I believe that we’re either intentionally coasting or intentionally living. Brendon Burchard once said that he went through a depressive bout with suicidal thoughts and he came to the realization: “I didn't want to die, i just didn't know how to LIVE.” Here are my 6 tips (and journal prompts) to getting off of autopilot so that you can feel ALIVE again. 1. What does autopilot mean to you? 2. Audit my routines, relationships, health, and environment: what’s working and what isn't? What would my u...
Apr 16, 2024•18 min
You're Invited!! ✍🏼F•R•E•E 5 Day Journaling Workshop 📓. We’ll be journaling through: Monday: Overwhelm / Feeling lighter no matter how busy your life is Tuesday: Frustration / Feeling confident in moving forward Wednesday: Lack of support / Asking & receiving help Thursday: How to journal on the ‘good days’ so you can stay happy Friday: Getting ‘unstuck’ so you can get to the next level 👉🏼Monday April 15 - Friday April 19 👉🏼Everyday @ 12:15-12:45pm EST 👉🏼Join 1, Join them all, or Joi...
Apr 11, 2024•4 min
Imagine how waking up HAPPY would feel...how differently you'd go about your day; how different your interactions with others would be; how different you'd think & feel. In this episode I share 3 tips on how to wake up happy. Free 5-day journaling workshop to work through triggers of emotional fatigue: overwhelm, frustration, lack of support & the desire to get to the next level. You'll feel relief, hope, direction & HAPPINESS: https://www.samanthapenkoff.com/5-day-journaling-worksho...
Apr 09, 2024•21 min
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...
Apr 04, 2024•15 min
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 & j...
Mar 26, 2024•17 min
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 & fulfillmen...
Mar 19, 2024•14 min
This is the much anticipated story of my egg freezing & egg retrieval fertility journey! In this episode, I share: Why I decided to do this The hardest part of it all My symptoms/side effects Symptoms that I felt from my twin's pregnancy Surgery & recovery 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...
Mar 12, 2024•43 min
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...
Feb 27, 2024•14 min
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 ...
Feb 13, 2024•20 min
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. T...
Feb 06, 2024•25 min
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 ; Nation...
Jan 30, 2024•23 min
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: Are you not consistent/stuck or do you not believe it will work/be worth it? Why is it that you don’t believe in that activity working out? What can you do to build belief? Resources to get on my email list: How to start journaling: www.samanthapenknoff.com/find-your-voice Breakthrough...
Jan 24, 2024•20 min
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 ...
Jan 16, 2024•15 min
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 f...
Jan 09, 2024•16 min
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: Releasing Your 2023 to open yourself up to an extraordinary 2024 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? How to create a habit out of journaling - whether jo...
Jan 02, 2024•22 min
I'm sharing my 12 lessons from 2023! Sometimes, you need to remind yourself who the fuck you are. It’s the best time to journal when you’re too busy or have too much stuff going on. Journaling helps you make quicker decisions. Book the staycation. So many women are stuck feeling reactive - with their kids, employees even with themselves. Freeing myself from feeling heard in conversations allowed me to speak up louder. I can choose how I want my day to feel. It’s safe to feel “negative” emotions....
Dec 26, 2023•28 min
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: The power of asking 'why' Creating a design focused on you and your family instead of work The mental &a...
Dec 20, 2023•32 min
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...
Dec 13, 2023•16 min
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...
Dec 05, 2023•23 min
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 Journa...
Oct 31, 2023•19 min
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: Stop Take a Breathe Journal on: What are you avoiding? Why are you avoiding that? More info & registration for Emotionally Empowered: Navigating Tough Seasons wit...
Oct 24, 2023•19 min
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: 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? How do I envision a...
Oct 18, 2023•19 min
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: Identify where it's stemming from Journal out the situation, person, details, emotions behind it. Write out any new thoughts or beliefs that you'd like to choose for today. How can you incorporate those thoughts and bel...
Oct 10, 2023•14 min
Transitions, or 'tough seasons', can be paralyzing. It's tempting to even give up and lose yourself. I'm here to validate what you're going through + provide journal prompts so that you stay true to yourself and live intentionally. Journal Prompts: Define what consistency looks like for you? What is weighing heaviest on your mind/heart right now? The goal of journaling through this: relief. So ask questions about it..what, why, the meaning, "braindump" it all. For the person who is afraid of wha...
Oct 03, 2023•15 min
Did you know that there are different TYPES of journaling? The good news: they each serve a different purpose and are all beneficial. There's no one "best" way. 1. Set intentions for the day / Affirmations: What emotions do I want to feel today? Where should I focus my time today? 2. Decompress from a long day / Brain dumping What did I accomplish today? Who helped you or made you feel happy today? 3. Goal Setting What does success mean to me/look like for me now? Who has achieved this goal alre...
Sep 26, 2023•21 min
The seasons of our lives change, WE change...and that requires different routines to feel our best. What worked for us 5 years ago (or even ONE year ago!) might not work for us right now. Tune in to hear how to adjust your routines, specifically your morning one, to fit your current life! Journal Prompts: What activities would you love to be a part of your morning routine? Which of those activities would you be frustrated if they got interrupted/didn't go as planned? Which of those activities wo...
Sep 19, 2023•15 min
Its sometimes tough to honor our emotions. Chelon walks us through exactly how to do that (spoiler alert: it starts off by acknowledging them) + how she clears emotions so that you can operate from a neutral place. CREATING CALM is our 6 days mini course, filled with journal prompts & energy clearings to create more calm in your life. Check it out here: https://www.samanthapenkoff.com/offers/LWuDhCnY Journal Prompt: First, acknowledge how you're feeling. Then ask yourself: when was the first...
Sep 12, 2023•28 min
Y'all we are BACK with the one and only Judi Holler. This time, we talk about: How to move forward in life using the "yes, and" mindset Who you have to become to get to the next level Stepping outside "the box" & your Sequin Strategy Why the opposite of creativity is rage Journal Prompt: Put down your guard and responsibilities and think: who were you born to be; what were you put here to be or do? Challenge: Go do something COOL then tag us! (samantha.s.says & judiholler) For more info ...
Sep 07, 2023•28 min
If you're questioning your relationship or curious about toxic behaviors in relationships, this episode with Kierstyn Franklin from The Relationship Recovery is a MUST LISTEN! We talk about: Narcissism, Manipulation & Gaslighting (and how to defend yourself from it) Why it's so hard to leave a relationship and why many people go back to relationships Guidance on how to know when to leave a relationship or stay How to mourn & move on from a relationship Click here for more information on ...
Aug 29, 2023•43 min
I had a huge breakthrough in my journal about boundaries; relating my fear around them now to how they were handled in the past. We also dig into how to handle guilt when trying to state our needs. Prompts: What is your "boundary arc/timeline"? What happened when you would try and set a boundary or declare a need in your past relationship (or with your family, friendships, etc). August only, 60% off (only $27) the Journal Prompt Archive: http://www.samanthapenkoff.com/offers/r6CqvUfr/checkout?co...
Aug 15, 2023•19 min
