Ready to stop feeling like a jerk every time you protect your time and energy? This one's for all the women who know they need boundaries but feel guilty just thinking about setting them.

I keep hearing this at networking events — successful women who can negotiate million-dollar deals but can't tell their neighbor they're not available to babysit; or 'feel bad' delegating to their employees because they assume they have too much on their plate already.

What we're diving into:

• Why saying no feels like being a bad person
• The crosswalk analogy that'll change how you think about boundaries
• How guilt is actually your protection mechanism (not proof you're considerate)
• 3 journal prompts to break the guilt cycle

The truth bomb: Your boundary struggles aren't about not knowing how to say no. They're about an unconscious belief that your worth depends on managing everyone else's comfort AND that your guilt = being considerate.

But really? Guilt is keeping you from authentic relationships where people actually know the real you and what you need.

Resources mentioned:

• Free Calm Mind Blueprint (includes private podcast with voice guidance): www.samanthapenkoff.com/calm-mind-pod
• Private coaching (1 spot open): www.samanthapenkoff.com/privatecoaching

Connect with Sam:

• Instagram: www.instagram.com/samantha.s.says
• Facebook: www.fb.com/coachsamanthahawley
• Email: hello@samantha-says.com

This is for you if you stare at your to-do list and feel your chest tighten! You wrote everything down to feel more in control, but somehow you're drowning in your own handwriting. That master list that was supposed to save you? It's actually making everything worse.

🎯 The Control Trap - Why your 47-item to-do list is creating fake urgency (and what actually matters)

🎯 The Master List Method - My simple Google Doc system that prevents overwhelm while keeping you focused

🎯 Productive vs. Feeling Productive - How to celebrate crossing off ONE thing instead of beating yourself up for not doing ten

You'll stop rewriting the same overwhelming list over and over. Instead of feeling behind even when you're crushing it, you'll wake up knowing exactly what matters today. No more Sunday scaries about everything you "should" be doing.

Picture this: It's 6 PM and instead of stressing about your endless list, you're actually proud of what you accomplished. You can be fully present with your kids because work isn't spinning in your head. Your evenings become yours again.

Your productivity isn't measured by how much you cross off. It's about choosing to feel good about what you DID accomplish. One working mom told me she cleaned the office kitchen between therapy sessions and felt guilty it wasn't "enough." But who decided that wasn't enough?

You get to choose how productive you feel, regardless of what your list looks like.

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

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

Application to get on the 1:1 waitlist: https://www.samanthapenkoff.com/assessments/2148353310

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

Ready to journal through WHY you're not taking action on your goals you SAY you want to achieve? This episode is a follow-up to Tuesday's conversation about networking for introverts (one of MY goals!).

I'm sharing the breakthrough moment that changed everything for me—and three journal prompts to help you stop using "responsibility" as an excuse to stay small.

What we're exploring:

• Why I avoided networking for 11 months (even though it was my biggest goal)
• The FOMO revelation that was keeping me stuck at home
• How "being a good mom" was actually my protective pattern
• Three prompts to uncover what's really behind your comfort zone

An A-HA moment I had on the episode: Your comfort zone isn't about being comfortable—it's about avoiding the fear of being selfish or letting others down. Let that sink in & apply it to your life.

Resources mentioned:

• Free Calm Mind Blueprint for taking PEACEFUL, aligned, action towards your goals: www.samanthapenkoff.com/calm-mind-pod
• Private coaching (1 spot left!): www.samanthapenkoff.com/privatecoaching

Next steps: Download the Calm Mind Blueprint if you want to start taking confident action peacefully—because stepping outside your comfort zone doesn't have to mean hustling your way through it (and burning out).

I used to write my "elevator pitch" in my phone's notes app before networking events. Like, word-for-word what I'd say if someone asked what I do. Because the thought of blanking out and stumbling over my words while some extrovert waited for me to get to the point? Absolutely not.

Here's what my guest, Heather Nelson, taught me: the most successful business relationships aren't built by the person who talks the most.

• Why traditional networking advice doesn't work for introverts
• The biggest networking mistakes that actually repel potential connections
• How to transition from online-only business building to in-person relationships
• The mindset shift that makes networking feel like making friends instead of selling
• Real examples of connections that led to business growth and lasting friendships
• Why the events you don't want to attend often create the biggest opportunities

Instead of dreading networking events and forcing yourself into uncomfortable situations that drain your energy for days...

You'll have a clear, sustainable system for building the professional relationships that actually matter. No more imposter syndrome. No more energy crashes. No more wondering if you're "doing it right."

This means: You can advance your career and grow your business while staying true to who you are - coming home energized instead of completely depleted, with genuine connections that lead to real opportunities.

Heather Nelson, founder of The Connection Hive and host of Life Conversations with a Twist podcast. Heather has spent over a decade mastering the art of authentic networking and helps business owners build relationships that drive real results.

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

Connect with Heather Nelson:

• Instagram: heathernelson.life
• Website: theconnectionhive.co
• LinkedIn: Heather Nelson Tapia

Ways to work with Samantha:

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

Accepting applications for September: https://www.samanthapenkoff.com/assessments/2148353310

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

Do you love your career but feel guilty about it? Many working moms struggle with conflicting feelings about loving their work while wanting to be present for their kids.

In today's journaling session, we're diving deep into why you feel guilty for loving what you do and how to break free from that pattern once and for all.

What you'll discover:

• Why career guilt isn't really about being a bad mom
• The protective pattern that keeps you apologizing for your choices
• How to own your love for your work without explanation
• Why guilt might be helping you avoid harder decisions about boundaries

The blind-spot breakthrough: Your guilt about loving your career isn't about motherhood—it's a familiar pattern that protects you from having to fully own your choices and deal with others' reactions.

This is the deep work that I do with my private clients. I currently have ONE open spot. Learn more here: www.samanthapenkoff.com/working-together (prices increasing in August) or email me at hello@samantha-says.com chat about details!

Resources mentioned:

• Free Calm Mind Blueprint: A 5-day framework for busy women who crave peace and fulfillment in just 2-5 mins/day
• Connect with me on IG: @samantha.s.says

Perfect for:

• Working moms who love their careers but feel guilty about it
• Women struggling to balance career fulfillment and motherhood
• Anyone who dims their excitement about work to avoid judgment
• Moms who feel like they "should" want to be home more

Ready to stop apologizing for loving what you do? Grab your journal and let's dive in!

"What do you want, Sam?" I'll never forget staring at my therapist like a deer in headlights when she asked me that simple question. I had NO idea. After years of putting everyone else first, I'd completely lost touch with my own inner voice.

Is that you, too? You're not the only one who feels stuck between what you "should" do and what you actually want.

🎯 3 Game-Changing Takeaways:

• Release the grip - Why your expectations and need for control are blocking your intuition (and how to let go)
• Fear is information - What you're afraid to uncover is exactly what you need to explore
• Trust the process - How to create space for guidance when your mind is spinning with decisions
• 4 strategic journaling prompts - To help you get unstuck & trust your inner voice

Stop second-guessing every decision and start trusting yourself. Go from feeling paralyzed by choices to knowing what YOU actually want - not what everyone else expects from you.

How This Changes Everything:

Instead of lying awake replaying conversations or googling "how to know if I should quit my job," you'll have a clear internal compass. No more asking everyone else for advice. No more feeling guilty about your choices. Just confidence in YOUR voice.

Perfect for when you're questioning your relationship, feeling unfulfilled at work, or just need clarity on your next move.

Resources Mentioned:

Calm Mind Blueprint (FREE 5-step journaling framework): www.samanthapenkoff.com/calm-mind-pod

Ways to work with Samantha:

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

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

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

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.

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

Dr. Gretchen's podcast: The MSing Link Podcast

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