Beyond Awareness: Closing the Gap Between Knowing and Doing

Ever done something for one reason, only to discover it gave you something completely unexpected? 🤯 That's exactly what happened when I froze my eggs last year!

In this vulnerable episode, I'm sharing how preserving my fertility options ironically freed me from wanting to have more children. This journey taught me powerful lessons about releasing control, redefining self-care, and embracing what's right in front of me instead of constantly chasing the "next thing."

If you've ever felt stuck in perfectionism, overwhelmed by life's expectations, or caught in that cycle of always planning for what's next instead of enjoying what's now...this one's for you! 💗

Chapters:

[1:21] Why I decided to freeze my eggs at 36 years old

[7:26] Unexpected realizations & how to journal through anxiety (starting at 8:10)

[11:13]How getting my eggs frozen changed my perspective on having kids

[14:55] Ways I reduced the need for control, perfectionism, over-achieving and restlessness (sabotage patterns)

[17:13] How to get time to slow down with your kids

[19:50] Invite to the Self Sabotage Detox group coaching program starting March 10th

👉 The emotional reality of making big life decisions after divorce (and grieving the life you thought you'd have)

👉 How I used strategic journaling to overcome intense anxiety during my egg-freezing process (this works for any anxious moment!)

👉 Why asking for help was one of the hardest (and most necessary) parts of my journey

👉 The surprising shift in perspective that came after securing my "backup plan"

👉 How this experience transformed my approach to dating, perfectionism, and self-care

• Where might you be holding too tightly to a plan or timeline in your life?
• What would feel different if you secured an option but released the need for it?
• How is perfectionism or control showing up in your daily life right now?
• What "next thing" mentality might be keeping you from enjoying what's already in front of you?

• My divorce story "The One Where She Chose Herself"; Episode 4: Listen on Spotify
• Egg Freezing & Egg Retrieval Process: Episode 59
• "Worst-case solution" journaling technique (detailed at 8:10)
• Join the Self Sabotage Detox by Friday March 7th (capped at 6 women only): https://www.samanthapenkoff.com/offers/Sk7EDxEt/checkout

I'd love to hear your thoughts on this episode! Did any part of my story resonate with you? DM me on Instagram @samantha.s.says or leave a review to let me know.

More Ways to work with Samantha:

1:1 coaching: Now accepting applications, 4 spots open. Apply here.

Self Sabotage Detox: A 5-month group coaching program where you'll identify the areas of your life that you sabotage your peace, presence & connection with others. You'll learn how to disrupt those patterns in real-time and have the support of a community of women to hold you accountable so that you're in control of your emotions & days. Click to enroll for the Spring cohort.

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!

Peace isn't about having a perfect life - it's about finding your way back to yourself when life feels like too much. In this gentle 5-minute guided journal session, we're creating pockets of peace right where you are, no meditation room required.

What You'll Experience:

• Recognition of your natural peaceful moments
• Understanding of your peace disruptors
• Simple ways to create calm in chaos
• Practical peace-finding techniques for busy lives

Journal Prompts Featured:

1. When was the last time you felt truly at peace?
2. What consistently pulls you away from feeling peaceful?
3. What's the smallest way you could create peace today?

Ready to discover deeper emotional peace?

Download the free Calm Mind Blueprint - a guided 5-day experience that builds on today's practice. This transformative journaling framework includes daily voice guidance, targeted prompts, and community support to help you move from overwhelm to lasting inner peace.

Click here to download your free Blueprint and continue your journey to emotional freedom.

Resources Mentioned:

• The Calm Mind Blueprint: https://www.samanthapenkoff.com/calm-mind-pod
• ❤️ February's Self-Doubt to Self-Trust breakthrough theme inside Emotionally Empowered: click for a 7 day free trial!

Are you constantly checking work emails after hours? Taking on extra projects to prove your worth? Striving for perfection in everything you do? In this eye-opening episode, I'm peeling back the layers on how being an overachiever might actually be holding you back from the career, relationships and life you truly want.

As a recovering hyper-achiever myself, I share my personal journey of being glued to my phone 24/7 as a health and wellness coach—and how this "dedicated" work ethic was actually sabotaging my relationships and wellbeing. If you're an ambitious mom who feels overwhelmed, stretched thin, or stuck in a cycle of burnout, this episode is for you!

Chapters:

[2:00] Understanding the hyper-achieving pattern and how it shows up in your life

[8:00] Hidden costs of hyper-achieving (how working too hard impacts your career, & relationships)

[13:44] The emotional toll of overachieving

[16:19] Client success stories to stop people pleasing, perfectionism, overthinking & over achieving

[21:15] The 1st step to break free from self sabotage

[29:29] How the Self Sabotage Detox helps to break free from subconscious sabotage in real time

🎯 In this episode, you'll discover:

• The hidden signs your achievement mindset & work ethic is actually self-sabotage
• Why perfectionism and people-pleasing are draining your career potential
• How the constant need to prove yourself impacts your family relationships
• Real-life success stories from clients who broke free from the achievement trap
• Practical strategies to recognize and interrupt hyper-achiever patterns

Plus, I share the exact disruption techniques that helped my client Jess reclaim her priorities as a mom and student, and how Laura learned to trust her work without constantly overdelivering.

Whether you're going through a career transition, feeling overwhelmed by your responsibilities, or simply wondering why success doesn't feel as good as you thought it would—this episode provides the emotional clarity and practical tools to transform your relationship with achievement.

• Self Sabotage Detox Program (starts March 10th): Click here to save $500 + get 2 free private coaching calls
• The Calm Mind Blueprint for processing overwhelm: www.samanthapenkoff.com/calm-mind-pod
• Free Saboteur Assessment: https://www.positiveintelligence.com/saboteurs/

Special podcast listener bonus: Sign up for the Self Sabotage Detox program through this episode link and receive two private coaching calls to discuss your specific sabotage patterns and personalized disruption strategies! [6 spots available]

More 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 find yourself saying you want to make changes but somehow never following through? You're not alone! In this quick 5-minute journaling session, I guide you through identifying the sneaky self-sabotage patterns that might be keeping you stuck.

This episode is perfect for you if you've been:

• Postponing that important conversation
• Wanting to feel differently but not prioritizing actions to make it happen
• Choosing mindless scrolling over activities that would actually fulfill you
• Feeling stuck in overthinking and indecision

I know what it's like to be deep in self-sabotage mode—I did it for years during my transition to single motherhood and building my businesses. That's why I created this bite-sized practice that fits into your busy mom life while delivering powerful clarity.

• How to identify the stories you tell yourself that keep you stuck
• A simple method to recognize how self-sabotage feels in your body
• The one question that instantly reveals what's possible when you release limiting patterns
• A practical action step to move forward TODAY

This journaling practice is designed specifically for busy moms who know they want more peace, presence, and fulfillment but find themselves repeating patterns that keep those desires just out of reach.

Resources Mentioned:

• [FREE] Calm Mind Blueprint: My 5-day journaling challenge for finding peace amidst overwhelm. Get started immediately at samanthapenkoff.com/calm-mind-pod
• Self Sabotage Detox: Ready to break free from self-sabotage patterns for good? Join our transformative group program where we identify, disrupt, and replace self-sabotaging behaviors. Learn more here
• Sabotage Quiz: Discover which sabotage patterns show up the strongest for you https://www.positiveintelligence.com/saboteurs/

More 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 you're "handling it all well" on the outside but internally struggling with mom rage, overwhelm, and disconnection from yourself? You're not alone, mama!

In this powerful episode, I sit down with Motherhood Mentor and somatic healing practitioner Becca Dollard to unpack what's really happening in your body when you feel triggered by your child's meltdowns, and how to actually regulate your nervous system instead of just trying to "stay calm."

Chapters:



What You'll Learn:

• Why high-achieving moms often struggle the most with internal battles
• The surprising truth about mom rage and what your anger is trying to tell you
• How to set loving boundaries that teach your kids without saying a word
• What to do when you're overstimulated and want to yell (practical tips!)
• The real reason you feel like you've "lost yourself" in motherhood
• Understanding somatic boundaries and why they're game-changing for moms

Key Topics We're Diving Into:

• Nervous system regulation for busy moms
• Somatic boundaries (what they are & why they're game-changing)
• Building unshakeable self-trust as a mom
• Transforming mom rage into emotional wisdom
• The truth about dissociation and overwhelm

Resources Mentioned:

• Follow Becca on Instagram: @themotherhoodmentor
• Listen to Becca's Podcast: The Motherhood Mentor
• Click here to listen to my guest episode on Becca's show

Ways to work with Samantha:

1:1 coaching: Now accepting applications, 4 spots open. Apply here.

Self Sabotage Detox: A 5-month group coaching program where you'll identify the areas of your life that you sabotage your peace, presence & connection with others. You'll learn how to disrupt those patterns in real-time and have the support of a community of women to hold you accountable so that you're in control of your emotions & days. Now enrolling for the Spring cohort. Click to reserve your spot.

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!

What does balance really mean beyond the Instagram hashtags? In this honest 5-minute guided journal session, we're redefining balance away from perfectionism and into intentional energy allocation. Instead of trying to do it all, we'll explore what truly deserves your attention right now.

What You'll Experience:

• A fresh perspective on what "balance" actually means
• Permission to release what's draining you
• Clarity on where your energy wants to flow
• Simple steps to shift your daily experience

Journal Prompts Featured:

1. What area of your life feels like it's getting too much of your energy right now?
2. What area is secretly asking for more of your attention?
3. What's one tiny step you could take today to shift that balance?

Resources Mentioned:

• ✨ Download your Calm Mind Blueprint: www.samanthapenkoff.com/calm-mind-pod
• ❤️ Join in on February's Self-Trust theme in Emotionally Empowered: 7 day FREE trial!

Ready to discover deeper emotional peace?

Download the free Calm Mind Blueprint - a guided 5-day experience that builds on today's practice. This transformative journaling framework includes daily voice guidance via a Private Podcast, targeted prompts, and community support to help you move from overwhelm to lasting inner peace.

Click here to download your free Blueprint and continue your journey to emotional freedom.

Feeling depleted, overwhelmed, and like you're running on empty? You're not alone. In this episode, we're breaking down why mental health days aren't fixing your exhaustion and the 4 proven steps to reclaim your energy.

Chapters:

00:00 The truth about mom exhaustion

04:15 Why traditional self care isn't working

08:34 How I went from an anxious, overstimulated mom to calm, motivated & balanced as a single mom

11:00 4 steps to sustainable energy, patience & presence

13:18 Release & reset ritual to regulate your nervous system

19:40 Invite to workshop for overwhelmed moms on finding balance in their everyday lives, without taking time off of work and burning through their PTO

Are you constantly feeling depleted, taking "mental health days" that turn into catch-up days, and wondering why nothing seems to fix your exhaustion? In this episode, I'm sharing my journey from being an overwhelmed single mom working part-time (and still feeling exhausted!) to discovering the surprising truth about sustainable energy that changed everything.

What we cover:

• Why being a "good employee" might be draining your energy 🔋
• The hidden reason self-care Sundays aren't enough
• How to make the shift from survival mode to thriving
• 4 practical steps to feel energized without burning through your PTO
• The counterintuitive approach that helped me stay present instead of mentally spiraling

Key takeaways:

1. Make the reason for change about YOU (not your kids, not your partner)
2. Create a 30-second release & reset ritual
3. Identify & hold boundaries that serve your energy
4. Learn what motivates your self-sabotage

🎯 ANNOUNCEMENT: Join my FREE workshop "Balance Without Burning Your PTO" on Wednesday, February 19th at 12pm EST. I'll be diving deeper into:

• Why taking days off isn't fixing your exhaustion (and what actually will)
• The 4 hidden patterns sabotaging your work-life balance
• My 3-step framework for transitioning from work-to-home while increasing your energy

Register here: https://www.samanthapenkoff.com/balance-pto

Ways to work with Samantha:

1:1 coaching: Now accepting applications, 4 spots open. Apply here.

Self Sabotage Detox: A 5-month group coaching program where you'll identify the areas of your life that you sabotage your peace, presence & connection with others. You'll learn how to disrupt those patterns in real-time and have the support of a community of women to hold you accountable so that you're in control of your emotions & days. Now enrolling for the Spring cohort. Click for an extended payment plan

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!

We're kicking off February with a powerful question: What happens when we override our inner knowing? In this intimate 5-minute guided journal session, I'm walking you through the exact prompts that helped me rebuild trust in myself during my divorce and beyond.

What You'll Experience:

• How to recognize moments when you've overridden your inner wisdom
• Understanding what your body is trying to tell you about your decisions
• Getting clear on what blocks your self-trust
• A simple practice to reconnect with your inner voice

Journal Prompts Featured:

1. Think of a recent decision where you overrode your inner knowing.
2. What would your inner voice tell you about that situation?
3. What got in the way of trusting yourself in that moment?

Resources:

• ✨ Download your Calm Mind Blueprint: www.samanthapenkoff.com/calm-mind-pod
• ❤️ Join in on February's Self-Trust theme in Emotionally Empowered: 7 day FREE trial!

Ready to discover deeper emotional peace?

Download the free Calm Mind Blueprint - a guided 5-day experience that builds on today's practice. This transformative journaling framework includes daily voice guidance via a Private Podcast, targeted prompts, and community support to help you move from overwhelm to lasting inner peace.

Click here to download your free Blueprint and continue your journey to emotional freedom.

More Ways to work with Samantha:

1:1 coaching: Now accepting applications, 4 spots open. Apply here.

Self Sabotage Detox: A 5-month group coaching program where you'll identify the areas of your life that you sabotage your peace, presence & connection with others. You'll learn how to disrupt those patterns in real-time and have the support of a community of women to hold you accountable so that you're in control of your emotions & days. Now enrolling for the Spring cohort. Click for an extended payment plan

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 find yourself in a surface level relationship? Or wondering if the butterflies you feel are actually a sign of compatibility? In this vulnerable episode, I sit down with millennial dating coach Lauren Fondriest to unpack everything from dating anxiety to building lasting partnerships. Plus, I share never-before-told stories about my own journey from marriage to dating again.

Chapters:

[0:00] Navigating Dating & Friendship Changes in Your 30s

[6:00] Red Flag or Green Flag? The Truth About Chemistry vs. Compatibility

[9:00] Stop Settling: How to Date with Intention (& Actually Love Yourself First)

[14:00] Trust Your Gut: What Your Body Is Telling You About That New Guy

[21:00] Anxious About Dating? These 3 Questions Will Change Everything

[29:00] Beyond the Honeymoon Phase: Secrets to a Thriving Marriage

[34:00] The Manifestation List That Actually Works (What to Put On It & What to Leave Off)

Scroll down to hear the new ways we can work together!

💖 In this episode, you'll discover:

• The crucial difference between chemistry and true compatibility
• How to stop the anxiety spiral when waiting for texts
• My personal story of unlearning & rebuilding trust in my voice after divorce
• Expert strategies for dating with intention in your 30s
• Practical tips for identifying and communicating your needs
• The types of qualities that should actually be on your "dream partner" list
• The secret to maintaining a thriving long-term partnership

Key Takeaways:

• Why emotional awareness is crucial for modern dating
• How to trust your intuition in early relationship stages
• The important questions to ask when you're dating in your 30s
• Practical strategies for managing dating anxiety
• Ways to evaluate compatibility beyond initial attraction

Resources Mentioned:

• Dating Identity Mini Challenge - sign up by February 7! https://app.paperbell.com/checkout/packages/117102
• Connect with Lauren: https://www.instagram.com/laurenfondriest

Ways to work with Samantha:

Since this episode aired, some of the offers I mentioned have evolved (or retired entirely!) and what I do now goes even deeper.

Here's where you can take the next step with me:

🧠 The Calm Mind Blueprint — a 2-minute/day strategic journaling practice designed for the woman who craves peace and fulfillment but feels too overwhelmed to slow down long enough to find it. This is your starting place. → Download & start the first prompt now

💡 A Breakthrough Intensive — a 90-minute 1:1 session where we get to the root belief that's been keeping you stuck on autopilot, no matter how hard you've tried to break the cycle. I hold 3 of these a month. → Book your breakthrough

🌿 A Coaching Package — for the woman ready for a full identity shift. Not tips. Not hacks. A real, lasting change in how you show up — at work, at home, in your own head. → Work with me

📍 Local to Western NY? Come to the Leaders Table — a monthly dinner and virtual belief work session for established women in business who are done pretending they have it all together and ready to actually feel like it. → Take a seat

No matter where you are - I'm glad you're here. 💕

Welcome to my BRAND NEW WEEKLY SERIES: Journal with me: Five minute journal prompts where I'll guide you create a full journal entry that goes way deeper than surface level in just 5 minutes. This week, I'll help you go from overwhelm to inner peace.

Finding peace doesn't require hours of meditation or a complete life overhaul. In this focused journaling session, I'll guide you through a powerful 5-minute practice designed to help overwhelmed women reconnect with their inner calm.

These prompts have helped ME through my personal emotional overwhelm and get to a place of sustainable stress relief.

This guided journaling experience helps you:

• Transform overwhelming thoughts into manageable insights
• Locate where stress lives in your body and release it
• Create a moment of peace within your busy day
• Trust your inner wisdom to navigate daily challenges

Perfect for busy moms, working professionals, and anyone feeling stretched thin who wants to experience more peace in their daily lives.

All you need:

• 5 minutes
• something to write (or type!) with

Ready to discover deeper emotional peace?

Download the free Calm Mind Blueprint - a guided 5-day experience that builds on today's practice. This transformative journaling framework includes daily voice guidance, targeted prompts, and community support to help you move from overwhelm to lasting inner peace.

Click here to download your free Blueprint and continue your journey to emotional freedom.

Resources Mentioned:

• The Calm Mind Blueprint: https://www.samanthapenkoff.com/calm-mind-pod

Ways to work with Samantha:

1:1 coaching: Now accepting applications, 4 spots open. Apply here.

Self Sabotage Detox: A 5-month group coaching program where you'll identify the areas of your life that you sabotage your peace, presence & connection with others. You'll learn how to disrupt those patterns in real-time and have the support of a community of women to hold you accountable so that you're in control of your emotions & days. Now enrolling for the Spring cohort. Click for an extended payment plan

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!