The CourageousLiving Program
Make what matters most, the central priority in your life.
Kate Courageous (aka, Kate Swoboda)http://www.yourcourageouslife.com
(c) Kate Swoboda, http://www.YourCourageousLife.com
The Courageous Living Program
Youd love to get to know me better:
Web: http://www.yourcourageouslife.comTwitter: http://www.twitter.com/katecourageousFacebook: http://www.facebook.com/YourCourageousLife
An amazing life coaching training program: http://www.CourageousCoachingTraining.com
The Courageous Living Program
(c) Kate Swoboda, yourcourageouslife.com 2
The idea is this: You clarify what it is that you truly want. (Thats a job in and of itself, isnt it?).
At the same time, you are working with fear practices in a radically different way.
Youre no longer trying not to feel your fear.
Youre no longer trying to push it away.
Youre no longer going to a place of giving up on your desires, either.
Youve done all of that before, and you know: It doesnt work.
The Courageous Living Program is going to give you strategies--real pro-active strategies. The idea is that you clarify what you want and you pursue what you want, working with fear as it comes up, and you learn a lot from that journey.
When you live your life from a place of courage, you open yourself up for a fuller, richer experience of living.
Im less interested in whether or not you can tick off the boxes of your goals/to-do list at the end of all of this.
Im far more interested in knowing:
(c) Kate Swoboda, yourcourageouslife.com 3
Did you truly live?Thats what awaits you: True living. Full living. Living in a radically more grounded way, with more integrity, with more passion, with more commitment, with more excitement and inspiration--and living with all of the mucky stuff, too, because thats real--but nonetheless, youre living all of it.
100% fully alive. Beautiful.
~ with care (and love) ~
(c) Kate Swoboda, yourcourageouslife.com 4
Table of Contents
Copyright info. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2Acknowledgements . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3Lets Get Digital (PASSWORD INFO). . . . . . . . . . . . . . . . . . . . . . . . 4Table of Contents . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
Introduction: Courage as a Lifestyle 11Module One : Courageous Beginnings
Program Structure 18
Be on the Lookout: The Common Response to Fear 21
Module Two:Courageous Vision
Get Excited About Your Vision* VIDEO RESOURCE (Primary Focus)
PRINT: Primary Focus Sheet 29
Accountability Process 30
PRINT: Accountability Sheet 32
The Truth is Where We Begin 33
Establishing Your ValuesVIDEO RESOURCE
The Shift Plan 46
Be Your JourneyVIDEO RESOURCE
Interview: Andrea Owen 57
The Inner CriticVIDEO RESOURCE
Working With the Inner Critic: Re-Do, PleaseVIDEO RESOURCE
On Reframing: An Interview with Christine Mason Miller MEDIA RESOURCE
Slow. Down.VIDEO RESOURCE
Interview: Jen Louden 77
The Power of Words 78
Acknowledge & Celebrate VIDEO RESOURCE
(c) Kate Swoboda, yourcourageouslife.com 5
Module ThreeCourageous Creating
Clarifying Your Stories VIDEO RESOURCE, Welcome to Belief & Story
Everything is a Story 87
Words & Stories VIDEO RESOURCE, The Power of Words
Your Parents 95
Quit Blaming Circumstances 100
Interview: Paul Jarvis 105
Interview: Pixie Campbell 106
Blaming Yourself VIDEO RESOURCE, Blaming Yourself
Stories about Who you will Have To be 110
Interview: Kate Northrup 113
Interview: Danielle LaPorte 114
Integrity VIDEO RESOURCE
The Not Enough Story VIDEO RESOURCE
Interview: Marianne Elliott 124
You Are Always In ChoiceVIDEO RESOURCE
Integrity is Sexy VIDEO RESOURCE
Recognizing the Victim Mindset VIDEO RESOURCE, The Benefits of Being a
Interview: Marc Allen 144
Getting Over It VIDEO RESOURCE
Interview: Co-Founders of Caf Gratitude 153
Module Four:Courageous Desire & Emotion
The Courage to Tap into Your True Desires 155
Your Life Vision 158
The Importance of Working With Emotions VIDEO RESOURCE: What Are Emotions, Anyway?
Interview: Brene Brown 168
What the hell is a Laugh Session?VIDEO RESOURCE
Glad No Matter What :: An Interview with SARKVIDEO RESOURCE
(c) Kate Swoboda, yourcourageouslife.com 6
Cutting Ourselves Off From JoyVIDEO RESOURCE
Why Work on Any of This? 186
Anger ToolsVIDEO RESOURCE
An Interview with Rich & Yvonne of Challenge DayVIDEO RESOURCE
Working With Emotions: SadnessVIDEO RESOURCE
Sadness ToolsVIDEO RESOURCE
Gentleness CheckVIDEO RESOURCE
Module Five:Courageous Power
Who are you surrounding yourself with? 207
Interview: Cheri Huber 213
On Wiggling 214
Stop Doing Lists 217
Stop Trying to Be Right 218
Losing It 225
Claim Your Life 230
Hiding Out 233
Stories About the Word Power VIDEO RESOURCE
Attachment & Courageous Power 235
Reframe the Shoulds VIDEO RESOURCE: The benefits of being your
journey and reframing the shoulds
The Opinions of Others 241
Interview: Chris Guillebeau 244
Forgiveness Letters 245
Interview (pending): Kelly Rae Roberts 247
Interview: Andrea Scher 248
Its Your Choice 249
COMPLETE PROGRAM ASSESSMENT
(c) Kate Swoboda, yourcourageouslife.com 7
The Story Behind This Program 261
Thank You 262
Disclaimer: This e-program and its contents are not intended to be used as a substitute for psychotherapy or work with a mental health professional.
(c) Kate Swoboda, yourcourageouslife.com 8
You dont have to wait to live your vision. You can decide what your life vision is, what gets you fired up, what you know you could get behind, and then start practicing living that (with gentleness for the times when you arent practicing it perfectly).
This is a choice. The second you recognize that, youre taking full ownership of your life.
(c) Kate Swoboda, yourcourageouslife.com 9
Lesson One: You get what you give.This is how it is, you know? You get what you give. I say this lovingly. I say this as someone who has started something new with all of the best intentions, and seen what happens when I didnt have a plan. The most discouraging times were those when I didnt want to take responsibility for my experience.
You are encouraged to make your first priority this and this only: Determine how youll go about wrestling down this wiggly, wily octopus of change that is before you. Take a realistic look at your schedule and decide whether youd like to bop in three times a week, once a week, every day...its totally up to you.
Suggested commitment:Make checking in with this Program the thing that you do before you check your email each day.
Twenty minutes--start the day by checking in with you.
Thats it. Keep it simple.
Also:Believe in the power of five minutes. If you dont have twenty minutes, take five. Five minutes of sinking into something can work wonders. Be willing right now to cut past the drama of, But I only have five minutes. Instead, choose to make whatever time you have available to you, enough.
Consider printing this out and putting it in a binder. Im all about saving trees, but something tells me Ill never fully go digital when it comes to books--I want the feeling of holding them in my hand, dog-earing pages, and underlining things that are important to me. Make this something that you can sit with on the couch while sipping tea and wrapped in your favorite blanket, or that you can take with you and review while you wait for your kid to get out of ballet class, or if an appointment runs late. Put it next to your bed, and read one thing before you go to bed at night.
Use accountability measures. This can mean blogging about your process, finding an accountability partner, starting a group, working with a life coach, putting electronic ringing bells into your calendar.
(c) Kate Swoboda, yourcourageouslife.com 10
Take what you need, leave the rest. You are your own best guide.
Trust that the intention behind everything presented here, no matter how confrontational it may seem, is intended in kindness and pushing you to live big.
Trust that you can do this.
Planning in Time
Use the following calendar to plan in when youd like to make space in your life, twenty minutes a day (more if you wish!) to check in with this e-program. I suggest taking it just one or two lessons at a time.
My back-up plan in case my kid gets sick, my boss needs me extra days at work, I get really busy, I feel resistant, etc., is:________________________________________