Unlock Agency, Clarity, & Joy through
Intentional Pause Practices

The Conscious Choice

October 14-20, 2023
Solidarity Pricing: $95/$135/$175

“Between the stimulus and the response is a space,
and in that space lies our power and our freedom.”
-Viktor Frankl

To honor our needs, we must pause.

If you feel overwhelmed by dominant culture’s insistence that you constantly produce, a schedule overflowing with obligations, or limited power in the face of injustice, you are not alone.


When it feels like every minute counts and you have no time to spare, integrating pauses into your day can sound like something only New Age self-help gurus have time for.


But, as Viktor Frankl wrote, the pause is the place of power and freedom. The pause is where we access the ability to choose a next step that honors our needs. The pause is the pivot from dread to joy, confusion to clarity, status quo to lasting change.


And we don’t have to go on retreat or meditate for hours to access this power. Even a few seconds each day can make all the difference.


If you long to regain control of your life and unlock agency, clarity, and joy, I invite you to join me for my week-long Conscious Choice Mini-Retreat.

Hi! I’m Katherine (she/her).

For over a decade, I’ve coached changemakers to heal burnout, make major life decisions, and communicate effectively.


Through this time, I’ve been surprised to discover how much the practice of pausing helps my clients make choices that lead to impact and joy. In fact, when I ask my clients to reflect on what contributed to their success in our end-of-program check-ins, pausing is one of the practices they mention most often.


In the Conscious Choice Mini-Retreat, you will learn—and receive personalized support in practicing—six evidence-based pausing practices to help you interrupt your unconscious reactions and make conscious choices that meet your needs more.


I’ve designed the retreat to help you make more conscious choices during the week of the mini-retreat and take the practices with you into the rest of your life. I look forward to sharing these practices with you!


To learn more about my background and training, click here.

By the end of a month of practicing the pause, I knew in my bones that I was up for the challenge of managing the opening of my area’s first recreational marijuana dispensary.


During the media whirlwind of opening day (six different news outlets!), a few employees even asked me how I remained so calm and in control.


I am a different leader than I used to be. I learned how to pause, slow way down even in the midst of rapid change, and stop second-guessing myself. Many months later, I am excited to say that I am a person who pauses still.


-Angie Cheek

With consistent practice, the tools you learn in this mini-retreat will strengthen your ability to:

  •   Notice when you’re activated and interrupt your unconscious reactions.
  •   Access an inner state of strength, power, stillness, and curiosity even in challenging circumstances.
  •   Choose right-sized responses to your needs and those of the people you care about.
  •   Transform limiting habits without being mean to yourself.
  •   Take responsibility for what is yours to do and let go of what is not, even when it’s uncomfortable.
  •   When interruptions or crises pop up, rather than reacting impulsively, take a quick step back to survey the situation and consciously decide where to focus your attention.
  •   Communicate clearly, even when things get stressful or heated.
  •   Care for yourself when you’re not feeling well—emotionally or physically—and do more of what helps you feel good.
  •   Schedule your life in a way that nourishes your energy, honors your commitments, and helps you get the important stuff done.
  •   Set boundaries that help you meet your needs while showing up in ways that make you proud.

What does the Conscious Choice Mini-Retreat include, exactly?

1. Live Online Workshop: Saturday, October 14, 10-12:30 EST, Zoom


In our initial gathering, you will learn:


  • The core practices I’ve come to rely on to help my clients (and myself!) shift from unconscious reaction to conscious choice.
  • How these practices interrupt the habitual activation cascade and lay the groundwork for making wiser choices.
  • Three specific pausing practices, each that takes under five minutes, that can help you release patterns that no longer serve you and unlock agency, clarity, and joy.
  • Strategies for integrating these practices into your life long after the mini-retreat.

We will record the workshop and send audio and video recordings and a written transcript on Monday, October 16, in case you cannot attend live.

2. One Week of Supported Practice


Then, from Sunday until Friday, I will send you an email that includes a daily lesson and a practice prompt. You will practice at the time you choose. I recommend dedicating about thirty minutes to practice daily to the retreat.

3. Group Forum for Sharing Questions & Insights


Throughout the mini-retreat, you are encouraged to share insights and questions in a group forum. Sharing your takeaways will help you integrate your learning and reading others’ takeaways will help you learn as well. I will read and respond to every question you pose.


4. All Your Questions Answered


I will check the group forum every day and respond to your questions. That way, you will receive personalized guidance on every question you ask.

Since my twenties (over three decades), I’ve read texts and attended seminars about personal growth. None came close to working with Katherine. Her approach helped me develop a better mindset, identify and overcome habits that were no longer helpful, and replace them with healthier behaviors.


Now, when I’m facing a difficult choice or juggling too many tasks at once, I pause, return my attention to my body and mind, and remember my priorities.


Katherine helped me make my new calling a reality, find more joy and balance, and learn the tools to continue moving forward.


-Marc Natanagara

Frequently Asked Questions

What do you mean by “mini-retreat?”

Although it can be lovely to take a week off for a retreat or a vacation, none of us has the luxury to spend our lives on retreat, and often when we return from a vacation or retreat, we go right back to the habits that leak our energy and our joy.


To create sustainable, long-term transformation, it is far more effective to dedicate a few minutes each day than it is to dedicate a week once a year.


So rather than asking you to take a week off from your life as most retreats might, in this mini-retreat, I’m inviting you to engage in intentional pause practices from your home consistently for seven days.


Not only am I hoping that this week will be delicious for you, but you will also be able to engage with the practices I teach to help you make more conscious choices for the rest of your life.

How much time will I need to devote to make the most out of this experience?

The initial workshop takes place on Saturday for 2.5 hours. If you’re unable to attend live, we’ll send the recording out on Monday, and I recommend scheduling time to watch it.


Then, each day through Friday, October 20, you’ll receive an email with that day’s practice prompt. I recommend scheduling thirty minutes each day to practice. During this time, you can listen to the teaching, read the prompt, engage in the practice, and share questions in our online forum.


After you’ve devoted an initial chunk of time to learning the practices, each takes only minutes or seconds and is relatively easy to integrate into your life.

What are your refund, cancellation, and payment plan policies?

Cancellations & Refunds: You may cancel the program prior to the program start date, and we will refund your money in full. We will not offer refunds after the program starts, besides refunds that fall under the Accountability Guarantee below.


Custom/extended payment plans: Due to the administrative work it would take, we cannot offer payment plans other than what you see on this page.

I’m having technical trouble signing up.

No problem. We can help. Email info@callingsandcourage.com, and we’ll get you all set up.

I’m just not sure.

Well, if you were my coaching client, I’d encourage you to do the following:


  • Check in with your body: In your mind’s eye, I invite you to imagine participating in the mini-retreat. How does the idea feel in your body—good and exciting? Good but scary/exhilarating? Those are good signs.


  • Explore the cost: With nearly every choice we make, we must let go of something to say yes to another. Ask yourself: What is the cost of participating in this mini-retreat? What is the cost of not joining? Which is greater?


  • Turn toward your Voice of Doubt with love and kindness. Our Voice of Doubt is the part that says Yeah, but… and What if… when we get closer to making a decision. Do your best to turn toward your Voice of Doubt with love and kindness and ask what it needs. Then, get curious: How might you move forward in a way that meets your many needs?


  • Reflect: What are your intentions for the next phase of your life? Does participating in this mini-retreat feel well aligned with your intentions or not? What does your inner knowing say?


If your inner knowing says no, honor that. If it says maybe, check in with yourself about whether you have any questions, and if you do, please feel free to reach out to me at info@callingsandcourage.com.


And if your inner knowing says yes, I invite you to join us. I would be thrilled to share this experience with you.

How Solidarity Pricing Works

Solidarity Pricing is my way of basing price options on income, identity, and privilege. Please choose the option that best fits your current situation. I wholeheartedly trust you to find a number that feels right for you!


  • Option 1: $175. Choose this option if you earn over $75K/yr, especially if you have a multi-income household, or hold a mortgage or savings. Though you may experience debt pressure, consider that is a choice of privilege.
  • Option 2: $135. At this price level, you have relative financial stability, perhaps earn $40K to $75K/year, have a multi-income household, or just feel more comfortable paying the middle range amount.
  • Option 3: $95. You might choose this price level if you’re a single income household making less than $40K/yr, or if you hold oppressed identities like Black, Indigenous, Person of Color, Person with a Disability, LGBTQ2IA+.

If you hold an oppressed identity and $95 is outside your ability to pay, please email me at katherine@callingsandcourage.com, and we will find a solution that meets your needs. Money will not be a barrier to participation.

Unlock Agency, Clarity, & Joy through
Intentional Pause Practices

The Conscious Choice

October 14-20, 2023
Solidarity Pricing: $95/$135/$175

When you sign up, you’ll also receive Love Letters to Changemakers,
free morsels of guidance and nourishment each Saturday morning.
We promise not to share your email, and you can unsubscribe at any time

The Accountability

Money-Back Guarantee


Here’s my promise:

If you attend (or watch) the live workshop, engage in the practice for all seven days, and ask your questions in the group forum, and you’re not satisfied for ANY reason, just let me know, and I’ll refund your money.

I call this the accountability guarantee because most of my clients long for more accountability when they come to me. The accountability here is that you show up to learn, practice, and ask your questions. You don’t have to prove that you practiced; I trust you to be honest with me.

Just send a quick email to
info@callingsandcourage.com, let me know that you’ve done the work but are still not satisfied by October 28, and I will refund your payment.


No questions asked.

Your time is precious.


If you think maybe one of my programs is what you need but you’re not quite sure, please ask. I don’t want an unasked question or unexpressed concern to keep you from getting clear.

Please use the form below to ask your questions, and I’ll get back to you within two business days.

Questions? I welcome them!


Anything that comes up for you, just ask.


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