Ever catch yourself mindlessly scrolling through your phone when you could be fully present with your kids? OR getting some "me time" in the morning before they're awake?

In this episode, I share the eye-opening conversation I had with an overwhelmed working mom who confessed that a "quick win" she'd LOVE to experience: to use her phone less and be more present in her life.

As busy moms juggling careers, households, and relationships, our phones often become both our escape and our secret saboteur. That quick dopamine hit of checking social media or emails might feel good in the moment, but it's stealing precious time you'll never get back with your family—and with yourself.

🎯 In this episode, we explore:

• How creating a simple 5-second pause between urge and action can transform your relationship with technology
• Which self-sabotage patterns might be driving your phone habits (whether you're a restless type, hyperachiever, avoider, or overthinker)
• A powerful visualization technique that dramatically increases your chances of making different choices

I guide you through specific journaling prompts designed to help you identify your phone habits, understand what's really going on beneath the surface, and create intentional pauses that allow your inner wisdom to emerge instead of drowning it out with digital noise.

Journal Prompt Flow:

1. What moments do you reach for your phone without realizing it, and how does it feel?
2. What are you avoiding in those moments? (Then go deeper—what are you REALLY avoiding?)
3. Imagine creating a 5-second pause before grabbing your phone—what might arise in that space?
4. Pick one time you mindlessly grab your phone and visualize choosing differently

Resources Mentioned:

• Calm Mind Blueprint: Work through overwhelming emotions in just 10-15 minutes or treat it as a 2 minute/day, 5 day challenge (with daily email reminders!)
• Coming next week: Special three-part series on applying Mel Robbins' "Let Them Theory" to your life. SUBSCRIBE to Journal Entries to make sure you tune in!

Click to register for the Free 20-min Journaling Workshop: "How to Feel Like You're Doing Enough" (May 7th at 1:30 PM est)

Ever felt that panic when thinking about stepping away from social media? Or "I could NEVER!" In this raw and revealing episode, I share my journey of taking a full social media detox—deleting Instagram, Facebook, LinkedIn, and even Pinterest from my devices.

I dive deep into the real fears that surfaced (hello, sweaty palms and racing thoughts!) when I decided to disconnect from platforms I've relied on for 12+ years for both business and personal connections. If you've ever felt tethered to your phone or caught in the endless scroll cycle, this episode will resonate deeply.

• The surprising fears that emerged when I decided to delete social media 😰
• The "universe winks" that confirmed I was on the right path despite my anxiety
• 5 powerful lessons I've already learned just days into my detox
• Why most of us have become "insensitive" to genuine connection on social platforms
• Journal prompts to help you examine your own relationship with technology and habits

I also share how this challenge from my business coach to "stop doing the shoulds" completely transformed how I view my business and led to this experiment that's already changing everything!

1. Write a list of your thoughtless daily habits (both good and bad)
2. Which habits have you forgotten the power of?
3. If you could rewrite what these habits mean to you, what would change?

• Calm Mind Blueprint - My free resource with the 5 specific prompts I use to work through big emotions and decisions
• Free 20-min Strategic Journaling Workshop - "How to Feel Like You're Doing Enough" (May 7th at 1:30 PM EST)
• Work with me 1:1 - apply for one of the 2 spots left open in May

Ready to examine your own relationship with social media and rediscover what matters most? This episode might just inspire your own digital reset!

Feeling like there are too many tabs open in your brain? 📂 You're not alone. In this focused 5-minute journaling episode, I'm tackling the #1 emotion I hear from ambitious, goal-oriented working moms: overwhelming overwhelm.

When your to-do list never ends and everyone needs a piece of you, overwhelm isn't just an emotion—it's a constant state of being. But what if 5 minutes with your journal could help you find the breathing room you've been desperately seeking?

⏱️ In this episode, you'll discover:

• How to identify exactly what's causing your overwhelm (it might not be what you think)
• What your overwhelm is actually trying to tell you about your deeper needs
• Small daily moments that secretly feed your stress levels
• How to reclaim just 15 minutes of emotional energy each day (and what to do with it)

I guide you through four powerful prompts designed to help you not just acknowledge your overwhelm, but actually start dismantling it—creating space for genuine peace and presence in your busy life.

1. When was the last time you felt completely overwhelmed? What was happening? (Free write about the situation and emotions)
2. If your overwhelm could speak directly to you about what you truly need right now, what message would it be trying to deliver?
3. What small moments throughout your day unintentionally feed your sense of overwhelm, and which one could you approach differently tomorrow?
4. If you could reclaim just 15 minutes of emotional energy tomorrow, how would you spend it in a way that reconnects you with yourself?

• Free Calm Mind Blueprint: My 5-day journaling challenge with daily prompts and voice guidance to take you from overwhelm to inner peace in just 2 minutes a day. Click here to download it and start your first prompt!

This episode is perfect for the woman who's tired of carrying the mental load for everyone and ready to create space for herself without dropping any balls. Give yourself these 5 minutes—I promise your overwhelm will still be there when you're done, but you'll have a clearer path through it.

You know those times when you question if you're on the right path, or what if you're living someone else's version of your life? In this episode, I sit down with Giovanna Silvestre, founder of Confused Girl in the City and soon-to-be published author, who shares her remarkable journey from deep depression to discovering her authentic self-worth.

Giovanna's story of breaking free from what she calls "the dark night of the LA soul" offers a roadmap for any woman who's feeling stuck, overwhelmed, or disconnected from her true desires.

We dive deep into:

• 💫 How to recognize when you're living based on others' expectations instead of your soul's calling
• 🎒 A powerful visualization technique to release shame and guilt that's been weighing you down
• 📝 The "Loving Yourself Checklist" to overcome imposter syndrome and build lasting self-worth
• 💬 Why speaking up for yourself isn't "crazy" (and how women are redefining relationship dynamics)
• 🌱 The courage to let go of certain dreams to create space for new ones that truly align with your soul

If you've ever questioned your worth, felt lost in the demands of daily life, or found yourself going through the motions on autopilot, this conversation offers practical tools to reconnect with your authentic self and rediscover joy in your everyday experiences.

Resources Mentioned:

• Book Giveaway: Pre-order Giovanna's book "Confused Girl: Find Your Peace in the Chaos" and be entered to win a 2-night oceanfront stay in Maui plus a $100 gift card to her crystal-infused activewear line! Details in the episode | Click here to enter!!
• Pre-order Giovanna's book here
• Follow Giovanna on Instagram @confusedgirlla
• Sam's Calm Mind Blueprint: Start the 5 Day Challenge

Ways to work with Samantha:

1:1 coaching: Now accepting applications, 3 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!

When was the last time you felt genuinely excited about your future? In this special birthday week episode, we're breaking away from the heavier emotions we've been exploring to focus on something many busy moms have forgotten how to feel: anticipation and excitement for what's ahead.

If you've been going through the motions for so long that you can barely remember what lights you up, this episode is your permission slip to dream again. I understand that feeling of disconnection all too well—that moment when someone asks what you're looking forward to and your mind goes blank because you've been focused on everyone else's needs for so long.

✨ In this episode, you'll discover:

• How to reconnect with genuine excitement (even if it feels distant right now)
• A powerful journal prompt to channel messages from your future self
• Small, meaningful actions that align with the woman you're becoming
• How to identify and reclaim parts of yourself that got lost in the chaos of balancing it all

I guide you through four thoughtful prompts designed to help you spark joy and possibility, complete with examples for those who might feel so disconnected they're not sure where to begin.

1. When was the last time you felt a genuine sense of excitement about your future, and what sparked that feeling within you?
2. If your future self (who has found inner peace and fulfillment) could send you a message about what she's most grateful for, what would she say?
3. What small action could you take tomorrow that would align with the woman you're becoming rather than the patterns you've been trying to leave behind?
4. If your birthday wish this year was to reclaim one aspect of yourself that's lost in the chaos of motherhood and career, what would you wish for?

• Free Calm Mind Blueprint: My 5-day journaling challenge to go from overwhelm to inner peace, with daily prompts and voice guidance via private podcast. Click here to start: www.samanthapenkoff.com/calm-mind-podcast

This episode is perfect for the woman who's been so focused on managing everyone else's lives that she's forgotten to dream about her own. Give yourself these 5 minutes to remember who you are beyond your roles and responsibilities.

🎂 It's birthday week on the podcast, and I'm keeping things fun and lighthearted with a "Would You Rather" episode that dives into the impossible choices working moms face daily!

After dropping my son off at the airport for his trip with dad (a bittersweet moment every mom can relate to), I thought we could explore some thought-provoking dilemmas that highlight the juggling act of motherhood and working life. From choosing between uninterrupted work days versus peaceful homes, to deciding whether you'd rather have a personal chef or chauffeur, these questions reveal the trade-offs we make constantly.

Interact by participating

• on Instagram: https://www.intagram.com/samantha.s.says
• on Facebook: https://www.facebook.com/coachsamanthahawley

But here's the important part: I share why you don't actually have to choose between career success and being present with your family. The working moms in my Peace and Confidence Collective are learning to excel at work with clarity and focus, then seamlessly transition to being fully present at home without feeling depleted.

• The mixed emotions of mom-alone time
• Work-life balance scenarios that will make you nod in recognition
• Daily dilemmas every working mom faces (laundry mountains vs. chaotic inboxes!)
• Embarrassing mom moments we all fear (and which I'd rather face)
• Fantasy parenting scenarios we all dream about (personal chef, anyone?)
• How to break free from impossible choices and have fulfillment in all areas

Come play along with me and DM your own answers on social media! This episode reminds us that while these scenarios highlight impossible juggling acts, you don't have to choose between loving your work and being present with your family.

• Instagram: @samantha.s.says
• Facebook: Samantha Hawley
• Peace & Confidence Collective: click here to apply & get no strings attached details!
• Calm Mind Blueprint: 5 day challenge to go from Overwhelm to Inner Peace in 2 mins/day - click here to start!

1:1 coaching: Now accepting applications, 3 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 felt anger bubble up so intensely as a mom that it scared you? You're not alone. In this honest 5-minute journaling episode, I'm tackling the taboo topic that many mothers experience but few talk about: mom rage.

As women, we're often conditioned to suppress anger or feel intense guilt when we experience it—especially as mothers. But what if your anger is actually trying to tell you something important? What if processing it properly could lead to deeper connections with yourself and your family?

🔥 In this episode, we explore:

• The connection between your childhood experiences with anger and your current triggers
• How to identify what's really beneath your rage moments
• Practical ways to release anger energy without causing harm
• Repairing relationships after anger episodes

I walk you through a powerful 5-prompt journal flow that starts by examining your relationship with anger from childhood, then guides you through processing recent rage moments, uncovering unrealistic expectations, finding healthy release methods, and repairing connections with loved ones.

1. How were big emotions handled in your childhood home? Were you allowed to express anger growing up?
2. Think of a recent moment when you felt rage bubble up as a mom. What triggered it? How did you feel it in your body? What thoughts were you having?
3. What expectations are you putting on yourself? What judgments are you feeling or making? Are these things true?
4. How would you love to release your anger? (Get creative with this!)
5. Is there anyone you would like to repair your relationship with after an anger episode?

• Free Calm Mind Blueprint: My 5-day journaling challenge with daily prompts and voice guidance via private podcast. Start the challenge by clicking here.

Give yourself these five minutes to acknowledge your anger without judgment. This is your permission slip to process this powerful emotion in a healthy way that leads to greater peace and connection.

🎧 Is inner peace really possible when you're juggling a career and motherhood? In this "day in the life" episode, I get real about what it actually looks like to maintain calm during those chaotic morning routines and overwhelming mom moments - like when your kids just won't put on their shoes and you're already running late!

Forget the myth of "perfect balance" - I'm sharing how I navigate my own overwhelming moments as a single mom while still finding that elusive inner peace. (Yes, even when I'm muttering "oh my f***ing god" under my breath during stressful mornings!)

• Why "inner peace" isn't about eliminating frustration or floating through your day like a zen goddess
• The exact moment-by-moment breakdown of how I handled a challenging morning with my 4-year-old (without totally losing my cool)
• My practical 2-step method to regulate your nervous system in seconds during stressful moments
• Why affirmations won't actually make you calm (and what will)
• How to respond patiently instead of reacting emotionally when your kids push all your buttons

I'm getting vulnerable about those depleting moments we all experience as moms, while sharing actionable strategies to reclaim your calm even in the most overwhelming situations.

• Calm Mind Blueprint Experience - A free 5-day journaling challenge with daily prompts and voice guidance to help you go from overwhelm to inner peace in just 2-10 minutes a day

If you resonated with this episode, please take a screenshot, share it on social media, and tag me @samantha.s.says - or leave a review to help more overwhelmed working moms discover these strategies!

1:1 coaching: Now accepting applications, 3 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!