Negative self-talk can quietly erode your confidence, motivation, and emotional well-being — but it’s not a personality flaw. It’s a learned pattern your brain can unlearn.

In this episode of Your Courageous Life, Kate explores three psychology-backed ways to shift the inner critic using tools from Acceptance and Commitment Therapy (ACT), cognitive reframing, and self-compassion research. You’ll learn how to separate yourself from self-critical thoughts, replace judgment with curiosity, and build a “counter-evidence” list to retrain your brain for truth instead of fear.

This isn’t about fake positivity — it’s about building real psychological safety within yourself so you can live with more courage and clarity.

🚨 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 inside you feels like it’s suffocating—
it’s time to start a living practice of courage:

→ Rewire your relationship to fear: Courageous Living® Program
→ Join a life-changing program, to become a life-changing coach: CLCC
→ Build a business that feels like YOU: The Coaching Blueprint®
→ Get the real-real on becoming a life coach: The Craft of Coaching Podcast

Start now: YourCourageousLife.com

Social: 📸 Instagram | 🎵 TikTok | 📺 YouTube | 📌 Pinterest

Please note...while this podcast may discuss protocols to improve mental or physical health, listeners should always consult a qualified provider before following any advice or undertaking any changes to their lifestyle.

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 year, plan in manageable 90-day seasons, and build in support systems before burnout hits.

This isn’t about hustling harder. It’s about living with intention — and building a year that feels like it fits.

For more resources on courage, self-trust, and intentional goal setting, visit YourCourageousLife.com.

🚨 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 inside you feels like it’s suffocating—
it’s time to start a living practice of courage:

→ Rewire your relationship to fear: Courageous Living® Program
→ Join a life-changing program, to become a life-changing coach: CLCC
→ Build a business that feels like YOU: The Coaching Blueprint®
→ Get the real-real on becoming a life coach: The Craft of Coaching Podcast

Start now: YourCourageousLife.com

Social: 📸 Instagram | 🎵 TikTok | 📺 YouTube | 📌 Pinterest

Please note...while this podcast may discuss protocols to improve mental or physical health, listeners should always consult a qualified provider before following any advice or undertaking any changes to their lifestyle.

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 Conduct an Annual Review (That Actually Makes You Feel Alive, Not Behind)

Learn how to conduct a meaningful, psychology-informed annual review that helps you reconnect with your growth, not your guilt. I’m sharing powerful questions to reflect on your year with honesty instead of judgment, identify invisible progress, release what’s no longer aligned, and end with gratitude that actually feels real.

This isn’t a productivity audit. It’s a practice in self-trust, clarity, and compassion — the foundation for setting goals that genuinely fit who you are.

🚨 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 inside you feels like it’s suffocating—
it’s time to start a living practice of courage:

→ Rewire your relationship to fear: Courageous Living® Program
→ Join a life-changing program, to become a life-changing coach: CLCC
→ Build a business that feels like YOU: The Coaching Blueprint®
→ Get the real-real on becoming a life coach: The Craft of Coaching Podcast

Start now: YourCourageousLife.com

Social: 📸 Instagram | 🎵 TikTok | 📺 YouTube | 📌 Pinterest

Please note...while this podcast may discuss protocols to improve mental or physical health, listeners should always consult a qualified provider before following any advice or undertaking any changes to their lifestyle.

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 learn how to tell the difference between healthy, grounded desire and fear-based striving, and how to honor your growth without apologizing for it.

If you’ve ever felt guilty for wanting more — in your work, your relationships, or your life — this conversation will help you reframe desire as an act of courage, not greed.

Because courage isn’t about settling. It’s about expanding.

🚨 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 inside you feels like it’s suffocating—
it’s time to start a living practice of courage:

→ Rewire your relationship to fear: Courageous Living® Program
→ Join a life-changing program, to become a life-changing coach: CLCC
→ Build a business that feels like YOU: The Coaching Blueprint®
→ Get the real-real on becoming a life coach: The Craft of Coaching Podcast

Start now: YourCourageousLife.com

Social: 📸 Instagram | 🎵 TikTok | 📺 YouTube | 📌 Pinterest

Please note...while this podcast may discuss protocols to improve mental or physical health, listeners should always consult a qualified provider before following any advice or undertaking any changes to their lifestyle.

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. 

Let’s talk about how to trade obligation for intention, set boundaries before burnout hits, and redefine what “togetherness” really means on your terms.

This isn’t about pretending everything’s perfect — it’s about designing a holiday season rooted in courage, clarity, and self-respect, and opting out of the b.s.

🚨 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 inside you feels like it’s suffocating—
it’s time to start a living practice of courage:

→ Rewire your relationship to fear: Courageous Living® Program
→ Join a life-changing program, to become a life-changing coach: CLCC
→ Build a business that feels like YOU: The Coaching Blueprint®
→ Get the real-real on becoming a life coach: The Craft of Coaching Podcast

Start now: YourCourageousLife.com

Social: 📸 Instagram | 🎵 TikTok | 📺 YouTube | 📌 Pinterest

Please note...while this podcast may discuss protocols to improve mental or physical health, listeners should always consult a qualified provider before following any advice or undertaking any changes to their lifestyle.

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, interrupting depression routines, letting go of relationships that drain you, and challenging the narratives that keep you stuck.

If you’ve been going through the motions — functional but hollow — this conversation offers compassion and direction. It’s not about false positivity; it’s about the quiet, courageous work of reclaiming your spark and remembering that depression lies. There is another side, and it’s worth fighting for.

🚨 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 inside you feels like it’s suffocating—
it’s time to start a living practice of courage:

→ Rewire your relationship to fear: Courageous Living® Program
→ Join a life-changing program, to become a life-changing coach: CLCC
→ Build a business that feels like YOU: The Coaching Blueprint®
→ Get the real-real on becoming a life coach: The Craft of Coaching Podcast

Start now: YourCourageousLife.com

Social: 📸 Instagram | 🎵 TikTok | 📺 YouTube | 📌 Pinterest

Please note...while this podcast may discuss protocols to improve mental or physical health, listeners should always consult a qualified provider before following any advice or undertaking any changes to their lifestyle.

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 something inside you feels like it’s suffocating—
it’s time to start a living practice of courage:

→ Rewire your relationship to fear: Courageous Living® Program
→ Join a life-changing program, to become a life-changing coach: CLCC
→ Build a business that feels like YOU: The Coaching Blueprint®
→ Get the real-real on becoming a life coach: The Craft of Coaching Podcast

Start now: YourCourageousLife.com

Social: 📸 Instagram | 🎵 TikTok | 📺 YouTube | 📌 Pinterest

Please note...while this podcast may discuss protocols to improve mental or physical health, listeners should always consult a qualified provider before following any advice or undertaking any changes to their lifestyle.

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, and that, somehow, every humbling season is necessary for our growth.

If you’ve ever hit a breaking point you didn’t see coming—if you’ve ever wondered how to find meaning when the bottom drops out—this episode is for you. Let’s talk about what it really means to surrender, to be human, and to rebuild from the inside out.

Because the truth is, when life humbles you, it’s not punishment—it’s an invitation.

🚨 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 inside you feels like it’s suffocating—
it’s time to start a living practice of courage:

→ Rewire your relationship to fear: Courageous Living® Program
→ Join a life-changing program, to become a life-changing coach: CLCC
→ Build a business that feels like YOU: The Coaching Blueprint®
→ Get the real-real on becoming a life coach: The Craft of Coaching Podcast

Start now: YourCourageousLife.com

Social: 📸 Instagram | 🎵 TikTok | 📺 YouTube | 📌 Pinterest

Please note...while this podcast may discuss protocols to improve mental or physical health, listeners should always consult a qualified provider before following any advice or undertaking any changes to their lifestyle.

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 inside you feels like it’s suffocating—
it’s time to start a living practice of courage:

→ Rewire your relationship to fear: Courageous Living® Program
→ Join a life-changing program, to become a life-changing coach: CLCC
→ Build a business that feels like YOU: The Coaching Blueprint®
→ Get the real-real on becoming a life coach: The Craft of Coaching Podcast

Start now: YourCourageousLife.com

Social: 📸 Instagram | 🎵 TikTok | 📺 YouTube | 📌 Pinterest

Please note...while this podcast may discuss protocols to improve mental or physical health, listeners should always consult a qualified provider before following any advice or undertaking any changes to their lifestyle.

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 the grind, holding back your truth, or checking every box while something inside you feels like it’s suffocating—
it’s time to start a living practice of courage:

→ Rewire your relationship to fear: Courageous Living® Program
→ Join a life-changing program, to become a life-changing coach: CLCC
→ Build a business that feels like YOU: The Coaching Blueprint®
→ Get the real-real on becoming a life coach: The Craft of Coaching Podcast

Start now: YourCourageousLife.com

Social: 📸 Instagram | 🎵 TikTok | 📺 YouTube | 📌 Pinterest

Please note...while this podcast may discuss protocols to improve mental or physical health, listeners should always consult a qualified provider before following any advice or undertaking any changes to their lifestyle.