Journal Entries

Samantha Hawley | Inspired by Brene Brown, Glennon Doyle, Marie Forleo, Hillary Kerr, Mel Robbins
  • 5,0 (24)
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Journal Entries is the podcast for ambitious women in business and leadership who want to stop bringing their work stress home. Host Samantha Hawley, MBA and Clarity Coach, specializes in the ripple effect — how your internal state at work directly impacts your patience, presence, and peace at home with your family. If you're making $100k+ but find yourself snapping at your kids after a tough workday, overthinking during bedtime, or feeling like you can't turn off "boss mode" — this podcast will help you master the transition from boardroom to living room. Because success shouldn't cost you your sanity or your family connection.

  1. HÁ 1 DIA

    195. How to Journal Through Overwhelm | 5 Min Prompts for When You're Drowning

    When you're drowning in your to-do list, the last thing you need is another task. But what if four quick questions could help you actually breathe again? You're tired of being everyone's lifeline. 🛟 You're exhausted from keeping all the balls in the air. And somewhere between your overflowing inbox and your kid's forgotten permission slip, you started holding your breath — waiting for something to fall apart. This episode isn't about gratitude lists or adding more to your plate. It's about using the right questions to shift what's happening inside so you can stop spinning and start seeing clearly. You'll journal through: What actually feels out of control (and how it's showing up in your body)The real fear underneath trying to hold it all togetherWhere this drowning pattern started—and what you did to survive it back thenWhat you could release today that wouldn't cause the disaster you're imagining Strategic Journal Prompts (extended in the episode): Prompt 1: What feels most out of control in your life right now? Prompt 2: If you stopped trying to keep all of these balls in the air, if you just let one drop, what are you terrified would actually happen? Prompt 3: Think back to the first time in your life that you remember feeling this same drowning sensation. And the key question: what did you do then to try and stay afloat?Prompt 4: Write this at the top of your page: "What if I'm not actually drowning? What if I'm just holding my breath?" What is one thing that you could stop white-knuckling today that wouldn't actually cause the disaster that you fear? After these four prompts, you'll stop white-knuckling your way through the day. You'll see what you're actually afraid of — and realize you've been holding your breath for no reason. Resources Mentioned:90 min Breakthrough Intensives: We get to the root of what keeps you performing instead of enjoying. Plus a 30-minute follow-up call 2 weeks later. https://www.samanthapenkoff.com/offers/LN9xep94Free Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-pod Work with me:Private Coaching - 2 open spots: www.samanthapenkoff.com/privatecoachingClarity Call: https://calendly.com/samanthasays/clarity-call Connect with Sam: Instagram | Facebook | Reply to my newsletter

    8min

  2. HÁ 3 DIAS

    194. How to Calm Your Nervous System Without Adding More to Your Plate

    The meditation apps aren't working. The bubble baths feel like another task. That morning routine everyone swears by? You're too exhausted to even start it. And somehow, you're still sitting at your desk at 9pm with your heart racing, completely fried from the day. My client sent me a screenshot of her Oura Ring Results last month — during our one-hour coaching call, her stress level dropped to "restored." The lowest it had been all day. We weren't meditating or doing breathing exercises. We were talking about company policies, team structure, and how to stop putting out fires at work. Her nervous system regulated while we strategized the hard stuff. After listening, You'll then know: Why your body stays in fight-or-flight even when you're "doing everything right"The two gut fears that keep you from getting the support you actually needHow to stop making decisions from overwhelm (so your nervous system can finally exhale) Stop blaming yourself for not meditating enough — and start addressing what's actually keeping your stress high. Resources Mentioned:90 min Breakthrough Intensives: We get to the root of what keeps you performing instead of enjoying. Plus a 30-minute follow-up call 2 weeks later. https://www.samanthapenkoff.com/offers/LN9xep94Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-pod Work with me:Private Coaching - 2 open spots: www.samanthapenkoff.com/privatecoachingClarity Call: https://calendly.com/samanthasays/clarity-call Connect with Sam: Instagram | Facebook | Reply to my newsletter

    17min

  3. 6 DE NOV.

    193. What to Do When You're Burnt Out But Still Have to Keep Going | 10 Min Journal Prompts

    You wake up tired. You go to bed tired. And somehow, between those two points, you’re still holding it all together — work, kids, home, expectations — even though your body keeps whispering, “I can’t do this anymore.” If you’ve been pushing through the fog and telling yourself you’ll rest “after this week,” this one’s for you. Burnout isn’t just about doing too much; it’s about carrying too much alone. And when you’re in survival mode, rest can feel impossible — or even unsafe. In today's journal session, you’ll get space to pause and reconnect with yourself — not to fix the burnout overnight, but to finally name what’s really draining you and what you actually need. These prompts are designed to help you see the emotional patterns underneath the exhaustion, not just the packed calendar. Journal Prompts: What specific moments this week made you feel the most depleted?If your burnout disappeared tomorrow, what would need to change — and what feelings might surface if it did?What would shift if you only gave 70% instead of 110% for the next three days? Press play, grab your journal, and give yourself 10 minutes to breathe again. Resources Mentioned:90 min Breakthrough Intensives: We get to the root of what keeps you performing instead of enjoying. Plus a 30-minute follow-up call 2 weeks later. https://www.samanthapenkoff.com/offers/LN9xep94Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-pod Work with me:Private Coaching - 2 open spots: www.samanthapenkoff.com/privatecoachingClarity Call: https://calendly.com/samanthasays/clarity-call Connect with Sam: Instagram | Facebook | Reply to my newsletter

    12min

  4. 4 DE NOV.

    192. Why Your Body Won’t Heal After a Toxic Relationship

    You've tried the probiotics. The massage appointments. The elimination diet. The therapy. You left the toxic relationship months (or years) ago. So why is your body still a mess? Here's what nobody tells you: your body remembers what your mind wants to forget. Those chronic symptoms you can't shake? The digestive issues, the tension that won't release, the pain that moves around for no reason? Your body isn't broken. It's trying to tell you something. In today's episode, I'm speaking with Maura Eliza about the mind-body connection most doctors don't understand — and why healing your nervous system might be the missing piece you've been looking for. What You’ll Reflect On: Why symptoms can be messengers (not malfunctions) — and what they're actually trying to tell youHow unresolved trauma from a toxic relationship can create physical symptoms that won't respond to traditional treatmentWhat German New Medicine reveals about the real root cause of chronic health issuesHow to start listening to your body differently (instead of fighting it) After this episode, you'll stop thinking your body is attacking you — and start seeing it as an ally trying to get your attention. And that shift changes everything. Don't forget to Tag us on Instagram if this episode hits different. We see you. Resources Mentioned:Connect with Maura: https://www.instagram.com/flex.health.with.mauraThe Vibrant Way program — https://thevibrantway.com/Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-pod Work with me:90 min Breakthrough Intensives: We get to the root of what keeps you performing instead of enjoying. Plus a 30-minute follow-up call 2 weeks later. https://www.samanthapenkoff.com/offers/LN9xep94Private Coaching - 2 open spots: www.samanthapenkoff.com/privatecoaching Connect with Sam: Instagram | Facebook | Reply to my newsletter

    28min

  5. 30 DE OUT.

    191. Why You Can’t Celebrate Yourself (Even When You’ve Earned It)| 10 Min Journal Prompts

    You finally did the thing — got the promotion, hit the goal, made it through another hard week — but instead of feeling proud, you're already asking, "What's next?" Why is it so hard to just pause and celebrate yourself? My client Kristi became CFO after 3 years of working toward it. When she told me, she said, "So I guess that means I'm officially the CFO"—like she'd just completed another Tuesday task. No excitement. No pride. Just... what's next? If you're someone who keeps raising the bar higher every time you reach it, you're not alone. Most high-achieving women were taught that humility and hustle matter more than satisfaction. So even when you've earned the right to rest or be proud, it feels... uncomfortable. Like celebrating might make you lazy, or ungrateful, or seen as "too much." Journal Prompts:What’s the last thing you accomplished that you didn’t celebrate?When you think about celebrating it, what thought immediately follows?If your child achieved the same thing, what would you tell them to believe about their worth?What are you afraid might happen if you actually celebrated your wins? These 10 minutes will help you see how the pattern started—and what it's costing you. Not just celebration, but the ability to feel successful no matter what you accomplish. Resources Mentioned:Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-pod90 min Breakthrough Intensives: (We get to the root of what keeps you performing instead of enjoying. You leave with a custom plan to feel fulfilled at work and present at home. Plus a 30-minute follow-up call 2 weeks later.) https://www.samanthapenkoff.com/offers/LN9xep94 Work with me:Free Clarity Call: https://calendly.com/samanthasays/clarity-callPrivate coaching - 2 spots left: https://www.samanthapenkoff.com/privatecoaching Connect: Instagram | Facebook | Reply to my newsletter

    12min

  6. 28 DE OUT.

    190. Why Investing in Your Leadership Actually Makes You a Better Mom

    You love your kids more than anything… but sometimes it feels like every ounce of energy you pour into them leaves nothing for you. And on the rare days you do want to focus on yourself — a class, a coach, even just quiet time — that whisper of guilt shows up: “Shouldn’t I be doing something for them...or for work...instead?” Most women I work with tell me they feel selfish spending money or time on themselves. But what if investing in your own leadership, clarity, and growth is actually the most selfless thing you could do? Not because it sounds good, but because it literally ripples into every area of your life. In this episode (celebrating 3 years of Journal Entries!), you'll hear: Why the "selfish vs. selfless" question is the wrong one to askThe two types of fear (and which one means you should actually say yes)How my $2,500/month business coach investment led to this podcast existingThe Bali retreat I didn't take — and why I still think about it After listening, you'll stop apologizing for wanting more. You'll see that investing in yourself isn't taking from your family or team — it's giving them the best version of you. Resources Mentioned:Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-pod90 min Breakthrough Intensives: https://www.samanthapenkoff.com/offers/LN9xep94 Work with me:Free Clarity Call: https://calendly.com/samanthasays/clarity-callPrivate coaching - 2 spots left: https://www.samanthapenkoff.com/privatecoaching Connect: Instagram | Facebook | Reply to my newsletter

    16min

  7. 23 DE OUT.

    189. How to Lower Holiday Stress & Stop Feeling ‘ON’ All the Time | 10 Min Journal Prompts

    You keep telling yourself you should be excited — the holidays are coming, right? But instead of peace or joy, it just feels like one long performance. Like no matter how early you start or how much you cross off the list, you’re still on all the time. You’re managing a dozen invisible jobs — gifts, kids, deadlines, emotions — while trying to be grateful and present. You want to slow down, but your brain doesn’t know how to stop running ahead. The pressure to make everyone else’s season special is stealing the calm you keep promising yourself. Strategic Journal Prompts: Who am I trying to be for everyone else right now — and what’s it costing me?What would I actually choose to do if no one expected anything?Where do I stay busy as proof that I’m fine?What does being present look like for me this season — not just in theory, but in practice? After journaling through these prompts, you'll understand why you can't seem to turn off—and that awareness alone will help you stop going through the motions and start actually being there. Don't forget to DM me on Instagram (samantha.s.says) or email me (hello@samantha-says.com) and tell me what came up for you — I love hearing what these prompts unlock for you. Resources Mentioned:Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-podBreakthrough Intensives: https://www.samanthapenkoff.com/offers/LN9xep94 Work with me:Free Clarity Call: https://calendly.com/samanthasays/clarity-callPrivate coaching: https://www.samanthapenkoff.com/privatecoaching Connect: Instagram | Facebook | Reply to my newsletter

    15min

  8. 21 DE OUT.

    188. How To See The Blind Spots That Keep You Overwhelmed And Stuck

    You know what you want. You're doing all the "right" things. But somehow, you're still stuck in the same patterns—replaying decisions, second-guessing yourself, feeling like you're working harder but getting nowhere. What if the thing holding you back isn't something you're doing wrong…but something you literally can't see? Your blind spots aren't obvious. That's the whole point. They show up as patterns you keep repeating, decisions you keep avoiding, or reactions you can't quite explain. Today, I'm walking you through exactly how to spot what's been invisible to you—so you can finally move forward without the constant mental fog and decision fatigue. In this episode, you'll discover: Why your blind spots keep you reacting instead of responding (and how that's draining your energy)The most common blind spots that stop ambitious womenThe exact questions to ask yourself when you feel stuck but don't know why (below!)How to stop overthinking every decision by seeing the pattern underneath itWhy awareness alone isn't enough—and what to do after you see the blind spot! After listening, you'll be able to recognize when you're stuck in a blind spot and know exactly what to do about it. No more spinning your wheels wondering why nothing's shifting. The 5 questions to see your blind spot: What am I doing (or not doing) because it’s what I think I “SHOULD” do…and what is the ripple effect?Why is this pattern bothering you so much?By NOT doing the thing you want to be doing, what is this protecting you from? What do you actually care about in your business? What value is at the core of your business? What would happen if you prioritized the thing that you actually care about in your business? Resources Mentioned:Calm Mind Blueprint - my framework for processing emotions and making decisions with clarity: https://www.samanthapenkoff.com/calm-mind-podEpisode 180 to stop controlling your business & kids without everything falling apart. Listen on Apple | Listen on Spotify Work with me:📞 Book a free Clarity Call → https://calendly.com/samanthasays/clarity-call Breakthrough Intensives: → https://www.samanthapenkoff.com/offers/LN9xep94 Connect: Instagram | Facebook | Reply to my newsletter

    19min
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Sobre

Journal Entries is the podcast for ambitious women in business and leadership who want to stop bringing their work stress home. Host Samantha Hawley, MBA and Clarity Coach, specializes in the ripple effect — how your internal state at work directly impacts your patience, presence, and peace at home with your family. If you're making $100k+ but find yourself snapping at your kids after a tough workday, overthinking during bedtime, or feeling like you can't turn off "boss mode" — this podcast will help you master the transition from boardroom to living room. Because success shouldn't cost you your sanity or your family connection.

Informações

  • Criado por
    Samantha Hawley | Inspired by Brene Brown, Glennon Doyle, Marie Forleo, Hillary Kerr, Mel Robbins
  • Anos de atividade
    2022 - 2025
  • Episódios
    195
  • Classificação
    Livre
  • Copyright
    © Copyright 2025 Samantha Hawley | Inspired by Brene Brown, Glennon Doyle, Marie Forleo, Hillary Kerr, Mel Robbins
  • Site do podcast
    Journal Entries

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