Beyond Awareness: Closing the Gap Between Knowing and Doing

Ever done something for one reason, only to discover it gave you something completely unexpected? 🤯 That's exactly what happened when I froze my eggs last year!In this vulnerable episode, I'm sharing how preserving my fertility options ironically freed me from wanting to have more children. This journey taught me powerful lessons about releasing control, redefining self-care, and embracing what's right in front of me instead of constantly chasing the "next thing."If you've ever felt stuck in perfectionism, overwhelmed by life's expectations, or caught in that cycle of always planning for what's next instead of enjoying what's now...this one's for you! 💗Chapters:[1:21] Why I decided to freeze my eggs at 36 years old[7:26] Unexpected realizations & how to journal through anxiety (starting at 8:10)[11:13]How getting my eggs frozen changed my perspective on having kids[14:55] Ways I reduced the need for control, perfectionism, over-achieving and restlessness (sabotage patterns)[17:13] How to get time to slow down with your kids[19:50] Invite to the Self Sabotage Detox group coaching program starting March 10thWhat You'll Learn:👉 The emotional reality of making big life decisions after divorce (and grieving the life you thought you'd have)👉 How I used strategic journaling to overcome intense anxiety during my egg-freezing process (this works for any anxious moment!)👉 Why asking for help was one of the hardest (and most necessary) parts of my journey👉 The surprising shift in perspective that came after securing my "backup plan"👉 How this experience transformed my approach to dating, perfectionism, and self-careJournal Prompts to Reflect On:Where might you be holding too tightly to a plan or timeline in your life?What would feel different if you secured an option but released the need for it?How is perfectionism or control showing up in your daily life right now?What "next thing" mentality might be keeping you from enjoying what's already in front of you?Resources Mentioned:My divorce story "The One Where She Chose Herself"; Episode 4: Listen on SpotifyEgg Freezing & Egg Retrieval Process: Episode 59"Worst-case solution" journaling technique (detailed at 8:10)Join the Self Sabotage Detox by Friday March 7th (capped at 6 women only): https://www.samanthapenkoff.com/offers/Sk7EDxEt/checkout I'd love to hear your thoughts on this episode! Did any part of my story resonate with you? DM me on Instagram @samantha.s.says or leave a review to let me know.More Ways to work with Samantha:1:1 coaching: Now accepting applications, 4 spots open. Apply here.Self Sabotage Detox: A 5-month group coaching program where you'll identify the areas of your life that you sabotage your peace, presence & connection with others. You'll learn how to disrupt those patterns in real-time and have the support of a community of women to hold you accountable so that you're in control of your emotions & days. Click to enroll for the Spring cohort.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!

Peace isn't about having a perfect life - it's about finding your way back to yourself when life feels like too much. In this gentle 5-minute guided journal session, we're creating pockets of peace right where you are, no meditation room required.What You'll Experience:Recognition of your natural peaceful momentsUnderstanding of your peace disruptorsSimple ways to create calm in chaosPractical peace-finding techniques for busy livesJournal Prompts Featured:When was the last time you felt truly at peace?What consistently pulls you away from feeling peaceful?What's the smallest way you could create peace today?Ready to discover deeper emotional peace? Download the free Calm Mind Blueprint - a guided 5-day experience that builds on today's practice. This transformative journaling framework includes daily voice guidance, targeted prompts, and community support to help you move from overwhelm to lasting inner peace.Click here to download your free Blueprint and continue your journey to emotional freedom.Resources Mentioned:The Calm Mind Blueprint: https://www.samanthapenkoff.com/calm-mind-pod❤️ February's Self-Doubt to Self-Trust breakthrough theme inside Emotionally Empowered: click for a 7 day free trial!

Are you constantly checking work emails after hours? Taking on extra projects to prove your worth? Striving for perfection in everything you do? In this eye-opening episode, I'm peeling back the layers on how being an overachiever might actually be holding you back from the career, relationships and life you truly want.As a recovering hyper-achiever myself, I share my personal journey of being glued to my phone 24/7 as a health and wellness coach—and how this "dedicated" work ethic was actually sabotaging my relationships and wellbeing. If you're an ambitious mom who feels overwhelmed, stretched thin, or stuck in a cycle of burnout, this episode is for you!Chapters:[2:00] Understanding the hyper-achieving pattern and how it shows up in your life[8:00] Hidden costs of hyper-achieving (how working too hard impacts your career, & relationships)[13:44] The emotional toll of overachieving [16:19] Client success stories to stop people pleasing, perfectionism, overthinking & over achieving [21:15] The 1st step to break free from self sabotage[29:29] How the Self Sabotage Detox helps to break free from subconscious sabotage in real time🎯 In this episode, you'll discover:The hidden signs your achievement mindset & work ethic is actually self-sabotageWhy perfectionism and people-pleasing are draining your career potentialHow the constant need to prove yourself impacts your family relationshipsReal-life success stories from clients who broke free from the achievement trapPractical strategies to recognize and interrupt hyper-achiever patternsPlus, I share the exact disruption techniques that helped my client Jess reclaim her priorities as a mom and student, and how Laura learned to trust her work without constantly overdelivering.Whether you're going through a career transition, feeling overwhelmed by your responsibilities, or simply wondering why success doesn't feel as good as you thought it would—this episode provides the emotional clarity and practical tools to transform your relationship with achievement.Resources Mentioned:Self Sabotage Detox Program (starts March 10th): Click here to save $500 + get 2 free private coaching callsThe Calm Mind Blueprint for processing overwhelm: www.samanthapenkoff.com/calm-mind-podFree Saboteur Assessment: https://www.positiveintelligence.com/saboteurs/Special podcast listener bonus: Sign up for the Self Sabotage Detox program through this episode link and receive two private coaching calls to discuss your specific sabotage patterns and personalized disruption strategies! [6 spots available]More Ways to work with Samantha:1:1 coaching: Now accepting applications, 4 spots open. Apply here.Emotionally Empowered: The BEST (and maybe only) journaling membership on the internet that focuses on taking your big emotions & situations and transforming them into the clarity + direction you need to get what you want...combined with a 24/7 uplifting community. You receive journal prompt flows, journaling workshops and special 'Breakthrough Themes'. Access it all with a 7 day FREE trial!

Ever find yourself saying you want to make changes but somehow never following through? You're not alone! In this quick 5-minute journaling session, I guide you through identifying the sneaky self-sabotage patterns that might be keeping you stuck.This episode is perfect for you if you've been:Postponing that important conversationWanting to feel differently but not prioritizing actions to make it happenChoosing mindless scrolling over activities that would actually fulfill youFeeling stuck in overthinking and indecisionI know what it's like to be deep in self-sabotage mode—I did it for years during my transition to single motherhood and building my businesses. That's why I created this bite-sized practice that fits into your busy mom life while delivering powerful clarity.What You'll Experience:How to identify the stories you tell yourself that keep you stuckA simple method to recognize how self-sabotage feels in your bodyThe one question that instantly reveals what's possible when you release limiting patternsA practical action step to move forward TODAYThis journaling practice is designed specifically for busy moms who know they want more peace, presence, and fulfillment but find themselves repeating patterns that keep those desires just out of reach.Resources Mentioned:[FREE] Calm Mind Blueprint: My 5-day journaling challenge for finding peace amidst overwhelm. Get started immediately at samanthapenkoff.com/calm-mind-podSelf Sabotage Detox: Ready to break free from self-sabotage patterns for good? Join our transformative group program where we identify, disrupt, and replace self-sabotaging behaviors. Learn more hereSabotage Quiz: Discover which sabotage patterns show up the strongest for you https://www.positiveintelligence.com/saboteurs/More Ways to work with Samantha:1:1 coaching: Now accepting applications, 4 spots open. Apply here.Emotionally Empowered: The BEST (and maybe only) journaling membership on the internet that focuses on taking your big emotions & situations and transforming them into the clarity + direction you need to get what you want...combined with a 24/7 uplifting community. You receive journal prompt flows, journaling workshops and special 'Breakthrough Themes'. Access it all with a 7 day FREE trial!

Ever feel like you're "handling it all well" on the outside but internally struggling with mom rage, overwhelm, and disconnection from yourself? You're not alone, mama!In this powerful episode, I sit down with Motherhood Mentor and somatic healing practitioner Becca Dollard to unpack what's really happening in your body when you feel triggered by your child's meltdowns, and how to actually regulate your nervous system instead of just trying to "stay calm."Chapters: What You'll Learn:Why high-achieving moms often struggle the most with internal battlesThe surprising truth about mom rage and what your anger is trying to tell youHow to set loving boundaries that teach your kids without saying a wordWhat to do when you're overstimulated and want to yell (practical tips!)The real reason you feel like you've "lost yourself" in motherhoodUnderstanding somatic boundaries and why they're game-changing for momsKey Topics We're Diving Into:Nervous system regulation for busy momsSomatic boundaries (what they are & why they're game-changing)Building unshakeable self-trust as a momTransforming mom rage into emotional wisdomThe truth about dissociation and overwhelmResources Mentioned:Follow Becca on Instagram: @themotherhoodmentorListen to Becca's Podcast: The Motherhood MentorClick here to listen to my guest episode on Becca's showWays to work with Samantha:1:1 coaching: Now accepting applications, 4 spots open. Apply here.Self Sabotage Detox: A 5-month group coaching program where you'll identify the areas of your life that you sabotage your peace, presence & connection with others. You'll learn how to disrupt those patterns in real-time and have the support of a community of women to hold you accountable so that you're in control of your emotions & days. Now enrolling for the Spring cohort. Click to reserve your spot.Emotionally Empowered: The BEST (and maybe only) journaling membership on the internet that focuses on taking your big emotions & situations and transforming them into the clarity + direction you need to get what you want...combined with a 24/7 uplifting community. You receive journal prompt flows, journaling workshops, and special 'Breakthrough Themes'. Access it all with a 7 day FREE trial!

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

Feeling depleted, overwhelmed, and like you're running on empty? You're not alone. In this episode, we're breaking down why mental health days aren't fixing your exhaustion and the 4 proven steps to reclaim your energy.Chapters:00:00 The truth about mom exhaustion04:15 Why traditional self care isn't working 08:34 How I went from an anxious, overstimulated mom to calm, motivated & balanced as a single mom11:00 4 steps to sustainable energy, patience & presence 13:18 Release & reset ritual to regulate your nervous system 19:40 Invite to workshop for overwhelmed moms on finding balance in their everyday lives, without taking time off of work and burning through their PTOAre you constantly feeling depleted, taking "mental health days" that turn into catch-up days, and wondering why nothing seems to fix your exhaustion? In this episode, I'm sharing my journey from being an overwhelmed single mom working part-time (and still feeling exhausted!) to discovering the surprising truth about sustainable energy that changed everything.What we cover:Why being a "good employee" might be draining your energy 🔋The hidden reason self-care Sundays aren't enoughHow to make the shift from survival mode to thriving4 practical steps to feel energized without burning through your PTOThe counterintuitive approach that helped me stay present instead of mentally spiralingKey takeaways:Make the reason for change about YOU (not your kids, not your partner)Create a 30-second release & reset ritualIdentify & hold boundaries that serve your energyLearn what motivates your self-sabotage🎯 ANNOUNCEMENT: Join my FREE workshop "Balance Without Burning Your PTO" on Wednesday, February 19th at 12pm EST. I'll be diving deeper into:Why taking days off isn't fixing your exhaustion (and what actually will)The 4 hidden patterns sabotaging your work-life balanceMy 3-step framework for transitioning from work-to-home while increasing your energyRegister here: https://www.samanthapenkoff.com/balance-pto Ways to work with Samantha:1:1 coaching: Now accepting applications, 4 spots open. Apply here.Self Sabotage Detox: A 5-month group coaching program where you'll identify the areas of your life that you sabotage your peace, presence & connection with others. You'll learn how to disrupt those patterns in real-time and have the support of a community of women to hold you accountable so that you're in control of your emotions & days. Now enrolling for the Spring cohort. Click for an extended payment planEmotionally Empowered: The BEST (and maybe only) journaling membership on the internet that focuses on taking your big emotions & situations and transforming them into the clarity + direction you need to get what you want...combined with a 24/7 uplifting community. You receive journal prompt flows, journaling workshops and special 'Breakthrough Themes'. Access it all with a 7 day FREE trial!

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

Ever find yourself in a surface level relationship? Or wondering if the butterflies you feel are actually a sign of compatibility? In this vulnerable episode, I sit down with millennial dating coach Lauren Fondriest to unpack everything from dating anxiety to building lasting partnerships. Plus, I share never-before-told stories about my own journey from marriage to dating again.Chapters:[0:00] Navigating Dating & Friendship Changes in Your 30s[6:00] Red Flag or Green Flag? The Truth About Chemistry vs. Compatibility[9:00] Stop Settling: How to Date with Intention (& Actually Love Yourself First)[14:00] Trust Your Gut: What Your Body Is Telling You About That New Guy[21:00] Anxious About Dating? These 3 Questions Will Change Everything[29:00] Beyond the Honeymoon Phase: Secrets to a Thriving Marriage[34:00] The Manifestation List That Actually Works (What to Put On It & What to Leave Off)Scroll down to hear the new ways we can work together!💖 In this episode, you'll discover:The crucial difference between chemistry and true compatibilityHow to stop the anxiety spiral when waiting for textsMy personal story of unlearning & rebuilding trust in my voice after divorceExpert strategies for dating with intention in your 30sPractical tips for identifying and communicating your needsThe types of qualities that should actually be on your "dream partner" listThe secret to maintaining a thriving long-term partnershipKey Takeaways:Why emotional awareness is crucial for modern datingHow to trust your intuition in early relationship stagesThe important questions to ask when you're dating in your 30sPractical strategies for managing dating anxietyWays to evaluate compatibility beyond initial attractionResources Mentioned:Dating Identity Mini Challenge - sign up by February 7! https://app.paperbell.com/checkout/packages/117102Connect with Lauren: https://www.instagram.com/laurenfondriestWays to work with Samantha:Since this episode aired, some of the offers I mentioned have evolved (or retired entirely!) and what I do now goes even deeper.Here's where you can take the next step with me:🧠 The Calm Mind Blueprint — a 2-minute/day strategic journaling practice designed for the woman who craves peace and fulfillment but feels too overwhelmed to slow down long enough to find it. This is your starting place. → Download & start the first prompt now💡 A Breakthrough Intensive — a 90-minute 1:1 session where we get to the root belief that's been keeping you stuck on autopilot, no matter how hard you've tried to break the cycle. I hold 3 of these a month. → Book your breakthrough🌿 A Coaching Package — for the woman ready for a full identity shift. Not tips. Not hacks. A real, lasting change in how you show up — at work, at home, in your own head. → Work with me📍 Local to Western NY? Come to the Leaders Table — a monthly dinner and virtual belief work session for established women in business who are done pretending they have it all together and ready to actually feel like it. → Take a seatNo matter where you are - I'm glad you're here. 💕

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

Ever feel like you're supposed to be "doing it all", or "have it all figured out" but secretly feel stretched thin between all your roles? 🫂 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 motivatedIn this packed episode, we explore:Redefining what "having it all" means for YOUWhy business is actually a personal development journey in disguiseThe transformative power of moving past fear of visibilityHer unique steer, clear and anchor journaling frameworkHow writing her bestselling book transformed her approach to vulnerabilityThis 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/4jrecyYRaeanne'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 planEmotionally Empowered: The BEST (and maybe only) journaling membership on the internet that focuses on taking your big emotions & situations and transforming them into the clarity + direction you need to get what you want...combined with a 24/7 uplifting community. You receive journal prompt flows, journaling workshops and special 'Breakthrough Themes'. Access it all with a 7 day FREE trial!

Ever feel 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 promptsYou'll discover:Why the 5am Club & rigid time blocking might be making you feel worseHow different seasons of motherhood require different approachesMy personal story about needing 9 hours of sleep (and why that's okay!)3 strategies for creating an intuitive schedule that actually worksA 5-minute journaling exercise to find your natural rhythmThis 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/xFnDW36zBook mentioned: "Do Less" by Kate Northrup https://a.co/d/3n0Ms61Download the Emotional Breakthrough Blueprint: click hereWays to work with Samantha:1:1 coaching: Now accepting applications, 4 spots open. Apply here.Self Sabotage Detox: A 5-month group coaching program where you'll identify the areas of your life that you sabotage your peace, presence & connection with others + the specific patterns. You'll learn how to disrupt those patterns in real-time and have the support of a community of women to hold you accountable so that you're in control of your emotions & days. Now enrolling for the Spring cohort. Click for an extended payment planEmotionally Empowered: The BEST journaling membership on the internet that focuses on taking your big emotions and situations and transforming them into the clarity + direction you need to get what you want...combined with a 24/7 uplifting community. You receive journal prompt flows, journaling workshops and special 'Breakthrough Themes'. Access it all with a 7 day FREE 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 overwhelmingFelt guilty about getting rid of gifts or sentimental itemsStruggled to define what "enough" looks like for your family (or never thought about it and keep impulse shopping!)Found yourself organizing the same piles over and over...then this episode is your permission slip to start small and create the peaceful home environment you deserve.Chapters[0:00] How decluttering is linked to our emotional wellbeing[3:00] The reason busy moms find it so hard to declutter [9:00] Practical tips to start decluttering your home[12:00] Why it's so difficult to get rid of some items & 3 questions to ask yourself to make it easier[15:00] Ditching comparison and finding contentment through simplicity Key Topics We Cover:The crucial difference between decluttering and organizing (and which to do first!)3 powerful questions to help release emotional attachment to itemsHow comparison steals your contentment & affects your purchasing habitsA simple framework for the overwhelmed mom to finally start declutteringPractical tips to maintain a clutter-free home with kidsResources Mentioned:Connect with Courtney: @declutteredanddwellLearn about Courtney & The Simplicity Society: https://declutteranddwell.com/Ways to work with Samantha:1:1 coaching: Now accepting applications, 4 spots open. Apply here.Self Sabotage Detox: A 5-month group coaching program where you'll identify the areas of your life that you sabotage your peace, presence & connection with others + the specific patterns. You'll learn how to disrupt those patterns in real-time and have the support of a community of women to hold you accountable so that you're in control of your emotions & days. Now enrolling for the Spring cohort. Click for an extended payment planEmotionally Empowered: The BEST journaling membership on the internet that focuses on taking your big emotions and situations and transforming them into the clarity + direction you need to get what you want...combined with a 24/7 uplifting community. You receive journal prompt flows, journaling workshops and special 'Breakthrough Themes'. Access it all with a 7 day FREE 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 StepsIn this candid episode, you'll discover:Why these "all or nothing" January challenges might be sabotaging your wellbeingHow 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 momsA simple journaling technique to trust your intuition instead of rigid rulesWhat sustainable, joy-filled change actually looks like for busy momsPerfect 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-pricedropDownload the Emotional Breakthrough Blueprint: click hereWays to work with Samantha:1:1 coaching: Now accepting applications, 4 spots open. Apply here.Self Sabotage Detox: A 5-month group coaching program where you'll identify the areas of your life that you sabotage your peace, presence & connection with others + the specific patterns. You'll learn how to disrupt those patterns in real-time and have the support of a community of women to hold you accountable so that you're in control of your emotions & days. Now enrolling for the Spring cohort. Click for an extended payment planEmotionally Empowered: The BEST journaling membership on the internet that focuses on taking your big emotions and situations and transforming them into the clarity + direction you need to get what you want...combined with a 24/7 uplifting community. You receive journal prompt flows, journaling workshops and special 'Breakthrough Themes'. Access it all with a 7 day FREE 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-reflectionIn 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" cycleA simple mindset shift that changed EVERYTHING for my private clientsThe #1 journaling technique (with writing prompts) to make progress without the pressure or perfectionismPlus! 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 successResources 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/promptsWays to work with Samantha:1:1 coaching: Now accepting applications, 4 spots open. Apply here.Self Sabotage Detox: A 5-month group coaching program where you'll identify the areas of your life that you sabotage your peace, presence & connection with others + the specific patterns. You'll learn how to disrupt those patterns in real-time and have the support of a community of women to hold you accountable so that you're in control of your emotions & days. Now enrolling for the Spring cohort. Click for an extended payment planEmotionally Empowered: The BEST journaling membership on the internet that focuses on taking your big emotions and situations and transforming them into the clarity + direction you need to get what you want...combined with a 24/7 uplifting community. You receive journal prompt flows, journaling workshops and special 'Breakthrough Themes'. Access it all with a 7 day FREE 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 confidentHow to break free from the emotional mom-rollercoasterSimple ways to strengthen family connections (even during chaotic moments)The secret to making decisions with confidencePractical steps to feel like yourself againPlus! 48-Hour Special Offer:Participate in my 5 days to 2025 on Instagram! Prize 1: Exclusive journal prompts from my Unwind & Recreate workshopPrize 2: Win a full day of virtual coaching (valid through Jan 31st)Resources Mentioned:Emotionally Empowered Community: Click here to learn more or joinFree Breakthrough Blueprint: Download hereConnect with me on Instagram, here

🌟 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 sessionWhy trying to process emotions alone might be keeping you stuckThe exact framework you can start using today (even during nap time!)🎁 Resources mentioned:Download the free Breakthrough Blueprint: Download here Join Emotionally Empowered (special $47/month pricing!): Learn more & sign upConnect 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 tooWhy building a business can be the ultimate form of healing - and how to leverage your struggles into strengthsThe truth about building community, maintaining boundaries, and knowing when to let go of controlA powerful mindset shift for bonus moms and blended families that transforms chaos into clarityResources Mentioned:📕 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-presaleOffers on pre-sale:Self Sabotage Detox Group ProgramExclusively Empowered 1:1 CoachingFree Saboteur Coaching CallDo 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-sabotageThe science behind mom overstimulationWhat's beneath your passion that may be keeping you from pursuing itMy proven toolkit for calmer, more intentional days so that you can feel patient, present & more passionate.

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 timeSimple ways to model purpose for your kidsHow 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/2148353312Rate & 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 timeThe 4 functions of behavior to design intentional family activitiesHow to break free from the "all or nothing" mindset2 perspectives that will give you permission to ask for help w/o feeling like a burden🎉 SPECIAL ANNOUNCEMENT: 2025 Pre-Sale is LIVE!Self Sabotage Detox Group ProgramPrivate 1:1 CoachingLimited 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/2148353314Rate & 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 familyPermission to explore new dreams without the guiltThe exact 4 questions that will pinpoint your newest passion and get you INSPIRED againPlus! 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 ArchiveBreakthrough 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-modeFollow 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 noticeHow your self-sabotaging patterns are secretly stealing your timeWhy social media and dopamine hits keep you feeling "always on"Practical strategies to reclaim your time starting TODAYHow to finally break free from survival mode🔍 I'll help you identify:Your unique time-wasting patternsThe 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 ArchiveBreakthrough Blueprint Collection for processing big emotions & situationsPerfect 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 solutionsResources:Saboteur Assessment Link: Click hereDay 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 yourselfThe hidden self-sabotaging beliefs keeping you stuckHow to break free from the "either/or" mindsetSimple 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 ArchiveBreakthrough 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" meansResources Mentioned:Day 1 Homework Link: https://www.samanthapenkoff.com/assessments/2148353317 Beyond Mom Mode Registration: www.samanthapenkoff.com/beyond-mom-modeFollow me on Instagram: @samantha.s.saysRemember: 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 seriesWhy NOW is the perfect time to break free from mom modeWhat's actually possible when you move beyond survival modeHow to navigate the holiday season with less stressThe exact framework we'll use to transform your lifeHow 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:Complete daily homework assignments (2 points each!) Rate & review the podcast (5 bonus points!) Get a head start and rate the show now!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 Archive3 Breakthrough Blueprints for processing overwhelm, self-sabotage & communicationResources:Beyond Mom Mode Registration: www.samanthapenkoff.com/beyond-mom-modeRate & Review the podcast for 5 bonus points: https://www.samanthapenkoff.com/assessments/2148353313 Follow on Instagram: @samantha.s.saysThis 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 transformationLET'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 ArchiveBreakthrough Blueprints for processing big emotions & situationsDo 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 achievementHow to breakthrough emotional barriers that keep you stuckA revolutionary approach to goal-setting that actually worksSimple habits that turn dreams into realityPlus! We're breaking down:The SMART goals framework with a twistHow to reduce overwhelm when pursuing personal goalsLeslie's go-to journal prompt for instant motivationResources:Register for the Beyond Mom Mode 5 day audio series: http://www.samanthapenkoff.com/beyond-mom-mode Grab Leslie's journal here: https://a.co/d/eZxyNtyConnect 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:How to Start Journaling Guide (way more than just gratitude)Journal Prompt Archive with 100 journaling prompts organized by emotional goalsBreakthrough 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 sparkPlus! 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-modeFollow 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!  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?   2️⃣. Is NOT prioritizing this goal a bad thing? Or was I conditioned to set this goal and believe that way?   3️⃣. What WAS my 'why' when I initially set this goal & what is my 'why' now...if I have one at all?  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 healing2. 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 symptoms4. The game-changing "5 G's" framework as a daily habit to help you feel your best Connect with Amanda:Instagram: @amandamaecoachingAmanda'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

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 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