Beyond Awareness: Closing the Gap Between Knowing and Doing

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 

How often have you said "I'm fine"...when you're actually not? What would've happened if you were honest with yourself on how you were feeling & honest with the people who care about you? In today's episode, we explore that and I share a perspective that will help you become more vulnerable in your friendships & relationships. For the 5-day journal challenge that I referenced, click here: https://www.samanthapenkoff.com/offers/VD4EERZW/checkout 

We're digging into journal prompts & exercises from Oprahs Love and Happiness Journal! This is just an excerpt from the full journal, taken from O magazine. Oprahs journal: https://a.co/d/1oMSUIe  5-Day Journal Experiment to Create Your Calm: https://www.samanthapenkoff.com/offers/VD4EERZW/checkout

Dr. Stephanie Lopez joins us today as we discuss what generational cycles are, how to identify them & how to start breaking them. Journal Prompt: "Sometimes I pretend..." Find her on Instagram: www.instagram.com/drstephanielopez For more journal prompts, Create Your Calm: 5-Day Journal Experiment or to apply to work together, go to www.samanthapenkoff.com/podcast  

Journal Prompt: “Being preoccupied with food may be keeping you distracted from what really was going on. Being really full or really empty can give you something else to focus on that seems in the realm of your control. What happens in the middle space?” Resources: Food the Good Girls Drug: https://amzn.to/3Y9Xrwc To work together on your nutrition with 2B Mindset, email: [email protected] or visit this page to get more information. National Eating Disorder website: www.nationaleatingdisorders.org  Instagram accounts about body acceptance that I enjoy: @ChoosingChelsea, @MikZazon & @thebirdspapaya  

In this episode, I take you through one of my "breakthrough" journal entries from last week, where I realized that I was tolerating & rationalizing disrespect in order to protect myself from having to speak my truth. This episode serves as inspiration and/or a reminder for anyone who has someone in their life who is treating them poorly; and a reminder to simply stand up for what you deserve. For more journal prompts or to work together, head to www.samanthapenkoff.com/podcast 

You'll be learning your 'love currency' + how to receive MORE of it! Your other relationships will improve & feel more connected when you have discussions around this topic as well. I'd love to hear what your Love Language is + your thoughts on if they change once that 'language' feel fulfilled for you! Chime in on the discussion in my DMs on IG @samantha.s.says. Get more journal prompts or learn more about working together at www.samanthapenkoff.com/podcast 

Do you wonder why you find the same annoying patterns in your relationship? There's a reason that they're still happening, and it's likely because you haven't taken the time to process why they are happening in the first place & what would happen if you did things differently. Tune into this episode to learn about emotional maturity, how it starts with us (not dreaming that our partner somehow changes) and the first steps to learning & unlearning it all. To learn more about working 1:1 to process your emotions, question them and learn from them, click here: www.samanthapenkoff.com/private-coaching For journal prompts + more resources: www.samanthapenkoff.com/podcast 

What if I told you that you're not burnt out; you're just exhausted...and a nap won't cut it. Learn about the 7 different types of rest that your body (and mind) NEED in order to feel energized. Many of the articles I read referenced the incredible work of Saundra Dalton-Smith, MD and her Best Selling book 'Sacred Rest': https://amzn.to/3XLftoW Get more journal prompts & resources here: www.samanthapenkoff.com/podcast

Do you ever feel guilty for "falling off track"? Or even USE guilt as motivation to start your journey or get "back on the bandwagon"? You'll end this episode feeling rejuvenated and like you want to move your body for YOU; to simply feel good - no string attached. Head to www.samanthapenkoff.com/podcast to get more goodies including my free 'how to start journaling' guide + journal prompts!

You've heard it; maybe you've even felt it. "Get off your phone" "Why can't you just be present?" Today I share with you HOW you can go from being glued to your phone to practicing presence. For more journal prompts, to apply to work together and more goodies, head to: www.samanthapenkoff.com/podcast 

Here are 2 strategies to help you set goals, intentions & pick your WORD for 2023 that will help you feel fulfilled, balanced & successful. Apply for private coaching here: www.samanthapenkoff.com/private-coaching Get your word from @MorganHarperNichols: https://www.instagram.com/reel/CmzB1LSI2kB/?igshid=YmMyMTA2M2Y= Get your 31 Journal Prompts here: https://www.samanthapenkoff.com/offers/8AM3o6VY/checkout  

There’s no end to the # of journal prompts one could create or write about, but journal prompts should be PERSONAL. I’m going to walk you through my exact process of how I *prompt myself* through my journal entries to gain clarity, inner peace & a deep understanding of yourself. For even more prompts, resources or to apply for a January Private Coaching spot visit: www.samanthapenkoff.com/podcast

On this episode, you'll get to hear from 3 incredible women who thrive in the mental health space: Rae, Erin & Brogan. They own The Recovery Box which offers tangible tools to motivate and inspire your mental health journey. Today, we talk about their approach to mental health, tools to honor and work through your emotions & live a more self directed life.  Check out their website: https://www.recoverybox-ed.com/ For more journaling goodies, check out: www.samanthapenkoff.com/podcast 

We all have things we perceive to be 'flaws', or things we would like to change about ourselves. What if...even for a moment...we choose to accept those things? Could you embrace it? How would the connections with those you love change for the better? Head to www.samanthapenkoff.com/podcast to get more goodies including my free 'how to start journaling' guide + journal prompts!

In this episode, I walk you through different types of change (physical, mental, emotional, relational) and how to cope with it gracefully. There are a few HOURS left to snag my Black Friday Curative Clarity Call here: https://www.samanthapenkoff.com/black-friday or visit my website for more goodies here: https://www.samanthapenkoff.com/podcast

Check out our guest speaker, Nadia, at IG: @nadia.bravezone or https://bravezone.ca/ and grab your journal goodies at www.samanthapenkoff.com/podcast

Season 19 of The Bachelorette taught me a lot! It also inspired me to not just listen to my gut, but follow it. Check out www.samanthapenkoff.com/podcast for a guide on how to start journaling, journal prompts, & apply for private coaching with me.

Grab your free "How to Start Journaling to Find Your Voice" training as well as Journal Prompts over at my website: https://www.samanthapenkoff.com/podcast

This is the episode you've been waiting for. Today I finally open up and share the most vulnerable time of my life thus far: my season of going through divorce. Grab your free "How to Start Journaling to Find Your Voice" training as well as Journal Prompts over at my website: https://www.samanthapenkoff.com/podcast

Peacemakers, unite! In today's episode, I interview Kelsie from @Healthy9Club. We dig into what it's like to be an Enneagram 9, how to cope with limiting beliefs & anxiety as well as how to use our personality to show up fully in relationships. Grab your free "How to Start Journaling to Find Your Voice" training as well as Journal Prompts over at my website: https://www.samanthapenkoff.com/podcast

In this episode, I share with you how to break out of a rut where all you want to do is curl up on the couch and nap all day; to feeling inspired to tackle the day...or at least the morning! Grab your free "How to Start Journaling to Find Your Voice" training as well as Journal Prompts over at my website: https://www.samanthapenkoff.com/podcast

Welcome to my first 'journal entry'! Over the past 2 years, I've been focused on my own healing journey. During this discovery process, I've learned how to tap into my subconscious to identify what has been holding me back. Journaling has allowed me to process those thoughts, behaviors & feelings and turn it into my superpower. I'm so glad you're here! Remember to grab your free "How to Start Journaling to Find Your Voice" training as well as Journal Prompts over at my website: https://www.samanthapenkoff.com/podcast