This Year's Word with Courtney Symes

Guided Meditation: Flourish

This meditation is about flourishing - as an individual and in your connection with others. 
If the content of today’s episode has piqued your interest, I have something very special for you. I have created 30 Journal Prompts, similar to the ones mentioned throughout this episode on flourishing – that’s one life-changing prompt for you to work on every day over the next month! Just imagine how much growth you can unlock over the next 30 days if you keep the momentum going and commit to answering one prompt a day. All you need to do to get these thought-provoking prompts is leave a positive rating and review for this podcast, take a screenshot of your review and email it to: courtney@alittlepinkbook.com and I’ll email you the prompts!
 
Check out my courses: Magical Mornings and Joyful Journaling Journey, as well as my book, A Year of Love: Finding peace one day at a time. 
Grab your FREE Journaling Guide with 100+ prompts here. 
Read more on my blog, or connect with me on Facebook. 

The importance of variety and why it keeps us energised

When was the last time you did something different?
It could be trying a new food, taking a different route on a walk or run, listening to a new podcast, or something more extreme like moving house or taking an extended trip to somewhere you’ve never been before.
How did this change make you feel? Exhilarated? Or down-right terrified?
As they say, “variety is the spice of life”, so over the next few episodes, I’m going to explore the theme of variety — that beautiful, unpredictable element that brings colour and richness to our lives. Variety keeps us curious, inspired, and awake to the world around us. It helps us grow, stretch, and rediscover who we are beyond routine and familiarity.
In this episode, we’re going to start by exploring why variety keeps us energised — and how small shifts in our everyday lives can reignite our sense of enthusiasm and creativity.
 
If the content of today’s episode has piqued your interest, I have something very special for you. I have created 30 Journal Prompts, similar to the ones mentioned throughout this episode on variety – that’s one life-changing prompt for you to work on every day over the next month! Just imagine how much growth you can unlock over the next 30 days if you keep the momentum going and commit to answering one prompt a day. All you need to do to get these thought-provoking prompts is leave a positive rating and review for this podcast, take a screenshot of your review and email it to: courtney@alittlepinkbook.com and I’ll email you the prompts!
Check out my courses: Magical Mornings and Joyful Journaling Journey, as well as my book, A Year of Love: Finding peace one day at a time. 
Grab your FREE How to Ask Someone if They're Ok Conversation Starters and FREE Journaling Guide with 100+ prompts here. 
Read more on my blog, or connect with me on Facebook. 

Connection creates confidence — how relationships build (or break) self-belief

Over the last few episodes, we’ve been exploring what it means to build confidence — that deep, quiet belief in yourself that doesn’t waver when life gets hard.
We’ve talked about body language — how the way we carry ourselves shapes the way we feel — and we’ve explored self-talk, those inner words that can either lift us up or quietly hold us back.
Today, we’re exploring another piece of the confidence puzzle — one that is often overlooked, but deeply powerful: connection.
Because confidence doesn’t grow in isolation. It grows in community — through the people who believe in us, challenge us, and reflect our strengths back when we can’t see them for ourselves.
In this episode, we’re diving into what it means to build confidence through connection — the role of relationships, mentors, and community in shaping self-belief, and how to surround yourself with the kind of support that helps you rise.
 
If the content of today’s episode has piqued your interest, I have something very special for you. I have created 30 Journal Prompts, similar to the ones mentioned throughout this episode on confidence – that’s one life-changing prompt for you to work on every day over the next month! Just imagine how much growth you can unlock over the next 30 days if you keep the momentum going and commit to answering one prompt a day. All you need to do to get these thought-provoking prompts is leave a positive rating and review for this podcast, take a screenshot of your review and email it to: courtney@alittlepinkbook.com and I’ll email you the prompts!
Check out my courses: Magical Mornings and Joyful Journaling Journey, as well as my book, A Year of Love: Finding peace one day at a time. 
Grab your FREE How to Ask Someone if They're Ok Conversation Starters and FREE Journaling Guide with 100+ prompts here. 
Read more on my blog, or connect with me on Facebook. 

The Confidence Toolkit — Daily Habits That Build Self-Esteem

Over the last few episodes, we’ve been exploring what it means to build true confidence — the kind that doesn’t rely on constant validation or applause, but that quiet, steady belief that whispers… you’ve got this.
We’ve talked about how our body language shapes our mindset, and how our self-talk can either lift us up or quietly hold us back.
Today, we’re going to bring all of that together — in a really practical way — by exploring the habits that help us rise.
In this episode, I share my Confidence Toolkit — a collection of small, repeatable habits that strengthen your self-esteem, and help you rise, day by day.
If the content of today’s episode has piqued your interest, I have something very special for you. I have created 30 Journal Prompts, similar to the ones mentioned throughout this episode on confidence – that’s one life-changing prompt for you to work on every day over the next month! Just imagine how much growth you can unlock over the next 30 days if you keep the momentum going and commit to answering one prompt a day. All you need to do to get these thought-provoking prompts is leave a positive rating and review for this podcast, take a screenshot of your review and email it to: courtney@alittlepinkbook.com and I’ll email you the prompts!
Check out my courses: Magical Mornings and Joyful Journaling Journey, as well as my book, A Year of Love: Finding peace one day at a time. 
Grab your FREE How to Ask Someone if They're Ok Conversation Starters and FREE Journaling Guide with 100+ prompts here. 
Read more on my blog, or connect with me on Facebook. 

Speak without words – how body language shapes your confidence

Before we even say a word, people are already forming an impression of us. The way we stand, the way we hold ourselves, whether we look someone in the eye—it all speaks volumes.
But here’s the secret: body language doesn’t just influence how others see us. It also changes the way we feel about ourselves.
In this episode, I walk you through the fascinating connection between body language and confidence, and share some really practical tips you can use to instantly feel more grounded, more capable, and more confident.
If the content of today’s episode has piqued your interest, I have something very special for you. I have created 30 Journal Prompts, similar to the ones mentioned throughout this episode on confidence – that’s one life-changing prompt for you to work on every day over the next month! Just imagine how much growth you can unlock over the next 30 days if you keep the momentum going and commit to answering one prompt a day. All you need to do to get these thought-provoking prompts is leave a positive rating and review for this podcast, take a screenshot of your review and email it to: courtney@alittlepinkbook.com and I’ll email you the prompts!
Check out my courses: Magical Mornings and Joyful Journaling Journey, as well as my book, A Year of Love: Finding peace one day at a time. 
Grab your FREE How to Ask Someone if They're Ok Conversation Starters and FREE Journaling Guide with 100+ prompts here. 
Read more on my blog, or connect with me on Facebook. 

The secret to inner confidence

Over the next few episodes, we’re going to explore the theme of confidence.
Now, confidence is one of those qualities that we all admire in others and often wish we had more of ourselves. But here’s the thing — confidence isn’t about being loud, or extroverted, or having all the answers. True confidence, the kind that lasts, comes from within.
It’s not about impressing others or ticking boxes of success. It’s about cultivating a deep sense of trust in ourselves — trust in our abilities, our values, and our unique way of showing up in the world.
So today, we’re diving into this idea of confidence from within — why it matters, what gets in the way, and most importantly, how we can begin to nurture it in everyday life.
 
If the content of today’s episode has piqued your interest, I have something very special for you. I have created 30 Journal Prompts, similar to the ones mentioned throughout this episode on confidence – that’s one life-changing prompt for you to work on every day over the next month! Just imagine how much growth you can unlock over the next 30 days if you keep the momentum going and commit to answering one prompt a day. All you need to do to get these thought-provoking prompts is leave a positive rating and review for this podcast, take a screenshot of your review and email it to: courtney@alittlepinkbook.com and I’ll email you the prompts!
Check out my courses: Magical Mornings and Joyful Journaling Journey, as well as my book, A Year of Love: Finding peace one day at a time. 
Grab your FREE How to Ask Someone if They're Ok Conversation Starters and FREE Journaling Guide with 100+ prompts here. 
Read more on my blog, or connect with me on Facebook. 

How to flourish through purpose and contribution

Over the last few episodes, we’ve been exploring what it means to flourish — in our health and wellness, in our relationships, and through personal growth and learning. Today we’re going to explore another dimension of flourishing, one that adds richness and depth to everything else we do: flourishing through purpose and contribution.
 
If the content of today’s episode has piqued your interest, I have something very special for you. I have created 30 Journal Prompts, similar to the ones mentioned throughout this episode on the Flourishing – that’s one life-changing prompt for you to work on every day over the next month! Just imagine how much growth you can unlock over the next 30 days if you keep the momentum going and commit to answering one prompt a day. All you need to do to get these thought-provoking prompts is leave a positive rating and review for this podcast, take a screenshot of your review and email it to: courtney@alittlepinkbook.com and I’ll email you the prompts!
Check out my courses: Magical Mornings and Joyful Journaling Journey, as well as my book, A Year of Love: Finding peace one day at a time. 
Grab your FREE How to Ask Someone if They're Ok Conversation Starters and FREE Journaling Guide with 100+ prompts here. 
Read more on my blog, or connect with me on Facebook. 

How to flourish through personal growth and learning

When we think of flourishing, we often imagine blooming in our health, our relationships, or our sense of purpose. But one of the most powerful ways to flourish is through personal growth and learning. Just like a tree stretches its branches toward the sun, we flourish when we expand our minds, challenge ourselves, and remain curious about the world around us.
Flourishing through growth and learning isn’t about adding endless achievements to our résumés or ticking boxes on a never-ending self-improvement checklist. Instead, it’s about embracing learning as a lifelong practice — one that keeps us vibrant, adaptable, and connected to possibility.
In this episode, I explore what it means to flourish through personal growth, why it matters, and how we can weave learning into the rhythm of our everyday lives.
If the content of today’s episode has piqued your interest, I have something very special for you. I have created 30 Journal Prompts, similar to the ones mentioned throughout this episode on the Flourishing – that’s one life-changing prompt for you to work on every day over the next month! Just imagine how much growth you can unlock over the next 30 days if you keep the momentum going and commit to answering one prompt a day. All you need to do to get these thought-provoking prompts is leave a positive rating and review for this podcast, take a screenshot of your review and email it to: courtney@alittlepinkbook.com and I’ll email you the prompts!
Check out my courses: Magical Mornings and Joyful Journaling Journey, as well as my book, A Year of Love: Finding peace one day at a time. 
Grab your FREE Journaling Guide with 100+ prompts here. 
Read more on my blog, or connect with me on Facebook. 

How to flourish in relationships

Think about the last time you walked through a garden in spring. The flowers aren’t just getting by—they’re stretching, blooming, and showing up in full colour. Relationships are very much the same.
When they’re flourishing, we don’t just “coexist” with the people around us—we thrive together. We laugh more, we feel safer, we grow stronger, and life just feels richer.
But here’s the thing: flourishing doesn’t just happen. It takes intention, consistency, and a little nurturing every day. Just like you wouldn’t expect a plant to bloom without sunlight and water, relationships need care to thrive.
In this episode, I’ll explore what it really looks like to flourish in relationships—romantic ones, friendships, family bonds, and even work connections.
 
If the content of today’s episode has piqued your interest, I have something very special for you. I have created 30 Journal Prompts, similar to the ones mentioned throughout this episode on the Flourishing – that’s one life-changing prompt for you to work on every day over the next month! Just imagine how much growth you can unlock over the next 30 days if you keep the momentum going and commit to answering one prompt a day. All you need to do to get these thought-provoking prompts is leave a positive rating and review for this podcast, take a screenshot of your review and email it to: courtney@alittlepinkbook.com and I’ll email you the prompts!
Check out my courses: Magical Mornings and Joyful Journaling Journey, as well as my book, A Year of Love: Finding peace one day at a time. 
Grab your FREE Journaling Guide with 100+ prompts here. 
Read more on my blog, or connect with me on Facebook. 

How to flourish physically and mentally

It's been a tremendously cold winter here in Canberra, Australia, but finally there is evidence of Spring being just around the corner. The wattle and deciduous trees are in bloom, the spring bulbs are peaking through the earth, which is slowly warming up. Before we know it, everything will be in full bloom, and flourishing.
It seems fitting that my word of the month is "Flourish".
When we think about flourishing, images of lush gardens and blossoming flowers come to mind. In wellness terms, flourishing means thriving in mind, body, and spirit—not just surviving the day-to-day.
Too often, health is reduced to diet and exercise checklists, while wellness is portrayed as a luxury spa treatment. But true flourishing in health and wellness is about balance: nourishing yourself physically, emotionally, and spiritually so you can feel energized, resilient, and deeply alive.
In this episode, I’ll explore what it means to flourish from a health and wellness perspective, along with practical steps to weave flourishing into your everyday life.
If the content of today’s episode has piqued your interest, I have something very special for you. I have created 30 Journal Prompts, similar to the ones mentioned throughout this episode on the Flourishing – that’s one life-changing prompt for you to work on every day over the next month! Just imagine how much growth you can unlock over the next 30 days if you keep the momentum going and commit to answering one prompt a day. All you need to do to get these thought-provoking prompts is leave a positive rating and review for this podcast, take a screenshot of your review and email it to: courtney@alittlepinkbook.com and I’ll email you the prompts!
Check out my courses: Magical Mornings and Joyful Journaling Journey, as well as my book, A Year of Love: Finding peace one day at a time. 
Grab your FREE How to Ask Someone if They're Ok Conversation Starters and FREE Journaling Guide with 100+ prompts here. 
Read more on my blog, or connect with me on Facebook.