Your Courageous Life podcast
149 episodes - English - Latest episode: 28 days ago - ★★★★★ - 50 ratingsWelcome 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 .
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Episodes
Ep83: Goal Setting In Uncertain Times
January 05, 2021 17:51 - 31 minutes - 21.6 MBWhether you’re listening to this podcast at the start of 2021 and wondering how we can set goals given the unpredictable nature of a pandemic, or, you’re in a period of transition in your life and want to use goal-setting to navigate that transition--while leaving plenty of room for pivots--this podcast is for you. Goal-setting in uncertain times is a great skill to have, because of course, life is fundamentally uncertain. The ability to use goals for focus, while leaving plenty of room for ...
Ep 82: 2020 Recap
December 14, 2020 14:00 - 38 minutes - 26.5 MB2020 was a hard year--and? It was an opportunity. It was an opportunity to dig deeper, finding out what it is that you want most out of life when so many options were taken away. It was an opportunity to find out where our skill-sets were coping had holes. It was an opportunity to look at justice in a new light. It was an opportunity to say more true yes, and more true no. Want the next year of your life to be different? Let’s recap what we’ve been through to pave the way for what’s next. ...
Ep 81: Reframing Behaviors
December 01, 2020 11:00 - 31 minutes - 21.5 MBWe can be so hard on ourselves (and others) when we don’t understand why we behave the way we do (“After all, if I know better, shouldn’t I just do better?”). When we see reframing behaviors as an opportunity to examine the needs that might underlie our actions, then we can start to understand ourselves or others differently. Our behaviors have a purpose (even if we can’t see it right away) and a bit of inquiry can help us to see what’s really going on. Web: https://www.yourcourageouslife.c...
Ep 80: Finding Your Purpose
November 16, 2020 11:00 - 26 minutes - 18.1 MBWe often think of finding your purpose as this thing that you do, a space you arrive at, and having arrived there...the heavens part and golden light shines down, and you skip off into the sunset because now you’ve got a purpose and life is great. (Spoiler alert: it doesn’t quite work that way). In today’s podcast episode, I’m busting some of the popular myths about finding your purpose and inviting you into using today--yes, this today--as your moment to find your purpose in the here-and-no...
Ep 79: Silencing the Critic
November 02, 2020 11:00 - 15 minutes - 10.3 MBTruth: if silencing the critic was truly an effective strategy for living a life with courage...it would have worked by now. You wouldn’t feel fear. So, let’s stop silencing the critic (since it doesn’t work, anyway) and instead, shift into a different kind of relationship with the critical voice within. Web: https://www.yourcourageouslife.com Gram: https://instagram.com/katecourageous Tok: https://tiktok.com/@katecourageous *Please note that while this podcast may discuss protocols t...
Ep 78: How to Change a Habit
October 13, 2020 10:00 - 21 minutes - 14.8 MBSince habits are behind so much of what we do (or avoid doing) in our lives, we need to look at how to change a habit if we want to make positive change. If you decide you want to shift something big in your life, looking at only the thing you want to shift--without the habits that underlie your past behaviors--will only get you so far. In today’s podcast episode, we’re examining how to change a habit and breaking down each piece of the process. Web: https://www.yourcourageouslife.com Gra...
Ep 77: Live in the Moment
October 05, 2020 10:00 - 16 minutes - 11.4 MBSo you want to live in the moment , do you? Acceptance, being present, all of that? But there’s this thing that so many of us do that directly cuts off our ability to truly live in the moment, and that’s what I’m breaking down in today’s podcast episode.
Ep 77: Live in the Moment + be more present, even with fear
October 05, 2020 10:00 - 16 minutes - 11.4 MBAre you tired of trying to live in the moment while battling fear? Let's face it, fear is a constant companion in our lives, and the notion of living fearlessly is just a myth. We all experience fear in various forms, from resistance to procrastination, self-sabotage to perfectionism. Living in the moment doesn't mean being fearless; it means having the courage to confront your fears, be curious about them, and integrate them into your life. So, what can you do right now to feel more pre...
Ep76: Finding the Opportunity
September 21, 2020 10:00 - 29 minutes - 20 MBFinding the opportunity amid difficult circumstances isn’t something pithy self-help statement. It’s not “toxic” positivity. It’s not naive optimism. Reframing difficult circumstances and finding the opportunity available is a resilience strategy that helps people to alleviate sadness, worry, fear. That’s what we’re talking about in today’s podcast. Web: https://www.yourcourageouslife.com Gram: https://instagram.com/katecourageous Tok: https://tiktok.com/@katecourageous *Please note t...
Ep75: The Confident Woman
September 08, 2020 10:00 - 34 minutes - 23.9 MBAsk the confident woman you know, “What has been the cost?” She’ll tell you stories. For every confident woman I’ve met, there are stories of needing to face the undermining behaviors of others. In today’s podcast episode, I’m asking all of us to consider how we undermine our own confidence...and how we contribute, inadvertently, to undermining the confidence of others. Confidence isn’t false bravado. It has deep roots. Web: https://www.yourcourageouslife.com Gram: https://instagram.com/k...
Ep74: Do You Really Want Change?
August 03, 2020 10:00 - 43 minutes - 30 MBDo you really want things to change? Really? Sometimes, we confuse “wanting things to change” with “wanting to be supported in the difficulties I am facing.” The two are similar in some ways, but different. Today's podcast episode shares how. 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 shou...
Ep73: Process Your Experience
July 27, 2020 10:00 - 35 minutes - 24.2 MBTo process your experience is to say to the thing that has arisen, “I’ll examine you, and dance with you, and see what’s here.” Processing your experience through letting out sadness, anger, anxiety before they can become pent-up, is a way of being with all of it. It gets you un-stuck from fear, and aligns you with your courage. In today's podcast episode, you'll learn how to start to process your experience rather than feel like life is constantly coming at you. Web: https://www.your...
Ep72: Where we are
July 16, 2020 23:07 - 46 minutes - 31.9 MBAfter a bit of a Your Courageous Life break, I'm back--and I'm sharing the top 3 tools I've been relying on to emotionally navigate a pandemic...while also moving to a new state, while still being a parent, while running a business, while...well, you know. It's #AllTheThings. Listen in for a little "where we are" check-in and the tools that you can lean on each day. Web: https://www.yourcourageouslife.com Gram: https://instagram.com/katecourageous Tok: https://tiktok.com/@katecourageous...
Ep71: The Courage to Speak Up
June 01, 2020 22:14 - 35 minutes - 24.6 MBYou and your voice are being called upon--because right now, we need you to practice the courage to speak up. The courage you practice in your individual life is just an entry point, the initial drop of water that creates a ripple effect of change. In today's podcast episode, I'm talking about how to develop the courage to speak up around injustice, facing your fears of criticism or saying the wrong thing, so that we can create a better world. https://www.yourcourageouslife.com/begin Web...
Ep70: Practice reframing fear
May 25, 2020 12:00 - 41 minutes - 28.4 MBPerhaps the concept of reframing fear is something you’ve heard of--but you haven’t had any practice reframing fear around real-life situations. In this podcast episode, I’m sharing the behind-the-scenes of how I’m navigating the very real fears that have come up for me as I’m packing up our home and navigating the uncertainty of a move...when we don’t know (yet) where we’re moving *to.* Get ready to explore what it’s like to go beyond the beginner stages of reframing fear, where you feel li...
Ep 69: How to change careers
May 18, 2020 12:00 - 41 minutes - 28.6 MBThis episode on how to change careers isn’t going to offer resume tips or LinkedIn strategies--but it will walk you through the emotional landscape that goes along with changing careers. You’ll learn how to survive the transition, navigate the feelings, manage the expectations that are part of changing careers. More importantly, career change can be a catalyst for profound courage. Get additional listener resources at https://www.yourcourageouslife.com/begin . Web: https://www.yourcou...
Ep68: Raising courageous kids
May 11, 2020 12:00 - 35 minutes - 24.2 MBToday’s episode applies to everyone, whether parents or not–because the “inner kid” within you could benefit from some work to look at how you were taught about handling fear and courage and resilience. Raising courageous kids isn't about eradicating fear; it's about building emotional resilience. It's about helping children embrace their feelings, adapt to situations, stay curious, and learn to question things. Is that something you received as a child? How do parents teach these essentia...
Ep67: Improving your marriage
May 04, 2020 12:00 - 33 minutes - 23 MBWhile the title of this episode is about improving your marriage, what I’m sharing today really applies to any relationship where there’s been conflict or where you’re wanting greater connection. In relationships, we bring our past conditioning and expectations, and today I’m talking about how to step into more powerful relating (in the truest sense of the word) in your partnerships. Get additional listener resources at https://www.yourcourageouslife.com/begin . Web: https://www.yourc...
Ep66: Staying with the process
April 27, 2020 12:00 - 34 minutes - 24 MBWe’ve all been there--we try something, decide it’s “not for us” and then move on. But what if staying with the process and truly going all-in would give us more than we ever realized? In this podcast episode, I’m talking about what gets lost along the way and how sometimes the medicine we most need is the medicine we most resist--and only staying with the process will show us what we need to learn. Get additional listener resources at https://www.yourcourageouslife.com/begin . Web: h...
Ep66: Getting things done
April 20, 2020 12:00 - 30 minutes - 47.7 MBIn this podcast episode on getting things done, I’m outlining some of the things that I’m doing since the COVID-19 pandemic has hit, to manage...life. I’m a wife, mother, CEO of a company, Director of a training program, author of books, and yes, just like you I’ve got laundry to do, meals to make, and I need to remember to get my car insurance paid. So how do I do it all? Spending big bucks to hire out has not been my answer. And, of course, your to-do list and productivity do not define yo...
Ep65: Getting things done
April 20, 2020 12:00 - 27 minutes - 18.8 MBWant some help with getting things done? Whether you are someone who loves hearing about a new productivity strategy or if you’re someone who perpetually feels disorganized and struggles to get things done, I’ve got supportive strategies. In particular, I’m going to break down some of the ways that I have reframed my approach to getting things done to make it more manageable for my lifestyle, and share with you the mindset reframe around goal-setting that will change how you think about ...
Ep64: Take charge of your life
April 13, 2020 12:00 - 25 minutes - 17.8 MBYes, I know--it’s part of the self-help canon to say “Take charge of your life!” But of course--because this is the Your Courageous Life podcast--we’re meaning something more nuanced. You can’t control pandemics, death, taxes, suffering, so I’m not going to talk to you about just switching your mindset, and that’s it. At the same time? Yes, take charge of your life wherever and whenever you possibly can--because what are the other appealing options? Throwing up your hands in defeat? (I hope ...
Ep63: This is what we train for
April 06, 2020 12:00 - 24 minutes - 16.6 MBWe don’t do personal growth work for times when life is just peachy--yes, we love the daily benefits, but really, we’re doing personal growth work for times like these. This is what we train for. We’re training to boost our emotional resilience so that when life hands us challenges, we can face them. Will we be afraid? Yes. Will we choose courage? Absolutely. Here's how. Get bonus listener resources at https://www.yourcourageouslife.com/begin . Web: https://www.yourcourageouslife.com Gr...
Ep62: How to pivot
April 01, 2020 13:00 - 37 minutes - 26.1 MBOkay, things are changing--the world as we know it has definitely changed for the foreseeable future--so you need to know how to pivot. You’ll be making multiple pivots in the coming months, changing as circumstances change, adjusting, noticing how you feel and honoring that, making tough choices. So amid those tough choices, knowing how to pivot as needed (rather than getting stuck) is crucial. Get bonus subscriber resources by going to: https://www.yourcourageouslife.com/begin . Web: ht...
Ep61: Watch what you make it mean
March 30, 2020 13:00 - 40 minutes - 27.7 MBIn the midst of challenging times, I want to share a powerful message about the importance of “watching what you make things mean” in your life. It's not about denying the real challenges we face, but rather about taking control of our emotional health and resilience. At first, I was skeptical and even annoyed by the idea that I could influence my own well-being, and it felt like some people were just born with more optimism. Turns out? No, these are skills that you can learn. Optimism, hop...
Ep60-Stress Relief
March 23, 2020 11:00 - 17 minutes - 12 MBIt’s time for some stress relief (because I know that we’re all feeling it, right now). As a departure from my usual podcast content, in today’s podcast I’m offering a guided meditation for stress relief (and if you want more where this came from, check out the Simple Habit app, where I’m a meditation teacher and offer an entire library of different meditations). Find some space where you can slow down for about 20 minutes, and just sink into knowing that somehow, we’re going to make it thro...
Ep59-Navigating an Uncertain World
March 13, 2020 16:15 - 32 minutes - 22.5 MBFeeling fear or anxiety about the news headlines? Feeling frustrated by others who get anxious or fearful in response to the news headlines? This podcast episode is here to help as we talk about navigating an uncertain world and the tools and processes you can use to manage the feelings that come up. Get bonus resources for subscribers, at https://www.yourcourageouslife.com/begin Web: https://www.yourcourageouslife.com Gram: https://instagram.com/katecourageous Tok: https://tiktok.co...
Ep58: Learning to love yourself
February 10, 2020 13:30 - 39 minutes - 27.1 MBLearning to love yourself isn’t about trying to reach perfection, nor is it about abandoning all attempts to improve your life. You can absolutely want to change or improve your life in some way, without that being an indication that you don’t fundamentally love yourself. And, you also don’t need to wait until those changes are made, before you can learn to love yourself. Today’s podcast episode breaks down the often tricky nuances that go along with learning to love ourselves, and especiall...
Ep57 - Beating Burnout
February 03, 2020 14:00 - 30 minutes - 21.1 MBBurnout is tough. It’s far easier to preventively avoid burnout than it is to start beating burnout once you’re stuck in it. Today’s episode, however, is going to address both ends of this spectrum. If you’re trying to be proactive about avoiding burnout, or if you’re currently focused on beating burnout because it’s everywhere, I’m reviewing intentional practices that you can put into your life (starting today!). I’ll be going over the symptoms of burnout, the three things that create the “...
Ep56 - How to regulate emotions
January 27, 2020 14:00 - 22 minutes - 15.4 MBWhat really throws us off, in our lives? Is it “not knowing” what we need to do? Sometimes, sure, but what throws us off more often is parsing through feelings. We get overwhelmed, stressed, afraid, and we aren’t sure how to keep moving forward when those feelings are a lot (or, worse, when someone around us responds by telling us to “Just calm down” or “Just think positive” in response to what we feel). Knowing how to regulate emotions is a skill that you can use when emotional states are n...
Ep55 - Feeling lost and confused
January 20, 2020 14:00 - 24 minutes - 17.1 MBIn today’s episode, I’m talking about what to do when you feel lost and confused (the kind of lost and confused where you’re feeling stuck, unsure of where to go next, and are hoping to arrive at some clarity that gets you moving, again). When you feel lost and confused, it’s time to slow down and understand a bit about what’s lead you here. Let’s start breaking this down, piece by piece, to see how you can start seeing your way through and getting out of the confusion, and into clarity. Ge...
Ep55 - What to do if you're feeling lost and confused
January 20, 2020 14:00 - 24 minutes - 17.1 MBIn today’s episode, I’m talking about what to do when you feel lost and confused (the kind of lost and confused where you’re feeling stuck, unsure of where to go next, and are hoping to arrive at some clarity that gets you moving, again). When you feel lost and confused, it’s time to slow down and understand a bit about what’s lead you here. Feeling lost and confused in life? Don't worry, you're not alone. Feeling lost and confused is a natural part of life, especially when you're pushing...
Ep 54 - How to set goals without getting stressed
January 13, 2020 14:00 - 21 minutes - 14.8 MBEveryone needs to know how to set goals without getting stressed--at least, not so stressed that you end up sabotaging the goal or quitting, entirely. You can learn how to set goals without getting stressed by shifting your mindset around failure and placing your intentions on following through consistently, rather than pushing yourself to hit a certain outcome. In today’s podcast episode, I’m breaking down the different approaches that I take for setting goals without getting stressed. G...
Ep54 - How to start playing bigger
January 06, 2020 22:34 - 28 minutes - 38.7 MBAt any given moment, you have an opportunity to start playing bigger in your life. This doesn’t have to be an exhausting struggle. You can approach playing bigger from a place of rooted, grounded, intentionality. What do you want to create? Where would you like to be, between now and a year from now? This episode breaks down ways that you can immediately start playing bigger in your life. Get additional podcast resources by heading to https://www.yourcourageouslife.com/begin
Ep53 - How to start playing bigger
January 06, 2020 22:34 - 26 minutes - 17.9 MBToday’s episode is a little different in tone than my usual Your Courageous Life podcast episodes–because for those of you who know that they’re settling, playing small, who want to go after goals that are bigger and more audacious than they’d imagined, I want to speak directly to you about how to stop messing around and dive 100% into the pursuit of your highest calling. There are four essential components to playing bigger and going after the goals that will radically change you at the co...
Ep 52: Stress-free holidays
November 25, 2019 14:00 - 32 minutes - 22.4 MBWhen the holidays are on the horizon, people start to feel stressed--but you can have a stress-free holiday by examining the belief systems that weigh you down and make you feel crazy. Whether it’s in-laws who drive you crazy, old family dynamics that come up just when you thought they were done, the travel delays, or the expenses, today’s podcast episode gets into the belief systems that you can let go of right now, to experience stress-free holidays that leave you feeling more connected to...
Ep51: Dealing with difficult situations
October 28, 2019 22:04 - 27 minutes - 19 MBAs I recorded this episode, the Sonoma County fires of 2019 were happening--and I live in Sonoma County, approximately 20 miles from the initial origin of the fires. I wanted to share an episode on dealing with difficult situations and use challenging circumstances such as these fires and how they have impacted myself and my community, to highlight ways of handling difficult situations. Get more courageous resources, by joining our community and getting access to the library: https://www...
Ep51: Handling Difficult Situation
October 28, 2019 22:04 - 27 minutes - 38 MBAs I recorded this episode, the Sonoma County fires of 2019 were happening--and I live in Sonoma County, approximately 20 miles from the initial origin of the fires. I wanted to share an episode on handling difficult situations and use challenging circumstances such as these fires and how they have impacted myself and my community, to highlight ways of handling difficult situations. Get more courageous resources, by joining our community and getting access to the library: https://www.y...
Choosing who you surround yourself with
September 23, 2019 12:00 - 45 minutes - 62 MBIt’s common self-help advice that “you are the aggregate of the five people you spend time with” or to simply “let go” of people who are “toxic”--but is this way of being profoundly dehumanizing? In this podcast episode, I respond to a listener request to talk about choosing who you surround yourself with and how those people have an impact on your well-being. If you’ve felt conflicted about how to figure out who the people are who are your truest friends, and if you’ve been uncertain about ...
Ep50: Choosing who you surround yourself with
September 23, 2019 12:00 - 45 minutes - 31 MBIt’s common self-help advice that “you are the aggregate of the five people you spend time with” or to simply “let go” of people who are “toxic”--but is this way of being profoundly dehumanizing? In this podcast episode, I respond to a listener request to talk about choosing who you surround yourself with and how those people have an impact on your well-being. If you’ve felt conflicted about how to figure out who the people are who are your truest friends, and if you’ve been uncertain about ...
Learning to Trust Your Intuition
September 09, 2019 12:00 - 35 minutes - 54.1 MBWhether you have trouble trusting your intuition, or feel like you’ve got intuition on lock but could always use a few more insights, today’s podcast episode on learning to trust your intuition will break down some of the essential components. How do you know the difference between excitement and fear? How do you tell the difference between a “red flag” and needing to stretch into something outside your comfort zone? That’s what we’re talking about, today. Get bonus courageous resourc...
Ep49: Learning to Trust Your Intuition
September 09, 2019 12:00 - 35 minutes - 24.3 MBWhether you have trouble trusting your intuition, or feel like you’ve got intuition on lock but could always use a few more insights, today’s podcast episode on learning to trust your intuition will break down some of the essential components. How do you know the difference between excitement and fear? How do you tell the difference between a “red flag” and needing to stretch into something outside your comfort zone? That’s what we’re talking about, today. Are you ready to transform your...
Ep48: Recognizing Self-Sabotage
September 08, 2019 16:00 - 24 minutes - 17.1 MBDo you have trouble recognizing self-sabotage? That’s something of a trick question, because we typically only recognize self-sabotage in hindsight. In today’s Your Courageous Life podcast episode, I’m talking about how you can start recognizing self-sabotage *before* you’re actually doing it. We’re getting real about shiny object syndrome, taking two steps forward and one step back, and how to finish what you start. Get bonus listener resources at https://www.yourcourageouslife.com/b...
Ep 47: Help with Perfectionism
September 01, 2019 16:00 - 26 minutes - 18.4 MBToday’s Your Courageous Life podcast episode offers some help with perfectionism. Often, people say they know they are perfectionists, but they have less of an idea of what to actually *do* about perfectionism. How do we stop getting stuck in the cycle of perfectionism? Today’s episode breaks down how perfectionism shows up and what we can do to notice it and change our habits. Get bonus listener resources at https://www.yourcourageouslife.com/begin Web: https://www.yourcourageouslif...
Ep46: Stop People Pleasing
August 25, 2019 13:00 - 27 minutes - 19.2 MBSome people know that people-pleasing is an issue that needs to stop, and others may think it’s not an issue--but in fact, there may be some hidden areas where, under the right circumstances, you unconsciously go into people-pleasing mode. Are you tired of constantly bending over backward to please others and sacrificing your own needs and desires? Well, you're not alone. In this eye-opening podcast episode, we delve deep into the world of people-pleasing and why it might be more prevalent...
Ep45: Courageous Wellness and Empowering Your Body
August 19, 2019 12:00 - 26 minutes - 18.1 MBIf you (like me) grew up without an athletic background and have never particularly liked going to a gym, and if you (like me) have ever struggled with creating consistent eating habits, this episode will resonate on many levels. While long, definitely listen all the way to the end so that you can get the benefits of all the different threads coming together--the takeaways for how you can apply these ideas to your own life are everywhere. Courageous wellness and empowering your body is not a...
Courageous Wellness and Empowering Your Body
August 19, 2019 12:00 - 26 minutes - 36.2 MBThis is the longest episode of the Your Courageous Life podcast, ever--but that’s because I’m getting into the story of how I radically changed my eating and exercise habits and have found a new level of health and energy that I had no idea was even possible. If you (like me) grew up without an athletic background and have never particularly liked going to a gym, and if you (like me) have ever struggled with creating consistent eating habits, this episode will resonate on many levels. While ...
Take Action Now - No More Waiting
August 14, 2019 17:48 - 24 minutes - 34.2 MBIt’s time to take action now - no more waiting. You deserve more. You deserve better than the b.s. lies of “It’s not the right time” or “But I’m not the kind of person who…” People who go after what they want and take action now are not people who have it all figured out, all the resources, all the time, all the connections, all the abilities. Those things are helpful, but they are not a prerequisite for you to feel the pride of going after what you most desire. (Oh, and? The existentialist ...
Ep44: Take Action Now - No More Waiting
August 14, 2019 17:48 - 24 minutes - 17.1 MBIt’s time to take action now - no more waiting. You deserve more. You deserve better than the b.s. lies of “It’s not the right time” or “But I’m not the kind of person who…” People who go after what they want and take action now are not people who have it all figured out, all the resources, all the time, all the connections, all the abilities. Those things are helpful, but they are not a prerequisite for you to feel the pride of going after what you most desire. (Oh, and? The existentialist ...
Ep43: Commitment to Excellence
July 07, 2019 16:00 - 38 minutes - 26.2 MBPeople often think that they are committed to excellence...when they are actually practicing perfectionistic behaviors that are wearing them down. In today’s podcast episode, I break down the key differences between a commitment to excellence, and perfectionism. Get bonus resources at https://www.yourcourageouslife.com/begin . Web: https://www.yourcourageouslife.com Gram: https://instagram.com/katecourageous Tok: https://tiktok.com/@katecourageous *Please note that while this po...