Jump Start Your Joy®

Kate Swoboda joins the show to talk about her book, The Courage Habit, and we talk about how to develop new habits, and stop doing the things that no longer serve you.

In this episode, Kate Swoboda and I talk about:

• Her new book, The Courage Habit
•  Her road to becoming a published author, along with her advice to anyone wishing to get a book published (keep trying)
• How she proposed a new angle on the book, after the proposal was accepted
• How to start practicing courage based behaviors and get “unstuck”
• Experiencing fear, and practicing mindfulness to recognize that you’re experiencing fear, while also stepping back to observe your own “stress responses”
• The Inner Critic, and the ways that the Inner Critic counteracts courage:
  o Perfectionism
  o People Pleasing
  o Sabotage
  o Pessimism
• That we need to work with (instead of against) the Inner Critic, by meeting him/her with unconditional love and acceptance
• The role of community in developing courage
• The question of “what if courage could be easy.”

Resources
The Courage Habit: How to Accept Your Fears, Release the Past, and Live Your Courageous Life by Kate Swoboda on Amazon
Courageous Living Coach Certification – CLCC
Kate Swoboda’s site: Your Courageous Life

Kate Swoboda on past Jump Start Your Joy episodes:
Kate Swoboda on “Courage as a Path to Healing (Episode 8, Season 1)
The Crossroads of Courage and Creating Habits with guest Kate Courageous (Episode 80, Season 2)
Season Two Finale: A Roundtable on Joy, Finding Inspiration, and Self Care in Difficult Times (Episode 101, Season 2)

Emily Ann Peterson joins to share about how to follow your heart, tap into "Bare Naked Bravery," and nourish and nurture yourself while living with an illness.

What we talk about in this episode:

• Her early joy of music as a child, and taking inspiration from pieces like "Night on Bald Mountain."
• How Rob Bell talks about grief – that as a society we have difficulty with it being wide, and deep, and we are uncomfortable with grief being a public emotion
• That music often expresses emotions for us the way that words can not
• The three main ways to express bravery: vulnerability, creativity / imagination, and improvisation
• How having defiant expectations can impact the outcome of anything you face
• The art of letting go as an act of faith
• Her community and podcast at Bare Naked Bravery
• Her new book of the same name
• Resistance as a necessary part of life
• Ways to jump start your joy: writing, finding community, and finding connection

Resources: Emily Ann Peterson's website

Bare Naked Bravery (the book) by Emily Ann Peterson (pre-order the bravery bundle)

Bare Naked Bravery the podcast

The Artist's Way by Julia Cameron (on Amazon)

Christy Tending joins the show to talk about how to go beyond self care, and to work with self advocacy. Learn how to take the steps to get what you need to nurture and nourish yourself and live a life you love.

Learn all about how to cope with grief and make space for what you need during times of loss in this interview with Debbie Augenthaler. This episode is part of the Nourish & Nurture series.

Host Paula Jenkins is counting down the top 10 most downloaded episodes on Jump Start Your Joy, Season 3. From coaches, to musicians, to authors and several solocasts, get a feel for the show and YOUR most favorite guests.

Who will be #1? Tune in to find out!

Also, take the survey about Season 3 by clicking here.

Joy and Grief are two parts of our human experience. Join Paula as she revisits the most impactful and joyful discussions of Season 3, and learn about mindfulness, making space for joy, and embracing all of your emotions with three important guests.

As Season 3 comes to a close, and Fall is just around the corner, I'm finding that I'm ready to slow down. Our summer was purposefully jam packed: We visited England, we went on a family trip to San Diego, and I traveled to Atlanta for a conference. It was fun, it was exciting, and it was exhausting. As the seasons change, I'm longing for a slower pace and an I'm finding myself tired of the busy-ness. In this week's episode, I'm looking back at the first episode of Season 3, which was all about the steps to slowing down and savoring joy.

Are you feeling the same way? With returning to school, and winding down from summer, do you feel the shift in perspective?

Somewhere in the midst of traveling, creating, connecting, loving, and following my heart, I think I got wrapped up in the busy-ness and distraction of other stuff, too. Promoting the show. Finding the perfect stock image and the quote to go with it. Staying up too late as I danced with perfectionism. Joy was getting intertangled with shoulds and being perfect and it got heavy.

What I needed to do was re-set my perspective. Have you read the book, "Chasing Slow," by Erin Loechner? She says "It takes work to change your perspective. Work that is not easily done when you're looking everywhere else."

In the midst of sitting with a slower pace, and getting re-acquainted with joy, I found that these six steps are a great foundation for slowing down and saving joy: 1. Agree to slow down. Give yourself space. 2. Take a good hard look at the thing that is no longer bringing you the joy it once did, and take note of why. 3. Reflect on what about this thing used to bring you joy. Write it down. 4. Ask yourself what would make this thing joyful again? 5. If a break from the thing sounds good, take it, and let it be a true break. Notice what you miss about the thing if anything. 6. Check back in after a month or so and see if you want to return to doing the thing. If so, make your plan. If not, let it go.

Resources: The book list from Episode 101: (includes affiliate links) Paula recommends:The Spy: A Novel of Mata Hari by Paulo Coehlo Laura recommends: Commonwealth: A Novel by Ann Patchett Kate recommends: The Paris Wife by Paula McLain Deb recommends: White Hot Truth by Danielle LaPorte Michelle recommends: Chasing Slow by Erin Loechner OR Tim Gunn's Guide to Style Listen to Episode 101, where Michelle shares about Erin Loechner's book.

This week on the show, let's talk about some great ways to discover the right time to follow your dreams.

How to discover the right time to follow your dreams:

1. Have Patience Sometimes, we think we are ready before we are. What if, behind the scenes, the universe is making that path smooth for you? What if there is something else you need to learn before you are ready for the next step? Tune in to the podcast to hear a lot more on this.

2. Trust that the universe is looking out for you I like to tell a story about my son, when he was 18 months old. He used to be obsessed with extension cords, wanting to chew on them if he found them in the house. We baby-proofed to make sure he didn't harm himself, and I learned a lot about the human spirit in the process. There have been plenty of times when I have been upset because I didn't get what I wanted. Plenty of times when I was obsessed with something, and yet it was kept just out of my reach no matter how hard I tried to get to it. Is it possible that the universe is looking out for you and me, and that there are things that are kept an arm's length from us for our own best interest?

3. Try a different angle If you've come up against something that feels impassable, Is there another way you can approach your work, or the dream you're working on? Could you begin taking action on a different portion of the work related to your dream? Action, in the way of taking the next step toward the dream you are working on, is important. If you've hit a place where you're not getting traction on one part of your work, it may be valuable to switch up your approach. You'll learn new things, and keep your momentum going.

Resources: Want to hear more from my friend Christy Tending? Want to learn more about Byron Katie? Tune in to Mollie Larkin Loving What Is by Byron Katie on Audible The Work by Byron Katie

Feeling stuck and like you have no momentum sucks. The truth is you will more than likely feel stuck at some point in your life, whether that be in your business or around personal growth, or at a full time job. I often feel it, and find myself questioning if I'm "on the right path," even four years into the podcast. This week on the podcast, I'm sharing about how I had an aha moment around "How to get Unstuck."

At a recent conference, I attended a break-out session entitled "How to get Unstuck in Your Business." My aha moment did not come from the speakers or the info that was being shared in the room, and it's something I want to share with you, this week on the show.

I went into that room thinking that to be successful or to be well received or to be on the "right" path that I should be further along than I currently am. That I needed to have it all figured out, and that somehow my current situation wasn't enough.

And then I started thinking. I like having time with my son, while he's seven. I like having some space to breathe and to think. I love the clients I work with and I love the work I do.

And while it may seem super simple, or overly obvious, and very zen, I decided to ask my own intuition a few questions, and answer these questions in the form of a letter (you can learn more about it from Jess Lively.)

Instead of focusing on this idea that I'm stuck, or if you're listening, instead of focusing on the idea that YOU are stuck… what if we stop fighting reality of what is, and accept that we are OK right now, just the way you and I are?

What if we change the Story in our head, or, the narrative, from "I'm not far enough along" to "I'm enough right where I am"??

What if instead of "I'm not far enough along," I say "I'm learning and in the process, and I'm becoming exactly who I dream of being"??

As I was writing this letter, I found my intuition asking me if I was really stuck. I want to share this with you because I feel like it may be helpful for someone out there. Here's what I wrote:

"There's wisdom in staying put. In being OK with what is, right this moment. You want more time. The only fear based statement here is the false belief that things will not work out for you. Let that go. Your son is only going to be 7 once, and you want more time with him. This time you have now, it is a blessing.

About your business, there's only one you. That's the thing to focus on, and the thing to sell the shit out of. Because there is only one you and your services are valuable. You absolutely won't find another client you love if you don't put yourself out there. And there is wisdom in slowing down and letting this time be what it is."

Here ere are four other ways to get unstuck.

1. Journal it out Two Questions to Journal On: So I'll put that question back out to you. What is the truth of this time for you? If you are feeling stuck, is it true that you are actually stuck?

2. Have Faith that you are just where you should be, right this second. One of my mentors, Sister Michelle, used to teach us that "the right people will come, at the right moment, and with the right information." What happens if you shift how you view your current situation, and have the faith in the truth that things are happening, at the right time?

3. Do 'The Work' One of my favorite ways to work through what Byron Katie calls "painful thoughts" is to go through the steps of doing "The Work." When you think of the thing or situation that is making you feel stuck, stop and ask yourself: is it true? And then you ask, is it really true? Who am I when I believe this thought? Who would I be without this thought? You can learn more about this one at Byron Katie's site.

4. Take Action and Turn up the Crossfade Action is the quickest and most direct way to get unstuck. While you may currently be feeling stuck, I'm betting you have taken some steps, somewhere along the way, to start working towards your dream (or business, or personal growth).

One of my past guests, Matt Wood - a sound engineer for Skywalker sound, talked about how having the patience for things is a lot like turning up the cross fade in our life. He explained that the thing that you're working on starts out at an almost un-perceivable level in your life. You know it's there but you can't quite hear it. Then, as time goes on, that thing gets more perceivable in your life. Like music in a cross fade, that thing gets louder, and then you can hear the melody of that thing in your life. Before long, the crossfade has happened, and whatever dream or thing you've been following is now present, really and truly present in your life.

If you want to learn more about this, I have some resources for you: Want to hear more about Byron Katie? Tune in to Molly Larkin in Episode 10. More on turning up the crossfade? Matthew Wood in Episode 3. Discover your accountability type via Gretchen Rubin's Four Tendencies Listen to "Loving What Is" by Byron Katie on Audible A Thousand Words for Joy by Byron Katie on Amazon Playing Big by Tara Mohr on Amazon The Work by Byron Katie

Feeling stuck and like you have no momentum sucks. The truth is you will more than likely feel stuck at some point in your life, whether that be in your business or around personal growth, or at a full time job. I often feel it, and find myself questioning if I'm "on the right path," even four years into the podcast. This week on the podcast, I'm sharing about how I had an aha moment around "How to get Unstuck."

At a recent conference, I attended a break-out session entitled "How to get Unstuck in Your Business." My aha moment did not come from the speakers or the info that was being shared in the room, and it's something I want to share with you, this week on the show.

I went into that room thinking that to be successful or to be well received or to be on the "right" path that I should be further along than I currently am. That I needed to have it all figured out, and that somehow my current situation wasn't enough.

And then I started thinking. I like having time with my son, while he's seven. I like having some space to breathe and to think. I love the clients I work with and I love the work I do.

And while it may seem super simple, or overly obvious, and very zen, I decided to ask my own intuition a few questions, and answer these questions in the form of a letter (you can learn more about it from Jess Lively.)

Instead of focusing on this idea that I'm stuck, or if you're listening, instead of focusing on the idea that YOU are stuck… what if we stop fighting reality of what is, and accept that we are OK right now, just the way you and I are?

What if we change the Story in our head, or, the narrative, from "I'm not far enough along" to "I'm enough right where I am"??

What if instead of "I'm not far enough along," I say "I'm learning and in the process, and I'm becoming exactly who I dream of being"??

As I was writing this letter, I found my intuition asking me if I was really stuck. I want to share this with you because I feel like it may be helpful for someone out there. Here's what I wrote:

"There's wisdom in staying put. In being OK with what is, right this moment. You want more time. The only fear based statement here is the false belief that things will not work out for you. Let that go. Your son is only going to be 7 once, and you want more time with him. This time you have now, it is a blessing.

About your business, there's only one you. That's the thing to focus on, and the thing to sell the shit out of. Because there is only one you and your services are valuable. You absolutely won't find another client you love if you don't put yourself out there. And there is wisdom in slowing down and letting this time be what it is."

Here ere are four other ways to get unstuck.

1. Journal it out Two Questions to Journal On: So I'll put that question back out to you. What is the truth of this time for you? If you are feeling stuck, is it true that you are actually stuck?

2. Have Faith that you are just where you should be, right this second. One of my mentors, Sister Michelle, used to teach us that "the right people will come, at the right moment, and with the right information." What happens if you shift how you view your current situation, and have the faith in the truth that things are happening, at the right time?

3. Do 'The Work' One of my favorite ways to work through what Byron Katie calls "painful thoughts" is to go through the steps of doing "The Work." When you think of the thing or situation that is making you feel stuck, stop and ask yourself: is it true? And then you ask, is it really true? Who am I when I believe this thought? Who would I be without this thought? You can learn more about this one at Byron Katie's site.

4. Take Action and Turn up the Crossfade Action is the quickest and most direct way to get unstuck. While you may currently be feeling stuck, I'm betting you have taken some steps, somewhere along the way, to start working towards your dream (or business, or personal growth).

One of my past guests, Matt Wood - a sound engineer for Skywalker sound, talked about how having the patience for things is a lot like turning up the cross fade in our life. He explained that the thing that you're working on starts out at an almost un-perceivable level in your life. You know it's there but you can't quite hear it. Then, as time goes on, that thing gets more perceivable in your life. Like music in a cross fade, that thing gets louder, and then you can hear the melody of that thing in your life. Before long, the crossfade has happened, and whatever dream or thing you've been following is now present, really and truly present in your life.

If you want to learn more about this, I have some resources for you: Want to hear more about Byron Katie? Tune in to Molly Larkin in Episode 10. More on turning up the crossfade? Matthew Wood in Episode 3. Discover your accountability type via Gretchen Rubin's Four Tendencies Listen to "Loving What Is" by Byron Katie on Audible A Thousand Words for Joy by Byron Katie on Amazon Playing Big by Tara Mohr on Amazon The Work by Byron Katie