FREE Printable Takeaways

Each brave activity

takes between 6-12 minutes to


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Connect on @BYDpodcast on twitter to let us know what you’re learning!

Information & Support

If you, or someone you know, have been affected by the issues raised in any Brave Your Day podcast episodes, CLICK on any of the following Scottish and UK based organisations may be able to help. 

Breathing Space Scotland – a free, confidential service for people in Scotland. 

Samaritans– offer a safe place for you to talk any time you like, in your own way, about whatever’s getting to you. You don’t have to be suicidal.

StepChange – Debt Charity – a new budgeting & advice guide for those experiencing financial hardship during Coronavirus pandemic.


Rape Crisis– find a rape crisis centre in your area 

The Forgiveness Project shares stories of forgiveness in order to build hope, empathy and understanding.

Scotland National Domestic Abuse & Forced Marriage 24hr helpline 0800 027 1234

Refuge UK Wide 24hr helpline 0808 2000 247

Welsh Women’s Aid Live Fear Free 24hr helpline- 0808 8010 800

Northern Ireland Domestic Abuse 24 hr helpline- 0808 802 1414


Brave Your Day Podcast Series 3 -Epis 11


The turmoil and crisis in the world and our communities has been deepening.

We’ve been noticing many people questioning and re-evaluating their place in the world. 

Considering their value and purpose. Wth a strong desire to ditch old ways and face what has been not working to create something better, positive and purposeful for themselves, their neighbourhoods and the world.

Making ourselves a priority is brave, having an honest conversation with ourselves is brave, witnessing brave action in others can also spur us on the take braver actions in our own lives.

In this episode we talk about personal taking stock to be our best selves for others, with simple goal setting to thrive beyond survival. 

Click below to download the My Pledge to myself goal-setting worksheet.

Brave Your Day Podcast Series 3 -Epis 10 


Power is rooted in our societal institutions, structures, histories and culture.

Watching the horrific footage of the killing of George Floyd in America has heightened activism to channel justifiable anger into peaceful sustained & effective action.

We appreciate this moment can be a real turning point that requires everyone to speak up.

In this episode we explore a few (not exhaustive) starters to reclaim our personal power to be a force for good

Click below to download the worksheet:

3 starters to Reclaim Your Personal Power 

Keep in touch please either post or DM us on Twitter 


Brave Your Day Podcast Series 3 -Epis 8 


Everyone has a level of stamina that comes and goes.

When drained we can be left with little to nothing in our fuel tank.

 Imagine mental stamina like a muscle that you keep pumping, flexing and building up.

Here are simple ideas we invite you to try to build your mental stamina daily.

Click below to get the

7 Ways to Build Your Mental Stamina prompt sheet.

 We’d love to hear what you’re learning about yourself under lockdown . 

Please either post or DM us on Twitter 


Brave Your Day Podcast Series 3 -Epis 7 


It can be natural to want to offer emotional support to those within our friendship circle.

Especially if we believe they are in pain or struggling emotionally during lockdown.

STOP! Before you dive right in, it can be useful to honestly reflect and bravely question …your WHY?

Remember ethically- 1st people have to WANT to choose to be supported.

Click below to get the

3 Brave Questions prompt sheet.


We’d love to hear what you’re learning about yourself under lockdown . 

Please either post or DM us on Twitter 



Brave Your Day Podcast Series 3 -Epis 6 

 Recognising your Stress Triggers

Just by noticing what drains us in our lives, can be the first step to reducing our stress levels.

It can then allow us to support ourselves to choose where to conserve our energies and find ways that work for us to refuel.

Think how does stress shows up in you? 

 Here’s some examples to get you thinking…

 1. In your body? 

…do you have tense muscles, sore jaw, palpitations, disturbed sleep, stomach upset??

2. In how you behave?

…do you stop looking after yourself/your appearance, nail biting, grind teeth, pull hair out, avoid stressful situations, unable to sit still, talking fast??


3. In how you think?

 ..”I can’t cope”, “I’m useless”, “Things never go right for me”,” Everyone else is doing better than me”…

4. In how you feel?

 …do you feel anger, sadness, resentment, hopeless, insecurity, panic, anxiety, envy, negative, fear, flat/low…

Click below to get the template to start to list your stressors and where they show up.

We’d love to hear how you’re managing your stress and/or anxiety and what you’re learning about yourself under lockdown . 

Please either post or DM us on Twitter 



Brave Your Day Podcast Series 3 -Epis 2 

What’s Your Relationship with Trust? 

Our relationship with trust  during lockdown requires us all to believe, hope, feel confident, be assured and protected.  

More than ever we are being asked to not only trust our leaders, neighbours and strangers but also ourselves

Click the button below to get the info sheet to support your relationship with trust,

Why not grab a pen & paper and reflect over a cuppa?

We’d love to know what you learn about your relationship with trust. 

Either post or DM us on Twitter 


      Brave Your Day Podcast Series 3- Epis 1

    Emotions- During the pandemic

    Where are you on the Change Curve? 

    We spoke about this in our Series 3 Episode 1 podcast.

    Check in with yourself and appreciate that during the uncertainty of the Coronavirus pandemic you may swing forwards and backwards naturally. …and that’s OKAY. 

    Understanding our response to change can help us become mentally stronger. 

    (c) Reference Kubler-Ross

      Brave Your Day Podcast Series 1-Epis 12

      My 5-point Christmas Survival Plan

      Christmas time can be a time for big expectations and stressors.

      Try out the Survival Plan to support yourself to Brave the festive season your way.

      The invitation is to take stock of what you want from your festive time and create it for yourself…unapologetically:

      What do I want and expect? What’s important to me?

      What boundaries do I want to create for myself?

      Who can I go to for support or to vent/let off steam safely and honestly?

      What I need for my overall survival during this high stress time?

      How will I build in care and being well?

      Brave Your Day Podcast Series 3- Epis 2


      In this ever-changing world (during Coronavirus Pandemic), it can be tough to keep our mind on what we want more of and off what we don’t want!

      Try out the What I Can Control takeaway. Click on the button below.

      Here’s a simple exercise to support you to take stock of where you are focusing.

      Remind yourself of ways you could power up to bring greater influence to your household and mindset.

      Notice the difference between areas that cause you ‘concern’ and can’t control against the brave, areas you can influence.

      Commit to practising daily to take small steps to be a Brave Influencer in your own life, despite the uncertain world. 

      Pick one quality you’d like more of, and experiment with small ways to practice it daily.

      VALUES BINGO – What are Values and which one’s are important to you?

       Values are who we are.

       Not who we would like to be, not who we think we should be, but who we are in our lives, our ultimate and most fulfilling form of expressing and relating.

       Our values serve as a compass pointing out what it means to be true to ourselves.

       Here’s a simple Values Bingo exercise to support you to take stock of your values and how live they are daily.

       Remind yourself what values are and their big range 

      Check off which values are important to you

      Rate each of your Values then compare which one’s are truly alive daily in your life 

      Which value could you bring more to life, decide how you’ll know this and practise daily.  


       Whatever you’ve got on repeat becomes your reality.

      What we look at every day, our thoughts, what we read, listen to, talk about, ultimately what we tell ourselves. It all impacts on how we live.

      Take stock of what you’ve got on auto-loop and upgrade anything that’s NOT supporting your quest for being your best.

      Try our takeaway and start noticing.