Beyond Awareness: Closing the Gap Between Knowing and Doing

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 autopilot2. How your current coping mechanisms might be making things worse3. The hidden cost of operating on autopilot in your career and family life4. 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. Episode Highlights: 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: How have I behaved as a mom that I’d like to release any shame or guilt around? How would I like to behave as a mom? What is important to me? 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? 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_arvizuEmail: [email protected]  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 motherhoodFree 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 time2. Distraction Overload: The sneaky way our multi-tasking world is amping up your anxiety3. Kid-Comparison Trap: How comparing your child to others (or even themselves on a prior day) is secretly stealing your joy4. The Pre-Meltdown Meltdown: Unpacking the exhausting world of anticipatory anxiety5. 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! Episode Highlights: 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 Key Topics Discussed: Recognizing the Autopilot Trap The danger of living life on autopilot How predetermined paths can lead to feeling unfulfilled The Importance of Intentional Decision-Making Making choices that align with your values and desires Breaking free from societal expectations Balancing Career and Family Navigating tough career decisions Creating more time for family and memories Empowering Yourself Through Choices Taking control of both personal and professional aspects of life Making daily choices that contribute to long-term happiness Journal Prompts for Self-Reflection Identifying past life-changing decisions Exploring new choices to make today Actionable Tips for Moms: Reflect on your major life choices so far (or as I like to call them: Main Character Choices) Start making intentional daily decisions, both big and small Use journaling to gain clarity and track your progress 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! Community: 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. Free Resource: 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

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. FREE Workshop Invitation: 💖 Patient & Present 💖 Join my FREE workshop and learn: The #1 Thing Draining You:How to shift this to reclaim your energy. Four Common Mistakes Moms Make:Discover what keeps you stuck in exhaustion and overwhelm. Keys to Creating Calm:Quick strategies for more patience that don't involve meditation. My Secret Formula:Transition from a decision-fatigued, overstimulated mom to a calm, patient, and emotionally regulated parent. Bonus Giveaway! 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:What are 3 moments that I'm grateful for? What are the specifics of the moment?What was happening? Who was I with? Take a minute for each memory to re-experience it.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 itIf 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-podClick 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

Resources & Links: 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: Where have you been stuck in your life and how has it felt?  What is YOUR ideal outcome in this particular situation? How can you remove “you” from outcome and make it about others? How would that feel? Resources & Links: 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: How can you relate to your top saboteurs? What is your relationship with them?What is a thought that pops out at you and when is a specific time you thought that?How does your survival function ‘land’ with you? LINKSJoin 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-youtubeFollow 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 

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

In this episode I go over the basics of human energy and the 5 different energy types: -Projectors: the Guiding Forces -Generators: the Magnetic Creators -Manifesting Generators: the Multi-Passionate Geniuses -Manifestor: the Bold Visionaries -Reflectors: the Mystical Mirrors I also share a productivity tip for each type and I touch on how to make quicker decisions using your personality type. All resources I mentioned are linked below! Get your human design chart: https://www.myhumandesign.com/get-your-chart/ 7 types of rest episode: https://www.samanthapenkoff.com/podcasts/journal-entries/episodes/2147853227 Watch the Design & Decide class: www.samanthapenkoff.com/human-design-class-pod

You're invited to a "FREEBIE" CLASS I'm hosting all about journaling through your Human Design chart. We'll talk about Human Design Type (I'm a Projector!), Human Design Authority AND how I journaled through it. This class will help you begin to accept yourself, skyrocket your self-trust & show you how to make quicker decisions confidently; all by journaling through your Human Design. Join us on Monday, May 13th at 12pm EST by registering here: https://www.samanthapenkoff.com/human-design-class-pod

Are you wanting to start creating some better daily habits to help you navigate triggering emotions? When people start to journal, they usually start because they either want to create a healthier routine or they have A LOT of emotional stuff going on in their life. (AKA: ISH) I'm here for the ISH. In this episode, I walk you through a journal prompt flow to journal through anxiety, frustration, hopelessness, anger, and so much more. Here's the journal prompt flow... 1. Think about all the different areas of your life and just start writing 2. Why do these areas of your life feel heavy right now? 3. Have they always felt heavy? If yes: where did you adopt this from? If no, when did you start feeling it? 4. If this has been a situation that’s been going on a while, could it be benefiting you by staying this way?  5. In an ideal world, what would this particular situation be or feel like? 6. What can I do to inch closer to that? (Do, Plan, Talk, Short/Long term) Click here to Download the How To Start Journaling guide; IT’S FREE! >https://www.samanthapenkoff.com/how-to-start-journaling-pod OR Click to start the 5-Day Create Your Calm Experiment  to help process your emotions & give them a place to live outside of your brain so that you can feel more at peace, supported & happier. For additional journaling resources: http://www.samanthapenkoff.com/podcast

In this episode, we have a special guest! Mariel from @mindfulnesswithmariel joins us to talk about abundance and all the forms you can take to liberate the "HER" inside of you; including her unique AbunDANCE classes! She also walks us through an interesting energy clearing to release the feeling of not being "good enough". Be sure to tag @samantha.s.says and @mindfulnesswithmariel and let us know what COLOR popped up for you during the clearing! ✍️ For more info on how to work with Mariel, click the link in her bio on her Instagram page: www.instagram.com/mindfulnesswithmariel ✍️ For more info on Emotionally Empowered, click here: http://www.samanthapenkoff.com/emotionally-empowered-podcast

I get on my soap box & am ALL up in my feels in this episode!! This is for the woman who is currently overwhelmed, shutting down, impatient, and stretched thin...but she WANTS to be patient, feel in control, have better routines, and feel balanced between work, life & responsibilities. We go over: 1. Where to start when you have a lot on your mind & you want to self reflect 2. How to journal so that you don't get stuck in your emotions 3. How to pick which emotion to work through first 4. The 5 steps to work through them using the Breakthrough Blueprint Self Reflection Journaling Process: Write or type out an "emotional braindump" (Awareness step of the Breakthrough Blueprint) How am I feeling about ___, whats happening in my world in regards to ____(work, hobbies, money, relationships)  Whatever comes up is perfect! No set length of time, just go until you can't think of anything anymore. Pick out key words you used in your braindump (maybe stressed, overwhelmed, frustrated) or common triggers that you mentioned throughout.   With this ALONE my friend said “It felt soooo good. I twas such a relief to get it out there. And it doesn’t feel triggering anymore. I feel i can control what I write about and release." 3. To take it one step further, utilize the Breakthrough Blueprint for those key triggers. Get that free journaling resource here: https://www.samanthapenkoff.com/offers/YdGvgoZn Join us inside Emotionally Empowered to talk about the hard stuff, actually work through it from lots of different angles in our journals, and stay connected with ambitious women who want to grow. Join us before we kickoff on May 1st! Full details on Emotionally Empowered:https://www.samanthapenkoff.com/emotionally-empowered-podcast Sign up by Friday April 26th and receive my Journal Prompt Archive (100 journaling prompts split up by emotional goals | value: $67) Link to Brendon Burchards GrowthDay App: http://www.growthday.com/?via=samanthasays

I believe that we’re either intentionally coasting or intentionally living. Brendon Burchard once said that he went through a depressive bout with suicidal thoughts and he came to the realization: “I didn't want to die, i just didn't know how to LIVE.” Here are my 6 tips (and journal prompts) to getting off of autopilot so that you can feel ALIVE again. 1. What does autopilot mean to you? 2. Audit my routines, relationships, health, and environment: what’s working and what isn't? What would my ultimate life look like? 3. For the things that ARE working for you…bring meaning to the areas that matter: Connect your habits, routines & relationships to something you value or to your goals 4. Am I motivated by not making a change or by starting to make the change 5. Bring mindfulness to the specific actions/activities related to your source of motivation 6. Who do/can I surround myself with and are they aligned with who I want to become? Join the 5-day Journaling Workshop here: http://www.samanthapenkoff.com/5-day-journaling-workshop-podcast  Suggested Episodes: How to Be Happy (to help with stopping a habit): http://www.samanthapenkoff.com/podcasts/journal-entries/episodes/2148567232 Journaling to Wake Up Happy: http://www.samanthapenkoff.com/podcasts/journal-entries/episodes/2148582004   For more journaling resources, click here: www.samanthapenkoff.com/podcast 

You're Invited!! ✍🏼F•R•E•E 5 Day Journaling Workshop 📓. We’ll be journaling through: Monday: Overwhelm / Feeling lighter no matter how busy your life is Tuesday: Frustration / Feeling confident in moving forward Wednesday: Lack of support / Asking & receiving help Thursday: How to journal on the ‘good days’ so you can stay happy Friday: Getting ‘unstuck’ so you can get to the next level 👉🏼Monday April 15 - Friday April 19 👉🏼Everyday @ 12:15-12:45pm EST 👉🏼Join 1, Join them all, or Join none and get the recordings! Register for your free seat by clicking here: https://www.samanthapenkoff.com/5-day-journaling-workshop-podcast 

Imagine how waking up HAPPY would feel...how differently you'd go about your day; how different your interactions with others would be; how different you'd think & feel. In this episode I share 3 tips on how to wake up happy. Free 5-day journaling workshop to work through triggers of emotional fatigue: overwhelm, frustration, lack of support & the desire to get to the next level. You'll feel relief, hope, direction & HAPPINESS: https://www.samanthapenkoff.com/5-day-journaling-workshop-podcast  Tips to wake up happy:1. Journal a "braindump" list before bed - feelings, ideas, tasks, thoughts, conversations, goals, etc. [09:27]2. Choose something that will inspire you to wake up when your alarm goes off [12:08]3. Create your Morning Inspiration List [14:44] Journal prompts: 1. Why are you not waking up happy? 2. Choose something that will inspire you to wake up when your alarm goes off. 3. Create your Intentional Inspiration List. For more journaling resources: www.samanthapenkoff.com/podcast  Free 5-day Journaling Workshop: https://www.samanthapenkoff.com/5-day-journaling-workshop-podcast 

The energy around the Total Solar Eclipse is so powerful, which makes it a perfect time to self reflect & journal. Solar eclipses are ideal for releasing whats not serving us and closing doors/completion of things in order to make space for new things that align with our true desires. Full list of Total Solar Eclipse Prompts: https://www.samanthapenkoff.com/eclipse-journal-prompts-podcast Journal Prompts:  Reflect  How have you been feeling recently - the past year or a few years overall.  What in my life is reaching an end or completion?  Release   What has been consuming most of your mental space lately? Is it beneficial to be thinking of this or is it time to let go?   What type of closure (if any) do you need in order to release it?  Realign  If I could live my most wildest dream life it would look like this (be VERY specific)… How can you shift your routine or boundaries slightly to ensure you follow through? Full list of Total Solar Eclipse Prompts: https://www.samanthapenkoff.com/eclipse-journal-prompts-podcast For additional journaling resources, click: https://www.samanthapenkoff.com/podcast

Have you ever felt anxious, nervous or the fearful of the unknown? Pretending its not there almost makes it worse. In this episode, you'll learn how to reduce anxiety, nerves & fear of the unknown via a quick journaling practice. This will help you feel in control & courageous enough to actually do what you want & in a calm way. I also share what to do when anxiety creeps in + what to do if the worst case scenario does happen Skip ahead to 10:00 min for a rundown of the steps & journal prompts. Journal prompts for anxiety & the unknown: What is the worst case situation? What is the worst case solution? Release What is the best case situation? How GOOD can this get? For more journaling resources, check out: www.samanthapenkoff.com/podcast  Please rate my podcast if you found it helpful :) 

Mel Robbins said: "I believe that you want to be happier because you miss being happy. You can only miss things you already know." She shares an approach to get back to your happy self, and while it's a good approach....it would be 10x more effective if she added journaling to it! If we take the time to process these unwanted behaviors from her 'worksheet', we will feel so much more motivated & compelled to start doing the desired behavior again...resulting in more happiness & fulfillment. Activity & Journal Prompts: What is a feeling that YOU may be seeking? Create your worksheet where the left side is a list of things you were doing during a time in your life when you felt that way (happy, fulfilled, etc.) &  the right side is a list of things you're currently doing day-to-day. Why did you start doing the unwanted habit in the first place? (Or why did you stop doing the desired behavior?) How does this behavior or habit make you feel? What is the ripple effect if you continue the unwanted behavior? What is the best case of doing the desired behavior? What could your life look like and feel like once you adopt this behavior again? For more journaling resources, check out: www.samanthapenkoff.com/podcast

This is the much anticipated story of my egg freezing & egg retrieval fertility journey! In this episode, I share: Why I decided to do this The hardest part of it all My symptoms/side effects Symptoms that I felt from my twin's pregnancy Surgery & recovery Journal Prompts to help with nerves & anxiety: What is the worst-case scenario What is your worst-case scenario solution Reminder to *release* it now What is the ultimate best-case scenario? For more journaling resources, check out: www.samanthapenkoff.com/podcast Please remember to 🌟rate🌟 my podcast!

Happy Leap Year! What if you viewed this extra day as permission to get off of autopilot and do something different; to make your move? In this episode, I go over different types of "leaps" and how to journal through them so that you actually take action...today! Journal Prompt: What leap do you want to take? Journal Prompt Flow: What is holding you back from taking the leap / What is the scariest part of taking this leap? What is the worst case scenario? What is the best case scenario? Write it all out! What would change in your life, for the better, if you were to take this leap? What would NOT change in your life, if you were not to take this leap? / Where would your life stay the same, in an uncomfortable way, if you were to do nothing? What are action steps that you can do to make this leap happen? Choose ONE step to do each day this week (or just one today, depending on what your leap is) For information on the Unwind & Recreate Workshop in Western NY: www.samanthapenkoff.com/workshop More journaling resources: www.samanthapenkoff.com/podcast  

If you’re feeling unsettled… In your relationship Career Body Financial situation Or you’re feeling good in those areas but you just feel STUCK It’s safe to say that you don’t LOVE all aspects of your life.  Which is okay! You can be grateful for all that’s going well AND want things to change so that you be happier, more fulfilled or just FEEL BETTER. That’s where you have to “do the work”. But no one ever talks about what that work is! After having my recent transformation that's stuck (glow up..whatever you want to call it), I've discovered the 3 steps that have allowed me to feel fulfilled, truly happy & motivated even as a very busy single mom. STEP 1. Get clear on not just the change that you want to have happen, but matching that clarity with the self worth that you deserve to…..: STEP 2. Question your worth Journal Prompt Flow: What is it that I want to have to shift so that I can feel a deeper sense of love for my life? Do I think I’m worthy of this? If no…why? When was this instilled? Are those things true today? Can I choose differently? If yes, why has it been so hard to adopt the behaviors that I need to have in order to make this a reality? STEP 3. Love yourself enough to do something different --  write a "braindump" of action items; then circle one thing you can do today. For more information on my upcoming Unwind & Recreate Journaling Workshop in Wyoming, NY: www.samanthapenkoff.com/workshop  More journaling resources: www.samanthapenkoff.com/podcast  Please leave a rating during or after listening! <3 

I always hear: "I don’t have time to journal." After about 2 years of coaching women in their journals + connecting with women who have yet to try it out…I’ve learned that there’s one HUGE MYTH that's preventing them from exploring their emotions & actually feeling better: “I need 1 hour of uninterrupted time to dive deep…and I just don’t have that with kids, personal responsibilities, etc.” When you’re viewing journaling from this perspective, and frankly, with this requirement…it. is. a. TASK.It’s not something that you’re necessarily excited to go do…you’re almost a little stressed. In this episode, you’ll learn:- How long it really takes to have an effective journal entry- How to view journaling as something you get to do vs. have to do- Journal writing prompts to get you started Link to the interesting study about how journaling can help you heal faster physically: https://www.ncbi.nlm.nih.gov/pubmed/2... Journal prompt flow: Write about a current challenge you’re struggling with. How does it make you feel?How is this showing up in your life?When did it start?Where are you coming from?Optional* Where is the other party (person, idea) coming from?What are possible solutions?What feels the best / most aligned for you?What is the first step if you were to take action today? Resources:1. How to start journaling (freebie) resource: www.samanthapenkoff.com/find-your-voice 2. 2. Journal Prompt Archive (100 prompts + Mood Tracker) resource: https://www.samanthapenkoff.com/offers/r6CqvUfr/checkout 

My 3 year old son taught me a lesson on how I've been able to feel at peace, organized & optimistic even while being a super active single mom & running 3 businesses.This week, I share with you exactly how I'm able to manage my day-to-day responsibilities without defaulting to autopilot or survival mode. I also share the difference between faux-self care and "Real Self Care" and how to use journaling to actually feel like yourself again.Cited: Pooja Lakshmin MD, Real Self Care; National Institute of Mental HealthChallenge: Journal 3x/week for 15 minsCheck-in Journal Prompt Flow:How do you feel?What’s bubbling up?What’s weighing heavy on you?What do you need?Free resource: www.samanthapenkoff.com/find-your-voice Updated free resource Calm Mind Blueprint - www.samanthapenkoff.com/calm-mind-podDM me at www.instagram.com/samantha.s.says with your self care action item this week!

Do you feel stuck in life? Or frustrated because you're not following through on something you want to be doing? Today, I pose a question to you that might change your mindset and get you to MOVE! Journal Prompts: Are you not consistent/stuck or do you not believe it will work/be worth it? Why is it that you don’t believe in that activity working out? What can you do to build belief?  Resources to get on my email list: How to start journaling: www.samanthapenknoff.com/find-your-voice Breakthrough Blueprint (working through big emotions): http://www.samanthapenkoff.com/offers/sCWKRy5E/checkout Weekly (yes, now weekly) journal prompts: http://www.samanthapenkoff.com/prompts  More resources: www.samanthapenkoff.com/podcast 

What if our goals didn't have to be so...tangible? What if we decided that our goal was to be less stressed; speak up more; or get motivated again? We can do that in our journals and I'll show you how by giving you one prompt for each emotional goal from the Journal Prompt Archive! Journal Prompts split up by emotional goals: Overwhelm: What can you let go of? What isn't yours to 'carry'? Stress: Write a letter (that you'll never send) to the person or thing that's stressing you out and vent with honesty. Communication: If I could say anything to anyone without fearing their reaction, I would say... Self Sabotage: if you believed that rejection was redirection, how did a past rejection benefit you? Health/Career/Inspiration: When were you most inspired in life? What did that look like? What did that feel like? What exactly were you doing? For when you feel good: If you finally gave yourself credit, what would you celebrate yourself for? To better understand yourself: List three experiences from your childhood that stick out. Write them down; what do you remember about them? Link to Breakthrough Blueprint: https://www.samanthapenkoff.com/offers/sCWKRy5E/checkout Link to Journal Prompt Archive: https://www.samanthapenkoff.com/offers/r6CqvUfr/checkout Other resources: https://www.samanthapenkoff.com/podcast

Do you stuff emotions down; and then have exaggerated reactions when you finally express them? That was me - I always felt the need to cry when I was expressing something that made me feel sad, angry or upset.  I tap into why that is + how journaling has helped me control my tears (and emotions). Journal Prompts: What emotions have you stuffed down recently or in the past? or what triggers you to react? What situations caused those emotions? Normalize emotions by giving yourself *permission* to feel them; accepting yourself for feeling them; validating that the emotion & how you handled the situation was the best that you could at the time. For additional journaling resources, visit: www.samanthapenkoff.com/podcast 

Happy 2024!! On this episode, you're going to get tangible tips & prompts to help you incorporate journaling into your routine this year. We're covering: Releasing Your 2023 to open yourself up to an extraordinary 2024 Journaling through setting a resolution this year that you've set in the past but haven't reached.– Why haven't you followed through on your past resolution? – What can you do this year to ensure that you do follow through? How to create a habit out of journaling - whether journaling is your resolution or you want to use journaling to achieve your resolution: – know your “why” What feeling would you like to get out of it?– come up with time of day to journal – what does consistency look like for you – get the tools Journal that inspires you  – ask how you’re feeling, prompt yourself through it by asking more questions 2 resources:  Resources to help you with what to write & give you more direction in your journal entires: Journal Prompt Archive: http://www.samanthapenkoff.com/offers/r6CqvUfr/checkoutCreate Your Calm 5-Day Experiment: http://www.samanthapenkoff.com/calm For additional resources, visit: www.samanthapenkoff.com/podcast 

I'm sharing my 12 lessons from 2023! Sometimes, you need to remind yourself who the fuck you are. It’s the best time to journal when you’re too busy or have too much stuff going on. Journaling helps you make quicker decisions. Book the staycation. So many women are stuck feeling reactive - with their kids, employees even with themselves. Freeing myself from feeling heard in conversations allowed me to speak up louder. I can choose how I want my day to feel. It’s safe to feel “negative” emotions. Two things can be true at once. The opposite of anxiety is NOT calm/peace…it’s self trust. I can be treated with respect and kindness AND still stand up for myself irrelevant of the other person's feelings. [Episode 18] Whenever I feel like I’m suppressing my emotions; I’m disconnected from myself. To reconnect, ask questions. [Episode #45.] Listeners favorite journaling resources of 2023: Breakthrough Blueprint (goal: work through your emotions): http://www.samanthapenkoff.com/offers/sCWKRy5E/checkout  Creating Your Calm 5 Day Journal Experiment (goal: go from chaos to calm & positivity): http://www.samanthapenkoff.com/calm  Journal Prompt Archive (100 prompts based on emotional goals): http://www.samanthapenkoff.com/offers/r6CqvUfr/checkout  4 spots left for Emotionally Empowered: Rewriting Your Story http://www.samanthapenkoff.com/offers/egLLiyT5?coupon_code=NEWYEAR-NEWME  THANK YOU for listening to Journal Entries this year! I appreciate you and can't wait to see what unfolds in 2024! Xoxo,Sam

The final weeks of December feel chaotic and near impossible to "balance" it all. Special guest Marissa Green arrives at the perfect time, to help us calm the chaos through personalized work/life design. She specializes in working with ambitious parents and is cultivating her own community through the Reimagine Ambition podcast! Key points to feeling less burnout and more 'flow' in your life: The power of asking 'why' Creating a design focused on you and your family instead of work The mental & tactical side of support Journal Prompt: What is your relationship with asking for & receiving help? Do you have any beliefs around it? To connect with Marissa, you can find her at: For working parents: https://www.reimagineambition.co/ For employee support:  https://www.marissagreen.com/

Journaling affirmations & gratitude is great - however there's a way you can experience it on a deeper level, and it'll FEEL so much better. Here's how: Move your body Breath Visualize specific moments you can be grateful for BONUS: manifest quicker by experiencing gratitude for a moment that you want to have happen Emotionally Empowered: Rewriting Your Story Early Bird Registration link (Save $300) http://www.samanthapenkoff.com/offers/egLLiyT5/checkout?coupon_code=NEWYEAR-NEWME

Welcome to season 2! Today I'm vulnerably sharing the specific doubts I had as a new mom & as a single mom. I also talk about decision fatigue and how to get out of these negative emotions and move towards self trust. Journal flow: Validate your emotions & share them with someone you trust Write out the worst case scenario + solutions Write out the best case scenario Celebrate all wins, no matter how shortlived they might be For additional journaling resources, visit: www.samanthapenkoff.com/podcast For information on Emotionally Empowered: Rewriting Your Story, DM me on Instagram as I build the landing page for you! IG: www.instagram.com/samantha.s.says 

Journaling can be scary! It brings up your subconscious thoughts; and once you identify those deep thoughts, desires, etc...you can't turn back. It doesn't happen all at once, though. In this episode, I share how I started viewing my life from a different perspective, started asking better questions & how I tackled the root of my emotions. We talk about the fears of: What will happen if you uncover something 'big' What you might write Someone finding & reading your journal entries Journal Prompts: Why am I afraid to tap into my emotions? What is my biggest fear that i think might be uncovered? What is the worst case scenario if I don’t address this area of my life? What is the BEST case scenario? How am I feeling? What would help me feel better? For more information on Emotionally Empowered, click here: www.samanthapenkoff.com/emotionally-empowered  For more journaling resources, click here: www.samanthapenkoff.com/podcast 

This episode is for the Positive Pam who overworks and realizes that she may be avoiding (or minimizing) all that's going on in her life & feeling disconnected from her feelings. We're tapping into subconscious reasons for this + going into the steps below on how to bring awareness to your emotions. Steps & Journal Prompts: Stop Take a Breathe Journal on: What are you avoiding? Why are you avoiding that? More info & registration for Emotionally Empowered: Navigating Tough Seasons with Confidence: http://www.samanthapenkoff.com/emotionally-empowered For more journaling resources: http://www.samanthapenkoff.com/podcast  Please rate 🌟 & leave a review if you enjoyed this episode!

The emotional turmoil that comes with feeling like something is "off" in your relationship can stop you in your tracks. This week, I share with you techniques & journal prompts to effectively assess your relationship (and take ownership of your role) so that you can better articulate it and improve life with your partner. Journal Prompts: Are there any recurring patterns or issues that I need to address? Can I take any ownership of it; and could a boundary help to fix it? How do I envision a healthy and fulfilling relationship for myself? "Emotionally Empowered: Navigating Tough Seasons with Confidence" is a 4-week live & interactive group coaching program to sort through your emotions, gain clarity and feel empowered with the direction of your life. We start November 1st; register by October 31st.> More info: https://www.samanthapenkoff.com/emotionally-empowered   

How you do handle the days where you feel BLAH? What if you had the power to change how you feel? In todays episode, I'm going to walk you through the 4 steps of how to do exactly that! Save this episode for the next time you feel 'blah' and need these reminders. Journal Prompts: Identify where it's stemming from Journal out the situation, person, details, emotions behind it. Write out any new thoughts or beliefs that you'd like to choose for today. How can you incorporate those thoughts and beliefs into your day? Sign up for free weekly journal prompts: www.samanthapenkoff.com/prompts  Additional podcast resources: www.samanthapenkoff.com/podcast