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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 .
151 Episodes
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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.Web: https://www.yourcourageouslife.com Gram: https://instagram.com/katecourageous Tok: https://tiktok.com/@katecourageous *Please note that while this podcast ma...
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.Web: https://www.yourcourageouslife.com Gram: https://instagram.com/katecourageous To...
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.Web: https://www.yourcourageouslife.com Gram: https://instagram.com/katecourageous Tok: https://tiktok.com/@katecourageous *Please note that while this pod...
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. Web: https://www.yourcourageouslife.com Gram: https://instagram.com/katecourage...
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. Web: https://www.yourcourageouslife.com Gram...
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.Web: https://www.yourcourageouslife.com Gram: https://instagram.com/katecourageous Tok: https://tiktok.com/@...
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.Web: https://www.yourcourageouslife.com Gram: https://instagram.com/katecourageous Tok: https://tiktok.com/@ka...
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.Web: https://www.yourcourageouslife.com Gram: https://instagra...
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.Web: https://www.yourcourageouslife.com Gram: https://instagram.com/katecourageous Tok: https://tiktok.com/@katec...
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. We'r...
“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 courage ...
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.Web: https://www.yourcourag...
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 c...
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 Web: https...
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 o...
What an interesting time capsule this episode is, on "watching what you make it mean." Recorded during the pandemic, it's about a powerful way of reframing even amid the chaos around you through deciding to "watch what you make [life, others, pandemics] mean" about what's possible for you, your life, or the world. As you listen, consider where you were when the pandemic was happening and what your fears were. Did they come to fruition? What can be different about your life if you decide to po...
Feelings matter--but when we over-emphasize their importance, they can run our lives. It's just as important to feel feelings as it is to know how to take control of your feelings. When you can take control of your feelings, you can use them to process through your life's experiences, without feeling reactive or numbed out.Today's episode will go over a specific process that you can use for taking control of your feelings when they feel overwhelming, and processing them.Web: https://www.yourc...
You know that you need to prioritize the things that matter most--and that's going to mean knowing how to say no. Sometimes you need to know how to say no to people placing demands on your time, and other times you need to know how to say no to your own resistance and temptation to quit or give up on yourself. In today's episode, I'm talking about the art of saying "no" to what doesn't light up your life, so that you can focus on what will. Web: https://www.yourcourageouslife.com Gram: h...
When you're not living 100 percent fully alive, you feel burned out and stressed out. You don't feel like you have control over your time, the to-do list feels endless, and you lack energy to shift the course. In today's podcast episode, I'm reading aloud from my latest book, "100% Fully alive: From Burnout to Brilliance" (available for order here: https://www.amazon.com/gp/product/B09C2SDJNF ). Listen in to hear how you can start to recognize patterns of burnout and actionable strategie...
Going no contact is not a decision to be made lightly--and there may even be some alternatives to going no-contact that will bring you more peace. In today's podcast episode, I'm breaking down the 3 types of relationship scenarios where you might consider cutting off a relationship, and the 3 alternatives to going no-contact. And if you do need to go no-contact? I'm breaking down the structure of the conversation so that you know what to say (and what to avoid saying) and how to process the e...
If you've ever struggled to set healthy boundaries, or you know you can set them but then you feel more stressed having set them than you did not saying anything at all, today's episode is just for you. I'm getting into setting healthy boundaries and being aware of the hidden landmines that make it harder to set and stick to your boundaries or how to avoid feeling guilty for having set a boundary, afterwards. Web: https://www.yourcourageouslife.com Gram: https://instagram.com/katecourage...
Today's podcast is devoted to listener-submitted questions on how to beat boredom (what to do when life feels kind of "blah"), how to definitively know whether to stay or go in a relationship, and how to learn 'adulting' skills if you weren't taught them when you were growing up. I'll be giving you my take on each of these questions with actionable ways for listeners to put strategies into action.Web: https://www.yourcourageouslife.com Gram: https://instagram.com/katecourageous Tok: https://t...
If you’ve experienced betrayal or had life throw you a curveball that has you questioning everything and wondering how you’ll learn to trust again, buckle up for today’s episode. Learning to trust again isn’t easy to do, but I’ll go over the three specific ways that you can recover, heal, and step into trusting yourself.Web: https://www.yourcourageouslife.com Gram: https://instagram.com/katecourageous Tok: https://tiktok.com/@katecourageous *Please note that while this podcast may discuss pro...
“Betrayal” is a very dramatic word that we might be reserving for only the biggest violations of trust, but betrayals come in all forms. If you've felt betrayed by someone in your life, today's episode is all about how to regain a sense of self and trust in your capacity to heal after betrayal.Web: https://www.yourcourageouslife.com Gram: https://instagram.com/katecourageous Tok: https://tiktok.com/@katecourageous *Please note that while this podcast may discuss protocols to improve mental or...
Today's episode is short and sweet but it's one you'll want to bookmark--it's a message for anyone who's holding themselves back, reigning themselves in, worried that they are "too much" or "not enough." Are you ready to stop holding yourself back?Web: https://www.yourcourageouslife.com Gram: https://instagram.com/katecourageous Tok: https://tiktok.com/@katecourageous *Please note that while this podcast may discuss protocols to improve mental or physical health, listeners should always consu...
There’s one strength to leverage in life that will get you farther than any other: consistency. Whether you want to be someone who is seen as reliable, or you want to find ways to crush your goals, your ability to be consistent is the top strength to leverage in life. In today’s podcast episode, I’ll talk about how to become more consistent. I’m going beyond a mentality of “trying to be more consistent” and into the actionable strategies that you can start taking to truly be more consistent i...
Everyone says that they want to be more confident–but how do you actually develop the skill to be more confident? In today’s podcast episode, I go over actions that you can take to develop more confidence. These are actionable strategies that will help you develop the skill of being more confident over time, so that at this time next year you can look back and see true progress.Web: https://www.yourcourageouslife.com Gram: https://instagram.com/katecourageous Tok: https://tiktok.com/@katecour...
If you’re wanting to better understand yourself, that’s likely because either you’re in the midst of a messy transition, are trying to make a decision, or want to change something about yourself or your life and realize that understanding who you are is critical to navigating what comes next. When you understand yourself, you become more confident and self-aware, and have an inherent trust in your own capabilities. The questions I'm posing in today's podcast will help you make connection...
You already know some strategies to find friends. You join groups, host a dinner party where you ask known friends to bring along friends of theirs who might be compatible, initiate conversations, etc. Today’s episode is about how to find better friends, meaning how to identify the qualities and characteristics of someone who would likely make a solid friend, as well as how to identify the characteristics that indicate that someone isn’t a match for what you’re seeking. ==> The t...
What's behind a relationship where people are trying to change, but things feel stuck? Old relationship patterns or dynamics. Discover how to release old relationship patterns in this podcast episode, where I delve into essential practices that will make everything easier in your relationships. From trusting that people are doing their best to clarifying for better understanding, these habits are applicable to all kinds of relationships, be it with your partner, family, or coworkers. Lea...
In my latest podcast episode, I'm diving deep into the secrets of building smoother, more harmonious relationships. Join me as I reveal four game-changing habits that will transform the way you connect with others. Master the art of understanding and clarifying, keeping the focus on yourself, and how to apologize in ways that build greater connection, and start to see immediate actionable improvements in how you relate.Web: https://www.yourcourageouslife.com Gram: https://instagram.com/k...
You already know that you need to communicate with kindness and use “I” statements when communicating–so why is it that with communication in relationships, there can be so many misses? In today’s episode on how to improve communication in relationships, I’ll go over some ideas that you might be missing and give you strategies for improving communication in all of your relationships, whether work or family or friends.Web: https://www.yourcourageouslife.com Gram: https://instagram.com/kat...
We’ve all heard of burnout, but one of the most insidious aspects of burnout is that it might be impacting you without your conscious awareness. In this episode, I’ll talk about how to recognize burnout in yourself and others (including in kids!) and the evidence-based action steps to stop burnout. For high achievers who have trouble knowing the line between high performance and burnout? This episode will have gems for you, too.Web: https://www.yourcourageouslife.com Gram: https://i...
You know you want to... work on the creative project (book, novel, podcast, art), exercise for your health, eat healthier, or implement some other habit that would improve your life. Yet when it comes down to it? Ugh! You just don't feeeeel like it.If you’ve ever struggled with getting the motivation to start something important to you, or how to sustain that motivation, today’s episode is definitely for you.Web: https://www.yourcourageouslife.com Gram: https://instagram.com/katecourageo...
Want to get an extra 14 hours of time to do whatever you want in your week? Or how about starting off the day feeling positive, like you filled your cup before you met anyone else's demands? It all starts with creating your ideal morning routine. In this episode, I'll break down the steps to starting your morning off right even if (like me) this is something you've previously struggled with. Web: https://www.yourcourageouslife.com Gram: https://instagram.com/katecourageous Tok...
Getting stuck in pessimism, struggling to manage our time, and generally feeling kinda worn down by life can hit all of us at some point--so in today's Your Courageous Life episode, I'm talking about 4 specific ways to up-level your life. It's time to take charge of your time and feel more capable as you tackle big challenges.Web: https://www.yourcourageouslife.com Gram: https://instagram.com/katecourageous Tok: https://tiktok.com/@katecourageous *Please note that while this podcast may discu...
You, me, and everyone else I know struggle to some degree with social media--one day it's a repository of connection and inspiration, and another day it's the place where people grouse, complain, and start fights. Research shows that the more time you spend on social media, the more likely you are to feel anxious or depressed--so it matters that you are purposeful with how you utilize social media.In today's episode, I'm sharing the social media boundaries that actually work to create a bette...
Do you know who you are, when you are your best self? It's a question that took up residence in my mind when I felt I was at a crossroads. "Who am I, when I'm my best self? What am I doing? Who am I being in those moments? What environment am I in?" These are the questions I started to ask myself.I dually prepared this as a meditation for @insighttimer (I'm a meditation teacher on their platform) and as a podcast episode so that you, too, can explore the questions.Grab a pen ✍️ and some ...
In this episode, I dive into the connection between exercise and improved mental well-being, and giving you practical advice on how to make exercise a habit (for real, this time). Web: https://www.YourCourageousLife.comGram: https://www.instagram.com/katecourageousTok: https://tiktok.com/@katecourageousWeb: https://www.yourcourageouslife.com Gram: https://instagram.com/katecourageous Tok: https://tiktok.com/@katecourageous *Please note that while this podcast may discuss protocols to improve ...
After an extended hiatus from the Your Courageous Life podcast, today I'm bringing some updates and the most important life lessons I've learned after two years of ups, downs, and everything in-between.Web: https://www.yourcourageouslife.com Gram: https://instagram.com/katecourageous Tok: https://tiktok.com/@katecourageous *Please note that while this podcast may discuss protocols to improve mental or physical health, listeners should always consult a qualified provider before following any a...
Where have I been, and where am I going? I've been on hiatus for a bit and will be on hiatus for a bit longer, so that's the question that I'm answering on today's podcast, where I explore what it's like to walk through "liminal space" in your life (periods of uncertainty, things falling apart, that are not necessarily "crisis" but are a time of treading water and being in the "in-between" of where you have been and what comes next). Web: https://www.yourcourageouslife.com Gram: https://...
Feeling stuck in the busy-hustle-burnout cycle? I’ve been there, too--and I’ve been leveraging the tools that I’ve learned from the psychology of courage and neuroplasticity to shift out of productivity, and into creativity. (Or, at least, to be able to discern the difference between the two and when one is more needed, than the other!). If you’ve felt like your efforts to stop being so busy always seem to fail, definitely listen in to this special Courage Habit-focused episode that’s no...
Starting the path to change isn’t enough--we also need to start cultivating accountability for ourselves. We can use habit-formation and the brain’s capacity for neuroplasticity there, too. In this Courage Habit focused episode, Kate + co-host Andy Sewell look at how to create community and how that ties in to courage. Listen here: https://www.yourcourageouslife.com/courage-habit-podcast-creating-accountabilityThe Courage Habit episodes are a 9-part series co-hosted with Andy Sewell ( @n...
Okay, but how do we respond to criticism and critique? And how do we know when we’re triggered because someone’s being unkind, versus because someone’s telling us a truth that we really need to hear? In this special Courage Habit episode, we’re digging into the very real experience of navigating criticism, whether our own or someone else’s. Listen here: https://www.yourcourageouslife.com/courage-habit-podcast-responding-to-criticism The Courage Habit episodes are a 9-part series co-...
Change your mindset, and you change your life--that’s the powerful premise that neuroplasticity offers us, and we can use this in order to shift away from fear-based thinking to find more courage. In this episode, we use real examples to talk about how you can shift your thinking using the power of cognitive reframing (a clinically validated approach to behavior change!). Listen here: https://www.yourcourageouslife.com/courage-habit-podcast-reframe-stories The Courage Habit episodes...
Ever struggled to change a habitual reaction? In this episode from the Courage Habit series, Kate + Andy look at habitual reactions and how to shift those reactions in order to develop more courage. We’re getting into the nitty-gritty of what it means to create long term change through the brain’s capacity for neural plasticity. Looking at your current reactions is a helpful jumping off point for seeing what else is possible. Listen here: https://www.yourcourageouslife.com/courage-habit-...
It’s time to start listening to what your fear has to say--wait, what? This might surprise you, but there’s a very real reason why you need to listen to what your fear is saying: it has a message. The critical piece, however, is that you listen without attachment. In other words? Don’t believe that what your fear says, is automatically true. We’re going through some real examples of this in the 4th part of the Courage Habit series, part of a special 9-part series that is newly added to the Yo...
The inner critic is your best friend--with a lousy skill-set! That’s what we’re digging into in the 3rd part of the 9-part Courage Habit series (part of the Your Courageous Life podcast!). If you’ve felt like your internal critic has had a hold on you for far too long, listen in to hear how you can shift your relationship with your critic (and your fear). These skills are applicable to anywhere where you struggle with criticism. Listen here: https://www.yourcourageouslife.com/courage-hab...
In the second part of the 9-part Courage Habit series, we’re talking about how you can integrate meditation and mindfulness practices into your life (even when you’re feeling resistant) and how to directly dialogue with the internal critic so that you don’t get hung up on internal criticisms. Listen here: https://www.yourcourageouslife.com/courage-habit-podcast-meditation The Courage Habit episodes are a 9-part series co-hosted with Andy Sewell ( @notandysewell ) of Audio Ephemera. ...
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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.