123. Emotional Decluttering for Busy Moms | 5-Min Journal Prompts

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 through one of life's biggest transitions—divorce with a 10-month-old and suddenly becoming a single mom with full custody. Despite the overwhelm and overstimulation, I discovered something life-changing: how to find clarity and peace through intentional journaling, even in just 5 minutes.

I know what you're thinking—"Sam, I don't have time to journal!" But what if I told you that the quickest path to feeling less overwhelmed starts with just 5 minutes of emotional decluttering? That's exactly what I'm walking you through today.

In this episode, you'll discover:

• My 3-part method for identifying emotional clutter that's keeping you stuck in overwhelm
• How to complete an effective emotional "braindump" (even when you have a toddler interrupting!)
• A simple body scan technique to connect physical tension with hidden emotions
• How to analyze your own journaling to find patterns you might be missing
• Why Pinterest journal prompts aren't serving you (and what to do instead!)

I'm sharing the exact process that helped me transition from feeling stretched thin to experiencing genuine presence and peace, even while single parenting. This isn't about toxic positivity or ignoring tough emotions—it's about sorting through them efficiently so you can show up as the mom you want to be.

Journal Prompt Flow:

1. Emotional braindump: What's on your mind right now? (to-do lists, work stress, family dynamics)
2. Body scan: Where are you holding tension? What emotion might that represent?
3. Pattern analysis: What words, names, or situations appear repeatedly in your braindump?
4. Next step once you've identified your "heavy hitters"? Follow the 5 prompts (either all at once or one/day) outlined in the [free download] Calm Mind Blueprint.

Resource Mentioned:

• Calm Mind Blueprint: My FREE 5-day challenge with powerful prompts to work through emotions, gain clarity, and create action steps. Get access to journal prompts plus a private podcast with guidance through each prompt. Click here to start the Calm Mind Blueprint & get access to the Private Podcast