Introduction
If you're searching for Brené Brown quotes that inspire courage, embrace vulnerability, and guide you toward wholehearted living, you've found the ultimate collection. Dr. Brené Brown isn't just another self-help author—she's a research professor at the University of Houston who has spent over 20 years studying vulnerability, courage, shame, and empathy through rigorous qualitative research with more than 1,280 participants.
Her 2010 TED Talk "The Power of Vulnerability" has been viewed over 60 million times, making it one of the most-watched TED Talks in history. She's authored five consecutive #1 New York Times bestsellers and became the first researcher to have a filmed lecture on Netflix with "The Call to Courage."
But here's the thing: most of us intellectually understand that vulnerability matters, that courage requires discomfort, that shame thrives in secrecy. We've heard these ideas. We've nodded along. And yet, we still struggle to actually live them. We armor up. We play it safe. We hustle for worthiness instead of believing we already have it.
That's where these quotes come in. Unlike random quote lists scattered across the internet, we've organized these 50 powerful quotes into six research-grounded themes that reflect the interconnected nature of Dr. Brown's work. Each section includes psychological context from her research and practical "How to Apply" guidance, so you can move from inspiration to action.
Whether you're navigating a difficult transition, building courage for a hard conversation, or simply trying to show up more authentically in your daily life, these quotes offer touchstones for the journey. Let's dive in.
Brené Brown Quotes on Vulnerability
Vulnerability is the cornerstone of Dr. Brown's research—what she calls "the birthplace of love, belonging, joy, courage, empathy, and creativity." But let's be clear about what vulnerability actually means in her work, because it's widely misunderstood.
Vulnerability is not weakness. It's not oversharing your trauma with strangers or crying in every meeting. It's not emotional purging without boundaries.
Vulnerability is selective courage. It's the willingness to show up authentically when you can't control the outcome. It's asking for help when you need it, saying "I love you" first, trying something new where you might fail, and having difficult conversations instead of avoiding them.
In her peer-reviewed research published in Families in Society (2006), Dr. Brown studied 215 women to understand how vulnerability functions in our lives. What she found was counterintuitive: the people who appeared strongest weren't avoiding vulnerability—they were embracing it with discernment.
These nine quotes capture the essence of vulnerability as courage in action:
"Vulnerability is not weakness; it's our greatest measure of courage."
— Brené Brown
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> — Brené Brown, *Daring Greatly* (2012)
"Vulnerability sounds like truth and feels like courage. Truth and courage aren't always comfortable, but they're never weakness."
— Brené Brown
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> — Brené Brown, *Daring Greatly* (2012)
"Vulnerability is the birthplace of love, belonging, joy, courage, empathy, and creativity. It is the source of hope, empathy, accountability, and authenticity."
— Brené Brown
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> — Brené Brown, *Daring Greatly* (2012)
"To let ourselves be seen, deeply seen, vulnerably seen. To love with our whole hearts, even though there's no guarantee."
— Brené Brown
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> — Brené Brown, TED Talk: "The Power of Vulnerability" (2010)
"Vulnerability is the core, the heart, the center of meaningful human experiences."
— Brené Brown
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> — Brené Brown, *Daring Greatly* (2012)
"To feel is to be vulnerable. To believe vulnerability is weakness is to believe that feeling is weakness."
— Brené Brown
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> — Brené Brown, *Daring Greatly* (2012)
"You cannot selectively numb emotion. You numb vulnerability, you numb joy, you numb gratitude, you numb happiness."
— Brené Brown
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> — Brené Brown, TED Talk: "The Power of Vulnerability" (2010)
"Vulnerability is not knowing victory or defeat, it's understanding the necessity of both; it's engaging. It's being all in."
— Brené Brown
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> — Brené Brown, *Daring Greatly* (2012)
"There is no intimacy without vulnerability."
— Brené Brown
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> — Brené Brown
How to Apply: 3 Ways to Practice Vulnerability
1. Share One Authentic Feeling Daily
Choose one trusted person each day and share a real feeling—not a surface-level "I'm fine" but something genuine like "I'm anxious about this presentation" or "I'm excited but also scared about this new opportunity." Start small. Vulnerability is a muscle that strengthens with practice, and it requires discernment about who has earned the right to hear your story.
2. Try Something Where the Outcome Is Uncertain
Sign up for a class where you'll be a beginner. Share creative work before it feels "perfect." Apply for an opportunity you're not 100% qualified for. The point isn't to succeed—it's to practice showing up when you can't guarantee the outcome. That's where growth lives.
3. Ask for Help Instead of Pretending You Have It Together
This week, ask for help with something you'd normally struggle through alone. Replace "I've got this" (when you clearly don't) with "I could use some support with this." Notice how it feels—uncomfortable at first, then often connecting.
Brené Brown Quotes on Courage
Dr. Brown often reminds us that the word "courage" comes from the Latin cor, meaning heart. In its earliest forms, courage meant "to speak one's mind by telling all one's heart." This etymology reveals something important: true courage isn't about being fearless or having all the answers. It's about showing up with your whole heart, even when you're scared.
In her research, courage and vulnerability are inseparable. You cannot have one without the other. Every act of courage requires the vulnerability of uncertain outcomes. And here's the tension most of us live with daily: we're constantly choosing between courage and comfort. But we can't have both simultaneously.
The good news? Courage isn't about grand heroic acts. It's about small daily choices—speaking up in a meeting, having a difficult conversation, admitting you don't know something, trying again after failing. These nine quotes illuminate what courage looks like in practice:
"Courage starts with showing up and letting ourselves be seen."
— Brené Brown
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> — Brené Brown, *Daring Greatly* (2012)
"We can choose courage or we can choose comfort, but we can't have both. Not at the same time."
— Brené Brown
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> — Brené Brown, *Daring Greatly* (2012)
"Courage is a heart word. The root of the word courage is cor—the Latin word for heart. In one of its earliest forms, the word courage meant 'To speak one's mind by telling all one's heart.'"
— Brené Brown
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> — Brené Brown, *The Gifts of Imperfection* (2010)
"Owning our story can be hard but not nearly as difficult as spending our lives running from it."
— Brené Brown
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> — Brené Brown, *Daring Greatly* (2012)
"Courage is contagious. Every time we choose courage, we make everyone around us a little better and the world a little braver."
— Brené Brown
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> — Brené Brown, *Dare to Lead* (2018)
"Owning our story and loving ourselves through that process is the bravest thing that we'll ever do."
— Brené Brown
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> — Brené Brown, *The Gifts of Imperfection* (2010)
"Daring greatly means the courage to be vulnerable. It means to show up and be seen. To ask for what you need. To talk about how you're feeling. To have the hard conversations."
— Brené Brown
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> — Brené Brown, *Daring Greatly* (2012)
"If we are brave enough often enough, we will fall; this is the physics of vulnerability."
— Brené Brown
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> — Brené Brown, *Rising Strong* (2015)
"There will be times when standing alone feels too hard, too scary, and we'll doubt our ability to make our way through the uncertainty. This is when you reach deep into your wild heart and remind yourself, 'I am the wilderness.'"
— Brené Brown
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> — Brené Brown, *Braving the Wilderness* (2017)
How to Apply: Daily Courage Practices
1. Speak Up in One Situation Where You'd Normally Stay Quiet
In your next meeting, conversation, or group setting, share your authentic perspective even if it differs from the majority. You don't have to be confrontational—just honest. Notice the difference between silence that protects comfort and silence that betrays your values.
2. Have One Difficult Conversation You've Been Avoiding
Identify a hard conversation you've been postponing—setting a boundary, addressing a concern, asking for what you need. Schedule it this week. You don't need a perfect script. Speak from your heart, not from rehearsed lines.
3. Choose the Authentic Path Over the Comfortable One
Throughout the day, notice moments when you're tempted to conform, people-please, or hide your true self. Pause and ask: "What would courage look like right now?" Then choose that, even if it's uncomfortable. Courage gets easier with practice.
Brené Brown Quotes on Shame and Shame Resilience
Shame is where Dr. Brown's academic research began—and it's arguably her most important contribution. Her 2006 peer-reviewed study "Shame Resilience Theory," published in Families in Society, established shame as "the intensely painful feeling or experience of believing that we are flawed and therefore unworthy of love and belonging."
Here's the crucial distinction: shame says "I am bad," while guilt says "I did something bad." This difference matters enormously. Guilt can be productive—it motivates us to make amends and change behavior. Shame is almost always destructive—it corrodes our sense of self and paralyzes growth.
Shame's power comes from secrecy and silence. It thrives in darkness. But here's what Dr. Brown's research revealed: shame cannot survive being spoken. When we share our shame story with someone who responds with empathy—not judgment, not advice, just genuine understanding—shame loses its grip.
Shame resilience isn't about never feeling shame (that's impossible). It's about recognizing shame quickly and bringing it into the light. For more on building emotional resilience, see our complete guide. These nine quotes illuminate how shame works and how we can build resilience against it:
"Shame is the most powerful, master emotion. It's the fear that we're not good enough."
— Brené Brown
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> — Brené Brown
"If we can share our story with someone who responds with empathy and understanding, shame can't survive."
— Brené Brown
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> — Brené Brown, *Daring Greatly* (2012)
"Shame hates it when we reach out and tell our story. It hates having words wrapped around it—it can't survive being shared. Shame loves secrecy."
— Brené Brown
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> — Brené Brown, *Daring Greatly* (2012)
"Shame derives its power from being unspeakable."
— Brené Brown
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> — Brené Brown, *The Gifts of Imperfection* (2010)
"Shame corrodes the very part of us that believes we are capable of change."
— Brené Brown
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> — Brené Brown, *I Thought It Was Just Me (but it isn't)* (2007)
"What we don't need in the midst of struggle is shame for being human."
— Brené Brown, Daring Greatly (2012)
"When we deny our stories, they define us. When we own our stories, we get to write the ending."
— Brené Brown
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> — Brené Brown, *Rising Strong* (2015)
"You either walk inside your story and own it or you stand outside your story and hustle for your worthiness."
— Brené Brown
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> — Brené Brown, *Rising Strong* (2015)
"Stay awkward, brave, and kind."
— Brené Brown
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> — Brené Brown
How to Apply: Recognizing and Interrupting Shame
1. Name Shame When It Arises
Learn to recognize shame's physical signs—face flushing, pit in stomach, urge to hide or disappear, racing thoughts about your worthlessness. When you feel it, literally say to yourself: "I'm feeling shame about..." Naming it doesn't make it disappear, but it robs shame of some power.
2. Share Your Shame Story with Someone Safe
Choose someone who has earned the right to hear your story—a therapist, a trusted friend, a support group. Not someone who will judge, dismiss, or try to silver-lining your experience. Share what you're feeling shame about and notice: empathy breaks shame's grip.
3. Practice Self-Compassion Talk
When the shame voice says "You're not good enough," respond like you would to a dear friend facing the same struggle: "I'm having a hard time right now, and that's okay. I'm human. This feeling doesn't define my worth."
4. Distinguish Shame from Guilt
When you make a mistake, ask: "Am I feeling bad about what I did (guilt—productive) or who I am (shame—destructive)?" Reframe from "I am a failure" to "I made a mistake, and I can learn from it."
Brené Brown Quotes on Wholehearted Living
Wholehearted living is perhaps Dr. Brown's most hopeful concept—the answer to the question, "What does it look like when we embrace vulnerability, build courage, and develop shame resilience?" In The Gifts of Imperfection, she defined wholehearted living as "engaging in our lives from a place of worthiness."
The research finding that underlies this entire framework is startling in its simplicity: the only variable that separated people who have a strong sense of love and belonging from those who struggle for it was the belief that they were worthy of love and belonging. That's it. The wholehearted believed they were worthy—not because they were perfect, successful, or exceptional, but simply because they existed.
This doesn't mean wholehearted people don't struggle. They do. But they approach their struggles from a foundation of "I am enough" rather than "I must prove I'm enough." Dr. Brown identified 10 guideposts for wholehearted living, including cultivating authenticity, self-compassion, and gratitude while letting go of perfectionism, comparison, and what others think.
These eight quotes illuminate what wholehearted living looks like in practice:
"Here's what is truly at the heart of wholeheartedness: Worthy now, not if, not when, we're worthy of love and belonging now. Right this minute. As is."
— Brené Brown
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> — Brené Brown, *The Gifts of Imperfection* (2010)
"Wholehearted living is about engaging in our lives from a place of worthiness. It means cultivating the courage, compassion, and connection to wake up in the morning and think, No matter what gets done and how much is left undone, I am enough."
— Brené Brown, The Gifts of Imperfection (2010)
"You are imperfect, you are wired for struggle, but you are worthy of love and belonging."
— Brené Brown
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> — Brené Brown, *The Gifts of Imperfection* (2010)
"Authenticity is a collection of choices that we have to make every day. It's about the choice to show up and be real. The choice to be honest. The choice to let our true selves be seen."
— Brené Brown
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> — Brené Brown, *The Gifts of Imperfection* (2010)
"There was only one variable that separated the people who have a strong sense of love and belonging from the people who really struggle for it: they believe they're worthy."
— Brené Brown
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> — Brené Brown, TED Talk: "The Power of Vulnerability" (2010)
"Because true belonging only happens when we present our authentic, imperfect selves to the world, our sense of belonging can never be greater than our level of self-acceptance."
— Brené Brown
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> — Brené Brown, *Daring Greatly* (2012)
"When we can let go of what other people think and own our story, we gain access to our worthiness."
— Brené Brown
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> — Brené Brown, *The Gifts of Imperfection* (2010)
"The dark does not destroy the light; it defines it. It's our fear of the dark that casts our joy into the shadows."
— Brené Brown
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> — Brené Brown, *The Gifts of Imperfection* (2010)
How to Apply: Choosing Wholehearted Living Today
1. Start Your Day with a Worthiness Affirmation
Before checking your phone or reviewing your to-do list, place your hand on your heart and say: "I am enough as I am right now. My worth is inherent, not earned." This isn't toxic positivity—it's reminding yourself of a fundamental truth. Do this daily for 30 days and notice the shift in how you approach challenges.
2. Practice Gratitude Authentically (Not Performatively)
Each evening, write down three things you're genuinely grateful for—not what you "should" be grateful for, but what actually moved you that day. Focus on specifics: "the warmth of my coffee this morning" rather than generic "my family." Authentic gratitude, practiced consistently, rewires how we experience our lives.
3. Let Go of One Comparison Behavior
Identify your primary comparison trap—scrolling social media, checking how colleagues are advancing, comparing your body/home/relationship to others. Set a concrete boundary around it this week. Notice the freedom that emerges when you stop measuring your life against someone else's highlight reel.
Brené Brown Quotes on Boundaries, Empathy, and Connection
Many people think that vulnerability means having no boundaries—that authentic connection requires letting everyone in. Dr. Brown's research reveals the opposite: "Boundaries are a prerequisite for compassion and empathy. We can't connect with someone unless we're clear about where we end and they begin."
Setting boundaries isn't selfish. It's what makes sustained, authentic connection possible. Without boundaries, we become resentful, exhausted, and eventually unable to show up for anyone—including ourselves. The most compassionate people, Brown found, are also the most boundaried. They ask for what they need. They say no when they need to. And when they say yes, they mean it.
Empathy is equally misunderstood. It's not passive sympathy or agreeing with everything someone says. It's an active skill set—listening without judgment, holding space without fixing, emotionally connecting while maintaining your own center. And it's distinct from fitting in. True belonging means being accepted for who you are, not becoming who others need you to be.
These nine quotes illuminate the relationship between boundaries, empathy, and authentic connection:
"Daring to set boundaries is about having the courage to love ourselves, even when we risk disappointing others."
— Brené Brown
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> — Brené Brown, *The Gifts of Imperfection* (2010)
"Boundaries are a prerequisite for compassion and empathy. We can't connect with someone unless we're clear about where we end and they begin."
— Brené Brown
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> — Brené Brown, *Atlas of the Heart* (2021)
"When we fail to set boundaries and hold people accountable, we feel used and mistreated."
— Brené Brown
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> — Brené Brown, *Dare to Lead* (2018)
"Compassionate people ask for what they need. They say no when they need to, and when they say yes, they mean it."
— Brené Brown
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> — Brené Brown, *The Gifts of Imperfection* (2010)
"Empathy has no script. There is no right way or wrong way to do it. It's simply listening, holding space, withholding judgment, emotionally connecting, and communicating that incredibly healing message of 'You're not alone.'"
— Brené Brown
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> — Brené Brown
"Connection is why we're here; it's what gives purpose and meaning to our lives."
— Brené Brown
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> — Brené Brown, *Daring Greatly* (2012)
"True belonging doesn't require you to change who you are; it requires you to be who you are."
— Brené Brown
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> — Brené Brown, *Braving the Wilderness* (2017)
"True belonging is the spiritual practice of believing in and belonging to yourself so deeply that you can share your most authentic self with the world and find sacredness in both being a part of something and standing alone in the wilderness."
— Brené Brown
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> — Brené Brown, *Braving the Wilderness* (2017)
"People are hard to hate close up. Move in."
— Brené Brown
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> — Brené Brown, *Braving the Wilderness* (2017)
How to Apply: Setting Boundaries with Compassion
1. Say 'No' to One Request That Doesn't Align with Your Values
This week, when someone asks something of you, pause before automatically saying yes. Ask yourself: "Does this align with my priorities and values? Do I have the capacity?" If not, practice: "I appreciate you thinking of me, but I need to decline." No lengthy explanation required.
2. Communicate One Need Clearly
Replace hinting with direct requests. Instead of "It would be nice if someone helped with dinner," try "I need help with dinner tonight." Be specific: "I need 30 minutes of quiet when I get home to decompress." Clear is kind.
3. Check Your Resentment Meter
Resentment is often a boundary alarm. If you're feeling resentful toward someone, ask: "What boundary did I fail to set or communicate?" Then address it directly and kindly. Boundaries maintained in real-time prevent resentment from building.
4. Practice Empathy by Listening Without Fixing
When someone shares a struggle, resist the urge to immediately problem-solve, offer advice, or share your similar experience. Instead, reflect back what you hear: "It sounds like you're feeling overwhelmed." Ask: "What do you need right now?" Sometimes presence is more powerful than solutions.
Brené Brown Quotes on Perfectionism and Self-Compassion
Perfectionism might be the most socially acceptable form of self-destruction. We often mistake it for healthy ambition or high standards, but Dr. Brown's research draws a clear distinction: "Perfectionism is not the same thing as striving to be your best. Perfectionism is the belief that if we live perfect, look perfect, and act perfect, we can minimize or avoid the pain of blame, judgment, and shame."
Perfectionism is armor, not aspiration. We think if we're perfect, we won't be criticized, rejected, or hurt. But the research is clear: perfectionism doesn't prevent shame—it amplifies it. It's correlated with depression, anxiety, addiction, and what Brown calls "life paralysis," where we become so afraid of making mistakes that we stop trying entirely.
The antidote isn't lowering standards or not caring about quality. It's self-compassion—treating ourselves with the same kindness we'd offer a good friend. It's replacing the inner critic with what Brown calls an "inner ally." And it's getting comfortable with good enough, which is often more than enough.
These eight quotes challenge perfectionism and invite self-compassion:
"Perfectionism is not the same thing as striving to be your best. Perfectionism is the belief that if we live perfect, look perfect, and act perfect, we can minimize or avoid the pain of blame, judgment, and shame."
— Brené Brown
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> — Brené Brown, *The Gifts of Imperfection* (2010)
"Understanding the difference between healthy striving and perfectionism is critical to laying down the shield and picking up your life."
— Brené Brown
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> — Brené Brown, *The Gifts of Imperfection* (2010)
"Talk to yourself like you would to someone you love."
— Brené Brown
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> — Brené Brown, *The Gifts of Imperfection* (2010)
"Practicing self-compassion means we become an inner ally instead of an inner enemy."
— Brené Brown
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> — Brené Brown, *The Gifts of Imperfection* (2010)
"Clear is kind. Unclear is unkind."
— Brené Brown
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> — Brené Brown, *Dare to Lead* (2018)
"When we spend our lives waiting until we're perfect or bulletproof before we walk into the arena, we ultimately sacrifice relationships and opportunities that may not be recoverable."
— Brené Brown
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> — Brené Brown, *Daring Greatly* (2012)
"If you trade your authenticity for safety, you may experience the following: anxiety, depression, eating disorders, addiction, rage, blame, resentment, and inexplicable grief."
— Brené Brown
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> — Brené Brown, *The Gifts of Imperfection* (2010)
"Compassion is not a relationship between the healer and the wounded. It's a relationship between equals."
— Brené Brown
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> — Brené Brown, *The Gifts of Imperfection* (2010)
How to Apply: Practicing Self-Compassion
1. Talk to Yourself Like You'd Talk to a Friend
When you make a mistake or face a challenge, notice your self-talk. Would you say those things to a friend in the same situation? If not, reframe. Replace "You're so stupid" with "This is hard. You're learning. Everyone struggles with this."
2. Replace 'I Should' with 'I'm Learning To' or 'I Choose To'
"Should" language breeds shame. This week, catch yourself saying "I should..." and consciously reframe: "I'm learning to manage my time better" or "I choose to prioritize my health." This subtle shift moves you from shame to agency.
3. Acknowledge Imperfection Without Self-Attack
When you fall short of your standards, try: "I'm human. This is hard. I'm doing the best I can with what I know right now." Separate your worth from your performance. You can be disappointed in an outcome without being disappointed in your fundamental self.
4. Practice 'Good Enough'
Choose one area this week where you practice "good enough" instead of perfect. Submit the good enough work. Serve the good enough meal. Have the good enough conversation. Notice: good enough is often more than enough. And it actually gets done, unlike perfect, which is always deferred.
Further Reading: Brené Brown's Essential Books
If these quotes resonate, here are Dr. Brown's major works where you can explore these ideas in full depth:
- The Gifts of Imperfection (2010) — The 10 guideposts for wholehearted living
- Daring Greatly (2012) — Deep dive into vulnerability and courage
- Rising Strong (2015) — How to recover from setbacks and failure
- Braving the Wilderness (2017) — True belonging vs. fitting in
- Dare to Lead (2018) — Courageous leadership in organizations
- Atlas of the Heart (2021) — Mapping 87 emotions and experiences
You can also watch her TED Talk "The Power of Vulnerability" (60+ million views), listen to her podcasts "Unlocking Us" and "Dare to Lead," or explore her research at BreneBrown.com.
Living These Quotes
These 50 Brené Brown quotes aren't just inspirational words to screenshot and forget. They're distilled wisdom from over 20 years of rigorous research with more than 1,280 participants—people who shared their stories of shame, vulnerability, courage, and connection so we could learn from their experiences.
The core truth that runs through all of Dr. Brown's work is this: vulnerability is not weakness. It's the birthplace of courage, connection, creativity, and authentic living. Shame thrives in secrecy but withers in empathy. Boundaries enable connection rather than preventing it. And worthiness isn't something we earn through perfection—it's something we recognize we've always had.
You don't have to master all six themes at once. Wholehearted living isn't a destination you arrive at—it's a daily practice of small choices. Choosing courage over comfort. Speaking shame instead of hiding it. Setting boundaries instead of building resentment. Talking to yourself like you'd talk to a friend.
Here's what I recommend: choose ONE quote that resonated most deeply with you. Write it down. Put it somewhere you'll see it daily—your bathroom mirror, your desk, your phone background. Let it be your touchstone for the next week. When you're facing a difficult moment, ask yourself: what would this quote invite me to do?
That's how wisdom becomes practice. And practice, over time, becomes who you are.
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This content is for inspirational and educational purposes. Dr. Brown's work is grounded in academic research, but these quotes should not replace professional mental health support. If you're struggling with shame, depression, anxiety, or other mental health challenges, please consult a licensed therapist or counselor.
Key Takeaways from Brené Brown's Wisdom
These quotes from Brené Brown remind us that success is not accidental—it's the result of intentional thinking, disciplined action, and unwavering commitment to growth.
Your Next Step: Choose one quote from this collection that speaks to your current challenge. Write it down, commit to applying its wisdom for the next 7 days, and notice what shifts in your life.
Which Brené Brown quote resonated most with you? Share it with someone who needs to hear it today.
All quotes attributed to Brené Brown and compiled from verified sources including published works, documented speeches, and interviews.
