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Lives of Courage with Jessica Stong
20 minutes | Dec 27, 2021
146. Goal Setting Part Two: Your 2022 Goals
In part two of this goal setting series, I discuss why it’s so important to co-create goals with an open hand. I want to introduce you to my five step roadmap for goals that the results: Download Prioritize Commit Believe Practice Maybe you’re ready to set some powerful and exciting goals for 2022. I want to help you. If you join the Courageous Life Society by December 31st, you’ll get more of this training along with two months of training on taking action on your physical and emotional health. You’ll be coached by a registered dietitian and coach (along with two other coaches). You’ll learn to set goals that get results - and how to take action in a way that supports you and what you want to accomplish! No more empty resolutions!
22 minutes | Dec 20, 2021
145. Goal Setting: Part One
One of the best ways we can set goals that get results is to get clear about where we’ve been - because our past often impacts our future if we allow it. So in this episode, part one of goal setting, I want to help you reflect on 2021. Life can be crazy. There’s always work coming in and piling up, chores and errands to be run, people and relationships to take care of, and deadlines to be met. And if we are not careful enough, it’s easy to go into a frenzy, get extremely busy, but end up achieving very little. Think about the moments where you’ve seemed to be very busy, but surprisingly unproductive at the end of the day. Therefore, it’s important to not only slow down, but to take a pit stop to pause and reflect before continuing with the journey ahead. Reflection provides: Breath Perspective Vision Hitting the pause button will give you time to evaluate whatever you have accomplished thus far. Are you on track with your goals and milestones? Do you have sufficient resources to progress to the next step? You can choose what to bring forward.
19 minutes | Dec 14, 2021
144. Finding Peace During this Season
Here’s the truth; so many of us are feeling overwhelmed right now. And we "should" ourselves this time of year. I hear it all the time - "I should be doing more; I should be doing less; I shouldn't be so frazzled; I should be a more engaged parent; I should be happier than I feel right now; I should have made more money; I should be further along in my career." These shoulds rob us of our peace. In this episode, I offer you three tools today to help you feel more peace during this busy season: 1. Feeling Your Feelings in Five Steps 2. Downloading Your Thoughts and Emotions 3. Writing Your Instruction Manual(s) (You can find a free guide on using brain downloads at www.jessicastong.com/download)
9 minutes | Dec 10, 2021
143. Five Barriers to Joy: Worry Overload
We haven’t been taught how to deal with stress! And we’re more fried than ever. Anxious about our health, money, work. You name it. In the final conversation on the five barriers to joy, I discuss what happens when you're overloaded with worry. The kind of worry that pretends to be helpful and necessary. What you can do: Back up and breathe. Lengthen your exhalation. Research shows that when our exhale is a few counts longer than our inhale, the vagus nerve, which runs from the brain down through the neck to the diaphragm and abdomen, tells our nervous system to chill out. Our heart rate drops, blood pressure lowers, and the whole body physically calms down.
9 minutes | Dec 9, 2021
142. Five Barriers to Joy: The Social Media Vortex
Oh, social media. It's so easy to get stuck in the compare and despair trap. While scrolling, we often find ourselves thinking everyone’s life is easy and great. We look at filtered and planned images and think our lives don't measure up. We've heard so many about how our social media habits might be eroding our self esteem. In 2017, the Journal of Affective Disorders published study that the more time 18-22 spend on social media, the more likely they were to have symptoms of anxiety. So what can you do? Power down. Set aside time to disconnect. Start with small increments. First thing in the morning and last thing before bed are some of the most challenging times for my clients. And then power up your belief in what truly matters.
12 minutes | Dec 8, 2021
141. Five Barriers to Joy: Spinning Your Wheels
We all feel stuck sometimes. And as a result, some of us try to go into overdrive. We over-perform, over-work, over-think. But when we start spinning our wheels, we need to get clear about our goals and what matters. Here's where I love to discuss extrinsic goals - fame and wealth vs. intrinsic goals - personal growth, relationships and community. Researchers asked graduating college students about their aspirations and followed up two years later. Those who pursued extrinsic goals reported greater anxiety and poorer physical health despite their accomplishments, while the group with intrinsic goals cited greater well-being and self-esteem and fewer physical signs of stress. What you can do: Find a purpose. What drives you? What matters - personal, family, work, community roles? You can live a multi-purpose life. Ask yourself - Is this serving my purpose here?
11 minutes | Dec 7, 2021
140. Five Barriers to Joy: Your Primitive Brain
I am passionate about teaching people about their brains. So in this episode I want to explain how your primitive brain reacts to joy. If we don't understand that our primitive brain is designed to keep us safe, out of harms way, AND to seek pleasure. We think there is something wrong with us. We think we are broken. What to do: Look for bright spots. Not some toxic positivity here, but train your brain to see. Train your brain to watch for moments to capture. Stressful times will come and go. And name your primitive brain here.
13 minutes | Dec 6, 2021
139. Top Five Barriers to Joy: Day One
Welcome to this week's series: Top Five Barriers to Joy!! I'm so excited to discuss ways to overcome the top five barriers to feeling good. Listen, it’s a universal truth - we all are on some form of a pursuit of happiness. We want to feel less stress and more joy. There is so much information out there on the topic from TED talks to books to podcasts. So why do we still struggle? Why is wellbeing so hard to attain? I believe knowing something and applying it are such different skill sets. We consume the info thinking that is enough. In this series, I want to give you some activities to help you experience joy right now. So Day One's Barrier to JOY... Living for the future! We push our peace and joy into the future, thinking that if we just make more money or lose weight or our kids get older, then we'll feel joy. So our work is to recognize the good and hard now. To live now. To use the 5-3-1 method. 5 breaths 3 gratitudes 1 intention I can't wait to hear how this works for you! XOXO
16 minutes | Nov 9, 2021
138. Toxic Gratitude
Oh, friends. I'm coming to you with something very near and dear to my heart. I want to discuss gratitude. Listen, we all know gratitude matters. Gratitude will change you and shape you. Gratitude will connect you and us and your heart to divine love. Gratitude heals us. Gratitude has so many benefits physically, psychologically and socially. But we often get mixed messages about gratitude. True gratitude actually comes after a process of surrendering to all of our emotions, even the hard ones. Toxic gratitude = not allowing yourself to feel anything and forcing yourself to deny true emotions through a list of how you "should" think and feel. (A term I made up, similar to toxic positivity.) Let's be clear here. We already have a long list of things we "should" do. Adding gratitude to that isn't helpful if it's only used as something to check off. Gratitude changes you when it's real. So the work - and the invitation - is to feel your feelings. This is the way to avoid toxic gratitude. I'd love to hear what you think of this concept!! Here's to a courageous week. XOXO PS. I'd also love to invite you to leave a review. Every review counts and helps this message of hope be seen by a wider audience.
25 minutes | Nov 2, 2021
137. Decision Fatigue
Do you ever feel exhausted after making decision after decision? Or maybe you're mentally exhausted at the end of the day? At the end of a long week? We have SO many choices day in and day out: what to do, what to eat, what to wear, how to parent, what you should listen to, what book to read. Often, at the end of the day, we experience something called decision fatigue. In this week's episode we are discussing decision fatigue and ego depletion, the role of sugar on our decisions, how we aren't broken when we get tired from making decisions AND what to do when you're cognitively fatigued. As discussed, I highly recommend John Tiernay and Roy Baumeister's book called Willpower: Rediscovering the Greatest Human Strength. I'd love to hear your thoughts about this episode! Feel free to tag me on social media @livesofcourage or send me an email at firstname.lastname@example.org.
20 minutes | Oct 27, 2021
136. Taking back your time with the Pomodoro Technique
Oh, friend. I hear about it so often, clients just want to find greater focus. They feel like they have a ton of open tabs all pulled up in their brain at once. They report they try to get work done but end up trying to do everything all at once so get nothing really done at all. (And let's be clear, I certainly fall in this camp at times.) But then I started the Pomodoro Party! (I think I need to trademark this name; it's so catchy, right?) It's revolutionized how I work and focus, how I homeschooled Henry (and he's now teaching others about it!), and what I offer in the Courageous Life Society. (We work together online on Monday mornings from 9-11am CST using the pomodoro party method. It's the BEST way to start the week - fun + focus!!) Pomodoro Party Steps (which I've simplified after taping because who can remember all 10 steps - ha!) 1. Write out your pomodoro party success list and a plan for each block of time. 2. Turn your phone on Do Not Disturb. Hide your email on your computer. Use one tab at a time. 3. Set your timer for 25 minutes and GO! 4. When timer goes off, review your accomplishments and then take a party break. Your brain will thank you later. 5. GO for another 25 minutes! Repeat steps 3 & 4 for three more sessions. After four blocks, take a 15-20 minute break! I can't wait to hear about your experience with the pomo party! Please feel free to tag me on IG @livesofcourage or send me an email at email@example.com. XOXOXO
19 minutes | Oct 13, 2021
135. Feel It to Heal It.
One of the greatest lessons I’ve learned in this life - and that I keep needing to relearn - is that if you don’t feel your emotions, they will begin to spill out all over the place. Imagine picking up your emotions and stuffing them into a backpack. A cute, brightly colored, designer backpack, but a backpack nonetheless. You place your emotions in there because you don’t want to feel the pain or maybe you don’t have time or the tools. So you begin collecting emotions. And the bag gets very heavy. You also notice that a few of the seams are starting to rip a bit. So you reinforce it, but you still keep stuffing more in. And suddenly, your bag breaks. You’re probably in the middle of a store or some other crowded place. Your emotions all spill out. You can’t help it now. They’re all there. So you pick them up and carry them around without anything to contain them. This might be you. You might be having all the feelings spill out all over the place. You’re so raw and unfiltered because it’s all too much. It is uncomfortable and disorienting. And you also might be thinking that you're sick of over-feeling at this point. But just hang on with me. You have to feel it all. All of it. As Carl Jung says - and I’m paraphrasing - “what we resist, persists.” And here’s the deal. I want to give you the tools to process your emotions so you don’t have to stuff anything down ever again. Learning to feel your emotions is one of the most important skills you will ever learn. Feel it to heal it, sweet friend. Can you imagine what the world would be like if we were all processing our emotions instead of distracting or overreacting to them? So I hope you enjoy today's episode. I'd love to hear your thoughts and comments - feel free to email me at firstname.lastname@example.org. You can also find me at jessicastong.com or on the socials at @livesofcourage XOXOX
28 minutes | Oct 2, 2021
134. Finishing the Last 90 Days of 2021 with Strength: A CLS Masterclass
Do you have goals and dreams left unfinished? Maybe you had something(s) on your 2021 vision board that you have yet to accomplish? Listen, I want to help you finish the last 90 days of 2021 on your terms. In your way. I want you to accomplish all that you desire. Maybe you need to renew your focus. Maybe you want to formulate a plan. Or maybe you are working to reframe your aspirations. Wherever you are in these final days of the year, I’ve got you! 'm doing something I've never done before...I'm sharing with you the Courageous Life Society training for October!! In this episode you'll get access to the Society's training on the five steps to create a 90 day action plan as well as how to let go of goals that aren't serving you. I'm sharing this with you to pull back the curtain on what you get with a Courageous Life Society membership. With this group coaching program, you also have access to weekly coaching calls, courage coaching mentors, a community to ask questions and get support along with twenty+ other training modules and guides.You can join any time - and for as long as you'd like (it's set up to be a month to month program). For more info, visit www.jessicastong.com/society or email me at email@example.com! XOXOXO
18 minutes | Sep 28, 2021
133. Interview with Kerri Thompson of the Thriving Mom Summit
I'm thrilled to introduce Kerri Thompson today! Kerri is hosting The Thriving Mom Summit and I can't wait for you to hear more about her and her story of courage, grace and strength. And as for The Thriving Mom Summit, I’ll be joining Kerri and an amazing group of 30+ expert speakers for this FREE virtual summit from October all about helping moms learn tools and strategies for more peace, priority-based productivity, and purpose. If you are a mom who is ready to break free from just surviving day-to-day and learn to thrive in motherhood, then this summit is for YOU! You can join at https://jessica.thrivingmomsummit.com
25 minutes | Sep 22, 2021
132. Interview with Jessica Dunegan: ON BRANDING
I'm so excited to introduce you all to Jess with JessDunegan Design!! Today we're discussing why branding matters and why it's never too early (or late) to tell your story and create connection. I had the privilege of working with Jess on my recent rebranding (and will be sharing more about the process in my newsletter). Jess is a brand specialist, designer, illustrator, artist, and yoga teacher. She used to be a big city girl living in Austin, TX, but now she's a small town girl living and working in her hometown in Kansas! She has a degree in visual communications and she has been working in the creative field for over 15 years! She began JessDunegan Design 6 years ago after moving back to KS to begin her loving relationship with her now husband. Jess began this new career path because she wanted to help women business owners feel confident about what they were offering to the world. Jess enjoys all mediums of the design world, and my skills and services include branding and identity design and development, creating original illustrations, working with unique typography layouts, web design, and print and digital marketing pieces. She is passionate about the well-being of women, and offers tailored experiences which help women tell their own unique stories. You can connect with her on IG @jessdunegandesign Enjoy this interview!! Can't wait to hear what you think!!
15 minutes | Sep 21, 2021
131. You Need a New Perspective
Oh, friends. We've all been there. We get stuck. We see things from one view, one mental picture and it feels overwhelming and limiting but we don't see any other way. Usually, someone unhelpfully tells us we need a new perspective. (If only it was that easy, right?) In this episode, I speak to why perspective matters and how we can change our view if we want. (Not by force or coercion, but by a genuine curiosity and desire for change.) I discuss perspective taking in a coaching relationship but also outline some ways to expand your thinking to expand your view. I also outline my recent perspective shift and how it's created deeper focus and intention in my life and business. Because what we look for is what we find. So what are you looking for right now? PS. If you find this episode helpful or insightful or moving, I'd love to invite you to send me a message at firstname.lastname@example.org AND leave a review. I know you've heard the spiel, but reviews help tremendously. And why send me a message? Because I LOVE connecting and hearing from you! XOXOXO
13 minutes | Sep 15, 2021
130. My Purpose - and Why I Won't Quit
I'm back, baby!! You should know that I truly have missed you! I have to be honest, it's felt like a long road to get back to this place. From doubt to fear to entitlement to anger, I've experienced all the feelings. But I walked away with a feeling of profound gratitude. Gratitude for your support and your willingness to wait for me to feel it all. Gratitude that I walked away after a bruised kidney, broken rib, ridiculously persistent concussion and some embarrassment thrown in for good measure of course - knowing it could have been far worse. Gratitude that I could take time off, even if it meant I needed to scale down my outreach efforts for a short time. And from this gratitude, I found a new perspective. A renewed sense of purpose. In this episode, I discuss my purpose and calling as I want to bring light and love and meaning to others. I want to serve as an example of leading a business with a heart of love and for the purpose of giving back. And it is my prayer that every Lives of Courage emails, podcast and programs serve as a healing force for you and in this world. Maybe you are ready to make a change. Or maybe you need an empathetic ear. Maybe you are ready to live into your purpose. Maybe you just want to watch the hilarity. (And if you're in it for the laughs, I also hope you're following me on the Instagrams for the stories.) Wherever you are, I'm here for you. So please feel free to reach out and say hi. Let me know what you would like to hear about on podcast. Or maybe you just want to learn what coaching looks like in a 20 minute session from someone who has been deeply committed to personal and professional transformation since 2007 (and who has lived all of it herself) without any pressure or selling. XOXOXO
10 minutes | Aug 17, 2021
When you have to prioritize…
Oh, friends. I’m on a highly encouraged break. (As one doc said, you get one brain. Treat it well.) So today is just a quick life and health update along with three questions: 1. How are you prioritizing what matters? 2. Are you waiting until something major happens that requires you to change? 3. Are you willing to say no to something to say yes to what truly matters? So I’m saying yes to healing and taking a short pause - see you all again in Sept. 14. Xoxoxo
24 minutes | Jul 27, 2021
#128 How Your Attachment Style Impacts Your Spiritual Life
Our attachment patterns, translated into and through our neural networks, affect all areas of our lives. Our relationships with ourselves are impacted by our attachments - what we think of ourselves and our beliefs about who we are and what we can do. These attachments also impact our relationships with other people. Today, let's dig deep into how our attachment styles are one of the primary forces shaping our relationship with God. . . . . . If you heard a ton of great information listening to this episode, I'd love to hear all about it! Take a screenshot and post it to your Instagram Stories with your biggest takeaways and tag me, @livesofcourage! Be sure to follow Jessica... Instagram: @livesofcourage Facebook: http://facebook.com/livesofcourage Website: http://jessicastong.com
17 minutes | Jul 20, 2021
#127 Abundance Mindset
Stephen Covey discussed the term abundance mentality or abundance mindset in his 1989 best-seller, The Seven Habits of Highly Effective People. He said it is simply ”a concept in which a person believes there are enough resources and successes to share with others.” Our words create more abundance or scarcity. Our words form the thoughts we have around abundance and scarcity. The thoughts we tell ourselves and the words we use matter. What we tell ourselves about money and wealth today can change our story moving forward. So let’s stop focusing on what you don’t want. Instead, we’re going to focus on what we do want as if it's already done. . . . . . If you heard a ton of great information listening to this episode, I'd love to hear all about it! Take a screenshot and post it to your Instagram Stories with your biggest takeaways and tag me, @livesofcourage! Be sure to follow Jessica... Instagram: @livesofcourage Facebook: http://facebook.com/livesofcourage Website: http://jessicastong.com
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