Think courage means fearlessness? Brené Brown reveals that real bravery lives in vulnerability—and these five insights will change how you approach work, love, and life.
Renowned researcher and storyteller Brené Brown has spent decades studying courage, vulnerability, and shame resilience. Her work on vulnerability and courage challenges the myth that bravery is about never feeling afraid. Instead, she shows that true courage emerges when we lean into uncertainty, risk connection, and choose authenticity over safety. Here are five powerful lessons from Brené Brown on what it really means to be courageous—and how you can apply these insights to deepen relationships, boost your confidence, and lead a wholehearted life.
1. Courage Starts with Vulnerability
Most of us associate vulnerability with weakness—but Brown reframes it as the birthplace of innovation, creativity, and genuine connection.
- Key insight: “Vulnerability is not winning or losing; it’s having the courage to show up and be seen when we have no control over the outcome.”
- Why it matters: Embracing vulnerability means risking rejection or failure. Yet every time you share an imperfect idea at work or open your heart in a relationship, you move from performance to authenticity.
- Action step: This week, share one honest feeling in a meeting or with a friend—one that feels risky but important. Notice how that honesty fosters deeper trust.
2. Shame Resilience Fuels Courage
Shame tells us “I’m not good enough,” while fear tells us “I might fail.” Brown’s research on shame resilience teaches that recognizing and naming shame is key to moving past it.
- Key insight: “To wick shame we have to talk about it. There’s power in naming shame.”
- Why it matters: When shame grips you—after a mistake or rejection—it can paralyze your willingness to try again. By naming shame (“I feel ashamed about that email I sent”), you dilute its power and reclaim your courage.
- Action step: Keep a Shame-Resilience Journal. When you notice self-criticism, write down the shame trigger, name it, and list two compassionate statements you’d offer to a friend in your shoes.
3. Wholehearted Living Requires Boundaries
According to Brown, courage isn’t just about taking risks—it’s also about setting limits that protect your energy and values.
- Key insight: “Daring to set boundaries is about having the courage to love ourselves even when we risk disappointing others.”
- Why it matters: Saying “no” to extra work, toxic friendships, or overcommitment can feel scary. Yet boundaries create safety, focus, and the freedom to show up fully in the areas that matter most.
- Action step: Identify one area where you’re overextending—work, family, social media—and set a clear boundary (e.g., “I won’t check email after 7 pm”). Communicate it kindly and stick to it.
4. Practicing Gratitude Builds Courage
Brown’s concept of wholehearted living includes cultivating gratitude and joy, even amid uncertainty. Gratitude rewires your brain to focus on strengths rather than failures.
- Key insight: “Joy comes to us in ordinary moments. We risk missing out when we get too busy chasing the extraordinary.”
- Why it matters: In moments of doubt—before a big presentation or difficult conversation—listing things you’re grateful for can stabilize your nerves and remind you of your resilience.
- Action step: Start a Daily Gratitude Ritual. Each morning or evening, write down three specific things you appreciate about yourself or your life. Review the list when fear creeps in.
5. Courageous Leadership Requires Empathy
Whether you’re leading a team or guiding a family, Brown emphasizes that courageous leadership combines vulnerability with empathy and clarity.
- Key insight: “Clear is kind. Unclear is unkind.”
- Why it matters: Avoiding hard conversations or sugarcoating feedback out of fear of conflict undermines trust. True courage in leadership means speaking truth with compassion—addressing issues directly while honoring people’s worth.
- Action step: Next time you need to give constructive feedback, follow Brown’s DEAR MAN approach: Describe objectively, Express how it impacts you, Assert what you need, Reinforce the positive, stay Mindful, Appear confident, and Negotiate if necessary.
Integrating Brown’s Courage Principles into Daily Life
- Morning Check-In: Spend two minutes identifying one vulnerability you can lean into today—perhaps sharing an idea or asking for help.
- Midday Boundary Reminder: Set a phone alert to pause and reinforce a boundary—like a lunch break without screens or a short walk after meetings.
- Evening Reflection: Review your Gratitude Ritual and shame-notes. Celebrate moments you showed courage, no matter how small.
By weaving these Brené Brown courage teachings into your routine, you’ll shift from playing it safe to living wholeheartedly. You’ll find that true courage is less about vanquishing fear and more about daring greatly in the face of it—transforming uncertainty into connection, and vulnerability into strength.
True courage is not the absence of fear—it’s acting in spite of it. As Brené Brown teaches, embracing vulnerability, setting boundaries, practicing gratitude, and leading with empathy build the kind of bravery that transforms lives. Start with these five lessons today, and watch how your relationships deepen, your leadership strengthens, and your self-growth accelerates.