262804066 139. Journaling Through Overwhelm | 5 Min Journal Prompts - Beyond Awareness: Closing the Gap Between Knowing and Doing

Episode 139

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Published on:

1st May 2025

139. Journaling Through Overwhelm | 5 Min Journal Prompts

Feeling like there are too many tabs open in your brain? đź“‚ You're not alone. In this focused 5-minute journaling episode, I'm tackling the #1 emotion I hear from ambitious, goal-oriented working moms: overwhelming overwhelm.

When your to-do list never ends and everyone needs a piece of you, overwhelm isn't just an emotion—it's a constant state of being. But what if 5 minutes with your journal could help you find the breathing room you've been desperately seeking?

⏱️ In this episode, you'll discover:

  • How to identify exactly what's causing your overwhelm (it might not be what you think)
  • What your overwhelm is actually trying to tell you about your deeper needs
  • Small daily moments that secretly feed your stress levels
  • How to reclaim just 15 minutes of emotional energy each day (and what to do with it)

I guide you through four powerful prompts designed to help you not just acknowledge your overwhelm, but actually start dismantling it—creating space for genuine peace and presence in your busy life.

Journal Prompts Included:

  1. When was the last time you felt completely overwhelmed? What was happening? (Free write about the situation and emotions)
  2. If your overwhelm could speak directly to you about what you truly need right now, what message would it be trying to deliver?
  3. What small moments throughout your day unintentionally feed your sense of overwhelm, and which one could you approach differently tomorrow?
  4. If you could reclaim just 15 minutes of emotional energy tomorrow, how would you spend it in a way that reconnects you with yourself?

Resources Mentioned:

This episode is perfect for the woman who's tired of carrying the mental load for everyone and ready to create space for herself without dropping any balls. Give yourself these 5 minutes—I promise your overwhelm will still be there when you're done, but you'll have a clearer path through it.

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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