Beyond Awareness: Closing the Gap Between Knowing and Doing

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  

Transitions, or 'tough seasons', can be paralyzing. It's tempting to even give up and lose yourself. I'm here to validate what you're going through + provide journal prompts so that you stay true to yourself and live intentionally. Journal Prompts: Define what consistency looks like for you? What is weighing heaviest on your mind/heart right now? The goal of journaling through this: relief. So ask questions about it..what, why, the meaning, "braindump" it all. For the person who is afraid of what she might discover in her journal, ask yourself: “What am I afraid to uncover if I dig into this area of my life?” “What is the worst case scenario if I dont address this area?” Sign up for free weekly journal prompts: www.samanthapenkoff.com/prompts  Additional podcast resources: www.samanthapenkoff.com/podcast  

Did you know that there are different TYPES of journaling? The good news: they each serve a different purpose and are all beneficial. There's no one "best" way. 1. Set intentions for the day / Affirmations: What emotions do I want to feel today? Where should I focus my time today? 2. Decompress from a long day / Brain dumping What did I accomplish today? Who helped you or made you feel happy today? 3. Goal Setting What does success mean to me/look like for me now? Who has achieved this goal already? How can they inspire you or help guide you? What changes will this goal require you to make? 4. Gratitude What is the best thing that happened to me today? Congratulations to me for ____ 5. Clarity Why did that situation or person make me feel this way? When was the first time I felt this way? What would my perfect day look like? For more resources: www.samanthapenkoff.com/podcast To work with Samantha, visit: www.samanthapenkoff.com/services 

The seasons of our lives change, WE change...and that requires different routines to feel our best. What worked for us 5 years ago (or even ONE year ago!) might not work for us right now. Tune in to hear how to adjust your routines, specifically your morning one, to fit your current life! Journal Prompts: What activities would you love to be a part of your morning routine? Which of those activities would you be frustrated if they got interrupted/didn't go as planned? Which of those activities would you not mind if they got interrupted/didn't go as planned? Then craft a routine that incorporates those things & when they fit into your schedule. Share your routine with me in my DMs at www.instagram.com/samantha.s.says!  For more journaling resources like prompts, my Breakthrough Blueprint and more...go to: www.samanthapenkoff.com/podcast 

Its sometimes tough to honor our emotions. Chelon walks us through exactly how to do that (spoiler alert: it starts off by acknowledging them) + how she clears emotions so that you can operate from a neutral place. CREATING CALM is our 6 days mini course, filled with journal prompts & energy clearings to create more calm in your life. Check it out here: https://www.samanthapenkoff.com/offers/LWuDhCnY  Journal Prompt: First, acknowledge how you're feeling. Then ask yourself: when was the first time that you felt __(enter emotion)__. Chelon Lockert is a Self-Love Queen Passionista and Emotional Energy Alchemist, Speaker and Author with 22 years experience of empowering women. She is Certified in SRT (Subconscious Release Technique) Clearing and believes in the power of women gathering and finding their tribe and is passionate about creating community with her online group coaching program, Self-Love Queen Academy. Author of the ebook “The HeartBreak Handbook”, a step by step guide to healing from past relationships so that you build and grow a stronger relationship with yourself, resulting in more authentically aligned relationships. To see more of Chelon's work, visit her website: https://ihopethisinspiresyou.ca/ Instagram: https://www.instagram.com/chelon_selflovequeen Facebook: https://www.facebook.com/chelon.rieger  And for more journaling resources, click here: https://www.samanthapenkoff.com/podcast 

Y'all we are BACK with the one and only Judi Holler. This time, we talk about: How to move forward in life using the "yes, and" mindset  Who you have to become to get to the next level Stepping outside "the box" & your Sequin Strategy Why the opposite of creativity is rage Journal Prompt: Put down your guard and responsibilities and think: who were you born to be; what were you put here to be or do? Challenge: Go do something COOL then tag us! (samantha.s.says & judiholler) For more info on Judi's FALL TOUR of Speaker School and to get on the waitlist: https://judiholler.com/speakerschool/ For more journaling resources, click: https://www.samanthapenkoff.com/podcast 

If you're questioning your relationship or curious about toxic behaviors in relationships, this episode with Kierstyn Franklin from The Relationship Recovery is a MUST LISTEN! We talk about: Narcissism, Manipulation & Gaslighting (and how to defend yourself from it) Why it's so hard to leave a relationship and why many people go back to relationships Guidance on how to know when to leave a relationship or stay How to mourn & move on from a relationship Click here for more information on The Relationship Recovery: https://www.therelationshiprecovery.com/about  Should I Stay or Should I Go 4-Week Intensive: https://www.therelationshiprecovery.com/stayorgo Kierstyn is a life coach, motivational speaker, best selling author and relationship expert. Read more about her accolades and accomplishments above, and check out the Relationship Recovery Instagram page here: https://www.instagram.com/therelationshiprecovery If you are in danger: seek help at Domestic Violence Hotline or fadv.org among other resources

I had a huge breakthrough in my journal about boundaries; relating my fear around them now to how they were handled in the past. We also dig into how to handle guilt when trying to state our needs. Prompts: What is your "boundary arc/timeline"? What happened when you would try and set a boundary or declare a need in your past relationship (or with your family, friendships, etc). August only, 60% off (only $27) the Journal Prompt Archive: http://www.samanthapenkoff.com/offers/r6CqvUfr/checkout?coupon_code=SELFDISCOVERY I refer to the @DrBeckyatGoodInside For more journal resources, check out: www.samanthapenkoff.com/podcast

"Share an experience at a theme park" seemed like an innocent prompt, but once I opened that can of worms, I tapped into much more...including a lesson I've been trying to adapt or the past 2 years: to trust myself. For more the Journal Prompt Archive, referenced in this episode: click here (it's 60% off!) For more resources, including how to actually start journaling for free: click here Journal Prompts:  Is there a situation in your life where you are doubting yourself?  Why are you doubting?  What proof do you have that you're doing the right thing/When have you trusted yourself in the past?  How can you choose to trust yourself more, right now?  Be sure to tag me on social media (@samantha.s.says) when you listen & leave a review wherever you tune in! Thank you for listening! <3 I appreciate you.

You may have felt like a victim to gaslighting...but have you considered that you might gaslight yourself? Or that you "should" yourself? Immense guilt comes from both of those behaviors. We talk about how to swap those behaviors + what you can *release* that isn't serving you; for example: releasing the urge to 'keep the peace' or make sure others are happy. Journal Prompts: When & what do you say when you "should" yourself? Are there any patterns? What are some ways you could be gaslighting yourself? If it's sticking with me, it must be a trigger. Where do I need to heal? What actions can I take? [The Breakthrough Blueprint can help with this!] What "weights" are you carrying? What mantra can you create to help you loosen the grip & release it? RESOURCES: Learn more & apply for the 6-week Recovery Room:  http://www.samanthapenkoff.com/assessments/2147758415 *Free* Breakthrough Blueprint: http://www.samanthapenkoff.com/offers/sCWKRy5E/checkout More journal resources: www.samanthapenkoff.com/podcast Instagram account with the great posts about: - shoulding - http://www.instagram.com/p/CdV7joCONfC/ - gaslighting - http://www.instagram.com/p/Cf9MSWiOkqB/ - releasing - http://www.instagram.com/p/CdV7joCONfC/ 

What's not not meant for you will not stay. In this episode, we talk about that + how it's been 2 years since telling my ex-husband that I wanted to leave and we started the divorce process. I answer your questions about that season of my life & help you begin to process things in your life that might not be aligned for you. Journal Prompts: Is there anything in your life that isn’t working for you but you’re staying? Deep down, could you have adopted that person or thing because of standards or stories from someone else? Is that person or thing serving you currently or is it something you can let go of, when you’re ready? For help with working through those prompts, download the FREE Breakthrough Blueprint here: http://www.samanthapenkoff.com/offers/sCWKRy5E/checkout  For additional journaling resources, check out: http://www.samanthapenkoff.com/podcast 

In this episode, we chat with Madeline Evergreen about how we can use our Human Design Authority to make decisions & how Somatic Breakthwork can help us destress and get rid of trapped energy in the body! Resources that Madeline mentions: http://madelineevergreen.com www.MyHumanDesign.com  The Tapping Solution Her podcast: https://podcasts.apple.com/us/podcast/the-beginners-guide-to-human-design/id1644973929 

Exhausted moms...this one's for you. In this Journal Entry, I share with you my experience of feeling anger, resentment & sadness from unbalanced parenting responsibilities >> to >> control, confidence & a plan to move forward peacefully. Get your free Breakthrough Blueprint: http://www.samanthapenkoff.com/offers/sCWKRy5E  Journal Prompt Archive: http://www.samanthapenkoff.com/offers/oHZVnhZM/checkout  Check out other resources here: http://www.samanthapenkoff.com/podcast 

Memories can sting. It’s easy to either ignore them and stuff them down OR get sucked into the moment and feel deeply all over again - neither of which are productive. In this episode, I teach you my process of how I use memories I believe to help you grow, heal or even get closure. I also share unsolicited, unfiltered & my super raw emotions on Fathers Day from the perspective of a single mom with full custody. Journal prompts: What is the pain associated with the memory? If you had to find a new perspective of which to view the memory from, what could it be? For more resources, journal prompts & to work together, check out links here: www.samanthapenkoff.com/podcast 

I wrapped up my second journal and used the final pages to recap 7 months worth of changes & growth. I share thoughts on: - my vulnerabilities - my business - my ex - future relationships For journal prompts, an application to work together 1:1 or other resources check out: www.samanthapenkoff.com/podcast

Your personality is who you think you are, whereas your Human Design is how you're moving through the world. Therefore, Human design isn't a personality test; it's more of a blueprint of 'what makes you tick'.  In this episode, we cover: How human design can make your life easier Why you might be struggling with being consistent How to use your Design to improve your relationships Follow our guest speaker, Madeline, at @healthy_madeline and check out everything she has to offer at her website: https://madelineevergreen.com & her podcast: Beginners Guide to Human Design To get your Human Design chart, fill out the information (your birth day, time & place) at: http://www.myhumandesign.com/get-your-chart/ For guidance on how to journal through your human design chart, check out the resources at www.samanthapenkoff.com/podcast; especially the private coaching so that we can get as personal to you as possible.

What if I told you that busyness isn't your identity; it's your comfort zone. It's also not a fact, it's a feeling. AND YOU CAN CHANGE IT! Your to-do list can remain the exact same yet you can FEEL calmer and go about your day feeling more empowered & peaceful. I share 4 ways to strategically stop being busy: How to intentionally switch your thoughts to trigger a feeling besides busyness Questioning what really matters How busyness is protecting you Comfort & safety with stillness Journal prompt: How is busyness protecting you? Journal prompt: how busyness is protecting you? For more information on working privately with Samantha, check out: www.samanthapenkoff.com/private-coaching  For freebies & extra resources, check out www.samanthapenkoff.com/podcast 

HOLLA! We have Judi Holler on this episode and y'all...I squeezed every ounce of magic out of her that I could! I split our conversation into two different episodes because it was soooo juicy and in this journal entry, we dig into: Confidence Reframing Failure Getting OFF of Autopilot & Boundaries This episode is for the woman experiencing overwhelm; who is afraid of taking the next step, and putting herself first without guilt. Learn more about Judi's Speaker School and be the FIRST TO REGISTER here:  http://www.judiholler.com/speakerschool  Judi's JOURNAL PROMPTS for you: How are you smarter, faster & stronger on the other side of the PERCEIVED failure? Where in your life are you experiencing “someday syndrome”? Get started with journaling or check out more journal prompts at: www.samanthapenkoff.com/podcast 

Did you know that loneliness is as bad for our health as smoking 15 CIGARETTES a day?! Yep. In this episode, I share more mind-boggling statistics on loneliness + the 3 different types of loneliness + specific things we can do to become LESS lonely. Journal Prompts: Describe a time that you felt lonely. What habits/behaviors have kept you in a lonely state longer than you wanted? Describe a time when you felt connected & fulfilled. What are some things that you can do the next time you feel lonely, to get back to a place of connection & fulfillment? For more journal prompts & resources, check out www.samanthapenkoff.com/podcast 

Yep, I said it. Even as a "Wellness Coach" I'm claiming that Wellness can be toxic! In this episode, you'll learn: Why wellness is toxic and can cause anxiety What "wholeness" means and why that should be the focus instead How to tap into your wholeness To learn more or apply for one of 2 private coaching spots with Samantha, click here: http://www.samanthapenkoff.com/private-coaching   Journal Prompts to check in on your wholeness: How is your sleep? Not based on your apps but how do you feel when you wake up in the morning? Are you getting enough sleep? How is your movement & nutrition? Are you restricting/denying yourself in any area? Do you have a sense of spirituality; something bigger you believe in? Do you have space to yourself & allow alone time? Do you have a community? Friendships? Journal Prompts to discover areas where you can improve your wholeness: How are you feeling? When it comes to your body & mind, what are you proud of? What areas (if any) have you been denying yourself? Why has it been important for you to not receive that? What would happen if you did allow that into your life?

Did you know that you can use the power of journaling to break bad habits so that you can start living with more intention & feeling GOOD about your choices? I use 2 journal approaches to breaking bad habits: digging deep (see my 5-Day Journal Challenge) *or* charting out the feelings behind the habit. In today's episode we uncover the second approach. For more information on the 5-Day Journal Challenge for Peace & Positivity, check this out: https://www.samanthapenkoff.com/offers/VD4EERZW/checkout For information to work 1:1 with me, learn more here:https://www.samanthapenkoff.com/private-coaching