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Your Courageous Life podcast

Kate Swoboda

158 episodes

2 days ago

How to Create a Personal Roadmap for the Year Ahead (Without the Pressure of “New Year, New You”) Forget “New Year, New You.” This episode of Your Courageous Life is about designing a roadmap for the year that’s rooted in authenticity, not pressure. Kate walks you through a step-by-step process for creating a personal plan that aligns with your values, energy, and emotional bandwidth — not external expectations. You’ll learn how to identify what truly matters, choose an anchor theme for your ...

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Self-Improvement

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How to Create a Personal Roadmap for the Year Ahead (Without the Pressure of “New Year, New You”) Forget “New Year, New You.” This episode of Your Courageous Life is about designing a roadmap for the year that’s rooted in authenticity, not pressure. Kate walks you through a step-by-step process for creating a personal plan that aligns with your values, energy, and emotional bandwidth — not external expectations. You’ll learn how to identify what truly matters, choose an anchor theme for your ...

Show more...

Self-Improvement

Episodes (20/158)

Your Courageous Life podcast

Ep 158: How to Create a Personal Roadmap for the Year Ahead (Without the Pressure of “New Year, New You”)

How to Create a Personal Roadmap for the Year Ahead (Without the Pressure of “New Year, New You”) Forget “New Year, New You.” This episode of Your Courageous Life is about designing a roadmap for the year that’s rooted in authenticity, not pressure. Kate walks you through a step-by-step process for creating a personal plan that aligns with your values, energy, and emotional bandwidth — not external expectations. You’ll learn how to identify what truly matters, choose an anchor theme for your ...

4 days ago

44 minutes

Your Courageous Life podcast

Ep 157: How to Conduct an Annual Review (That Actually Makes You Feel Alive, Not Behind)

One of the most powerful and courageous practices you can adopt is to review your year—and this is not just something for a business owner. Reviewing your year or conducting an annual review is a great way to consider what the past year has been about, what you’ve learned, and you can use that information to chart a path for growth. If the thought of year-end reflection leaves you feeling more anxious than inspired? Use today’s podcast episode to give yourself a reset, as I dive into How to C...

1 month ago

13 minutes

Your Courageous Life podcast

Ep 156: The Courage to Want More (Without Feeling Guilty About It)

We’re taught to be grateful for what we have — but what about when gratitude starts to feel like a cage? What about when we feel the tension of wanting more, yet feeling…like we’ll be too much, or others will judge it, or it’ll completely disrupt our lives? Let’s move past that limitation, and step into the courage to want more. I’m talking about how to embrace desire without guilt and why wanting “more” — more freedom, more meaning, more joy — doesn’t make you ungrateful or selfish. You’ll l...

1 month ago

14 minutes

Your Courageous Life podcast

Ep155: My 3 Rules for a Stress-Free Holiday Season (Without Becoming a Hermit or a People-Pleaser)

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. ...

1 month ago

14 minutes

Your Courageous Life podcast

Ep 154: How to start wanting your life, again

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...

1 month ago

38 minutes

Your Courageous Life podcast

Ep 153: The big, brave "no": how to start saying no and mean it, without the guilt

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...

2 months ago

6 minutes

Your Courageous Life podcast

Ep 152: How Life Humbled Me—and What It Finally Taught Me About Control

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, ...

2 months ago

23 minutes

Your Courageous Life podcast

Ep 151: Up-Level Your Life With This Practice

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...

1 year ago

8 minutes

Your Courageous Life podcast

Ep 150: Stop Getting Stuck in Negativity and Pessimism

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 ...

1 year ago

23 minutes

Your Courageous Life podcast

Ep149: How to handle the things in life that you don't like

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...

1 year ago

7 minutes

Your Courageous Life podcast

Ep 148: Stop People-Pleasing

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...

1 year ago

31 minutes

Your Courageous Life podcast

Ep 147: A powerful reframe for difficult parents

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...

1 year ago

9 minutes

Your Courageous Life podcast

Ep 146: Six Ways to Shift Anxiety, Fast

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...

1 year ago

21 minutes

Your Courageous Life podcast

Ep 145: Use this question to shift self-doubt

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...

1 year ago

7 minutes

Your Courageous Life podcast

Ep 144: 3 Beliefs to Shift Your Money Mindset, Today

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 ...

1 year ago

25 minutes

Your Courageous Life podcast

Ep 143: Five-Minute Mindfulness

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...

1 year ago

10 minutes

Your Courageous Life podcast

Ep 142: Stop Over-Functioning. Finding Balance between productivity and burnout

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. ...

1 year ago

39 minutes

Your Courageous Life podcast

Ep 141: Introducing Tiny Courage

“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...

1 year ago

6 minutes

Your Courageous Life podcast

Ep140 - 3 Easy Ways to Start Meditating and Feel More Courageous

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...

1 year ago

23 minutes

Your Courageous Life podcast

Ep139: Low motivation? 9 Ways to Jumpstart Motivation

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)....

1 year ago

44 minutes