Beyond Awareness: Closing the Gap Between Knowing and Doing

Beyond Awareness: Closing the Gap Between Knowing and Doing

By Samantha HawleyBusinessEntrepreneurshipHealth & FitnessMental HealthManagement
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Beyond Awareness: Closing the Gap Between Knowing and Doing episodes

  • 62. Journaling for the Total Solar Eclipse & Self Reflection

    The energy around the Total Solar Eclipse is so powerful, which makes it a perfect time to self reflect & journal. Solar eclipses are ideal for releasing whats not serving us and closing doors/completion of things in order to make space for new things that align with our true desires.

    Full list of Total Solar Eclipse Prompts: https://www.samanthapenkoff.com/eclipse-journal-prompts-podcast

    Journal Prompts: 

    • Reflect 

        • How have you been feeling recently - the past year or a few years overall. 
        • What in my life is reaching an end or completion? 


          • Release  
            • What has been consuming most of your mental space lately? Is it beneficial to be thinking of this or is it time to let go?  


                • What type of closure (if any) do you need in order to release it? 

                • Realign 
                  • If I could live my most wildest dream life it would look like this (be VERY specific)…
                  • How can you shift your routine or boundaries slightly to ensure you follow through?


                    • Full list of Total Solar Eclipse Prompts: https://www.samanthapenkoff.com/eclipse-journal-prompts-podcast

                    For additional journaling resources, click: https://www.samanthapenkoff.com/podcast

                    16 min
                  • 61. Reducing Anxiety, Nerves & Fear of the Unknown

                    Have you ever felt anxious, nervous or the fearful of the unknown? Pretending its not there almost makes it worse. In this episode, you'll learn how to reduce anxiety, nerves & fear of the unknown via a quick journaling practice. This will help you feel in control & courageous enough to actually do what you want & in a calm way.

                    I also share what to do when anxiety creeps in
                    + what to do if the worst case scenario does happen

                    Skip ahead to 10:00 min for a rundown of the steps & journal prompts.

                    Journal prompts for anxiety & the unknown:

                    1. What is the worst case situation?
                    2. What is the worst case solution?
                    3. Release
                    4. What is the best case situation? How GOOD can this get?

                      5. For more journaling resources, check out: www.samanthapenkoff.com/podcast 

                      Please rate my podcast if you found it helpful :) 

                      18 min
                    5. 60. How to Be Happy (Mel Robbins + Journal Prompts)

                      Mel Robbins said: "I believe that you want to be happier because you miss being happy. You can only miss things you already know." She shares an approach to get back to your happy self, and while it's a good approach....it would be 10x more effective if she added journaling to it!

                      If we take the time to process these unwanted behaviors from her 'worksheet', we will feel so much more motivated & compelled to start doing the desired behavior again...resulting in more happiness & fulfillment.

                      Activity & Journal Prompts:

                      • What is a feeling that YOU may be seeking?
                      • Create your worksheet where the left side is a list of things you were doing during a time in your life when you felt that way (happy, fulfilled, etc.) &  the right side is a list of things you're currently doing day-to-day.

                        1. Why did you start doing the unwanted habit in the first place? (Or why did you stop doing the desired behavior?)
                        2. How does this behavior or habit make you feel?
                        3. What is the ripple effect if you continue the unwanted behavior?
                        4. What is the best case of doing the desired behavior? What could your life look like and feel like once you adopt this behavior again?

                          5. For more journaling resources, check out: www.samanthapenkoff.com/podcast

                          14 min
                        5. 59. Egg Freezing & Egg Retrieval Journey

                          This is the much anticipated story of my egg freezing & egg retrieval fertility journey! In this episode, I share:

                          1. Why I decided to do this
                          2. The hardest part of it all
                          3. My symptoms/side effects
                          4. Symptoms that I felt from my twin's pregnancy
                          5. Surgery & recovery

                            6. Journal Prompts to help with nerves & anxiety:

                            • What is the worst-case scenario
                            • What is your worst-case scenario solution
                            • Reminder to *release* it now
                            • What is the ultimate best-case scenario?

                              • For more journaling resources, check out: www.samanthapenkoff.com/podcast

                              Please remember to 🌟rate🌟 my podcast!

                              43 min
                            • 58. Leap Year Journal Prompts

                              Happy Leap Year! What if you viewed this extra day as permission to get off of autopilot and do something different; to make your move? In this episode, I go over different types of "leaps" and how to journal through them so that you actually take action...today!

                              Journal Prompt: What leap do you want to take?

                              Journal Prompt Flow:

                              • What is holding you back from taking the leap / What is the scariest part of taking this leap?
                              • What is the worst case scenario? What is the best case scenario? Write it all out!
                              • What would change in your life, for the better, if you were to take this leap?
                              • What would NOT change in your life, if you were not to take this leap? / Where would your life stay the same, in an uncomfortable way, if you were to do nothing?
                              • What are action steps that you can do to make this leap happen?
                              • Choose ONE step to do each day this week (or just one today, depending on what your leap is)

                                • For information on the Unwind & Recreate Workshop in Western NY: www.samanthapenkoff.com/workshop

                                More journaling resources: www.samanthapenkoff.com/podcast

                                 

                                15 min
                              • 57. How to Feel More Love + Journal Prompts to "Do The Work"

                                If you’re feeling unsettled…

                                • In your relationship
                                • Career
                                • Body
                                • Financial situation
                                • Or you’re feeling good in those areas but you just feel STUCK

                                  • It’s safe to say that you don’t LOVE all aspects of your life. 

                                  Which is okay!

                                  You can be grateful for all that’s going well AND want things to change so that you be happier, more fulfilled or just FEEL BETTER.

                                  That’s where you have to “do the work”. But no one ever talks about what that work is! After having my recent transformation that's stuck (glow up..whatever you want to call it), I've discovered the 3 steps that have allowed me to feel fulfilled, truly happy & motivated even as a very busy single mom.

                                  STEP 1. Get clear on not just the change that you want to have happen, but matching that clarity with the self worth that you deserve to…..:

                                  STEP 2. Question your worth

                                  Journal Prompt Flow:

                                  • What is it that I want to have to shift so that I can feel a deeper sense of love for my life?
                                  • Do I think I’m worthy of this?
                                    • If no…why? When was this instilled? Are those things true today? Can I choose differently?
                                    • If yes, why has it been so hard to adopt the behaviors that I need to have in order to make this a reality?


                                      • STEP 3. Love yourself enough to do something different --  write a "braindump" of action items; then circle one thing you can do today.

                                      For more information on my upcoming Unwind & Recreate Journaling Workshop in Wyoming, NY: www.samanthapenkoff.com/workshop 

                                      More journaling resources: www.samanthapenkoff.com/podcast 

                                      Please leave a rating during or after listening! <3 

                                      21 min
                                    • 56. Journaling for the Busy Woman

                                      I always hear: "I don’t have time to journal." After about 2 years of coaching women in their journals + connecting with women who have yet to try it out…I’ve learned that there’s one HUGE MYTH that's preventing them from exploring their emotions & actually feeling better:

                                      “I need 1 hour of uninterrupted time to dive deep…and I just don’t have that with kids, personal responsibilities, etc.”

                                      When you’re viewing journaling from this perspective, and frankly, with this requirement…it. is. a. TASK.
                                      It’s not something that you’re necessarily excited to go do…you’re almost a little stressed.

                                      In this episode, you’ll learn:
                                      - How long it really takes to have an effective journal entry
                                      - How to view journaling as something you get to do vs. have to do
                                      - Journal writing prompts to get you started

                                      Link to the interesting study about how journaling can help you heal faster physically: https://www.ncbi.nlm.nih.gov/pubmed/2...

                                      Journal prompt flow:

                                      Write about a current challenge you’re struggling with.
                                      How does it make you feel?
                                      How is this showing up in your life?
                                      When did it start?
                                      Where are you coming from?
                                      Optional* Where is the other party (person, idea) coming from?
                                      What are possible solutions?
                                      What feels the best / most aligned for you?
                                      What is the first step if you were to take action today?

                                      Resources:
                                      1. How to start journaling (freebie) resource: www.samanthapenkoff.com/find-your-voice

                                      2. 2. Journal Prompt Archive (100 prompts + Mood Tracker) resource: https://www.samanthapenkoff.com/offers/r6CqvUfr/checkout 

                                      25 min
                                    • 55. Journaling to Prioritize Yourself & Experience Real Self Care

                                      My 3 year old son taught me a lesson on how I've been able to feel at peace, organized & optimistic even while being a super active single mom & running 3 businesses.

                                      This week, I share with you exactly how I'm able to manage my day-to-day responsibilities without defaulting to autopilot or survival mode. I also share the difference between faux-self care and "Real Self Care" and how to use journaling to actually feel like yourself again.

                                      Cited: Pooja Lakshmin MD, Real Self Care; National Institute of Mental Health

                                      Challenge: Journal 3x/week for 15 mins

                                      Check-in Journal Prompt Flow:

                                      • How do you feel?
                                      • What’s bubbling up?
                                      • What’s weighing heavy on you?
                                      • What do you need?

                                      Free resource: www.samanthapenkoff.com/find-your-voice 

                                      Updated free resource Calm Mind Blueprint - www.samanthapenkoff.com/calm-mind-pod

                                      DM me at www.instagram.com/samantha.s.says with your self care action item this week!

                                      23 min
                                    • 54. Are You Stuck, Or Do You Not Believe It'll Be Worth It?

                                      Do you feel stuck in life? Or frustrated because you're not following through on something you want to be doing? Today, I pose a question to you that might change your mindset and get you to MOVE!

                                      Journal Prompts:

                                      1. Are you not consistent/stuck or do you not believe it will work/be worth it?
                                      2. Why is it that you don’t believe in that activity working out?
                                      3. What can you do to build belief? 

                                        4. Resources to get on my email list:

                                        • How to start journaling: www.samanthapenknoff.com/find-your-voice
                                        • Breakthrough Blueprint (working through big emotions): http://www.samanthapenkoff.com/offers/sCWKRy5E/checkout
                                        • Weekly (yes, now weekly) journal prompts: http://www.samanthapenkoff.com/prompts 
                                        • More resources: www.samanthapenkoff.com/podcast 

                                          • 20 min
                                        • 53. Emotional Goals + Journal Prompts for Each

                                          What if our goals didn't have to be so...tangible? What if we decided that our goal was to be less stressed; speak up more; or get motivated again? We can do that in our journals and I'll show you how by giving you one prompt for each emotional goal from the Journal Prompt Archive!

                                          Journal Prompts split up by emotional goals:

                                          • Overwhelm: What can you let go of? What isn't yours to 'carry'?
                                          • Stress: Write a letter (that you'll never send) to the person or thing that's stressing you out and vent with honesty.
                                          • Communication: If I could say anything to anyone without fearing their reaction, I would say...
                                          • Self Sabotage: if you believed that rejection was redirection, how did a past rejection benefit you?
                                          • Health/Career/Inspiration: When were you most inspired in life? What did that look like? What did that feel like? What exactly were you doing?
                                          • For when you feel good: If you finally gave yourself credit, what would you celebrate yourself for?
                                          • To better understand yourself: List three experiences from your childhood that stick out. Write them down; what do you remember about them?

                                            • Link to Breakthrough Blueprint: https://www.samanthapenkoff.com/offers/sCWKRy5E/checkout

                                            Link to Journal Prompt Archive: https://www.samanthapenkoff.com/offers/r6CqvUfr/checkout

                                            Other resources: https://www.samanthapenkoff.com/podcast

                                            16 min

                                          About Beyond Awareness: Closing the Gap Between Knowing and Doing

                                          From the publisher's feed

                                          Beyond Awareness (formerly Journal Entries) is for successful women in leadership and business who know exactly what they need to do but can't make themselves do it.