Journal Entries

Samantha Hawley
Journal Entries

Journal Entries is a podcast for women looking to peel back the layers, understand why they feel stuck & gain clarity in their life so that they can make positive changes. Your host, Samantha Hawley, believes that you can journal through anything as simple as why it's so hard to stop pressing the snooze button or as trivial as anxiety or why your relationship is struggling. She will help you do this in each Journal Entry (or, episode). Tune in weekly to get tips, tricks and journal prompts as well as hear from guest speakers to help you to uncover your truths, gain clarity and make your move.

  1. 3D AGO

    123. Emotional Decluttering for Busy Moms | 5-Min Journal Prompts

    Ever feel like your mind is too full of everyone else's needs to even know what YOU need anymore? 👀 In this episode, I'm sharing my personal journey through one of life's biggest transitions—divorce with a 10-month-old and suddenly becoming a single mom with full custody. Despite the overwhelm and overstimulation, I discovered something life-changing: how to find clarity and peace through intentional journaling, even in just 5 minutes. I know what you're thinking—"Sam, I don't have time to journal!" But what if I told you that the quickest path to feeling less overwhelmed starts with just 5 minutes of emotional decluttering? That's exactly what I'm walking you through today. In this episode, you'll discover: My 3-part method for identifying emotional clutter that's keeping you stuck in overwhelmHow to complete an effective emotional "braindump" (even when you have a toddler interrupting!)A simple body scan technique to connect physical tension with hidden emotionsHow to analyze your own journaling to find patterns you might be missingWhy Pinterest journal prompts aren't serving you (and what to do instead!) I'm sharing the exact process that helped me transition from feeling stretched thin to experiencing genuine presence and peace, even while single parenting. This isn't about toxic positivity or ignoring tough emotions—it's about sorting through them efficiently so you can show up as the mom you want to be. Journal Prompt Flow: Emotional braindump: What's on your mind right now? (to-do lists, work stress, family dynamics)Body scan: Where are you holding tension? What emotion might that represent?Pattern analysis: What words, names, or situations appear repeatedly in your braindump?Next step once you've identified your "heavy hitters"? Follow the 5 prompts (either all at once or one/day) outlined in the [free download] Calm Mind Blueprint. Resource Mentioned: Calm Mind Blueprint: My FREE 5-day challenge with powerful prompts to work through emotions, gain clarity, and create action steps. Get access to journal prompts plus a private podcast with guidance through each prompt. Click here to start the Calm Mind Blueprint & get access to the Private Podcast

    9 min
  2. 5D AGO

    122. Egg Freezing as a Single Mom: From Fertility Fears to Freedom

    Ever done something for one reason, only to discover it gave you something completely unexpected? 🤯 That's exactly what happened when I froze my eggs last year! In this vulnerable episode, I'm sharing how preserving my fertility options ironically freed me from wanting to have more children. This journey taught me powerful lessons about releasing control, redefining self-care, and embracing what's right in front of me instead of constantly chasing the "next thing." If you've ever felt stuck in perfectionism, overwhelmed by life's expectations, or caught in that cycle of always planning for what's next instead of enjoying what's now...this one's for you! 💗 Chapters: [1:21] Why I decided to freeze my eggs at 36 years old [7:26] Unexpected realizations & how to journal through anxiety (starting at 8:10) [11:13]How getting my eggs frozen changed my perspective on having kids [14:55] Ways I reduced the need for control, perfectionism, over-achieving and restlessness (sabotage patterns) [17:13] How to get time to slow down with your kids [19:50] Invite to the Self Sabotage Detox group coaching program starting March 10th What You'll Learn:👉 The emotional reality of making big life decisions after divorce (and grieving the life you thought you'd have) 👉 How I used strategic journaling to overcome intense anxiety during my egg-freezing process (this works for any anxious moment!) 👉 Why asking for help was one of the hardest (and most necessary) parts of my journey 👉 The surprising shift in perspective that came after securing my "backup plan" 👉 How this experience transformed my approach to dating, perfectionism, and self-care Journal Prompts to Reflect On:Where might you be holding too tightly to a plan or timeline in your life?What would feel different if you secured an option but released the need for it?How is perfectionism or control showing up in your daily life right now?What "next thing" mentality might be keeping you from enjoying what's already in front of you? Resources Mentioned:My divorce story "The One Where She Chose Herself"; Episode 4: Listen on SpotifyEgg Freezing & Egg Retrieval Process: Episode 59"Worst-case solution" journaling technique (detailed at 8:10)Join the Self Sabotage Detox by Friday March 7th (capped at 6 women only): https://www.samanthapenkoff.com/offers/Sk7EDxEt/checkout I'd love to hear your thoughts on this episode! Did any part of my story resonate with you? DM me on Instagram @samantha.s.says or leave a review to let me know. More Ways to work with Samantha: 1:1 coaching: Now accepting applications, 4 spots open. Apply here. Self Sabotage Detox: A 5-month group coaching program where you'll identify the areas of your life that you sabotage your peace, presence & connection with others. You'll learn how to disrupt those patterns in real-time and have the support of a community of women to hold you accountable so that you're in control of your emotions & days. a href="https://www.samanthapenkoff.com/offers/Sk7EDxEt/checkout" rel="noopener noreferrer"...

    22 min
  3. FEB 25

    120. The Hyper-Achiever Trap: How Your Drive for Success is Secretly Sabotaging Your Career

    Are you constantly checking work emails after hours? Taking on extra projects to prove your worth? Striving for perfection in everything you do? In this eye-opening episode, I'm peeling back the layers on how being an overachiever might actually be holding you back from the career, relationships and life you truly want. As a recovering hyper-achiever myself, I share my personal journey of being glued to my phone 24/7 as a health and wellness coach—and how this "dedicated" work ethic was actually sabotaging my relationships and wellbeing. If you're an ambitious mom who feels overwhelmed, stretched thin, or stuck in a cycle of burnout, this episode is for you! Chapters: [2:00] Understanding the hyper-achieving pattern and how it shows up in your life [8:00] Hidden costs of hyper-achieving (how working too hard impacts your career, & relationships) [13:44] The emotional toll of overachieving [16:19] Client success stories to stop people pleasing, perfectionism, overthinking & over achieving [21:15] The 1st step to break free from self sabotage [29:29] How the Self Sabotage Detox helps to break free from subconscious sabotage in real time 🎯 In this episode, you'll discover: The hidden signs your achievement mindset & work ethic is actually self-sabotageWhy perfectionism and people-pleasing are draining your career potentialHow the constant need to prove yourself impacts your family relationshipsReal-life success stories from clients who broke free from the achievement trapPractical strategies to recognize and interrupt hyper-achiever patterns Plus, I share the exact disruption techniques that helped my client Jess reclaim her priorities as a mom and student, and how Laura learned to trust her work without constantly overdelivering. Whether you're going through a career transition, feeling overwhelmed by your responsibilities, or simply wondering why success doesn't feel as good as you thought it would—this episode provides the emotional clarity and practical tools to transform your relationship with achievement. Resources Mentioned:Self Sabotage Detox Program (starts March 10th): Click here to save $500 + get 2 free private coaching callsThe Calm Mind Blueprint for processing overwhelm: www.samanthapenkoff.com/calm-mind-podFree Saboteur Assessment: https://www.positiveintelligence.com/saboteurs/ Special podcast listener bonus: Sign up for the Self Sabotage Detox program through this episode link and receive two private coaching calls to discuss your specific sabotage patterns and personalized disruption strategies! [6 spots available] More Ways to work with Samantha: 1:1 coaching: Now accepting applications, 4 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...

    32 min
  4. FEB 20

    119. Journal With Me: 5-Minute Prompts to Identify & Release Self-Sabotage Patterns

    Ever find yourself saying you want to make changes but somehow never following through? You're not alone! In this quick 5-minute journaling session, I guide you through identifying the sneaky self-sabotage patterns that might be keeping you stuck. This episode is perfect for you if you've been: Postponing that important conversationWanting to feel differently but not prioritizing actions to make it happenChoosing mindless scrolling over activities that would actually fulfill youFeeling stuck in overthinking and indecision I know what it's like to be deep in self-sabotage mode—I did it for years during my transition to single motherhood and building my businesses. That's why I created this bite-sized practice that fits into your busy mom life while delivering powerful clarity. What You'll Experience:How to identify the stories you tell yourself that keep you stuckA simple method to recognize how self-sabotage feels in your bodyThe one question that instantly reveals what's possible when you release limiting patternsA practical action step to move forward TODAY This journaling practice is designed specifically for busy moms who know they want more peace, presence, and fulfillment but find themselves repeating patterns that keep those desires just out of reach. Journal Prompts Included:What are you putting off, and what story are you telling yourself about why you can't do it right now?What physical sensations arise when you imagine actually doing the thing you want?What would become possible if you released this story and took one tiny step forward? Resources Mentioned: [FREE] Calm Mind Blueprint: My 5-day journaling challenge for finding peace amidst overwhelm. Get started immediately at samanthapenkoff.com/calm-mind-podSelf Sabotage Detox: Ready to break free from self-sabotage patterns for good? Join our transformative group program where we identify, disrupt, and replace self-sabotaging behaviors. Learn more hereSabotage Quiz: Discover which sabotage patterns show up the strongest for you https://www.positiveintelligence.com/saboteurs/ More Ways to work with Samantha: 1:1 coaching: Now accepting applications, 4 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!

    7 min
  5. FEB 18

    118. High-Achieving Moms: From Yelling to Healing w/ Nervous System Regulation & Boundaries. ft. Rebecca Dollard

    Ever feel like you're "handling it all well" on the outside but internally struggling with mom rage, overwhelm, and disconnection from yourself? You're not alone, mama! In this powerful episode, I sit down with Motherhood Mentor and somatic healing practitioner Becca Dollard to unpack what's really happening in your body when you feel triggered by your child's meltdowns, and how to actually regulate your nervous system instead of just trying to "stay calm." Chapters:  What You'll Learn: Why high-achieving moms often struggle the most with internal battlesThe surprising truth about mom rage and what your anger is trying to tell youHow to set loving boundaries that teach your kids without saying a wordWhat to do when you're overstimulated and want to yell (practical tips!)The real reason you feel like you've "lost yourself" in motherhoodUnderstanding somatic boundaries and why they're game-changing for moms Key Topics We're Diving Into: Nervous system regulation for busy momsSomatic boundaries (what they are & why they're game-changing)Building unshakeable self-trust as a momTransforming mom rage into emotional wisdomThe truth about dissociation and overwhelm Resources Mentioned: Follow Becca on Instagram: @themotherhoodmentorListen to Becca's Podcast: The Motherhood MentorClick here to listen to my guest episode on Becca's show Ways to work with Samantha: 1:1 coaching: Now accepting applications, 4 spots open. Apply here. Self Sabotage Detox: A 5-month group coaching program where you'll identify the areas of your life that you sabotage your peace, presence & connection with others. You'll learn how to disrupt those patterns in real-time and have the support of a community of women to hold you accountable so that you're in control of your emotions & days. Now enrolling for the Spring cohort. Click to reserve your spot. 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!

    58 min
  6. FEB 11

    116. Tired Mom to Energized Mom: 4 Steps Beyond Mental Health Days

    Feeling depleted, overwhelmed, and like you're running on empty? You're not alone. In this episode, we're breaking down why mental health days aren't fixing your exhaustion and the 4 proven steps to reclaim your energy. Chapters: 00:00 The truth about mom exhaustion 04:15 Why traditional self care isn't working 08:34 How I went from an anxious, overstimulated mom to calm, motivated & balanced as a single mom 11:00 4 steps to sustainable energy, patience & presence 13:18 Release & reset ritual to regulate your nervous system 19:40 Invite to workshop for overwhelmed moms on finding balance in their everyday lives, without taking time off of work and burning through their PTO Are you constantly feeling depleted, taking "mental health days" that turn into catch-up days, and wondering why nothing seems to fix your exhaustion? In this episode, I'm sharing my journey from being an overwhelmed single mom working part-time (and still feeling exhausted!) to discovering the surprising truth about sustainable energy that changed everything. What we cover: Why being a "good employee" might be draining your energy 🔋The hidden reason self-care Sundays aren't enoughHow to make the shift from survival mode to thriving4 practical steps to feel energized without burning through your PTOThe counterintuitive approach that helped me stay present instead of mentally spiraling Key takeaways: Make the reason for change about YOU (not your kids, not your partner)Create a 30-second release & reset ritualIdentify & hold boundaries that serve your energyLearn what motivates your self-sabotage 🎯 ANNOUNCEMENT: Join my FREE workshop "Balance Without Burning Your PTO" on Wednesday, February 19th at 12pm EST. I'll be diving deeper into: Why taking days off isn't fixing your exhaustion (and what actually will)The 4 hidden patterns sabotaging your work-life balanceMy 3-step framework for transitioning from work-to-home while increasing your energy Register here: https://www.samanthapenkoff.com/balance-pto Ways to work with Samantha: 1:1 coaching: Now accepting applications, 4 spots open. Apply here. Self Sabotage Detox: A 5-month group coaching program where you'll identify the areas of your life that you sabotage your peace, presence & connection with others. You'll learn how to disrupt those patterns in real-time and have the support of a community of women to hold you accountable so that you're in control of your emotions & days. Now enrolling for the Spring cohort. Click for an extended payment plan 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 +...

    23 min
5
out of 5
18 Ratings

About

Journal Entries is a podcast for women looking to peel back the layers, understand why they feel stuck & gain clarity in their life so that they can make positive changes. Your host, Samantha Hawley, believes that you can journal through anything as simple as why it's so hard to stop pressing the snooze button or as trivial as anxiety or why your relationship is struggling. She will help you do this in each Journal Entry (or, episode). Tune in weekly to get tips, tricks and journal prompts as well as hear from guest speakers to help you to uncover your truths, gain clarity and make your move.

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