The Courage Habit Buchzusammenfassung - das Wichtigste aus The Courage Habit

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Zusammenfassung von The Courage Habit

Name: The Courage Habit
Rating: 4.4 (370 reviews)
Author: Kate Swoboda

Kate Swoboda

How to Accept Your Fears, Release the Past, and Live Your Courageous Life

4.4 (370 Bewertungen)

21 Min.

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Routinen & Gewohnheiten Erfolg

Inhaltsübersicht

The Courage Habit
in 7 Kernaussagen verstehen

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Kernaussage 1 von 7

What’s in it for me? Learn how to confront your fears and live a more courageous life.

Have you ever woken up and thought, “Today’s the day I’ll do things differently,” but then fallen prey to your own habits and anxieties? Maybe you want to switch careers, improve your romantic relationship, or take up a creative pastime, but you can’t seem to find your footing as you take your first steps.

You’re not alone in this. In her experience as a life coach, Kate Swoboda found that fear is the main hurdle we all need to clear before we can manifest our true dreams and desires. She’s also seen that fighting fear is unrealistic – then you’re just pretending it doesn’t exist. These blinks will show you how you can live a more courageous life by investigating your deepest fears, changing your emotional routines, and reframing the stories you tell yourself.

In these blinks, you’ll learn

why imagining your most “liberated day” can set you on the path toward change;
why you should focus on interrupting your cue-routine-reward cycle; and
how to effectively engage with your inner critical voice.

Living courageously begins with pinpointing the role fear plays in your habits and routines.

The call to transform your life may have come at you unexpectedly. The truth that prompts it – perhaps you are unhappy with your career, a relationship, or something else – may feel inconvenient. It may prompt stress or feelings of self-doubt. The whole idea of change may seem impractical or uncomfortable.

These reactions are entirely normal. It may surprise you, though, to learn that they’re all rooted in the same thing: fear.

They may not look or feel like fear, but fear doesn’t always look the way we expect it will. Sometimes it manifests as other feelings. When we decide to make a radical change without first acknowledging our fear, it can be easy to use the feelings that arise from it to rationalize not following through.

Let’s say you’d like to change careers. But because you’ve already invested a lot of money and time on an advanced degree in your field, starting over seems illogical. So you keep puttering away at your job even though you increasingly dread going to work each morning.

Or maybe you have a nagging feeling that something is missing somewhere else in your life. The feeling is getting hard to ignore, but reversing course or drawing a totally new map feels incredibly intimidating. Why should taking a new direction seem so scary, though?

Well, the brain prefers comfort and predictability. To get these, it floods your body with feelings of fear and anxiety when its routines are challenged. Likewise, when you choose the predictable route, the brain rewards you with the feeling of relaxation.

This is ultimately why facing your fears and making changes are both so difficult. They require patience, as well as sitting with the feelings that make you uncomfortable. Trying to fight fear by ignoring it or relentlessly telling yourself to “think positive” are methods that simply don’t work.

So what can you do instead?

You can choose to practice courage by engaging with your fear, and giving yourself permission to ditch the status quo and figure out a better way to live. One way to do this is by reconsidering your approach to fear by challenging old habits and forming new ones. But before you’re ready for this four-step process, the Courage Habit, you need to do a few other things first, beginning with embracing your authentic desires.

Honestly naming your true desires allows your most courageous self to emerge.

So what is the Courage Habit? It’s a technique that the author has developed to help people take their own desires seriously, confront their fears, and become their most courageous selves. It’s important to realize, though, that this isn’t someone you need to “turn into.” You simply need to clear away the barriers that have inhibited the growth of that person.

To prepare yourself for the first step in the Courage Habit, you need to do a few things. First: figure out what you truly want.

You can’t eradicate fear, but you can quash its power over you by claiming your fear routine.

For most of us, fear is the greatest obstacle to following our dreams. So why can’t we just decide, once and for all, that we won’t be afraid?

Well, as shame researcher Dr. Brené Brown says, “you can’t selectively shut down emotion.” But before you can begin to learn the Courage Habit, you need to change how emotions affect you, through something you deal with every day: your habits.

Once you identify the physical sensation of fear in your body, you can take steps to change your fear routine.

Identifying what you really want and working on your habits are big tasks for anyone. But that doesn’t mean that once you’ve done those things, it’s time to rest – far from it. Instead, you’re ready to finally take your first step towards the Courage Habit.

That’s accessing the body, which helps you identify the fears that are getting in your way. This is a type of mindfulness practice that gives you the space to pause and control your cue-routine-reward process.

You can engage with your inner critical voices without letting them intimidate you.

Everyone has one: a critical voice that pipes up whenever they don’t feel capable. Your Inner Critic confirms your worries that you aren’t good enough. It stops you in your tracks before you can summon the courage to make a major change in your life.

We tend to deal with our Critic in lots of ways – by ignoring it, trying to placate it, or fighting with it – but these are all just temporary fixes. A much better approach is the second step of the Courage Habit: investigating your Critic.

Reframing limiting Stories helps you see the possibility in your life.

Once you start having conversations with your Critic, you’ll start to realize just how powerful the stories we tell ourselves are.

Everyone has these Stories – they’re the lens through which we see the world, and while they aren’t necessarily positive or negative, some are more productive than others. Reframing limiting Stories, the third step in the Courage Habit, helps you prevent unhelpful Stories from dominating your life.

To live a courageous life, surround yourself with supportive people who also honor the value of courage.

Even if we’ve done plenty of work toward self-awareness, fear routines can still snag us. That’s why the fourth and final step of the Courage Habit is finding our courageous community – people who are working on the same things.

According to research done at Harvard University in 1994, social support is necessary in habit-formation. But where can you find a support network?

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Worum geht es in The Courage Habit?

The Courage Habit (2018) takes a look at the role fear plays in our lives and offers a four-step program for becoming your most courageous self and following your dreams. Using inspiring examples and practical tips rooted in cognitive behavioral therapy, or CBT, and acceptance and commitment therapy, or ACT, it outlines ways that everyone can cultivate the courage they need to change their lives.

Bestes Zitat aus The Courage Habit

In being willing to believe that options are available, youre more likely to find them.

—Kate Swoboda

Wer The Courage Habit lesen sollte

Independent thinkers who want to confront their fears and unlock their hidden potential
Motivated-but-stuck achievers who want to learn the principles of habit formation
Sensitive souls who would like to foster more nurturing relationships

Über den Autor

Kate Swoboda is a life coach, director of the Courageous Living Coach Certification, and creator of YourCourageousLife.com. She has contributed to Forbes, USA Today, Entrepreneur, Business Insider, Lifetime Moms, and others.

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