There's ONE thing you've been putting off for weeks... months... maybe even years, right? The important action that would move your life forward, but somehow you keep finding reasons not to do it?

In today's 5-minute journaling session, I'm getting vulnerable about my own 3.5-year avoidance story and sharing the exact prompts that finally helped me break through the self-sabotage and take action.

Whether you're avoiding a difficult conversation🗣️ , postponing a career move 👩‍💻, or procrastinating on something that would improve your life 👭- this episode will help you understand what's REALLY keeping you stuck and give you a clear path forward.

✨ My personal story of avoiding child support paperwork for 3.5 years (and what finally shifted)

✨ The difference between frustrating self-sabotage & sneaky self-sabotage

✨ Why your procrastination might actually feel "safe" and protective

✨ 3 powerful journal prompts to identify what's blocking you and create a breakthrough

✨ How to separate your needs from someone else's struggles (game-changer!)

Perfect For:

• Ambitious women who know what they need to do but keep putting it off
• Anyone stuck in analysis paralysis or perfectionism
• Moms who struggle with people-pleasing and avoiding difficult decisions
• Anyone ready to stop letting self-sabotage run their life

• If these prompts resonated and you're ready for personalized support breaking through your unique sabotage patterns, I'd love to work with you in my Peace & Confidence Collective or through 1:1 coaching. Visit samanthapenkoff.com/working-together to learn more about getting the clarity and courage to finally take that action you've been avoiding.
• Download the free Calm Mind Blueprint to start the 5 day experience of going from overwhelm to inner peace. Click here to download & start!

📧 Weekly newsletter: www.samanthapenkoff.com/prompts

📱 Instagram: @samantha.s.says

🎧 Subscribe/Follow for more 5-minute journaling sessions every Thursday

Ever walked into a meeting feeling like you're barely holding it together, silently praying no one notices you're winging it? Or picked up your kids from daycare after a rough workday, worried the other parents can tell you're struggling?

You're not alone. That constant worry about judgment is exhausting—and it's stealing your confidence at work and peace at home.

In this episode, my twin sister Dr. Gretchen interviews me about performance anxiety and how to work through it. While we originally discussed this in the context of MS symptoms, I realized the tools apply to ANY situation where you're worried about judgment—whether you're stepping into a leadership role, presenting to your boss, or just feeling like you're barely holding it all together.

🧠 The Worst Case Solution Technique — A simple journaling method that stops anxiety spirals before they hijack your day (works in under 5 minutes)

⚡ The 5-Second Grounding Practice — How to instantly shift focus back to yourself when you feel all eyes on you (perfect for meetings, school pickup, or anywhere you feel judged)

🔄 The Calm Mind Blueprint — My 5-step process to turn post-situation rumination into self-compassion and clarity

Instead of walking into spaces worried about what others think, you'll show up knowing your worth isn't tied to perfect performance. You'll stop replaying every interaction wondering if you "looked off" or disappointed someone.

This isn't about becoming fearless—it's about separating who you are from how you perform so you can be present with your family and confident at work, even when things don't go perfectly.

Your new reality: Walking into that presentation focused on your message, not your nerves. Coming home with energy for your kids instead of mental exhaustion from overthinking every interaction.

Enroll now for The Energized Summer Challenge: www.samanthapenkoff.com/energized-summer

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

Dr. Gretchen's podcast: The MSing Link Podcast

The Energized Summer Challenge :www.samanthapenkoff.com/energized-summer

1:1 Coaching: Now accepting applications, 2 spots open. Learn More: www.samanthapenkoff.com/working-together

Application: https://www.samanthapenkoff.com/assessments/2148353310

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

Connect with Sam on IG: https://www.instagram.com/samantha.s.says

Is your summer not feeling how you imagined? You might be self-sabotaging without realizing it.

Ready to break free? The Energized Summer Challenge starts Monday - but registration closes THIS Friday, July 4th, for podcast listeners. Get details + join here → www.samanthapenkoff.com/energized-summer

In this 5-minute journaling session, I'll guide you through four specific sabotage patterns that might be stealing your summer joy: Hyper-Achiever, Perfectionist, Procrastinator, and Restless. You'll get targeted journal prompts to create awareness around these patterns - because awareness is what leads to those aha moments, simplifications, and real solutions.

Whether you're traveling this holiday weekend or at home, you can either journal through these prompts or simply think through them as I guide you.

What you'll discover:

• Which of the 4 sabotage patterns you recognize in yourself
• Specific ways these patterns show up during summer
• How to start breaking free from the cycles that keep you overwhelmed

Perfect for: Working moms, ambitious women, anyone feeling like summer is more stressful than restful

Ready to break these patterns before they steal your entire summer?

The Energized Summer Challenge starts Monday, July 7th - but registration closes THIS Friday, July 4th for podcast listeners.

We'll go deeper than awareness into actually disrupting these sabotage patterns so you can release overwhelm and create more energy for what matters most.

7 women are already inside. 5 spots left.

Get all the details and join here → www.samanthapenkoff.com/energized-summer

• Website: www.samantha-says.com
• Instagram: @samantha.s.says
• Free journal prompts via the Calm Mind Blueprint: www.samanthapenkoff.com/calm-mind-pod

Loved this episode? Please share it with a friend who needs to hear this message. Screenshot and tag me on Instagram (@samantha.s.says) - I love seeing your A-HA moments!

New to Journal Entries? Welcome! Hit subscribe so you never miss a 5ish-minute session designed to help you get clarity and feel more like yourself.

Ever feel like you're drowning in responsibilities while everyone around you seems fine? You're not broken—you're just carrying emotional weight that was never yours to begin with.

🎯 Why your "self-care Sunday" isn't fixing your exhaustion (hint: you're treating symptoms, not the cause)

🎯 The childhood survival pattern that's secretly running your adult life (and how it's making you everyone's emotional thermostat)

🎯 How to reclaim 3-4 hours of mental energy each week without changing a single thing on your to-do list

You'll finally understand why you can follow every productivity hack, try every morning routine, and still feel completely drained by 3 PM.

At Work: You'll stop managing your team's moods and start focusing on actual work that energizes you. No more walking on eggshells around your boss or absorbing everyone's stress.

At Home: You'll be present with your kids without that constant mental checklist running. Playing with them won't feel like another task—it'll actually give you energy.

For YOU: You'll wake up inspired by your own life instead of already feeling behind. Your evenings will be for enjoying, not just surviving.

This isn't about doing more self-care or finding more time. It's about stopping the energy leak that's been draining you for years.

• The Napa realization that changed everything
• Why you're managing everyone's emotional temperature & how to stop
• What you're accidentally teaching your kids about emotions
• The 24-hour challenge that breaks the pattern

Enroll now for The Energized Summer Challenge (enrollment ends July 4th): www.samanthapenkoff.com/energized-summer

The Energized Summer Challenge (enrollment ends July 4th):www.samanthapenkoff.com/energized-summer

1:1 Coaching: Now accepting applications, 2 spots open. Learn More: www.samanthapenkoff.com/working-together

Application: https://www.samanthapenkoff.com/assessments/2148353310

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

Connect with Sam on IG: https://www.instagram.com/samantha.s.says

Reserve your free seat at the 'Permission to Prioritize Your Energy' workshop! Learn how to stop energy leaks and become an energized woman through daily permission slips.

Are you constantly exhausted even though you're doing "all the right things" to relieve stress and overwhelm? Going to therapy, exercising, reading personal development books, scheduling self-care Sundays... but you STILL feel drained by 3pm?

Today's 5-minute journaling session is for the working mom who knows her kids and unfulfilling job are draining her, but can't figure out why nothing seems to bring her energy back. Spoiler alert: the problem isn't what you think it is.

• Why you feel most drained during your day (and it's probably not what you expect)
• The hidden energy leaks happening through tiny decisions all day long
• How asking yourself one simple question can transform your entire energy level
• The real reason self-care isn't working (and what to do instead)

Ready to go deeper? Join me for my FREE 20-minute workshop: 'Permission to Prioritize Your Energy' where you'll learn my signature Permission Slip Method to stop feeling guilty for what you want and start choosing what energizes you.

• When: Tuesday, June 24th at 9:15am PST | 12:15pm EST
• What: Live journaling workshop for ambitious moms who are tired of being tired
• Cost: Completely FREE
• Bonus: First 10 people to attend live get my exclusive 'Instant Energy Reset' visualization
• Reserve your spot here →

✨ The real problem: You're leaking energy through tiny decisions all day long - every time you choose what you "should" do over what you genuinely want

✨ Why self-care isn't working: You're trying to add energy through external things when you're actually draining yourself through micro-choices

✨ The solution: Learning to make micro-choices that energize instead of deplete you (and this often takes things OFF your plate)

• FREE Workshop: "Permission to Prioritize Your Energy" - Learn the Permission Slip Method to choose energy over exhaustion without changing your to-do list!
• Calm Mind Blueprint: https://www.samanthapenkoff.com/calm-mind-pod

• Discover ways we can work together: https://www.samanthapenkoff.com/working-together
• Follow Sam on Instagram: @samanthassays

Love this episode? Leave a 5-star review and share it with a fellow exhausted mama who needs to hear this message. Your support helps more working moms discover they don't have to choose between being a good mom and having energy for themselves.

You know that feeling when you look around at your life and think, "This isn't what I pictured at all"?

Maybe you imagined climbing the corporate ladder while being the Pinterest-perfect mom. Or maybe you thought you'd have more control over how things turned out. But here you are—juggling a demanding job, feeling guilty about missing bedtime stories, and wondering if this chaos is just "your season" or if there's actually a way through it.

Andrea Smith gets it. She went from successful corporate executive to full-time caregiver overnight when her son developed severe OCD. Twelve years later, she's not just surviving—she's thriving and helping other parents do the same through her podcast "This Way Up."

🎯 The permission slip you didn't know you needed: How to actually mourn the life you planned (and why this one step changes everything)

🎯 The real secret to finding purpose: Spoiler alert—it's not about having it all figured out or becoming Mother Teresa

🎯 Tiny self-care wins that actually work: "Snack-sized" self-care for when you literally have zero time but need to stop running on empty

Instead of feeling guilty about where you "should" be in life, you'll feel peace about where you actually are. You'll stop waiting for the "perfect" season to prioritize yourself and start making tiny choices that give you energy back. Most importantly, you'll realize your purpose doesn't have to be this huge, spotlight-worthy thing—it can be as simple as helping one person, including yourself.

This episode will help you stop feeling like you're just surviving your days and start feeling like you're actually living them. Because here's the truth: you don't need to burn it all down to feel fulfilled. You just need to stop fighting what is and start working with it.

Perfect for the working mom who's tired of feeling like she's failing at everything and ready to find her way up.

Resources Mentioned:

This Way Up Podcast with Andrea

Connect with Andrea: https://www.thiswayuppodcast.com/

1:1 coaching: Now accepting applications, 2 spots open. Learn More here: www.samanthapenkoff.com/working-together

Application: https://www.samanthapenkoff.com/assessments/2148353310

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

Connect with Sam on IG: https://www.instagram.com/samantha.s.says

🎯 REGISTER NOW: FREE 20-minute workshop "Permission to Prioritize Your Energy": www.samanthapenkoff.com/energy-workshop. Happening on Tuesday, June 24th! Get daily permission slips that fuel you instead of drain you

You're doing all the "right" things—therapy sessions, morning workouts, self-care Sundays, those personal development books everyone raves about. So why are you still completely exhausted by 3 PM? Why does nothing seem to bring your energy back?

If you're a mom who loves your kids but feels constantly drained by them, and your job is starting to feel less and less fulfilling while your days become more mundane, this episode is exactly what you need.

In this 5-minute journaling session, you'll explore:

• When you feel most drained during your day (and the specific triggers you might be missing)
• What you're currently doing to boost energy—and why it's not working
• The hard truth about how often you choose "should" over "want"
• Why we leak energy through tiny decisions all day long as moms
• The real solution that doesn't require adding anything to your plate

🌟 Ready to go deeper? Join the FREE workshop on Tuesday, June 24th to discover how to become an energized mom with daily permission slips that fuel you instead of drain you—even with your long to-do list: www.samanthapenkoff.com/energy-workshop

Key Insight: We're trying to add energy through external things like massages and girls' nights when we're actually leaking energy through micro-choices all day long. Every time we choose what we "should" do over what we genuinely want, we're draining ourselves.

• Calm Mind Blueprint: www.samanthapenkoff.com/calm-mind-pod
• 🎯 FREE Workshop "Permission to Prioritize Your Energy": www.samanthapenkoff.com/energy-workshop

1:1 coaching: Now accepting applications, 2 spots open. Learn more here: www.samanthapenkoff.com/working-together

Peace & Confidence Collective: Where sensitive high-achievers transform emotional overwhelm into lasting peace through intimate, expert-guided support and authentic connection. Learn more here: www.samanthapenkoff.com/working-together

Connect with Sam on Instagram: https://www.instagram.com/samantha.s.says

Ever booked a 3:30pm massage and then almost canceled it five times because you felt guilty leaving work early?

That pit in your stomach when you think about doing something for YOU during work hours? My client Kristi knows it well. She's a CFO who couldn't shake the guilt of walking out while her team stayed until 5.

🎯 What you'll learn:

• The "Autopilot Override Framework" that stops you from sabotaging your own self-care
• Why your guilt is actually hurting your leadership and the mindset shift that changes everything
• The visualization trick that makes your brain believe leaving at 3pm is totally normal (because it should be)
• The exact conversation that shifted Kristi from "I'm being selfish" to "I'm modeling leadership"

This episode is for you if:

✓ You feel selfish every time you think about prioritizing yourself at work

✓ You want flexibility but worry about what your boss or team will think

✓ You're tired of coming home at 5pm and dumping all your stress on your family

✓ You know you need boundaries but don't know how to set them without guilt

The real transformation:

Instead of that Sunday scaries feeling about another week of overwhelm, you'll actually look forward to your days. You'll stop second-guessing every decision to put yourself first. And when you do leave early? Zero guilt—just confidence that you're modeling the kind of leadership you want to see.

Your evenings will feel completely different. No more collapsing on the couch, totally drained. You'll come home with energy left for the people and things that matter most.

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

• 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 get no strings attached details!
• 1:1 coaching: Now accepting applications, only 2 spots left. Apply here.
• Connect with Sam on IG: https://www.instagram.com/samantha.s.says