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197. How to Leave Work at Work & Be Present at Home | 5 Min Journal Prompts
You're physically home, but your brain is still replaying that 2:30 meeting. Again. You're making dinner, but mentally drafting tomorrow's email. Your kid asks you a question and you have to ask them to repeat it—because you weren't actually listening.
You want to be present. You're just not sure how to turn your brain off when there's still so much left undone. This episode is for YOU. It will help you figure out what's actually keeping you mentally at work—and give you permission to let it go
Strategic Journal Prompts:
- What specific work thought keeps replaying when you're trying to be present at home? Don't just say "everything." Name the exact thing—the decision, the email, the conversation—that follows you home.
- If you let this go for the evening, what are you afraid would happen? Go to the worst-case scenario. Would you forget something? Would someone think you don't care? Write about the fear beneath the mental replay.
- Think about the last time you were fully present at home. What was different about your internal state that day? Not just your schedule—but your nervous system. Were you calmer? More confident? What allowed you to be mentally there?
- What if being present at home is the productive choice? If that were true, what would change? What would you give yourself permission to stop thinking about right now?
This is what one of my clients said after working with me:
"I've finally learned to leave work at work even if work is still stressful. I no longer bring work home with me and I'm a more supportive partner, especially when I don't explode at my husband from misplaced frustration at work."
Resources Mentioned:- Free Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-pod
Work with me:
- 90 min Breakthrough Intensives: We get to the root of what keeps you performing instead of enjoying. Plus a 30-minute follow-up call 2 weeks later. Click here for details.
- Private Coaching - 2 open spots: www.samanthapenkoff.com/privatecoaching
- Clarity Call: https://calendly.com/samanthasays/clarity-call
Connect with Sam: Instagram | Facebook | Reply to my newsletter
View all episodes
By Samantha Hawley | Inspired by Brene Brown, Glennon Doyle, Marie Forleo, Hillary Kerr, Mel RobbinsYou're physically home, but your brain is still replaying that 2:30 meeting. Again. You're making dinner, but mentally drafting tomorrow's email. Your kid asks you a question and you have to ask them to repeat it—because you weren't actually listening.
You want to be present. You're just not sure how to turn your brain off when there's still so much left undone. This episode is for YOU. It will help you figure out what's actually keeping you mentally at work—and give you permission to let it go
Strategic Journal Prompts:
- What specific work thought keeps replaying when you're trying to be present at home? Don't just say "everything." Name the exact thing—the decision, the email, the conversation—that follows you home.
- If you let this go for the evening, what are you afraid would happen? Go to the worst-case scenario. Would you forget something? Would someone think you don't care? Write about the fear beneath the mental replay.
- Think about the last time you were fully present at home. What was different about your internal state that day? Not just your schedule—but your nervous system. Were you calmer? More confident? What allowed you to be mentally there?
- What if being present at home is the productive choice? If that were true, what would change? What would you give yourself permission to stop thinking about right now?
This is what one of my clients said after working with me:
"I've finally learned to leave work at work even if work is still stressful. I no longer bring work home with me and I'm a more supportive partner, especially when I don't explode at my husband from misplaced frustration at work."
Resources Mentioned:- Free Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-pod
Work with me:
- 90 min Breakthrough Intensives: We get to the root of what keeps you performing instead of enjoying. Plus a 30-minute follow-up call 2 weeks later. Click here for details.
- Private Coaching - 2 open spots: www.samanthapenkoff.com/privatecoaching
- Clarity Call: https://calendly.com/samanthasays/clarity-call
Connect with Sam: Instagram | Facebook | Reply to my newsletter