The Courage Habit
About the Book
What kind of life would you live if you didn’t allow your fears to hold you back? The Courage Habit offers a powerful program to help you conquer your inner critic, work toward your highest aspirations, and build a courageous community.
Are your fears preventing you from living the life you truly want? Do you ever wish that you had a better job, lived in a different city, or had more authentic and nurturing relationships? Many people believe that they would do more, accomplish more, and feel more fulfilled if only they could rid themselves of that fearful inner voice that constantly whispers, “you can’t do it.”
In The Courage Habit, certified life coach Kate Swoboda offers a unique program based in cognitive behavioral therapy (CBT) and acceptance and commitment therapy (ACT) to help you act courageously in spite of fear. By identifying your fear triggers, releasing yourself from your past experiences, and acting on what you truly value, you can make courage a daily habit.
Using a practical four-part program, you’ll learn to understand the emotions that arise when fears are triggered, and to pause and evaluate your emotional state before you act. You’ll discover how to listen without attachment to the self-defeating messages of your inner critic, understand the critic’s function, and implement respectful boundaries so that your inner voice no longer controls your behavior. You’ll reframe self-limiting life narratives that can—without conscious awareness—dictate your day-to-day decisions. And finally, you’ll nurture more authentic connections with family, friends, and community in order to find support and reinforce the life changes you’re making.
If you feel like something is holding you back from landing your dream job, moving to a new city, having a satisfying love relationship, or simply taking advantage of all life has to offer—and if you have a sneaking suspicion that that something is you—then this one-of-a-kind guide will show you how to finally break free from self-doubt and start living your best life.
Books by Kate Swoboda
Books by Bari Tessler
“Do you feel the need for a change in your life—a new job, a new purpose? Don’t let fear hold you back. You too can find the courage to change with the wisdom collected by Kate Swoboda in this helpful, cheerful, and delightfully readable book.”
—Daniel H. Pink, New York Times bestselling author of Drive and A Whole New Mind
“The Courage Habit combines the latest research into what creates genuine change with the spiritual view that fear is a gateway to fearlessness. Drawing on her experience coaching clients, personal stories, doable (non-silly) exercises, and her ever-present warmth, this book teaches you the four key habits to face what is holding you back and live your most courageous life.”
—Susan Piver, bestselling author of Start Here Now
“If there’s anything I’ve learned and taken to heart in the last few years, it’s that we only have one life to live and we could all stand to spend more time on what makes us happy and less time feeling like we’re about to implode from anxiety, shame, guilt, and fear. The Courage Habit is a great reminder that you control your destiny, and you have the power to make changes from the inside out to have the life you want, need, and deserve.”
—Sarah Knight, New York Times bestselling author of The Life-Changing Magic of Not Giving a F*ck and Get Your Sh*t Together
“Anyone that’s completed a half-Ironman knows a thing or two about courage and emotional resilience. In her new book, The Courage Habit, Kate Swoboda discusses the connection between psychological daring and habit formation, and explains how to unlock your hidden potential to reach lofty goals. Essential reading, whether you’re planning on tackling an Ironman or more courageously tackling the challenges and opportunities of life.”
—Dean Karnazes, ultramarathoner and New York Times bestselling author
“By challenging the reader to face and embrace fear, The Courage Habit provides us with a clear path to self-acceptance and emotional freedom. The Courage Habit provides a real-life road map for anyone seeking to face and release their fears. It’s a powerful invitation that challenges us all to step into radical self-acceptance and emotional freedom.”
—Rich and Yvonne Dutra-St.John, Oprah guests, and cofounders of Challenge Day and the Be the Change Movement
“This book is the perfect blend of ‘I’ve been there too’ personal stories from Kate, inspiring client stories, and evidence-based strategy to not only just ‘feel more courageous,’ but to turn courage into a daily habit for you. What a refreshing, practical, smart take on a much-needed quality that each of us needs to live a meaningful life!”
—Kate Northrup, author of Money, and creator of Origin
“The Courage Habit is a definitive guide to your new understanding of fear and courage, and what they really are, and how they can both be reshaped to support the life you actually want to live. The Courage Habit will help you to stop trying to be ‘fearless,’ and start creating something deeper and richer for your life: living from a place of courage. And what that will produce for your life is truly revelatory.”
—SARK, author, artist, inspirationist, www.planetsark.com
“Open this book and find the insights and tools to work with your fear in an entirely new way. Being afraid is part of being human, but with Kate’s well-researched and client-tested guidance, that’s no longer bad news. With this book in hand, you will be able to choose much more often to do and create what you most desire. Allow Kate’s wise guidance to shine light wherever fear has you crimped and doubting. And then celebrate the heck out of what happens.”
—Jennifer Louden, author of The Woman’s Comfort Book and The Life Organizer
“Stop running on autopilot and start living the authentic, fulfilling life you’ve been yearning for with The Courage Habit. Kate Swoboda’s practical tools based on scientific research will teach you how to work with your fears, tap into your deepest desires, and build the skills to make your big visions real. Through her vulnerable truth-telling and compassionate curiosity, Kate models The Courage Habit, and you’ll feel like she’s right there in your corner as you take each courageous step forward.”
—Jennifer Lee, author of The Right-Brain Business Plan
“Pretty much everyone in the world needs more courage, so pretty much everyone needs The Courage Habit on their bedside table. Whether you’re trying to drum up enough courage to negotiate for more paid vacation time at work or trying to muster up the courage to publish your first blog post, the guidance in this book will help.”
—Alexandra Franzen, author of 50 Ways to Say You’re Awesome and You’re Going to Survive
“In self-help today, the term ‘fearless’ has taken wings and can make people feel like they’re ‘doing it wrong’ if they still experience fear. Kate so gracefully and clearly tells the reader how to work with fear, pinpoint our fear-based stories to reframe them, and live their most courageous life. Every chapter in this book is a gem!”
—Andrea Owen, author of 52 Ways to Live a Kick-Ass Life and How to Stop Feeling Like Sh*t
“We treat fear as a thing to either be ashamed of or to crush. ‘Kate Courageous’ helps us understand it is an essential, and survivable, part of doing great work in the world.”
—Pamela Slim, author of Body of Work and Escape from Cubicle Nation