Learn how to FINALLY break your 'bad' habits! Like mindlessly scrolling when you should be present with your kids, or cleaning the house for the third time today instead of working on that side project you keep talking about.

Here's the thing nobody tells you: every "bad" habit you have is actually serving a purpose. That's why willpower alone never works.

In this 5-minute journaling session, I'll walk you through the exact 4-prompt framework that helped me break my Instagram scrolling habit (and discover what I was really searching for). Plus, I'm sharing a client example about compulsive cleaning that will make you rethink everything.

• The hidden belief beneath every habit you want to break
• Why your "bad" habits are actually protecting you
• The 4 journal prompts that reveal what you're really gaining from unwanted behaviors
• How to shift from self-sabotage to self-trust in real time

✓ You scroll when you know you should be present

✓ You have habits that make you feel guilty or frustrated

✓ You've tried willpower but keep falling back into old patterns

✓ You're ready to understand the "why" behind what you do

Grab your journal and let's do this work together.

• Calm Mind Blueprint: www.samanthapenkoff.com/calm-mind-pod
• Learn more about private coaching (2 spots open) or the Peace & Confidence Collective (small group coaching): www.samanthapenkoff.com/working-together

You know that feeling when you're taking a relaxing bath and you think "this would make such a good reel"? Yeah... that was my breaking point too. 🛁

I sat down to record this episode planning to share all my big insights from 30 days off social media. But here's the thing—I don't have it all figured out yet. And I'm giving myself permission to be okay with that.

If you're tired of your brain working in "social media clips" and putting pressure on yourself to have the perfect plan for everything, this one's for you.

🧠 Your "inspiration" might actually be self-sabotage in disguise

🔄 You're not learning—you're unlearning

🎯 Discovery mode beats solution mode every single time

• You'll stop second-guessing every decision at work because you're not comparing yourself to everyone else's highlight reel.
• Those Sunday scares? They disappear when you're not mentally rehearsing how to be "more productive" tomorrow.
• You'll actually be present during family time instead of thinking about what you should be doing or documenting for later.
• And here's the big one—you'll wake up feeling inspired by YOUR life instead of burdened by everyone else's ideas about what your life should look like.

This isn't about becoming anti-social media or having zero goals. It's about giving yourself permission to be in the messy middle without feeling like you're behind or doing it wrong.

Your brain doesn't need more input right now. It needs space to trust what it already knows.

Calm Mind Blueprint: https://www.samanthapenkoff.com/calm-mind-pod

Sabotage Quiz: Click here for the quiz + custom journal prompt!

AI Limiting Beliefs Prompt: hello@samantha-says.com

Weekly Newsletter: https://www.samanthapenkoff.com/prompts

• Calm Mind Blueprint - start the 5 day challenge to go from overwhelm to inner peace in just 2 mins/day. Start here: https://www.samanthapenkoff.com/calm-mind-pod
• Peace & Confidence Collective: click here to apply & get no strings attached details!
• 1:1 coaching: Now accepting applications, only 2 spots left. Learn more here. Apply here.

Ever snap at your kids and immediately think "good moms don't do this"? You're not alone, and more importantly - that guilt is lying to you.

Click here to download the FREE Calm Mind Blueprint to go from guilt & overwhelm to inner peace & worthiness with steps to achieve it in just 2 mins/day.

In this quick journaling session, we're getting to the root of mom guilt so you can finally release the shame that's been weighing you down. Inspired by Tuesday's episode with Emily Rose Hardy, today we're applying her powerful framework to help you question those guilt-inducing thoughts and discover the truth: you're still a good mom, even when you're not perfect.

• The specific mom guilt situation that's been bothering you
• The harsh thought that's making you feel terrible about yourself
• How to question whether that belief is actually true
• My reframing technique that replaces criticism with compassion & action

Perfect for the mom who's tired of beating herself up and ready to show herself the same grace she'd give her best friend.

Resources Mentioned:

Calm Mind Blueprint: www.samanthapenkoff.com/calm-mind-pod

The Blueprint is a guided 5-day experience that includes daily voice guidance, targeted prompts, and community support to help you move from overwhelm to lasting inner peace.

• Click here to download your free Blueprint and continue your journey to emotional freedom.

More Ways to work with Samantha:

1:1 coaching: Now accepting applications, 2 spots open. Apply here.

Are you caught in the cycle of mom guilt, constantly putting everyone else first and feeling like you've lost yourself in motherhood? In this episode, I chat with Emily Rose, host of the Worthy Mother podcast and certified motherhood studies practitioner, about breaking free from the shame spiral and becoming the main character in your own life again.

• Why mom guilt is really about shame and how to move towards compassion
• How to identify the underlying beliefs causing your guilt
• The grief that comes with motherhood not looking like what you expected
• Why doing things for yourself actually makes you a better parent (and models healthy boundaries for your kids)
• Practical ways to make small "main character" choices daily

Emily shares a refreshing perspective that will help you give yourself permission to exist as more than just "mom" while still being the caring, present parent you want to be.

• Instagram: @honestlyemilyrose
• Podcast: The Worthy Mother Podcast (link to my episode about how moms self sabotage)
• Free Resource: 6 Steps to Overcome Mom Guilt: https://honestlyemilyrose.kit.com/guiltfreeguide
• Sam's Calm Mind Blueprint: www.samanthapenkoff.com/calm-mind-pod

Start my free challenge "Calm Mind Blueprint" and learn my step-by-step process for transforming stress and overwhelm into inner peace and direction in just 2-5 mins/day Click here to start.

Remember to follow Journal Entries wherever you listen to podcasts and leave a review if this episode helped you!

Are you listening to this episode while simultaneously checking emails, making mental to-do lists, or feeling guilty that you're not doing enough? You're not alone! 🌟

In this powerful episode, I'm diving deep into why high-achieving working moms stay stuck in burnout cycles — even when they're succeeding by everyone else's standards — and helping YOU break through this burnout trap!

• Discover the surprising way hyper-achieving might be holding you back from what you truly want
• Identify your hidden fears about worth and identity that drive burnout cycles
• Redefine success based on internal fulfillment rather than external validation

1. Think about the last three times you pushed yourself to achieve more even though you were already exhausted. What exact thoughts were running through your mind in those moments?
2. What are you afraid would happen if you scaled back your achievements to prioritize your wellbeing? What part of your identity feels threatened by slowing down?
3. If your worth was completely separate from your achievements, what would success actually look like for you at work and at home? How would tomorrow be different?

Many of my clients were caught in cycles of proving themselves—trying to be the perfect mom, perfect employee climbing the corporate ladder, or never ruffling feathers—while missing what they truly wanted: acceptance, less pressure, and a feeling of ease and confidence regardless of what they're achieving.

It's time to finally start living a life you love!

📝 Free 5-Day Calm Mind Blueprint - Ease your way into emotional clarity in just 2 minutes a day!

💫 Peace and Confidence Collective - Now open at pre-sale prices! Join my intimate small group coaching where we dive deep into topics like this.

Remember: true success includes your wellbeing, not just your achievements.

I'll meet you back here next week with another 5-minute journal prompt flow to help you trust yourself and create the life you actually want!

Join my weekly newsletter with more strategic journal prompts → www.samanthapenkoff.com/prompts

You know that moment when you're frantically getting everyone out the door while your 7-year-old suddenly can't find their favorite shirt, your partner hasn't noticed the lunch boxes still need packing, and your work phone is already pinging with messages? That's not just chaos—it's a neurological perfect storm. Your cortisol is peaking, your executive function is overwhelmed, and your brain is desperately seeking control. No wonder you snap.

In this tactical finale of our Let Them Theory series, I'm giving you specific scripts, science-backed strategies, and real solutions for applying Mel Robbins' viral concept during your most triggering moments as a working mom.

• The Morning Rush Revolution: Why your brain is biologically wired for control during mornings and the 3-step approach that transforms chaos into calm—without requiring everyone to magically cooperate. Learn the science-backed "Let Them" technique actually builds stronger emotional regulation in your children while preserving your energy.
• The 5-Minute Work-Home Transition Ritual: Discover why women experience 30% more cognitive role transitions than men and how to consciously shift from your work mindset to your home presence without depleting yourself. I'll share the exact practice that helps my clients (and Mindy Kaling!) break free from constantly checking work emails and finally be present with their family.
• The Partnership Dynamic Shift: Learn communication scripts that create alignment without micromanagement, plus research-backed insights on addressing genuinely unfair household labor division. I'll reveal how my client Brittany transformed her relationship by breaking the "borrowed worthiness" cycle that had her walking on eggshells around her partner.

Plus, my signature 30-Second Reset technique that neurologically rewires your brain for greater calm and presence the moment you feel triggered to control a situation.

By the end of this episode, you'll have a practical toolbox for those moments when your energy gets hijacked by others, allowing you to move through your day with confidence instead of control.

Imagine six months from now—lighter mornings, more fulfilling work hours, and precious evening moments actually spent connecting rather than correcting.

This isn't about adding another technique to your already overflowing plate. It's about removing the exhausting pattern that's been draining you for years.

• Calm Mind Blueprint: My 5-day journaling challenge to break free from control patterns & overwhelm, with daily prompts and voice guidance via private podcast. www.samanthahawley.com/calm-mimd-pod
• Peace and Confidence Collective: Application now open for working moms ready to transform their relationship with control, overwhelm, and worth. Click here for no-strings-attached assessment
• Private Coaching: 2 spots available. Click for application

This episode is perfect for the working mom who's exhausted from trying to control everything and everyone—from chaotic mornings to misaligned partnerships. Ready to reclaim the energy you're wasting on trying to manage everyone else? This is your permission slip to let them...and finally focus on you.

Are you exhausted from trying to control (or manage) everyone and everything around you? That's so easy to do with all of our career & motherhood responsibilities. We think: if only everyone complied, they'd all be happier and everything would go so much smoother!

In this quick journaling session, we're applying Mel Robbins' viral "Let Them Theory" specifically to your life as a busy, overwhelmed, working mom.

If you find yourself constantly drained by trying to manage your boss's expectations, your partner's household contributions, and your children's behavior all at once - these prompts will help you reclaim your energy and focus on what you actually can control.

✨ In this episode, you'll discover:

• How to identify where your precious energy is being wasted
• A permission slip framework that changes your relationship with control
• How to create boundaries that actually work (without trying to control others)

Journal Prompts Included:

1. Think of one relationship or situation that consistently drains your energy. What specific expectation do you have that isn't being met? Now complete this phrase: "If I truly let them be who they are in this situation, I could redirect my energy toward..."
2. Write yourself a permission slip that begins with "I give myself permission to let them..." followed by the specific behavior you're trying to control. Then add "And instead, I will..." with one small concrete action that serves your wellbeing.
3. Identify one area where you've been trying to control others rather than setting a boundary. Write down: What I've been trying to change + What I can actually control + The exact words I'll use to express my boundary.

Resources Mentioned:

• 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.samanthahawley.com/calm-mind-podcast

This episode is perfect for the working mom who's tired of giving her limited energy to fights she can't win. Give yourself these 5 minutes to remember that letting them be who they are doesn't mean giving up your power - it means reclaiming it.

Stay tuned for Part 3 next week (Tuesday!) where we'll apply this theory to your most triggering moments:

1. the morning rush when you're trying to get ready while simultaneously make lunches and put the kids' shoes on
2. work-to-home transition,
3. and partner expectations

It's going to be JUICY!!

Are you a working mom with Mel Robbins' "Let Them Theory" sitting half-read on your nightstand? You're not alone! In this first installment of my 3-part series, I'm breaking down how to actually apply the Let Them Theory to your chaotic working mom life to reclaim your precious energy.

As working moms, we're literally paid to manage things while simultaneously be responsible for small humans who need constant guidance. It's no wonder the concept of "letting them" feels impossible to implement!

But what if I told you that learning to let go of controlling others could be the key to feeling energized at the end of your day instead of completely depleted?

🔍 In this episode, you'll discover:

• The three key scenarios where working moms struggle most with letting go
• Research showing how trying to control others directly impacts your stress levels and energy
• My three-step framework to reclaim your energy using the Let Them Theory
• Real-life examples of transforming control statements into empowering "let them, let me" responses

I break down exactly how to catch yourself in real-time when you're trying to control others, assess what this control attempt is costing you energetically, and redirect that reclaimed energy toward what you actually can control.

This episode is perfect for you if you're tired of feeling drained by your attempts to manage everyone around you, and ready to transform your relationship with control so you can show up as the energized, present mom you want to be.

Stay tuned for Part 2 in two days where I'll guide you through powerful journal prompts to identify your control patterns, and Part 3 next week where I'll share specific strategies for your most triggering moments as a working mom.

Resources:

• Download the Calm Mind Blueprint: go from Overwhelm to Inner Peace in 2 mins/day for 5 days! Download here: https://www.samanthapenkoff.com/calm-mind-podcast
• Let Them Theory book: https://a.co/d/aKIzTBA

Ways to work with Samantha:

1:1 coaching: Now accepting applications, 2 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!