Beyond Awareness: Closing the Gap Between Knowing and Doing

Are you constantly running from place to place feeling frantic and overwhelmed? In this episode, I sit down with Michelle Gauthier, life coach and host of the Overwhelmed Working Woman podcast, who helps busy, overwhelmed working women find peace and efficiency.

Michelle shares how she went from living in mom guilt and constant frenzy to creating a more intentional, peaceful life. She introduces us to her game-changing "to-don't list" concept - a powerful tool that eliminates decision fatigue and creates more space in your day.

🔍 In this episode, you'll discover:

• Why creating a "to-don't list" might be MORE important than your to-do list
• How to identify what areas of your life "suck" and should be eliminated or changed
• Why setting boundaries around others' opinions can transform your peace of mind
• How to create true white space in your calendar (and actually keep it open!)

Michelle shares her journey from a 20-year corporate career to becoming a life coach for overwhelmed women, and how she broke free from the frenzy to create a more peaceful life as a single mom of two. Her practical approach to eliminating overwhelm will leave you feeling inspired to make immediate changes to your own hectic schedule.

Whether you're a working mom stretched thin or anyone feeling overwhelmed by life's demands, this episode offers tangible strategies to create more space, peace and intentionality in your day-to-day life.

• Michelle's podcast: Overwhelmed Working Woman
• Michelle's Overwhelm Quiz: Take the quiz
• Calm Mind Blueprint: https://www.samanthapenkoff.com/calm-mind-podcast

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!

Are you tired of being told to (or feeling like you should) "just be grateful" when life feels overwhelming? In this powerful 5-minute journaling episode, I'm challenging the culture of forced gratitude that keeps so many ambitious moms stuck in cycles of denial and disconnection.

If you've ever caught yourself saying "I should be grateful for my job" or "I should be grateful for my family" while secretly feeling frustrated, overwhelmed, or unfulfilled—this episode is for you. I believe it's time to stop masking what you truly feel with gratitude statements that keep you from addressing what's really going on.

🎯 In this episode, you'll discover:

• Why traditional gratitude journaling might be keeping you stuck
• How to honor the difficult parts of your life instead of glossing over them
• A powerful 3-prompt journal flow to reconnect with what truly matters
• My quick guided visualization technique that builds genuine self-trust

I walk you through each prompt step-by-step, complete with a calming breathwork exercise to help you integrate these insights and trust that everything you desire is already within you—you just need to clear away the distractions and expectations.

1. What feels hard for you right now and what's really shitty about it?
2. What is this telling you that is important to you?
3. What are you already doing to work towards that important thing, or what could you start doing?

• Free Calm Mind Blueprint: My 5-day journaling challenge with daily prompts and voice guidance via private podcast: https://www.samanthapenkoff.com/calm-mind-podcast
• 1:1 Coaching: Currently accepting applications for 4 open spots: https://www.samanthapenkoff.com/assessments/2148353310

Take these few minutes for yourself to break free from the "gratitude trap" and reconnect with your inner wisdom. You don't need to hide behind gratitude—you can acknowledge what's hard AND create the life you truly want.

Ever feel like you're failing at either work OR motherhood... or dropping the ball at both? Like no matter how hard you try, you can never get the elusive "balance" thing right? 💫

In this eye-opening episode, I'm challenging the traditional concept of "balance" and sharing why it's setting ambitious moms up for failure. As a single working mom myself, I don't have perfect balance—but I've discovered something FAR MORE valuable: inner peace that follows me wherever I go.

In this episode, I break down:

• Why traditional "balance" is a myth that's making you feel like you're constantly failing
• The harmful belief that balance means being 100% present for everyone all the time
• My personal journey to finding peace whether work, motherhood, or self-care takes priority
• A powerful visualization exercise to help you define what peace (not balance) looks like for YOU
• One simple action step you can implement TODAY to start feeling more peaceful immediately

The truth? Sometimes work demands more from you. Sometimes your family needs to be your priority. And sometimes (yes, really!) YOU need to come first. The magic happens when you can flow between these priorities with peace instead of guilt.

Key insights:

1. Inner peace isn't about having everything perfectly balanced—it's about being fully present and at peace with wherever you are in the moment
2. You don't need to quit your job, start a business, or make drastic life changes to find this peace and flexibility
3. Small, intentional shifts can transform how you experience your existing life

Resources Mentioned:

• FREE Calm Mind Blueprint - 5 days of 2-minute journaling to take you from overwhelm to inner peace (includes access to my private podcast!)
• Apply for my limited-time 6-week intensive to create your personalized work-mom-life integration plan: https://www.samanthapenkoff.com/assessments/2148452751

I hope you feel a sense of relief letting "balance" off the hook and embracing inner peace instead. Subscribe to the podcast for more tips on enjoying your everyday life without sacrificing what matters most!

Ever feel like you're constantly choosing between crushing it at work and being fully present with your kids? 🌪️ That corporate ladder you've spent a decade climbing suddenly feels like it's leaning against the wrong wall?

In this power-packed 5-minute journal session, I'm challenging the myth of "having it all" and replacing it with something way more powerful: having inner peace regardless of which area of your life takes priority on any given day.

In this episode, you'll discover:

• Why the traditional concept of "balance" is setting ambitious career moms up for failure
• How to identify which specific areas of your professional and personal life are creating the most emotional drain
• My framework for envisioning what true integration (not just balance) looks like for YOUR unique situation
• Actionable steps to implement immediately that create flexibility without quitting your job

Let's be real—some days your career will take center stage, other days your kids will need more from you. The magic happens when you can flow between these roles without the crushing guilt or feeling like you're failing at both.

Journal Prompts for Ambitious Working Moms:

1. What specific areas of your life feel most out of alignment right now? (Work advancement, time with kids, personal health, relationships)
2. Where do you feel your strongest emotions when out of balance? (Example: guilt when working late, resentment when missing work opportunities for family)
3. Pick the 2 most important areas and envision what true integration between them looks like for YOU
4. Create your action roadmap—what specific changes would help you feel more peaceful in both roles?

This mini-session is just the beginning. With my private clients, we go deeper into implementing these changes and working through the limiting beliefs that arise as you create this new way of thriving in both worlds.

Resources Mentioned:

• FREE Calm Mind Blueprint - 5 days of 2-minute journaling to go from mental overwhelm to inner peace (includes access to my private podcast!)
• Apply for my limited-time 6-week intensive program to create your personalized work-mom integration plan: https://www.samanthapenkoff.com/assessments/2148452751

Make sure you've subscribed to catch next week's full episode on Balance!

Have you ever stopped to think "am I proud of myself & the life I'm building?" In this episode of Journal Entries, I revisit a recent, vulnerable journal entry that completely shifted my perspective on pride and self-worth.

I explore what it truly means to feel proud of your life choices versus simply following expectations or checking boxes.

Through my own breakthrough realization during a lunar eclipse journaling session, I discovered the profound difference between complying with others' expectations and making choices that authentically align with who I am. This unexpected insight about pride might just change how you view your entire life!

• The surprising lunar eclipse journal prompt that sparked my breakthrough 💭
• Why college achievements and corporate success didn't fill me with genuine pride
• The specific life moments I feel most proud of (and why they weren't the "expected" ones)
• How to distinguish between pride in compliance versus pride in conscious choice
• 4 powerful self-reflection questions to determine if you're truly proud of your daily life
• The connection between authentic pride and modeling emotional well-being for your children

As a single mom building a business from scratch during sleepless nights and toddler meltdowns, I've realized that true pride comes from listening to my inner voice and having the courage to follow it—even when it's challenging. I'm sharing this journey with you in hopes that it helps you find your own path to pride and fulfillment.

This isn't about adding more to your overwhelming to-do list! It's about making conscious choices that feel authentically yours and finding pride in your unique journey.

• 6-week private coaching intensive for women feeling stuck or unfulfilled: https://www.samanthapenkoff.com/assessments/2148452751

If this episode resonated with you, please screenshot and share it on your Instagram or Facebook stories and tag me @samantha.s.says! I love seeing who's tuning in, and your ratings and reviews help this show reach more women who need to hear these messages. 💓

02:00 The Lunar Eclipse Journaling Prompt That Changed Everything

04:36 The Moment I Realized What True Pride Actually Feels Like

08:13 What I Want My Son to Know About Real Achievement

12:13 The 4 Questions to Uncover If You're Truly Proud of Your Life

14:21 Coaching and Overcoming Emotional Barriers

Do you feel like you're carrying an invisible backpack of worries, thoughts, and emotional weight that's slowing you down? 🎒

In this week's 5-minute journaling session, I'm giving you permission to set down ONE thing that's been weighing on you. Because here's the truth—we're not meant to carry everything. Some things deserve to be released, and doing so creates the mental space you need to move forward with clarity and purpose.

In this episode, you'll discover:

• The powerful shift that happens when you give yourself permission to let something go
• A concrete release exercise that moves beyond "just think positive"
• How release creates room for what actually matters to you

This is the third episode in our decluttering series, where we're creating space—both emotionally and mentally—for what truly serves you. Last week we released others' expectations, the week before we identified emotional clutter, and this week we're taking action to release what's no longer serving you.

Journal Prompt Flow:

1. What's one thought, worry, or emotional pattern that's been taking up significant space in your mind lately?
2. What would become possible for you if you weren't carrying this particular burden?
3. Write a short release statement: "I give myself permission to let go of ____ because ____."
4. What's one small action you can take today that represents this release?

Whether it's releasing expectations of perfect motherhood, letting go of resentment in a relationship, or freeing yourself from comparison on social media—this simple prompt flow will help you put down what's been weighing you down.

Resource Mentioned: Download the Calm Mind Blueprint & Start the 5 Day Journaling Challenge

Need more support in releasing what's overwhelming you? My FREE Calm Mind Blueprint offers 5 powerful prompts to help you fully process emotions and situations so you can move from overwhelm to clear direction. Get access to journal prompts in the form of a 5-day journaling challenge plus my private podcast with guidance through each step.

Download the Calm Mind Blueprint & Start the 5 Day Journaling Challenge

Remember, mama—letting go isn't giving up. It's making room for what matters most. What will you release this week? ✨

Ever found yourself stuck in an endless loop of "should I or shouldn't I" when it comes to your career? 🤯 That's exactly where I was before discovering the ONE question that changed everything and learned how to strategically journal through decisions!

In this candid episode, I'm sharing how I spent MONTHS agonizing over a career decision that my gut knew in seconds. This journey taught me powerful lessons about trusting myself, breaking free from other people's expectations, and finally making moves that aligned with what I truly wanted.

If you've ever created endless pro/con lists, asked everyone's opinion except your own, or found yourself paralyzed by fear of making the wrong move...this one's for you! 💗

Chapters:

[0:00] My personal "decision paralysis" story that triggered how I now make decisions in 10 seconds

[6:03] Why traditional decision-making methods (like pro/con lists) are actually keeping you stuck

[11:46] The ONE thing you need to make decisions quicker

[15:40] The #1 question to stop overthinking & reconnect you with your inner voice

[16:10] Real-life client transformation: from overwhelm & burnout to balance without quitting your job

[20:12] How & when sabotage comes into play when decision-making

What You'll Learn:

👉 The emotional reality of making big career decisions (and why it's rarely about the job itself)

👉 How I used strategic journaling to break through decision paralysis and finally trust myself

👉 Why asking everyone for advice might be the exact thing keeping you from clarity

👉 The surprising shift in perspective that comes when you ask yourself the right question

👉 How to make decisions that your future self will thank you for (in about 10 seconds vs. 10 months)

Resources:

• Download the free Calm Mind Blueprint: https://www.samanthapenkoff.com/calm-mind-pod
• Questionnaire for 6-Week Decision Clarity Coaching Intensive: https://www.samanthapenkoff.com/assessments/2148452751

I'd love to hear your thoughts on this episode! Did the #1 question help you gain clarity? DM me on Instagram @samantha.s.says or leave a review to let me know.

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 catch yourself making decisions based on what others might think? 👀 Or maybe you're avoiding something you actually WANT to do because of how someone else might react?

In this week's 5-minute journaling session, I'm tackling a topic that came directly from one of our Journal Entries listeners—how the expectations of others can secretly control our decisions without us even realizing it!

Let's be real—the reason you feel stuck isn't because you lack information or options. It's because somewhere along the way, you've disconnected from trusting YOURSELF. (Whew, that hit home for me too!)

In this episode, you'll discover:

• Why you might be making choices based on perceived judgments rather than what you truly want
• How to identify if those judgments are real or just stories you're telling yourself
• The freedom that comes from imagining a life where you act without fear of others' opinions
• A powerful 5-minute journaling flow to break free from expectation-based decisions

I also share how this exact topic is explored more deeply in my FREE Calm Mind Blueprint—my step-by-step process for working through ANY big emotion or situation to find clarity and peace.

Journal Prompt Flow:

1. Identify something you're doing (or not doing) because of someone else's perceived judgment
2. Question whether these judgments are real or assumed—what proof do you have?
3. Imagine what you'd do differently if you had everyone's full support

Whether you're hesitating to change careers, speak your truth in a relationship, or pursue a passion project, these prompts will help you separate YOUR desires from others' expectations.

Resource Mentioned:

Get my FREE Calm Mind Blueprint with 5 powerful journal prompts to process any emotion or situation and go from overwhelm to inner peace. Use them all at once or as a 5-day challenge (just 2 minutes a day), plus get access to my private podcast for guidance through each prompt.

Click here to access the Calm Mind Blueprint

How to Break Free from Productivity Addiction & Start Manifesting as a Mom

Have you ever felt like you're stuck in a cycle of productivity, constantly doing everything for everyone else while your own dreams sit on the shelf? This week, I chat with Gabby Bosnic, toddler mom, yoga teacher, and founder of Serene Moms Online Wellness Studio, about the unexpected path to manifestation that no one talks about.

🌟 What you'll learn in this episode:

• The surprising reason why high-achieving moms struggle to manifest their desires (it's not what you think!)
• Why somatic yoga might be the missing piece in your self-care routine
• The #1 journaling technique to start manifesting effectively TODAY
• How to recognize when you're self-sabotaging through productivity addiction
• The uncomfortable truth about letting go of what no longer serves you
• Why feeling grief is actually a GOOD sign in your manifestation journey

Gabby shares her personal journey from rigid ballet dancer to somatic yoga teacher, including her struggles with Hashimoto's thyroiditis and the emotional barriers she faced while adjusting to motherhood. Her story perfectly illustrates why so many of us high-achieving women resist the very changes we claim to want!

The hardest part of your manifesting journal process? According to Gabby, it's the acceptance. "Most people don't want to admit what they really want because they're scared what others might think or what else it might mean for themselves."

• Follow Gabby on Instagram: https://www.instagram.com/serenemoms
• Click for free yoga class & meditation from the Serene Moms Online Wellness Studio
• Isla Mujeres Mexico Retreat (June 2024): DM Gabby for details

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 your mind is too full of everyone else's needs to even know what YOU need anymore? 👀

In this episode, I'm sharing my personal journey through one of life's biggest transitions—divorce with a 10-month-old and suddenly becoming a single mom with full custody. Despite the overwhelm and overstimulation, I discovered something life-changing: how to find clarity and peace through intentional journaling, even in just 5 minutes.

I know what you're thinking—"Sam, I don't have time to journal!" But what if I told you that the quickest path to feeling less overwhelmed starts with just 5 minutes of emotional decluttering? That's exactly what I'm walking you through today.

In this episode, you'll discover:

• My 3-part method for identifying emotional clutter that's keeping you stuck in overwhelm
• How to complete an effective emotional "braindump" (even when you have a toddler interrupting!)
• A simple body scan technique to connect physical tension with hidden emotions
• How to analyze your own journaling to find patterns you might be missing
• Why Pinterest journal prompts aren't serving you (and what to do instead!)

I'm sharing the exact process that helped me transition from feeling stretched thin to experiencing genuine presence and peace, even while single parenting. This isn't about toxic positivity or ignoring tough emotions—it's about sorting through them efficiently so you can show up as the mom you want to be.

Journal Prompt Flow:

1. Emotional braindump: What's on your mind right now? (to-do lists, work stress, family dynamics)
2. Body scan: Where are you holding tension? What emotion might that represent?
3. Pattern analysis: What words, names, or situations appear repeatedly in your braindump?
4. Next step once you've identified your "heavy hitters"? Follow the 5 prompts (either all at once or one/day) outlined in the [free download] Calm Mind Blueprint.

Resource Mentioned:

• Calm Mind Blueprint: My FREE 5-day challenge with powerful prompts to work through emotions, gain clarity, and create action steps. Get access to journal prompts plus a private podcast with guidance through each prompt. Click here to start the Calm Mind Blueprint & get access to the Private Podcast