Have you noticed how your body can be still, but your mind keeps going?

The same thought. The same worry. The same unfinished conversation looping, even after you’ve rested. You might be sleeping more. Taking breaks. Trying to slow down. And yet, you still wake up tired.

In my conversation earlier this week with Dr. Saundra Dalton-Smith, author of The Seven Types of Rest, she shared something important: emotional rest doesn’t come from stopping the noise. It comes from processing what your mind is holding onto.

Today, we slow things down. Not to fix anything. Not to solve the problem. But to create space for what’s been quietly draining you.

Journal with me using these prompts:

1. What thought, worry, or conversation keeps replaying in my mind right now? Write it down exactly as it sounds in my head. No filtering. Just capture the loop.
2. What type of rest deficit might this be pointing to? Mental, emotional, social, spiritual, physical, sensory, or creative.
3. Why am I actually holding on to this thought? What do I believe will happen if I let it go or don’t solve it right now? What am I afraid this situation means about me?
4. If I truly wanted to pour back into this depleted area — not just stop the bleeding — what would that look like? What would help me feel restored, not just less drained?

By the end of this episode, you’ll feel calmer and clearer — not because everything is resolved, but because you understand what your mind has been trying to protect.

1. Free Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-pod
2. Newsletter: www.samanthapenkoff.com/prompts

1. Breakthrough Intensive - You already know you should slow down, delegate more, stop overcommitting. So why can't you? That's what we figure out in 90 minutes. Plus integration call 2 weeks later. Book your Breakthrough
2. Exhale: Private Coaching - For women ready to do this work until it sticks and you can't revert back. 4 open spots: Work with me

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You’re getting enough sleep - seven, maybe eight hours - and you’re still exhausted.

In this conversation, I’m joined by Dr. Saundra Dalton-Smith, physician and author of The Seven Types of Rest, to talk about why sleep alone doesn’t fix burnout, mental overload, or that constant feeling of being drained.

We unpack the difference between sleep and rest, why so many high-achieving women feel tired even when they’re “doing everything right,” and how exhaustion often comes from the places in life where you’re pouring out without restoring.

This isn’t about adding another habit or fixing your bedtime routine. It’s about noticing where your energy is going, and what it actually takes to feel rested again.

1. Rest quiz: https://www.restquiz.com/home-page/
2. Learn more about Dr. Saundra: DrDaltonSmith.com
3. Website: https://ichoosemybestlife.com/
4. Linked In: https://www.linkedin.com/in/drdaltonsmith/
5. Free Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-pod

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You know what you should do. You know meditation would help. You know you need transition time between work and family. You know you should stop checking email at 9pm...

So why can't you make yourself do it?

Today we're going beyond awareness into the root belief keeping you stuck. Grab your journal - we're digging into what's actually underneath the pattern.

Journaling prompts from the episode:

1. What’s one pattern you’re aware of but can’t seem to change?
2. What story are you telling yourself about why it keeps happening?
3. What would it cost you to change this pattern? What might you be protecting?
4. Based on what comes up, what actually needs to heal?

We're not shaming ourselves or relying on discipline. We're addressing the root belief so your solution actually works instead of being another thing you "should" do.

1. Free Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-pod
2. Newsletter: www.samanthapenkoff.com/prompts

1. Breakthrough Intensive - You already know you should slow down, delegate more, stop overcommitting. So why can't you? That's what we figure out in 90 minutes. Plus integration call 2 weeks later. Book your Breakthrough
2. Exhale: Private Coaching - For women ready to do this work until it sticks and you can't revert back. 4 open spots: Work with me

Connect with Sam: Instagram | Facebook

You know what’s wrong — so why hasn’t anything changed?

Why do you keep thinking, “I’m so aware of this… shouldn’t that be enough by now?”

You’ve named the pattern a hundred times. Burnout. Overwhelm. Autopilot. You’ve tried fixing it (therapy, routines, tools, discipline) and somehow you still end up right back here. Knowing isn’t the problem anymore. It’s the part that comes after.

In this episode, we sit in that frustrating gap between awareness and actual change. Not to judge it or rush past it — but to understand what’s really keeping you stuck. This is about loosening the anchor underneath the pattern, not adding another thing to your to-do list.

You’ll be guided to reflect on:

1. Why insight alone hasn’t created the shift you expected
2. The hidden belief that keeps stress and busyness feeling “safer”
3. How solutions can fail when the root is left untouched
4. What it looks like to go beyond awareness and into real change

By the end, you won’t feel like you need to try harder or do more. You’ll feel steadier, clearer, and less at war with yourself — with a new way to approach change that actually sticks.

1. Free Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-pod
2. Newsletter: www.samanthapenkoff.com/prompts

1. 90 min Breakthrough Intensives - You already know you should slow down, delegate more, stop overcommitting. So why can't you? That's what we figure out in 90 minutes. Plus integration call 2 weeks later. Book your Breakthrough
2. Exhale: Private Coaching - For women ready to do this work until it sticks and you can't revert back. 4 open spots: Work with me

Connect with Sam: Instagram | Facebook

Have you caught yourself thinking, “Why does my life feel like it’s just happening to me?”

Like you’re doing all the right things, but you’re not really in it anymore?

Maybe you’ve been moving through your days on autopilot - showing up, performing, meeting expectations - without checking in with what you actually want.

Today, we slow everything down. Not to fix anything, but to notice what’s been running in the background of your life. You’ll get space to reflect on where you’ve been performing, why it feels safe, and what it might look like to come back to yourself in small, honest ways.

Journal with me using these prompts:

1. Where have I been performing or living on autopilot this past year? (At work, at home, in my habits, in how I show up.)
2. Why does staying on autopilot feel good or safe for me? What am I protecting myself from?
3. What is this version of me actually costing me? What do I miss out on when I stay here?
4. If I stopped performing for a moment, what’s one small thing I could do this week that feels more like me?

By the end of this episode, you’ll feel more grounded and self-aware—less pressure to keep performing, and more permission to reconnect with who you are underneath the autopilot.

1. Free Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-pod
2. Newsletter: www.samanthapenkoff.com/prompts

1. 90 min Breakthrough Intensives: You already know you should slow down, delegate more, stop overcommitting. So why can't you? That's what we figure out in 90 minutes. Plus integration call 2 weeks later. Book your Breakthrough
2. Exhale: Private Coaching - For women ready to do this work until it sticks and you can't revert back. 4 open spots: Work with me

Connect with Sam: Instagram | Facebook

You’re doing all the “right” things, but why does it still feel like you’re performing your life instead of living it?

Why does everything start to feel heavy the moment you think about how it’ll look to other people?

There’s a quiet pressure to show up prepared, polished, and put-together...even when no one asked for that version of you. Maybe it shows up in your work, your routines, or the way you manage everyone else’s expectations. Underneath it, there’s this fear that if you stop trying so hard, you’ll be exposed as “not enough.”

In this episode you'll understand:

1. Why over-preparing might actually be blocking your best work (and keeping you from feeling like yourself)
2. The question that led to my biggest breakthrough: "What am I actually afraid will happen if I don't do this?"
3. How "performance mode" shows up differently for everyone — and why it all comes back to the same thing: safety
4. Small, tangible ways to stop filtering yourself (starting with what you wear and how you speak)

After listening, you’ll be able to slow down and ask, “What do I actually want right now?” - and trust that answer. Not perfectly. Just honestly.

1. Free Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-pod
2. Newsletter: www.samanthapenkoff.com/prompts

1. 90 min Breakthrough Intensives: You already know you should slow down, delegate more, stop overcommitting. So why can't you? That's what we figure out in 90 minutes. Plus integration call 2 weeks later. Book your Breakthrough
2. Exhale: Private Coaching - For women ready to do this work until it sticks and you can't revert back. 4 open spots: Work with me

Connect with Sam: Instagram | Facebook

Have you ever thought, “Why can’t I just relax—even today?”

You finally have a quiet moment, but your mind is still running through what you forgot, what you should be doing next, and whether you did enough for everyone.

If you’re physically present but mentally elsewhere, you’re not doing anything wrong. This is what happens when you’re used to carrying everything—your family, your business, the expectations, the invisible to-do list—even on days that are supposed to feel slow.

In this short guided meditation, you’ll give yourself permission to set everything down for a few minutes. Not to fix anything. Not to improve yourself. Just to be here—without guilt, pressure, or the feeling that you should be doing more.

In this meditation, you'll:

1. Release the mental load you've been carrying (the to-do list, the guilt, the "did I do enough?" spiral)
2. Remind yourself that being off today doesn't make you less professional — it makes you more aligned
3. Practice saying "I am enough" and actually feeling it in your body
4. Give yourself permission to just be mom, not the one orchestrating everyone else's experience

After listening, you'll feel grounded enough to stay in the room — not just physically, but emotionally. Take five minutes. You don’t need to earn rest. You’re allowed to be here.

1. Free Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-pod
2. Newsletter: www.samanthapenkoff.com/prompts

1. 90 min Breakthrough Intensives: We get to the root of what keeps you performing instead of enjoying. Plus a 30-minute follow-up call 2 weeks later. Click here for details.
2. Private Coaching - 4 open spots: www.samanthapenkoff.com/privatecoaching

Connect with Sam: Instagram | Facebook

You love Christmas. But you're so tired you can't even enjoy it.

Maybe you're stress-cleaning while your kids ask for snacks. Maybe you took time off but you're too exhausted to be present. Maybe you're working and judging yourself for not being festive enough.

This episode gives you the permission slips you need right now. Not tips. Not strategies. Just permission to feel however you're actually feeling.

Permission Slip #1: To not feel festive

Permission Slip #2: To take an actual break (or to work guilt-free)

Permission Slip #3: To feel however you feel

Permission Slip #4: To not have it all figured out by January 1

Journal Prompt: What permission do I actually need to give myself right now?

Sit with it. Maybe journal it. Maybe just think about it while folding laundry.

If you're tired of needing permission slips every time life gets intense, I have 90-minute Breakthrough Intensive spots opening in January. Check out the link below.

1. Free Calm Mind Blueprint: http://www.samanthapenkoff.com/calm-mind-pod
2. Newsletter: www.samanthapenkoff.com/prompts

1. 90 min Breakthrough Intensives: We get to the root of what keeps you performing instead of enjoying. Plus a 30-minute follow-up call 2 weeks later. Click here for details.
2. Private Coaching - 4 open spots: www.samanthapenkoff.com/privatecoaching

Connect with Sam: Instagram | Facebook