Beyond Awareness: Closing the Gap Between Knowing and Doing
Episodes
129. Balance Hacks for Ambitious Working Moms | 5-Min Journal Prompts
27 Mar 2025
Contributed by Lukas
Ever feel like you're constantly choosing between crushing it at work and being fully present with your kids? 🌪️ That corporate ladder you've spe...
128. How to Know If You're Proud of Yourself: 4 Questions for Self Reflection
25 Mar 2025
Contributed by Lukas
Have you ever stopped to think "am I proud of myself & the life I'm building?" In this episode of Journal Entries, I revisit a recent, vulnerable ...
127. Let Go of 1 Thing That’s Weighing You Down | 5 Min Journal Prompts
20 Mar 2025
Contributed by Lukas
Do you feel like you're carrying an invisible backpack of worries, thoughts, and emotional weight that's slowing you down? 🎒In this week's 5-minute...
126. How to Make Career Decisions You Won't Regret: #1 Question to Stop Overthinking
18 Mar 2025
Contributed by Lukas
Ever found yourself stuck in an endless loop of "should I or shouldn't I" when it comes to your career? 🤯 That's exactly where I was before discove...
125. Breaking Free from Others' Expectations | 5-Min Journal Prompts
13 Mar 2025
Contributed by Lukas
Ever catch yourself making decisions based on what others might think? 👀 Or maybe you're avoiding something you actually WANT to do because of how ...
124. Manifesting for Moms: The Hidden Grief Behind Getting What You Want
11 Mar 2025
Contributed by Lukas
How to Break Free from Productivity Addiction & Start Manifesting as a MomHave you ever felt like you're stuck in a cycle of productivity, constan...
123. Emotional Decluttering for Busy Moms | 5-Min Journal Prompts
06 Mar 2025
Contributed by Lukas
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...
122. Egg Freezing as a Single Mom: From Fertility Fears to Freedom
04 Mar 2025
Contributed by Lukas
Ever done something for one reason, only to discover it gave you something completely unexpected? 🤯 That's exactly what happened when I froze my eg...
121. Journal With Me: 5 Minute Prompts for Inner Peace (even if you're at rock bottom)
27 Feb 2025
Contributed by Lukas
Peace isn't about having a perfect life - it's about finding your way back to yourself when life feels like too much. In this gentle 5-minute guided j...
120. The Hyper-Achiever Trap: How Your Drive for Success is Secretly Sabotaging Your Career
25 Feb 2025
Contributed by Lukas
Are you constantly checking work emails after hours? Taking on extra projects to prove your worth? Striving for perfection in everything you do? In th...
119. Journal With Me: 5-Minute Prompts to Identify & Release Self-Sabotage Patterns
20 Feb 2025
Contributed by Lukas
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...
118. High-Achieving Moms: From Yelling to Healing w/ Nervous System Regulation & Boundaries. ft. Rebecca Dollard
18 Feb 2025
Contributed by Lukas
Ever feel like you're "handling it all well" on the outside but internally struggling with mom rage, overwhelm, and disconnection from yourself? You'r...
117. Journal With Me: 5-Minute Prompts to Feel More Balanced
13 Feb 2025
Contributed by Lukas
What does balance really mean beyond the Instagram hashtags? In this honest 5-minute guided journal session, we're redefining balance away from perfec...
116. Tired Mom to Energized Mom: 4 Steps Beyond Mental Health Days
11 Feb 2025
Contributed by Lukas
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 ...
115. Journal With Me: 5-Minute Prompt for Self-Trust
06 Feb 2025
Contributed by Lukas
We're kicking off February with a powerful question: What happens when we override our inner knowing? In this intimate 5-minute guided journal session...
114. Dating in Your 30s: From Anxious Texts to Confident Choices (ft. Dating Coach Lauren Fondriest
04 Feb 2025
Contributed by Lukas
Ever find yourself in a surface level relationship? Or wondering if the butterflies you feel are actually a sign of compatibility? In this vulnerable ...
113. Journal With Me: 5-Minute Prompt for Inner Peace
30 Jan 2025
Contributed by Lukas
Welcome to my BRAND NEW WEEKLY SERIES: Journal with me: Five minute journal prompts where I'll guide you create a full journal entry that goes way dee...
112. How to Have It All Without the Overwhelm w/ guest: Raeanne Lacatena
28 Jan 2025
Contributed by Lukas
Ever feel like you're supposed to be "doing it all", or "have it all figured out" but secretly feel stretched thin between all your roles? 🫂 This w...
111. Why Time Management Tips Don't Work for Moms (& What Does)
21 Jan 2025
Contributed by Lukas
Ever feel guilty for not being able to wake up at 5am? Or frustrated when your perfectly planned schedule gets derailed by mom life? You're not alone ...
110. Decluttering Tips for Busy Moms: Breaking Through Emotional Attachments & Overwhelm with Courtney
16 Jan 2025
Contributed by Lukas
Ever look around your home and feel instantly overwhelmed by all the STUFF? You're not alone! In this enlightening episode, I chat with decluttering c...
109. Why Dry January Doesn't Work for Moms (& What Does)
14 Jan 2025
Contributed by Lukas
🍷 Sipping wine while scheduling this episode? Yep! And I'm sharing exactly why I feel zero guilt about skipping Dry January (and other extreme chal...
108. Breaking Free From Your All-or-Nothing Mindset: Why You're Sabotaging Your 2025 Goals (& The Fix)
07 Jan 2025
Contributed by Lukas
🚨If you've already "failed" at your 2025 goals (or haven't even set them because you're tired of the cycle), this episode is FOR YOU. Remember when...
107. Tired of Failed New Year's Resolutions? 10 Questions to Feel Confident & Connected Again
30 Dec 2024
Contributed by Lukas
Ever notice how those shiny New Year's resolutions tend to leave us feeling more disconnected and doubtful than before? Let's try something different ...
106. Stop Venting, Start Healing: A Strategic Approach to Processing Emotions in 10 Mins/Day
24 Dec 2024
Contributed by Lukas
🌟 Tired of venting about motherhood but never feeling better? What if you could actually process those big emotions in just 10 minutes a day?In thi...
105. From Rock Bottom to Building Empires: One Mom's Incredible Journey of Resilience w/ Brittany Burnham
17 Dec 2024
Contributed by Lukas
Ever feel like your past defines you? Meet Brittany, who transformed her deepest struggles into an incredible 8,000 square foot fitness facility, prov...
104. The #1 Thing That'll Help Overstimulated Moms
10 Dec 2024
Contributed by Lukas
🎉 2025 PRESALE ENDS FRIDAY DEC. 13th! Check out all of the programs and their discounts + bonuses here: https://www.samanthapenkoff.com/2025-presa...
103. BMM Day 5: Stop Waiting - Your Dreams & Your Kids Need You Now
06 Dec 2024
Contributed by Lukas
Stop waiting for a certain feeling, your kids to be older or "someday" to chase your dreams. Today's episode reveals why your passion makes you a more...
102. BMM Day 4: Creating Memories & Presence with Your Kids & Asking for Help (+ BIG Announcement!)
05 Dec 2024
Contributed by Lukas
Ready to OFFICIALLY move Beyond Mom Mode? Today's episode shows you how to create magical moments with your kids while pursuing what lights YOU up.Lea...
101. BMM Day 3: Secrets to Finding Your Spark Again (Your Joy Matters MORE Than You Think)
04 Dec 2024
Contributed by Lukas
Ever wonder why it feels so hard to prioritize yourself...without guilt? Or to find something for yourself that brings you joy? Something that actuall...
100. Beyond Mom Mode Day 2: Your Time is *Not* MIA (Here's Where to Find It)
03 Dec 2024
Contributed by Lukas
🕒 Welcome back to the Beyond Mom Mode series! Today we're tackling the biggest myth in motherhood: that you have "no time." Get ready for some toug...
99. Beyond Mom Mode Day 1: How to Finally Have It All (Without the Guilt)
02 Dec 2024
Contributed by Lukas
🎉 Welcome to Day 1 of the Beyond Mom Mode series! Ready to break free from the endless cycle of trying to do it all? In this powerful kick-off epis...
98. Beyond Mom Mode Kickoff: Start Here
29 Nov 2024
Contributed by Lukas
🎉 Welcome to Beyond Mom Mode! If you're drowning in endless to-do lists, holiday planning, and feeling like you've lost yourself in motherhood - yo...
97. From Self-Doubt to Empowered Goals: A Mom's Guide to Dreaming Again
26 Nov 2024
Contributed by Lukas
🎉 EXCITING ANNOUNCEMENT!Don't miss our upcoming FREE Beyond Mom Mode 5-day series (Dec 2-6) where we'll dive deeper into breaking free from mom-mod...
96. How To Know if You're Stuck in MOM MODE: 5 Signs Your Living on Autopilot
19 Nov 2024
Contributed by Lukas
GET YOUR BEYOND MOM MODE GOODIES! ⤵️Register at https://www.samanthapenkoff.com/beyond-mom-mode and get immediate access ...
95. How to Finally Stick to Your Goals (& What You Say You're Going To Do)
12 Nov 2024
Contributed by Lukas
Are you tired of beating yourself up over unmet goals? You know...the ones you keep SAYING you want to achieve, but then don't take action to...
94. Reiki, Chakras & Grit: A Spiritual Guide to Peace with Guest Amanda Fortin
05 Nov 2024
Contributed by Lukas
This week's episode is for the stressed out woman, who's ready to transform her relationship with stress & overwhelm to find genuine...
93. Why Smart Moms Still Self-Sabotage (And How to Stop)
29 Oct 2024
Contributed by Lukas
Are you constantly wondering why you keep falling into the same patterns (like procrastination, saying YES when you want to say no or even ov...
92. How to Get Off Autopilot & Stop Self Sabotaging [Workshop!]
22 Oct 2024
Contributed by Lukas
Ever feel like you're sleepwalking through motherhood? You're not alone. This special episode is the audio recording from my recent "Get Off ...
91. Are You Living Life on Autopilot? Here's Why It's Secretly Draining You!
08 Oct 2024
Contributed by Lukas
Hey high-achieving mama! Ever find yourself going through the motions at work, then coming home to parent on autopilot too? In this episode, ...
90. How to Go From Yelling to a Calm & Patient Motherhood + Getting Off Autopilot
01 Oct 2024
Contributed by Lukas
Are you a mom feeling overwhelmed by the daily challenges of parenting? Do you sometimes wonder if you're alone in your struggles? In this ra...
89. Reframing Motherhood: From Chaos to Clarity & Leadership w/ guest Sarah Arvizu
24 Sep 2024
Contributed by Lukas
Are you a mom feeling overwhelmed by life's transitions and the endless demands of motherhood? You're not alone. In this episode, we dive dee...
88. Guilt-Free Motherhood: Embracing Every Season
17 Sep 2024
Contributed by Lukas
Are you a mom feeling overwhelmed by the constant changes in your child's life? Do you find yourself battling guilt and grief as your little ones grow...
87. Surprising Sources of Mom Anxiety (It's Not What You Think!)
10 Sep 2024
Contributed by Lukas
Think you've got your mom anxiety & triggers all figured out? Well, buckle up, because in this podcast episode, we're about to dive into ...
86. The Choice Effect: Breaking the Autopilot Cycle for Busy Moms
03 Sep 2024
Contributed by Lukas
Are you a mom feeling stuck on autopilot? Struggling with work-life balance and yearning for more meaningful choices? This episode is for you...
85. How To Recover From Eating Disorders: Mindset & Tools w/ Haley Schiek
27 Aug 2024
Contributed by Lukas
In this empowering episode, we dive deep into the complex topics of eating disorders, body culture, and body dysmorphia. Join me as I we...
84: Stop Chasing Presence: Redefining Motherhood Without the Guilt
20 Aug 2024
Contributed by Lukas
Patient & Present Recording: https://www.samanthapenkoff.com/exhausted-to-patient-pod You're constantly being told to "be present" a...
83: Triggered and Tired: How Moms Can Find Patience and Feel More Present
13 Aug 2024
Contributed by Lukas
LINKS: Patient & Present Workshop: https://www.samanthapenkoff.com/exhausted-to-patient-pod Follow on Pinterest: https://www....
82. Guided Gratitude Meditation and Visualization
06 Aug 2024
Contributed by Lukas
This week, I am giving you a gift that I've only ever shared in private settings like my journaling workshops or Emotionally Empowe...
81: Beyond the Breakup: Rebuilding After Divorce with Christina Cuevas
30 Jul 2024
Contributed by Lukas
In this empowering episode, Christina Cuevas and I dive deep into our personal experiences with divorce. We lay bare the emotional steps that...
80: From Procrastination to Finding Your Flow: Shifting Your Mindset for Inspired Action
23 Jul 2024
Contributed by Lukas
Resources & Links: Emotionally Empowered Summer Sale: Join this journaling community by July 31st to get 70% off your first month and lo...
79: Self Sabotage: People Pleasing, Avoiding Conflict, & Hyper Achiever
16 Jul 2024
Contributed by Lukas
On this weeks Journal Entries Podcast, I dive into the saboteurs of People Pleaser, Avoiding Conflict, & Hyper Achiever and give you all the insig...
78. Harnessing Mom Anger: From Rage to Empowerment
09 Jul 2024
Contributed by Lukas
Join the journaling community for 70% off: https://www.samanthapenkoff.com/emotionally-empowered-summer-sale Follow on Pint...
77. Self Sabotage & People Pleasing
02 Jul 2024
Contributed by Lukas
On this weeks Journal Entries Podcast Episode, I talk with my guest Anna, who is a Mindset Empowerment Coach. We chat about how to STOP self ...
76. How to Journal to Self Reflect & Process Big Emotions (My Personal Stories)
26 Jun 2024
Contributed by Lukas
Social media keeps reminding me of a big moment in my life that happened 4 years ago. In this episode, I share how different my life is since...
75. How to Simplify Your Summer (Bonus: free Digital Journal)
18 Jun 2024
Contributed by Lukas
If you WANT to have a fun, joyful, even spontaneous summer...but you can't because you have a million things on your to-do list and you're ov...
74. High Functioning Burnout & How To Cope
11 Jun 2024
Contributed by Lukas
Do you experience consistent overwhelm, stress & burnout…yet you continue to “do it all”? That’s what I call High Functioning Bur...
73. Mom Brain & Overcoming Anxiety with Chelsea Bailey
04 Jun 2024
Contributed by Lukas
In this episode, we have special guest Chelsea Bailey. She’s a Motherhood Mentor who helps moms get out of survival mode, rediscover themse...
72. How To Make Your Excuses Effective
28 May 2024
Contributed by Lukas
When we act irrationally and make moments “bigger than they are/have to be” or simply try to explain ourselves…a comeback is often “t...
71. How to Live in Alignment with your Human Design
21 May 2024
Contributed by Lukas
The key to living your life more intentionally by your Human Design is truly by breaking down the core components of it and journaling throug...
70. Productivity Tips Based On Your Human Design
14 May 2024
Contributed by Lukas
In this episode I go over the basics of human energy and the 5 different energy types: -Projectors: the Guiding Forces -Generators: the Magne...
69. You're Invited! Journaling through your Human Design Chart
10 May 2024
Contributed by Lukas
You're invited to a "FREEBIE" CLASS I'm hosting all about journaling through your Human Design chart. We'll talk about Human Design Type (I'm...
68. How To Start Journaling Through Triggering Emotions
07 May 2024
Contributed by Lukas
Are you wanting to start creating some better daily habits to help you navigate triggering emotions? When people start to journal, they usual...
67. Activating Abundance & Feeling "Good Enough"
30 Apr 2024
Contributed by Lukas
In this episode, we have a special guest! Mariel from @mindfulnesswithmariel joins us to talk about abundance and all the forms you can take ...
66. Self Reflection & How to Feel Emotionally Empowered
24 Apr 2024
Contributed by Lukas
I get on my soap box & am ALL up in my feels in this episode!! This is for the woman who is currently overwhelmed, shutting dow...
65. How to Get Off Autopilot and Feel More Alive
16 Apr 2024
Contributed by Lukas
I believe that we’re either intentionally coasting or intentionally living. Brendon Burchard once said that he went through a depressi...
64. You're Invited! Free Virtual 5-Day Journaling Workshop
11 Apr 2024
Contributed by Lukas
You're Invited!! ✍🏼F•R•E•E 5 Day Journaling Workshop 📓. We’ll be journaling through: Monday: Overwhelm / Feeling lighter no ...
63. Journaling to Wake Up Happy
10 Apr 2024
Contributed by Lukas
Imagine how waking up HAPPY would feel...how differently you'd go about your day; how different your interactions with others would be; ...
62. Journaling for the Total Solar Eclipse & Self Reflection
04 Apr 2024
Contributed by Lukas
The energy around the Total Solar Eclipse is so powerful, which makes it a perfect time to self reflect & journal. Solar eclipses are ide...
61. Reducing Anxiety, Nerves & Fear of the Unknown
26 Mar 2024
Contributed by Lukas
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 le...
60. How to Be Happy (Mel Robbins + Journal Prompts)
19 Mar 2024
Contributed by Lukas
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...
59. Egg Freezing & Egg Retrieval Journey
12 Mar 2024
Contributed by Lukas
This is the much anticipated story of my egg freezing & egg retrieval fertility journey! In this episode, I share: Why I decided to do t...
58. Leap Year Journal Prompts
27 Feb 2024
Contributed by Lukas
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 th...
57. How to Feel More Love + Journal Prompts to "Do The Work"
13 Feb 2024
Contributed by Lukas
If you’re feeling unsettled… In your relationship Career Body Financial situation Or you’re feeling good in those areas but you just f...
56. Journaling for the Busy Woman
06 Feb 2024
Contributed by Lukas
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...
55. Journaling to Prioritize Yourself & Experience Real Self Care
30 Jan 2024
Contributed by Lukas
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 &am...
54. Are You Stuck, Or Do You Not Believe It'll Be Worth It?
24 Jan 2024
Contributed by Lukas
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 ...
53. Emotional Goals + Journal Prompts for Each
16 Jan 2024
Contributed by Lukas
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 ...
52. Expressing Emotions Confidently & Safely
09 Jan 2024
Contributed by Lukas
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 wh...
51. Creating a Habit out of Journaling + New Years Resolutions
02 Jan 2024
Contributed by Lukas
Happy 2024!! On this episode, you're going to get tangible tips & prompts to help you incorporate journaling into your routine ...
50. 12 Journaling Breakthroughs of 2023
26 Dec 2023
Contributed by Lukas
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’...
49. Work Life Design with Marissa Green
20 Dec 2023
Contributed by Lukas
The final weeks of December feel chaotic and near impossible to "balance" it all. Special guest Marissa Green arrives at the perfect time, to...
48. A NEW Way to Experience Gratitude
13 Dec 2023
Contributed by Lukas
Journaling affirmations & gratitude is great - however there's a way you can experience it on a deeper level, and it'll FEEL so much bett...
47. Journaling Self Doubt into Self Trust
05 Dec 2023
Contributed by Lukas
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 decisi...
46. The Scariest Part of Journaling & Prompts to Get Through It
31 Oct 2023
Contributed by Lukas
Journaling can be scary! It brings up your subconscious thoughts; and once you identify those deep thoughts, desires, etc...you can't turn ba...
45. Are You Suppressing Your Emotions? + Journal Prompts to Reconnect
24 Oct 2023
Contributed by Lukas
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 &...
44. Journaling through Uncertainty in Relationships
18 Oct 2023
Contributed by Lukas
The emotional turmoil that comes with feeling like something is "off" in your relationship can stop you in your tracks. This week, I share wi...
43. Journaling Through Feeling BLAH
10 Oct 2023
Contributed by Lukas
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 th...
42. Journaling Through Tough Seasons
03 Oct 2023
Contributed by Lukas
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 t...
41. 5 Types of Journaling (w/ Journal Prompts)
26 Sep 2023
Contributed by Lukas
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...
40. Different Routines for Different Seasons
19 Sep 2023
Contributed by Lukas
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 O...
39. Becoming Friends with Your Emotions w/ Chelon Lockert
12 Sep 2023
Contributed by Lukas
Its sometimes tough to honor our emotions. Chelon walks us through exactly how to do that (spoiler alert: it starts off by acknowledging them...
38. The 'AND' Mindset with Judi Holler
07 Sep 2023
Contributed by Lukas
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 ...
37. Relationship Recovery with Kierstyn Franklin
29 Aug 2023
Contributed by Lukas
If you're questioning your relationship or curious about toxic behaviors in relationships, this episode with Kierstyn Franklin from The Relat...
36. Setting Boundaries
15 Aug 2023
Contributed by Lukas
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 ...
35. An Innocent Prompt Turned Deep
01 Aug 2023
Contributed by Lukas
"Share an experience at a theme park" seemed like an innocent prompt, but once I opened that can of worms, I tapped into much more...inc...
34. How to Stop 'Shoulding' & Gaslighting Yourself
25 Jul 2023
Contributed by Lukas
You may have felt like a victim to gaslighting...but have you considered that you might gaslight yourself? Or that you "should" yourself? Imm...
33. When Something is *Not* Meant For You
18 Jul 2023
Contributed by Lukas
What's not not meant for you will not stay. In this episode, we talk about that + how it's been 2 years since telling my ex-husband that I wa...
32. Using Your Design to Make Decisions + Somatic Breathwork
12 Jul 2023
Contributed by Lukas
In this episode, we chat with Madeline Evergreen about how we can use our Human Design Authority to make decisions & how Somatic Bre...
31. How to Break Through a Big Feeling
04 Jul 2023
Contributed by Lukas
Exhausted moms...this one's for you. In this Journal Entry, I share with you my experience of feeling anger, resentment & sadness from un...
30. How to Use Memories to Heal
20 Jun 2023
Contributed by Lukas
Memories can sting. It’s easy to either ignore them and stuff them down OR get sucked into the moment and feel deeply all over again - neit...