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Welcome to the Your Courageous Life podcast, where we talk about psychology and actionable tools for creating better habits, cultivating discipline, and practicing courage. Using a biopsychosocial lens, you'll learn the tools for creating a better life and developing more grit and emotional resilience.
Want more resources? Head to https://www.yourcourageouslife.com/begin .
155 Episodes
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If the holidays leave you more drained than joyful, you’re not alone—and given what the holidays are supposed to represent, it’s really a shame that year after year, we get sucked into the parasitic undertow of stress and overwhelm. But—if you choose it—it is possible to have a stress-free holiday season. Today I’m sharing my three rules for creating a calm, meaningful, and truly stress-free holiday season — without isolating yourself or people-pleasing your way through December. ...
What happens when you wake up one day and realize you’ve stopped wanting your own life? In this deeply vulnerable episode of Your Courageous Life, Kate shares her personal experience with high-functioning depression — what it looked like, how she hid it, and what helped her begin to reconnect with the will to live again. Through honesty, research-backed strategies, and lived experience, she explores the small but radical steps that start to rebuild aliveness: finding support, moving your body...
We've all been there--we say "yes" when we really want to say no, because we feel obligated or guilty or worried about someone's reaction. In this short, "tiny courage" episode, we're looking at how to start saying no and mean it, without the guilt. No explanations. No over-explaining. No trying to justify...just one powerful sentence. 🚨 This isn’t just a podcast—it’s your wake-up call. If you’ve been smiling through the grind, holding back your truth, or checking every box while somet...
We all say we’re prepared for whatever life throws at us—until we’re not. In this episode, we’re talking about what happens when life humbles you. For years, I thought I could outsmart hardship with self-awareness, tools, and grit. Then came the season that brought me to my knees—depression, shame, and the unraveling of everything I thought I could control. What I learned changed me: that control is the greatest illusion, that hiding only deepens the pain, that owning your truth expands you, ...
Want an easy practice to up-level your life that you can start today? Todays "Tiny Courage" series is a quick short-form podcast on a practice that I've recently adopted that has decreased stress, added to my joy, and drastically up-leveled my life. I'll share what it is and how you can adopt it for yourself--all in under 10 minutes. 🚨 This isn’t just a podcast—it’s your wake-up call. If you’ve been smiling through the grind, holding back your truth, or checking every box while something i...
Feeling negative or pessimistic isn't a judgment--you aren't bad or wrong if you experience these feelings. But staying in negativity and pessimism will only get you stuck in negativity and pessimism, and the only person who with the power to shift you out of that space is...you. In today's podcast episode, we're talking about how to get unstuck when negativity and pessimism have hung around for far too long. 🚨 This isn’t just a podcast—it’s your wake-up call. If you’ve been smiling through ...
No one has a hassle-free life, and sometimes when we're going through a difficult time, the things in life that we don't like become out-sized in our mind, bigger and more of a challenge than they really need to be. In todays' "Tiny courage series" I'm sharing a reframe for how to handle the things in life that you don't like, with courage. 🚨 This isn’t just a podcast—it’s your wake-up call. If you’ve been smiling through the grind, holding back your truth, or checking every box while someth...
People-pleasing is a tough fear pattern to transcend, because it brings with it so many unconscious benefits (approval!) and when we step out of it, we often feel discomfort (the guilt of not saying 'yes'!). In today' podcast episode, I'm diving into how you can recognize and stop people-pleasing by identifying your most common triggers and reframing the belief systems that underlie a people-pleasing pattern. 🚨 This isn’t just a podcast—it’s your wake-up call. If you’ve been smiling th...
There’s the deeper work that someone can do around shifting anxiety--looking at old trauma, familial patterns, the conditioning you were raised with. That tends to be longer term work to look at root causes that result in feeling anxiety in the here-and-now, and that is valuable work to do. But what about when you need to shift anxiety, fast? That’s the help I want to provide in today’s episode, offering 6 specific ways to shift anxiety, fast. 🚨 This isn’t just a podcast—it’s your w...
In today's "Tiny Courage series" I'm offering a short-form podcast episode about a powerful reframe for difficult parents that I was offered during a coaching session, that altered the course of my life. If you've found that you've done some work to release the past yet still feel something that isn't fully resolved, this powerful reframe for your difficult parents can be life-changing. 🚨 This isn’t just a podcast—it’s your wake-up call. If you’ve been smiling through the grind, holding back...
Self-doubt is just another form of fear. When you're stuck in self-doubt, the anxiety, ruminating, and over-thinking things starts to take over until we feel tied in knots. But with one simple question, you can shift your self-doubt and stop letting it run on auto-pilot. Today's tiny courage episode is a short and sweet take on this essential question for how you can shift self-doubt. 🚨 This isn’t just a podcast—it’s your wake-up call. If you’ve been smiling through the grind, holding back y...
Our thoughts have a lot of power over our behavior, including whether or not we notice opportunities or adopt a positive or negative attitude. When it comes to money, most people need to work on how to shift their money mindset into a more open space, and in today’s episode of the Your Courageous Life podcast I’m sharing the top 3 beliefs that you’ll need to examine in order to get out of scarcity and shift your money mindset. 🚨 This isn’t just a podcast—it’s your wake-up call. If ...
Today's Your Courageous Life podcast will feature another episode from our series that we're calling the "Tiny Courage series." If you've been wanting to get more mindfulness practices into your life but feel like they take too much time, here's a five-minute mindfulness practice to try out and information on resources to access additional (free) meditation and mindfulness support. 🚨 This isn’t just a podcast—it’s your wake-up call. If you’ve been smiling through the grind, holding back your...
If you have felt like you can get things done, but you aren’t particularly happy in your life. If you have noticed that you think you’ll feel better once your to-do list is complete, and somehow either the list is never complete or completion is never as satisfying as you thought it would be. If you can get things done, but a little voice in you goes, “Is this all there is?” If you feel like you’re teetering on the edge of burnout or you are burned out. –Then today’s episode is for you. ...
“Courage doesn't always roar. Sometimes courage is the little voice at the end of the day that says I'll try again tomorrow.” -- Mary Anne Radmacher I'm introducing a new series to be part of the Your Courageous Life podcast: the Tiny Courage series which will consist of short-form podcasts taking on the small but important acts of "tiny courage" that we can step into each day. For this introductory episode I'm going over a short but simple reminder of how far you've come and the cour...
Raise your hand if you've ever promised yourself you'd start meditating, and then...you started and stopped, or found it tough to get started. 🙋♀️ I've been there, myself--that is, until 2018 when I figured out 3 easy ways to start meditating that ended up helping me to step into more courage. I'm sharing these strategies with you (and the third one, I doubt you've heard anywhere else). Listen to the episode and then check out this free resource for you, right here. 🚨 This isn’t just a po...
In this episode, we dive into the concept of how to handle it when you’re feeling unmotivated, so that you can shift out of resistance and into action. I’ve got 9 specific strategies to overcome low motivation, such as how you can do one tiny thing to trigger dopamine production, which can jumpstart motivation. (A note: our discussion of motivation in this podcast is contextual and takes into account recognizing when mental health factors need to be addressed to make you feel more motivated)....
Across thousands of hours of coaching, training others, and–of course–a few of my own stumbles and fumbles, I’ve learned a few things about becoming more confident, the hard way. Here are 9 things to know about becoming more confident that will shift how you think about yourself. Confidence isn't about arrogance or constant affirmation but about owning our capabilities and accomplishments without diminishing others. We'll discuss how avoiding destructive habits and labels that limit us...
When was the last time you truly had a summer? Most of us stop having a summer vacation as soon as we enter the workforce, and over time we forget the magic that's possible when we create new adventures for ourselves. I'm sharing 3 questions that you can ask yourself to have the summer of a lifetime, so grab a pen and paper as you listen and start planning--there are options here even if you don't have a ton of cash. Also mentioned in this episode: Wonder Seeker by Andrea Scher 🚨 Th...
Most people recognize that there are critical voices or beliefs that impact their self-confidence, and it's only natural to want to silence those inner critic voices as a result. What not everyone realizes is that "silencing the inner critic" is not an effective tool--if it was, wouldn't it have worked, by now? Today's episode from the archive gets into alternatives to trying to silence those critical beliefs and instead transform them. :: Brand-new Your Courageous Life episodes will be back...
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I don't usually listen to "self help" podcasts. I respect your direct approach to life, I love that you're not afraid to drop an f-bomb! I searched for an episode dealing with what to do if you hate your job and it really helped. I've been listening to several of the episodes and I'm so impressed with your knowledge and intelligence. I'm in my 50's and I'm now finally inspired to practice living with integrity on a daily basis. Shenanigans is one of my favorite words!! Thanks for making my day.