When many of us think of courage, we think of powerful figures like Harriet Tubman, or Nelson Mandela — people who risk their lives for others, and a higher cause.

Or maybe also people who do something scary like giving a TED talk that millions will be able to see forever, or hiking the Appalachian trail, or even changing careers. 

This week, we’ll learn about how all of us are (or can be) courageous.

And how courage, like so many things, is something that we can practice, and grow, in small and big ways. 

But first, a definition of courage from Daring Greatly author Brené Brown, who has spent two decades studying courage.

In her words, “courage is not the absence of fear, but the willingness to show up and be vulnerable when the outcome is uncertain.”

In other words, courage is feeling fear, and doing it anyway.

Because life is uncertain — even more so in these times of accelerating change and uncertainty — learning and practicing how to act in the face of fear is more important than ever. 

Practice "Micro-Courage"

For all of us struggling with courage to take steps in big (and small) ways in our lives, the discomfort of taking a risk and not knowing the outcome can hold us back. 

Humans, and living beings in general, generally do not like uncertainty, since a possible outcome is pain and suffering. 

However, uncertainty, and discomfort are inherent parts of courage, and, honestly, life — which means that getting more comfortable with them is a good idea. 

In Brené Brown’s words: "you can choose courage or you can choose comfort. You cannot have both at the same time.”

Like anything else practiced, acting despite any discomfort will make it easier over time, one tiny rep at a time. 

We encourage you to practice an act of micro-courage today: challenge yourself with minor vulnerable acts that include some discomfort. 

For example, you might try expressing a differing opinion politely, initiating a tough conversation, or saying "no" to an unreasonable demand. 

If you’re feeling really stuck, try the 5-second rule, breaking through hesitation by literally counting down from 5-4-3-2-1 — and then taking an action!

Embrace the Freakin’ First Time (FFT)

We’re returning to research and practice from Brené Brown, a courage and vulnerability researcher, who offers a practice to use when we’re doing something new. 

Doing something new — especially if it is important to us, or the risks feel great — can bring up a lot of fear.

When Brown gave her 2010 TED talk, The Power of Vulnerability, which became one of the most-watched of all time, she was a little known researcher who enjoyed her anonymity, and had never spoken on such a big stage. 

When she finished speaking, she shared that she immediately wanted to "leave town" because she felt she had shared too much and feared people would think she was crazy. 

All of us, if we’re learning and growing, have what Brown calls a Freakin’ First Time (FFT) for many different things over the course of our lives. 

Brene Brown’s practice of acknowledging that something we are doing is a FFT allows us to normalize what “new” feels like (usually pretty terrifying).

It also allows us to get perspective (you’re in the messy learning curve for that particular thing), and sets helpful expectations for a deeply imperfect first try.

Break Down the Blocks

Fear is a natural, helpful emotion when we’re faced with something that can hurt us in the moment. 

Think, an approaching tiger. But fear, or anxiety about a possible future outcome that we don’t want (and often is pretty unlikely) to happen, can also hold us back from acting courageously. 

When facing a goal, task, or decision that feels scary, one way to work with fear is to ask, “what am I afraid of?” 

The answer might be something like: “making a mistake that makes people think less of me.” 

Often when we write this down, or share it with a friend, we can realize that making a mistake isn’t the end of the world — in fact, it’s how most of us learn. 

Not only that, but the people who have learned the skill already (those who have braved their own “freakin’ first time") will admire you for trying, and learning.

And what if we don’t do the thing that might have an unpleasant outcome? 

Asking: “how might I feel if I don’t take this step?” can put us in touch with feelings that our future selves might feel if we don’t access courage, such as regret, or “what if's.” 

Celebrate the Friction

True courage is about showing up, regardless of the outcome.

That is why in this final section of our “courage journey” we’ll practice shifting the focus from "did I finish it perfectly?" to "did I try?"

A helpful way to think about trying, vs. getting it right, is one that Brené Brown drew from Theodore Roosevelt’s 1910 “Man in the Arena” speech. 

For Brown, "the arena," in this speech is anywhere people take creative or emotional risks. 

In the arena, she points out, participant’s faces are marred by "dust and sweat and blood", and when they fail, they fail daring greatly. 

Spectators, on the other hand, are safe and comfortable in the stands, from where they can hurl critiques, risking — and contributing — nothing.

With that metaphor in mind, today let’s celebrate the bravery of stepping into the arena, and facing discomfort. 

We invite you to think of a time this week when you stepped into discomfort to do something courageous, when you allowed yourself to be seen, take a risk, and embrace vulnerability.

This is a big deal, however small the act might seem to you.

Maybe you declined an invitation, or walked around the block instead of eating chips on the couch, as a step toward better wellbeing. 

Maybe you asked someone on a date, applied to an interesting job, or initiated a tough conversation. Wherever it is, we’re here to celebrate it with you!

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Thanks for being courageous with us this week!

P.S. If you aren't a member of Focused Space, but could use help accomplishing your goals, busting through procrastination, or getting motivated… you are welcome to join us at one of our live guided work sessions, or morning planning sessions!

Take care,

— Anna and the focused space team