www.samanthapenkoff.com/how-to-start-journaling-youtube

Follow on Pinterest: https://www.pinterest.com/samanthassays/ 

Watch on YouTube: https://www.youtube.com/@journalprompts 

The Saboteur Assessment:  https://www.positiveintelligence.com/saboteurs/

Join the journaling community for 70% off: https://www.samanthapenkoff.com/emotionally-empowered-summer-sale   

Follow on Pinterest: https://www.pinterest.com/samanthassays/ 

Watch on YouTube: https://www.youtube.com/@journalprompts 

In this episode, we tackle Mom Anger—a raw, often hidden emotion. As a woman navigating life transitions and feeling overwhelmed, you’ll find this episode incredibly relatable and empowering.

Discover my personal journey of feeling both rage and gratitude, explore why so many women hide their anger, and learn why no one talks about coping. Gain practical tools to process and utilize your anger to achieve emotional clarity. Plus, get an exclusive 70% off your membership to my journaling community.

Tune in to:

• Hear my personal experiences with mom rage and gratitude
• Uncover societal pressures and expectations
• Find actionable tools for managing anger
• Get guided journal prompt flow for deeper self-reflection
• What does holding anger in do to your body? What does it feel like?
• How do you think it would feel if you could release your anger in a healthy way, and live with your needs being met?
• Give your anger a microphone. What would it say today?
• If your anger had a message for you, what would it be?


• Access an exclusive discount to my supportive journaling community

Transform your anger into empowerment and connect with like-minded women. Your emotions are valid, and mastering them is a journey worth taking. Let's do it together! 🎙️

Links:

• Join the journaling community for 70% off: https://www.samanthapenkoff.com/emotionally-empowered-summer-sale
• Follow on Pinterest: https://www.pinterest.com/samanthassays/
• Watch on YouTube: https://www.youtube.com/@journalprompts

Reach out and let’s make emotional empowerment a reality! 🌟

🚀 Your Host,  Sam  🚀

On this weeks Journal Entries Podcast Episode, I talk with my guest Anna, who is a Mindset Empowerment Coach. We chat about how to STOP self sabotaging and people pleasing in your life. It's time to start feeling your best and having fun again! 

LINKS:

The Saboteur Assessment:  https://www.positiveintelligence.com/saboteurs/

Simplified Summer "Digital" Journal: https://www.samanthapenkoff.com/digital-journal 

Social media keeps reminding me of a big moment in my life that happened 4 years ago. In this episode, I share how different my life is since then: going from married, pregnant and moving from Maine to North Carolina TO moving back up to New York, getting a divorce and starting 2 businesses.

I then share the 4 biggest emotions I’ve faced since then & how I processed them. 

I also touch on the first time I remember using my voice in a powerful way and the unexpected (not positive) outcome.

Journal Prompts:

1. What has happened in the past 4 years in YOUR life?!

2. What are your top emotions from the past 4 years?

3. Which ones, if any, should you give yourself time to process? 

Snag your free digital journal: https://www.samanthapenkoff.com/digital-journal-pod 

More info on the 70% off Emotionally Empowered Summer Sale: https://www.samanthapenkoff.com/emotionally-empowered-summer-sale 

If you WANT to have a fun, joyful, even spontaneous summer...but you can't because you have a million things on your to-do list and you're overwhelmed as it is, these journal prompts are for you!  

They'll help you to:

• feel calmer
• peacefully pursue your to-do list
• be inspired  

Get the free Simplified Summer Digital Journal here: https://www.samanthapenkoff.com/simplified-summer-digital-pod  

Journal Prompt Flow:

1. How are you currently feeling? 

2. How do you want to feel? 

3. What will bring you joy today/tomorrow?  

4. What’s 1 goal you’d feel good about accomplishing today/tomorrow?  

5. What’s a positive reminder you can use throughout the day?  

6. TOP 3 tasks today/tomorrow:  

Download your free copy of this digital journal to streamline your daily schedule & quickly check in on yourself. The Simplified Summer Digital Journal: https://www.samanthapenkoff.com/simplified-summer-digital-pod  

More journaling resources: https://www.samanthapenkoff.com/links

Do you experience consistent overwhelm, stress & burnout…yet you continue to “do it all”? That’s what I call High Functioning Burnout.

In this episode, I go over what’s NOT the answer to high-functioning burnout, overwhelm & stress (that most women try first) plus the #1 thing TO DO to feel better, and 3 ways to do it.

You’ll feel more peaceful, organized & calmer…without even changing your actual to do list.

Journal Prompts:

1. Write out everything thats overwhelming you right now (2-3 mins)

2. Circle the things that feel heaviest (15-30 seconds)

3. Ask yourself how you can make those things feel easier? (2-3 mins)

Don’t forget to pretty please rate my podcast so more people are encouraged to listen!

Free Resources:

-How to start journaling for beginners: https://www.samanthapenkoff.com/find-your-voice

-Breakthrough Blueprint to work through bigger emotions or situations and get to the ‘other side’: https://www.samanthapenkoff.com/offers/YdGvgoZn  

-Weekly Journal Prompts: https://www.samanthapenkoff.com/prompts 

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:

1. What are you working towards right now — and what's the feeling you're actually chasing beneath it?
2. When was the last time you felt that emotion, even for five minutes? Get specific.
3. What elements from that moment are already in your life right now but you've been overlooking?
4. 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.

• Free Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-pod

• 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/privatecoaching
• Clarity Call: https://calendly.com/samanthasays/clarity-call

Connect with Sam: Instagram | Facebook | Reply to my newsletter

In this episode, we have special guest Chelsea Bailey. She’s a Motherhood Mentor who helps moms get out of survival mode, rediscover themselves and love all parts of their lives, guilt-free! We talk about the science behind mom brain, triggers of anxiety, and how to overcome it so that you can reconnect with yourself & new identity after becoming a mom. 

Journal Prompts:

-If you gave yourself permission to feel anything without judgment, what (potentially hard emotion) would you finally allow yourself to feel?

-We know you love being a mom, but what is the hardest part about being a mom for you?

-How can you show yourself some more compassion for those hard moments?

Visit Chelsea on Instagram: https://www.instagram.com/chelseabaileycoaching

More journaling resources: https://www.samanthapenkoff.com/find-your-voice 

When we act irrationally and make moments “bigger than they are/have to be” or simply try to explain ourselves…a comeback is often “that’s just an excuse”.

What if they weren’t “excuses”? What if we allowed ourselves to feel?

Journal Prompts:

-What’s happening?

-How does it feel?

-If you allowed yourself to be petty, have excuses, or just say what you want to say no matter how valid it may seem, what would it be?

-Now that the air is clear…take a deep breath and think through what it is that you actually want to have happen from this particular situation?

-What will help you get there?

LINKS:

Get your Human Design Chart here: https://www.myhumandesign.com/get-your-chart/

Join Design & Decide inside Emotionally Empowered: https://www.samanthapenkoff.com/emotionally-empowered-podcast

Watch the replay of the Design & Decide 30 min class: https://www.samanthapenkoff.com/human-design-class-pod

The key to living your life more intentionally by your Human Design is truly by breaking down the core components of it and journaling through it so that you can reflect on it and apply it to who you were in the past, who you are today & what you have in front of you; meaning what projects & decisions lie ahead.

In this episode, I talk about how knowing your human design, and journaling through the 4 main components (Type, Authority, Profile (personality), Strategy/Alignment Feelings) will help you:

1. Trust yourself more & stop doubting yourself - Which will help you say no more often.

2. Make quicker decisions - Which will free up time and emotionally energy / your headspace so that you can be present with your family AND spend less time choosing between restaurants, deciding which household chore to do or even which career path to take.

3. Understand your triggers & personality So you no longer get worked up as much about things that would’ve spiraled into an argument and you even communicate better with your friends & partner.

Journal Prompts:

Awareness - Journal prompt: Have I ever made a decision in this way? If so, how did it feel?

Look back and get curious about times you may have been denying your inner wisdom so you can show yourself compassion & increase belief that you could’ve trusted yourself Journal prompt: What is a time from the past where I had trouble making a decision. Explore that time, remember why it felt so difficult and what I ended up doing. Did I feel my Design “speak” to me? 

Look at the now & into the future to apply your HD to your real life to make it work for you Journal Prompt: If I were to use my Design to help make this decision, what is my inner wisdom telling me?

LINKS:

Get your Human Design Chart here: https://www.myhumandesign.com/get-your-chart/

Get on the Design & Decide WAITLIST: https://www.samanthapenkoff.com/human-design-waitlist-podcast

Watch the replay of the Design & Decide 30 min class: https://www.samanthapenkoff.com/human-design-class-pod