Your Courageous Life podcast
Episodes
Ep 157: How to Conduct an Annual Review (That Actually Makes You Feel Alive, Not Behind)
08 Dec 2025
Contributed by Lukas
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. Reviewin...
Ep 156: The Courage to Want More (Without Feeling Guilty About It)
01 Dec 2025
Contributed by Lukas
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 wa...
Ep155: My 3 Rules for a Stress-Free Holiday Season (Without Becoming a Hermit or a People-Pleaser)
24 Nov 2025
Contributed by Lukas
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 ...
Ep 154: How to start wanting your life, again
17 Nov 2025
Contributed by Lukas
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, Ka...
Ep 153: The big, brave "no": how to start saying no and mean it, without the guilt
10 Nov 2025
Contributed by Lukas
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 r...
Ep 152: How Life Humbled Me—and What It Finally Taught Me About Control
02 Nov 2025
Contributed by Lukas
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 y...
Ep 151: Up-Level Your Life With This Practice
30 Sep 2024
Contributed by Lukas
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 practi...
Ep 150: Stop Getting Stuck in Negativity and Pessimism
23 Sep 2024
Contributed by Lukas
Feeling negative or pessimistic isn't a judgment--you aren't bad or wrong if you experience these feelings. But staying in negativity and pe...
Ep149: How to handle the things in life that you don't like
16 Sep 2024
Contributed by Lukas
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-siz...
Ep 148: Stop People-Pleasing
09 Sep 2024
Contributed by Lukas
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, w...
Ep 146: Six Ways to Shift Anxiety, Fast
26 Aug 2024
Contributed by Lukas
There’s the deeper work that someone can do around shifting anxiety--looking at old trauma, familial patterns, the conditioning you were raised with...
Ep 147: A powerful reframe for difficult parents
26 Aug 2024
Contributed by Lukas
In today's "Tiny Courage series" I'm offering a short-form podcast episode about a powerful reframe for difficult parents that I w...
Ep 145: Use this question to shift self-doubt
19 Aug 2024
Contributed by Lukas
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 u...
Ep 144: 3 Beliefs to Shift Your Money Mindset, Today
12 Aug 2024
Contributed by Lukas
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 i...
Ep 143: Five-Minute Mindfulness
05 Aug 2024
Contributed by Lukas
Today's Your Courageous Life podcast will feature another episode from our series that we're calling the "Tiny Courage series." If...
Ep 142: Stop Over-Functioning. Finding Balance between productivity and burnout
29 Jul 2024
Contributed by Lukas
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 bette...
Ep 141: Introducing Tiny Courage
22 Jul 2024
Contributed by Lukas
“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 An...
Ep140 - 3 Easy Ways to Start Meditating and Feel More Courageous
08 Jul 2024
Contributed by Lukas
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 starte...
Ep139: Low motivation? 9 Ways to Jumpstart Motivation
01 Jul 2024
Contributed by Lukas
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 acti...
Ep138: 9 Things to Know About Becoming More Confident
24 Jun 2024
Contributed by Lukas
Across thousands of hours of coaching, training others, and–of course–a few of my own stumbles and fumbles, I’ve learned a few things about beco...
Ep137: 3 Questions to Have The Summer of a Lifetime
17 Jun 2024
Contributed by Lukas
When was the last time you truly had a summer? Most of us stop having a summer vacation as soon as we enter the workforce, and over time we forget the...
Ep136: IKYMI - Silencing the Inner Critic
10 Jun 2024
Contributed by Lukas
Most people recognize that there are critical voices or beliefs that impact their self-confidence, and it's only natural to want to silence those...
Ep135: IKYMI - Watch What You Make It Mean
03 Jun 2024
Contributed by Lukas
What an interesting time capsule this episode is, on "watching what you make it mean." Recorded during the pandemic, it's about a power...
Ep134: How to Take Control of Your Feelings
28 May 2024
Contributed by Lukas
Feelings matter--but when we over-emphasize their importance, they can run our lives. It's just as important to feel feelings as it is to know ho...
Ep133: How to Say No
20 May 2024
Contributed by Lukas
You know that you need to prioritize the things that matter most--and that's going to mean knowing how to say no. Sometimes you need to know how ...
Ep 132: Living 100 Percent Fully Alive
13 May 2024
Contributed by Lukas
When you're not living 100 percent fully alive, you feel burned out and stressed out. You don't feel like you have control over your time, t...
Ep 131: Going No Contact With Kindness
06 May 2024
Contributed by Lukas
Going no contact is not a decision to be made lightly--and there may even be some alternatives to going no-contact that will bring you more peace. In ...
Ep 130: Setting Healthy Boundaries
29 Apr 2024
Contributed by Lukas
If you've ever struggled to set healthy boundaries, or you know you can set them but then you feel more stressed having set them than you did not...
Ep 129: Listener Q&A: Beating Boredom, Relationships (Stay or go?) and Adulting
15 Apr 2024
Contributed by Lukas
Today's podcast is devoted to listener-submitted questions on how to beat boredom (what to do when life feels kind of "blah"), how to d...
Ep 128: Learning to Trust Again
08 Apr 2024
Contributed by Lukas
If you’ve experienced betrayal or had life throw you a curveball that has you questioning everything and wondering how you’ll learn to trust again...
Ep127: Healing After Betrayal
01 Apr 2024
Contributed by Lukas
“Betrayal” is a very dramatic word that we might be reserving for only the biggest violations of trust, but betrayals come in all forms. If you&ap...
Ep 126: Stop Holding Yourself Back
25 Mar 2024
Contributed by Lukas
Today's episode is short and sweet but it's one you'll want to bookmark--it's a message for anyone who's holding themselves b...
Ep 125: How to cultivate consistency
18 Mar 2024
Contributed by Lukas
There’s one strength to leverage in life that will get you farther than any other: consistency. Whether you want to be someone who is seen as reliab...
Ep 124: How to be more confident
11 Mar 2024
Contributed by Lukas
Everyone says that they want to be more confident–but how do you actually develop the skill to be more confident? In today’s podcast episode, I go...
Ep123: 6 Ways to Better Understand Yourself
04 Mar 2024
Contributed by Lukas
If you’re wanting to better understand yourself, that’s likely because either you’re in the midst of a messy transition, are trying to make a de...
Ep122: How to find better friends
26 Feb 2024
Contributed by Lukas
You already know some strategies to find friends. You join groups, host a dinner party where you ask known friends to bring along friends of theirs wh...
Ep 121: Release old relationship patterns
19 Feb 2024
Contributed by Lukas
What's behind a relationship where people are trying to change, but things feel stuck? Old relationship patterns or dynamics. Discover how to rel...
Ep 120: Habits to improve relationships
12 Feb 2024
Contributed by Lukas
In my latest podcast episode, I'm diving deep into the secrets of building smoother, more harmonious relationships. Join me as I reveal four gam...
Ep 119: How to Improve Communication in Relationships
05 Feb 2024
Contributed by Lukas
You already know that you need to communicate with kindness and use “I” statements when communicating–so why is it that with communication in re...
Ep 118: How to recognize and stop burnout
30 Jan 2024
Contributed by Lukas
We’ve all heard of burnout, but one of the most insidious aspects of burnout is that it might be impacting you without your conscious awareness. In...
Ep 117: How to get and stay motivated
23 Jan 2024
Contributed by Lukas
You know you want to... work on the creative project (book, novel, podcast, art), exercise for your health, eat healthier, or implement some other hab...
Ep 116: Create Your Ideal Morning Routine
16 Jan 2024
Contributed by Lukas
Want to get an extra 14 hours of time to do whatever you want in your week? Or how about starting off the day feeling positive, like you filled your ...
Ep 115: 4 Ways to up-level your life
09 Jan 2024
Contributed by Lukas
Getting stuck in pessimism, struggling to manage our time, and generally feeling kinda worn down by life can hit all of us at some point--so in today&...
Ep 114: Social Media Boundaries
18 Dec 2023
Contributed by Lukas
You, me, and everyone else I know struggle to some degree with social media--one day it's a repository of connection and inspiration, and another...
Ep 113: Your Best Self
11 Dec 2023
Contributed by Lukas
Do you know who you are, when you are your best self? It's a question that took up residence in my mind when I felt I was at a crossroads. "...
Ep 112: Exercise for Improving Mental Health
04 Dec 2023
Contributed by Lukas
In this episode, I dive into the connection between exercise and improved mental well-being, and giving you practical advice on how to make exercise a...
Ep 111: Two years of life lessons
21 Nov 2023
Contributed by Lukas
After an extended hiatus from the Your Courageous Life podcast, today I'm bringing some updates and the most important life lessons I've lea...
Ep 110: Liminal Space and Infinite Horizons
05 Jan 2022
Contributed by Lukas
Where have I been, and where am I going? I've been on hiatus for a bit and will be on hiatus for a bit longer, so that's the question that I...
Ep 108: Productivity + Creativity
01 Oct 2021
Contributed by Lukas
Feeling stuck in the busy-hustle-burnout cycle? I’ve been there, too--and I’ve been leveraging the tools that I’ve learned from the psychology o...
Ep 109: Creating Accountability
01 Oct 2021
Contributed by Lukas
Starting the path to change isn’t enough--we also need to start cultivating accountability for ourselves. We can use habit-formation and the brain’...
Ep 107: The Courage Habit: Responding to Criticism
21 Sep 2021
Contributed by Lukas
Okay, but how do we respond to criticism and critique? And how do we know when we’re triggered because someone’s being unkind, versus because some...
Ep 106: The Courage Habit: Reframing Our Stories
21 Sep 2021
Contributed by Lukas
Change your mindset, and you change your life--that’s the powerful premise that neuroplasticity offers us, and we can use this in order to shift awa...
Ep 105: The Courage Habit: Telling Your Story
21 Sep 2021
Contributed by Lukas
Ever struggled to change a habitual reaction? In this episode from the Courage Habit series, Kate + Andy look at habitual reactions and how to shift t...
Ep 104: The Courage Habit: Habit-formation
21 Sep 2021
Contributed by Lukas
It’s time to start listening to what your fear has to say--wait, what? This might surprise you, but there’s a very real reason why you need to lis...
Ep103: The Courage Habit: The Inner Critic
21 Sep 2021
Contributed by Lukas
The inner critic is your best friend--with a lousy skill-set! That’s what we’re digging into in the 3rd part of the 9-part Courage Habit series (p...
Ep 102: The Courage Habit: Meditation and courage
21 Sep 2021
Contributed by Lukas
In the second part of the 9-part Courage Habit series, we’re talking about how you can integrate meditation and mindfulness practices into your life...
Ep101: The Courage Habit - opportunities for courage
21 Sep 2021
Contributed by Lukas
The Your Courageous Life podcast is debuting a special series that tackles lessons from my book, The Courage Habit. I’m partnering with my friend An...
Ep100: Reset Your Life
21 Jun 2021
Contributed by Lukas
How do you reset your life after a big transition, while honoring the places you’ve been and paths you’ve walked? As I celebrate the 100th episode...
Ep99: How To Turn Around A Bad Day
14 Jun 2021
Contributed by Lukas
It is said that one of the most important things we can do when we have a bad day, is have a process to reset ourselves so that one bad day doesn’t ...
Ep98: Create Better Relationships
07 Jun 2021
Contributed by Lukas
Got an annoying coworker? A rude teenager? A partner with whom you’re always arguing? A friend who you’ve become distant from? Most of us *say* th...
Ep97: Recognizing True Narcissism And Gaslighting
02 Jun 2021
Contributed by Lukas
You’ve probably heard of the terms “narcissism” and “gaslighting.” So what are they? How do you know if you’re encountering those dynamics...
Ep96: How to handle chronically problematic relationships where people are committed to being offended
19 Apr 2021
Contributed by Lukas
Are you tired of constantly feeling like you're walking on eggshells in your relationships? Today I’m helping you explore chronically problemat...
Ep95: When people resent your happiness
12 Apr 2021
Contributed by Lukas
It’s painful, but true--sometimes, you get happier, but people resent your happiness. When people resent your happiness, you may be struggling with ...
Ep94: How to achieve your goals
05 Apr 2021
Contributed by Lukas
Are you ready to turn your goals into reality?Want to know what it really takes to achieve your goals and become one of those people who sets their mi...
Ep93: How to overcome resistance
29 Mar 2021
Contributed by Lukas
At some point, everyone experiences resistance--so how do you overcome resistance so that it no longer stops you? Just telling the resistance to take...
Ep92: Immediate Stress Relief for right here, right now
22 Mar 2021
Contributed by Lukas
Okay, this is one of those episodes you bookmark--it’s full of suggestions for immediate, here-and-now, applicable and immediate stress relief. When...
Ep91: Eliminate Daily Stressors + Preventing Chronic Stress
15 Mar 2021
Contributed by Lukas
We know that an ounce of prevention is worth a pound of cure, and that’s definitely true when it comes to stress--so what can we do to eliminate dai...
Ep90: Get Your Energy Back
08 Mar 2021
Contributed by Lukas
Feeling tired all of the time? Ready to get your energy back?In this podcast episode, I'm delving into reclaiming your energy. We've all bee...
Ep89: How To Create Healthy Habits
01 Mar 2021
Contributed by Lukas
Want to create better health? You already know that better health is going to require lifestyle changes that prioritize healthy habits. But–it does...
Ep88: Dealing With Regrets
22 Feb 2021
Contributed by Lukas
Since no one is perfect, at some point we’re all going to make mistakes--and for some, those mistakes feel difficult to recover from and turn into a...
Ep87: Living Beyond The Comfort Zone
08 Feb 2021
Contributed by Lukas
Do you know how to live beyond your comfort zone? Have you ever been in that space of, “I’m going to change” and then the moment arrives when yo...
Ep86: 5 Questions For Getting Unstuck
01 Feb 2021
Contributed by Lukas
When we’re navigating a transition or going through an especially difficult time, it’s easy to get stuck--so how do we get unstuck? In today’s p...
Ep85: 5 Ways to Manage Overwhelm
25 Jan 2021
Contributed by Lukas
What are some simple ways to manage overwhelm? That’s what we’re talking about in today’s episode. I’m going to go over 5 research-backed ways...
Ep84: Making Audacious Declarations
19 Jan 2021
Contributed by Lukas
Why make not just declarations, but audacious declarations? Because they have the potential to put you into an entirely different headspace around goi...
Ep83: Goal Setting In Uncertain Times
05 Jan 2021
Contributed by Lukas
Whether 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, y...
Ep 82: 2020 Recap
14 Dec 2020
Contributed by Lukas
2020 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 m...
Ep 81: Reframing Behaviors
01 Dec 2020
Contributed by Lukas
We 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...
Ep 80: Finding Your Purpose
16 Nov 2020
Contributed by Lukas
We 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 ...
Ep 79: Silencing the Critic
02 Nov 2020
Contributed by Lukas
Truth: 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....
Ep 78: How to Change a Habit
13 Oct 2020
Contributed by Lukas
Since 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 chan...
Ep 77: Live in the Moment + be more present, even with fear
05 Oct 2020
Contributed by Lukas
Are 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 li...
Ep76: Finding the Opportunity
21 Sep 2020
Contributed by Lukas
Finding the opportunity amid difficult circumstances isn’t something pithy self-help statement. It’s not “toxic” positivity. It’s not naive ...
Ep75: The Confident Woman
08 Sep 2020
Contributed by Lukas
Ask 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 ...
Ep74: Do You Really Want Change?
03 Aug 2020
Contributed by Lukas
Do you really want things to change? Really?  Sometimes, we confuse “wanting things to change” with “wanting to be supported in the difficulti...
Ep73: Process Your Experience
27 Jul 2020
Contributed by Lukas
To 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 you...
Ep72: Where we are
16 Jul 2020
Contributed by Lukas
After 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 p...
Ep71: The Courage to Speak Up
01 Jun 2020
Contributed by Lukas
You 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 individ...
Ep70: Practice reframing fear
25 May 2020
Contributed by Lukas
Perhaps the concept of reframing fear is something you’ve heard of--but you haven’t had any practice reframing fear around real-life situations. I...
Ep 69: How to change careers
18 May 2020
Contributed by Lukas
This 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 ...
Ep68: Raising courageous kids
11 May 2020
Contributed by Lukas
Today’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...
Ep67: Improving your marriage
04 May 2020
Contributed by Lukas
While the title of this episode is about improving your marriage, what I’m sharing today really applies to any relationship where there’s been con...
Ep66: Staying with the process
27 Apr 2020
Contributed by Lukas
We’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...
Ep65: Getting things done
20 Apr 2020
Contributed by Lukas
Want some help with getting things done? Whether you are someone who loves hearing about a new productivity strategy or if you’re someone who perpe...
Ep64: Take charge of your life
13 Apr 2020
Contributed by Lukas
Yes, 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...
Ep63: This is what we train for
06 Apr 2020
Contributed by Lukas
We 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...
Ep62: How to pivot
01 Apr 2020
Contributed by Lukas
Okay, 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 ma...
Ep61: Watch what you make it mean
30 Mar 2020
Contributed by Lukas
In 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. I...
Ep60-Stress Relief
23 Mar 2020
Contributed by Lukas
It’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...
Ep59-Navigating an Uncertain World
13 Mar 2020
Contributed by Lukas
Feeling fear or anxiety about the news headlines? Feeling frustrated by others who get anxious or fearful in response to the news headlines? This podc...
Ep58: Learning to love yourself
10 Feb 2020
Contributed by Lukas
Learning to love yourself isn’t about trying to reach perfection, nor is it about abandoning all attempts to improve your life. You can absolutely w...