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141. From Doom Scrolling to Present Parenting: Journaling Prompts for Busy Moms
Ever catch yourself mindlessly scrolling through your phone when you could be fully present with your kids? OR getting some "me time" in the morning before they're awake?
In this episode, I share the eye-opening conversation I had with an overwhelmed working mom who confessed that a "quick win" she'd LOVE to experience: to use her phone less and be more present in her life.
As busy moms juggling careers, households, and relationships, our phones often become both our escape and our secret saboteur. That quick dopamine hit of checking social media or emails might feel good in the moment, but it's stealing precious time you'll never get back with your family—and with yourself.
🎯 In this episode, we explore:
- How creating a simple 5-second pause between urge and action can transform your relationship with technology
- Which self-sabotage patterns might be driving your phone habits (whether you're a restless type, hyperachiever, avoider, or overthinker)
- A powerful visualization technique that dramatically increases your chances of making different choices
I guide you through specific journaling prompts designed to help you identify your phone habits, understand what's really going on beneath the surface, and create intentional pauses that allow your inner wisdom to emerge instead of drowning it out with digital noise.
Journal Prompt Flow:
- What moments do you reach for your phone without realizing it, and how does it feel?
- What are you avoiding in those moments? (Then go deeper—what are you REALLY avoiding?)
- Imagine creating a 5-second pause before grabbing your phone—what might arise in that space?
- Pick one time you mindlessly grab your phone and visualize choosing differently
Resources Mentioned:
- Calm Mind Blueprint: Work through overwhelming emotions in just 10-15 minutes or treat it as a 2 minute/day, 5 day challenge (with daily email reminders!)
- Coming next week: Special three-part series on applying Mel Robbins' "Let Them Theory" to your life. SUBSCRIBE to Journal Entries to make sure you tune in!
View all episodes
By Samantha Hawley | Inspired by Brene Brown, Glennon Doyle, Marie Forleo, Hillary Kerr, Mel RobbinsEver catch yourself mindlessly scrolling through your phone when you could be fully present with your kids? OR getting some "me time" in the morning before they're awake?
In this episode, I share the eye-opening conversation I had with an overwhelmed working mom who confessed that a "quick win" she'd LOVE to experience: to use her phone less and be more present in her life.
As busy moms juggling careers, households, and relationships, our phones often become both our escape and our secret saboteur. That quick dopamine hit of checking social media or emails might feel good in the moment, but it's stealing precious time you'll never get back with your family—and with yourself.
🎯 In this episode, we explore:
- How creating a simple 5-second pause between urge and action can transform your relationship with technology
- Which self-sabotage patterns might be driving your phone habits (whether you're a restless type, hyperachiever, avoider, or overthinker)
- A powerful visualization technique that dramatically increases your chances of making different choices
I guide you through specific journaling prompts designed to help you identify your phone habits, understand what's really going on beneath the surface, and create intentional pauses that allow your inner wisdom to emerge instead of drowning it out with digital noise.
Journal Prompt Flow:
- What moments do you reach for your phone without realizing it, and how does it feel?
- What are you avoiding in those moments? (Then go deeper—what are you REALLY avoiding?)
- Imagine creating a 5-second pause before grabbing your phone—what might arise in that space?
- Pick one time you mindlessly grab your phone and visualize choosing differently
Resources Mentioned:
- Calm Mind Blueprint: Work through overwhelming emotions in just 10-15 minutes or treat it as a 2 minute/day, 5 day challenge (with daily email reminders!)
- Coming next week: Special three-part series on applying Mel Robbins' "Let Them Theory" to your life. SUBSCRIBE to Journal Entries to make sure you tune in!