262804066 123. Emotional Decluttering for Busy Moms | 5-Min Journal Prompts - Beyond Awareness: Closing the Gap Between Knowing and Doing

Episode 123

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Published on:

6th Mar 2025

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? đź‘€

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:

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About the Podcast

Beyond Awareness: Closing the Gap Between Knowing and Doing
Closing the Gap Between Knowing and Doing
Beyond Awareness (formerly Journal Entries) is for successful women in leadership and business who know exactly what they need to do but can't make themselves do it.

You know you need to prioritize yourself, delegate more, set boundaries, stop bringing work home. You've tried therapy, coaching, retreats. You know the solution - but you either can't follow through, or when you DO, it doesn't stick.

Host Samantha Hawley helps business owners and executives earning $100k+ excavate the root beliefs underneath the execution gap. Why do you keep not doing the thing? Why doesn't it feel better when you do? Using strategic journaling and emotional excavation, we go beyond awareness into why you're actually stuck in the pattern.

This isn't about more tactics or tips. This is about understanding why awareness isn't enough and what actually needs to shift for you to change.

You'll hear about: decision fatigue, why you can't prioritize yourself, nervous system regulation, being present with your kids, root cause of overwhelm, why boundaries don't stick, self-sabotage patterns, and how your internal state impacts everything.

Perfect for: Female CFOs, VPs, directors, executives, business owners, and women in leadership who are tired of knowing what's wrong but not being able to change it.
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Samantha Hawley