Brené Brown's Courage Habits for Wholehearted Living

Drink water immediately upon waking, starting with a glass in the bathroom and another while preparing breakfast. Supports metabolic function and mindful consumption before caffeine intake.

Place a vegetable platter on the table before cooking dinner to curb impulsive eating. Reduces overeating and aligns nutrition with long-term health goals.

Maintain alcohol-free lifestyle while addressing co-dependency and emotional eating. Includes transparent family communication about addiction risks.

Initiate difficult conversations without defensiveness. Embrace uncertainty in creative projects and interpersonal relationships.

Compare daily decisions against core values list. Adjust behaviors that conflict with authenticity, courage, or compassion.

Set non-negotiable rules like 'no work after 7 PM' or 'phone-free meals'. Communicate consequences clearly.

List current challenges then group into 2-3 core issues. Prevents catastrophic thinking by making problems finite.

Block time for purposeless activities like dancing or hiking. Defined by loss of self-consciousness and time distortion.

Note specific blessings when facing scarcity fears. Example: 'Grateful for this client call' amid financial worry.

Ask 'What would a healthy person do?' when making choices. Builds self-perception through small wins.

Track hourly energy levels for 3 days. Optimize schedule around peak mental/physical states.

Name specific fears during anxiety spikes. Diffuses vague dread into addressable concerns.

Breathe for 10 seconds before responding to triggers. Creates space between stimulus and reaction.

Notice envy/competition thoughts, then refocus on personal values. Includes physical grounding techniques.

Challenge shame narratives with 'The story I'm making up is...'. Invites alternative perspectives.

Schedule 5-minute pleasure bursts: smelling coffee, stretching, humming. Trains savoring capacity.

Pause at doorways to set intentions before entering rooms. Transitions mindfully between roles.

Ask 'Is this person living in the arena?' before internalizing criticism. Discerns constructive input.

Ask 'Am I reaching for a shell?' when stressed. Identifies numbing vs authentic coping.

Share family histories openly. Includes addiction timelines and resilience examples.