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

  • 52. Expressing Emotions Confidently & Safely

    Do you stuff emotions down; and then have exaggerated reactions when you finally express them? That was me - I always felt the need to cry when I was expressing something that made me feel sad, angry or upset. 

    I tap into why that is + how journaling has helped me control my tears (and emotions).

    Journal Prompts:

    • What emotions have you stuffed down recently or in the past?
      • or what triggers you to react?

      • What situations caused those emotions?
      • Normalize emotions by giving yourself *permission* to feel them; accepting yourself for feeling them; validating that the emotion & how you handled the situation was the best that you could at the time.

        • For additional journaling resources, visit: www.samanthapenkoff.com/podcast 

        17 min
      • 51. Creating a Habit out of Journaling + New Years Resolutions

        Happy 2024!! On this episode, you're going to get tangible tips & prompts to help you incorporate journaling into your routine this year. We're covering:

        1. Releasing Your 2023 to open yourself up to an extraordinary 2024
        2. Journaling through setting a resolution this year that you've set in the past but haven't reached.
          – Why haven't you followed through on your past resolution?
          – What can you do this year to ensure that you do follow through?
        3. How to create a habit out of journaling - whether journaling is your resolution or you want to use journaling to achieve your resolution:
          – know your “why” What feeling would you like to get out of it?
          – come up with time of day to journal
          – what does consistency look like for you
          – get the tools Journal that inspires you 
          – ask how you’re feeling, prompt yourself through it by asking more questions 2 resources: 

          4. Resources to help you with what to write & give you more direction in your journal entires:

          Journal Prompt Archive: http://www.samanthapenkoff.com/offers/r6CqvUfr/checkout
          Create Your Calm 5-Day Experiment: http://www.samanthapenkoff.com/calm

          For additional resources, visit: www.samanthapenkoff.com/podcast 

          22 min
        4. 50. 12 Journaling Breakthroughs of 2023

          I'm sharing my 12 lessons from 2023!

          1. Sometimes, you need to remind yourself who the fuck you are.
          2. It’s the best time to journal when you’re too busy or have too much stuff going on.
          3. Journaling helps you make quicker decisions.
          4. Book the staycation.
          5. So many women are stuck feeling reactive - with their kids, employees even with themselves.
          6. Freeing myself from feeling heard in conversations allowed me to speak up louder.
          7. I can choose how I want my day to feel.
          8. It’s safe to feel “negative” emotions.
          9. Two things can be true at once.
          10. The opposite of anxiety is NOT calm/peace…it’s self trust.
          11. I can be treated with respect and kindness AND still stand up for myself irrelevant of the other person's feelings. [Episode 18]
          12. Whenever I feel like I’m suppressing my emotions; I’m disconnected from myself. To reconnect, ask questions. [Episode #45.]

            13. Listeners favorite journaling resources of 2023:

            • Breakthrough Blueprint (goal: work through your emotions):
              http://www.samanthapenkoff.com/offers/sCWKRy5E/checkout 
            • Creating Your Calm 5 Day Journal Experiment (goal: go from chaos to calm & positivity): http://www.samanthapenkoff.com/calm 
            • Journal Prompt Archive (100 prompts based on emotional goals): http://www.samanthapenkoff.com/offers/r6CqvUfr/checkout 
            • 4 spots left for Emotionally Empowered: Rewriting Your Story http://www.samanthapenkoff.com/offers/egLLiyT5?coupon_code=NEWYEAR-NEWME 

              • THANK YOU for listening to Journal Entries this year! I appreciate you and can't wait to see what unfolds in 2024!

              Xoxo,
              Sam

              29 min
            • 49. Work Life Design with Marissa Green

              The final weeks of December feel chaotic and near impossible to "balance" it all. Special guest Marissa Green arrives at the perfect time, to help us calm the chaos through personalized work/life design. She specializes in working with ambitious parents and is cultivating her own community through the Reimagine Ambition podcast!

              Key points to feeling less burnout and more 'flow' in your life:

              1. The power of asking 'why'
              2. Creating a design focused on you and your family instead of work
              3. The mental & tactical side of support

                4. Journal Prompt: What is your relationship with asking for & receiving help? Do you have any beliefs around it?

                To connect with Marissa, you can find her at:

                • For working parents: https://www.reimagineambition.co/
                • For employee support:  https://www.marissagreen.com/

                  • 33 min
                • 48. A NEW Way to Experience Gratitude

                  Journaling affirmations & gratitude is great - however there's a way you can experience it on a deeper level, and it'll FEEL so much better.

                  Here's how:

                  • Move your body
                  • Breath
                  • Visualize specific moments you can be grateful for
                  • BONUS: manifest quicker by experiencing gratitude for a moment that you want to have happen

                    • Emotionally Empowered: Rewriting Your Story Early Bird Registration link (Save $300) 
                    http://www.samanthapenkoff.com/offers/egLLiyT5/checkout?coupon_code=NEWYEAR-NEWME

                    17 min
                  • 47. Journaling Self Doubt into Self Trust

                    Welcome to season 2! Today I'm vulnerably sharing the specific doubts I had as a new mom & as a single mom. I also talk about decision fatigue and how to get out of these negative emotions and move towards self trust.

                    Journal flow:

                    • Validate your emotions & share them with someone you trust
                    • Write out the worst case scenario + solutions
                    • Write out the best case scenario
                    • Celebrate all wins, no matter how shortlived they might be

                      • For additional journaling resources, visit: www.samanthapenkoff.com/podcast

                      For information on Emotionally Empowered: Rewriting Your Story, DM me on Instagram as I build the landing page for you! IG: www.instagram.com/samantha.s.says 

                      24 min
                    • 46. The Scariest Part of Journaling & Prompts to Get Through It

                      Journaling can be scary! It brings up your subconscious thoughts; and once you identify those deep thoughts, desires, etc...you can't turn back. It doesn't happen all at once, though. In this episode, I share how I started viewing my life from a different perspective, started asking better questions & how I tackled the root of my emotions.

                      We talk about the fears of:

                      • What will happen if you uncover something 'big'
                      • What you might write
                      • Someone finding & reading your journal entries

                        • Journal Prompts:

                        1. Why am I afraid to tap into my emotions? What is my biggest fear that i think might be uncovered?
                        2. What is the worst case scenario if I don’t address this area of my life?
                        3. What is the BEST case scenario?
                        4. How am I feeling? What would help me feel better?

                          5. For more information on Emotionally Empowered, click here: www.samanthapenkoff.com/emotionally-empowered 

                          For more journaling resources, click here: www.samanthapenkoff.com/podcast 

                          20 min
                        5. 45. Are You Suppressing Your Emotions? + Journal Prompts to Reconnect

                          This episode is for the Positive Pam who overworks and realizes that she may be avoiding (or minimizing) all that's going on in her life & feeling disconnected from her feelings.

                          We're tapping into subconscious reasons for this + going into the steps below on how to bring awareness to your emotions.

                          Steps & Journal Prompts:

                          1. Stop
                          2. Take a Breathe
                          3. Journal on:
                            • What are you avoiding?
                            • Why are you avoiding that?


                              • More info & registration for Emotionally Empowered: Navigating Tough Seasons with Confidence: 
                              http://www.samanthapenkoff.com/emotionally-empowered

                              For more journaling resources: http://www.samanthapenkoff.com/podcast 

                              Please rate 🌟 & leave a review if you enjoyed this episode!

                              19 min
                            • 44. Journaling through Uncertainty in Relationships

                              The emotional turmoil that comes with feeling like something is "off" in your relationship can stop you in your tracks. This week, I share with you techniques & journal prompts to effectively assess your relationship (and take ownership of your role) so that you can better articulate it and improve life with your partner.

                              Journal Prompts:

                              1. Are there any recurring patterns or issues that I need to address? Can I take any ownership of it; and could a boundary help to fix it?
                              2. How do I envision a healthy and fulfilling relationship for myself?

                                3. "Emotionally Empowered: Navigating Tough Seasons with Confidence" is a 4-week live & interactive group coaching program to sort through your emotions, gain clarity and feel empowered with the direction of your life. We start November 1st; register by October 31st.
                                > More info: https://www.samanthapenkoff.com/emotionally-empowered 

                                 

                                20 min
                              3. 43. Journaling Through Feeling BLAH

                                How you do handle the days where you feel BLAH? What if you had the power to change how you feel? In todays episode, I'm going to walk you through the 4 steps of how to do exactly that!

                                Save this episode for the next time you feel 'blah' and need these reminders.

                                Journal Prompts:

                                1. Identify where it's stemming from
                                2. Journal out the situation, person, details, emotions behind it.
                                3. Write out any new thoughts or beliefs that you'd like to choose for today.
                                4. How can you incorporate those thoughts and beliefs into your day?

                                  5. Sign up for free weekly journal prompts: www.samanthapenkoff.com/prompts 

                                  Additional podcast resources: www.samanthapenkoff.com/podcast  

                                  15 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.