Tiny Leaps, Big Changes: Recent Episodes
Gregg Clunis
Tiny Leaps, Big Changes is a personal development podcast focused on exploring the day-to-day behaviors we all engage in that determine the results we gain in our lives. Hosted by Gregg Clunis, the show shares simple strategies you can implement into your life to start moving the needle towards your biggest goals.
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In this episode, I share how I went from finding coding intimidating to becoming a competent software engineer through consistent, repeated practice over 2 years.
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Takeaways:
- Having a strong motivation helped me persist through the tough learning process
- Repeating behaviors reinforces neural pathways, making skills feel more natural
- All new skills feel clumsy and frustrating at first, but mastery comes through repetition
- To learn new skills, just start doing the thing - even if you're bad at first - and keep doing it
Book Recommendation:
https://www.amazon.com/Talent-Code-Greatness-Born-Grown/dp/055380684X
Here’s the truth about productivity and many productivity techniques.
YouTube:
https://youtu.be/WC49JNIPaP4
Eduardo's book: https://www.penguinrandomhouse.com/books/671929/the-performance-paradox-by-eduardo-briceno/
Eduardo's website:
https://briceno.com/
Flash Card App:
https://quizlet.com/features/flashcards
Pick up a copy of Eduardo's book
The Performance Paradox by Eduardo Briceño: 9780593356906 | PenguinRandomHouse.com: Books
In this episode we talk to Monica Reinagel about the secret to eating healthier.
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Monica's Challenge
Change Academy Podcast
Nutrition DivaYoutube
Buy the book: The Perennials (macmillan.com)
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The Book:
In today’s world, the acceleration of megatrends – increasing longevity and the explosion of technology among many others – are transforming life as we now know it.
In The Perennials, bestselling author of 2030, Mauro Guillén unpacks a sweeping societal shift triggered by demographic and technological transformation. Guillén argues that outmoded terms like Boomers, Gen X, Millennials, and Gen Z have long been used to pigeonhole us into rigid categories and life stages, artificially preventing people from reaching their full potential. A new postgenerational workforce known as “perennials” – individuals who are not pitted against each other either by their age or experience – makes it possible to liberate scores of people from the constraints of the sequential model of life and level the playing field so that everyone has a chance at living a rewarding life. Guillén unveils how this generational revolution will impact young people just entering the workforce as well as those who are living and working longer.
This multigenerational revolution is already happening and Mauro Guillén identifies the specific cultural, organizational and policy changes that need to be made in order to switch to a new template and usher in a new era of innovation powered by the perennials.
The Guest: Mauro F. Guillén is one of the most original thinkers at the Wharton School, where he is Professor of Management and Vice Dean for the MBA for Executives Program. An expert on global market trends, he is a sought-after speaker and consultant. He combines his training as a sociologist at Yale and as a business economist in his native Spain to methodically identify and quantify the most promising opportunities at the intersection of demographic, economic, and technological developments. His online classes on Coursera and other platforms have attracted over 100,000 participants from around the world. He has won multiple teaching awards at Wharton, where his presentation on global market trends has become a permanent feature of over fifty executive education programs annually. He is the WSJ bestselling author of 2030: How Today's Biggest Trends Will Collide and Reshape the Future of Everything
Will to Wild | Book by Shelby Stanger | Official Publisher Page | Simon & Schuster (simonandschuster.com) Shelby Stanger
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How to overcome procrastination
Buy the book: The Perfection Trap: Embracing the Power of Good Enough: Curran, Thomas: 9781982149536: Amazon.com: Books
The TED Talk: Our dangerous obsession with perfectionism is getting worse | Thomas Curran - YouTube
This is episode 880 of the Tiny Leaps, Big Changes podcast.
Watch on YouTube
Are you tired of setting S.M.A.R.T goals and not achieving them? Do you feel like every goal-setting video or podcast gives the same exact advice? If so, you are not alone. The truth is, S.M.A.R.T goals are not always effective because they do not consider context or situation. They rely exclusively on willpower and internal motivation to get you to take action, which is not always enough.
Luckily, there is a better way. In this video, we introduce you to the Matthews Method, a new goal-setting process that considers social pressure and individual circumstances. Dr. Gail Matthews conducted a study on goal-setting in 2015 and found that the Matthews Method resulted in a 76% increase in goal achievement likelihood. That's right, 76%!
By incorporating social pressure and individual circumstances, the Matthews Method makes it more likely that you select goals that you are capable of consistently pursuing. It also utilizes social pressure as an additional motivational tool rather than just willpower. The study conducted by Dr. Gail Matthews shows that this approach is incredibly effective.
So, if you're tired of struggling to achieve your goals and want to try a new approach, watch this video and learn how to apply the Matthews Method to your own life. Join the conversation and share your thoughts in the comments below. And for more motivational content, check out episode 879 where we discuss how to get and stay motivated.
You will never get motivated until you face this one thing.
Watch on YouTube: https://youtu.be/a9LmAy4dLo0
YouTube
TikTok
Reels
Gregg's YouTube
Procrastination is a universal struggle that can hinder our productivity and progress. It's a frustrating habit that affects many aspects of our lives, from work to personal goals. However, in the podcast "Tiny Leaps, Big Changes" hosted by Gregg Clunis, listeners are provided with valuable insights and strategies to combat procrastination and enhance their productivity.
Understanding Procrastination:
In this episode, Gregg Clunis delves into the concept of procrastination, emphasizing the frustration it brings. He explores common reasons why people procrastinate, including a lack of engagement, confidence, energy, and support. By understanding the root causes, listeners can gain valuable insights into their own procrastination patterns.
Ways to Get Organized:
To overcome procrastination, organization is key. Gregg introduces several practical techniques to help listeners get organized and stay focused.
The Eisenhower Box is a powerful tool for prioritization. By dividing tasks into four categories - Important and Urgent, Important but Not Urgent, Not Important but Urgent, and Not Important and Not Urgent - listeners gain clarity on what needs immediate attention and what can be delayed or eliminated.
Time blocking is another effective strategy discussed in the podcast. By dividing the day into dedicated blocks of time for different tasks or categories, individuals can structure their schedules and eliminate distractions during those focused periods. Flexibility is essential in making this technique work for individual needs and preferences.
The Pomodoro Technique provides a structured approach to working in focused bursts. By setting a timer for 25 minutes, working on a task, and then taking short breaks, individuals can maintain their focus and productivity throughout the day. This method helps break tasks into manageable increments and encourages sustained effort.
The 2-Minute Rule is a simple yet impactful strategy that encourages immediate action. If a task takes less than 2 minutes to complete, it is advisable to tackle it right away. For tasks that require more time, committing to at least 2 minutes of work on them can help overcome the initial resistance to getting started.
Behavioral Changes and Mindset Shifts:
Beyond organizational techniques, the podcast explores the importance of behavioral changes and mindset shifts in combating procrastination. Gregg emphasizes the significance of a healthy routine and environment, as they play a vital role in fostering productivity. Establishing positive habits and creating an environment conducive to focus and concentration can greatly enhance productivity levels.
Changing how we view tasks and time is another crucial mindset shift. Rather than aiming for perfection, focusing on progress and embracing the idea that imperfect action is better than no action can help overcome the fear of failure and perfectionism that often contribute to procrastination.
The podcast also highlights the role of rewards and positive reinforcement in behavior change. Celebrating small wins and acknowledging accomplishments can help maintain motivation and create positive momentum towards overcoming procrastination.
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In this episode, we look at a basic process that just might help improve your self-control.
Episode Overview:
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Trigger Mapping: We kick off by defining what trigger mapping is and discuss why it plays a crucial role in behavior modification. The idea behind trigger mapping and its profound impact on our behaviors is explored.
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Deep Dive into Triggers: We dive deeper into triggers using the Fogg Behavior Model. We then proceed to categorize triggers into two broad types - internal, those arising from our feelings, and external, those driven by events around us. Common examples of triggers and their implications are also looked into.
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Neutrality of Behaviors: Here we delve into the concept of the neutrality of behaviors, emphasizing that behaviors in themselves are neither good nor bad. Instead, they often get their labels from societal or cultural influences. We discuss how behavior aligns or doesn't align with personal goals, underscoring that it's okay either way.
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The Power of Awareness: We shed light on how increased awareness leads to significant behavior changes. Conscious recognition of one's thoughts, emotions, and actions is a pivotal step towards self-improvement and personal growth.
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How to Trigger Map: Wrapping up the episode, we provide a comprehensive guide on how to engage in trigger mapping. The process starts with identifying actions perceived as 'negative', and then analyzing the situation surrounding these actions. We delve into the role of internal and external factors and demonstrate how to map a trigger (or list of triggers) to the action. We then discuss strategies on how one could potentially change the trigger-action sequence. An example of this could be the habit of overeating when staying up late.
This episode will help you understand your triggers better and equip you with the necessary tools to enable behavioral change. Tune in to gain insights into the science of triggers, the neutrality of behaviors, and the power of awareness.
Tik Tok | Instagram | YouTube
In today's episode, I explore the intriguing "Trigger > Thought > Action > Consequence" model that governs our daily decisions and actions. I introduce this process, illustrating its components with familiar examples like snacking habits, reactions to alarms, and social media usage.
I delve into each element of the model, beginning with 'Triggers,' which can be external events or internal feelings. Next, I discuss 'Thoughts,' shaped by individual backgrounds including beliefs, perceptions, and experiences. 'Actions' follow, ranging from conscious to semi-conscious, and finally 'Consequences,' the outcomes of our actions, which can be immediate or delayed, positive or negative.
I then explore the intricate relationships between these components and the impact of external factors like socio-cultural norms, environmental conditions, interpersonal relationships, and biological aspects. I conclude by addressing the challenges in managing this process, like the complexities of thought processes, the unpredictability of external factors, and the difficulty of changing ingrained habits.
Don't miss the next episode, where I'll provide a strategy for effectively navigating this process. Share this episode with friends interested in understanding human behavior and subscribe for more insightful content.
YouTube
Blink Date
In this interview, Gregg speaks with Taly, the founder of a dating app called "Blink." Taly shares her background as a lawyer and discusses her journey of transitioning to different careers. She introduces her dating app, "Blink," which offers a unique approach to dating by focusing on compatibility and communication rather than making judgments based on superficial appearances.
Throughout the interview, Taly shares her perspective on overcoming self-doubt and the challenges of being a solo entrepreneur. She emphasizes the importance of taking small steps, breaking down tasks, and seeking help from others. Taly reflects on the impact of her immigrant background, which instilled in her a strong work ethic and determination, while also acknowledging the need to unlearn the mindset of trying to do everything alone.
The conversation also touches on the philosophy of failure, with Taly viewing it as a learning experience rather than a negative outcome. She draws inspiration from the Israeli approach to failure, where it is seen as an experiment and an opportunity to iterate and try again.
YouTube
Sharing our personal experiences can have profound effects on others. One such effect is motivating them to take the kind of action that eventually leads to positive changes in their lives. It's really easy to say that people should just get motivated, it's even easier to tell them they need to go watch a motivational video or read a book, but the reality is it doesn't work that way.
There are a number of things that contribute to an individual becoming motivated or losing motivation, but one of the most consistent ways to increase motivation is to borrow it from others. By sharing your story and journey, whether good or bad, you give people a valuable tool to help them manage their own motivation so that they can take the actions they need to.
In addition to helping others navigate their motivation, it's also a great way to show that no one is ever truly alone. Whether we want to admit it or not, feeling like we are alone can make a common (yet no less frustrating) experience feel much much worse. By creating a culture of opening up about our situations, it allows others to recognize that their circumstances aren't as unique or strange as they may seem. This can boost confidence and self-esteem, allowing people to better tackle the challenges they face.
Burnout is a state of physical, mental and emotional exhaustion that can result from chronic stress, especially in the workplace. It can affect anyone, but it's particularly common among people who work in demanding, competitive or high-pressure environments. Burnout can have serious consequences for your health, happiness and productivity. But what causes burnout and how can we prevent it? In this episode, I will argue that burnout is not just a personal problem, but a social and economic one. I will explain how capitalism, the dominant system of production and consumption in our society, creates the conditions for burnout and makes it harder to cope with. But we're going to end on a pretty positive note because I will also suggest some ways to resist burnout and reclaim your well-being while living in a capitalist world.
In this episode, we explore the alluring and often overwhelming desire to do it all. We start by acknowledging that we all have the capability to do anything we set our minds to, but being capable and being good are two different things. We often find ourselves envious of others who excel in a particular task or craft, which can send us down a rabbit hole of excitement and inspiration, only to lose interest when the next shiny thing comes along.
So why does this happen? Where does our need to constantly do more come from? We delve into how societal pressure to be productive and constantly improving can contribute to this cycle, but we also recognize the importance of pursuing things we're interested in and finding what we love. However, it's crucial to understand the difference between being interested in something and it being for us.
In this episode, we explore the importance of understanding the motivations behind personal change. Often, we feel pressure to improve ourselves because society tells us we're not good enough as we are. But the truth is, we are already enough. Personal change should come from a place of self-love and acceptance, not external pressure. We must question the messages that society sends us and determine whether we truly want to make a change for ourselves or for someone else.
Moreover, personal growth isn't just about us. When we work on ourselves, we're not just improving our own lives; we're also positioning ourselves to help others. We can use our skills, talents, and resources to make a positive impact on our communities. By understanding our own motivations for change, we can ensure that our growth serves a greater purpose and benefits those around us.
Finally, we discuss the role of community in personal development. Having a supportive community can make all the difference when it comes to achieving our goals. By surrounding ourselves with people who believe in us and want to see us succeed, we can build the confidence and resilience we need to make lasting change. We encourage listeners to embrace imperfection and recognize that growth is a journey, not a destination. By understanding who our personal change is for, we can stay motivated and committed to our goals while making a positive impact on the world around us.
When you hear the word "productivity," you might think of getting as much done as possible in the least amount of time. Is this really the best way to work though? Grinding away at an endless list approach really the most effective way to work? I don't think it is and I don't think you do either. There's a better way, it's called being effective and I think it's worth better understanding the differences between productivity and effectiveness.
Resources:Frederick Taylor and Scientific Management - Understanding Taylorism and Early Management Theory (mindtools.com)Criticism of Scientific Management (managementstudyguide.com)
Are you tired of feeling like a cog in the machine, working hard every day just to scrape by while those at the top reap all the benefits? It's not just your imagination - the balance of power between capital and labor is heavily skewed in favor of capital. But why is this the case, and what can we do about it?
In this episode, we'll explore the reasons why capital holds all the power and why labor has been duped into believing that capital is more valuable. We'll delve into the concept of class consciousness and discuss how we can work towards a more equitable balance of power between capital and labor.
Whether you're a worker struggling to make ends meet or simply interested in understanding the forces that shape our economy and society, this episode is for you. Tune in to learn how we can all work towards a better future for workers everywhere.
In this thought-provoking episode, we delve into the topic of universal health insurance, specifically Medicare for All, examining the benefits and drawbacks of publicly funded health insurance.
We start by exploring what universal health insurance is and how it works, discussing the potential benefits of having such a system in place. We highlight how having access to health insurance can provide individuals with the ability to take bigger risks in life, such as starting a business or pursuing a passion. Additionally, we discuss how universal health insurance can provide a safety net, helping to lower or eliminate medical debt and providing a larger sense of community across the country.
However, we also discuss the potential drawbacks of such a system, such as increased taxes and the cost of paying for other people's healthcare. We also acknowledge that wait times and the average level of care may increase.
Next, we dive into why it's essential to discuss the need for universal health insurance, emphasizing that AI is already taking jobs and reducing overall headcount. The looming recession and the Fed's recommendation to cut 1.5 million jobs only add to the urgency of this discussion. We highlight the consequences of not having health insurance, such as worsening health issues and higher costs to the public.
Finally, we provide resources for listeners to do their research and make up their minds about the topic. We encourage listeners to start talking about this important issue to help create change.
Overall, this episode is a thought-provoking examination of universal health insurance, providing listeners with valuable insights into the benefits and drawbacks of such a system and the urgency of discussing it in today's economic and political climate.
Resources
Medicare for all support
Medicare for all and retirement
The rise of single payer healthcare
Supporting medicare for all
Why medicare for all is not good for america
In this episode, I dive into the strange and often hazardous intersection between capitalism and the pursuit of passion. I'll explore how the pressure to find and monetize your passion has become a pervasive message in our society, and the consequences of treating passion as a means to an end rather than an end in itself. I'll discuss why it's important to prioritize passion for its own sake, rather than solely focusing on its profit potential.
I'll examine the dangers of reducing passion to a commodity, and how this can lead to burnout, disillusionment, and a loss of joy in our creative pursuits. By contrast, I'll highlight the benefits of pursuing passion purely for the love of it, and the ways in which this can bring meaning, fulfillment, and personal growth into our lives. Ultimately, I'll challenge listeners to re-claim their passions from the clutches of capitalism, and to cultivate a healthier, more sustainable relationship with their creativity.
Lately, I've been paying close attention to what motivates me and trying to figure out how to pursue more of that. This reminded me of a book I read early last year called Tiny Habits by B.J. Fogg. In the book, B.J. introduced the behavior model. The B = M A P behavior model is a simple yet powerful tool that can help us understand the factors that influence our behavior. B.J. Fogg, a Stanford University researcher and expert on behavior change, created this model to help explain why some behaviors are easy to perform while others are difficult.
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A common trap that I fall into is feeling like my “why” needs to be this huge, selfless thing. Like it needs to be Mother Teresa levels of altruism. Something like:
- Wanting to help underprivileged communities
- Because you want to fix climate change
- To support children because they’re our future
And, maybe it would be nice if those were naturally your reason but if they’re not, you shouldn’t feel bad about it.
Let's get something straight, your "why" doesn't have to be some big, noble cause or anything like that. It can be something that's all about you and what makes you happy. Yeah…it can be selfish. And in many ways, it SHOULD be selfish. Like, if your why is to start a business because you want to be your own boss and make some serious cash, that's totally fine. The fact that it’s authentic to you is going to ultimately be way more motivating than some PR thing you came up with because it “sounds better”.
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We've all been there. We know meditation is good for us, but we just can't seem to start and stick with it. Maybe we're too busy, or we're not sure how to do it. Or maybe we're just a little intimidated by the idea of sitting still and trying to quiet our minds. But the truth is, starting a meditation practice doesn't have to be complicated or difficult. In fact, getting started with building this habit can be much, much simpler than you think. So, whether you're a meditation newbie or you're looking to get back into it, we've got you covered because this is Tiny Leaps, Big Changes.
Survey: https://tlbc.co/survey
I'm going to tell you a story. It's not a true story, it's not even based on any specific person that I know, but it's the type of story that happens all the time. Maybe it's even happened to you or someone you know.
This is the story of Jane.
Jane had always dreamed of becoming a lawyer. Growing up in a low-income neighborhood, Jane had to work hard to overcome the many obstacles in her way. She was an excellent student and graduated from high school with top grades and even attended a good college and received her law degree with honors.
But...she ran into a problem. Despite her impressive credentials, Jane struggled to find a job. She applied to law firm after law firm after law firm and sat for several interviews, but was always passed over for the job. She couldn't figure out why and now that the student loan payments were due, she had a lot of external pressure influencing her decisions. Jane couldn't understand why she wasn't getting hired, especially since she had done everything right, so she decided to take a job working the front desk at a law firm. After all, she had bills to pay...and as long as she got in the door, she was confident she could get the job she wanted.
But that didn't happen either. Jane watched as lawyer after lawyer was brought in and hired...mean while she hadn't even been considered for those roles. And eventually...the frustration and sense of failure started to build.
We won't finish Jane's story because...well, it's kind of all of our stories. Factors we cant control such as gender expression, sexuality, race, and other socioeconomic have a unique ability to limit the list of potential opportunities that come our way.
And it's time that we learn about it...and not only that, but learn how to end it. So get excited, because this is Tiny Leaps, Big Changes.
My guest today is Jessica Nordell.
Jessica Nordell is a science writer, award-winning author, and speaker known for blending rigorous science with compassionate humanity. Her first book, The End of Bias: A Beginning, won the Nautilus Award and was shortlisted for the Columbia Journalism/Lukas Prize for Excellence in Nonfiction, the NYPL Bernstein Book Award for Excellence in Journalism, the Royal Society Science Book Prize, and the National Association of Science Writers Book Prize. The End of Bias was also named a Best Book of the Year by the World Economic Forum, Greater Good, AARP, and Inc. and is currently being used by organizations from newsrooms to NBA teams to healthcare organizations to solve some of their biggest cultural challenges.
This is the first of a two part conversation on bias so, if you are interested in this topic, be sure to tune in tomorrow to catch the 2nd part.
Instagram: https://instagram.com/tinyleaps
The End of Bias: Website
Who We Are To Each Other: https://jessicanordell.substack.com/
Here's a question...when was the last time you considered your unconcious biases?
Have you ever? It's okay if not..most of us haven't.
But here's something interesting to note..whether we take the time to examine them or not...they do affect us. Every single day.
Maybe in small ways, getting passed over for a promotion, being spoken down to by your peers, or...in the case of my guest today...getting your work overlooked.
Or maybe you've been the perpetrator. Choosing the cross the street at night when you see a person of color coming towards you. Or subconsciously discounting what a female colleague has to say.
No matter how it affects you...it does affect you. And it can cause huge problems in your life and in larger society.
That's why for the next 2 episodes, we're going to take about how to end it. And the answer?
Well...you already know the answer...because this is Tiny Leaps, Big Changes.
My guest today is Jessica Nordell.
Jessica Nordell is a science writer, award-winning author, and speaker known for blending rigorous science with compassionate humanity. Her first book, The End of Bias: A Beginning, won the Nautilus Award and was shortlisted for the Columbia Journalism/Lukas Prize for Excellence in Nonfiction, the NYPL Bernstein Book Award for Excellence in Journalism, the Royal Society Science Book Prize, and the National Association of Science Writers Book Prize. The End of Bias was also named a Best Book of the Year by the World Economic Forum, Greater Good, AARP, and Inc. and is currently being used by organizations from newsrooms to NBA teams to healthcare organizations to solve some of their biggest cultural challenges.
This is the first of a two part conversation on bias so, if you are interested in this topic, be sure to tune in tomorrow to catch the 2nd part.
Instagram: https://instagram.com/tinyleaps
The End of Bias: Website
Who We Are To Each Other: https://jessicanordell.substack.com/
Instagram: https://instagram.com/tinyleaps
With the start of a new year, many of us set big goals and try to focus on specific things in an effort to feel in control of our lives. While habits, routines, and life hacks can be helpful in achieving these goals, they are not enough to truly create lasting change. In this episode, we will explore the concept of the Fresh Start Effect and the importance of identifying an outcome and working towards it with direction in order to gain a sense of control in our lives. We will also discuss the challenges of maintaining motivation and offer strategies for making lasting change.
In this episode:
- The Fresh Start Effect - a phenomenon where people are more likely to try to create change in their lives around predetermined moments
- Why habits, routines, and life hacks are not enough to create lasting change and a sense of control in one's life
- The key to creating a sense of control is to identify an outcome and work towards it with direction
- How motivation, often felt at the beginning of a new year, can fade over time
- Strategies for maintaining motivation and making lasting change
In this episode we get real about the question of having enough time...
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Around this time of year, when we’re all caught up with the mad rush of gift giving, holiday attending, and sitting in traffic, it becomes extremely easy to lose track of our own self care. This can lead to major issues such as a weakened immune system, increased anxiety, and decreased performance at work or school.
That’s why it’s more important than ever to develop strong self-care habits and maintain them during the holidays. Especially if you intend to start the next year strong. So in this episode, we’ll do a beginners guide on self-care…what it is, why it matters, and how to build it into your life.
What is self care?
Self-care is the practice of taking care of one's own physical, mental, and emotional well-being. This can include activities such as exercising, eating well, getting enough sleep, practicing mindfulness, and engaging in leisure activities. The concept of self-care has been around for centuries, but it has gained popularity in recent years as more people have become aware of the importance of taking care of themselves.
- First coined by psychotherapist Thomas Adam in the early 19th century
- Dates back to ancient Greek and Roman times…the concept of hygeia was the practice of taking care of one's own health.
Today, self-care is largely viewed as an essential, but secondary practice across genders and cultures.
But it really should become a primary practice…
The benefits of incorporating self-care into your daily routine
Self-care can provide numerous benefits from a productivity and self-actualization perspective. Such as
- Improved physical and mental health
- Increased motivation and productivity
- Enhanced creativity and problem-solving abilities
- Better relationships and connections with others
Overall, self-care is essential for achieving productivity and self-actualization. By taking care of yourself, you can improve your physical and mental health, increase your motivation and productivity, enhance your creativity and problem-solving abilities, and improve your relationships and connections with others.
Incorporating Self-Care into Your Daily Routine
To ensure that self-care is a regular part of your daily routine, you can follow some simple steps:
- Create a plan - this is critical so that you know how you’ll practice
- Set aside dedicated time - this ensures you know when you’ll practice
- Change your environment to support it - this ensures that the space you are in pushes you towards practice
Stats about racism
- In the U.S., as of 2019, 65% of those surveyed in a Pew Research study believe it's more acceptable to express racist or racially insensitive views
- 59% of white republicans and republican leaning people believe that slavery has had not much or no effect on black people in society today
- And 77% of white republican and republican leaning people believe the biggest problem with racism is seeing racism where it does not exist
The Sum of Us by Heather McGhee
In The Sum of Us, Heather McGhee explores the history of racism in America and offers solutions for building an inclusive society. McGhee begins by recounting how America was founded on principles of racial inequality, which have been perpetuated through policies and cultural norms. She argues that racism has always been used to divide and conquer the American people, and that it benefits no one in the long run.
Resources:
- https://www.medicalnewstoday.com/articles/effects-of-racism#adults
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4580597/
- https://scholarworks.sjsu.edu/cgi/viewcontent.cgi?article=1000&context=elementary_ed_pub
- https://www.pewresearch.org/social-trends/2019/04/09/race-in-america-2019/
- The Sum of Us https://www.amazon.com/Sum-Us-Everyone-Prosper-Together/dp/0525509569
Idea: In order to shift a collective culture that reinforces unconscious bias across the board, we surprisingly may need to place a larger spotlight on our individual differences within communities.
The End of Bias: A Beginning (Jessica Nordell)
These passages are from Chapter 10: Unbreaking Culture
Passages:
Transforming the minds, hearts, and habits of individuals i one way to change bias. Another, as we’ve seen, is to change processes, structures, and the culture of organizations. The two, of course, are intertwined: individuals create the processes, structures, and organizational culture, and these in turn shape individuals’ thoughts and actions. But we are also the product of our larger culture – the broader environment in which we live. Change can additionally begin from this third starting point.
In a set of experiments by Abdelatif Er-Rafiy and Markus Brauer, researchers created large posters with photographs of people of Arab origin. The posters had the person’s name, age, and a distinct personality trait such as “Optimistic” or “Stingy”. Finally, each poster had the words “What makes us the same is that we are all different” as part of the campaign.
Researcher’s then measured an individual’s unconscious bias towards people of Arab origin after seeing the posters and found that they acted in a less biased way. Jessica goes on the highlight that the findings suggest that unconscious bias towards racial, cultural, or ethnic groups require one to view those groups as one body over which one can apply their beliefs or view. The idea of “all black people are…” or “every Muslim is…”. But when the idea of individuals within these groups are highlighted, it becomes more difficult to make sweeping assumptions about the whole group.
This is Interesting Because:
- One would assume that the key to shifting cultural bias would be to help people recognize their connection to a larger collective. The idea being that if we can each understand that our actions and thoughts and feelings play a real role in the larger society we live in and can affect things in major ways, that we’d find it easier to act with others in mind.
- This study actually shows the opposite, that by showing people that this group and that group are made up for individuals each with unique characteristics, it makes it harder to cast assumptions in the first place.
- It also means that, while I still believe that capitalism as a system is one that places far too much weight on the idea of you as an individual, so much so that it disconnects you and your role from the society you live in, the idea of individualism as a whole is incredibly valuable and has it’s role to play.
How productive were you today? Do you know? Did you track it? What method did you use? A to-do list? A pomodoro timer? I’d bet you were really really productive. I bet you got a lot of things done and checked off all those little boxes right? So here’s a different question…did any of it matter? Sure, you were productive…but for what purpose? To what end?
I think many of us forget to ask that last question in our day to day lives and work. As a society, we’ve been so focused on how to be productive that we’ve developed an endless stream of strategies and tools to make it easier. This exploded further in 2020 and the following years as the pandemic created a national and global shift towards fully remote or hybrid work. A shift that, I hate to break it to you, isn’t going to go away.
Resources
https://www.etymonline.com/word/productivity
https://www.zarvana.com/new-productivity-definition-that-wont-burn-you-out/
https://www.oecd.org/sdd/productivity-stats/40526851.pdf
https://blog.hubspot.com/marketing/a-brief-history-of-productivity
https://prezi.com/d7swdmdturqy/us-economy-in-1600s/
https://www.youtube.com/watch?v=6Z49g-A2AQI
How productive were you today? Do you know? Did you track it? What method did you use? A to-do list? A pomodoro timer? I’d bet you were really really productive. I bet you got a lot of things done and checked off all those little boxes right? So here’s a different question…did any of it matter? Sure, you were productive…but for what purpose? To what end?
I think many of us forget to ask that last question in our day to day lives and work. As a society, we’ve been so focused on how to be productive that we’ve developed an endless stream of strategies and tools to make it easier. This exploded further in 2020 and the following years as the pandemic created a national and global shift towards fully remote or hybrid work. A shift that, I hate to break it to you, isn’t going to go away.
Resources
https://www.etymonline.com/word/productivity
https://www.zarvana.com/new-productivity-definition-that-wont-burn-you-out/
https://www.oecd.org/sdd/productivity-stats/40526851.pdf
https://blog.hubspot.com/marketing/a-brief-history-of-productivity
https://prezi.com/d7swdmdturqy/us-economy-in-1600s/
https://www.youtube.com/watch?v=6Z49g-A2AQI
How productive were you today? Do you know? Did you track it? What method did you use? A to-do list? A pomodoro timer? I’d bet you were really really productive. I bet you got a lot of things done and checked off all those little boxes right? So here’s a different question…did any of it matter? Sure, you were productive…but for what purpose? To what end?
I think many of us forget to ask that last question in our day to day lives and work. As a society, we’ve been so focused on how to be productive that we’ve developed an endless stream of strategies and tools to make it easier. This exploded further in 2020 and the following years as the pandemic created a national and global shift towards fully remote or hybrid work. A shift that, I hate to break it to you, isn’t going to go away.
Resources
https://www.etymonline.com/word/productivity
https://www.zarvana.com/new-productivity-definition-that-wont-burn-you-out/
https://www.oecd.org/sdd/productivity-stats/40526851.pdf
https://blog.hubspot.com/marketing/a-brief-history-of-productivity
https://prezi.com/d7swdmdturqy/us-economy-in-1600s/
https://www.youtube.com/watch?v=6Z49g-A2AQI
How productive were you today? Do you know? Did you track it? What method did you use? A to-do list? A pomodoro timer? I’d bet you were really really productive. I bet you got a lot of things done and checked off all those little boxes right? So here’s a different question…did any of it matter? Sure, you were productive…but for what purpose? To what end?
I think many of us forget to ask that last question in our day to day lives and work. As a society, we’ve been so focused on how to be productive that we’ve developed an endless stream of strategies and tools to make it easier. This exploded further in 2020 and the following years as the pandemic created a national and global shift towards fully remote or hybrid work. A shift that, I hate to break it to you, isn’t going to go away.
Resources
https://www.etymonline.com/word/productivity
https://www.zarvana.com/new-productivity-definition-that-wont-burn-you-out/
https://www.oecd.org/sdd/productivity-stats/40526851.pdf
https://blog.hubspot.com/marketing/a-brief-history-of-productivity
https://prezi.com/d7swdmdturqy/us-economy-in-1600s/
https://www.youtube.com/watch?v=6Z49g-A2AQI
How productive were you today? Do you know? Did you track it? What method did you use? A to-do list? A pomodoro timer? I’d bet you were really really productive. I bet you got a lot of things done and checked off all those little boxes right? So here’s a different question…did any of it matter? Sure, you were productive…but for what purpose? To what end?
I think many of us forget to ask that last question in our day to day lives and work. As a society, we’ve been so focused on how to be productive that we’ve developed an endless stream of strategies and tools to make it easier. This exploded further in 2020 and the following years as the pandemic created a national and global shift towards fully remote or hybrid work. A shift that, I hate to break it to you, isn’t going to go away.
Resources
https://www.etymonline.com/word/productivity
https://www.zarvana.com/new-productivity-definition-that-wont-burn-you-out/
https://www.oecd.org/sdd/productivity-stats/40526851.pdf
https://blog.hubspot.com/marketing/a-brief-history-of-productivity
https://prezi.com/d7swdmdturqy/us-economy-in-1600s/
https://www.youtube.com/watch?v=6Z49g-A2AQI
How productive were you today? Do you know? Did you track it? What method did you use? A to-do list? A pomodoro timer? I’d bet you were really really productive. I bet you got a lot of things done and checked off all those little boxes right? So here’s a different question…did any of it matter? Sure, you were productive…but for what purpose? To what end?
I think many of us forget to ask that last question in our day to day lives and work. As a society, we’ve been so focused on how to be productive that we’ve developed an endless stream of strategies and tools to make it easier. This exploded further in 2020 and the following years as the pandemic created a national and global shift towards fully remote or hybrid work. A shift that, I hate to break it to you, isn’t going to go away.
Resources
https://www.etymonline.com/word/productivity
https://www.zarvana.com/new-productivity-definition-that-wont-burn-you-out/
https://www.oecd.org/sdd/productivity-stats/40526851.pdf
https://blog.hubspot.com/marketing/a-brief-history-of-productivity
https://prezi.com/d7swdmdturqy/us-economy-in-1600s/
https://www.youtube.com/watch?v=6Z49g-A2AQI
How productive were you today? Do you know? Did you track it? What method did you use? A to-do list? A pomodoro timer? I’d bet you were really really productive. I bet you got a lot of things done and checked off all those little boxes right? So here’s a different question…did any of it matter? Sure, you were productive…but for what purpose? To what end?
I think many of us forget to ask that last question in our day to day lives and work. As a society, we’ve been so focused on how to be productive that we’ve developed an endless stream of strategies and tools to make it easier. This exploded further in 2020 and the following years as the pandemic created a national and global shift towards fully remote or hybrid work. A shift that, I hate to break it to you, isn’t going to go away.
Resources
https://www.etymonline.com/word/productivity
https://www.zarvana.com/new-productivity-definition-that-wont-burn-you-out/
https://www.oecd.org/sdd/productivity-stats/40526851.pdf
https://blog.hubspot.com/marketing/a-brief-history-of-productivity
https://prezi.com/d7swdmdturqy/us-economy-in-1600s/
https://www.youtube.com/watch?v=6Z49g-A2AQI
When you think of a cult, you might conjure some very specific imagery. Groups of people dressed in white, huddled around a charismatic, long-haired leader. Glasses of red fruit punch, mixed with other things, in the background. And a general sense of impending doom as the leader shares their celestial or holy visions with the crowd.
This idea of a cult may have been popular in the 70s and 80s but the modern cult is more sophisticated, often choosing to weave cult-like practices into more acceptable industries such as self-help or entrepreneurship. In fact, you may be being influenced by cult indoctrination techniques right now, without even knowing it…but in order to talk about that, we first need to look at cults more generally and the practices that cause their followers to behave the way they do.
From Jonestown to NXIVM, cults have caused massive damage to their victims and destroyed the lives of everyone they’ve come into contact with. So much so that, through various podcasts, documentaries, and exposes, they have become a pop culture phenomenon. A kind of lens for us to view the world from a slightly darker perspective. Inevitably, once the interest in cults hit, each of us asks the same questions…how did this happen?
Why do these people fall for such obvious lies? Why do they follow someone who is often cruel to them? And why do they become cruel themselves? The answers to these questions can be found in the psychology of indoctrination. Indoctrination is defined as “the process of teaching a person or group to accept a set of beliefs uncritically.”
YouTube: https://youtu.be/sIvnrvpwyuE
Resources:
https://en.wikipedia.org/wiki/Thought_Reform_and_the_Psychology_of_Totalism
https://www.verywellmind.com/understanding-and-using-the-law-of-attraction-3144808
https://www.youtube.com/watch?v=GKqQ1CyneWw&ab_channel=FactFile
Elon Musk, Jeff Bezos and billionaires like them are treated in society as geniuses deserving of their massive wealth. After all, they created it by their own ability to identify an opportunity, gather resources, and bend reality itself through sheer willpower and an unwillingness to give up. Their hard work earned them that fortune, and they use it to better society by creating new jobs, solving big problems, and giving back through philanthropy. To deprive those who are successful of their hard earned wealth through taxation would dis-incentivize them, and society at large, from bringing their genius to the world. This is a commonly held belief in the United States but…what if it isn’t true?
YouTube: https://youtu.be/xdJuGox034E
Resources:
https://www.titlemax.com/discovery-center/personal-finance/your-odds-of-becoming-a-millionaire/
https://en.wikiquote.org/wiki/Personal_responsibility
https://www.gotquestions.org/personal-responsibility.html
https://en.wikipedia.org/wiki/Internalized_oppression
This episode is about how to get a better job by beating your limiting beliefs.
You miss 100% of the shots you don't take. You've probably heard this quote before. It's supposedly from Wayne Gretzky, the Hall of Fame hockey player who scored 2,857 points in his career and it spread like wildfire in recent years. It's easy to see why this quote speaks to something that we all experience and struggle. Especially in our job search.
Have you ever looked at a job listing or a potential promotion and thought to yourself, I can't do that. Maybe you've gone as far as to not apply to a particular position because you didn't think you had the requirements or maybe right when things were working out for you, you stepped on the brakes and slowed down because you were too scared of what would happen if you kept going.
This is something we all do in some form or another, and I call it self elimination. Self elimination is the process of removing yourself from consideration based on your own insecurities and it's often tough to navigate because how do you know if you're self eliminating or if you just really aren't qualified for the job? But unfortunately, the effects of getting it wrong can be massive. Self elimination leads to stagnation.
It causes us to only reach for and accept positions that we know will be comfortable in. By definition, this keeps us locked in a cyclical pattern, limiting our earning potential, limiting our ability to serve our family and our larger community, and even in some cases affecting our overall happiness.
So it's a real problem. Let's talk about it.
YouTube: https://youtu.be/YXSKOuhn3Ag
Hey, Hey, Greg. Clunis here. First off, thank you for taking the time to listen to this episode. I do want to let you know the episode you're about to listen to is a replay. It's one of our best performing episodes from this past January. And the reason we're doing a replay today is that I am working on a much more involved episode. That's going to release next week. So I'm scripting, I'm researching. Putting together something that's going to publish next Wednesday. So next Wednesday on the 28th of September, I'm going to have a brand new episode for you.
And until then, please enjoy this replay. On how to avoid overwhelm.
YouTube: https://www.youtube.com/channel/UC0UZNi0KDMMTPLBx4iI_1ew
Hey, Hey, Greg. Clunis here. First off, thank you for taking the time to listen to this episode. I do want to let you know the episode you're about to listen to is a replay. It's one of our best performing episodes from this past January. And the reason we're doing a replay today is that I am working on a much more involved episode. That's going to release next week. So I'm scripting, I'm researching. Putting together something that's going to publish next Wednesday. So next Wednesday on the 28th of September, I'm going to have a brand new episode for you.
And until then, please enjoy this replay. On how to avoid overwhelm.
YouTube: https://www.youtube.com/channel/UC0UZNi0KDMMTPLBx4iI_1ew
Hey, Hey, Greg. Clunis here. First off, thank you for taking the time to listen to this episode. I do want to let you know the episode you're about to listen to is a replay. It's one of our best performing episodes from this past January. And the reason we're doing a replay today is that I am working on a much more involved episode. That's going to release next week. So I'm scripting, I'm researching. Putting together something that's going to publish next Wednesday. So next Wednesday on the 28th of September, I'm going to have a brand new episode for you.
And until then, please enjoy this replay. On how to avoid overwhelm.
YouTube: https://www.youtube.com/channel/UC0UZNi0KDMMTPLBx4iI_1ew
Hey, Hey, Greg. Clunis here. First off, thank you for taking the time to listen to this episode. I do want to let you know the episode you're about to listen to is a replay. It's one of our best performing episodes from this past January. And the reason we're doing a replay today is that I am working on a much more involved episode. That's going to release next week. So I'm scripting, I'm researching. Putting together something that's going to publish next Wednesday. So next Wednesday on the 28th of September, I'm going to have a brand new episode for you.
And until then, please enjoy this replay. On how to avoid overwhelm.
YouTube: https://www.youtube.com/channel/UC0UZNi0KDMMTPLBx4iI_1ew
Hey, Hey, Greg. Clunis here. First off, thank you for taking the time to listen to this episode. I do want to let you know the episode you're about to listen to is a replay. It's one of our best performing episodes from this past January. And the reason we're doing a replay today is that I am working on a much more involved episode. That's going to release next week. So I'm scripting, I'm researching. Putting together something that's going to publish next Wednesday. So next Wednesday on the 28th of September, I'm going to have a brand new episode for you.
And until then, please enjoy this replay. On how to avoid overwhelm.
YouTube: https://www.youtube.com/channel/UC0UZNi0KDMMTPLBx4iI_1ew
Hey, Hey, Greg. Clunis here. First off, thank you for taking the time to listen to this episode. I do want to let you know the episode you're about to listen to is a replay. It's one of our best performing episodes from this past January. And the reason we're doing a replay today is that I am working on a much more involved episode. That's going to release next week. So I'm scripting, I'm researching. Putting together something that's going to publish next Wednesday. So next Wednesday on the 28th of September, I'm going to have a brand new episode for you.
And until then, please enjoy this replay. On how to avoid overwhelm.
YouTube: https://www.youtube.com/channel/UC0UZNi0KDMMTPLBx4iI_1ew
In this episode, we talk about The NewsWorthy podcast. Do check it out! https://apple.co/3CeADV1
In this episode, we talk about how to deal with rejection.
YouTube: https://youtu.be/qyKjEdV43H4
In this episode, we talk about how to deal with rejection.
YouTube: https://youtu.be/qyKjEdV43H4
YouTube: https://youtu.be/P3hSXxKuMek
This is a video about quiet quitting, quiet firing, and why capitalism leads to abusive relationships.
"Quiet quitting is an application of work-to-rule, in which employees work within defined work hours and engage solely in activities within those hours. The philosophy of quiet quitting, despite the name, is not connected to quitting a job, but rather doing exactly what the job requires."
"Definitions of quiet firing range from employers who actively make working conditions miserable to managers who deny time, resources or opportunities to employees, thereby encouraging them to leave without dismissing them outright."
https://www.bloomberg.com/news/articles/2022-09-06/-quiet-quitters-make-up-half-of-the-us-workforce-gallup-finds
In this episode, I talk about President Biden's recent announcement of student loan forgiveness.
YouTube: https://youtu.be/NdDzV_hpdts
In this episode, I talk about President Biden's recent announcement of student loan forgiveness.
YouTube: https://youtu.be/NdDzV_hpdts
In this video, we talk about how Chekov's Gun can help you get better at communication and improve your communication skills
YouTube: https://youtu.be/AkPYx_SU0bQ
In this video, I share 3 things you need to avoid in your personal development journey.
YouTube: https://youtu.be/W4nJByrgNMg
In this video, I share 3 things you need to avoid in your personal development journey.
YouTube: https://youtu.be/W4nJByrgNMg
In this episode, we look at the must, should, want system for organizing and prioritizing tasks.
Watch on YouTube: https://youtu.be/RUGkBjsq01g
Get the book: https://www.centerstreet.com/titles/gregg-clunis/tiny-leaps-big-changes/9781546082750/
YouTube: https://www.youtube.com/channel/UC0UZNi0KDMMTPLBx4iI_1ew
Twitter: https://twitter.com/greggclunis
YouTube: https://youtu.be/iUQXBdQY2vM
Christie Hunter Arscott is an award-winning advisor, speaker, and author of the book Begin Boldly: How Women Can Reimagine Risk, Embrace Uncertainty, and Launch A Brilliant Career. She is a leading expert on how we can harness the power of intentional risk-taking to create more dynamic and vibrant careers and organizations. A Rhodes Scholar, Christie has been named by Thinkers50 as one of the top management thinkers likely to shape the future of business. She can be reached via her website at ChristieHunterArscott.com
YouTube: https://youtu.be/iUQXBdQY2vM
Christie Hunter Arscott is an award-winning advisor, speaker, and author of the book Begin Boldly: How Women Can Reimagine Risk, Embrace Uncertainty, and Launch A Brilliant Career. She is a leading expert on how we can harness the power of intentional risk-taking to create more dynamic and vibrant careers and organizations. A Rhodes Scholar, Christie has been named by Thinkers50 as one of the top management thinkers likely to shape the future of business. She can be reached via her website at ChristieHunterArscott.com
YouTube: https://youtu.be/1LnyYZwoyBg
Christie Hunter Arscott is an award-winning advisor, speaker, and author of the book Begin Boldly: How Women Can Reimagine Risk, Embrace Uncertainty, and Launch A Brilliant Career. She is a leading expert on how we can harness the power of intentional risk-taking to create more dynamic and vibrant careers and organizations. A Rhodes Scholar, Christie has been named by Thinkers50 as one of the top management thinkers likely to shape the future of business. She can be reached via her website at ChristieHunterArscott.com
YouTube: https://youtu.be/1LnyYZwoyBg
Christie Hunter Arscott is an award-winning advisor, speaker, and author of the book Begin Boldly: How Women Can Reimagine Risk, Embrace Uncertainty, and Launch A Brilliant Career. She is a leading expert on how we can harness the power of intentional risk-taking to create more dynamic and vibrant careers and organizations. A Rhodes Scholar, Christie has been named by Thinkers50 as one of the top management thinkers likely to shape the future of business. She can be reached via her website at ChristieHunterArscott.com
YouTube: https://youtu.be/qB6VQPaMUIg
Christie Hunter Arscott is an award-winning advisor, speaker, and author of the book Begin Boldly: How Women Can Reimagine Risk, Embrace Uncertainty, and Launch A Brilliant Career. She is a leading expert on how we can harness the power of intentional risk-taking to create more dynamic and vibrant careers and organizations. A Rhodes Scholar, Christie has been named by Thinkers50 as one of the top management thinkers likely to shape the future of business. She can be reached via her website at ChristieHunterArscott.com
YouTube: https://youtu.be/qB6VQPaMUIg
Christie Hunter Arscott is an award-winning advisor, speaker, and author of the book Begin Boldly: How Women Can Reimagine Risk, Embrace Uncertainty, and Launch A Brilliant Career. She is a leading expert on how we can harness the power of intentional risk-taking to create more dynamic and vibrant careers and organizations. A Rhodes Scholar, Christie has been named by Thinkers50 as one of the top management thinkers likely to shape the future of business. She can be reached via her website at ChristieHunterArscott.com
In this episode, we look at why personal development is a game you can't win.
YouTube: https://youtu.be/yM_ltVe4Od8
Schedule: https://tlbc.co/schedule
In this episode, we look at why personal development is a game you can't win.
YouTube: https://youtu.be/yM_ltVe4Od8
Schedule: https://tlbc.co/schedule
YouTube: https://youtu.be/auef_0bYUsc
Quote from Becca Pate
I thought I might share one thing that helped me increase my savings. I was really having a problem 'stopping and grabbing something to eat'. Fast food and fancy coffee add up and were the cause of a lot of $ disappearing in my budget. Every time I drove by a fast food place and was tempted to stop (this usually happened otw to work in the mornings), I would drive past and when I parked at work, I took out my phone and transferred $6-$10 or whatever I was going to spend in the drive thru into my savings. I did it before I even turned the car off . I guess it worked for me because it gave me that 'instant satisfaction' of adding a little each time to my savings and it added up much quicker than I thought it would.
What is addiction replacement
“Everyone who’s battled an addiction understands the concept: You go from smoking to eating; from drinking to shopping; from sex to chocolate to working. You’re substituting one addiction for another in an attempt to compensate for a perceived ‘lack’—emotionally or psychologically.”
Why do we swap addictions
“Individuals in recovery may also experience a lowered level of dopamine in the brain, which would limit their ability to feel happiness or excitement during the early stages of sobriety. This can influence recovering addicts to transfer their past addictive behaviors into other activities or substances as a way to fulfill the craving and reduce the unpleasant side effects of withdrawal.”
Article:
https://www.addictioncenter.com/community/addiction-replacement/
YouTube: https://youtu.be/auef_0bYUsc
Quote from Becca Pate
I thought I might share one thing that helped me increase my savings. I was really having a problem 'stopping and grabbing something to eat'. Fast food and fancy coffee add up and were the cause of a lot of $ disappearing in my budget. Every time I drove by a fast food place and was tempted to stop (this usually happened otw to work in the mornings), I would drive past and when I parked at work, I took out my phone and transferred $6-$10 or whatever I was going to spend in the drive thru into my savings. I did it before I even turned the car off . I guess it worked for me because it gave me that 'instant satisfaction' of adding a little each time to my savings and it added up much quicker than I thought it would.
What is addiction replacement
“Everyone who’s battled an addiction understands the concept: You go from smoking to eating; from drinking to shopping; from sex to chocolate to working. You’re substituting one addiction for another in an attempt to compensate for a perceived ‘lack’—emotionally or psychologically.”
Why do we swap addictions
“Individuals in recovery may also experience a lowered level of dopamine in the brain, which would limit their ability to feel happiness or excitement during the early stages of sobriety. This can influence recovering addicts to transfer their past addictive behaviors into other activities or substances as a way to fulfill the craving and reduce the unpleasant side effects of withdrawal.”
Article:
https://www.addictioncenter.com/community/addiction-replacement/
YouTube: https://youtu.be/DKnJcUaZtfI
Article: https://medium.com/taking-note/introvert-or-extrovert-heres-how-to-boost-your-productivity-94fce2d1c39
YouTube: https://youtu.be/DKnJcUaZtfI
Article: https://medium.com/taking-note/introvert-or-extrovert-heres-how-to-boost-your-productivity-94fce2d1c39
In this episode, we talk about the zeigarnik effect
YouTube: https://youtu.be/lLme2reBEfc
Article: https://www.verywellmind.com/zeigarnik-effect-memory-overview-4175150
In this episode, we talk about the zeigarnik effect
YouTube: https://youtu.be/lLme2reBEfc
Article: https://www.verywellmind.com/zeigarnik-effect-memory-overview-4175150
Mental Health Health Line: 988
https://www.npr.org/sections/health-shots/2022/07/15/1111316589/988-suicide-hotline-number
YouTube: https://youtu.be/CS8n9Jy4wdY
Mental Health Health Line: 988
https://www.npr.org/sections/health-shots/2022/07/15/1111316589/988-suicide-hotline-number
YouTube: https://youtu.be/CS8n9Jy4wdY
YouTube: https://youtu.be/ByCnoIUYJt8
Roberto Blake: https://www.youtube.com/channel/UCovtFObhY9NypXcyHxAS7-Q
I made a mistake in the video, Roberto is well on his way to a million subscribers. Dude is a beast.
YouTube: https://youtu.be/ByCnoIUYJt8
Roberto Blake: https://www.youtube.com/channel/UCovtFObhY9NypXcyHxAS7-Q
I made a mistake in the video, Roberto is well on his way to a million subscribers. Dude is a beast.
Devon's Instagram: https://www.instagram.com/devsdevelopment
Sphere: https://sphere.guide/
YouTube: https://youtu.be/Xsr1K5mY3kc
Devon's Instagram: https://www.instagram.com/devsdevelopment
Sphere: https://sphere.guide/
YouTube: https://youtu.be/Xsr1K5mY3kc
Devon's Instagram: https://www.instagram.com/devsdevelopment
Sphere: https://sphere.guide/
Text "Start" to 910-407-1979
YouTube: https://youtu.be/VU2BgbCfL00
Devon's Instagram: https://www.instagram.com/devsdevelopment
Sphere: https://sphere.guide/
Text "Start" to 910-407-1979
YouTube: https://youtu.be/VU2BgbCfL00
Devon's Instagram: https://www.instagram.com/devsdevelopment
Sphere: https://sphere.guide/
Text "Start" to 910-407-1979
YouTube: https://youtu.be/pfqsRxeUt00
Devon's Instagram: https://www.instagram.com/devsdevelopment
Sphere: https://sphere.guide/
Text "Start" to 910-407-1979
YouTube: https://youtu.be/pfqsRxeUt00
Connect with Lynn: lynn@thefbook.ca
YouTube: https://youtu.be/KHptwBJ11Ew
Text "Routine" to 910-407-1979
Text 'Routine' to 910-407-1979 or visit https://tlbc.co/routine
YouTube: https://youtu.be/2YTP6fyUtFA
Resources:
https://www.everydayhealth.com/self-care/
https://www.psychologytoday.com/us/basics/self-help
Text 'Routine' to 910-407-1979 or visit https://tlbc.co/routine
YouTube: https://youtu.be/asDka2aZ2YA
Resources:
https://sixtyandme.com/morning-routine-begins-the-night-before/
https://www.houstonmethodist.org/blog/articles/2021/dec/does-hitting-the-snooze-button-help-or-hurt/
https://amerisleep.com/blog/how-to-wake-up-early-benefits-to-getting-up-early/
YouTube: https://youtu.be/6iwI909uwRk
Wim Hoff: https://www.wimhofmethod.com/breathing-exercises
In this episode, we talk about abortion rights.
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In this episode, I share two steps to find happiness.
Side Hustle Show: https://www.sidehustlenation.com/side-hustle-show/
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In this episode, we look at the truth about finding your passion.
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In this episode, we look at 2 linchpin habits that can change the rest of your life.
https://www.youtube.com/channel/UC0UZNi0KDMMTPLBx4iI_1ew/
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In this episode, we look at the power of a linchpin habit.
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In this episode, we look at 4 easy ways to get motivated.
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In this episode, we look at two different types of motivation - promotion & prevention.
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In this episode, we look at some unique approaches to meditation.
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This podcast is sponsored by The Coldest Water, a company at war with HOT. They believe that The COLDEST things are the best things in life. Built for athletes and high performers, they are famous for creating The Coldest Water Bottles, to The Coldest Pillow, to The Coldest Icepacks. They have even developed The Coldest Dog Bed, and Dog Bowl to keep your furry friends cooler during the hotter months.
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Want to learn more history while reducing your stress? If so, then try the new podcast, Calm History. Enjoy curious stories and trivia from history, narrated in a calm voice to help you to relax. Calm History can help you to fall asleep at night, or unwind at any time of the day. Just search your podcast player for Calm History, or use the link in the episode notes.
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Sometimes we just fall off the wagon. Sometimes we forget that we're trying to do better for our lives. Sometimes it gets too hard to keep going and before we know it we've stopped doing the thing we said, we were going to do - whatever that was.
Whether it was getting back into shape and going to the gym, or it was eating healthier or saving more money or whatever it might've been for you.
Sometimes we start and we stop and we don't really know why. It's not because we're not motivated and it's not because we're not excited or because we don't want the thing. We just kind of fall off.
And that's why in today's episode, I want to talk about how to get back into it, because this is something full disclosure I'm struggling with right now as well.
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When we're kids, the world literally revolves around us, even if we didn't have that great of a childhood, our perspective on the world is self centered. It's focused around us. And what it is that we have done or can do or will do we think about the world from the perspective of how it relates to us, not how we relate to it. And this is common. This is how every child thinks it is the beginning of the process. It's how we identify who we are in the world.
So, of course we all grow up to some extent believing that we are special, but we're not...
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In this episode, we break down an article focused around ways to ask for help.
Resource:
https://www.psychologytoday.com/us/blog/in-practice/201610/7-effective-ways-ask-help-and-get-it
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Productivity is tough. Doesn't it seem like the minute you try to get more done, everything gets in the way? In this episode, I share the 4 things you need to watch out for when you are trying to be more productive.
Community: https://tlbc.co/community
Music: https://www.youtube.com/watch?v=bLcdhpjKo9E
Personal effectiveness: The answer to your productivity problems https://www.wearethecity.com/personal-effectiveness-productivity/
The Only Time You Are Actually Growing is When You’re Uncomfortable https://medium.com/the-mission/the-only-time-you-are-actually-growing-is-when-youre-uncomfortable-33198a619ab0
How to Measure Your Personal Progress: My Own Toolkit http://www.expandbeyondyourself.com/measure-personal-progress/
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In this episode we talk about:
-
Why you need to focus on doing the work
-
What it takes to achieve your goals
-
How I almost screwed myself
Music:
youtube.com/watch?v=sR60icbH60I
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In this episode I talk about Game of Thrones, losing your identity, and why you are not your circumstances.
In this episode I'll discuss:
-
What Game of Thrones can show us about ourselves
-
Why we are not our circumstances
-
How the French language differentiates who you are from what you experience
Music:
Jomeli feat. Computer Emotions - Bridges
youtube.com/watch?v=BspG-YNoC3E
Free Audiobook:
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Thank you!
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In this episode, we look at how to hack your motivation.
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Huberman Labs: https://hubermanlab.com/the-science-of-making-and-breaking-habits/
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
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In this episode, we look at how dopamine works and Anna Lembke's work (author of Dopamine Nation).
Get Dopamine Nation | https://audibletrial.com/tinyleaps
Metaphysical Milkshake: https://podcasts.apple.com/us/podcast/anna-lembke-are-we-all-addicted-to-dopamine/id1566052074?i=1000553283812
Huberman Labs: https://hubermanlab.com/the-science-of-making-and-breaking-habits/
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
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Mindfulness For Beginners
Join the Community
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Huberman Labs Podcast: https://www.youtube.com/watch?v=Wcs2PFz5q6g
Pomodoro Timer: https://pomofocus.io/
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In this episode, we look at the failed practice of time management and why it doesn't work. We also look at energy management and how to use it to get more done each day.
Watch on YouTube: https://youtu.be/NiB-kU1UIE8
Huberman Labs Podcast: https://www.youtube.com/watch?v=Wcs2PFz5q6g
Pomodoro Timer: https://pomofocus.io/
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Try Munkpack
Huberman Labs Podcast
TLBC Community
Thinking, Walking, Talking: Integratory Motor and Cognitive Brain Function
This is a visualization exercise that actually works, according to neuroscience
What is a neuron?
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Try Munkpack
Mindfulness for Beginners Podcast
Huberman Labs Podcast
TLBC Community
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Join The Group: https://tlbc.co/community
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Question:
"Thoughts on what would be considered a good/efficient number of things to work on for self improvement at one time. I have a lot of things that I want to work on to improve myself ranging from drinking more water daily to learning to become a better programmer. I also know that most of what I want to work on would be considered habits, which take time to become ingrained. In addition, the human brain can only handle so many things at once. I don't want to spread out my self improvement too long by only focusing on one change until it becomes habit, but I also don't want to tackle the world all at once and become disillusioned with everything (ala New Years Resolutions). Thoughts? Anyone? Bueller?"
Advice
- Start with 1 thing. It’s much easier to start that way than to worry about everything
- Focus on improving your ability to improve (decision making, understanding, self-discipline)
- As you improve one area of your life it will snowball into other areas
- As you gain confidence in your ability to do what you say, it will become easier to take on harder and harder things
Challenge
- Pick one thing to improve right now
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Very Well Mind: https://www.verywellmind.com/status-quo-bias-psychological-definition-4065385
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Sleep Whispers: https://sleepwhispers.com/podcast-2/
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Resources: https://gretchenrubin.com/podcasts/
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Green Chef: https://greenchef.com/tinyleaps10
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Resources: https://www.himalayanyogainstitute.com/9-yogic-breathing-practices-mind-body-balance-healing/
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In this episode, we talk about my journey getting back into the gym.
Green Chef: http://greenchef.com/tinyleaps10
Upward: https://upward.so
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In this episode, we look at how to choose the right therapist for your needs.
Better Help: https://betterhelp.com/tinyleaps
Happy Brain: https://pod.link/happybrain
Heather's Quote:
“...research has shown that the biggest factor in therapy success is the therapist/client relationship. Which kinda sucks because there is NO way to know unless you try it first then. BUT I think one really important thing you can do to "weed out" what might not be a natural fit is understanding "theoretical orientation".
Most therapists...if they were well trained, and depending on their licensure requirements kind of "claim" a theoretical orientation in which they base their therapy.
Most people don't know this going into therapy that they can ask the therapist before what theory they "pull" from. It's essentially their "world view". Most therapists have an integrative approach meaning they pull from a lot of different training which is fine....but understanding what they pull from (AND that THEY KNOW which ones they pull from--again not all therapists are trained equally) I think is super important.
You may not know what "Adlerian" means but you can google it. Let me give you an example. I pulled from Adlerian and Solution Focused therapy. Which means that I was super big into childhood issues as a cause to a lot of issues...but my "solution" was way more strengths-based and focused on measurable actions/habits. If that doesn't resonate with you, I wouldn't be a good fit. I could go on but I think it's important to understand where your therapist is pulling their worldview from, and approaching solutions....to see if its a fit for you.”
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In this episode, we look at a process for learning faster.
Sponsor: http://blinkist.com/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at a process for learning faster.
Sponsor: http://blinkist.com/tinyleaps
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In this episode, we look at why mental health matters for your personal development in 2022.
Talking Points:
- Life is getting more complicated
- Covid is still a thing
- Job satisfaction is at an all-time low
- We're all separated from people we love
- Zoom and other online tools are exhausting
- Social media and platforms are designed to keep you engaged
- Things aren’t getting harder, but there are a lot more things to deal with
- Making progress in your life requires making progress in your mind
Sponsor: http://betterhelp.com/tinyleaps
Community: https://tlbc.co/community
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Where is the balance between pursuing happiness and choosing to be positive versus "toxic positivity"? What do YOU think? Find us on Instagram and send a DM!
- Instagram: http://instagram.com/happybrainfm
- Heather's Instagram: https://www.instagram.com/heatherparady/
- Website: http://tlbc.co/happy-brain
RESOURCES:
- https://www.healthline.com/health/mental-health/toxic-positivity-during-the-pandemic#What-is-toxic-positivity
- Meliorism (How to Make Things Better): https://tlbc.co/meliorism-how-to-make-things-better/
- Listen to Tiny Leaps Big Changes: https://tlbc.co/
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If you are searching for answers to a complex problem, or just need some honest feedback about your situation, this tip is simple...but will blow your mind...
- Join our Community! https://tlbc.co/community
- Instagram: http://instagram.com/happybrainfm
- Heather's Instagram: https://www.instagram.com/heatherparady/
- Website: http://tlbc.co/happy-brain
RESOURCES:
- https://en.wikipedia.org/wiki/Frequency_illusion
- https://www.amazon.com/Think-Grow-Rich-Landmark-Bestseller/dp/1585424331
- https://tlbc.co/
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at how to use a SWOT analysis to improve your life.
Listen to the Audrey Marcus Podcast: https://kite.link/amptlbcm3
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In this episode, we get real and talk about how to get yourself out of the hole.
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In this episode, we look at the fresh start effect and how to get started.
The Aubrey Marcus Podcast: https://kite.link/amptlbcm2
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In this episode, I look at temptation stacking
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Book: https://www.amazon.com/How-Change-Science-Getting-Where/dp/059308375X
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with Eric Adams to talk about meditation, mindfulness, and how switching to a plant-based diet cured his diabetes.
Try Better Help: www.betterhelp.com/tinyleaps
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In this episode, I sit down with the current Brooklyn Borough President to discuss George Floyd, Police Reform, Protesting, and how to create real lasting change in the system.
This is a repost from episode 545.
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In this episode, we talk about why you need to take time to recognize your wins.
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In this episode, we take a look at The Eisenhower Matrix and how it can help you get more done.
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In this episode, we talk about why personal development is broken.
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In this episode, we talk about how clarity can be incredibly overwhelming.
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In this episode, we talk about why you should celebrate opportunities. Even when they don't work out.
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In this episode, we discuss some changes coming to the show this week.
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Want to have better relationships? This tip will help you connect with others AND make your brain happy...
- Join our Community! https://tlbc.co/community
- Instagram: http://instagram.com/happybrainfm
- Heather's Instagram: https://www.instagram.com/heatherparady/
- Website: http://tlbc.co/happy-brain
RESOURCES:
- https://missingeachother.com/
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Ever get bored with personal development? Feel guilty because you don't always "do all the things?" Well, we got somethin' to tell ya...
- Join our Community! https://tlbc.co/community
- Instagram: http://instagram.com/happybrainfm
- Heather's Instagram: https://www.instagram.com/heatherparady/
- Website: http://tlbc.co/happy-brain
RESOURCES:
- Article Gregg Referenced: https://www.linkedin.com/posts/luke-depron-performance-coach-0755a238_mensfitness-weightloss-performancecoach-activity-6844402781529485313-oJBv
- https://www.idealist.org/en/careers/self-improvement-fatigue
- https://tlbc.co/
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In this episode, we go a bit deeper into why you should “stop thinking”.
Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis.
Join us in a conversation where we clarify what I meant when I said to “stop thinking”.
Key Takeaways:
- You shouldn’t take immediate action.
- Foundational work needs to be done before you completely jump in.
- Recognize where you are in the process and take smart actions that will lead you in the right direction.
- Small steps lead to big changes.
- “That doesn’t mean jumping off the cliff, that means learning how to build the parachute”.
Sponsored By: Join the community: https://tlbc.co/community
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
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In this episode, we ask a very important question. Are you, you?
Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis.
Join us in a conversation where we discuss how you become you.
Key Takeaways:
- Your identity is a combination of people, experiences, and conversations you have had throughout your life.
- You can’t pinpoint where you picked your traits up from.
- Your mindset, habits, and actions come from the interactions you have experienced.
- Ask yourself what parts of your identity are things you actually want.
- Recognize that you aren’t necessarily all you.
- Find the things you find undesirable about your identity, and start changing them.
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Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
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In this episode, we talk about why you need to own the pressure.
Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis.
Join us in a conversation where we discuss why you should own the pressure you face and how it can actually improve your life.
Key Takeaways:
- The pressure that we feel can be overwhelming.
- The pressure you feel is actually an indication you are moving in the right direction.
- Own the pressure by changing the way you think about it.
- Have the expectation that it will be hard, painful, and you are probably going to fail.
- The pressure will make you stronger.
Sponsor: Blinkist: http://blinkist.com/tinyleaps
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
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In this episode, we talk about why you can’t control change.
Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis.
Join us in a conversation where we discuss why you can’t actually control change, but you can influence the outcome of that change.
Key Takeaways:
- Change creates an illusion of finality.
- You think that if you could just do this, then everything would be great.
- There is no end game.
- There is always going to be something to strive for.
- You can influence the change but not create the change.
- Progress is key.
- Everyday you make better choices that shift the way your life works.
Sponsor: Join our Community! https://tlbc.co/community
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changesIn this episode, we talk about why you can’t control change.
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In this episode, we talk about why you should stop thinking!
Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis.
Join us in a conversation where we discuss why you should stop thinking and just take action. Key Takeaways:
- When we start thinking about something, oftentimes we convince ourselves not to do it.
- By the time you actually think through the thing you are so excited about starting, you convince yourself that you shouldn’t do it.
- When you overthink things, you are holding yourself back.
- Don’t think and just start the thing.
- It's not about being prepared, it's about being confident in yourself that you can do it.
- You are capable and you can do it.
Sponsor: Join our Community! https://tlbc.co/community
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
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Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I reflect on a conversation with my father and how it still plays a role in my life today.
Sponsor: http://greenchef.com/tinyleaps125
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
A few years ago I got really serious about losing weight. Oh and, quick trigger warning here, I know that conversations about weight loss and potential unhealthy relationships to food can be a sensitive topic. I promise this episode ends on a positive note but if you’d rather not take the journey that’s okay.
Resources:
Sleep Whispers Podcast:
If you struggle with falling asleep, then I have a podcast suggestion for you. It is called Sleep Whispers, and it is 100% gentle whispering of bedtime stories, guided relaxations, and even fun trivia questions and interesting Wikipedia articles. You can search for the Sleep Whispers podcast in your podcast player, or simply click here https://sleepwhispers.com/podcast-2/
Blinkist: http://blinkist.com/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
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In this episode, we look at the need to connect. Get excited, because this is Tiny Leaps, Big Changes.
Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis.
Join us in a raw and vulnerable conversation with Gregg about his personal experience with connections along with helpful tips you can use to form new connections.
Key Takeaways:
- There is a fundamental need for human connection.
- Technology and the global pandemic has made it difficult to form new connections.
- By keeping in touch with friends and colleagues online you miss the day to day moments.
- Online connections can be a perpetual cycle of catching up.
- There is some mutual context for forming connections.
- Mutual contexts make it easier to connect with others.
- These can be school, work, or extracurricular activities.
- Even though it is going to be painful and frustrating, you must keep putting in effort to form connections because eventually you will find your people.
Sponsor: Join our Community!https://tlbc.co/community
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
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In this episode, we talk about why you need a vision. Get excited, because this is Tiny Leaps, Big Changes.
Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis.
Join us in a discussion about why you should create a vision and how you can create one that aligns with your life goals.
Key Takeaways:
- A vision is the larger outcome you want to create.
- A vision will change and you should be flexible with it.
- Creating a vision will make it easier for you to set goals.
- A vision gives you a sense of control over your life.
- There are two key questions to ask yourself when creating your vision.
- What kind of life do you want?
- How do you want your life to look?
Sponsored By: Try Quince: https://onequince.com | TINY10
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
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In this episode, we talk about why you need to stop asking for permission. Get excited, because this is Tiny Leaps, Big Changes.
Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis.
Join us in a discussion about why you should stop asking for permission and how you can start improving your life.
Key Takeaways:
- When deciding to do something you either go and start doing the thing immediately or you consult people.
- Feedback is good, but the timing of the feedback is important.
- We ask people for feedback to validate our thoughts.
- Most times we begin to overanalyze and stop moving forward with whatever it was we were working on.
- To avoid asking for permission, jump right in and start immediately.
- Just start taking action that moves you towards the thing.
- The more things you start the more successes you will have.
Sponsored By: Try Quince:https://onequince.com | TINY10
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
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In this episode, we talk about why you should say yes. Get excited, because this is Tiny Leaps, Big Changes.
Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis.
Join us in a discussion about the value in saying yes and how you can start making choices to better your future self.
Key Takeaways:
- Your life is a complex web of yes and no answers that got you to where you are today.
- There are external circumstances we can’t control.
- Our lives are a result of things we don’t remember saying yes or no to.
- Start dreaming, vision boarding, and manifesting the life that you want.
- Take action that pushes you in the direction you want to go.
- Make the choice to choose where you want to end up.
Sponsored By: Try Quince:https://onequince.com | TINY10
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
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In this episode, we look at why you are your best you. Get excited, because this is Tiny Leaps, Big Changes.
Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis.
Join us in a discussion about what being your best self means and why who you are now and who you are in the future is always going to be your best self.
Key Takeaways From This Episode:
- This phrase is central to personal development.
- Striving to be your best self is an endless chase.
- The goal line is continuously pushed further and further which leads to endless disappointment.
- Once one goal is achieved, people often forget to enjoy their accomplishment. They are already looking forward to what they want to achieve next.
- Humans have flaws, and no version of you will ever be flawless.
- Accept who you are now and everything will feel like an accomplishment.
- Who you are now will always be you.
Sponsored By:
Blinkist: http://blinkist.com/tinyleaps
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
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In this episode, I share the truth about perfectionism. Get excited, because this is Tiny Leaps, Big Changes.
Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis.
Join us in a conversation about what perfectionism is, how it may present itself, the positives and negatives about it, and how you can find the perfect balance of it.
According to Wikipedia, “Perfectionism, in psychology, is a broad personality style characterized by a person's concern with striving for flawlessness and perfection and is accompanied by critical self-evaluations and concerns regarding others' evaluations”.
“The general population contains approximately 30% perfectionists, the percentage of perfectionists among the gifted population is close to 80%” according to Masslive.com.
Key Takeaways From This Episode:
- Perfectionism can be seen as either a really good or really bad thing.
- You need both sides of perfectionism to make things happen consistently.
- The perfectionist trait has increased since the 1980’s.
- Being a perfectionist can be someone who has an unrelenting drive for creating the very best.
- They can also be seen as not putting things out because there are too many details that hold them back.
- Bottom line: A perfectionist is afraid of putting themselves out there.
- They don’t like giving up control.
- You need feedback from others because you can’t build perfect on your own.
Sponsored By: Try Quince:https://onequince.com | TINY10
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
Readings:
Perfectionism Is Increasing Over Time (apa.org)
Perfectionism (psychology) - Wikipedia
Real Learning: Meet the Perfectionists - masslive.com
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
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In this episode, I share a simple productivity tip worth trying. Get excited, because this is Tiny Leaps, Big Changes.
Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis.
Join us in a conversation about the productivity cycle and one simple tip to help you improve your productivity. Also, we discuss how you can apply this productivity tip to your own life.
Key Takeaways From This Episode:
- The productivity cycle consists of several things.
- One of the hardest things when trying to stay productive is sticking to it when you begin to struggle.
- Pick someone you are connected to in some way, and ask them to hold you accountable.
- Don’t ask for general accountability.
- Ask them for accountability on one specific task.
- Tell the individual what it is you want to get done and when they should check in on you.
Sponsored By: Try Quince: https://onequince.com | TINY10
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
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In this episode, we talk about the curse of ambition? Get excited, because this is Tiny Leaps, Big Changes.
Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis.
Join us in a conversation about what it means to be ambitious and how there may be a cost to being overly ambitious. Also, discover how you can overcome this curse in your life.
Key Takeaways From This Episode:
- Ambitious people are seen as always going the extra mile and pushing themselves to always achieve more.
- Ambition is at the core of personal development.
- Unfortunately, not everyone is going to be as ambitious as you.
- The people who care about you may actually hold you back.
- Keep working on yourself and drag your friends and family along with you.
Sponsored By: Try Quince: https://onequince.com | TINY10
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
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In this episode, we ask a question: Do push notifications even work? Get excited, because this is Tiny Leaps, Big Changes.
Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis.
The Research:
Tom St. Quinton, Ben Morris, Martin J. Barwood, and Mark Conner published a study titled “Promoting physical activity through text messages: the impact of attitude and goal priority messages”.
The purpose of this study was to understand why, “physical activity is an important health behavior for young adults to undertake and research has established participation in physical activity to be influenced by the attitude construct. Research has also identified a gap between intention and behavior and the goal priority strategy has demonstrated success in strengthening the intention-behavior relationship. Despite this, as far as we are aware, no study has targeted participation in physical activity using text messages manipulating attitude and goal priority. Thus, the purpose of the study was to test the effectiveness of attitude and goal priority text messages in promoting students’ participation in physical activity”.
What They Found:
“The study examined the effectiveness of attitude and goal priority SMS in changing key psychological mechanisms and physical activity. Attitude messages successfully influenced attitude, intention and behavior, and changes in behavior were mediated by changes in attitude and intention, with attitude influencing intention. The study therefore supports the TPB’s causal mechanisms through which interventions exert influence on behavior and suggests attitude to be a prominent driver of intention and subsequent physical activity behavior change. The study did not manage to manipulate goal priority”
Key Takeaways:
- Push notifications are extremely effective in reminding you to complete something.
- Day to day use of push notifications are valuable.
- Attitude only push notifications had the greatest impact on participants compared to the other groups.
- Goal priority push notifications had no impact on research participants.
- This study indicates that attitudes impact behavior, so changing your attitude to be more positive can improve your behavior to help you reach your health goal.
Sponsored By:
Blinkist:http://blinkist.com/tinyleaps
Try Quince: https://onequince.com | TINY10
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
Reading: www.tandfonline.com/doi/full/10.1080/21642850.2021.1891073
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In this episode, we ask a question: Does tracking your goals actually help? Get excited, because this is Tiny Leaps, Big Changes.
Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis.
The Research:
In 2016, Benjamin Harkin, Thomas L. Webb, Betty Chang, Andrew Prestwich, Mark Conner, Ian Kellar, Yael Benn, and Paschal Sheeran published a study titled “Does Monitoring Goal Progress Promote Goal Attainment? A Meta-Analysis of the Experimental Evidence”.
The researchers wanted to understand why, “Control theory and other frameworks for understanding self-regulation suggest that monitoring goal progress is a crucial process that intervenes between setting and attaining a goal, and helps to ensure that goals are translated into action. However, the impact of progress monitoring interventions on rates of behavioral performance and goal attainment has yet to be quantified.”
What They Found:
They found, “The present review of 138 interventions designed to promote progress monitoring suggests that (a) it is possible to engender large increases in the frequency of progress monitoring, and (b) increasing progress monitoring engenders a meaningful improvement in rates of behavioral performance and goal attainment. Our conclusion is that progress monitoring has a robust effect on goal attainment and constitutes a key component of effective self regulation”.
Key Takeaways:
- We have the choice to take control of this part of our process.
- By taking more action, you have a higher chance of achieving the goal.
- You have control.
- Moving is what is important, not the time it takes.
- You can start tracking your progress immediately.
- Best methods of tracking include: pen and paper, spreadsheets, or apps.
Sponsored By:
Blinkist: http://blinkist.com/tinyleaps
Try Quince:https://onequince.com | TINY10
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
Reading: Does Monitoring Goal Progress Promote Goal Attainment? (apa.org)
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
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In this episode, we look at how the internet makes us think we are smarter than we actually are. Get excited, because this is Tiny Leaps, Big Changes.
Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis.
The Research:
Matthew Fisher, Mariel K. Goddu, and Frank C. Keil published a paper in 2015 titled, "Searching for Explanations: How the Internet Inflates Estimates of Internal Knowledge”.
What They Found:
The researchers indicated that, “A growing body of theoretical and empirical work suggests that transactive memory systems can be technological as well as social. Though these systems are typically thought to be composed of human minds, our reliance on technology, like the Internet, may form a system bearing many similarities to knowledge dependencies in the social world. The Internet is the largest repository of human knowledge and makes vast amounts of interconnected information easily available to human minds. People quickly become accustomed to outsourcing cognitive tasks to the Internet. They remember where to find information and rely on the Internet to store the actual information. This evidence suggests that the Internet can become a part of transactive memory; people rely on information they know they can find online and thus track external memory (who knows the answer), but do not retain internal memory (the actual answer)”.
The researchers found that “searching for answers online leads to an illusion such that externally accessible information is conflated with knowledge “in the head”. This holds true even when controlling for time, content, and search autonomy during the task. Furthermore, participants who used the Internet to access explanations expected to have increased brain activity, corresponding to higher quality explanations while answering unrelated questions. The results of these experiments suggest that searching the Internet may cause a systematic failure to recognize the extent to which we rely on outsourced knowledge. Searching for explanations on the Internet inflates self-assessed knowledge in unrelated domains. Our results provide further evidence for the growing body of research suggesting that the Internet may function as a transactive memory partner”.
Key Takeaways:
- We are outsourcing our responsibility to memorize things to technology.
- Instead of memorizing, we are knowing where to access the information.
- The knowledge we have access to isn’t our knowledge.
- Transactive memory can be a valuable way to store information.
- Recognize the individuals who have domain knowledge on the topic.
- Having access to knowledge allows our species to grow.
Try Quince:https://onequince.com | TINY10
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
Reading: Searching for Explanations: How the Internet Inflates Estimates of Internal Knowledge (apa.org)
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
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In this episode, we look at how setting goals that are too big can do damage. Get excited, because this is Tiny Leaps, Big Changes.
Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis.
The Research:
Masayuki Suzuki, Stephanie Lictenfield, and Herbert W. Marsh published a study titled Don’t Aim Too High for Your Kids: Parental Overaspiration Undermines Students’ Learning in Mathematics back in 2015 where they looked at the effects of parental expectations on their children’s results.
What They Found:
This study aimed to test this idea of it being a positive thing to see whether or not negative effects could be seen.
Here’s how they put it:
“...in contrast to the large body of literature showing positive links between parental aspiration and children’s academic performance, there is a surprising lack of research that has examined possible adverse effects of parental aspiration. Parents with high aspirations for their children’s academic attainment are likely to be committed to and highly involved with, their children, which will typically enhance children’s academic achievement. However, excessively high parental aspiration that exceeds realistic expectations of the children’s performance (i.e., parental over aspiration) may lead to overinvolvement, excessive pressure to achieve, and high levels of control over a child’s behavior.”
Key Takeaways:
- What does this mean for our own lives?
- Excessively high aspiration that exceeds realistic expectations
- Excessive pressure to achieve
- High levels of control over behavior
- This study specifically looked at the effects of a parent putting these things on their child...but what about the effects on themselves?
- Our culture tends to prioritize overachieving, shooting for the stars, and pushing ourselves hard
- When we fail we blame it on lack of discipline or laziness or worse, we tighten our control on ourselves...get more extreme with our diets, savings...etc
- The study didn’t look at this but if these are the effects we put on our children, and that has been shown to create negative outcomes then why would we treat ourselves that way and expect anything different?
Try Quince: https://onequince.com | TINY10
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
Readings:
https://www.apa.org/pubs/journals/releases/psp-pspp0000079.pdf
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
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In this episode, we look at the various factors that go into making a decision. Get excited, because this is Tiny Leaps, Big Changes.
Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis.
The Research:
George Loewenstein, Ted O’Donoghue, and Sudeep Bhatia published a paper in 2015 titled, "Modeling the Interplay Between Affect and Deliberation”.
What They Found:
The researchers developed a model “in which a person’s behavior is determined by an interaction between deliberative processes that assess options with a broad, goal-based perspective, and affective processes that encompass emotions and other motivational states”.
The results indicated that “there is a great deal of evidence that people’s decisions are influenced by both affective and deliberative processes. Whereas standard consequentialist models focus, for the most part, on deliberative processes, our main contribution in this article has been to develop a formal model to incorporate affective processes. In particular, we have modeled the impact of affective processes using a motivation function that is myopic, that displays loss aversion and is insensitive to probabilities, and that is influenced by sympathy and empathy concerns”.
- The study shows that we not only use deliberative processes to make decisions, but also affective processes.
- The information found in this article reinforces things that we already know about decision making.
- Our emotional responses can have more of an effect on our decision making than we initially thought.
- Most decisions are not logical and our emotional biases hold more weight on our decision making process.
Key Takeaways:
- Decisions are made using both logical and emotional processes.
- Our sympathy and empathy towards others can influence our decisions we make.
- The decisions we make on a day to day basis matter.
- Decisions no matter how big or small can influence our experience later in life.
- Add time to your decision making. Time will take some of the emotional factor out, and help you make a more logical decision.
Join The Beta: https://tlbc.co/beta
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
Readings:
Modeling the interplay between affect and deliberation. - PsycNET (apa.org)
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
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In this episode, we look at how stress affects your memory. Get excited, because this is Tiny Leaps, Big Changes.
Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis.
The Research:
Martina Piefke and Katharina Glienke published a paper in 2017 titled The Effects of Stress on Prospective Memory: A Systematic Review where they look at the effects of stress on what’s called prospective memory.
- Prospective memory is defined as the ability to remember to carry out intended actions in the future
- So basically…
What They Found:
“The present review demonstrates that a short acute stressor may have enhancing effects on PM in healthy humans, depending on the characteristics of the stressor and the type of PM.”
- According to the study, time-based PM, that is, things that you have a limited amount of time to carry out, are more vulnerable to the negative effects of stress.
- Event-based PM is less vulnerable.
- They believe this may be due to the increased cognitive load required for time-based PM.
- It’s worth noting that they found the opposite reaction in people suffering from PTSD
- So what’s the point here?
- Well, this study shows that there can be positive effects of acute stressors in life.
- This particular study shows that short-lived acute stress can improve memory in relationship to the future, but it implies that there are even more benefits to it
Key Takeaways:
- Don’t be afraid of stress
- Don’t give in to the flight part of the fight or flight response
- Stress can be beneficial in the right circumstances and leaning in to it can actually improve your results and performance
- Maybe there is an argument to be made to use stress as a superpower at times
- Obviously chronic stress and extreme stress are different subjects. Like all things, stress isn’t always good or bad. Try embracing it from time to time.
Join The Beta: https://tlbc.co/beta
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
Readings:
https://www.apa.org/pubs/journals/features/pne-pne0000102.pdf
https://www.sciencedirect.com/topics/neuroscience/prospective-memory
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Bully Grief? How in the world could this...make our brain...happy?
- Instagram: http://instagram.com/happybrainfm
- Heather's Instagram: https://www.instagram.com/heatherparady/
- Website: http://tlbc.co/happy-brain
RESOURCES:
- https://www.jnicolejones.com/
- https://www.jnicolejones.com/podcast
- https://www.instagram.com/i_am_jnicole/
- Kübler-Ross model: https://www.healthline.com/health/stages-of-grief
- Dr. Tonkin’s Grief Model: https://whatsyourgrief.com/growing-around-grief/
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at how fear is used as a tool to influence your decisions and what you can do about it.
Sponsor: http://neuyear.net/tinyleaps coupon: tinyleaps
The Problem
- Human beings are weak both emotionally and physically
- As a species we started out at the bottom of the heap
- Through the continued development of our brain we were able to get stronger
- Now we rule the planet, but the fear is still there
- That fear can be harnessed to create environments where control is easier
Digging Deeper
- The amygdala is the part of the brain that handles fear responses. It also handles the fight or flight response.
- Logical thinking and processing happens in higher levels of the brain
- It’s said that before we can think about something logically, we first have to process it emotionally.
- That processing determines if we are in danger or not, if the information is relevant or not...etc.
- So when something triggers a fear response, we often don’t ever get to the logical thinking piece of the equation. We just react.
- This creates an opportunity for those who may want us to act in certain ways. Vote in certain ways.
- This is why so much of politics is fear based
- The other party is trying to take something away from you
- The other guy isn’t going to protect you
- The other group is out to get you
- This is also why so much of politics is identity based
- We are Americans, we don’t take handouts
- We work hard for everything we have
- This is why advertising is often fear based as well
- That problem you’re dealing with is actually worse than you think
- It could lead to this unless you pay us
- The core of the message is always the same “some kind of harm is coming for you or your loved ones and the only way out is to do what we say”
- It’s the same strategy that the mafia uses in movies to sell their insurance. “What a nice place, it’d be a shame if something happened to it”
- So what can we do?
The Solution
- The answer is always to slow down our response
- More information is useless, the problem isn’t that we don’t have access to information, it’s that we aren’t processing information correctly.
- The fear response is immediate and comes before the logical response.
- Appealing to logic or reason isn’t going to change the reaction
- Instead we have to add time to the situation
- Create an environment where we can have the initial fear response, but then take time to allow our logic centers to catch up
- This is the value of things like the 24 hour rule. Where if you want to buy something nom-essential you should wait 24 hours before making the decision.
- Those 24 hours gives your logic centers time to catch up so that you don’t make a decision emotionally
- The same can be done with fear. When you receive a message from someone (a brand, a politician, a friend...etc) that appeals to fear responses, take it in, experience your fear response, but make no decisions until you’ve had time to catch up logically and apply critical thinking.
- If you can do this, you’ll be able to make better decisions for your life
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
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In this episode, we look at how social control theory can help you take more positive action. Get excited, because this is Tiny Leaps, Big Changes.
Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis.
From Wikipedia:
In criminology, social control theory proposes that exploiting the process of socialization and social learning builds self-control and reduces the inclination to indulge in behavior recognized as antisocial. It derives from functionalist theories of crime and was developed by Ivan Nye (1958), who proposed that there were three types of control:
- Direct: by which punishment is threatened or applied for wrongful behavior, and compliance is rewarded by parents, family, and authority figures.
- Indirect: by identification with those who influence behavior, say because his or her delinquent act might cause pain and disappointment to parents and others with whom he or she has close relationships.
- Internal: by which a youth refrains from delinquency through the conscience or superego.
It goes on to say:
The theory seeks to understand the ways in which it is possible to reduce the likelihood of criminality developing in individuals. It does not consider motivational issues, simply stating that human beings may choose to engage in a wide range of activities, unless the range is limited by the processes of socialization and social learning.
Key Takeaways:
- Connection to a community of some kind matters
- This plays a role in criminal activity but how does it affect behavior in general?
- The more deeply you are connected with the people around you, the less likely you are to do things that go against the social contract
- You don’t want to lose connection with those people
- Comes from our need for tribes
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
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In this episode, we look at how your thoughts about sleep affect your quality of sleep. Get excited, because this is Tiny Leaps, Big Changes.
Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis and sleep is an incredibly important part of our lives.
I'll be honest here, it's one that I often don't give enough attention to in my own life. Like many out there, I've fallen into the trap of constantly feeling like I need to be doing more.
I need to get another podcast out, I need to be working on my app, I need to be building my business, I need to be watching this show and that movie and I need to play this video game and whatever else might be out there to take my attention away.
But in recent years we've started to recognize the incredible value that comes with getting more sleep and I think most of us, at this point, understand how critical it is if we want to accomplish those goals that we've always had.
So that's why, in this episode, we are going to be looking at how to improve your sleep.
Resource: https://www.tandfonline.com/doi/full/10.1080/21642850.2020.1852939
Blinkist: http://blinkist.com/tinyleaps
Green Chef: http://greenchef.com/tinyleaps100 | tinyleaps100
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
What is an Anxiety Triad? Could it maybe...make your brain...happy?
- Instagram: http://instagram.com/happybrainfm
- Heather's Instagram: https://www.instagram.com/heatherparady/
- Website: http://tlbc.co/happy-brain
RESOURCES:
- http://embraces.life/
- http://instagram.com/coachraluca
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Can we learn to be optimistic? Would that really make our brain happy?
- Instagram: http://instagram.com/happybrainfm
- Heather's Instagram: https://www.instagram.com/heatherparady/
- Website: http://tlbc.co/happy-brain
RESOURCES:
- Connect with Sara Soyeju:
- www.ediblepsych.com
- Sara.soyeju@ediblepsych.com
- Instagram & Facebook @ediblepsychology
- Work Mentioned:
- (Learned Optimism and Explanatory style) Seligman, Martin E. P. Learned Optimism: How to Change Your Mind and Your Life. New York: Vintage Books, 2006
- Seligman, Martin E. P. 2013. Flourish. New York, NY: Simon & Schuster.
- Seligman, Martin E. P. (2018). The hope circuit : a psychologist's journey from helplessness to optimism. North Sydney, NSW : Penguin Random House Australia
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
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In this episode, we look at the truth about fitness apps. Get excited, because this is Tiny Leaps, Big Changes.
Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis and Over the last few years the popularity of web-based fitness apps has honestly skyrocketed. It seems like there are thousands if not millions of companies out there trying to help you get in better shape.
But do these platforms actually work? Can having an account on them actually help you take more action when it comes to your fitness?
Blinkist: http://blinkist.com/tinyleaps
Green Chef: http://greenchef.com/tinyleaps100 | tinyleaps100
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
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In this episode, we look at how yoga can improve your mental health. Get excited, because this is Tiny Leaps, Big Changes.
Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis and yoga has always been an incredibly powerful tool for improving your physical health, flexibility, and connection to yourself.
But recent research out of the University of Oslo has shown just how much of an effect it can also have on our mental health, our ability to manage stress, and even our sleep.
Caliper CBD: http://trycaliper.com/tinyleaps
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
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In this episode, we look at challenging yourself each day.
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
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In this episode, we look at the law of attraction and have a debate with Heather Parady.
Listen to Happy Brain: http://pod.link/happybrain
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Get the full roundtable conversation when you join TLBC+ today: https://tlbc.co/join
In this episode, we look at morning routines.
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
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In this episode, we look at the behavior change wheel. Get excited, because this is Tiny Leaps, Big Changes.
Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis and once we’ve ingrained a behavior it can be honestly challenging to make any kind of changes to that behavior.
This is often because the behavior becomes a habit and it becomes something that we do without ever really thinking about it and because we don't have that space to think about it there's no opportunity to intervene and to do something else.
And this is a major issue when you look at trying to take control of your life. It's not easy to feel in control and to move in a particular direction if we feel as though we're just mindlessly going through our days.
That's why in this episode, I want to talk about something called the behavior change wheel.
Consistency Code: http://tlbc.co/course
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
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In this episode, we look at a tiny hack to improve your mental health over time. Get excited, because this is Tiny Leaps, Big Changes.
Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis and by now, you’ve probably heard that screens can be bad for your mental health.
You may even know some of the reasons why, if you don’t, don’t worry though because we’re going to be going through some of that.
This is an idea that has gotten enormous popularity in the personal development and pop mental health space but, as today’s research article found, there’s actually some real truth to it.
That’s why in this episode I want to go through the negative effects of tv and screen usage, the research behind it, and what you can do to improve in this area.
So let’s get into it...
Sponsor: http://trycaliper.com/tinyleaps | tinyleaps
Consistency Code: http://tlbc.co/course
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, my friend Billy and I get real with you. Stay tuned because you are now listening to Tiny Leaps, Big Changes.
In This Episode:
- The two costs of personal development.
- What to do when you start to lose friends.
- Why it's all okay and you'll be okay.
Start Saving More Money:
I’ve been using Digit to help me save more money, it transfers small sums from your bank account without you noticing and deposits it into an FDIC insured savings account that you have full access to. Give Digit a shot and earn $5 just for signing up by going to tinysaversclub.com.
Connect:
tinyleaps.co
Music:
youtube.com/watch?v=C9mRvvWQAGo
Resources:
followbilly.com
The Better Business Show
itunes.apple.com/us/podcast/better-business-show-daily/id1080155672?mt=2
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about happiness and where it comes from. But don’t worry, you must be in your happy place already because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
Where happiness comes from.
-
The number one thing you need to do to be happy.
-
Why you aren't happy.
Music:
youtube.com/watch?v=8-_knZ7i6FY
Resources:
pursuit-of-happiness.org/science-of-happiness/communicating/
adaa.org/about-adaa/press-room/facts-statistics
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Can intentional rejection be therapy? Will it make your brain happy?
- Instagram: http://instagram.com/happybrainfm
- Heather's Instagram: https://www.instagram.com/heatherparady/
- Website: http://tlbc.co/happy-brain
RESOURCES:
- https://www.youtube.com/watch?v=-vZXgApsPCQ
- https://www.rejectiontherapy.com/
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Dr. Maya Shankar completed a post-doctoral fellowship in cognitive neuroscience at Stanford, after receiving a Ph.D. from Oxford on a Rhodes Scholarship and a B.A. from Yale in cognitive science. She is currently the Senior Director of Behavioral Economics at Google. Previously she served as a Senior Advisor in the Obama White House, where she founded and served as Chair of the White House's Behavioral Science Team and as the first Behavioral Science Advisor to the United Nations under Ban Ki-moon.
On her podcast A Slight Change of Plans, a production of Pushkin Industries, she aims to hold intimate conversations that give an unvarnished look into how people navigate changes of all kinds and use that change to ultimately grow. Maya uncovers little-known personal stories and reflections from familiar names, like Hillary Clinton, Tiffany Haddish and Kacey Musgraves, and extraordinary stories from real-life inspirations, like a young cancer researcher in the throes of a stage 4 diagnosis and a Black jazz musician who convinced hundreds of KKK members to leave the Klan.
Sponsor: https://www.pushkin.fm/show/slight-change-of-plans/
Guest: Maya Shankar | https://www.instagram.com/aslightchange/
Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join
In this episode, we look at the science behind why you shouldn’t feel guilty to improve yourself. Get excited, because this is Tiny Leaps, Big Changes.
Welcome to another episode of Tiny Leaps, Big Changes where I share simple, research-backed strategies you can use to get more out of your life. My name is Gregg Clunis and feeling guilty to improve your life is a really common thing.
It feels like if we choose to prioritize our goals or the things we want for our lives, that it means we’ll be leaving people behind or that we think we’re better than them.
I completely understand this feeling and have dealt with it myself but a recent study out of the University of Victoria in Australia might actually be the key to releasing some of that guilt. That’s what we’re going to be discussing today.
Sponsor: http://blinkist.com/tinyleaps
Consistency Code: http://tlbc.co/course
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Dr. Maya Shankar completed a post-doctoral fellowship in cognitive neuroscience at Stanford, after receiving a Ph.D. from Oxford on a Rhodes Scholarship and a B.A. from Yale in cognitive science. She is currently the Senior Director of Behavioral Economics at Google. Previously she served as a Senior Advisor in the Obama White House, where she founded and served as Chair of the White House's Behavioral Science Team and as the first Behavioral Science Advisor to the United Nations under Ban Ki-moon.
On her podcast A Slight Change of Plans, a production of Pushkin Industries, she aims to hold intimate conversations that give an unvarnished look into how people navigate changes of all kinds and use that change to ultimately grow. Maya uncovers little-known personal stories and reflections from familiar names, like Hillary Clinton, Tiffany Haddish and Kacey Musgraves, and extraordinary stories from real-life inspirations, like a young cancer researcher in the throes of a stage 4 diagnosis and a Black jazz musician who convinced hundreds of KKK members to leave the Klan.
In this conversation, we dive into her journey so far, what inspired her own change of plans from a star Violinist to a cognitive scientist, and how to think about your own potential changes.
Sponsor: https://www.pushkin.fm/show/slight-change-of-plans/
Guest: Maya Shankar | https://www.instagram.com/aslightchange/
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join
In this episode, we look at the reasons why we eat poorly after a workout. Get excited, because this is Tiny Leaps, Big Changes.
Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies to help you get more out of your life. My name is Gregg Clunis and the post-workout meal is an important part of the fitness journey. It's when we refuel, restore and recover from a hard workout. But all too often, we end up eating something that doesn't really provide us with what our body needs to fully recover.
There are a number of reasons why this might happen but one thing is definite, it's doing more damage than good for your progress.
But, like everything else, if we want to make changes we need to first understand what is causing the issue. That's what we're going to be exploring in this episode.
Sponsor: http://greenchef.com/90tinyleaps | 90tinyleaps
Consistency Code: http://tlbc.co/course
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Get the full roundtable conversation when you join TLBC+ today: https://tlbc.co/join
In this episode, we look at how to define success. Get excited, because this is Tiny Leaps, Big Changes.
Welcome to another episode of Tiny Leaps, Big Changes where I share practical, data-driven advice and frameworks to get more out of your life. My name is Gregg Clunis and we live in a society where success is defined by your next promotion, by your latest personal development win, or by what you're buying with your money. The truth is that this doesn't have to be what we define as success for us.
Success can be something different for each different person and, surprisingly, it can even be different at each stage of your life. It's important to understand this before we pursue success.
In this episode, I want to explore the meaning of success and how it may change as our lives change.
Sponsor: http://blinkist.com/tinyleaps
Consistency Code: http://tlbc.co/course
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
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In this episode, we look at tiny ways to challenge yourself. Get excited, because this is Tiny Leaps, Big Changes.
Welcome to another episode of Tiny Leaps, Big Changes where I share practical, data-driven advice and frameworks to get more out of your life. My name is Gregg Clunis and we all know the feeling. You go to bed at night and you’re exhausted, but as soon as your head hits the pillow, it feels like a thousand thoughts are running through your brain.
And then it hits you: tomorrow is another day where things will happen that you can’t control and people will do things they don’t want to do and everything in life seems so out of our hands.
But what if there were 3 simple ways to challenge yourself each day so that even when life throws something unexpected at us we would be able to keep going?
Sponsor: http://trycaliper.com/tinyleaps | tinyleaps for 20% off
Consistency Code: http://tlbc.co/course
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
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In this episode, we look at 6 tips to get more organized. Get excited, because this is Tiny Leaps, Big Changes.
Welcome to another episode of Tiny Leaps, Big Changes where I share practical, data-driven advice and frameworks to get more out of your life. My name is Gregg Clunis and you know the feeling. You’re sitting at your desk, and it looks like a tornado just blew through. Your inbox is overflowing with unanswered emails, you have no idea where to find that report you need for tomorrow morning’s meeting, and there are sticky notes everywhere that say things like “call Beth about lunch!” or “pick up milk on the way home!”
It doesn't take long before everything starts piling up—you lose track of what needs doing first, tasks start getting put off until they're forgotten altogether (or get done in a last-minute panic), and before long you're paralyzed by stress and anxiety because there's not enough time in the day to do all the work you have to do. Sound familiar?
Consistency Code: http://tlbc.co/course
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
How do we make TIME for play? We know it's good for our mental health but... Who has the time?
- Instagram: http://instagram.com/happybrainfm
- Heather's Instagram: https://www.instagram.com/heatherparady/
- Website: http://tlbc.co/happy-brain
RESOURCES:
- http://www.imaginethatintl.com/
- Fun frequency Challenge: https://www.facebook.com/groups/2621611104798771
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
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In this episode, we look at how to overcome the fear of failure. Get excited, because this is Tiny Leaps, Big Changes.
Course: http://tlbc.co/course
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
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In this episode, we look at how to overcome the fear of success. Get excited, because this is Tiny Leaps, Big Changes.
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode of the Happy Brain podcast, Heather discusses whether or not it matters what time you drink your coffee. Are you able to use this information to optimize your energy (and make that brain happy...)?
- Instagram: http://instagram.com/happybrainfm
- Heather's Instagram: https://www.instagram.com/heatherparady/
- Website: http://tlbc.co/happy-brain
RESOURCES:
- https://www.healthline.com/nutrition/best-time-to-drink-coffee
- https://www.healthline.com/health/food-nutrition/benefits-of-lemon-water#takeaway
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Throw your hand in the air and proclaim how you want to feel. It just might make your brain happy...
- Instagram: http://instagram.com/happybrainfm
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In this episode, we look at 3 of my favorite resources to help you stay focused. Get excited, because this is Tiny Leaps, Big Changes.
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
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In this episode, we look at why you shouldn’t bother setting goals. Get excited, because this is Tiny Leaps, Big Changes.
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
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Today is the first official day of summer which is, and this is going to surprise you, a great time to change your life.
That’s why in this episode I want to share the 3 very simple, very repeatable steps I personally follow any time I want to create change in an area of my life.
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In this episode, Heather from the Happy Brain podcast talks about tapping on your body.
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Hosted By: Heather Parady | https://www.instagram.com/heatherparady/
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In this episode, Heather from the Happy Brain podcast talks about how to use practical breathwork to your advantage.
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Hosted By: Heather Parady | https://www.instagram.com/heatherparady/
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In this episode, we answer a question about how to build self-confidence.
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In this episode, we answer a question about how to build your side hustle.
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In this episode, we look at 5 tips to build strong habits.
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In this episode, we answer a question about how to deal with high-pressure decision-making.
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In this episode, we look at the process of how people change. This is part 2 of a 2 part series on conditioning.
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Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
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In this episode, we look at the process of how people change. This is part 1 of a 2 part series on conditioning.
Read The Article: https://tlbc.co/conditioning
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Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
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In this episode, we talk about building a "tether" habit and how it can be used to help you change your life..
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In this episode, we look at the role inflammation may play in depression.
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
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Buy The Book: https://www.goodreads.com/book/show/57310457-foods-for-thought
Jason's Blog: https://foodsforthoughtrd.com/
Jason's Instagram: https://www.instagram.com/mentalhealth_nutritionist/
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In this episode, Heather from the Happy Brain podcast talks about heart math and how it can make your brain a little happier.
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Hosted By: Heather Parady | https://www.instagram.com/heatherparady/
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In this episode, Heather from the Happy Brain podcast talks about holding your breath on purpose!
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Hosted By: Heather Parady | https://www.instagram.com/heatherparady/
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In this episode, we look at how to measure whether or not meditation (or any mindfulness practice) is really working.
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Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Guest: Liv Bowser | www.liberatestudio.com
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In this episode, we look at how to practice self-care. This is part 2 of a 2 part series on self-care.
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In this episode, we look at the value of self-care. This is part 1 of a 2 part series on self-care.
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In this episode, Heather from the Happy Brain podcast talks about how to get a runner's high without actually running!
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Hosted By: Heather Parady | https://www.instagram.com/heatherparady/
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In this episode, we look at what Daniel Mangena has to say about the role manifesting can play in our lives. Become a paid subscriber to hear the full conversation.
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Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Guest: Daniel Mangena | www.dreamwithdan.com
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In this episode, we look at how to change your mindset. This is part 2 of a 2 part series. If you enjoy the series be sure to read the full article here: https://tlbc.co/mindset/
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Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
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In this episode, we look at how to change your mindset. This is part 1 of a 2 part series. If you enjoy the series be sure to tune in to episode 709 for part 2. Alternatively you can read the full article here: https://tlbc.co/mindset/
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Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
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In this episode, Heather from the Happy Brain podcast to talks about tidying up for your mental health.
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Hosted By: Heather Parady | https://www.instagram.com/heatherparady/
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In this episode, we talk about how to find your passion.
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Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
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This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at the benefits of and how to practice self-reflection
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Full Article: https://myreflectionsapp.medium.com/simple-steps-to-start-your-reflection-journey-today-898b5c7f2888
My Reflections: http://myreflections.app
My Reflections Twitter: http://twitter.com/myreflections20
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
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In this episode, we look at the benefits of learning a second language
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Written By: Samridhi Jain | https://www.instagram.com/samridhijain__/
Edited By: Sophie Sumpter | https://www.instagram.com/sorosum/
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
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In this episode, we look at how to get more organized.
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Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
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In this episode, we look at the blueprint for behavior change.
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Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
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In this episode, we look at how to practice self care when you have limited time.
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Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
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Website: http://tlbc.co/tiny-leaps-big-changes
Resources:
https://www.mhanational.org/taking-good-care-yourself
https://www.psychologytoday.com/us/blog/click-here-happiness/201812/self-care-12-ways-take-better-care-yourself
https://greatist.com/happiness/ways-to-practice-self-care#Your-action-plan
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at the very first thing you need to do if you hate your job and want to make a career change.
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Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
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Resources:
http://thecareerleap.com
http://misharubin.com
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Have you ever thought about changing your career? Maybe you've felt stuck, or uninspired in your day to day work?
You’re not alone. Millions of people are unhappy in their jobs and looking for a way out. But it can be hard to know where to start, what questions to ask, or how to find the right path to make that leap.
Well, I just got off an amazing conversation with an expert in this space, Misha Rubin. After 15 years as a management consultant at one of the big 4 consulting firms, eventually getting promoted to partner at the firm, Misha left it all behind. In his words "It just wasn't the right thing for me".
Get access to this full conversation when you become a paid TLBC subscriber (link above)
In this episode, we look at the top 3 productivity hacks that actually work.
Free Resource: http://selfcarelist.co
Sponsor: http://brightcellars.com/TLBC
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
Resources:
https://www.developgoodhabits.com/productivity-hacks/
https://www.lifehack.org/470185/3-productivity-hacks-to-supercharge-your-workday
https://www.themuse.com/advice/the-todo-list-strategy-you-need-if-youre-always-busy-yet-somehow-unproductive
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at the top 3 books I recommend you pick up on meditation.
Free Resource: http://selfcarelist.co
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
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This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at how to create a self care checklist and I give you a free download.
Free Resource: http://selfcarelist.co
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Instagram: http://instagram.com/tinyleaps
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Website: http://tlbc.co/tiny-leaps-big-changes
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at why vitamins are an important part of life. But be careful, they aren't always what they seem.
Written By: Sophie Sumpter | https://www.instagram.com/sorosum
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
Resources:
National Institute on Aging. (2021). Vitamins and Minerals for Older Adults. US Department of Health and Human Services. Retrieved from https://www.nia.nih.gov/health/vitamins-and-minerals-older-adults.
Katie Forster. (2017). Multivitamins Just Create ‘Very Expensive Urine,’ Medical Chief Warns. Independent. Retrieved from https://www.independent.co.uk/life-style/health-and-families/health-news/multivitamins-expensive-urine-waste-money-vitamins-australian-medical-association-chief-michael-gannon-supplements-a7578961.html.
Centers for Disease Control. (2018). CDC’s Second Nutrition Report: A comprehensive biochemical assessment of the nutrition status of the US population. Retrieved from https://www.cdc.gov/nutritionreport/pdf/4page_%202nd%20nutrition%20report_508_032912.pdf.
UnityPoint. (2020). How to Spot a Vitamin D Deficiency. UnityPoint Health LiveWell. Retrieved from https://www.unitypoint.org/livewell/article.aspx?id=ca7f4766-8ba8-43a2-bbe7-0ef9efab5c6d.
Harvard Health Publishing. (2020). Vitamin B12 Deficiency Can Be Sneaky, Harmful. Harvard Health Publishing Harvard Medical School.Retrieved from https://www.health.harvard.edu/blog/vitamin-b12-deficiency-can-be-sneaky-harmful-201301105780.
Food and Drug Administration. (2017). What You Need to Know about Dietary Supplements. FDA. Retrieved from https://www.fda.gov/food/buy-store-serve-safe-food/what-you-need-know-about-dietary-supplements.
National Health Service. (2020). Vegetarian and vegan diets. NHS. Retrieved from https://www.nhs.uk/live-well/eat-well/vegetarian-and-vegan-diets-q-and-a/#:~:text=Vitamin%20B12%20is%20only%20found,is%20fortified%20with%20vitamin%20B12.
United States Pharmacopeia. (2020). What is the US Pharmacopeia? Retrieved from https://qualitymatters.usp.org/what-us-pharmacopeia.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at why happiness is a choice.
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
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Website: http://tlbc.co/tiny-leaps-big-changes
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at how to stop being selfish.
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at the mental health benefits of religion and spirituality.
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
Resources:
Caroline Kitchener. (2018). What It Means To Be Spiritual But Not Religious. The Atlantic. https://www.theatlantic.com/membership/archive/2018/01/what-it-means-to-be-spiritual-but-not-religious/550337/.
Simon Dein, PhD. (2010). Religion, Spirituality, and Mental Health. Psychiatric Times. Retrieved from https://www.psychiatrictimes.com/view/religion-spirituality-and-mental-health.
Abraham Verghese. (2008). Spirituality and Mental Health. Indian Journal of Psychiatry. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2755140
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at practicing self-care.
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
Resources:
https://www.health.harvard.edu/mind-and-mood/sour-mood-getting-you-down-get-back-to-nature
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at improving productivity.
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at the toxicity of positive thinking.
Written By: Sophie Sumpter | https://www.instagram.com/sorosum/
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
Resources:
Allyson Chiu. (2020). Time to ditch ‘toxic positivity,’ experts say: ‘It’s okay not to be okay.’ Washington Post. https://www.washingtonpost.com/lifestyle/wellness/toxic-positivity-mental-health-covid/2020/08/19/5dff8d16-e0c8-11ea-8181-606e603bb1c4_story.html.
Jen Rose Smith. (2020). When does a good attitude become toxic positivity? CNN Health.
https://www.cnn.com/2020/09/17/health/toxic-positivity-mental-health-wellness/index.html.
Jenn Selby. (2021). What To Do About Toxic Positivity - The Worst Type of Advice We Give & Get.
https://www.refinery29.com/en-gb/what-is-toxic-positivity.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at nostalgia and how it can be beneficial to us.
Written By: Sophie Sumpter | https://www.instagram.com/sorosum/
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
Resources:
Robert Yaniz Jr. (2018). Is There a Dark Side to Nostalgia? Rewire.
https://www.rewire.org/dark-side-nostalgia/.
Sheri Jacobson. (2020). Nostalgia - Is Missing the Past Good or Bad for You? Harley Therapy. https://www.harleytherapy.co.uk/counselling/nostalgia-good-or-bad.htm
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at the difference between intuition and anxiety.
Written By: Sophie Sumpter | https://www.instagram.com/sorosum/
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
Resources:
Psychology Today. (2020). Intuition. Psychology Today. Retrieved from https://www.psychologytoday.com/us/basics/intuition.
Mayo Clinic. (2021). Anxiety Disorders. Mayo Clinic. Retrieved from https://www.mayoclinic.org/diseases-conditions/anxiety/symptoms-causes/syc-20350961.
Mind. (2021). What Causes Anxiety Problems? Mind UK. Retrieved from https://www.mind.org.uk/information-support/types-of-mental-health-problems/anxiety-and-panic-attacks/causes/.
Leigh Weingus. (2019). How to Trust Your Gut When You Struggle With Anxiety, According to Mental Health Experts. Well and Good. Retrieved https://www.wellandgood.com/intuition-vs-anxiety/.
Jessica Booth. (2018). 8 Important Differences Between Intuition and Anxiety. Bustle. Retrieved https://www.bustle.com/p/8-unexpected-differences-between-intuition-anxiety-that-could-help-you-listen-to-your-inner-voice-9078931.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at why you should start a stamp collection (or really any collection)
Written By: Sophie Sumpter | https://www.instagram.com/sorosum/
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
Resources:
Bon Vita. (2017). Four Interesting Mental Health Benefits of Collecting. Bon Vita Style. Retrieved from https://www.bonvitastyle.com/4-interesting-mental-health-benefits-of-collecting.
James L. Halperin. (2021). The Intelligent Collector. Heritage Auctions: America's Auction House. Retrieved https://www.ha.com/intelligent-collector/why-do-we-collect-things.s?article=collect.
Environmental Conscience. (2017). Pros and Cons of Collecting. Retrieved from https://environmental-conscience.com/collecting-pros-cons/.A
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at whether or not you should quit drinking coffee.
Written By: Sophie Sumpter | https://www.instagram.com/sorosum/
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we listen to an episode of the Market Adventures podcast on how to improve your successful trades in the stock market.
Spotify: https://open.spotify.com/show/3gSOqMEZ2d1x6RVfE2R5Tp
Apple: https://podcasts.apple.com/us/podcast/market-adventures-the-journey-to-financial-freedom/id1517089013
Website: http://marketadventures.fm
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at how to build self control
Written By: Samridhi Jain | https://www.instagram.com/samridhiii__/
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Sponsored By: http://blinkist.com/tinyleaps Instagram: http://instagram.com/tinyleaps Twitter: http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes Resources: https://www.verywellmind.com/psychology-of-self-control-4177125 https://www.psychologytoday.com/intl/basics/self-control https://www.forbes.com/sites/francesbridges/2018/06/28/5-ways-to-improve-self-control/ https://www.inc.com/jeff-haden/the-science-of-self-control-6-ways-to-develop-grea.html
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at how laughter can be a form of yoga!?
Spotify: https://open.spotify.com/show/6yOKIIeTaAadqTsmroRuPS
Apple: https://podcasts.apple.com/us/podcast/id1555659782
Website: http://happybrain.fm
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at the process of letting go of control.
Written By: Sophie Sumpter | https://www.instagram.com/sorosum/
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Sponsored By: http://organifi.com/tinyleaps
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
Resources:
Catherine Beard. (2016). 3 Simple Tips to Tame Your Inner Control Freak. The Blissful Mind. Retrieved from https://theblissfulmind.com/letting-go-control/.
Dr. Amy Johnson. (2020). Let Go of Control: How to Learn the Art of Surrender. Tiny Buddha. Retrieved from https://tinybuddha.com/blog/let-go-of-control-how-to-learn-the-art-of-surrender/
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at why happiness is such a difficult thing to find in our lives.
The Problem
Happiness is one of those things that is constantly out of our grasp. We all chase it, at least to some extent. But quickly realize that the more you chase it, the less likely you are to find it.
In the U.S. there is a cultural obsession with happiness. It’s treated like a product that can be sold. Download this app, try this pill, drink this supplement, listen to this music. At the core of this industry is a universal truth…
Everyone wants happiness, but no one knows how to get it.
Digging Deeper
The term Happy is defined as “feeling or showing pleasure or contentment”. Happiness therefore is the state of feeling or showing pleasure or contentment.
I think this is part of where the problem starts. By viewing happiness as a state to enter or exit. We create the expectation that it’s something we can attain. Happiness is just around the corner if we just solve for it the way we would a math problem. 2X + Y = Happy...all we have to do is figure out what X and Y stand for and blamo...we’re happy right?
Well, I don’t need to tell you how wrong that is. You’ve probably experienced it for yourself.
The Solution
Well there are a few things we need to change in order to capitalize on this powerful ability and actually experience more happiness as a result.
- We need to change our language around happiness. It’s not a state of being. It’s not something we can enter and leave if we just work hard enough. Happiness exists in a moment. It’s fleeting. In many ways, joy is a better word to use. Happiness is something we get to experience for the brief moment in between something good happening, and our Hedonic Adaptation kicking in. This is why improving your ability to be in the moment and be present is a critical step to experiencing happiness. Without that ability, you’ll miss all of those little moments where happiness is waiting for you.
- We need to stop making decisions based around what will make us happy. Again, happiness is not a state of being. It’s the fleeting moments. We experience happiness and joy as we do precisely because it goes away. The moment we adapt to it, it’s gone, but the contrast between the two states makes it clear what just happened. With that said, making decisions based on what will make us happy doesn’t make any sense. Because all decisions that have positive outcomes will make us happy in the moment and will become normal afterwards. That’s how things work. I’m not saying that we shouldn’t pursue passions or choose paths that are good for us. What I’m saying is that whether or not this decision will lead to happiness is the last thing you should be considering.
- Finally, and I touched on this in the first point, we need to improve our ability to be present and experience those fleeting moments. Happiness exists for a brief period of time. Our ability to experience it comes down to whether or not we can be present enough for that time. By meditating, journaling, doing yoga, practicing gratitude, or any other tool to improve our focus and presence we will also allow ourselves to experience more happiness in our lives. Not because there is any new happiness to be found, but because we can experience the happiness that is already there.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we listen to an episode of the Market Adventures podcast on how to get into the stock market.
Spotify: https://open.spotify.com/show/3gSOqMEZ2d1x6RVfE2R5Tp
Apple: https://podcasts.apple.com/us/podcast/market-adventures-the-journey-to-financial-freedom/id1517089013
Website: http://marketadventures.fm
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at how to navigate grief.
Written By: Lisa Hagan | https://www.instagram.com/lisalee_wellnesswarrior/
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Sponsored By: http://trycaliper.com/tinyleaps | tinyleaps
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
Resources:
https://psychcentral.com/lib/the-5-stages-of-loss-and-grief#4.-Depression
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about how to take feedback positively.
Written By: Samridhi Jain | https://www.instagram.com/samridhiii__/
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Sponsored By: http://greenchef.com/90tinyleaps
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
Resources:
https://uwaterloo.ca/centre-for-teaching-excellence/teaching-resources/teaching-tips/assessing-student-work/grading-and-feedback/receiving-and-giving-effective-feedback
https://social.hays.com/2019/02/04/receiving-feedback-work/
https://www.thebalancecareers.com/receive-feedback-with-grace-and-dignity-1916643
https://buffer.com/resources/how-to-give-receive-feedback-work/
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at the Cold Showers episode of Happy Brain. Find Happy Brain on your favorite podcasting app today and click subscribe or follow.
Spotify: https://open.spotify.com/show/6yOKIIeTaAadqTsmroRuPS
Apple: https://podcasts.apple.com/us/podcast/id1555659782
Website: http://happybrain.fm
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about how to improve your planning skills.
Written By: Samridhi Jain | https://www.instagram.com/samridhiii__/
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Sponsored By: http://greenchef.com/90tinyleaps
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
Resources:
https://www.entrepreneur.com/amphtml/350045
https://medium.com/the-mission/the-planning-fallacy-why-you-miss-your-deadlines-and-what-to-do-about-it-db5e162307b7
https://www.actitime.com/project-time-estimation/planning-fallacy/
https://www.achieveit.com/resources/blog/the-planning-fallacy-how-to-avoid-becoming-a-victim
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about how to learn and practice financial discipline.
Written By: Sophie Sumpter | https://www.instagram.com/sorosum/
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Sponsored By: http://organifi.com/tinyleaps
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
Resources:
Jim Akin. (2019). What is Credit? Experian.
Retrieved from https://www.experian.com/blogs/ask-experian/credit-education/faqs/what-is-credit/.
Laura Adams. (2018). 5 Clever Ways to Stay Financially Disciplined in the New Year. US News Money.
Retrieved from https://money.usnews.com/money/blogs/my-money/articles/2018-01-12/5-clever-ways-to-stay-financially-disciplined-in-the-new-year.
Jason Cabler. (2014). 9 Tips for Creating Discipline with Money. Financial Freedom.
Retrieved from https://www.cfinancialfreedom.com/9-tips-creating-discipline-with-money/.
Rachel Ritlop. (2020). What is Financial Discipline? The Confused Millennial.
Retrieved from https://www.theconfusedmillennial.com/financial-discipline-with-money/.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, Heather Parady from the Happy Brain podcast talks about the 6 Second Kiss.
Podcast Website: http://happybrain.fm
Podcast Instagram: http://instagram.com/happybrainfm
Apple Podcasts: https://podcasts.apple.com/us/podcast/id1555659782
Spotify: https://open.spotify.com/show/6yOKIIeTaAadqTsmroRuPS
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at how society affects your personal development, and what you can do about it.
Written By: Sophie Sumpter | https://www.instagram.com/sorosum/
Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/
Sponsored By: http://blinkist.com/tinyleaps
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
Website: http://tlbc.co/tiny-leaps-big-changes
Resources:
USDHH. (2020). Social Determinants of Health. Retrieved from https://health.gov/healthypeople/objectives-and-data/social-determinants-health.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at how to deal with trauma.
Written By: Lisa Hagan | https://www.instagram.com/lisalee_wellnesswarrior/
Sponsor: http://brightcellars.com/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Listen to Happy Brain:
Spotify: https://open.spotify.com/show/6yOKIIeTaAadqTsmroRuPS
Apple: https://podcasts.apple.com/us/podcast/id1555659782
In this episode, we look at sustainable living and how it can support your personal development goals.
Sponsor: http://tinyleapsplus.com
Writer: https://www.instagram.com/sorosum/
Resources:
Academic Impact. (2020). Sustainability. United Nations.
Garrett Hardin. (2000). Tragedy of the Commons. The Library of Economics and Liberty.
Environmental Science. (2020). What is Sustainability and Why is it Important? Environmental Science Organization.
Anne Marie Bonneau. (2019). Zero Waste Chef. Happy Mindful Magazine.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at how to better manage emotional saturation.
Sponsor: http://tinyleapsplus.com
Writer: Lisa Hagan | https://www.instagram.com/lisalee_wellnesswarrior/
Instagram: http://instagram.com/tinyleaps
Twitter: http://instagram.com/tinyleaps
Website: http://tinyleaps.fm
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at how effort affects the results your get in studying and in life.
Sponsor: http://blinkist.com/tinyleaps
Writer: Samridhi Jain | https://www.instagram.com/samridhiii__/
Instagram: http://instagram.com/tinyleaps
Twitter: http://instagram.com/tinyleaps
Website: http://tinyleaps.fm
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at 2 strategies to calm yourself down when stressed or anxious.
Sponsor: http://brightcellars.com/tinyleaps
Resources:
https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response
https://www.pocketcoach.co/blog/8-types-of-pranayama-breathing-and-their-benefits/
https://www.healthline.com/health/duchenne-smile
https://www.psychologicalscience.org/news/releases/smiling-facilitates-stress-recovery.html
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at the job market in 2021 and beyond.
Sponsor: http://greenchef.com/tinyleaps90
Writer: Sophie Sumpter | https://www.instagram.com/sorosum/
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at dealing with your mental health.
Sponsor: http://blinkist.com/tinyleaps
Writer: https://www.instagram.com/samridhiii__/
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at a unique strategy for improving your focus.
Sponsor: http://blinkist.com/tinyleaps | TINYLEAPS
Writer: Samridhi Jain https://www.instagram.com/samridhiii__/
Editor: Sophie Sumpter https://www.instagram.com/sorosum/
Resources
https://www.uxbeginner.com/tut-33-the-doorway-effect-what-is-designops-and-getting-users-to-use-your-product-less/#:~:text=The%20Doorway%20Effect%20explains%20why,the%20environment%20we're%20in.
https://www.bbc.com/future/article/20160307-why-does-walking-through-doorways-make-us-forget
https://www.scientificamerican.com/article/why-walking-through-doorway-makes-you-forget/
https://news.nd.edu/news/walking-through-doorways-causes-forgetting-new-research-shows/
https://www.cc-global.com/blog/2017/pointing-and-calling-a-unique-japanese-method-in-transit-safety
https://gesrepair.com/pointing-and-calling/
https://www.flightsafetyaustralia.com/2018/01/point-it-call-it-get-it-right/#:~:text=In%201994%2C%20the%20Japanese%20Railway,2.38%20errors%20per%20100%20actions.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at how rest can be productive.
Writer: Sophie Sumpter | https://www.instagram.com/sorosum/
Sponsor: http://blinkist.com/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at how to find healing in nature.
Sponsor: www.trycaliper.com/tinyleaps | code: TINYLEAPS
Writer: Lisa Hagan | https://www.instagram.com/lisalee_wellnesswarrior/
Resources:
Levels of Nature and Stress Response (nih.gov)
Experience of Nature
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at some date ideas for Valentine's Day.
Sponsor: www.brightcellars.com/tinyleaps
Instagram: http://instagram.com/tinyleaps
Twitter: http://twitter.com/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at the value of playing video games.
Sponsor: www.get-base.com/tinyleaps
Writer: Sophie Sumpter | https://www.instagram.com/sorosum/
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at the power of retrospection.
Sponsor: Tiny Leaps Plus | http://tinyleapsplus.com
Writer: Lisa Hagan | https://www.instagram.com/lisalee_wellnesswarrior/
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at some tiny ways to burn excess fat.
Sponsor: Head over to www.takecareof.com and enter the code tinyleaps50 to get 50% off.
Writer: Samridhi Jain | https://www.instagram.com/samridhiii__/
Editor: Sophie Sumpter | https://www.instagram.com/sorosum/
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at how to get better at communication.
Sponsor: Just Thrive is offering my listeners 15 percent off Sitewide!
Go to just thrive health dot.com today and enter code “TLBC” to take advantage of this incredible savings and to learn more
Writer: Samridhi Jain https://www.instagram.com/samridhiii__/
Editor: Sophie Sumpter https://www.instagram.com/sorosum/
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at how to pick a therapist.
You're Too Good to Feel This Bad is available in paperback, e-reader, and audio format. Get in on Amazon.
https://www.amazon.com/Youre-Too-Good-Feel-This/dp/0578643421/ref=sr_1_1_sspa
Writer: Samridhi Jain https://www.instagram.com/samridhiii__/
Editor: Sophie Sumpter https://www.instagram.com/sorosum/
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at a unique approach to thinking about your food.
Written By: Sophie Sumpter | https://www.instagram.com/sorosum/
Get 20% off your first order when you use promo code TINYLEAPS at TRY CALIPER DOT COM SLASH TINYLEAPS.
Sources
Elaine Watson. (2013). No Such Thing as Bad Foods, Only Bad Diets. Leatherhead Food Research. Retrieved from https://www.foodnavigator-usa.com/Article/2013/02/11/Is-the-there-is-no-such-thing-as-bad-foods-only-bad-diets-argument-helpful.
Andy Martin. (2017). 7 Components of a Balanced Diet. Stonebridge College. Retrieved from https://www.stonebridge.uk.com/blog/nutritional-sciences/7-components-balanced-diet.
Intuitive Eating. (2019). 10 Principles of Intuitive Eating. The Original Intuitive Eating Pros. Retrieved from https://www.intuitiveeating.org/10-principles-of-intuitive-eating/.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we speak with Lola Priego from Base about why measuring your progress matters.
Get 20% off your first month: http://get-base.com/tinyleaps | code: tinyleaps
Base Instagram: http://instagram.com/get_base
Lola's Twitter: https://twitter.com/Lolitapriego
In this episode, I bring on my friend Damona Hoffman to help you navigate the world of dating.
Subscribe to her podcast: https://damonahoffman.com/dates-mates-podcast/
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we explore stress as an addiction.
Sponsor: http://curology.com/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at the importance of gut health, the microbiome, and learn about how probiotics can help improve our lives.
Sponsor: http://justthrivehealth.com | code: TLBC
In this episode, we learn to effectively manage our anger.
Sponsor: Too Good to Feel This Bad
https://www.amazon.com/Youre-Too-Good-Feel-This/dp/0578643421
Writer: Samridhi Jain | https://www.instagram.com/samridhiii__/
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at why we need to stop chasing the extraordinary.
Sponsor: http://greenchef.com/tinyleaps90
Written By: Lisa Hagan | https://www.instagram.com/lisalee_wellnesswarrior/
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at how to practice forgiveness.
Sponsor: http://tinyleapsplus.com
Written By: Sophie Sumpter | https://www.instagram.com/sorosum
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at some lessons learned from the pandemic so far.
Sponsor: http://tinyleapsplus.com
Written By: Samridhi Jain https://www.instagram.com/samridhiii__/
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at long distance relationships.
Tiny Leaps Plus: http://tinyleapsplus.com
Writer: https://www.instagram.com/sorosum/
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at the last 5 years of tiny leaps.
Sponsor: http://tinyleapsplus.com
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at a better way to learn information.
Writer: Samridhi Jain | https://www.instagram.com/samridhiii__/
Resources
How to combat the forgetting curve;
https://elearningindustry.com/forgetting-curve-combat
Research on high and low utility techniques of studying and memorization;
https://journals.sagepub.com/doi/abs/10.1177/1529100612453266
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at how to embrace your inner child.
Sponsor: http://tinyleapsplus.com
Writer: Sophie Sumpter | https://www.instagram.com/sorosum/
Sources:
Jacobson, Sheri. (2020). “What is the inner child?” Harley Therapy. Retrieved from https://www.harleytherapy.co.uk/counselling/what-is-the-inner-child.htm.
Cooke, Bob. (2020). “Transactional Analysis and Ego States.” Manchester Institute for Psychotherapy. Retrieved from https://mcpt.co.uk/transactional-analysis-and-ego-states/.
Aiyana, Shelena. (2019). “How to Do Inner Child Work for Healing Trauma and Self Acceptance.” Rising Woman. Retrieved from https://risingwoman.com/inner-child-work-healing-trauma-self-acceptance/
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at how to defeat perfectionism.
Written By: https://www.instagram.com/lisalee_wellnesswarrior/
Sponsor: http://tinyleapsplus.com
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about scarcity and impulse buying.
Written By: Samridhi Jain | https://www.instagram.com/samridhiii__/
Sponsor: http://tinyleapsplus.com
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at how to slow down time and get more from your day.
Sponsor: http://tinyleapsplus.com
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at how to improve mental strength.
Written By: Samridhi Jain
Sponsor: http://tinyleapsplus.com
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at 3 things you can focus on to find more happiness.
Sponsor: http://tinyleapsplus.com
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at how to deal with heartbreak.
Sponsor: http://neuyear.net/tinyleaps coupon: tinyleaps
Written By: Sophie Sumpter https://www.instagram.com/sorosum/
The Problem
Heartbreak. It’s universal and may happen many times over the course of our lives, but that doesn’t stop it from being any less painful. Whether it’s the loss of a loved one, the death of a beloved pet, a divorce or break up, or the end of a friendship, heartbreak is consistently, across the board, downright awful. It’s the dreadful catch-22 of human existence: getting to experience the beauty of love puts us at risk of experiencing great loss of this love. Heartbreak doesn’t get “easier.” There is no suit of armor that we can put on to protect us from it, but there are tools that we can implement to help us make it through the many tumultuous stages of grief -- tools that we can use to heal.
Digging Deeper
According to a 2010 study published in the Journal of Neurophysiology, the brain registers heartbreak similarly to how it registers physical pain (Fisher, 2010). This can be partly attributed to the different hormones that are released when we experience a heartbreaking event. When we love someone or something, our brain is flooded with those “feel good” hormones: dopamine and oxytocin (Queensland Gov, 2019). Instead, we experience higher levels of cortisol: the stress hormone. Cortisol is integral in the body’s fight or flight response, which is why we are more likely to experience negative physical side effects when we go through heartbreak such as appetite change, anxiety, nausea, acne, or rapid heart beat (Queensland, 2019). It’s as if your body is experiencing a shock to its core.
The Solution
Psychologist Guy Winch (2018) describes heartbreak not as a journey, but as a fight. This is especially true when experiencing romantic heartbreak. The Kubler-Ross model of the five stages of grief first highlights “denial” (Psycom, 2020). This is the stage in the break up where we attempt to fill in the blanks and make up scenarios in our head to explain why the break up happened. What did you miss? What could you have done differently? It may also be at this stage where some simply refuse to accept the reality for what it is. To begin your fight it is imperative that you accept the truth. What has happened is now over.
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In this episode, we look at how fear is used as a tool to influence your decisions and what you can do about it.
Sponsor: http://neuyear.net/tinyleaps coupon: tinyleaps
The Problem
- Human beings are weak both emotionally and physically
- As a species we started out at the bottom of the heap
- Through the continued development of our brain we were able to get stronger
- Now we rule the planet, but the fear is still there
- That fear can be harnessed to create environments where control is easier
Digging Deeper
- The amygdala is the part of the brain that handles fear responses. It also handles the fight or flight response.
- Logical thinking and processing happens in higher levels of the brain
- It’s said that before we can think about something logically, we first have to process it emotionally.
- That processing determines if we are in danger or not, if the information is relevant or not...etc.
- So when something triggers a fear response, we often don’t ever get to the logical thinking piece of the equation. We just react.
- This creates an opportunity for those who may want us to act in certain ways. Vote in certain ways.
- This is why so much of politics is fear based
- The other party is trying to take something away from you
- The other guy isn’t going to protect you
- The other group is out to get you
- This is also why so much of politics is identity based
- We are Americans, we don’t take handouts
- We work hard for everything we have
- This is why advertising is often fear based as well
- That problem you’re dealing with is actually worse than you think
- It could lead to this unless you pay us
- The core of the message is always the same “some kind of harm is coming for you or your loved ones and the only way out is to do what we say”
- It’s the same strategy that the mafia uses in movies to sell their insurance. “What a nice place, it’d be a shame if something happened to it”
- So what can we do?
The Solution
- The answer is always to slow down our response
- More information is useless, the problem isn’t that we don’t have access to information, it’s that we aren’t processing information correctly.
- The fear response is immediate and comes before the logical response.
- Appealing to logic or reason isn’t going to change the reaction
- Instead we have to add time to the situation
- Create an environment where we can have the initial fear response, but then take time to allow our logic centers to catch up
- This is the value of things like the 24 hour rule. Where if you want to buy something nom-essential you should wait 24 hours before making the decision.
- Those 24 hours gives your logic centers time to catch up so that you don’t make a decision emotionally
- The same can be done with fear. When you receive a message from someone (a brand, a politician, a friend...etc) that appeals to fear responses, take it in, experience your fear response, but make no decisions until you’ve had time to catch up logically and apply critical thinking.
- If you can do this, you’ll be able to make better decisions for your life
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In this episode, we look at the value of affirmations.
Written By: Lisa Hagan
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In this episode, we look at two approaches to building a habit.
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In this episode, we look at a simple system for increasing your productivity.
Written By: Samridhi Jain
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In this episode, I share the most recent episode of the Market Adventures podcast.
Like the show? Search Market Adventures wherever you get your podcasts and hit subscribe.
Spotify: https://open.spotify.com/episode/5AMIS3gablfrWEQrXEIjgB?si=_J9DIyOgR7KWcq2gXBMnrA
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In this episode, we look at how to set good boundaries in our relationships.
Written By: Sophie Sumpter | https://www.instagram.com/sorosum/
Join Tiny Leaps Plus: http://tinyleapsplus.com
The Problem
Boundary: a limit, dividing line, or border separating two or more objects. When physical, boundaries are obvious. It’s a line in the sand. It’s a double yellow line separating traffic. But what about boundaries that we can’t see or touch?
We can think of these boundaries as metaphysical, but is it possible that they are just as important as the physical ones? Today, we’re going to be exploring what boundaries look like in the context of relationships.
When we think of establishing boundaries with the people that we love, it can be scary. In some ways, it may feel like we’re being unfair and hurtful to them, especially when we have gotten so accustomed to living life without boundaries.
Living, and loving others, without boundaries may look something like this: You’ve just come home from a long day at work. You’re burnt out, tired, and just want to climb into bed. As you’re getting ready to finally rest from your day from hell, your phone starts buzzing. It’s a close friend in near crisis mode, expecting that you’ll be ready to pick up at the first ring and give stellar advice. You answer, like you’ve done countless times before, and talk for an hour while silently cursing yourself in your head for picking up the phone.
Digging Deeper
Establishing boundaries in relationships gives us permission to say “no.” It’s common to fear this, especially if we are prone to people-pleasing. When we develop a codependent relationship with another person, whether it’s a friend, parent, or partner, we may develop the idea that if we say “no” to this person, they will leave us or love us less.
In reality, you are worthy of being loved as a whole and individual person, regardless of whether or not you are constantly available to someone. You are worthy of being loved because of who you are, not because of what you can do for someone.
The Solution
To begin, we want to ask ourselves “why?” Why do we want to start establishing boundaries with our loved ones? Each relationship in your life likely has a different reason for needing boundaries, but think of one in particular where you’d like to begin.
Once we know where we’d like to begin, it’s time to decide what it is that we actually want from this relationship… and really think. What is it that you get out of having this person in your life? How do they bring joy to your life? In what ways? Decide what the specific boundaries are that you’d like to set. Maybe you only answer your friend’s phone calls when you have spare time and YOU want to catch up, not when they call to vent to you every night.
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In this episode, we look at why happiness is such a difficult thing to find in our lives.
Sponsor: www.joinfightcamp.com/changes
The Problem
Happiness is one of those things that is constantly out of our grasp. We all chase it, at least to some extent. But quickly realize that the more you chase it, the less likely you are to find it.
In the U.S. there is a cultural obsession with happiness. It’s treated like a product that can be sold. Download this app, try this pill, drink this supplement, listen to this music. At the core of this industry is a universal truth…
Everyone wants happiness, but no one knows how to get it.
Digging Deeper
The term Happy is defined as “feeling or showing pleasure or contentment”. Happiness therefore is the state of feeling or showing pleasure or contentment.
I think this is part of where the problem starts. By viewing happiness as a state to enter or exit. We create the expectation that it’s something we can attain. Happiness is just around the corner if we just solve for it the way we would a math problem. 2X + Y = Happy...all we have to do is figure out what X and Y stand for and blamo...we’re happy right?
Well, I don’t need to tell you how wrong that is. You’ve probably experienced it for yourself.
The Solution
Well there are a few things we need to change in order to capitalize on this powerful ability and actually experience more happiness as a result.
- We need to change our language around happiness. It’s not a state of being. It’s not something we can enter and leave if we just work hard enough. Happiness exists in a moment. It’s fleeting. In many ways, joy is a better word to use. Happiness is something we get to experience for the brief moment in between something good happening, and our Hedonic Adaptation kicking in. This is why improving your ability to be in the moment and be present is a critical step to experiencing happiness. Without that ability, you’ll miss all of those little moments where happiness is waiting for you.
- We need to stop making decisions based around what will make us happy. Again, happiness is not a state of being. It’s the fleeting moments. We experience happiness and joy as we do precisely because it goes away. The moment we adapt to it, it’s gone, but the contrast between the two states makes it clear what just happened. With that said, making decisions based on what will make us happy doesn’t make any sense. Because all decisions that have positive outcomes will make us happy in the moment and will become normal afterwards. That’s how things work. I’m not saying that we shouldn’t pursue passions or choose paths that are good for us. What I’m saying is that whether or not this decision will lead to happiness is the last thing you should be considering.
- Finally, and I touched on this in the first point, we need to improve our ability to be present and experience those fleeting moments. Happiness exists for a brief period of time. Our ability to experience it comes down to whether or not we can be present enough for that time. By meditating, journaling, doing yoga, practicing gratitude, or any other tool to improve our focus and presence we will also allow ourselves to experience more happiness in our lives. Not because there is any new happiness to be found, but because we can experience the happiness that is already there.
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In this episode, we look at the benefits of trying yoga.
Written By: Lisa Hagan | https://www.instagram.com/lisalee_wellnesswarrior/
Join Tiny Leaps Plus: http://tinyleapsplus.com
The Problem
Our world is one that, if enabled, will take us on an endless race with no pause for breath.
There is always change. There is always a challenge. There is always a climb. But in this process there is one thing we all should be searching for, stillness.
That moment where we pause and everything else falls away. How often do we allow ourselves such a luxury? How long can you allow yourself to pause without guilt creeping in?
The blunt reality is that if we do not allow for these spaces in our lives we will burn out. This is a fact. If you picture yourself as a cup full of water, going nonstop without taking those pauses is like pouring out from your cup without taking a moment to replenish your supply.
Does this image sound familiar?
Digging Deeper
The social benefits of yoga are readily apparent. As a practice it invites us to find spaces in
our body and movement. It prompts us to stretch and elongate our capacity. In its purest
form, mainstream yoga in our present world, is an exploration of how the human body can
move.
But if we explore beyond the physiological capacity it allows, and dig deeper to the
metaphorical invitation the practice enables. With this view yoga can become a moving form of meditation. Not pushing when your body needs space, giving yourself the grace of time to find more, allowing yourself moments of both stillness and movement.
The Solution
If you’re ready to give it a shot here’s the next step.
- Set an alarm half an hour earlier. This additional time is needed to frame our mindset.
- Find a space in your home.
- Dress comfortably.
- Sit on the floor or a mat if you have one.
- Stand slowly, breathing deeply as you do.
- Try a specific pose, you can find these with a simple google search.
- Combine 2 or 3 in a sequence.
Whether you are doing a guided yoga flow, or sitting in stillness, listen to your mind and recognise what your body is feeling. When you get into a position, focus on your breathing.
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In this episode, we look at why to do lists don't work as well as they could.
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In this episode, we look at how to beat your phone addiction and other digital distractions.
Sponsor:
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Today's Episode Was Written By: Samridhi Jain | https://www.instagram.com/samridhiii__/
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In this episode, we speak with Xavi De Guzman about why motivation is detrimental to success.
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In this episode, we speak with Xavi De Guzman about his career and finding certainty.
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In this episode, we look at the 4 stages of a relationship.
Written By: Sophie Sumpter | https://www.instagram.com/sorosum/
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In this episode, we talk about being more productive.
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In this episode, we look at why we need to change our language around luck.
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In this episode, we look at improving your goal setting process.
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In this episode, we look at why you shouldn't set a goal or resolution for 2021.
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In this episode, I share 3 relationship podcasts I think you need to be listening to.
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In this episode, we look at how to stop reacting emotionally to tough situations.
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The Problem
You’ve probably heard before that humans are emotional creatures who make decisions based purely on feeling and then try to justify it afterwards with logic.
This isn’t a new idea, it’s one that I’ve shared on this podcast in the past and it’s one that many others have discussed as well.
This isn’t by accident. There are a few different ways that we process information but things tend to start with the amygdala (or the croc brain as some call it). This is the part of the brain that most if not all species have.
Digging Deeper
Before we can talk about fixing the issue we need to better understand what is going on. As I mentioned earlier, the Amygdala's job is to process information before it gets to the prefrontal cortex.
With that said, when something gets to the Amygdala we aren’t actually make a decision on the information. Afterall, the definition of a decision is
“A conclusion or resolution reached after consideration”
In order to make a decision we need to think about something. That’s not what the Amygdala does.
The Solution
The answer is simply to slow the situation down. We now know that changing the immediate emotional reaction is a tough task. This is because the Amygdala’s job is to create an autonomic response to the information it receives.
So don’t waste any time beating yourself up because you had an immediate negative response to something. Yes, logically you know that it’s not a real issue, but your brain never had a chance to process that. It’s okay.
So since we can’t change that autonomic response, our only choice is to slow down the external situation. This gives us time to push back against the autonomic response and create a better response.
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In this episode, we look at how to improve your sleep cycle.
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Here’s a good way to start the show...
Why do you need to improve your sleep cycle in the first place? Improving your sleep cycle is actually going to make you more productive, you will have more energy and can get quality work done. It is one of the best ways to optimise your health. Research has shown that poor quality sleep has negative effects on your body, hormones, performance and even brain function! With all that being said why wouldn't you want to improve your sleep cycle?
So let's dive right into the strategies
Today's Episode Was Written By: Samridhi Jain | https://www.instagram.com/samridhiii__/
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In this episode, we look at why smoking is so much easier than working out.
Sponsor: http://andstillivote.org
The Problem
We all know the “right” things to do. If you want to lose weight, eat better and exercise. If you want to get out of debt, live below your means and save your money. If you want to improve your relationship, create lines of open communication with each other.
Chances are if you have a goal for your life you are also FULLY aware of how to accomplish it. And even if you aren’t 100% positive on the exact formula, you at least know what direction to go in.
And even more, let’s pretend that you have a goal and have absolutely no idea at all how to accomplish it. There are plenty of resources like this podcast, google, or books to help you out.
My point is that we have absolutely no problem figuring out what to do to make progress.
Digging Deeper
Researchers over the years have come up with a reliable theory on how habits are formed. We’ve discussed this in past episodes but as a bit of a refresher, a habit requires 3 things in order to be created.
First it needs a trigger, this is the external thing that your behavior is responding to. Second it needs a behavior, this is the core activity of the habit, finally it needs some kind of reward.
Once the trigger happens, if we take the behavior our brains use a process called Myelination to reinforce the circuitry responsible. This allows the response to the initial trigger to become much faster. We essentially become more efficient in order to use less energy the next time.
The Solution
Honestly this is a difficult question to answer. There is no way to get results from the gym faster. There is no way to reduce the pleasures of engaging in bad habits.
Since we can’t change this dynamic between good habits and bad habits there is really only one thing we can do. Accept that building good habits is going to suck. Like seriously suck. And it sucks for a reason, your brain wants there to be a clear reward from that activity. That’s how it tricks you into doing it. If you work out for long enough you will start to feel that reward in the release of neurochemicals. You’ll start to see that reward in your body. But you’ve gotta make it to that point before you can take advantage of it.
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In this episode, we look at how to be a supportive partner.
Written By: Sophie Sumpter | https://www.instagram.com/sorosum/
Sponsor:
Head over to www.betterhelp.com/tinyleaps and use the discount code tiny leaps to get 10% off your first month. That's www.betterhelp.com/tinyleaps coupon code tiny leaps.
The Problem:
Choosing to share your life with a romantic partner looks different for everyone. Cohabitating, long distance relationships, choosing to have children or not. There are a lot of choices and none of them are necessarily “right” or “wrong”. However, there is one common denominator among every successful relationship: your partner will one day face challenges that are outside of your control and outside of your experience. So how do you support them when you can’t move a roadblock out of their path? Is it even your responsibility to move it?
Digging Deeper:
Throughout the course of your relationship, the type of support that your partner needs may change. Mental illness, chronic pain, cancer, or family deaths name a few of the unpredictable things that may throw your relationship for a loop. According to the National Law Review, stress about finances, parenting disagreements, and household responsibilities are some of the most common challenges faced in relationships. To make things worse, COVID-19 has heightened anxieties leading to an uptick in divorce rates (National Law Review, 2020). According to the New York Post, the number of people seeking divorce from March to June of this year was 34% higher than March to June of 2019 (Rosner, 2020). Newly weds seem to be the demographic seeking divorce at a higher rate than ever before (Rosner, 2020).
The Solution
Supporting your partner through a difficult situation involves first realizing that we all have problems that we go through. This seems like a general statement that we are all aware of, but it’s important to acknowledge and be reminded of. Our partner’s struggles may be similar to or the same problem as the ones we are facing, but their experience is entirely independent of our own. It can be easy to ignore this when we get so caught up in our own day to day struggle. We may experience the exact same thing as another person, such as the pandemic, but no two experiences are exactly the same.
SOURCES:
Medina, Raphael. Supporting Your Partner: Long Term Illness. (2020). Ultimate Love Counseling & Coaching.
Retrieved from https://ultimatelovecc.com.supporting-your-partner-long-term-illness/.
Rosner, Elizabeth. (2020). Divorce Rates Skyrocket in US Amidst Pandemic. New York Post.
Retrieved from https://nypost.com/2020/09/01/divorce-rates-skyrocket-in-u-s-amid-covid-19/.
National Law Review. (2020). Divorce Rates and COVID-19.
Retrieved from https://www.natlawreview.com/article/divorce-rates-and-covid-19.
Cramer, Duncan. (2006). How Supportive Partner May Increase Relationship Satisfaction.
British Journal of Guidance & Counseling.
Retrieved from http://dx.doi.org/10.1080/03069880500483141
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In this episode, we look at how we form habits.
Sponsor: Right now Blinkist has a special offer just for our audience. Go to blinkist.com/TINYLEAPS to start your free 7 day trial and get 25% off of a Blinkist Premium membership.
The Problem
I’ve mentioned on this podcast a number of times that the secret to moving forward is taking consistent action over long periods of time. I’ve also spent an enormous amount of time talking about how taking advantage of the habit system can make it significantly easier to do that.
The process for change becomes really simple when we break it down into these two things.
- You identify the change you want to create
- You figure out the key behavior that will drive it
- You turn that behavior into a habit
- Over time the change occurs
It’s basic, straightforward, and makes sense. But obviously simple and basic aren’t quite enough to create change.
Digging Deeper
You may already know this but let’s quickly cover what exactly a habit is. According to Oxford, a habit is defined as a settled or regular tendency or practice, especially one that is hard to give up.
In other words, they are the things you regularly lean towards doing when faced with a similar situation. This could be something good for you like brushing your teeth or it could be something detrimental like responding negatively to anxiety.
This is an important point. From the brain’s point of view, there is no difference between a good habit and a bad habit. There are just tendencies in our behavior that get reinforced.
So how do habits form? In a response on the website 1440.org Dr. Judson Brewer said this about habits:
“In brain speak, the habit loop needs a trigger, a behavior, and a reward.”
The Solution
Well the first thing to remember is that it doesn’t matter whether you are purposefully building a good habit or accidentally building a bad habit. The process is going to be the same. This means you need to be careful of how you respond to things.
But assuming that we want to purposefully build a good habit, one that aligns with the goals we’ve set, then we simply need to look at the process and try to create those outcomes.
We need a trigger of some kind and we need a similar context. This could be anything, just pick something that you can repeat on a close to daily basis. This is why tools like Habit Stacking, the process of piling a new habit on top of an existing habit work. The existing habit already has a trigger and so you piggy back your new habit with that existing trigger.
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In this episode, we look at why working hard isn't enough to create the life you want.
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In this episode, we look at why failure is such a big problem.
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In this episode, we look at how anxiety might be a habit.
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Resources:
https://www.psychologytoday.com/us/blog/worry-and-panic/201505/how-break-the-habit-being-worried-and-anxious
https://www.anxietycentre.com/FAQ/can-thinking-anxiously-turn-into-a-habit.shtml
https://www.1440.org/blog/is-anxiety-a-habit-talking-with-dr-judson-brewer
https://www.mind.org.uk/information-support/types-of-mental-health-problems/anxiety-and-panic-attacks/causes-of-anxiety
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In this episode, we look at two different approaches to changing behavior and break down which is the “best”.
Get excited because you are now listening to Tiny Leaps, Big Changes.
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In this episode, we look at 3 personal finance podcasts that are worth checking out.
Resources Mentioned:
https://network.tlbc.co/show/market-adventures/
https://www.investingfromthebeach.com/
https://martinisandyourmoney.com/
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In this episode, we look at a bad habit you should try to break asap.
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In this episode, we look at 3 simple ways to stop hitting snooze.
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In this episode, I share 3 habits you should consider building asap.
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In this episode, we look at how your environment affects your day to day behavior.
The Problem
We often make the mistake when trying to develop ourselves and improve our lives by just focusing on the actual behavior change. This matters. Of course if we get ourselves to stop doing something it would lead to some kind of change in our outcome. But it’s not the whole picture.
This is proven by the sheer number of people who commit themselves to development each year only to drop off within a few months.
Here’s how it typically happens. We get excited about the chance to start clean. We set our goals, get some friends involved to hold us accountable, and start taking action.
But yet change doesn’t come. What’s going on?
Resources:
https://philadelphia.cbslocal.com/2016/02/09/new-study-reveals-how-long-new-years-resolutions-usually-last/
https://www.usatoday.com/story/news/nation/2019/01/16/thursday-january-17-day-most-new-years-resolutions-fail/2539402002/
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In this episode, we look at how curiosity can change your life.
Blinkist: http://blinkist.com/tinyleaps
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In this episode, we look at why motivation sometimes doesn't work.
Civil Rights: www.andstillivote.org
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In this episode, we look at whether or not self-help might be holding you back in life.
Join Better Help: http://betterhelp.com/tinyleaps
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In this episode, we look at how to get out of your comfort zone.
Sponsor:
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In this episode, we look at how to grow without leaving people behind.
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In this episode, we look at whether or not you can actually catch up on sleep.
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In this episode, we talk about how to be confident in your goals as you try to create change in your life.
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In this episode, we look at how to stop impulse buying.
Ad: http://blinkist.com/tinyleaps
The Problem
In 2017, Americans spent $240 billion—twice as much as they’d spent in 2002—on goods like jewelry, watches, books, luggage, and telephones, according to the Bureau of Economic Analysis.
Spending on personal care products also doubled over that time period. Americans spent, on average, $971.87 on clothes last year, buying nearly 66 garments, according to the American Apparel and Footwear Association. That’s 20 percent more money than they spent in 2000 adjusted for inflation.
At the same time, Americans are taking up more space. Last year, the average size of a single-family house in America was 2,426 square feet, a 23 percent increase in size from two decades ago, according to the Harvard Joint Center for Housing Studies. The number of self-storage units is rapidly increasing as well. There are around 52,000 such facilities nationally; two decades ago, there were half that number.
Digging Deeper
Why do we buy so much stuff anyway? Research shows there are many reasons why we feel compelled to buy what we really don’t need.
- Buying provides a sense of security of the unknown.
- We get a rush of dopamine over the initial purchase.
- We feel the need to impress – Keeping up with the Joneses.
- Having a kingdom of stuff makes us feel important.
And the one we will talk about today – advertising and its effect on us.
The Solution
So how do we deal with this?
Here are a few ways to get your buying impulse under control.
· Push the pause button in your mind, instead of the buy now button. Logically contemplate what draws you to that product in the first place. Was it the lure of the ad, or do you really need it?
· Quiet your consumer brain. Take a deep breath and let the moment of absolutely having to have this shiny new thing pass.
· Make sure you know and understand that you cannot buy happiness. Happiness does not come from an item. If you are not happy now, nothing you will buy can change that.
· Do the things that will really make you happy. Much of our purchases are done to make us feel better – find another way to feel better. Get up and go for a walk, call a friend, or read a book, or learn a new recipe.
One tangible step: Implement a two day rule. If you are making a purchase that isn’t an absolute necessity, wait two days before purchasing. Doing so can remove you from the initial impulse and allow logic to take over.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we look at cognitive distortions, how they affect your personal growth, and what to do about them.
VOTE: www.andstillivote.org
The Problem:
I am sure this has happened to you. A disagreement with someone you care about, or one negative comment out of 10 other positive ones, and all of a sudden you’re in a spiral of negative thoughts about yourself, the other person and the event itself.
The problem is that these thoughts are more often than not inaccurate. They aren’t a good representation of what actually happened. Further, they are a completely made up representation of the event from the other person’s perspective.
Digging Deeper
Cognitive distortions are biased perspectives we put on ourselves and the world around us. They are patterns of thinking or believing that are irrational and that we unknowingly reinforce over time. These ways of thinking are harmful because, in general, we tend to act in accordance with our beliefs. So if our beliefs are false or inaccurate, naturally our actions will suffer as a consequence. Then those negative actions get reinforced as habits and all of a sudden we spend each day taking the wrong actions and making the wrong choices all because of a simple cognitive distortion.
In 1976, psychologist Aaron Beck first proposed the theory behind cognitive distortions and in the 1980s; David Burns was responsible for popularizing it with common names and examples for the distortions.
The Solution
How can you stop these cognitive distortions?
One way is to reframe the situation. "Reframing is the habit of consciously changing how you feel when you are experiencing an irrational or false thought or belief.” You can ask yourself these questions:
- Is this thought realistic?
- Am I basing my thoughts on facts or on feelings?
- What is the evidence for this thought?
- Could I be misinterpreting the evidence?
- Am I having this thought out of habit?
Let’s take the example above using the cognitive distortion of a mental filter, remember that’s when you filter out all the positive stuff and focus on the negative. In that situation you could stop and think for a moment. Is this really true? Is this comment based in reality at all?
Examine the evidence: Is there anything to back up this person’s comment as fact or is it just one person’s opinion?
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In this episode we look at the role guiding principles play in your personal growth.
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In this episode we look at 3 major reasons to start meditating today. Get excited because this is Tiny Leaps, Big Changes.
Welcome to another episode of Tiny Leaps, Big Changes where I share simple strategies you can use to get more out of your life. My name is Gregg Clunis and in this episode I’m sharing 3 huge reasons to start meditating if you haven’t already.
The Problem
You’ve been told over and over again that you need to start meditating. I’ve brought it up a number of times on this podcast and have tried to drive the point home using as much science, research, and personal experience as I can.
But yet, you still aren’t meditating.
Why is that?
Why Meditation is Important
- We never get quiet time to ourselves
- Increase in grey matter (over long periods of time)
- Better situational emotion management
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In this episode, I share 3 tips to help you get better at meditation. Get excited because this is Tiny Leaps, Big Changes.
Welcome to another episode of Tiny Leaps, Big Changes where I share simple strategies you can use to get more out of your life. My name is Gregg Clunis and in this episode I’m sharing 3 tips to help you get better at meditation and get more from your sessions.
Ad
Speaking of meditation, have you started out October Meditation challenge yet? To celebrate episode 600 of the podcast I’m challenging you to meditate for as many days as possible in the month of October. And to make it even more interesting, each week I’ll be giving away $150 to a random participant.
To enter all you have to do is do a meditation session and post to Instagram as a post or a story. You can post a video, a quick message, a picture of your meditation space...whatever you want. The post must tag the podcast @tinyleaps and it must be about your meditation session.
Then each Friday I’ll be drawing a winner at random from that week’s entries and sending them $150. Easy right? For more details find the podcast over on instagram and check the full post in my highlights.
The Problem
We know the value of meditation, it’s been proven over and over again. In fact I’ve talked about this a lot over the 600 episodes of this podcast so far. But yet even with knowing how good it can be, it’s still hard as hell for most people to pick up as a habit.
On the other hand, the people who DO start and stick to it will regularly sing its praises for creating direct results in their lives.
The Solution
1) Meditation is about making an effort
So the first thing I want to say is that meditation isn’t about sitting perfectly still and finding some inner nirvana. That state is something life long practitioners are working towards but it certainly isn’t their daily experience.
Meditation is actually just about making an effort to be still. It’s about trying, even if it’s in vain, to calm the inner voice and allow thoughts to drift away without you jumping on them.
2) Thoughts will happen, let them pass
The goal isn’t to get rid of thoughts, anxieties, or stresses. Instead if you can create an unattached attitude towards your thoughts and anxiety as they drift by you then you can control your reaction or non-reaction to certain things.
3) Give yourself a center
The final piece of advice is to give yourself some kind of center to return to. The purpose here is to give yourself some kind of anchor so that when your thoughts inevitably pull you in you can find your way back to the middle.
A lot of people recommend the breath for this. By focusing on your breath you give yourself permission to ignore the drifting thoughts. It also is easy to find when you drift.
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In this episode, we talk about managing your time like a budget. Get excited because this is Tiny Leaps, Big Changes.
Welcome to Tiny Leaps, Big Changes where I share simple strategies you can use to get more out of your life. My name is Gregg Clunis and, in this episode, we will be discussing the positive benefits of managing your time like a budget.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I announce our 30 Days to Big Changes kick off challenge and explain how you can win $150 in October.
Full details here: https://www.instagram.com/stories/highlights/17896131397609693/
To celebrate episode 600 of the podcast I want to give away $600 in October. So I decided to launch a challenge. The goal is for you to meditate as many days as possible in October. It doesn't matter if you are new to meditation or a seasoned pro.⠀
⠀
Here's how it works:⠀
- To enter the giveaway you must post about your meditation session on Instagram. ⠀
⠀
- For an entry to be valid you must follow and tag the podcast @tinyleaps in your story or in your post. Your post must be about the ⠀
challenge in order to count as an entry.⠀
⠀
- Drawings will be done on the 9th, 16th, 23rd, and 30th of October. There will be 1 winner each week who will receive a $150 Visa Gift Card or equivalent.⠀
⠀
- You may gain up to 1 entry per day towards that week’s drawing.⠀
⠀
- If you win the drawing during any of the weeks your entries will not be valid in future weeks. You can only win once.
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In this episode, we look at the role that friction plays in personal development.
Sponsor: http://blinkist.com/tinyleaps
The Problem:
How many times have you thought to yourself, “I can’t seem to stop drinking soda, I just don’t have the willpower” Or maybe you blame it on a “sweet tooth.” Or you’ll say something like “If I weren’t so lazy, I would exercise more.”
Statements like this, whether we intend them to or not, reinforce an idea that our bad habits are determined by a set of characteristics we were born with. Our habits are fixed because “that’s just how I am.”
Let me make something clear – you were not born lazy, or unorganized, or with a sweet tooth. You developed those attributes later in life through a combination of factors but they are not inherently a part of who you are.
This means you can break them.
Digging Deeper
In 1936 Kurt Lewin formulated the statement: “Behavior is a function of the Person in their Environment.”
Lewin, who earned the unofficial title the founder of Social Psychology, was a German American psychologist born in 1890.
Lewin took a complex subject – what drives human behavior - and broke it down into one sentence. “Behavior is a function of the Person in their Environment.”
It is a formula for understanding how positive life changes can come about and highlights just why bad habits can be difficult to break.
So if behavior is a function of the Person in their Environment then there are two things that can be changed. The Person or the Environment.
The Solution
Whatever habit you want to change, one way to start is to look at how you could either increase or decrease the amount of effort, or friction, it takes to make it happen.
In this way you do not have to rely on willpower and can instead tap into the power of our unconscious behaviors.
We may take the brain for granted on a day to day basis but it uses an enormous amount of energy. This is why our brain takes tasks and turns them into habits. By shifting the burden over to the sub-conscious we use less energy while still allowing those tasks to be accomplished.
QOTD: What was the last show you binged on netflix or another platform? -> http://instagram.com/tinyleaps
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In this episode, we look at Mise En Place, what it means, and how it can help you change your life.
The Problem
Feeling unorganized and unable to get everything done in a day is pretty common. In fact, Americans spend nearly $10 billion a year on self-help and organization products - according to Marketplace Enterprises. Thats billions – with a B
Yet according to the Wall St Journal office workers waste an average of 40% of their workday. Not because they aren’t motivated, but because they were never taught organizing skills to cope with the increasing workloads and demands.
Digging Deeper
To find this guiding principle we are going to turn to an industry you might not expect. Restaurants.
Have you ever heard of Mise-en-place?
It’s a French phrase that roughly translates to “everything in its place.” You may have heard this term on the many reality cooking shows.
And while useful to help chefs create awe-inspiring meals we can learn a great deal about how to achieve more in our own lives by looking at this principle.
The Solution
For every hour of planning, 3 to 4 hours are saved from redundancy, waiting for information, not being prepared and poorly managed tasks.
Imagine setting your work and household up so that you develop deeply ingrained habits – you put your pen back in the same spot after each use. No more hunting for car keys, or shoes, or deciding what to take to lunch during the work week. Lose the frustration of trying to keep up with projects.
How can mise-en-place do this for you? First thing to wrap your head around is that mise-en-place is not just a list of items to do. It’s a mindset on being prepared for and being focused on the task at hand.
QOTD: On a scale of 1 to 5 how cluttered is your work space? -> http://instagram.com/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at one simple strategy to improve your memory.
Sponsor:
Head over to www.betterhelp.com/tinyleaps and use the discount code tiny leaps to get 10% off your first month.
The Problem
There are often really important things we need to remember in our day to day lives. These can be minor like remembering to take out the trash or a bit more serious like remembering your anniversary. Regardless of what it is you need to remember though it’s not always easy to do so.
Digging Deeper
The first thing we need to better understand is what our options are when it comes to memory. There are three main categories of memory:
- Long term memory
- Short term memory
- Working memory
The Solution
So how do we use this knowledge to better remember things that are important but not critical?
The answer comes in two steps:
- Encoding
- Memory Recall
QOTD: What is your best memory trick? -> http://instagram.com/tinyleaps
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In this episode, we look at 3 simple questions to ask to find your first steps.
Sponsor:
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The Problem
Personal development is difficult. We know that taking action consistently is the key to getting results, but there is so much to consider even before we get to the “taking action” part of things.
What should we even take action on? How do we turn our goals into action in the first place? What do we do when we get stuck?
Digging Deeper
Part of the reason this happens is because of how complex personal development has gotten. Between all of the books, apps, podcasts, facebook groups, email lists, blogs...etc that are out there this industry has gotten very loud.
Everyone has their own process and their own method for helping you create change and solve your problems. And while, on the surface, this might seem like a good thing, it ultimately leads to a lot of confusing advice that often contradicts each other.
The Solution
- Which area of your life needs the most support?
- What opportunities do you have?
- What can’t you do that you wish you could?
QOTD: What is your favorite journal prompt? -> http://instagram.com/tinyleaps
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In this episode, we look at why change is inevitable.
Sponsor: http://www.betterhelp.com/tinyleaps
The Problem
Many people are afraid of change. Whether or not that change is good or bad we tend to want to hold on to the things we know and have experience with. This is the same reason why people tend to be more willing to take action in order to move away from pain than they are to gain pleasure.
Your life might not be great right now, but you’ve come to terms with that. You’ve absorbed that idea into a part of your identity and so losing it becomes painful.
Digging Deeper
Of course, being afraid of change means that many of us stay exactly the same throughout our lives. We spend each and every day working hard just to be able to maintain what we have, never thinking about how we can gain.
When setting goals or pursuing something specific we often sabotage ourselves because the focus required to gain that thing MEANS being willing to sacrifice something else. Success requires sacrifice.
The pain of that sacrifice is felt more deeply than the pleasure of the success and so we limit our success to things that require as little sacrifice as possible.
But the truth is...whether we choose to sacrifice or not...change is inevitable.
“According to researchers, the body replaces itself with a largely new set of cells every seven years to 10 years, and some of our most important parts are revamped even more rapidly”
The Solution
The only way forward is to decide, right now, that YOU are going to have some say in the change that happens. Because remember, change is going to happen whether you like it or not. The most you can do is try to direct that change.
How do you do that? By actively trying to change. By forcing it to happen. By embracing the fear and pain and sacrifice head on, challenging it to a duel, and whooping its little booty like the conqueror that you are.
Instagram: http://instagram.com/tinyleaps
Resources:
https://science.howstuffworks.com/life/cellular-microscopic/does-body-really-replace-seven-years.htm#:~:text=According%20to%20researchers%2C%20the%20body,%3A%20Stanford%20University%2C%20Northrup%5D.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at the truth about time management and why it's still a problem.
Sponsor: Visit www.athleticgreens.com/tinyleaps to try it out - and receive the FREE D3/K2 wellness bundle with your first purchase! Again, that’s www.athleticgreens.com/tinyleaps.
The Problem
Whole industries have been built around time management systems and teaching us how to use them. There is no shortage of these hacks - digital and paper calendars, notification reminders, productivity apps on your phone and the list goes on. In addition, there are millions of blogs, podcasts, and books, all on the topic of how to manage your time.
Yet even with all of these resources available to us, we are all still frustrated, we’re still wasting time, and we’re still unable to get things done.
What gives?
Digging Deeper
When did the idea of time management come about?
The idea of time management was invented by Fredrick Taylor in the late 1800’s to provide a system to accomplish more in a shorter period of time. This was at a time when mass production was beginning, and the factory owners needed the workers to produce in large quantities.
In his book, The Principles of Scientific Management, he laid the groundwork for modern organization and decision theory.
The idea was simple, how can you get more output from each individual worker in an organization given the limitations of the 24 hr day?
The Solution
So what do we do to actually improve our time management skills in today’s world and in our personal lives?
Well first we have to realize something:
Time is fixed and inflexible. That means time, by definition, is not manageable.
Time isn’t something you can change. We all get 24 hours in a day and we all need to sleep, eat, rest, shower, and do any number of other things that have nothing to do with our goals.
Once you realize this truth you can stop asking the fundamentally incorrect question of “how do I better manage my time?” and start asking the correct question which is “how do I manage myself and my behavior?”
Instagram: http://instagram.com/tinyleaps
Resources: https://www.amazon.com/Principles-Scientific-Management-Frederick-Winslow/dp/0486299880
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at willpower and why you struggle to accomplish your goals.
Sponsor: Head over to greenchef.com/tinyleaps80 and use the code tinyleaps80 to get $80 off your first month plus free shipping on your first box.
The Problem:
When we decide we want to build better habits things tend to be pretty straightforward– we are going to lose weight, stop smoking, organize our closets, and finally stop procrastinating. But by the end of the week your plastic bins for organizing are still in the trunk of your car, your new running shoes tossed in the back of the closet, and there are those cigarettes still being smoked.
What happened?
Digging Deeper
The dictionary definition of willpower is the control exerted to do something or restrain impulses, and the ability to control one’s own actions, emotions or urges.
It’s important to understand that willpower is like physical strength in that:
- Willpower is a mind-body response, not merely a mindset
- Willpower is limited (just like muscle power)
- Willpower is trainable (just like muscle power)
According to researchers at McMaster University of Hamilton in Ontario willpower can be exhausted. Picture yourself working on, you might start out strong but by the end your last rep you find yourself struggling to do the exercise. The same thing happens to our willpower.
The Solution
But given how temporary that willpower can be it ends up being a bit of a double edged sword.
When we see ourselves as lacking willpower and failing at our goals our self-confidence takes a hit and we start doing nothing, or we replace action with fantasy. (One day when I lose those 30 pounds…)
So how can you train and strengthen your willpower to maximize its capacity?
Instagram: http://instagram.com/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at how to prioritize yourself and say no to others more often.
The Problem
I often struggle with prioritizing myself and making decisions that I actually want. It sounds silly right? It should be easy to prioritize myself. It should feel like the simplest thing in the world to check what I want in a situation and act accordingly. But it’s not.
Maybe it’s because I like avoiding conflict. And it’s not just me, many people around the world avoid conflict at all costs. Conflict is uncomfortable, it’s scary, and anything that might lead to conflict is seen as wrong. Speaking up for yourself? That’s a big no no. Saying no to a request? Wouldn’t dream of it. Changing your mind about plans with friends? That’s rude.
It’s built into our culture but it comes from very deeply rooted survival mechanisms that drive us to take actions and say things that may lead to being liked or accepted.
Digging Deeper
We live in a world that does not reward no. We live in a world that works only if you comply with the system. As a result, in our day to day lives it can be increasingly hard to prioritize ourselves, say no to those around us, and say yes to ourselves.
But it is possible to get better at this and to start pursuing the life that you really want rather than living your entire life in response and service to everyone else.
While I’m no expert at this and cannot even begin to understand all of the varying situations of people listening to this podcast. I can at least share what I’m personally doing to get better at this. Hopefully you can find something in this to apply to your own situation.
The Solution
- Get Clear on What You Want
- Compare Requests to Your Ideals
- Advocate for Yourself
- Choose to Compromise or Say No
Instagram: http://instagram.com/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
I'll be taking the week of 8/31/202 to 9/4/2020 off from publishing new episodes. In the mean time, please enjoy this curated list of re-post content.
Join Tiny Leaps Plus: http://tinyleapsplus.com
Follow on Instagram: http://instagram.com/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
I'll be taking the week of 8/31/202 to 9/4/2020 off from publishing new episodes. In the mean time, please enjoy this curated list of re-post content.
Join Tiny Leaps Plus: http://tinyleapsplus.com
Follow on Instagram: http://instagram.com/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
I'll be taking the week of 8/31/202 to 9/4/2020 off from publishing new episodes. In the mean time, please enjoy this curated list of re-post content.
Join Tiny Leaps Plus: http://tinyleapsplus.com
Follow on Instagram: http://instagram.com/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
I'll be taking the week of 8/31/202 to 9/4/2020 off from publishing new episodes. In the mean time, please enjoy this curated list of re-post content.
Join Tiny Leaps Plus: http://tinyleapsplus.com
Follow on Instagram: http://instagram.com/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
I'll be taking the week of 8/31/202 to 9/4/2020 off from publishing new episodes. In the mean time, please enjoy this curated list of re-post content.
Join Tiny Leaps Plus: http://tinyleapsplus.com
Follow on Instagram: http://instagram.com/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at three tiny yet effective ways to practice self-love, even when you’re busy and exhausted.
Inner Monkey: https://podcasts.apple.com/us/podcast/inner-monkey/id1440076093
The Problem
How do you practice self-love? How do you learn to love yourself? And, when you are incredibly busy or tired or frustrated, how do you continue to fit it in?
Digging Deeper
Self-love is defined as a regard for one’s own well-being and happiness. Now of course this idea can be taken too far. There is no end to narcissistic individuals who believe their priority of self at the expense of others is a good thing. But self-love is inherently a good thing.
If we look at that definition, a regard for one’s own well being and happiness, it simplifies things. In order to practice self-love we simply need to start paying attention to the things that affect our well-being and happiness.
The Solution
Get More and Better Sleep
Getting more sleep is one of the first things you can do for yourself that can produce the biggest results. With lack of sleep comes lack of patience, an inability to focus, and a number of other negatives that can bleed into the rest of your life.
By getting just 20-30 minutes more of good quality sleep you can improve your overall quality of life significantly and position yourself to accomplish more each day.
Eat Happier
We often set eating healthier as a goal we want to work towards. We may do this because we want to lose weight or for any number of other reasons but it is one of the more common goals out there.
With that said, eating happier on it’s own can also be an amazing way to practice self-love. Think about how you feel when you eat poorly. Maybe you get a stomach ache. Maybe you feel disappointed in yourself for breaking you goal. But when you focus on eating happy you give yourself permission to eat some of those “less healthy” foods while also giving yourself permission to eat the things that are healthy. It's the best of both worlds.
Start Your Day for Yourself or End it With Yourself
I’ve talked about this before and I want to reiterate it here. Making time for yourself is critical to your own growth and development. And without your growth and progress you won’t be able to truly serve everyone else around you.
It can be tough to find the time during the day to prioritize your own issues. Between work, school, your family, your friends, your health and other things taking time for yourself and your mental health can often be pushed to the back.
This tip is about starting your day for you. Wake up 10 minutes earlier and be with yourself, by yourself. Do a meditation, get a quick stretch in, go for a walk, or do nothing. Whatever YOU want to do with no input from anyone else.
If you’re struggling to get it done in the morning then try ending your day for you instead. Block off those last 10 minutes of the day or just let it happen naturally in bed. Do something that is yours and yours alone. Make the choice for yourself. That’s such a rare luxury now a days as we all live in a reactionary space but it doesn’t have to be. ‘
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In this episode, we look at three tiny yet effective ways to practice self-love, even when you’re busy and exhausted.
Sponsor: http://blinkist.com/tinyleaps
The Problem
The process of growth and personal development can be both challenging and rewarding.
On the one hand you realize how much power and control you truly have over the direction your life goes. You realize that all big changes come from the tiny leaps you take every day. And you realize that that means that if you can just focus on your tiny leaps each day, you can in some small way direct the outcomes you gain from this life.
On the other hand, you recognize how difficult it is to actually show up each day and take those tiny leaps. You start to see how much internal work needs to go into taking external action. You face failure and pain and sacrifice and all along the way question whether or not you even know what you’re doing. Because truly you’re just making it up and everyone else knows but you’re clueless.
Digging Deeper
Back in episode 584 I spoke about overwhelm and the role it plays in personal development. I also spoke about how that overwhelm came from our prefrontal cortex being overstimulated. This is an obvious outcome to a culture defined by working too much, not sleeping enough, and reaching for that ever elusive holy grail of productivity.
The Solution
I want to encourage you to adopt a new approach to your self-help journey. Keep setting goals, keep finding your first tasks. Keep taking action.
However, when you start to take that action I’d like you to focus in the beginning on just taking one tiny leap each week.
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In this episode, we look at why trying something once and subsequently failing at it matters so much for finding success.
The Problem
What if I told you that there is a real reason why you are struggling to achieve your goals? Like a real, solid reason. Not some wishy washy excuse?
Well there is. It may not be the only reason, and it certainly isn’t some secret technique that you need to pay me money to learn. But there is a real reason.
The reason is simple, we don’t fully understand the process of setting goals and working towards them.
Digging Deeper
For years the self-help industry has touted the value of setting goals. There have been hundreds of books, podcasts, youtube videos, and speeches dedicated to the topic. We’ve created frameworks and processes and systems designed to make goal-setting easier or more straightforward.
I’ve been a part of this too. Because for a long time I bought into the idea that the biggest problem in goal-setting was just that the systems were broken. I thought that if we could just improve the process for people then more people would accomplish there goals.
That might still be true, but improving the system does nothing if it doesn’t consider the reality of the situation that the system deals with.
The Solution
So here’s my advice. Try things. Try them once.
Use that initial motivation to fuel immediate action and take it. Fail at it. Let yourself go through the full process.
Doing this will allow you to get an idea of the work involved and what kind of motivation is required to sustain yourself. It will also help you understand whether or not this is a goal worth trying again.
The good news is that if you do decide to try again you’ll be approaching it with a much more balanced understanding of the effort required for that outcome. This should help reduce that burnout and keep you running much longer.
Instagram:
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Resources:
https://www.psychologytoday.com/us/blog/neuronarrative/202003/why-we-often-fail-reach-our-goals
https://www.sciencedirect.com/science/article/pii/S0166432819313889
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In this episode, we look at 3 podcasts I recommend for improving your mental health.
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Part 1: The Problem
There are currently over 1 million podcasts out there for you to choose from with over 30 million episodes available. At least those numbers are from April so you can bet there are even more now.
So what are we to do??
This week I want to shine a spotlight on podcasts that I think are invaluable when it comes to our mental health. So without further delay let's get into the list.
Part 2: Digging Deeper
The first show I want to highlight is one you might already be familiar with. It's called Therapy for Black Girls. Now I've got a bit of a confession to make deep breath and I'm not sure how to say this so I'm just going to say it....I am not a black girl...
I know I know, shocking news. But I've never given this show a chance specifically because of that. I thought "I'm glad this resource exists for black girls and women but based on the name I probably won't get much from it".
Girl was I wrong and I'm happy I was.
Therapy for Black Girls is hosted by Dr. Joy Harden Bradford who is an actual licensed Psychologist and the podcast covers a number of topics that people of all races genders and ages should be exploring. A recent episode I listened to was on the importance of self-compassion.
Dr. Joy covers a lot of other important topics like embracing yourr queer identity, whether or not relationships HAVE to be hard work, Collective Grief, and Loneliness.
While the podcast does live up to it's name by providing many excellent episodes specifically targeted to the struggles that are unique to Black women here in the United States, there is plenty to walk away with regardless of who you are or where you are at in your own life.
The second podcast I want to recommend is Tori Dealing With...Hosted by Tori Deal who made a name for herself on the reality show The Challenge the podcast shares first hand perspectives on various challenges and issues that every day people face each day. Similar to what I try and do here on Tiny Leaps, Big Changes.
Tori talks about dealing with topics like anxiety, change, love, failure, forgiveness, cannibis and really anything else you might be thinking about on a day to day basis. In each episode she shares a story that helped guide her views on the subject, is crystal clear that she is just sharing her own experience rather than trying to push something on you,
There is a ton of value in this podcast that you'll be missing out on if you choose to avoid it.
Part 3: The Solution
So these are the two podcasts I'd recommend looking into for mental health topics. I'd love to hear from you, what podcasts are you listening to that have helped your mental health?
Useful Links:
https://therapyforblackgirls.com/
https://tori-dealing-with.simplecast.com/
Instagram:
http://instagram.com/tinyleaps
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In this episode, we take a look at one simple habit you can build that can help you set up your day for success.
Join Tiny Leaps Plus: http://tinyleapsplus.com
Part 1: Presenting the Problem
One thing we've always known is that starting our days off right can be the difference between feeling successful and productive or feeling like the day got away from you. But how exactly do you go about starting your day off right?
The common answer here is to develop a morning routine but morning routines can often be hard to keep up, long, and difficult to fit into our lives.
So I started asking myself....if I could only do one thing in the morning to get my day started what would it be? What is the tiny leap, the smallest, most impactful step you could take?
Part 2: Diving Deeper
Well it turns out that the answer is stretching. Yeah, stretching first thing in the morning is one habit that, if done can have massive effects on your energy levels, mood, and overall experience throughout the rest of the day.
According to an article on South Dakota State University's website:
"Stretching first thing in the morning can relieve any tension or pain from sleeping the night before. It also helps increase your blood flow and prepares your body for the day ahead."
Overnight as we sleep our bodies are rarely moving. As a result our muscles get sore, our joints get tight, and our blood pressure goes down. When we wake our bodies naturally work to reset these but a good stretch can be an excellent short cut to help make this happen faster.
Here's what an article on Scientific American has to say about blood flow to the brain:
"Part of the reason exercise enhances cognition has to do with blood flow. Research shows that when we exercise, blood pressure and blood flow increase everywhere in the body, including the brain. More blood means more energy and oxygen, which makes our brain perform better."
Part 3: The Solution
- Increased blood flow to the brain can improve alertness and energy levels through the rest of the day
- Reducing aches and pains can improve mood
- Getting back into your body and reconnecting with the physical world can help you stay present through the day
All of that just from stretching each morning. Easy right? So while having a full morning routine that includes stretching would be a good thing, if you find yourself with less time to work with or if you find yourself struggling to be consistent with that routine just focus on stretching and you can still get some huge benefits.
Useful Links:
https://extension.sdstate.edu/benefits-stretching
https://www.scientificamerican.com/article/why-do-you-think-better-after-walk-exercise/
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In this episode, I share a snippet of my conversation on the Big Questions podcast with Cal Fussman.
Listen to his podcast here: https://www.calfussman.com/podcast
Full Interview: https://bigquestions-calfussman.libsyn.com/gregg-clunis-taking-care-of-your-money
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In this episode, we look at simple ways to fit personal development into your day. Even if you only have 2 minutes free.
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Part 1: Presenting the Problem
Making time for yourself can be difficult. Between work, your family, regular chores of being an adult, your friends...etc life can get hectic and time can fly by quickly.
Part 2: Diving Deeper
This is even worse in today's world thanks to the expectation from many employers to be constantly connected and always on.
So how can you build personal development into your day when you just can't find the time? Or what do you do when the only time you have is the moments at the end of the day when you are too exhausted to do anything?
Well here an easy way to integrate personal development into your day to day life.
Part 3: The Solution
1. How much time do you truly have?
Something I've talked about in the past is that many of us feel we don't have the time to do something, but in actuality it's just that the time isn't available in one block.
The issue is that these hours are not concentrated and so they either go unnoticed or, even if you are aware of them, they are difficult to utilize.
Well the first step is to get an accurate understanding of what time you have available, even if that time is spread out. I'd start with doing an audit of your day. That means to live your life as normal but to take note of the moments throughout the day where something else could be done at the same time or where it feels too short and so nothing valuable gets done at all.
Do this audit for about a week to get an accurate average of this free time.
2. Get focused
The trick with making progress even when time and energy is limited is to be as focused as possible.
One major issue we all have with personal development is that we often try to improve our "lives" as a whole. We fail to recognize that our "lives" are actually made up of very distinct areas, each requiring different things to improve.
So improving our "life" is actually impossible. Instead, we need to aim to improve one area of our life at a time. Those improvements will trickle into the rest of your life thus leading to overall improvements.
So once you know how much time you actually have to work with it's time to pick an area like fitness, nutrition, finances, career, relationships, or mental health.
3. Pick your strategy
Certain activities and tasks are really not suited to limited chunks of time spread throughout the day.
When you have limited time, and that time is broken up throughout different moments of the day, you need to start thinking tiny and organized.
So if fitness is your focus, and you only have short, 5 minute sprints throughout the day, then finding routines that can maximize that time would be best.
It seems small and unimportant, but it's where the journey starts. Eventually it will become more of a priority in your life and you'll clear other things out to make it happen. But that won't happen unless you start where you are.
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In this episode, we look at how to deal with personal development overwhelm.
Try Better Help: http://betterhelp.com/tinyleaps
How to Be More Productive: https://www.youtube.com/watch?v=7QhPUoVHkpQ
Part 1: The Problem
Personal development is an incredibly complicated and frustrating process. Our lives are so complex, there are so many areas to consider, and the list of constraints we face on a day to day basis are quite honestly insane.
Then, when we finally make the decision to take charge and gain control, we're met by a thousand different "teachers" or "guides" in the space each sharing their "unique process or system" designed to help you change your entire life....all for just $1,997 dollars and .97 cents.
You know you don't need all that...shit you couldn't even afford it if you wanted to. If you had that kind of money just sitting around things would honestly be a little easier.
So you decide to just put in the time. You start taking some action and you start seeing some results and you feel good.
Then one day you wake up and.....you don't know what to do.
You have no idea what to focus on. Where to spend your time. What's important and what isn't.
All of a sudden you're overwhelmed.
Overwhelm is a major problem in personal development and it only gets worse the more ambitious or driven you are, but what can we do about it?
Part 2: Diving Deeper
Well we first have to look at what's going on when we get overwhelmed.
According to the abstract of an article published by Amy F. T. Arnsten
"The prefrontal cortex (PFC)—the most evolved brain region—subserves our highest-order cognitive abilities. However, it is also the brain region that is most sensitive to the detrimental effects of stress exposure. Even quite mild acute uncontrollable stress can cause a rapid and dramatic loss of prefrontal cognitive abilities, and more prolonged stress exposure causes architectural changes in prefrontal dendrites."
Here's how the article describes the role of the pre-frontal cortex:
"The prefrontal cortex (PFC) intelligently regulates our thoughts, actions and emotions through extensive connections with other brain regions. It creates a “mental sketch pad” through networks of neurons that can maintain information in the absence of environmental stimulation"
Part 3: The Solution
The solution here is to move slower and give yourself the room to rest
Look at the process of change as one of starts and stops? Why not let it be okay to try and fail and try again and fail again? Why not embrace the fact that we are going to get overwhelmed because our poor, squishy little brain is dealing with A LOT and that that is okay.
Instead of setting yourself up for failure, approach your growth and change from a place of expecting to fall off. This way you'll have an actual plan in place for getting back on the horse and trying again. It'll no longer be something you need to motivate yourself for. It won't be something you need to forgive yourself for. After all, that was what you expected to happen in the first place.
Instagram:
http://instagram.com/tinyleaps
Resources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2907136/
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In this episode, we look at why the outcome of your actions matter far less than you think.
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Part 1: Presenting the Problem
When focusing on improving some area of our lives we tend to get caught up in the outcomes that we create. Did we eat well or not? Did we save money or not? Did we lose weight or not?
This makes sense, focusing on the outcomes allows us to measure progress and gives us a guide for what direction to go in.
The problem is that focusing exclusively on outcomes ignores the very real value that exists just from the decision itself and the process that follows.
Part 2: Diving Deeper
Here's what I mean. When you make a decision to pursue something. Like truly make a decision. Not one of those half baked decisions that you never act on but when you finally get to a place where action because natural.
That kind of decision causes massive shifts in the way you view yourself. In your identity.
No, you don't identify as a runner. But all of a sudden you are a person who could be a runner.
No you don't run a successful business. But all of a sudden you are a person who could do that.
No you don't have a lot of money saved up. But all of a sudden you are a person who could.
The act of making a decision. A real, meaty decision, shifts the way you view yourself. It shifts what you view as possible for yourself. It shifts your entire sense of self. Even before action is taken.
Then, once you start taking action another shift occurs.
You start to realize just how possible it is.
Whereas before you became a person who could, in theory, accomplish your goals, now you start to a wrap your head around it. You start to see what's required more clearly. You start to see the path.
When you take action..that is, trying things, failing, experimenting, reading, learning, trying again, asking questions...etc...you start to find you way.
It's almost like stumbling through the darkness trying to find your way out. All you can do is take a step, hold out your hands, and feel your way forward.
That's exactly what taking action does for you. With each step you start to form a slightly more clear mental picture of your surroundings. Of what's required.
Between these two things....making a decison, and starting to take action, you experience massive growth as a person. You become a better you, one more prepared, more confident, and more capable than ever before.
Whether or not you successfully accomplish the goal, abandon it, or fail trying doesn't really matter.
Part 3: The Solution
So let's shift the way we view success. Let's start place more emphasis on the part of things that truly matters. Making a decision and taking action. If we do those things, we win. No matter the outcome.
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In this episode, we look at 2 concrete things you can do today to start building your self-confidence.
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Part 1: Presenting the Problem
So much of our lives and our ability to take consistent action comes down to our levels of self-confidence.
If we have it, we feel more comfortable taking certain actions, trying new things, and going for what we want. This relationship to ourselves leads to more successes which leads to an increased level of self-confidence.
If we don't have it, we are less likely to take action. That reduced level of action leads to fewer successes which leads to decreased levels of self-confidence. Or at the very least, reduce the overall list of successes you can pull from to create that self-confidence.
Part 2: Diving Deeper
Unfortunately building self-confidence can be challenging. Ultimately confidence comes through taking action and achieving success. Building a history and building a sense of trust with yourself.
But it's a catch 22. If you want to build self-confidence you need to take action, but if you want to take action you need to have self-confidence.
So what can you do?
Part 3: The Solution
Well if you find yourself in this catch 22 situation then you need to find a workaround. So let's look at what's required here.
Self-confidence is ultimately about trust. If you trust yourself and your ability to follow-through on things you will have a higher degree of self-confidence and therefore take more actions. It will also affect you less when you screw up.
Well the first unique approach would be to re-frame your history.
One easy way to do that is simply to start writing down all of the successes and good things from our day. It's easy, at the end of the day start creating an "I Did It" list which just collects all of the successes you had. All of the good things you do.
Don't worry about the failures or the areas of improvement, let those die with history. Let yourself focus on the wins. Doing this can help shift the frame you look at things from and can provide just enough trust in yourself to start taking action.
The second really unique way of building trust is to borrow it. Let's look at the financial industry as an example. If you need to borrow money to buy a house or go to school or whatever else. If you don't have a high enough credit score or don't make enough money you can often still get access to the loan by bringing on a co-signer. A co-signer is a way for the lender to increase their confidence that they will get their money back.
If you are stuck in a catch 22 where you don't have enough self-confidence to take action then find yourself a cosigner.
In this case a co-signer would be someone willing to help keep you on track, hold you accountable and, if needed...clean up any messes you make.
So it's a little more than an accountability partner and will require someone you truly trust since you can't trust yourself.
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In this episode, we look at the state of flow, what it is, how it works, and how to take advantage of it.
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Part 1: What is Flow
Definition: An altered state of consciousness in which the mind functions at its peak, time may seem distorted, and a sense of happiness prevails. In such a state the individual feels truly alive and fully attentive to what is being done.
Part 2: What's Going On?
In an article for Psychology Today, Steven Kotler (the same steven kotler) writes:
"during flow, the brain releases an enormous cascade of neurochemistry. Large quantities of norepinephrine, dopamine, endorphins, anandamide, and serotonin flood our system. All are pleasure-inducing, performance-enhancing chemicals with considerable impacts on creativity. Both norepinephrine and dopamine amp up focus, boosting imaginative possibilities by helping us gather more information..."
Part 3: How to Get Into Flow
Let's look at the requirements for flow.
The first requirement would be a degree of skill in the activity. Flow as a state allows for quicker thinking, faster information process, and a more effortless feel. In order for these things to happen though you first need to be good at the task.
Another requirement is a distraction free environment. Some research has been done on this that states that being able to work distraction free for at least 10-15 minutes is required in order for your mind to get into the space that a flow state could be possible.
Optimize your body and mind. Having internal "distractions" like hunger, being tired, stressed...etc will make it harder to reach a state of flow as well.
http://instagram.com/tinyleaps
Resources Used:
https://time.com/56809/the-science-of-peak-human-performance/
https://medical-dictionary.thefreedictionary.com/flow+state
https://www.stevenkotler.com/
https://www.psychologytoday.com/us/blog/the-playing-field/201402/flow-states-and-creativity
https://www.stevenkotler.com/book-pages/the-rise-of-super-man
https://medium.com/personal-growth-lab/how-to-reach-flow-state-using-10-flow-state-triggers-473aa28dc3e5
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This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we take a look at the balance between managing your mental health and dealing with the symptoms of grief.
Join Tiny Leaps Plus: http://tinyleapsplus.com
Part 1: Presenting the Problem
Grief is something we all go through. In fact, it's something we are all going through right now. When you hear the word grief you likely think about losing someone you love. This is normal as it's the most commonly used form of the word. But grief isn't just about death. It's actually about loss.
Grief: Deep sorrow, especially cause by the death of someone.
Sorrow: a feeling of deep distress caused by loss, disappointment, or other misfortune suffered by oneself or others
So grief is just about loss.
Part 2: Diving Deeper
Let's look at this from two angles:
-
Losing someone you love
-
Losing something important
In this part we will look at navigating the loss of someone you love. In the next episode we'll look at losing something important.
Losing someone you love is hard. The sense of loss is extreme and, even if you are prepared for it, the realization of how complete and final it is can cause a disconnect between how you expect the world to be and how it actually is.
I remember when my dad first died the hardest parts, and still is the hardest parts, were all those little moments where I would suddenly realize that he was in fact gone.
Those moments where I casually thought of a funny thing he said, or remembered a phone call we had, only to realize that it could never happen again.
That disconnect lead to moments of shock that over time started to eat away at my mental health.
This is how grief works. It sits in the background allowing you to feel more or less okay. Okay enough that you maybe even start to feel guilty about how okay you feel. And then one day...bam! Grief strikes and you find yourself collapsed in a ball on the ground crying your eyes out about this person you lossed.
Part 3: The Solution
The short answer is that you need to figure out what works for you when dealing with grief. The longer answer is that everything needs to be okay. Whatever you need in order to get through that pain and deal with it in a healthy way needs to be okay. If you don't feel like going for that run....don't. It's fine. If you don't feel like taking a shower...don't. Give yourself that room.
Because grief is a dark place. It's waking up one day and finding yourself in a dark cave. When you find yourself in a dark cave the process for getting out is going to be messy. You're going to be covered in mud and sweat and tears and scrapes and bruises. But as long as you gain those things with the purpose of moving forward and finding a place of light...then it's okay.
What isn't okay is sitting in the darkness of that cave and purposefully harming yourself with no intention of moving forward. When that starts to happen, when you start to engage in vices like drinking in a way that feels unproductive, you need to find support in the form of therapy or something similar.
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Resources:
https://www.mhanational.org/bereavement-and-grief
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In this episode, we talk about why you shouldn't get caught up in the individual goals that you've set.
Join Tiny Leaps Plus: http://tinyleapsplus.com
Part 1: Presenting the Problem
When it comes to personal development one of the first steps many people take is to sit down and start setting goals for themselves. Maybe those goals are around weight loss, or perhaps it's about saving money, or maybe your goal is to meditate more often.
Whatever the goal ends up being, it's a very straightforward place to start. By setting goals you give yourself a sense of direction and allow yourself to move forward in a structured way.
It only becomes a problem when we get caught up in the day to day goals we are setting and forget what we ultimately want.
Part 2: Diving Deeper
Here's what I mean, more often than not there's an underlying reason for your goal.
- Why do you want to make more money?
- Why do you want to lose weight?
- Why do you want to get a promotion?
- Why do you want to start a business?
- Why do you want to find love?
- Why do you want to raise good kids?
- Why do you want to meditate?
There is always a real goal behind the goals we set. There is always a reason, a sense of why. That reason will be different for each person so it's something you really need to dive into for yourself, but if you are struggling there is one thing it typically comes back to.
Part 3: The Solution
We set goals, in part, because we want to be happier.
That's the only reason to create change. Progress for progress' sake is unfulfilling. There's no reason to grow or change or be better. Except if we believe that the change will lead to a better life. A happier life.
Why do you want more money? It might be so that you can take the financial boot off of your neck. Leading to less stress, less arguments in your relationship, more freedom, more time. Basically, more happiness.
Why do you want to lose weight? It might be that you want to feel better in your body. Fit into your wedding dress or tux, Feel pride in how you treat yourself. Gain more energy....etc. Basically, more happiness.
So whatever your reason is...figure it out. Set your goals with that in mind. Take action with that in mind. Doing so will lead to more success and more consistency. It will also lead to making decisions that guide you towards what you TRULY want rather than getting distracted.
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In this episode, we take a look at why your past doesn't affect your future.
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Part 1: Presenting the Problem
We let our history of outcomes affect our behavior going forward. We worry that because we've never been good at money it means we never will be We stress that bad relationships means we will never find a good one We spend time believing that because we struggle to eat well it means we can't change that Two things that play a role here is Carol Dweck's model of mindset:
- Fixed mindset meaning you believe you are what you are and you need to work with that
- Growth mindset meaning you believe you are capable of becoming more of what you are
The truth is that your past can be one of two things:
- A historical record of who you are and will always be
- A collection of data points outlining lessons learned and outcomes to avoid
Part 2: Diving Deeper
According to an article on Brain Pickings.com about fixed and growth mindsets:
"Out of these two mindsets, which we manifest from a very early age, springs a great deal of our behavior, our relationship with success and failure in both professional and personal contexts, and ultimately our capacity for happiness."
The important part in this quote is that our mindset develops from a very early age. It's based on the results we've gained, and the things that were reinforced over time.
Part 3: The Solution
The solution is straightforward but difficult. It's to shift the way you think about your past. View your past as a collection data points, neither good nor bad, that you can refer back to. But do not make decisions about potential futures based on those data points.
You can do everything right and still not get what you want. You can do every wrong and still find massive success. The requirement for each is the same, to take action and make progress, then use those data points to inform decisions.
Instagram:
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Resources Used:
https://www.brainpickings.org/2014/01/29/carol-dweck-mindset/
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In this episode, we take a look at why allowing yourself to be human is required for personal growth.
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There are two main dynamics in the personal development world right now.
- Hustle Culture
- Manifest Culture
In this episode, we'll break these two dynamics down, discuss there pros and cons, and talk about the path forward for your own life.
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In this episode, we take a look at the two requirements to changing your life.
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We often look at personal development and creating change as a process of taking action over a long period of time. In fact I've been guilty of simplifying it in this way too.
The unfortunate truth is that this view of personal development does not address the very real problem of getting started in the first place. It doesn't look at the very real mental and emotional obstacles that need to be overcome before any action can be consistently taken.
Today I want to dive a bit deeper into these prerequisites so that we can start to build a better understanding of the entire process behind change, taking action, and making progress in your life.
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In this episode, we take a look at why being positive is a choice.
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Resources Used:
https://yourpositiveoasis.com/10-irresistible-traits-people-positive-vibes/
https://www.lifehack.org/293018/15-signs-negative-people
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In this episode, I dive into the world of adult friendships and we look at what is required to create new friendships once you are out of school and in the real world.
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Resources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3874845/
https://www.cigna.com/static/www-cigna-com/docs/about-us/newsroom/studies-and-reports/combatting-loneliness/cigna-2020-loneliness-infographic.pdf
Additional Resources:
https://www.talkspace.com/blog/how-to-make-friends-adult/
https://www.bakadesuyo.com/2017/02/how-to-make-friends-as-an-adult/
https://www.verywellmind.com/how-to-make-friends-as-an-adult-4769076
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In this episode, we look at what 'making it' actually means.
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In this episode, we look at the must-read books of July 2020. Recommended by listeners.
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Daring Greatly by Brene Brown
"Brown explains how vulnerability is both the core of difficult emotions like fear, grief, and disappointment, and the birthplace of love, belonging, joy, empathy, innovation, and creativity. She writes: “When we shut ourselves off from vulnerability, we distance ourselves from the experiences that bring purpose and meaning to our lives.”
Get Your Copy: https://amzn.to/39ufgPe
How to Be Miserable by Dr. Randy J Paterson
"This tongue-in-cheek guide will help you identify the behaviors that make you unhappy and discover how you—and only you—are holding yourself back from a life of contentment. You’ll learn to spot the tried-and-true traps that increase feelings of dissatisfaction, foster a lack of motivation, and detract from our quality of life—as well as ways to avoid them."
Get Your Copy: https://amzn.to/2CDsZqY
Playing Ball on Running Water by Dr. David K Reynolds
"Essentially based on Japanese Zen psychotherapy Morita Therapy and Constructive Living Therapy.
Teaches that quietly sitting with and accepting emotions is calming, then our daily actions can present a positive influence in life.
In other words, actions are more important than feelings."
Get Your Copy: https://amzn.to/32QlE1P
Own The Day, Own Your Life by Aubrey Marcus
"Own the Day, Own Your Life is an empowering handbook that guides readers to optimize every moment of the day, from waking in the morning, through work and play, until bedtime each night. With small, actionable changes implemented throughout the course of one day, we can feel better, perform more efficiently, and live happier. And these daily habits turn into weekly routines, ultimately becoming part of lifelong healthy choices."
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In this episode I share a teaser of my recent interview on the Vitamin Joy podcast.
Listen to the full interview: https://podcasts.apple.com/us/podcast/vitamin-joy-with-shelby-stanger/id1517822159#episodeGuid=fa8388db-6342-4131-bc87-a00e8a65cd3f
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In this episode, I share 3 things you can do about those tasks you always procrastinate on.
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Part 1: Presenting the Problem
- A lot of the things on our "task list" don't get done. We consistently push them off
- Each day we push it to the next day, and the next day, and the next day
- Eventually the task sits there, the reminder gets ignored, and we avoid that task completely
- We aren't exactly procrastinating, we still do other things, but we just can't get ourselves to do this one important thing.
- Something we can all do to take better action each day is to pay close attention to the areas that we often fail and do something about it. Let's take a look at it.
Part 2: Diving Deeper
That something can be in the form of:
- Outsourcing (Can you pay someone else to do it? Would this be worth while?)
- Improving Systems (Can you make it easier to do?)
- Question Its Value (Is it really that important?)
Part 3: The Solution
- Outsourcing:
If something is important and needs to get done but you often fail to do it or drop the ball then look into the reality of paying someone else to do it. We often push back against the idea of "spending money" but the truth is that sometimes you can spend money "profitably". The clearest example is this, if you know that sending out cold emails will get more sales, but you never do it, paying someone else to do it will result in an overall increase in revenue. Here's a less clear example, if you often find yourself neglecting various household tasks or organizing your life but you recognize it's value to reduce overwhelm or anxiety, paying someone else to do it will cost you dollars but save you on your mental health. * Improving Systems:
If something is important and needs to get done, you find yourself never doing it, and you can't justify the expense of paying someone else to do it (or it's something that only YOU can do) then your next step is to look at the systems. Your systems around a task are all of the things you do to accomplish that task. For example, going out for a run might require you to pick out running clothes, put on your shoes, grab your keys, find your headphones, get in the car, drive to the trail, and then go for a run. That's your "system". One thing that can make action easier is to improve the system itself. So perhaps, in the example above, you start leaving your shoes by the door. Perhaps you choose your running clothes the night before. Perhaps you leave your car keys and headphones by your shoes. Doing this would reduce the amount of searching and thought that needs to go into getting out for the run. * Question Its Value:
The final thing you can do is look at whether or not that task should even be done. Sure it feels important but if you always fail to do it and things are still fine then is it actually important? This obviously isn't going to be applicable to most things but sometimes we trick ourselves into doing things because it "feels important" without ever questioning if it truly is. By eliminating these tasks you can free up the mental space and focus your efforts on what's truly important. Just a few ideas. This will be rolling out as an episode on my podcast Tiny Leaps, Big Changes this week. Hope it helps!
Part 4: Daily Challenge
- What have you been putting off?
- Can it be outsourced?
- What do your systems look like?
- Is it really important?
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In this episode, we look at a straightforward approach to working past limiting beliefs.
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Part 1: Presenting the Problem
- Everyone struggles with limiting beliefs
- Limiting beliefs often come from minor experiences throughout our lives that get reinforced:
Didn't get the job? Maybe you're just a bad interviewer. Failed the test? Maybe you're just bad at math. Always struggled with managing finances? Maybe you just aren't good with money. Always late? Maybe you're just disorganized. * Limiting beliefs have a major effect on our lives * Limiting beliefs however are not impossible to overcome.
Part 2: Diving Deeper
- What are beliefs?
"Beliefs are our brain’s way of making sense of and navigating our complex world. They are mental representations of the ways our brains expect things in our environment to behave, and how things should be related to each other—the patterns our brain expects the world to conform to. Beliefs are templates for efficient learning and are often essential for survival."
https://www.psychologytoday.com/us/blog/finding-purpose/201810/what-actually-is-belief-and-why-is-it-so-hard-change * How do they form?
Through experiences we've had throughout our lives. The more similar these occurrences the more reinforced those beliefs become.
"Beliefs allow the brain to distill complex information, enabling it to quickly categorize and evaluate information and to jump to conclusions. For example, beliefs are often concerned with understanding the causes of things: If ‘b’ closely followed ‘a’, then ‘a’ might be assumed to have been the cause of ‘b’."
Part 3: The Solution
- How do you break or replace beliefs?
Beliefs are formed through an attempt to categorize and identify complex information quickly. It's an attempt to save time and energy. An automatic behavior. To change these beliefs you need to interrupt that automatic behavior and replace the connection.
For example, if you hold a belief that you always screw up interviews it's because you have had bad interviews in the past and have connected that to your sense of self. Your job now is to slow down that reaction to the interview. We do this through analysis. * Some ways to analyze:
-
Journaling
-
Speaking thoughts out loud
-
Reflection
- Analysis won't solve the problem in the moment. But doing it often enough afterwards can start to shift the automatic connection and provide room to insert a new belief.
Part 4: Daily Challenge
- Identify one limiting belief you have
- Use one method of analysis to break it down. Speak it out loud, journal, or just reflect on it
- Insert a new belief into the mix. One that is more empowering.
- Do this today
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In this episode, a share a story of starting my first business in college.
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In this episode, we look at the benefits of having a house plant.
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3 ways plants help improve your mental health
- Reduces Anxiety and Stress
- Helps Boost Focus
- Connection to Nature reduces symptoms of anxiety and depression
Tips for adding more plants
- Choose plants that like indirect sunlight if you don't have a sunny window.
- Choose plants that need less water ( like Cacti or succulents) if you forget to water.
- Ask questions at your local stores about what plants fits your life style, how much water they need and the right kind of soil for them.
11 Ways Plants Help Mental Health
Why Indoor Plants Help
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In this episode, we look at how to rebuild your self-confidence after having toxic relationships.
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In this episode, we look at the mental health benefits of getting outside more often.
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What to do if you're having mental health issues
- Try getting outside
Spending time outdoors improves mood by
- Interrupting the negativity loop in the brain
- Sights and sounds of outdoors is soothing “It's not clear exactly why outdoor excursions have such a positive mental effect. Yet, in a 2015 study, researchers compared the brain activity of healthy people after they walked for 90 minutes in either a natural setting or an urban one. They found that those who did a nature walk had lower activity in the prefrontal cortex, a brain region that is active during rumination — defined as repetitive thoughts that focus on negative emotions. “When people are depressed or under high levels of stress, this part of the brain malfunctions, and people experience a continuous loop of negative thoughts," says Dr. Strauss.” - https://www.health.harvard.edu/mind-and-mood/sour-mood-getting-you-down-get-back-to-nature
- Promotes movement and physical health
Ways to get more time outside:
- Schedule 20-30 minutes a few times a week
- Look for nature in local settings – Find trails and parks near by
- Ask a friend along – going with others is just as beneficial
Resources:
https://www.health.harvard.edu/mind-and-mood/sour-mood-getting-you-down-get-back-to-nature
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In this episode, we look at how to best support yourself while supporting the people who need you the most.
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"In the United States, almost half of adults (46.4 percent) will experience a mental illness during their lifetime. 5 percent of adults (18 or older) experience a mental illness in any one year, equivalent to 43.8 million people."
We talk a lot about managing our own mental health, but it's very likely that someone who is close to you is going to struggle with their own mental health at some point and rely on you for support.
Do not become a sacrificial lamb
- Dropping everything that matters to you for the other person
- Going above and beyond regularly
- Neglecting your own mental health and life
The best way to support someone else is to maintain your own mental health
How to take care of yourself:
- Make time to focus on your own physical health to keep your resilience up
Eat healthy
Get out and move
Get enough sleep * Avoid unhealthy coping like drinking or substance use * Focus on your own established Mental Healthroutines. This may not be the best time to start something new, but you can at least stick to what you know works * Avoid Feeling Guilty - Quote from National Alliance on Mental Illness “When you allow yourself to notice your feelings without judging them as good or bad, you dial down the stress and feel more in control. When you feel less stressed, you’re better able to thoughtfully choose how to act.” * Gather Help from Others – reach out to other loved ones, trusted friends, support groups, mental health professionals
Resources
https://www.psychologytoday.com/us/blog/mental-health-nerd/201911/when-the-one-you-love-is-depressed
https://www.nami.org/Find-Support/Family-Members-and-Caregivers/Taking-Care-of-Yourself
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In this episode, we talk about how nobody remembers your failures.
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According to a small 2015 study with a sample size of about 1000. 31% of adults have a fear of failure.
This can lead to:
- Inaction
- Frustration
- Low self-esteem
- Negative effects across your entire life
Ad
What is failure anyway?
Here's how I look at it:
- As long as you keep trying you will never fail.
- Being "in progress" is not the same as "I've failed". stop treating them the same.
- If you decide a goal isn't what you want anymore and abandon it then you have successfully dodged a bullet
- The only way to "fail" is to want something and do nothing about it
With that said, this isn't the commonly accepted view of failure. So let's look at some examples of failures that no one remembers:
- Bill Gates: $110 Billion. Started Microsoft and invented computing as we know it. Started a company in 1972 called Traf-O-Data to provide traffic data to engineers. Have you ever heard of it? Of course not, it was a massive failure. Then in 1975 he started Microsoft. What would have happened if Traf-O-Data had worked? The entire computing industry, everything we know as technology may be completely different.
- Oprah Winfrey was the co-anchor on a prime-time news station back in 1976. The show flopped and she was fired after a year. She later went on to do...well basically everything. You know who Oprah is.
- Usain Bolt was chosen for the 2004 Jamaican Olympic team in Athens. He was eliminated in the first round of the 200 m dash. Then in 2012 he became the first man in history to set 3 world records in a single Olympic Games competition.
The examples are endless
- No one remembers or talks about your failures
- No one cares about what you "didn't" do
- The 3 examples I've given, while they may have viewed each of these events as failures at the time they all did exactly what they should have. They tried again. Bill Gates didn't stop after Traf-O-Data and say "well, I guess running a business isn't for me". Oprah didn't get fired and decide that she just wasn't a good host. Usain Bolt didn't get eliminated and say "well I guess that was my shot. I blew it".
- I'm sure each of them were in pain. I'm sure each of them hurt. But they kept going. So they never failed. They just learned and tried again. That's what you need to do.
Resources:
https://www.beingguru.com/2018/09/bill-gates-1st-startup-traf-o-data-was-a-failure-in-70s-failure-is-just-a-word-if-you-look-back-at-your-mistakes/
https://www.baltimoremagazine.com/2011/5/1/when-oprah-was-ours
https://www.telegraph.co.uk/usain-bolt-worlds-fastest-man/0/usain-bolt-a-life-in-pictures/bolt-in-the-first-round-of-the-200m-at-the-2004-olympics-athens/
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In this episode, we look at our negative thoughts.
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How Negative Thoughts Happen
"Our overall mind state has a certain tone or flavor based largely on the types of thoughts we think. When the deep limbic system is overactive, it sets the mind’s filter on “negative.” If you could look into the thoughts of people who are depressed, you would find one dispiriting thought following another. When they look at the past, there is regret. When they look at the future there is anxiety and pessimism. In the present moment, something is most often unsatisfactory. The lens through which they see themselves, others, and the world has a dim grayness to it. They are suffering from Automatic Negative Thoughts, or ANTs. ANTs are cynical, gloomy, and complaining thoughts that just seem to keep coming all by themselves."
Takeaways:
- Often the negative thoughts we are having aren't conscious. They just happen.
- They come out of no where
- This is called Automatic Negative Thoughts
How to Deal With ANT's
- Use language as a tool to process your thoughts
- Describe what you are feeling either out loud to yourself, to someone else, or in a written format
- Describing what you are feeling forces you to analyze it.
- There's a difference between language inside your own mind and language used to communicate an idea.
This is why you sometimes have such a clear idea of something in your head but can't find the words to describe it * The process of turning your thoughts into language is called encoding.
"In order to convey meaning, the sender must begin encoding, which means translating information into a message in the form of symbols that represent ideas or concepts. This process translates the ideas or concepts into the coded message that will be communicated. The symbols can take on numerous forms such as, languages, words, or gestures. These symbols are used to encode ideas into messages that others can understand."
- While encoding a message your mind needs to analyze the information and find the right "symbols" or language to communicate it with.
- That process of analyzing can sometimes help you see things more clearly
- Think about when you say a word over and over again or read it over and over again and it starts to look weird. You start to question if it's spelled correct or if you're saying it right.
- This happens because you are seeing the word as it's individual parts. you are analyzing it. Rather than reaching for the word as a whole
- The same thing happens with our Anxiety or negative feelings
Takeaways:
- The next time you find yourself having automatic negative thoughts try saying the thoughts outloud to yourself. It just might help you realize how silly those thoughts are.
Resources:
https://ahha.org/selfhelp-articles/ant-therapy/
https://web.njit.edu/~lipuma/352comproc/comproc.htm#:~:text=In%20order%20to%20convey%20meaning,message%20that%20will%20be%20communicated.&text=The%20channel%20is%20the%20means%20used%20to%20convey%20the%20message.
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In this episode, we look at why "take massive action" is bad advice.
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Reasons this isn't good advice
- Unclear: What counts as "massive action""? Uncertainty leads to overwhelm and increased likelihood of inaction
- Invalidates tiny action: When your focus is on taking "massive action" it leads to discounting all the tiny things you can do now or the tiny things that you NEED to do. This also leads to inaction because it feels like what you CAN do isn't enough
- Massive action can lead to burn out and doesn't consider your current situation (empathy). It's a blanket statement that means nothing.
What to do instead
- Start your goal setting from a place of Empathy. Figure out what your constraints are BEFORE setting your goals
- Set a goal that is contextual to your situation
- Create a progressive action plan. Start with the tiniest thing you can do and progressively increase to larger actions
- Start immediately
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In this episode, we look at the effects of learning for examination vs learning to teach.
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Abstract
"This study tested whether students who learned with an active orientation would be more intrinsically motivated to learn and would learn more than students who learned with a passive orientation. The active orientation was created by having subjects learn material with the expectation of teaching it to another student; the passive orientation was created by having subjects learn the same material with the expectation of being tested on it. The results indicate that subjects who learned in order to teach were more intrinsically motivated, had higher conceptual learning scores, and perceived themselves to be more actively engaged with the environment than subjects who learned in order to be examined."
How to use this in your own life
- When you need to learn something new for work or for your own life, find someone who is willing to support you and schedule a teaching session with them . Create the expectation that they will ask questions throughout the session.
- This will allow you to learn the topic with the additional pressure of needing to explain it to others. That pressure can lead to the motivation required to dive deeper into topics and ask better questions yourself.
The Study
https://journals.sagepub.com/doi/10.3102/00028312021004755
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In this episode, we continue our discussion on Personal Development as a form of Privilege.
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Adams Thoughts
"Pursuing self-improvement is indeed a privilege, and it can easily become a selfish endeavor. But it doesn't have to end up this way. These practices are also tools to equip us for our collective struggle. To give us the awareness, the perspective, the time, the attention, the focus, and the mental energy to step up when the moment calls for it. To know we have the time and emotional capacity to drop everything to take care of a family member. To show up for a friend who's hurting. To knock on doors for a cause or candidate. To join and contribute to a mutual aid network. To protest, march, and stand in solidarity. To use that privilege for something other than our own pleasure or well-being".
In Episode 553 I Said
- Personal development is a form of privilege. It's something that people who are doing okay are able to pursue while those who are struggling, and need it most, often can't.
In this episode
- If you have privilege you should take advantage of it
- It's not something to feel bad about
- It doesn't have to be a bad thing
- It's about recognizing that privilege
- If you're in a position to pay off your student loans quickly because of where you started in life or the kind of job you had or because of the support you received earlier in your life...that is a good thing. But that doesn't make you better than someone who is stuck with their loans for the rest of their life.
Some realizations
- You are in the position you are in in part because of the life you have lived
- Struggling isn't always because of someones choices and success isn't always because of someones choices
- Tiny privileges throughout your life lead to massive shifts in the direction of your life
- Privilege isn't about receiving something, it's about never having to think about something
What to do
- Privilege isn't a bad thing. Personal development isn't a bad thing. Use both to help others.
- Don't burn the ladder when you get to the top, build an elevator instead.
- If you ARE in a place of privilege, pursuing personal development, growth, and progress allows you to fully use that privilege to aid others.
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In this episode, we look at how to get back on track when you've lost your habits or routines.
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Have your own question or want a shout out?
- Follow the podcast on Instagram http://instagram.com/tinyleaps
- Send a message with your question or comment
The Core Question
When you develop a habit or routine but eventually break it, how do you get it back?
Why this is a problem
- Leads to frustration with yourself
- Hard to find direction
- Feeling overwhelmed
- Confirms negative beliefs about self
Why its hard to get back
- What you're talking about is an identity. Your way of being.
- You were there, and you still identify that way, so it feels like you should be able to just pick back up
- You don't necessarily identify the way you are now, even though it is your current reality
- So you wake up every day feeling like you should be this person...even though you aren't
- It's like if you grew up super super rich and then lost all your money. It still feels like you're rich. You still think like you're rich. You probably still act like you're rich. So the reality of where you are currently can't ever quit settle in.
How do we get back there
- Remember that you didn't get there all at once. You grew into that person little by little over time. But yet you are trying to and expecting to get BACK there all at once. that expectation is still there because you still feel like that person. So you have to accept that you aren't that person anymore. You could be again, but as of this moment you are not that person. Accept that and treat it like a journey you are going on to get there from scratch
- Stop focusing on getting back to where you were and start focusing on getting to somewhere better than here. A focus on getting back to is a focus on the end goal. A focus on improvement from where you are is a focus on progress with a splash of empathy
- Make a list of everything you liked about yourself when you were that person.. Get clear on what exactly it is you are trying to become. It's hard to "get back to" something because you are thinking about it as a whole picture. Break that person down to the individual habits and routines that made them up...then focus on each piece individually. It won't be quick but you'll build back up to that person again.
Have your own question or want a shout out?
- Follow the podcast on Instagram http://instagram.com/tinyleaps
- Send a message with your question or comment
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In this episode, we look at the H.A.L.T framework.
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What is HALT?
HALT is a tool used in various mental health treatment programs including narcotics and addiction dependencies. It's an acronym that stands for Hungry, Angry, Lonely, Tired. Basically you can think of it like a checklist for checking in with yourself and identifying potential reasons for how you are feeling.
In general, checking in with yourself is a fantastic habit to build. HALT is just one framework to help you do so.
Why do people use HALT?
Let's think of a pretty common situation.
You've been busy all day and forgot to eat lunch. It's not 4 pm and you have just a few more items on your list of things to get done. Your friend messages you and you just feel annoyed at everything they're saying. Then you head into the store and someone cuts you off in line. You find yourself getting angrier than you normally would have.
This happens because we get hangry. It's something we all experience but we don't unfortunately do a good job recognizing the cause.
When something like this happens you can use the HALT framework to check in with yourself, recognize why you feel so upset, and calm yourself down until you can solve the problem (eat).
Questions to Ask Yourself:
Am I hungry?
- when did I last eat?
- was it healthy?
- Do I need to eat now and what are my options.
Am I angry?
- who can I call to talk about that with?
- What can I do to take care of myself around this emotion?
Am I lonely?
- Who can I reach out to?
- where can I go to feel connected and not alone?
Am I tired?
- Do I need to reset and rest?
- Can I adjust my day to better care for my own needs?
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In this episode, we take a look at Action Faking.
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What is Action Faking?
"Action-Faking: when you take solitary and/or uncommitted action that is NOT part of a bigger process
For the aspiring entrepreneur who wants to get rich, be his own boss, and blah blah blah, "action-faking" is ordering cards from Vistaprint." - MJ Demarco, Millionaire Fastlane
- Action faking is all the stuff we do that makes us feel good about our progress without actually making any meaningful progress.
What does Action Faking Look Like?
Fitness
- Getting a gym membership but not going to the gym
- Buying exercise equipment but not using it
- Reading articles on the best shoes for running or the best running form but not running
Nutrition
- Planning your entire week of meals but not prepping them
- Reading about the best diets
- Getting a free nutrition consultation but not hiring the nutritionist
Finances
- Setting up a savings account but not setting up automatic transfers
- Reading books on how to save but not taking action
Mental Health
- Learning about meditation but not meditating
Career
- Creating your 5 year plan
Relationships
- Swiping left and right on an app, going on dates, but never being willing to commit.
Why do we Action Fake?
- It feels like progress
- It doesn't require risk
- It's a good starting point
How to stop Action Faking
- Plan your first real action and schedule it
- Utilize accountability to get started
https://www.thefastlaneforum.com/community/threads/whats-an-action-fake-action-faking.92039/
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, look at mental health emergencies.
Recognizing an Emergency:
Any time a person is an immediate danger to others or themselves, experts say.
Quote:
"In many ways, issues related to suicide are similar to having chest pain: This is an emergency, and it should be taken seriously," Borenstein says. In other words, if someone around you is threatening violence, call 911 or take the person to the nearest emergency room yourself, he says.
Other situations that warrant quick care include people who show signs of psychosis that affect their functioning such as delusions, paranoia or fear, Borenstein says. People who are extremely agitated, wild, overly active and unable to calm down should also raise red flags – particularly if they don't respond to verbal interventions like saying, "Hey, can we sit down and talk?" Lieberman adds.
Sudden behavior changes should be taken seriously, too. "If something evolves rapidly, it's probably not psychiatric," Lieberman says. It's probably something really, really serious like poisoning, and they just need to be taken to the closest emergency room immediately." If you have a choice, head to an academic medical center, since clinicians there tend to be up-to-date on the most effective procedures and treatments, he says."
When to Ask For Help if its Not an Emergency:
- Feeling sad, angry, or otherwise “not yourself.”
- Abusing drugs, alcohol, food, or sex to cope.
- You’ve lost someone or something important to you.
- Something traumatic has happened.
- You can’t do the things you like to do.
Resources:
https://www.psychologytoday.com/us/blog/where-science-meets-the-steps/201303/5-signs-its-time-seek-therapy
https://www.mhanational.org/finding-help-when-get-it-and-where-go
https://health.usnews.com/health-news/best-hospitals/articles/2015/07/21/what-to-do-during-a-mental-health-crisis
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we take an honest look at the personal development industry and some of it's biggest issues.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about decision fatigue.
Try Bllinkist: http://blinkist.com/tinyleaps
What is Decision Fatigue?
"As it turns out, your willpower is like a muscle. And similar to the muscles in your body, willpower can get fatigued when you use it over and over again. Every time you make a decision, it’s like doing another rep in the gym. And similar to how your muscles get tired at the end of a workout, the strength of your willpower fades as you make more decisions." - James Clear
- Everyone has a reserve of mental energy, and each decision draws on it
- The more decisions you make, the less mental energy you have
Two Ways to Avoid It:
- Proactive: Optimizing your day to day routine to reduce unnecessary decisions (the president)
Choose your outfit the night before
Set out clothes for workouts
Meal prep * Reactive: Giving yourself space to reset and improve decision making (taking a break) + Do something fun + Take a break + Stop for the day
Key Takeaways:
-
Plan to make decisions early in the day
-
Make small decisions ( like what to wear) ahead of time
-
Avoid impulse decisions
Resources:
https://jamesclear.com/willpower-decision-fatigue
https://www.forbes.com/sites/womensmedia/2019/05/13/how-to-identify-when-youre-experiencing-decision-fatigue/#1dfea0267fb4
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we take a look at habit stacking and why it works.
Join Thrive Market: http://thrivemarket.com/tinyleaps
What is Habit Stacking?
"Also termed 'habit chaining', the process involves grouping together small activities into a routine which you link to a habit already set in your day. This makes the routine memorable and anchors your new habits to an existing trigger. Or in simpler terms: use the things you already remember to do to remind you to do something else, like reading one chapter of a book when you get into bed."
Why Does This Work?
- Classical Conditioning
What is Classical Conditioning?
"Classical conditioning involves placing a neutral signal before a naturally occurring reflex. In Pavlov's classic experiment with dogs, the neutral signal was the sound of a tone and the naturally occurring reflex was salivating in response to food. By associating the neutral stimulus with the environmental stimulus (food), the sound of the tone alone could produce the salivation response."
The 5 Stages:
- Acquisition
- Extinction
- Spontaneous Recovery
Key Takeaways:
- Habit Stacking is the process of pairing a new habit with an existing one
- This works because of classical conditioning which ties new behaviors to existing behaviors
- When trying to build new habits you'll go through periods of acquisition, extinction, and spontaneous recovery
Resources:
https://www.verywellmind.com/classical-conditioning-2794859
https://www.esquire.com/uk/life/fitness-wellbeing/a15489/habit-stacking-chaining/
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about how to change yourself.
Follow on Instagram: http://instagram.com/tinyleaps
What is Reciprocal Determinism:
"According to psychologist Albert Bandura, reciprocal determinism is a model composed of three factors that influence behavior: the environment, the individual, and the behavior itself. According to this theory, an individual's behavior influences and is influenced by both the social world and personal characteristics."
Behavior
"behavior is controlled or determined by the individual, through cognitive processes, and by the environment, through external social stimulus events."
Environment
"the physical surroundings around the individual that contain potentially reinforcing stimuli, including people who are present (or absent). "
Individual
"all the characteristics that have been rewarded in the past. Personality and cognitive factors play an important part in how a person behaves, including all of the individual's expectations, beliefs, and unique personality characteristics."
Each of these factors over the course of your life have combined in unimaginable ways to create you. The combinations are endless and so you are unique.
How can we use this to change in the future?
- Change behavior
- Change environment
- Change yourself
By changing one of these things you change the potential combinations going forward. By changing all of these things you completely shatter the path you were travelling.
Challenge:
- Do something different today
- Go somewhere new today
- Respond to something differently today
Resources:
https://www.verywellmind.com/what-is-reciprocal-determinism-2795907
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with Alina Tugend to discuss her book Better By Mistake.
About the Guest:
Alina Tugend is a long-time journalist who has worked in Southern California, London, Washington DC, Rhode Island and New York. From 2005-2015 she wrote the award-winning biweekly Shortcuts column for The New York Times business section; Her work has appeared in numerous publications, including The Times, The Atlantic, O, the Oprah Magazine, Family Circle and Inc. Magazine. In 2011, Riverhead published Tugend’s first book, “Better by Mistake: The Unexpected Benefits of Being Wrong.” She also contributed a chapter to the book “Mistakes I Made at Work: 25 Influential Women Reflect on What They Got Out of Getting it Wrong.”
Follow her on twitter at @atugend and see more of her work at www.alinatugend.com
Her Work:
On giving and receiving feedback
https://www.nytimes.com/2015/02/07/your-money/how-to-survive-performance-reviews.html
Why we remember negative events more than positive ones
https://www.nytimes.com/2012/03/24/your-money/why-people-remember-negative-events-more-than-positive-ones.html
Why we don't all need to be so special
https://www.nytimes.com/2012/06/30/your-money/redefining-success-and-celebrating-the-unremarkable.html?_r=1
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with Alina Tugend to discuss her book Better By Mistake.
About the Guest:
Alina Tugend is a long-time journalist who has worked in Southern California, London, Washington DC, Rhode Island and New York. From 2005-2015 she wrote the award-winning biweekly Shortcuts column for The New York Times business section; Her work has appeared in numerous publications, including The Times, The Atlantic, O, the Oprah Magazine, Family Circle and Inc. Magazine. In 2011, Riverhead published Tugend’s first book, “Better by Mistake: The Unexpected Benefits of Being Wrong.” She also contributed a chapter to the book “Mistakes I Made at Work: 25 Influential Women Reflect on What They Got Out of Getting it Wrong.”
Follow her on twitter at @atugend and see more of her work at www.alinatugend.com
Her Work:
On giving and receiving feedback
https://www.nytimes.com/2015/02/07/your-money/how-to-survive-performance-reviews.html
Why we remember negative events more than positive ones
https://www.nytimes.com/2012/03/24/your-money/why-people-remember-negative-events-more-than-positive-ones.html
Why we don't all need to be so special
https://www.nytimes.com/2012/06/30/your-money/redefining-success-and-celebrating-the-unremarkable.html?_r=1
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about reward systems and why they work so dang well.
Try Blinkist: http://blinkist.com/tinyleaps
Common Reasons to Use Reward Systems
- Rewards success
- Punishes failure
- Something to look forward to
What is Operant Conditioning
"Operant conditioning (sometimes referred to as instrumental conditioning) is a method of learning that occurs through rewards and punishments for behavior. Through operant conditioning, an association is made between a behavior and a consequence for that behavior"
Why Does This Work?
There are two types of behavior
- Respondent behaviors are those that occur automatically and reflexively. Think of pulling your hand away from the stove when burned or putting your hands forward to stop yourself when falling.
- Operant behaviors, on the other hand, are those under our conscious control. Some may occur spontaneously and others purposely, but it is the consequences of these actions that then influence whether or not they occur again in the future.
Key Components:
Reinforcers & Punishments
Reinforcers:
"Reinforcement is any event that strengthens or increases the behavior it follows."
Positive Reinforcers
Positive events or situations presented after the behavior
- Praise
- Direct Rewards
Negative Reinforcers
The removal of events or situations as a result of a behavior
- Giving a crying child candy to get them to stop
Punishments:
"Punishment is the presentation of an adverse event or outcome that causes a decrease in the behavior it follows"
Positive Punishment
"sometimes referred to as punishment by application, presents an unfavorable event or outcome in order to weaken the response it follows. Spanking for misbehavior is an example of punishment by application"
Negative Punishment
"also known as punishment by removal, occurs when a favorable event or outcome is removed after a behavior occurs. Taking away a child's video game following misbehavior is an example of negative punishment"
Key Takeaways:
- The 2 kinds of behaviors are reflexes and operant behavior. Operant behaviors are more controllable and programmable.
- If trying to develop or reduce an operant behavior using a reward system can be helpful.
- When creating a reward system focus on reinforcers and punishments. Reinforce the behavior you want by giving yourself a reward or being praised. Be careful of accidentally reinforcing habits and behaviors you don't want
- Punish behaviors you don't want
Resources:
https://www.verywellmind.com/operant-conditioning-a2-2794863#examples-of-operant-conditioning
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with Eric Adams to talk about meditation, mindfulness, and how switching to a plant-based diet cured his diabetes.
Try Better Help: www.betterhelp.com/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with the current Brooklyn Borough President to discuss George Floyd, Police Reform, Protesting, and how to create real lasting change in the system.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at Classical Conditioning, Operant Conditioning, and how to build a new habit.
Join Blinkist: http://blinkist.com/tinyleaps
Why We Want to Build Habits
- Habits make taking action easy
- Habits allow behavior changes to stick
Classical Conditioning
Classical conditioning is a technique frequently used in behavioral training in which a neutral stimulus is paired with a naturally occurring stimulus. Eventually, the neutral stimulus comes to evoke the same response as the naturally occurring stimulus, even without the naturally occurring stimulus presenting itself.
Throughout the course of three distinct phases, the associated stimulus becomes known as the conditioned stimulus and the learned behavior is known as the conditioned response.
Examples:
"John B. Watson's experiment with Little Albert is a perfect example of the fear response.10 The child initially showed no fear of a white rat, but after the rat was paired repeatedly with loud, scary sounds, the child would cry when the rat was present. The child's fear also generalized to other fuzzy white objects.
This experiment illustrates how phobias can form through classical conditioning. In many cases, a single pairing of a neutral stimulus (a dog, for example) and a frightening experience (being bitten by the dog) can lead to a lasting phobia (being afraid of dogs)."
Operant Conditioning
Operant conditioning (sometimes referred to as instrumental conditioning) is a method of learning that occurs through reinforcements and punishments. Through operant conditioning, an association is made between a behavior and a consequence for that behavior.
When a desirable result follows an action, the behavior becomes more likely to occur again in the future. Responses followed by adverse outcomes, on the other hand, become less likely to happen again in the future.
Examples:
"If your child acts out during a shopping trip, you might give him a treat to get him to be quiet. Because you have positively reinforced the misbehavior, he will probably be more likely to act out again in the future in order to receive another treat."
Resources:
https://www.verywellmind.com/behavioral-psychology-4157183
https://www.verywellmind.com/classical-conditioning-2794859
https://www.verywellmind.com/operant-conditioning-a2-2794863
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with Adam Lowenstein the author of Re-frame The Day to discuss meditation, mindset, and politics.
Pick up a copy of Adam's book: www.reframetheday.com
Get 50% off your first order, become a member today: www.feals.com/tinyleaps
In the episode we cover questions like:
- What is it like working in the political world?
- How, in your eyes, is the world of politics and real life connected?
- How do we actually create stillness and reduce the amount of time we spend rushing?
- You mention meditation in your book as a way to create awareness. Many people listening to this podcast have tried and failed at meditation time and time again. Do you have any advice for how to finally build the habit?
- What changes can someone make today to start re-frame their days?
- What one habit or routine should listeners focus on building into their lives?
- How do we make these changes without getting overwhelmed?
- What do we do if or when we get overwhelmed?
- What does the result look like? What should we expect to change if we are making progress?
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with Adam Lowenstein the author of Reframe The Day to discuss meditation, mindset, and politics.
Pick up a copy of Adam's book: www.reframetheday.com
Try the Lawn Mower 3.0: www.manscaped.com CODE TINYLEAPS
In the episode we cover questions like:
- What is it like working in the political world?
- How, in your eyes, is the world of politics and real life connected?
- How do we actually create stillness and reduce the amount of time we spend rushing?
- You mention meditation in your book as a way to create awareness. Many people listening to this podcast have tried and failed at meditation time and time again. Do you have any advice for how to finally build the habit?
- What changes can someone make today to start re-frame their days?
- What one habit or routine should listeners focus on building into their lives?
- How do we make these changes without getting overwhelmed?
- What do we do if or when we get overwhelmed?
- What does the result look like? What should we expect to change if we are making progress?
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at how to deal with criticism from your loved ones.
Why We Take Things Personally:
- We depend on others for security and needs
- When others do something that feel threatening to our security we can take it personal
- This can impact our mental health by adding anxiety, sadness or resentful feelings
How to not take it personal:
- Gain some perspective - can you see things from their point of view? can you ask clarifying questions?
- Take some space to work though how you feel about the situation and to gain some clarity
- Refocus on yourself, stay busy with your own needs
- Dont "Climb Down" and be negative in response.
Resources:
https://www.forbes.com/sites/francesbridges/2018/06/29/how-to-stop-taking-things-personally/#50ea48d96726
https://www.psychologytoday.com/us/blog/in-flux/201408/how-stop-taking-things-personally
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with Phil Gerbyshak to discuss his career, his book, and self-awareness.
Try the Lawn Mower 3.0: www.manscaped.com CODE TINYLEAPS
Useful Links:
https://philgerbyshak.com/
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with Phil Gerbyshak to discuss his career, his book, and self-awareness.
Try Better Help: http://betterhelp.com/tinyleaps
Useful Links:
https://philgerbyshak.com/
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at how to be more assertive in your life.
Benefits of Being Assertive:
- increased confidence and self esteem
- better stress management
- better boundaries, saying no
What it means to be assertive:
"Being assertive is a core communication skill. Being assertive means that you express yourself effectively and stand up for your point of view, while also respecting the rights and beliefs of others.Being assertive can also help boost your self-esteem and earn others' respect. This can help with stress management, especially if you tend to take on too many responsibilities because you have a hard time saying no. Some people seem to be naturally assertive. But if you're not one of them, you can learn to be more assertive."
How to Be More Assertive
- Start Small and use "I" statements
- Reherse and Practice setting boundaries
- Use Positive Self Talk
Resources:
https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/assertive/art-20044644
https://www.healthline.com/health/how-to-be-more-assertive#avoid-guilt
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I introduce you to a new podcast that I think you'll enjoy. It's called Motivate Me and it's hosted by Dean Booty. Enjoy this preview of the podcast and, if you like it, be sure to subscribe.
https://podcasts.apple.com/us/podcast/motivate-me/id1498151906
Today on the podcast we have a super action oriented conversation with Clay Cockrell. Clay is a practicing psychotherapist, the founder of Online Counseling.com, the creator of Walk and Talk therapy, and the host of the podcast Finding Therapy.
In today's episode we talk about:
- The stigma around therapy
- How to find the right support for you
- How to evaluate your therapist
- Why taking a walk with your therapist is a good idea.
Website: www.onlinecounseling.com
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Today on the podcast we have a super action oriented conversation with Clay Cockrell. Clay is a practicing psychotherapist, the founder of Online Counseling.com, the creator of Walk and Talk therapy, and the host of the podcast Finding Therapy.
In today's episode we talk about:
- The stigma around therapy
- How to find the right support for you
- How to evaluate your therapist
- Why taking a walk with your therapist is a good idea.
Website: www.onlinecounseling.com
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at what I learned from my conversation last week with Karl Staib.
Key Takeaways:
- Gratitude plays a major role in dealing with grief and loss. By focusing on the time you are grateful for or the people you are grateful for you make it harder to focus on the pain of the experience.
- Traumatic experience create deeper rooted neural connections than regular experiences.
- When the decision to act has been made (subconsciously) there is a moment in time where a choice can be made. It's small but is something that can help us take control of our actions.
- Willpower is limited and based purely availability. Way power is based on your why and can be a stronger motivation to take or not take an action.
- The way you view something, how you think about it has an effect on how much energy is available for it. If something is a chore, it becomes draining. If something is an opportunity, it becomes empowering.
- When we focus on gratitude in our day to day lives we enable the release of dopamine for yourself and the other person (if you express it)
- The 4 levels of gratitude are surrounding, sharing, self-gratitude, and spiritual. Surrounding focuses on what we can experience with our senses. Sharing is what we can express to others. Self is what we love about ourselves. and Spiritual is our connection to something bigger.
- The easiest way to build a gratitude habit is to focus on expressing it while brushing your teeth. Or any other habit you already have. Reclaim that time and focus on 3 things you are grateful for.
- Really focusing on your why as the core of creating change is the best way to make your actions powerful
Books:
Emotional Success: https://www.amazon.com/Emotional-Success-Power-Gratitude-Compassion/dp/0544703103
Bring Gratitude:L https://www.amazon.com/Bring-Gratitude-Bite-Sized-Mindset-Practices/dp/1977845495
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I'm sitting down with Karl Staib the author of Bring Gratitude.
Today on the podcast we have an amazing conversation with Karl Staib. Karl is the author of Bring Gratitude: Feel Joyful Again With Bite-Sized Mindset Practices. He's also a speaker and coach who's mission is to help 1,000,000 people develop a better mindset with gratitude at it's core.
In today's episode we talk about:
- How to create a gratitude practice
- Where to start with daily gratitude
Useful Links:
https://bringgratitude.com/tap-into-the-potential-of-waypower/
https://bringgratitude.com
https://bringgratitude.com/challenge/
https://www.amazon.com/Happiness-Advantage-Principles-Psychology-Performance/dp/0307591549
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I'm sitting down with Karl Staib the author of Bring Gratitude.
Today on the podcast we have an amazing conversation with Karl Staib. Karl is the author of Bring Gratitude: Feel Joyful Again With Bite-Sized Mindset Practices. He's also a speaker and coach who's mission is to help 1,000,000 people develop a better mindset with gratitude at it's core.
In today's episode we talk about:
- How gratitude can trigger dopamine release
- The differences between willpower and waypower
- The secret to staying grateful in the moment
- How to build a gratitude practice.
Useful Links:
https://bringgratitude.com/tap-into-the-potential-of-waypower/
https://bringgratitude.com
https://bringgratitude.com/challenge/
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode I talk about motivation...this is a good one.
Connect:
twitter.com/greggclunis
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I introduce you to the idea of a "design sprint" and how you can use it in your life to achieve ALL of your goals.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about what is really possible for you to accomplish.
Try Better Help: http://betterhelp.com/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at a new way to set goals that have a chance of being accomplished.
What are LEAP Goals?
A goal-setting framework designed for long-term, lifestyle based goals.
What it stands for?
- Long Term
Your goal should revolve around adjusting your lifestyle for the long term rather than trying to accomplish something specific in the short term. * Empathetic
Your goal needs to consider and account for the reality of your situation and position. Setting goals that are completely out of the realm of likely possibilities will just leave you feeling defeated. * Actionable
Your goal must be something that you can take action on in order to move forward. * Process Focused
Your goal must revolve around engaging in certain behaviors regularly rather than accomplishing certain outcomes.
When to use LEAP Goals
- When aiming for habit or lifestyle changes
- When struggling to find motivation each day
- When other goal-setting options aren't working
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with the author of Fearvana to talk about how he turns his fears into his greatest strengths.
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In this episode, I share my top advice for what to do when you are feeling a bit overwhelmed.
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In this episode, we look at the last year in Tiny Leaps and my history.
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In this episode, we look at 3 ways to be more productive at home.
Try Four Sigmatic: http://foursigmatic.com/tinyleaps
- Make a clear goal
- Keep a to do list
- Invest in headphones
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at 3 more ways to make money online.
- Become a Virtual Assistant
- Trading On the Stock Market (not easy)
- Affiliate Marketing
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I tell you the #1 thing you should prioritize at the start of your day.
Try Empower: http://empower.me/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at how to find your voice.
Subscribe on YouTube: http://youtube.com/greggclunis
Big Takeaway: You already have your voice. You just can't hear it .
- Stop and ask yourself what it is you think
- Record your thoughts (journaling, creating content...etc))
- Start sharing and have others tell you
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about the dangers of working hard in pursuit of your goals.
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In this episode we look back at episode 210 and share some thoughts on what to do if you aren't feeling motivated.
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In this episode, we look at your relationship to failure and why it matters so much .
Try Empower: http://empower.me/tinyleaps
Your relationship to failure is your relationship to success
- If you believe failure is a negative, you will avoid it. If failure is pain, you will do more to avoid it than to gain success.
- If you believe failure is a requirement you will do what you need to to experience it.
- If you have failed in the past and you hold on to it you will likely fail again in the future
- If you have failed in the past and you learn from it you will likely succeed in the future.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about why you should read more fiction.
Try Empower: www.empower.me/tinyleaps
- Introduction to new perspectives in new contexts
- Stimulate the imagination and creativity
- Take your mind off of the real world
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about some lessons learned while tracking my weight every day.
Try Hydrant: http://drinkhydrant.com Code: tinyleaps
Why I Started
- Almost hit 210
- Decided I wanted to take control
- Knew I needed to learn about my body
- Decided to weigh myself daily for the data
Lessons Learned (These are just for me)
- My body doesn't process carbs well
- Around 80g of carbs per day usually = weight loss
- High protein diets leave me feeling energized and focused
- 100g of carbs per day usually = sustaining
- If I'm in a "losing pattern" I can cheat without killing momentum (it slows but progress is still made)
- There are a lot of landmines
- Always read labels
- Most things are fine to eat as long as you can "afford it"
- Having an understanding of your macro ratios, quality of food, and what works for your body is more important than counting calorie
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at why community is incredible valuable for your personal growth.
Try Blinkist: http://blinkist.com/tinyleaps
Notable Quote
"Across many studies of mammals, from the smallest rodents all the way to us humans, the data suggests that we are profoundly shaped by our social environment and that we suffer greatly when our social bonds are threatened or severed. When this happens in childhood it can lead to long-term health and educational problems. We may not like the fact that we are wired such that our well-being depends on our connections with others, but the facts are the facts."
- Matthew Lieberman, Author of Social
3 Reasons
- Sense of purpose
We want to be needed and relied on. We want to mean something to someone. 2. Sense of acceptance
We want to feel validated as the people we are. A social circle proves that we aren't the "weird" kid. 3. Sense of support
We want to feel that, should we ever need it, someone has our back. Even if we don't want to rely on that.
How to Build Your Community
- Find groups and communities around your interests
- Be open and willing to share pieces of yourself
- Have an opinion
Resources:
https://www.scientificamerican.com/article/why-we-are-wired-to-connect/
https://www.amazon.com/Social-Why-Brains-Wired-Connect/dp/0307889092
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In this episode, we discuss 3 simple strategies to help you become your best self.
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- Raise Your Standards
- Analyze Your Mindset
- Gain New Perspectives
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In this episode we're going to be looking at some really interesting lessons I learned from playing the video game Fortnite. Over the last two years of playing this game, I’ve been trying to improve at this game and I’m going to break down what those lessons and the role that I think they can have in our personal development.
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Key Points:
· Why having something measurable helps
· How being confronted by reality builds resilience
· How trying again and again develops a better mindset
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In this episode we're looking at three of my favorite productivity and focus tools right now. We've done lists like this in the past, and today I recommend the three new things that I'm using that so far are helping in my day to day focus dramatically.
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Key Points:
· What 3 apps I recommend trying
· Why they help focusing at home
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In this episode we are looking at loneliness. This is one of those topics that we tend to dismiss. But the truth is loneliness is one of the most dangerous emotions and feelings that people can fall into today we shed some light on loneliness and what it might mean in your own life. And I share some advice on how to deal with loneliness and how to avoid loneliness in the future.
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Key Points:
· Definition of Loneliness
· Who Suffers From Loneliness
· Why Loneliness is a Problem
· How to Deal With Loneliness
Resources and Links:
https://www.verywellmind.com/loneliness-causes-effects-and-treatments-2795749
https://fortune.com/2018/05/01/americans-lonely-cigna-study/
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In this episode we're looking at ways to stay connected with your community and people that you love, while you are practicing social distancing. We want to avoid people accidentally isolating themselves so I share three ways to continue to feel connected without being physically present.
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Key Points:
· Why you want to distance, not isolate
· Why you should schedule the time to call, skype, etc.
· How to stay connected if you’re working from home
· How getting outside (while still following guidelines) can help
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In this episode I share three concrete tips to help you stay motivated while working at home. This is something that is new for a lot of us and you may be having to do for the first time or maybe it's not the first time, but it's not something you do regularly. So today I talk about three tips that help allow it to be a productive environment.
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Key Points:
· Why you need to take breaks regularly
· How the novelty of working at home can keep you motivated
· Why you should not buy in to "Hustle culture" and "Always on" mentality
Notable Quote:
“You are in charge of the delineation between your work and your life. Make sure that those two things don't blend just because now you are working in the place that you live your life.” – Gregg Clunis
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In this episode, we discuss Social Distancing and why it's important.
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What is social distancing
Social distancing is a set of nonpharmaceutical infection control actions intended to stop or slow down the spread of a contagious disease.
"Many cities undertook just these measures over 100 years ago to blunt the impact of the 1918 influenza pandemic. Those that acted swiftly and decisively were rewarded with fewer cases and a lower peak of cases, relieving the demand for medical care."
Why social distancing matters
Avoid exposure, avoid spreading. There are not enough tests and we don't have an accurate idea of who has it / who doesn't, The only way to prevent overwhelm is to reduce chance of exposure altogether.
- Flatten the curve
- Give the system more time to react
- Protect yourself and those around you (if you get exposed, everyone you know will likely get exposed).
Basic rules to follow
- Stay at home if you can
- Wear face masks if you have any of the symptoms (cough, fever, fatigue...etc)
- Maintain a minimum 6 foot proximity between you and others around you when possible
- Do not attend events or gatherings unless completely necessary
Important notes to consider
-
It's more important than ever now to stay connected with people. Distance does not have to mean isolation.
-
Do not choose to be ignorant here. Yes, there is a lot of hype and nonsense in the media. No, the world probably isn't ending. No you don't need to stock up on 12 years worth of toilet paper. No, your armageddon bunker is probably not necessary. No, this isn't going to turn into the Walking Dead. But that doesn't mean you shouldn't be informed and act based on that information. Learn what you need to learn and don't be stupid. This doesn't get solved if we don't take it seriously.
This can very quickly turn into a situation like what Italy is currently facing where the country is shut down, and doctors are being forced to decide who lives and who dies based on chances of survival. Or it can be brought under control by giving our medical experts the time they need to find a more concrete solution.
We're the ones in control of which outcome we get. Your actions and choices today matter for this just as they do in your personal development.
Resources:
https://www.usatoday.com/story/opinion/2020/03/16/coronavirus-social-distancing-myths-realities-column/5053696002/
https://www.washingtonpost.com/graphics/2020/world/corona-simulator/
https://www.cdc.gov/coronavirus/2019-ncov/symptoms-testing/symptoms.html
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In this episode, we look at politics in America and why it matters.
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In today's episode, we talk about why the past discussion on the past, the present and the future. And we're looking at that through the lens of personal development, what those three things mean to us as individuals and how changing our viewpoint on it could help our personal development, our growth going forward.
Try Empower: http://empower.me/tinyleaps
Key Points:
- Why the past doesn't exist
- Why effects are still there even though the event isn't
- Why holding on to those pasts is the only way to bring them to the present.
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In this episode we are looking at some easy ways to make sure you learn something new every single day. In my opinion this is something that is a requirement for personal growth and development. As many of us get older, as we graduate school and move into the workforce and maybe start families, one mistake we make is we often put learning on the back burner. Here are simple ways to change that.
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Key Points:
· Why podcasts can help you learn in your "found time"
· How to learn more by asking more questions
· Why you should be subscribing to newsletters
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In this episode we are looking at the topic of failure. A failure is such a major part of our growth and so many people hold themselves back because of that failure. They hold themselves back because they are holding onto the past, or the fear of future failures to come. But failure is important, and not failing can actually be holding you back.
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Key Points:
- Why you should see failure as a gift to your future self
- Why failing is crucial to moving forward
- Why failure is where learning and growth happens
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In this episode, I talk about the idea of giving 110% and how it might not be the best way to grow. We hear it pretty much all the time in the personal development space but it's something that might be a part of the reason you're sort of being held back in your personal growth.
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Key Points:
· How we hear about the hustle mentality all the time
· Why giving 110% all the time is impossible
· How to use the 80/20 rule
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In this episode, we talk about some lessons I've learned by practicing meditation.
- Struggle leads to happiness and permanent growth
- You always feel better doing the thing rather than not doing it
- The "you" you think you are is not "you". "You" are not permanent. "You" are malleable and changeable. Therefore, "You" can grow.
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In this episode, we talk about how to stop taking yourself so seriously.
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In this episode, we discuss the role that clutter has on your productivity.
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Quoted from Harvard Business Review:
"You may think you’re not bothered by your overstuffed filing cabinets or the stacks of paper on your desk. But scientists at the Princeton University Neuroscience Institute have used fMRI and other approaches to show that our brains like order, and that constant visual reminders of disorganization drain our cognitive resources and reduce our ability to focus. They also found that when participants cleared clutter from their work environment, they were better able to focus and process information, and their productivity increased."
What can you do?
- Create a schedule of regular clean up
- Create an organizational system for your space
- Take the extra 3 seconds to put things in the right place
Resources:
https://hbr.org/2019/03/the-case-for-finally-cleaning-your-desk
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In this episode, we talk about how soon to quit your job after starting your business.
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In this episode, we look at 3 very simple things you can do to save a little more money.
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- Use cash & envelopes
- Order groceries online and pick them up (running total). Breanna Shaw on Quora
- 2 day rule
Resources:
https://www.quora.com/profile/Breeanna-Shaw
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In this episode, we talk about accountability and how to keep ourselves accountable. We all have goals we have set and I often hear that it’s so hard to be accountable. Today I share three ways you can stay accountable to yourself, even when there isn’t someone else to keep you on track.
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Key Points:
- How to start observational journaling
- Why you need to build a daily review habit
- How to pre-plan your activity
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In this episode, we look at my top 3 productivity tools right now.
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Takeaways:
- Evernote
- Trello, Notion, or Monday.com
- Calendar
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In this episode, we look at the role that mindfulness plays in our personal finances.
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"Mindfulness and healthy finances create a virtuous cycle, where 1) mindfulness improves your finances, and 2) improved finances gives you more freedom to pursue a more mindful, compassionate, and fulfilling life."
- Being mindful with your finances allows you to improve your finances
- Improving your finances gives you freedom to be more mindful
Definition of Mindfulness: The quality or state of being conscious or aware of something
Questions to Ask Yourself:
- How much do you spend
- How much do you make
- When are your bills due
- How much debt do you have
- What is that debt costing you monthly?
- What is your APR?
- What is your plan?
Resources:
https://www.mindfullyinvesting.com/ride-the-virtuous-cycle-of-mindful-personal-finances/
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In this episode, we look at a few things you can do to change your life in 5 minutes each day.
- 2 Minute Meditations
- 5 Minute Stretches
- Read for 5 Minutes
- 5 Minute Networking
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In this episode, we meet two listeners of Tiny Leaps, Big Changes and learn how the last 500 episodes have played a role in their personal development.
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In this episode, we talk about the purpose of meditation and what you should be aiming for.
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- Develop self-awareness
"The purpose of meditation is to understand ourselves and how our mind works. By doing that we can better understand how life works and give our mind more room to work. "
- Create room for growth and change
"Through meditation, you begin to make your mind more pliable and willing to accept new ideas and beliefs."
- Develop new perspectives
"Meditation helps us to gain a bigger perspective on all of life "
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In this episode, I talk about why you should bet on your strengths and we cover:
- The simple reason your strengths matter more than your weaknesses
- Why "fixing yourself" is a bad idea
- How to figure out what you're good at
- Why "dropping the ball" can be a good thing
Resources:
Scott Barry Kaufman | Which Character Strengths Are Most Predictive of Well-Being? | Scientific American - Beautiful Minds Section
Erika Andersen | How Feeling Grateful Can Make You More Successful | Forbes - Leadership Section
Gary Vaynerchuk | We Need to Talk About the Importance of Self-Awareness | Medium
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In this episode, we look at the APR on our credit cards and loans.
Quotes:
"More than 40% of Gen Z, around 30% of Millennials and Gen X, and almost 40% of Baby Boomers say they don’t know what the interest rate on their credit card is, according to a new survey by Stash, a micro-investing and banking app.
But it’s not like folks don’t need to know because they’re paying off their bill in full each month and not triggering any interest charges: Americans paid $113 billion in credit card interest last year, up 12% from 2017, and up a whopping 49% from five years ago when the national average was just $76.3 billion, according to MagnifyMoney, a financial product comparison website."
Takeaways:
-
A higher APR or Annual Percentage Rate leads to paying more overtime. This seems basic but is often underestimated.
-
If you aren't extremely careful, you can get into a situation where you are never able to get out of the debt (student loans).
-
Higher APR means less gets paid on the principle which means carrying a higher balance for longer and lowering your credit score.
Here's what to do:
- Find your APR for every line of credit
- Create a plan to repay those debts. Either based on APR or on balance (avalanche or snowball)
Resources:
https://money.com/millennials-love-to-pay-with-credit-cards-but-almost-30-of-them-cant-name-their-interest-rate/
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In this episode, we talk about my top 3 favorite mental health apps right now.
Subscribe on YouTube: http://youtube.com/greggclunis
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In this episode, we discuss the role your reaction plays in creating the life you really want.
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In this episode, we talk about how to change your money mindset.
- Daily reading
- Keep a spending log
- Review money activities monthly
- Log-in to your bank account daily
- Make hard decisions
Join Empower: http://empower.me/tinyleaps
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There is a very simple, straight-forward approach to creating change. In this episode I'll share it with you.
- Your outcome is tied to your actions
- Change in outcome happens when there is a change in action
- Change in action happens when there is a change in identity, belief, or desire
- Change in identity, belief, or desire comes from exposure to new identities, beliefs, or desires
- Exposure comes in books, meeting new people, doing new things, or thinking more deeply on what you already know (journaling, meditation...etc)
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In this episode, I share some lessons learned from visiting the Kennedy Space Center down in Florida.
- NASA Engineers and astronauts recognize that they will never see the fruits of their labor
- They know that the goals along the way matter just as much as the end goal
- They know that their may never be a true "end"
- They get value and fulfillment from the practice of showing up and taking one tiny step forward
- They see the larger picture in their work and focus on inching it slightly closer
- They know that the future doesn't happen if they don't lay the groundwork
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In this episode, we look at how to find fulfillment in any area of your life.
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In this episode, we look at 3 books that changed my life.
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- Total Money Makeover
- I Will Teach You to Be Rich
- Money: Master The Game
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In this episode, we look at a basic process for improving your credit.
- Recognize the Value of a Credit Score
- Understand Your Score
- Identify Your Weak Areas
- Put Everything on Auto Pay
Resources:
https://www.moneyunder30.com/how-credit-works
https://www.credit.com/credit-reports/how-credit-works/
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In this episode, we look at how to develop EQ.
What is EQ?
“Your EQ is the level of your ability to understand other people, what motivates them and how to work cooperatively with them,” - Howard Gardner
5 Aspects of EQ
- Self-awareness
- Self-regulation
- Motivation
- Empathy
- Social Skills
How to Develop EQ
- Think About The Results of Your Actions Before Taking Them
- Slow Down and Analyze Your Thinking
Resources:
https://psychcentral.com/lib/what-is-emotional-intelligence-eq/
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In this episode, we look at the mental health benefits of having a routine.
- Take Control of Your Sleep Cycle
"Routine can liberate your mental health, and it can have incredible psychological benefits, including alleviating symptoms of mental disorders, and insomnia. Creating a daytime routine for yourself or a loved one can promote better sleeping cycles." (Dr. Danielle Forshee)
- Know What to Expect
"The importance of mental health has been associated with a variety of mental health conditions, including bipolar disorder, addiction, depression, among others. The reason behind this is that when we organize ourselves and know what to expect, it’s easier to actively work towards counteracting the thoughts and symptoms of any of the aforementioned mental health conditions." (Psychology Today)
- Take More Time Off
"Creating a routine allows us to build in time for the important things. This includes time to rest, relax, and have fun. It’s not perfect – there are always going to be days when something overruns, a job takes three times as long as we expect it to take, or someone pops in unexpectedly. But structuring our time to include some downtime increases the likelihood that we’ll manage to have that time most days." (Blurt It Out)
Resources:
https://drdanielleforshee.com/psychological-benefits-of-routines/
https://www.psychologytoday.com/us/blog/the-gen-y-psy/201810/the-power-routines-in-your-mental-health
https://www.blurtitout.org/2018/11/08/mental-health-benefits-routine/
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In this episode we are looking at eight very simple, very straightforward questions that I have personally used to create a perfect budget. These questions can help you create something that you can stick with, that will work long term and that you can build a lifestyle around.
Try Empower: http://empower.me/tinyleaps
Key Points:
· Why you want to start with what you have
· How to identify where your money is actually going
· The 8 questions you should ask yourself
· How to take it a little bit at a time
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In this episode, we look at how discipline can lead to unlimited freedom.
Quote:
"A little imprisonment — if it's of your own making — can set you free." - Austin Kleon
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In this episode, we look at the book Keep Going by Austin Kleon.
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In this episode, we look at how to raise your self-esteem.
- Do something kind for someone
- Prioritize self care
- Go easy on your losses
- Change your expectations
Try Four Sigmatic:
http://foursigmatic.com/tinyleaps
Okay so I need to tell you something, this morning I decided to make a quick change to my routine. I tried out a new mushroom coffee from our friends over at Four Sigmatic. It's made with Lion's Mane & Chaga mushrooms. How crazy is that?
If you aren't familiar, Lion's Mane and Chaga are these funny looking mushrooms that have been linked to all kinds of awesome health benefits. Lion's Mane even helps support increased focus, productivity, and creativity.
The team over at Four Sigmatic had the brilliant idea to take these mushrooms, combine them with 100% organic Arabica coffee beans. It has 0 sugar, 0 carbs, and 0 calories. It’s organic, Vegan, Paleo, sugar-free, dairy-free.
and the absolute best part? It leaves you feeling great! Seriously I've got this buzz right now that just feels natural, focused, and in control. It's not the usual hyperactive energy that I get from my regular coffee.
The coffee even comes in these really easy to use packets that you can bring with you anywhere. Just heat up some water, rip open a packet, pour, mix, and you're good to go.
Now of course we have a special offer for Tiny Leaps, Big Changes listeners. Receive 15% off your Four Sigmatic order. Just go to
foursigmatic.com/TINYLEAPS or enter code TINYLEAPS at checkout .
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In this episode, we do a case study on Outdoor Voices to learn how we can build our own community centered businesses.
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Problem
Fitness apparel brands are targeted towards the elite athlete and the aspirational idea of the elite athlete. Very few, if any, fitness brands focus on the regular person who works out or aspires to working out.
Solution
A lifestyle fitness apparel brand build around a community of regular people. Utilizes brand images and real people to push the message.
Customer
Primarily women between 25 and 45 who live busy lives but feel their best when moving their body. Outdoor Voices becomes a way for them to do so.
Marketing
Underlying Philosophy:
- Identify a gap in the marketplace
- Align with an "identity"
- Build community offline and online
Model
Apparel, ecommerce
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In this episode, we look at a simple process to trusting your gut.
How to listen to your intuition:
- Slow the situation down and listen
- Ask the question "what is my gut telling me?"
- Tune out the noise
- Don't be afraid to change your mind
Resources:
https://www.psychologytoday.com/us/blog/wander-woman/201703/should-you-trust-your-gut
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In this episode, we look at the effects of nutrition on our mental health.
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Resources:
https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626
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In this episode, we talk about 4 simple ways to start a meditation habit.
Join Blinkist:
http://blinkist.com/tinyleaps
Takeaways:
- Start small (2 minutes a day) | Zen Habits
- Do it anywhere and everywhere | Headspace
- Habit stacking | Daring to Live Fully
- Keep it simple | Buddhainonia
Resources:
https://zenhabits.net/meditate/
https://www.headspace.com/blog/2016/01/11/sticking-9-ways-make-meditation-daily-habit/
https://daringtolivefully.com/create-a-meditation-habit
https://buddhaimonia.com/blog/5-steps-to-making-meditation-a-daily-habit
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In this episode we talk about a quote I found about loving yourself and it is so important. It can be easier to put the focus elsewhere, but today we talk about why self-love is foundation for loving others.
Key Points:
· Why loving yourself is so important
· Why loving yourself makes you better at loving others
Notable Quote:
"By learning to love and treasure myself, I will become that much better able to deeply love and treasure someone else" - Troy L. Love, A Year of Self Love
“Your ability to grow and choose yourself and prioritize progress and be confident and love yourself is a billboard to everyone around you.” – Gregg Clunis
Resources and Links:
https://www.amazon.com/Year-Self-Love-Inspiration-Yourself/dp/1641527641
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In this episode I talk about what I do when I get stuck or feel like I've reached a certain place in life and can't really move forward. I know that experience very personally so I have a few strategies that can help you by sharing what has worked for me.
Key Points:
· What I get stuck on
· Why new things help gain perspective
· How to break the mold
· How I get out of my own way
· Why connection drives growth
Resources and Links:
Join Empower: http://empower.me/tinyleaps
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In this episode, we look at the single best strategy to guarantee you get better at whatever you are working on.
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Take the Survey:
http://tinyleaps.fm/survey
Resources:
https://www.inc.com/wanda-thibodeaux/heres-what-practicing-does-to-your-brain-and-how-to-do-it-right.html
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In this episode, we look at how to make less mistakes.
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Takeaways:
- Minor Mistake (a mistake of little consequence)
- Strong Habit Intrusion (James Reason)
"When a habit or routine is established and pops up in a situation where the action is inappropriate for achieving desired outcomes" 3. Identify the areas where these intrusions happen 4. Build safe-guards into your process in those areas (double checking, get a second pair of eyes...etc)
Resources:
https://www.amazon.com/Human-Contribution-Unsafe-Accidents-Recoveries/dp/0754674029
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at one weird question to help you find your purpose. This is one of the questions I get the most often. I am going to share the circumstance that led me to this show and hopefully this will help you in your life too.
Key Points:
· How I found my way to creating this show
· The question you can ask yourself to help you find your passion
Relevant Article: https://markmanson.net/life-purpose
Join Empower: http://empower.me/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at the reason you should buy more clothes, get your nails done, and spoil yourself. We talk about how looking good can boost your self and why it has an important impact on your life.
Join Empower: http://empower.me/tinyleaps
Key Points:
· What emotional immunity is
· How looking good build up your emotional Immunity
· How self-esteem can improve other area of your life
Articles Used:
https://thetempest.co/2018/11/07/style/heres-why-you-feel-good-when-you-look-good/
https://www.psychologytoday.com/us/blog/the-squeaky-wheel/201306/does-self-esteem-function-emotional-immune-system
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at why journaling matters. While I do not journal every day, I do make a point of doing it regularly and have found it to be beneficial in my life. Here is how if can help in your life too.
Take the survey: http://tinyleaps.fm/survey
Key Points:
· Why journaling will declutter your mind and give you clarity
· How it can help you stay focused
· The benefit of seeing where you were and where you are going
· Why journaling is an amazing way to share your story
Notable Quote:
“You can journal currently and three years from now, look back at those pages and recognize yourself in those pages even if you've moved a long way from then.”
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at a step-by-step approach to keeping more of your money.
Learn more finance tips: http://tinyleaps.fm/money
Join Blinkist: http://blinkist.com/tinyleaps
Takeaways:
- Track your spending (write it down)
- Review the reality each week
- Identify 1 behavior to change during that review
- Make a conscious effort to change or eliminate that behavior
Quotes:
"The secret to saving more of your money is to become conscious about your money habits and then actively control those behaviors"
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about why you need to disconnect from social media and the impact it has on your creativity. We all are flooded with contacts and social media and we talk about how stepping away can help you hear your own voice.
Take the Survey: http://tinyleaps.fm/survey
Takeaways:
- Why you need to separate inspiration and processing
- How creativity happens
- The secret to hearing your own voice
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at a simple process to learn new skills faster. I'm going to be showing you how I learn something new so that you can apply it to your own life. This will help you start getting from not knowing what you're doing, to being able to put that thing into practice very quickly.
Sign up for Better Help: http://betterhelp.com/tinyleaps
Takeaways:
- Accept that failure is a part of the learning process
- Start learning where you are
- Take notes on your failure
- Learn the missing pieces
- Try again
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In today’s episode, we talk about procrastination. We all have those things we don’t get around to doing, even though we may need or want to. Here is how you can beat procrastination in two easy steps.
Take the survey: http://tinyleaps.fm/survey
Subscribe on YouTube: http://youtube.com/greggclunis
Key Points:
· Why people procrastinate
· How to identify why you procrastinate
· How I beat procrastination in two steps
Takeaways:
-
Pursue something underwhelming
-
Stop trying to do too much
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about the last year of my credit journey and some lessons learned after having my score drop by 200 points.
Key Points:
· Why a credit score matters
· Where I started and what happened to cause my score to drop
· What I did to improve my score over the last year
· What resources I used to keep track of my score
Important Links:
Take the survey
Fender Play[CODE: Tiny Leaps]
Blinkist
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In today’s episode, I talk about the effects of social media on mental health. Social media is a powerful tool to connect people but also can cause some negative effects. I also share four ways you can mitigate those effects.
Key Points:
· Why checking social media triggers the pleasure sensors in our brains
· What can happen when we don’t get the "likes"
· How social media impacts our opinions of ourselves
· 4 steps to mitigate the effects of social media
Important Links:
https://www.centreformentalhealth.org.uk/blog/centre-mental-health-blog/anxiety-loneliness-fear-missing-out-social-media
https://www.psycom.net/social-media-teen-mental-health
https://medicalxpress.com/news/2018-11-stress-minimizing-negative-effects-social.html
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at the 5 major requirements to start your own business. Around this time of year, I get many questions about how to make money on the side, to start a business, to take an idea and turn it into a revenue stream. This is how you can get started.
Key Points:
· Why you should start with a problem
· Providing a solution
· Why you need a target customer
· The importance of marketing
· Why you need a model
Important Links:
Take the survey: http://tinyleaps.fm/survey
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In today’s episode, we talk about the concept of mental flexibility, and why it is so important. As we go through life, there will be moments when we are stressed out, and when it feels like everything is falling apart. In those moments, the key to coming out on top and making better choices that align with our goals is mental flexibility.
Join Fender Play - Code: Tiny Leaps
What is Mental Flexibility?
Being able to make intentional decisions about how to engage challenging situations or emotions.
Requirements to Mental Flexibility:
- Self Awareness
- Intentionality
Steps to Develop Mental Flexibility:
-
Check in with yourself regularly (outside of tough situations)
-
Check in with yourself during tough situations
-
Make the conscious choice to take control
Important Links:
https://www.quora.com/What-is-mental-health
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In today’s episode we talk about the top 3 personal finance tools I am currently using and how they have been helpful to me with saving, knowing where I am at, and what is next.
Key Points:
· What tool helps me save the most
· What tool helps me with my credit
· What tools help me keep track
Mentions:Digit - Save more money without thinking about it (http://tinyleaps.fm/digit)
Credit Karma, Experian, Credit Wise - Keep track of your score, Plan your actions
Spreadsheets - Track your activity, keep goals top of mind
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at the difference between distress and eustress.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I share three lessons I've learned over the past year by journaling.
Community:
facebook.com/groups/1857754001117714/
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode I talk about my 7 top recommended books for your personal development. Get comfortable and get ready to read because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
- My 7 favorite books right now and what they have done for my life.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In today’s episode,we look at the best way to find your passion if you don't currently have one. We hear all the time that if we want to be successful, we need to work on things that we have passion for. But what does passion even really mean? And what do you do if you don't already have a passion?
Key Points:
· What passion is
· How curiosity plays a part
· Why you should start by expanding your world
· 5 steps to find your passion
· Why it's okay if your passions change
Important Links:
Try Blinkist for 7 Days: http://blinkist.com/tinyleaps
Take the survey: http://tinyleaps.fm/survey
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I share an article from Corin Hinderegger on the Tiny Leaps, Big Changes blog.
Take the survey: http://tinyleaps.fm/survey
Subscribe on YouTube: https://www.youtube.com/channel/UCeNQNdiUjSuev0pAKJ6WWzg
My Website: http://tinyleaps.fm
My Socials
Instagram: https://www.instagram.com/GreggClunis
Facebook: https://www.facebook.com/greggclunis
Community: https://www.facebook.com/groups/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In today’s episode, I talk about how I would build my business today if I lost everything and had to start over from scratch. I share four ways I would approach starting over, and how you can help yourself if you are starting from scratch, or currently trying to make it work.
Key Points:
· Why you want to bridge the knowledge gap first
· How you have to start and fail to grow
· Why you might need to keep your day job
· When to jump ship
Notable Quote:
"Competence is confidence." - Gregg Clunis
Important Links:
Join Better Help
Take the survey
Subscribe on YouTube
Podcast Website
Community
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at your goal setting for 2020 and talk about what I believe is the only goal you should be focused on this year. At the end of each year, we all set different goals for the next year. Maybe our goal is to make more money, or maybe our goal is to start that business. Whatever our goal is, there's one thing we need to take care of FIRST if we want the best chance at accomplishing it.
Take the survey
Key Points:
· What you should prioritize in 2020
· Why it is so important
· 4 ways to make it happen
Notable Quote:
“Your mental health is and your emotional health is the number one barrier between where you are now and where you want to be.” – Gregg Clunis
Links:
Subscribe on YouTube
Podcast Website
Community
Doctor On Demand
Mental Health First Aid
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about goal setting and why so many of us never hit the goals we set. It’s time to check on your resolutions because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
- Why our brains are wired to move away from goal setting
- Why stretch goals are a waste of time
- How to approach your goals in the future
Take the Survey for a Chance to Win $50
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In today’s episode we are looking at three very real ways to make an extra income from home. These are ways I have tested personally or seen them tested by someone I know and each of these is a great way to use your skills to make some additional income.
Take the Survey for a Chance to Win $50
Resources:
Textbroker
Fiverr
Upwork
VIP Kid
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In today’s episode, we look back at the show and how it has grown since I had the original idea for it in December of 2015. I launched it January 1st of 2016 and here we are four years later. Now, I couldn't tell you when I first launched the show how much my life was going to change in the next four years, both for the good and for the not so good. Today, we look back at the biggest lessons I have learned in the four years of Tiny Leaps.
Important Links:
Win a $50 Amazon Gift Card (Short Survey)
Key Points:
· What has changed in the last four years
· How one idea sparked everything
· How momentum played a role
· Why you should shorten the time between the idea and the action
· What I want to focus on in 2020
Notable Quote:
“At the end of the day, whatever it is you're trying to accomplish for yourself, one single new thought, one single new concept that is acted on can completely change your situation.” – Gregg Clunis
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In today’s episode we are looking at the benefits of performing weekly reviews. We have talked about why it was important to really ask yourself what it is you want from the year and about the importance of pre committing to something, and then how to go about making 2020 a year to remember. Now we are going to talk about how a weekly review can keep you focused and on track.
Key Points:
· Why weekly is a great review frequency
· Why it Increases your likelihood of accomplishing your goals
· How reviewing keeps your goals on your mind
· How reviews use guilt to your advantage
Important Links:
Join Blinkist
Resources:
Back to Basics: Your Weekly Review
Quotes:
"No matter how organized you are, how together your system is, how careful you are about processing your inbox, making a task list, and working your calendar, if you don’t stop every now and again to look at the “big picture”, you’re going to get overwhelmed. You end up simply responding to what’s thrown at you, instead of proactively creating the conditions of your life.
Almost every productivity expert recommends some kind of review, whether it’s a formal process you crank through (like David Allen recommends) or simply a few minutes of “me time” to think about where you’re at. Although there’s nothing magical about the week as a unit of time, doing such a review weekly seems to work best – it’s a block of time that’s very deeply ingrained in us as a scheduling unit."
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about why you should get into walking.
Join Calm for 40% off: http://calm.com/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about why you shouldn't say that you can't do something.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
This is a repost of episode 96 of the podcast. For more, head over to www.tinyleaps.fm.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In today’s episode we're looking at the step by step approach to taking your biggest goals and targets, and breaking them down into your next steps. I know we all set big goals and this will help make them attainable a little bit at a time. This is one that I think is going to be incredibly valuable for many of you as it has been valuable for me in mapping both my podcast and in my personal goals.
Key Points:
· Why you need to break your goals down into steps
· How it helps to work backwards
· How you can identify each step
· How to make this process work for you
Important Links:
www.shoptinyleaps.com
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In today’s episode we talk about time blocking and how it can help you manage and maximize your time. We talk about what time blocking, is, why it works and how you can use it to leverage your time in 2020.
Key Points:
· What is time blocking
· 3 reasons it is so effective
· How to maximize the times you set
· How to create time blocks
Notable Quote:
“If we don't consciously make an effort with that time, it will vanish. It will go away very quickly. And you've probably had one of those days where you wake up and you're just sort of hanging out and before you know it, the sun is going down and you're not really sure what you did that day.” – Gregg Clunis
Important Links:
www.shoptinyleaps.com
https://blog.rescuetime.com/time-blocking-101/
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In today’s episode we talk about how the greatest gift you can give, this holiday season but the rest of the year too, is your time. I share a song that has stuck with me on this topic and why it is so impactful. We also talk about why your time is so important and where you should focus it to give the most.
Key Points:
· How a Jay-Z song reminds me what is important
· Why money has less value than time
· What you should spend your time on
· Who you should spend your time with
Notable Quote:
“Money does not solve problems. Money can fuel the solution for problems, but money itself does not solve the problem. So this holiday season, when you are looking for ways to give back, when you were looking for ways to support your community, when you are looking for ways to support your family, when you're looking for ways to support yourself, I encourage you to spend the time.” – Gregg Clunis
Important Links:
www.shoptinyleaps.com
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In today’s episode I talk about the biggest mistake you can make in 2020 for your goals. I talk about why this mistake happens, and how you can overcome it so you can stay focused and on target for next year.
Key Points:
· What is the biggest mistake you can make for your goals
· Why we have to pay attention to drift
· Why tracking is key
· How to start tracking your goals
Notable Quote:
“But the minute you allow yourself to slip into the unconscious, the minute you allow things to just happen to you rather than actually pushing to make things happen. That is when you lose control.” – Gregg Clunis
Important Links:
www.shoptinyleaps.com
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In today’s episode we talk about a simple approach to planning your 2020 how making it successful. While changing your life can be hard, it does not have to be complicated and we explore how to make 2020 your best year yet.
Key Points:
· Why hard doesn't automatically mean complicated
· Why you won’t reach the ideal, but need to define it anyways
· The six quick steps to put it all into action
Notable Quote:
“Stop looking for the ‘new thing’, because that's what's holding you back.” – Gregg Clunis
Important Links:
www.shoptinyleaps.com
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about the benefits of setting intentions and being clear about what you want.
Community:
http://facebook.com/groups/tinyleaps
Instagram:
http://instagram.com/greggclunis
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I share a few thoughts on why you need to focus on the journey and stop comparing yourself to others.
Instagram:
instagram.com/greggclunis
Community:
facebook.com/groups/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In today’s episode we talk about how to start getting ready for 2020 by taking a much closer look at where you are, and who you really want to be. I also share an exercise that will help make this much clearer that you can do today.
Key Points:
· What to ask yourself ahead of the New Year
· How to explore where you want to be
· Why it is important to have a clear end goal
Notable Quote:
“Change will happen as a result of making progress.” – Gregg Clunis
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In today’s episode we are looking at how to start to get rid of bad habits. We talk about how to identify the habit trigger and map out your habit, then how to further explore why you are engaging in the loop to start.
Key Points:
· What is a habit loop
· Why you need to map your habit loops
· How to identify what you are getting out your bad habits
Important Links:
https://hbr.org/2019/12/how-to-break-up-with-your-bad-habits?utm_source=pocket-newtab
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In today’s episode we talk about what to do when you have no support. We will all have those who doubt us as we try to grow and make changes, so I share how you can be successful even when it feels like you are doing it alone.
Key Points:
· Why you have to trust yourself
· What you should focus on
· Why you should demonstrate results
· Why it’s important to connect with new people
Notable Quote:
“Focus on your journey. Focus on where you are in comparison to where you were.” – Gregg Clunis
Important Links:
www.shoptinyleaps.com
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In today’s episode, we talk about Nike’s “Just Do It” slogan and why it resonates with so many people, how it can apply to you and what you can learn from it. We all have that thing we are want to do but haven’t, and this episode can help.
Important Links:
www.shoptinyleaps.com
Key Points:· How complicating things is getting in your way
· Why Nike got it right by saying "Just Do It"
· How to use this for your own progress
Notable Quote:
“My ultimate point is things are simpler than we want them to be than we think they are. We make them more complicated because we haven't done it and we assume since we haven't done it, that must mean it's hard.” – Gregg Clunis
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In today’s episode, we're talking about sacrifice. We are exploring why balance and growth at the same time isn't possible, about accepting sacrifice, and how that that will move you forward faster than anything else. We also talk about why you should be consciously choosing what you sacrifice.
Key Points:
- Why balance AND growth isn't possible
- Why happiness and growth IS possible
- Why you need to accept sacrifice
- Consciously choose what you sacrifice
Notable Quote:
“Growing does not mean sacrificing happiness. It means sacrificing balance and those are different things.” – Gregg Clunis
Important Links:
www.shoptinyleaps.com
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at a proven way to guarantee personal development and growth. We explore how you can be confident that you are going to make progress in your life even if it is a little bit at a time.
Key Points:
- Why change and growth doesn't happen just by "showing up"
- Why you need purposeful growth
- How purposeful growth works
- How to keep yourself in the ideal zone
Notable Quotes:
“At its core progress is a measurement against where you used to be, not a measurement against where you want to be.” – Gregg Clunis
“That's what purposeful growth actually looks like. It's figuring out the area that you want to grow in, making a drastic change in that area and then consciously choosing to show up every day.” – Gregg Clunis
Important Links:
www.shoptinyleaps.com
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In today’s episode we are looking at how to keep yourself motivated. Even when you are working towards a goal it can be really difficult sometimes to actually get up and do what you know you need to do. So today we explore ways to keep yourself motivated in those moments when you feel stuck.
Key Points:
- How to play to your energy
- Why you should take a break
- When to celebrate your wins
- Why you should shake off failure
Important Links:
www.shoptinyleaps.com
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In today’s episode we are looking at four different techniques to help you improve your time management skills. Time management is such an important part of improving your life and we explore more ways to integrate these productive habits into your day.
Key Points:
· Making your most important task the first one
· Don't give anything only half your attention
· Maximize your scheduled time
· Choose progress over perfection
Notable Quote:
“Progress above all. I do not believe in chasing perfection. I think that it is a flawed mentality. It forces us into a state where we are constantly criticizing or we are constantly upset and we are constantly holding ourselves back.” – Gregg Clunis
Important Links:
https://blog.proofhub.com/work-smarter-not-harder-9-time-management-tips-that-will-change-your-life-f2292f3d0044
https://jamesclear.com/time-management-tips
https://www.hubgets.com/blog/ways-improve-time-management-skills/
https://www.forbes.com/sites/johnrampton/2018/05/01/manipulate-time-with-these-powerful-20-time-management-tips/#18f25c8757ab
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In today’s episode, we talk about how to get the best out of the holidays! The holidays can be a stressful time for many of us but its not just about presents, looking festive, or meeting expectations. We talk about what you might be forgetting to do that is actually to most important parts.
Key Points:
· Focus on spending time being present
· Carve out time and space for yourself
· Why you should catch up on leisure
· Get organized for 2020
Notable Quote:
“We don't set resolutions on January 1st. We set resolutions beforehand, get prepared, and then hit the ground running.” Gregg Clunis
Important Links:
www.shoptinyleaps.com
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In today’s episode, we are talking about communication and why it is likely the most important skill you will have. We explore why working on it will change your life, how you can develop this skill, and why it matters so much.
Key Points:
· Why this is such an important skill
· How to develop it
· Why it helps if you write more
· Why you should not just consume
Notable Quote:
"Your ability to communicate is the distinguishing factor between success and failure in most goals that you might go after in your life." – Gregg Clunis
Important Links:
www.magicspoon.com/tiny
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about why it's important to raise your standards for yourself and how those standards can affect your motivation going forward.
Shop Tiny Leaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
We have all heard or said that we don’t use what we learned in school but is that actually true? In today’s episode we are talking about school really taught us all about the world and being in it. Here are four skills you learned in school that help you in your life everyday
Key Points:
· How to share ideas effectively
· How to interact and connect with others
· How to think and form opinions
· How to operate within the box
Notable Quote:
"We live in an idea world. We live in a world that is run largely by the ideas we each have because it's so easy to execute on those ideas." Gregg Clunis
Important Links:
www.shoptinyleaps.com
www.tinyleaps.fm/innerhour
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In today’s episode we are looking at a very, very basic routine you can do once per month that might help change your life. This is the first thing I did that helped me move from where was to where I am now. I break it down into three easy steps and 25 minutes a month.
Key Points:
· Starting with “What do I want”
· 3 steps to change your life
· How writing change ideas into language
· How this helps, even when its not first on your mind
Notable Quote:
“Because we all know who we want to become to some extent, or at the very least, we know who we don't want to become. We have an idea of what life we want to live and what life we don't want to live.” – Gregg Clunis
Important Links:
calm.com/tinyleaps
tinyleaps.fm
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In today’s episode we're looking at how to clear your mind. This is something that we all need to do more of, but most of us don't. This is phenomenally important because it allows our mind the space it needs to rest. It allows us to recuperate and it allows us to process things. Here are four different ways that you can clear your mind both when you need to and just as a general habit that you can build and act on, on a day to day basis.
Key Points:
· Why its important to clear our minds
· How to start learning to meditate
· Why journaling can help
· How scheduling your day creates mental space
· The breathing exercise that helps me
Notable Quote:
“That organizational process is powerful for allowing us to step out from underneath the weight that comes with all of the things we're dealing with in our lives. Just by sitting down and writing it out.” – Gregg Clunis
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Pick up the #ProgressFirst collection now through December 31st. http://shoptinyleaps.com
In this episode we talk about how to stop caring so much about what other people think. I think many of us struggle with this worry about everybody else and what they think about us. I talk about how we can stop filtering ourselves through what we believe others think.
Key Points:
· Why you have to start with you
· It's not about you, it's about them
· Question your thinking
· Keep things in perspective
Notable Quote:
“I get that this isn't something you fix overnight. You fix it over time. You keep working on it and you keep trying to catch yourself and you forgive yourself when you screw up and eventually you get there.” – Gregg Clunis
Important Links:
https://medium.com/personal-growth/what-i-learned-when-i-stopped-caring-about-what-other-people-thought-of-me-b536324a1f97
https://www.psychologytoday.com/us/blog/where-science-meets-the-steps/201610/8-ways-stop-worrying-about-what-other-people-think
In today’s episode I share all the things I am thankful for this year. Although this is a little different from my standard how-to type episodes, but the purpose of this episode really to recognize what I am grateful for and to inspire you to as well.
Notable Quote:
“We need to be showing gratitude and gratefulness in our day to day lives. Because the more we focus on what we have and the more we focus on the things that we love and that we appreciate in our lives, one the more value we'll get out of those things and those people.” – Gregg Clunis
In today’s episode I read an article from Jennifer Trepeck which is the very first article on the Tiny Leaps website. And I wanted read it for you to share her wisdom and encourage you to connect with her deeper. I think the article itself is phenomenal and hope you do as well.
Key Notes:
· Why Calories In vs. Out doesn’t work
· What you should focus on instead
· Calorie Quality over quantity
Important Links:
http://tinyleaps.fm/the-truth-about-calories-and-fat-loss/
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In today’s episode I mix it up and talk about some things you might not know about me! If you're curious about who the heck Gregg Clunis is, and if you're a longtime listener, then this will probably fill in some of the gaps that you maybe just don't know about me, my journey, my hobbies and inspirations.
I talk about:
· My journey growing up
· How I came to create Tiny Leaps
· A few of my struggles and successes
· A few of my hobbies
Notable Quote:
“Without that immigration, without moving to the States, without seeing my parent’s sort of start over from scratch without having the experiences that we had, I would not believe the things I do now.” – Gregg Clunis
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In today’s episode I talk about the basics of anxiety. This is something we've talked about a lot on this show, but the more we understand it and the more tricks and strategies we have to tackle it, the better off I think we are. We will fill in some of our gaps and add a real understanding about what anxiety is, what it does, how our brains are handling it, like what's actually happening up there when we feel anxious and what we can do about.
Key Points:
· What anxiety is
· How it affects us
· How anxiety works in our brains
· What we can do to about anxiety
Notable Quote:
“When you have that feeling of anxiety, it is a surefire sign that you were not living in the present.” – Gregg Clunis
Important Links:
betterhelp.com
https://www.healthline.com/health/anxiety#natural-remedies
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3684250/
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In today’s episode I explore the term “progress uber alles”. I talk about what it means when directly translated and where the saying comes from. We also explore what it means in our day to day lives and progressing forward each day.
Key Points:
· What "progress uber alles" means
· Where the saying comes from
· Why progress over passion
· How progress leads to passion
Notable Quote:
“As long as we're making progress every single day, we're doing the right thing.” – Gregg Clunis
In today’s episode, I talk about how the first hour is a powerful part of your day, and what I think is the most important thing to do in that time. I also explain how this can help you take control of your day and keep your life moving forward.
Key Points:
· What the most important to do first is
· Why owning your morning means owning your day
· How to start where you are now
Notable Quote:
“You need to pick an area and put your efforts there. Put your focus there, put your time there, prioritize it, and then eventually you re-balance.” – Gregg Clunis
In this episode I talk about the number one habit that has affected my life the most and created the most change for me. It is a habit that helped me create Tiny Leaps and write my book. And I think many of us could use this to build more and accomplish more in our lives.
Key Points:
· What my biggest strength is
· How it came from my weaknesses
· Why to look at the flip side of your weaknesses
· Why you need to start on your goals right now
Notable Quote:
“You have to be willing to go through that journey… I think many of you forget that the only thing stopping you from changing your life is your own willingness to make the sacrifice.” – Gregg Clunis
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In today’s episode I talk about the Science around Motivation. We tend to talk about motivation a lot because most of us are sort of either struggling to have enough of it or we think we don't have enough of it. But is motivation really a problem?
Key Points:
· What causes motivations in our brain chemistry
· The role dopamine plays in our motivation
· How to get motivated when you aren't focused
· How rewards can fuel motivation
Notable Quote:
“But if we're struggling to feel motivated, if we're having a tough day of focus, we just don't want to do things anymore. What we need to do is train our brains to focus on the reward of that task.” – Gregg Clunis
Important Links:
http://blog.idonethis.com/the-science-of-motivation-your-brain-on-dopamine/
www.magicspoon.com/tiny
www.tiny.fm
In this episode I share with you the top five books I recommend right now if you are trying to become more productive, if you want to get more stuff done on a day to day basis and just what I think you should be reading to change the way you think about productivity in your daily life.
Key Points:
· My top 5 recommendations
· A bonus sixth book
· How these books all tie into a more efficient day to day
Important Links:
http://tinyleaps.fm/shop/
amazon.com/ONE-Thing-Surprisingly-Extraordinary-Results
amazon.com/Essentialism-Disciplined-Pursuit-Less
amazon.com/4-Hour-Workweek
amazon.com/Power-Less-Limiting
amazon.com/Compound-Effect
In this episode we talk about happiness and where it comes from. But don’t worry, you must be in your happy place already because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
- Where happiness comes from.
- The number one thing you need to do to be happy.
- Why you aren't happy.
Resources:
Relationships
Anxiety & Depression
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
This episode is on the following topic:
Power poses
Title: 126 - Power Poses: How to Be More Confident and Less Stressed
Music: youtube.com/watch?v=ukrb6npW_Rg
Resources:
dash.harvard.edu/bitstream/handle/1/9547823/13-027.pdf
ted.com/talks/amy_cuddy_your_body_language_shapes_who_you_are
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at the process of Habit Building for beginners.
Key takeaways
- A habit is a fixed way of thinking, willing, or feeling
- We form them to be more efficient, because we aren't aware, unintentionally
- Habit formation is the process of forming habits
- Habits form using the habit loop in 3 parts. 1. The trigger, 2. the behavior, 3. The reward
Research:
Wikipedia Entry on Habits
Habit Formation
The Power of Habit
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about why passion is not enough to keep you going.
- Why passion is not enough
- Why opportunity is the best thing to focus on
- Why I believe in Progress Uber Alles
Visit the website
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we sit down with Pete Mockaitis to talk about your career and how to be awesome at your job.
About Pete:
Pete Mockaitis [Muh KITE iss] is an award-winning trainer and coach who helps professionals perform optimally at work. His work has been featured in The New York Times, Forbes, and Inc. Pete has delivered 1-on-1 coaching to over 700 leaders hailing from world-class organizations (such as Google, FedEx, Amazon, Apple, Anheuser-Busch, and the United Nations), 50 countries, and every Ivy League university. He began his career at Bain & Company and currently hosts the How to be Awesome at Your Job podcast. The show has been downloaded over 8,000,000 times and consistently ranks as a top business show in Apple Podcasts. Pete lives in Chicago with his wife and two babies.
Resources:
How to Be Awesome At Your Job Podcast
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about some of the problems that exist in our quest for mentorship.
You'll Hear:
- Why you need to pick your mentors wisely
- The top 2 issues with mentorship
- Why mentorship isn't always the right path forward
Free Business Coaching:
http://tinyleaps.fm/stephen
In this episode, we talk about why failure is inherently a positive thing that you should seek out.
You'll Hear:
- Why we fear failure
- How failure is actually a good thing
- What we can learn from failure
Quote:
“The master has failed more times than the beginner has even tried.” - Stephen McCranie
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about some the surprising science behind your spending habits. Go ahead and put away that credit card because you are now listening to Tiny Leaps, Big Changes.
In This Episode:
- Why it's not your fault that you spend so much.
- How to stop spending so much.
Resources:
Psychology of Money
The Psychology of Money – How Saving and Spending Habits are Programmed in Your Brain
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about the surprising effects that physical exercise has on your mind. It might be time to clean the dust off that treadmill because you are now listening to Tiny Leaps, Big Changes.
In This Episode:
- How exercise benefits the white matter in your brain.
- Why prioritizing exercise is important.
Resources:
Why Is Physical Activity So Good for Your Brain?
Physical Exercise for Brain Health
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about why you NEED to be willing to struggle if you want to improve your life.
You'll Hear:
- Why you don't want the outcome without the journey
- Why you don't want to win the lottery
- How the journey carves you into the person you need to be
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we take a look at why we spiral out of control.
You'll Hear:
- What Catastrophizing means
- Why we all spiral out of control
- How to reign in your negative imagination
Quote:
"This is a habit of mine. When faced with the unknown, I expect the worst. And I can make mountains—no, volcanoes—out of molehills. Turns out, there’s a name for this: catastrophizing. This has become my new favorite word because it means I’m not the only one who does this. It also means I am likely not crazy."
Resources:
Tiny Leaps, Big Changes Website
4 things to remember the next time you’re spiraling
What is Catastrophizing? - Cognitive Distortions
What is Catastrophic Thinking? (And How to Stop)
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about my current productivity stack and share the roles they play.
You'll learn about:
- Notion
- Productivity Challenge Timer
- Google Calendar
Listen to More Episodes
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at what exactly mindset is and how you can develop a good one.
You'll Hear:
- The two types of mindsets
- The difference between fixed mindset and growth mindset
- How to develop a growth mindset
More Episodes:
Tiny Leaps, Big Changes
Recommended Reading:
Mindset by Carol Dweck
Why Mindset Matters for Your Success
Fixed vs. Growth: The Two Basic Mindsets That Shape Our Lives
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at strategies to help you get out of crippling debt and start to live your life again.
You Will Hear:
- Find Out How Bad The Damage Is (Dave Ramsey)
- Pick a Plan (Credit Card Insider) (Avalanche, Snowball)
- Build a Lifestyle (Elizabeth Moore)
- Reward Yourself (Tony Robbins)
Resources:
How to Pay Off Debt
How to Pay Off Debt: 6 Strategies That Work
Reward Yourself
Paying Off $30k in Debt in Just 2 Years (feat. Elizabeth Moore)
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about decision fatigue and how we can combat by creating more habits. Don’t forget to pay attention to the road because you are now listening to Tiny Leaps, Big Changes
You Will Hear:
- How decision fatigue affects us
- Why we can't resist dessert
- How to incorporate habits into our lives
Links:
What the Research on Habit Formation Reveals
Decision Fatigue
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about failure and why we all try so hard to avoid it even though it’s the one thing that leads to success. It’s time to pull yourself out of that slump because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
- Why people avoid failure and disappointment.
- Why failure is a necessity in order to succeed
- How to deal with failure and make it a positive experience
Links:
Why Failure is Good for the Brain
Intense Emotions and Strong Feelings
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we share 5 tips to help you fix your anxiety.
Book a call with Stephen
Key Points:
- Start deep-breathing.
- Meditate.
- Practice self-care.
- Eliminate soda.
- Trim the fat from your budget.
- Bonus: Face it!
Links:
Tips for Living With Anxiety
21 Quick Tips to Change Your Anxiety Forever
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about strategies to help you feel more in control of your life.
Key Points:
- Ask yourself what is taking control away from you
- What does control mean? What does it look like? Write it down
- Pick the first thing in that vision
- Show up
Key Notes:
The sense of agency (SA), or sense of control, is the subjective awareness of initiating, executing, and controlling one's own volitional actions in the world.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I share advice that I'd give myself if I could travel back in time.
Take Control of Your Mental Health
Key Points:
- Stop Worrying About Passion
- Everything Always Works Out
- People & Relationships Are The Most Important
- Have a Good Credit Score
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at your definition of success
Key Points:
- What is success to you?
- Is that what you really want?
- This is your life...the only one
- Why are you doing what you do?
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about the alternatives to meditation for those of us who just don’t like doing it. It’s time to break out the colored pencils because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
- Why journaling can be just as beneficial as meditation.
- How to develop a coloring practice to decrease your stress levels.
- Why yoga may be the best alternative to meditation.
- How flow can be used to decrease anxiety.
Resources:
Journaling
Coloring
Yoga
Deliberate Practice (flow)
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about how to tackle social anxiety.
Join Blinkist: http://blinkist.com/tinyleaps
Key Points:
- Why social anxiety is hard to deal with
- Why you sometimes need to "just do it"
- How deep breathing helps with anxiety
Important Links:
6 Ways to Overcome Social Anxiety
Learning Deep Breathing
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at your career and how you should be thinking about it.
Key Points:
- Why the work you do doesn't always matter
- What actually matters in your career
- How to start getting ahead in your career
Important Links:
113 Best Pieces of Career Advice We've Never Heard Before
7 Great Pieces of Career Advice No One Ever Told You
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at a few strategies to help us beat procrastination.
Join Better Help
Key Points:
- Why you need to get clear on what it is you need to do
- How focusing on the negative can help you be more productive
- Why you sometimes need to "just do it"
Important Links:
10 Ways to Beat Procrastination
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about what to do when you don't get enough sleep.
- Wake up at the right time (sleepyti.me)
- Eat Well
- Drink Water
- Do The Bare Minimum
- Go to Bed Earlier Than Usual
Links:
http://sleepyti.me
Understanding Sleep Cycles
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about how you can gain self-confidence.
Key Points:
- Why you need to give yourself evidence of the opposite
- How your confidence is based on your evidence
- What you can do to gain self-confidence
Important Links:
7 Mental Hacks to Be More Confident
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about why it's important to have more quiet time in your life.
Key Points:
- Why it's important to experience quiet
- The #1 reason we don't ever sit with ourselves
- Why we need quiet in order to think
Get 1 Hr Free Business Coaching
Important Links:
7 Reasons Why You Need Quiet Time
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we take a look at the #1 trait that people find attractive in others.
Key Points:
- Why people like a good sense of humor
- Why ambition is key
- How a sense of self helps others trust you
Important Links:
8 Traits People Find Attractive, According to Science
6 Traits Of Truly Attractive People
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about why you shouldn't try to "prove them wrong".
Join Betterhelp: http://betterhelp.com/tinyleaps
Key Points:
- Why proving them wrong is a bad idea
- Why you need to come to your change from a positive place
- How to change your life
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we take a look at some of the foods that we all like to think are healthy, even when they aren't.
Key Points:
- Why eating sushi is the equivalent of eating slices of white bread
- Why a spinach wrap is basically just green colored bread
- How to eat healthy in today's world
Notable Quote:
"Two sushi rolls may seem like the perfect light lunch. It's fish, right? But what most women don't know is that a typical California roll contains the carb equivalent of two and a half to four slices of bread—that's like eating two sandwiches filled with fake crab, avocado, and a teeny bit of veggies. Add a spicy tuna roll (another common choice) and you're eating another mayo-laden tuna sammy. At 640 calories, these rolls aren't terrible. But all those simple carbs are crowding out the protein and veggies." - Rachel Beller, R.D.
Important Links:
Original Article
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about saving money and I share three extremely simple approaches to doing that even if you feel like you can’t afford it. Go ahead and put your quarter in the piggy bank because you are now listening to Tiny Leaps, Big Changes.
In This Episode:
- Why we have a hard time saving money
- Why saving should come before expenses
- 3 Ways to save more money
Resources:
The Truth About the Psychology of Saving and Spending
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about indecision, who is affected by it, and what we can all do to improve our ability to make faster decisions. But you don’t have to worry about this decision because you are now listening to Tiny Leaps, Big Changes
In This Episode:
- The state that makes it hard for us to make decisions.
- What we can all do to increase our decision making ability.
Music:
Ivan B - Edge Of The World (ft. Niykee Heaton)(Prod. Tido Vegas) | | provided by CopyrightFreeNetwork
Resources:
Why So Many People Can’t Make Decisions
Dealing with Uncertainty: How to Cope with Ambivalence and Decision-Making
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we take a look at some of the habits that rich people engage in and why they are important for our own lives.
Key Points:
- The top 4 habits of the rich
- Why improving your life depends on the habits you have
- How to add new habits to your life
Notable Quote:
“I'm fascinated by the differences between rich people and poor people. Are the differences mostly a matter of class and economic mobility? Are people born to wealth and poverty and destined to remain there? Or are there observable differences in attitude and action that tend to lead people to specific levels of affluence?" - J.D. Roth
Important Links:
Original Article
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with Stephen Mayo to talk about how you can get more clients.
You'll Hear:
- The number one thing holding you back from landing clients
- Why you need to start with inner work to get outer results
- Why you need to learn to love sales
Book a 1 Hr Call With Stephen: http://tinyleaps.fm/stephen
Get Weekly Tips & Advice From Stephen
About Stephen Mayo:
Stephen coaches entrepreneurs and successful professionals to generate more of the outcomes they want. His clients have learned to attract more customers, sell more effectively, generate higher cash flow and manage their teams more effectively. With over 10 years experience as a consultant serving Fortune 500 clients, Stephen brings first-hand experience of how small shifts in mindset can produce extraordinary results.
Connect With Stephen Mayo:
Website
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we take a look at some simple things you can do in your life to improve your rest and get better sleep.
Key Points:
- Why cutting blue light exposure early is important
- Why you need a nighttime routine
- The benefits of having a set bedtime
Buy Good Habits, Bad Habits
Notable Quote:
“A good night's sleep is just as important as regular exercise and a healthy diet.” – Rudy Mawer
Important Links:
Original Article
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we discuss strategies to become more confident when you are a shy person.
We Discuss:
- The #1 thing to do as a shy person
- Why you need to act immediately once you get nervous
- How to improve your confidence, even if you are shy
- Why being confident is about practice
Warby Parker:
http://warbyparker.com/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we celebrate episode 400 and look ahead to the next phase of the Tiny Leaps podcast.
We Discuss:
- The role that Tiny Leaps plays in the landscape of personal development
- How we are expanding our media offerings beyond podcasting
- Our renewed focus on helping you navigate road blocks in your life
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we revisit episode 2 of the podcast to help us improve our creativity each day.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we revisit episode 22 of the podcast from back in 2016. We explore the role that music plays in our productivity.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we take a look at the role that careers play in our lives, and what the ugly truth behind them is.
Key Points:
- Why your career shouldn't be your life
- The kind of career you should aim for
- Why you shouldn't pursue your passion
Notable Quote:
"Just. Get. Over. It." - Mahara Scholz
Important Links:
Original Article: https://www.linkedin.com/pulse/lets-talk-career-ugly-truth-mahara-scholz/
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we add a definition to the idea of mental strength and explore what it actually means.
Start Your Blinkist Free Trial: http://blinkist.com/tinyleaps
Key Points:
- The definition of mental strength
- Why being mentally strong also means relying on others
- Why you need to give yourself the space to feel upset or stressed
Notable Quote:
"When you're mentally strong, you compete against yourself instead of your peers. You know what you did yesterday, and you want to do better tomorrow. This helps you always set realistic goals." - Ralph Roberts Website
Important Links:
Original Article: https://ralphrobertspersonaltrainer.com/what-does-it-mean-to-be-mentally-strong
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about the Brutal Truths of weight loss and getting into shape. Buckle up because you may not like hearing these.
Good Habits, Bad Habits: https://us.macmillan.com/books/9781250159076
Key Points:
- The 4 brutal truths about weight loss
- Why you need to want it more than anything else
- Why losing weight is so dang hard
- How your life is designed to hold you back
Notable Quote:
"You gotta’ want it more than anything else…more than relaxing, eating, sleep, time with friends/family. It doesn’t need to be this extreme forever, but when you’re getting started and for the first year or two you need to approach weight loss with a religious-type fervor. Nothing can get in the way." - Frederick Gandolfo, MD
Important Links:
Original Article: https://retroflexions.com/core-concepts/want-to-lose-the-gut-good-start-by-reading-these-five-brutal-truths/
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I share 3 things you should stop doing when you feel down or depressed.
Join Teladoc Health: http://tinyleaps.fm/mentalhealth
Key Points:
- The 3 things to stop doing when depressed
- Why masturbation is fundamentally a good thing, but not when used as a crutch
- Why drinking coffee might be holding you back from happiness
Notable Quote:
"It’s a bad idea to reward yourself for a behavior that’s not inherently rewarding." - Johnny Murphy
Important Links:
Johnny's Profile: https://www.quora.com/profile/Johnny-Murphy-1
Johnny on Soundcloud: https://soundcloud.com/johnnymurphy1111
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I tackle the 3 types of people in your life based on an article by Dominick Quartuccio.
Listen to the Man Amongst Men Podcast: https://www.doinnerwork.com/podcast
Key Points:
- The 3 categories that people fall into
- The 3 types of people in each category
- The 1 type of person you need to spend more time with
Notable Quote:
"Highest Self You: That rare breed of person who sees past your present-day greatness and limitations and only speaks to the most elevated version of who you are, and who you can become." - Dominick Quartuccio
Important Links:
Original Article: https://thriveglobal.com/stories/the-3-types-of-people-in-your-life/
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we break down the Pomodoro Technique of productivity to help you set yourself up for the week ahead. This episode originally aired in 2016.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we revisit an episode from the earliest days of Tiny Leaps that I think is still incredibly relevant today. It's all about why you NEED to prioritize sleep if you want to make real progress on your goals.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with Anna Goldstein from Profit With Purpose to break down a simple process to be more focused.
Listen to Profit With Purpose
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with Katie Elliott from Little Challenges to talk about why it's so important to be kind to yourself on your personal journey.
Listen to her podcast: https://www.littlechallenges.com/podcasts
Download 'How to Be Resilient': http://littlechallenges.com/tiny
Amiko Cards: https://www.indiegogo.com/projects/amiko-self-care-cards-and-membership-site#/
About Katie:
Katie Elliott is the founder of the Little Challenges project, host of the Adventures in Behaviour Change podcast and creator of Amiko Cards. A former children's author and illustrator, jazz musician and social entrepreneur, Katie works from her home in Wotton-under-Edge, a small, rural town in Gloucestershire, UK.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Today on the show I am speaking with Ashley James to talk about how you can overcome anxiety. Ashley is an expert in dealing with anxiety, having spent much of her life dealing with it herself, so she set out to find a solution.
Become a Rockstar Podcaster: don’t forget to sign up for a 7 day trial to Sparkology for only $1 at: http://sparkology.co/tinyleaps
Key Points:
· What anxiety is and what causes it
· How fight or flight is linked to anxiety
· How the body responds to thoughts
· What target fixation is and why it matters
· How to help your anxiety right now
Important Links:
learntruehealth.com
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
This episode. I sit down with Dominic Quartuccio show to talk about a topic that many of us struggle with, but we don't necessarily realize it. It's called drifting and you've ever felt like you're losing control of the direction your life is going in, this episode will help.
Key Points:
· What is drifting and how does it happen
· What happens when you drift
· How to become aware of the drift in your life
· What you can do today to stop drifting
Notable Quote:
More awareness creates a new awakening and then I can go through that cycle of bringing back command of my life. - Dominick Quartuccio
Important Links:
www.tinyleaps.fm/mentalhealth
www.doinnerwork.com
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In today’s episode I'm sitting down with Juan Santos who is an expert in relationships and discussing how tackle insecurity or jealousy in the relationship. It's something that we all experience, but if it gets too toxic or too out of control it can do a lot of damage both to our own self-esteem and to the health of the relationship.
Become a Rockstar Podcaster: don’t forget to sign up for a 7 day trial to Sparkology for only $1 at: http://sparkology.co/tinyleaps
Key Points:
· What insecurity is, and why we have it
· How we notice it in our lives
· How our inner voice impacts our security
· Four Steps to tackle and control insecurity
Notable Quote:
Do that job of selecting which frame you're going to filter this event through, and from there, once the frame is placed on it, if it's a positive frame or a negative frame, the rest of your actions and thoughts and feelings sort of fall into place with that. – Gregg Clunis
Important Links:
Santoscounseling.com
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with Sarah Clark to talk about the elimination diet and how it can help you get pregnant naturally.
Key Insights:
- About the Elimination Diet
- How to Do the Elimination Diet
- The Role Diet Plays in Pregnancies
Important Links:
How and Why to Do An Elimination Diet: https://fabfertile.com/blog/how-and-why-to-do-an-elimination-diet-2/
Mindfulness Fertility Series (Registration Closes Sept 23rd): https://fabfertile.clickfunnels.com/launch-page-118609567
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with Johnna Farrell to talk about her struggles with Post-Partum Depression and what she did to move forward.
Listen to Johnna's Podcast:
https://podcasts.apple.com/us/podcast/grow-yourself-grow-your-marriage/id1473115781
Grind 2 Fit Trial:
https://www.grind2.fit/gygym PROMO CODE: gygym
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about staying present and living in the moment, because this is Tiny Leaps, Big Changes.
Join Sparkology:
Start your 7 day trial today for just $1 by going to www.sparkology.co/tinyleaps
The Highlights:
- It's getting harder and harder to stay present
- Everything in life is competing for your attention
- By taking control of your attention you can improve your focus
The Quotes:
"Depression lives in the past and anxiety lives in the future. Alternately, calmness and peace of mind live in the present." - Elyssa Barbash
"Harvard psychologists Matthew Killingsworth and Daniel Gilbert found that people spend almost 47% of their waking hours thinking about something other than what they’re currently doing."
The Takeaway:
"Monotasking, also known as single-tasking, is the practice of dedicating oneself to a given task and minimizing potential interruptions until the task is completed or a significant period of time has elapsed. Monotasking contrasts with multitasking, which is the ability to divide one's focus among multiple tasks."
Links
https://blog.rescuetime.com/single-tasking/
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode I sit down with Jenn Trepeck to talk about how to eat to burn fat.
Join Teladoc: http://tinyleaps.fm/mentalhealth
Jenn's Podcast: http://saladwithasideoffriespodcast.com
Join Sparkology: http://sparkology.co/tinyleaps
What exactly is the problem?
Losing weight in a healthful way that is long term. Or losing weight and still feeling like you have energy. Or that feeling where you’re like, I’m doing all the things but it’s not working or I can’t sustain it. This is why a lot of people choose Keto but the truth of Keto is that it's very difficult to maintain and follow and still have a life. You breathe wrong and you knock your body out of ketosis but Keto is not the only way to burn fat as fuel.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we share some strategies to maintain your mental health. Get excited, because this is Tiny Leaps, Big Changes.
Join Sparkology:
If you've ever wanted to start your own podcast then you need to check out my new membership site, Sparkology. It's like college for podcasters, with courses, resources, and community to teach you everything about podcasting so you can become a podcast rockstar. Start your 7 day trial today for just $1 by going to www.sparkology.co/tinyleaps. That's www.sparkology.co/tinyleaps
The Problem:
We know that mental health is important. We understand that we should be doing regular up keep of our mental health just like we do for our physical health.
But how do you actually do it?
Often times because mental health issues are invisible, it's easy to say that they aren't really there.
We tend to chock up mental health issues to any number of other things, right down to just straight up ignoring it.
So how do we maintain something we can't see and, don't even really understand? And what can we do on a daily basis to promote better mental health?
The Research:
From Patricia Harteneck, Ph.D., MBA
"Your body releases stress-relieving and mood-boosting endorphins before and after you work out, which is why exercise is a powerful antidote to stress, anxiety, and depression."
"What you eat nourishes your whole body, including your brain. Carbohydrates (in moderate amounts) increase serotonin, a chemical that has been shown to have a calming effect on your mood. Protein-rich foods increase norepinephrine, dopamine, and tyrosine, which help keep you alert. And vegetables and fruits are loaded with nutrients that feed every cell of your body, including those that affect mood-regulating brain chemicals."
From Mariana Plata
"The importance of mental health has been associated with a variety of mental health conditions, including bipolar disorder, addiction, depression, among others. The reason behind this is that when we organize ourselves and know what to expect, it’s easier to actively work towards counteracting the thoughts and symptoms of any of the aforementioned mental health conditions."
Routines give you a sense of control, but mixing things up reminds you how in control you actually are.
From Health.gov.au
"Being part of a community can have a positive effect on mental health and emotional wellbeing. Community involvement provides a sense of belonging and social connectedness. It can also offer extra meaning and purpose to everyday life."
Recap
-
Take care of yourself
-
Do something different
-
Share with others to connect more
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In the US, 1 in 5 people will struggle with mental illness each year so in this episode we are looking at why mental illness and mental health are so stigmatized, how the media adds to this stereotype, and how we can help fight these stigmas ourselves.
Become a Rockstar Podcaster: dont forget to to sign up for a 7 day free trial to Sparkology at: http://sparkology.co/tinyleaps
Key Points:
- How mental health stigmas began
- The damage these stigmas cause
- Mental health stigmas in minority communities
- How the media portrays mental health
- How you can affect change on these stereotypes
Notable Quote:
if we want to end or even just reduce the stigma around mental illness and mental health, then we need to recognize that we have it and we need to catch ourselves when those things happen. The only person we can focus on improving is ourselves by catching ourselves. - Gregg Clunis
Resources:
Mental Health UK: https://www.mentalhealth.org.uk/a-to-z/s/stigma-and-discrimination
The stigma of Mental Disorders: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5007563/
Understanding the impact of stigma on people with mental illness: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1489832/
Mental Health & Stigma: https://www.psychologytoday.com/us/blog/why-we-worry/201308/mental-health-stigma
Mental Health By The Numbers: https://www.nami.org/learn-more/mental-health-by-the-numbers
Global mental health: five key insights which emerge from the data: https://ourworldindata.org/global-mental-health
Black Therapists Explain the Stigma of Mental Health in Minority Communities: https://thethirty.whowhatwear.com/mental-health-in-minority-communities
Drapetomania: https://en.wikipedia.org/wiki/Drapetomania
Challenging Mental Health Stigma In The Black Community: https://www.nami.org/Blogs/NAMI-Blog/July-2018/Challenging-Mental-Health-Stigma-in-the-Black-Comm
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In today’s episode I am sitting down with Jonathan Gill, who is the CEO and founder of backtracks, a podcast startup that recently raised a good amount of money to help change the podcasting industry. We are learning a little bit more about a platform that I think take the podcasting industry to the next level, as well as helping individual podcasts grow and have more value.
Become a Rockstar Podcaster: don’t forget to to sign up for a 7 day trial to Sparkology for only $1 at: http://sparkology.co/tinyleaps
Key Points:
- How Jonathan created a unique service
- How his platform maximizes marketing
- Finding the right co-founder for your company
- How to get the right funding for your show
Important Links:
Backtracks: https://backtracks.fm/
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In today’s episode we talk about mental health really is, and why mental health is sometimes confused with mental illness. We also talk about how mental wellness is key to being successful at personal development.
Become a Rockstar Podcaster: don't forget to to sign up for a 7 day trial to Sparkology for only $1 at: http://sparkology.co/tinyleaps
Key Points:
- What is mental health
- What is mental illness
- How prioritizing your mental health will improve your life
Notable Quotes:
“There is no health without mental health.” - World Health Organization
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this sponsored interview episode, I sit down with Dr. Desreen Dudley from Teladoc Health to discuss the mental health struggles that college students face.
What's Covered:
- The biggest reason that college students struggle with mental health issues
- Why so many college students don't seek help when they need it
- The top signs to look for in deciding whether or not to speak with a professional
- How Teladoc Health's mobile app can help you get professional help conveniently
Talk to a licensed therapist by phone or video with Teladoc Health.
Schedule your first visit here: http://tinyleaps.fm/mentalhealth
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we are talking about the process of learning something new. This is something that I do constantly since I am always learning a new skill. Through doing this I built up a mental model that helps me understand what to expect when I go into something new and can be helpful for you too.
Join Sparkology:
http://sparkology.co/tinyleaps
Key Points:
- Why learning by the school method is less effective
- How I learned by doing in my own business
- Jumping wherever it makes sense
- Learning to adjust as you go
Notable Quote:
“If you want to learn a new skill, whatever it is, whether it's for work, your own creative purposes for your life, if you want to improve on something that's important to you, if you want to be better in any particular area, the only way is to start where it makes sense.” - Gregg Clunis
Important Links:
Join Us On YouTube: http://youtube.com/greggclunis
Join The Fb Group: http://facebook.com/groups/tinyleaps
Visit The Website: http://greggclunis.com
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In today's episode we are going to mix it up and I am going to read to you an article written by Shannon Ashley. It's titled "How to build the life you really love." This is not my article but I am excited to share her story about how she has overcome some limiting beliefs and made progress on her goals.
Join Sparkology:
http://sparkology.co/tinyleaps
Key Points:
- Choosing a good life, over an easy one
- Defining what a good life means to you
- Limiting beliefs and getting past them
- Creating the life you want, one baby step at a time
Notable Quote:
"We owe it to ourselves to step past our self limiting beliefs and take those baby steps to build the lives we love. It might seem scary, but an unfulfilled life is much scarier. " - Shannon Ashley
Important Links:
Original Article: ttps://medium.com/publishous/how-to-build-a-life-you-really-love-5e4db5b09e0
Shannon's Patreon: https://www.patreon.com/shannonashley
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In today's episode I am sitting down with Shana Yadid and talking about surviving sexual assault and about how caring for another living being can help you to remember what it means to care for yourself. Shana is the founder of "Yadid’It" Dog Training. And it's such an incredible story that led her here.
Important Links:
Get your free two month trial for Tiny Leaps listeners at Skillshare: http://skillshare.com/tinyleaps
Start your 7 day free trial with Blinkist: http://blinkist.com/tinyleaps
Join Sparkology:
http://sparkology.co/tinyleaps
Key Points:
- How Shana overcame trauma to go on and help others
- How she found the spirit to be resiliant and successful
- Shana’s concept of overall success in entrepreneurship
- Reaching out, and telling your story to help others
Notable Quote:
"I can share my gift with the world and I don't need anybody else to put themselves between me and that goal." - Shana Yadid
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Is your memory actually reliable? Well, the truth is, human memory is fickle and it can be easily altered, forgotten, or overwritten. In this episode we are talking about whether or not memory can actually be trusted because our memory might be a lot more flexible than we all realize.
Join Sparkology:
http://sparkology.co/tinyleaps
Key Points:
- The science behind why our recollections vary
- What affects our ability to remember
- How our brains prefer to remember the positive
- 4 Simple things you can do about it
Notable Quote:
“We tend to think that memories are stored in our brains just as they are in computers. Once registered, the data is put away for safekeeping and eventual recall. The facts don't change, but neuroscientists have shown that each time we remember something, we are reconstructing the event, reassembling it from traces throughout the brain.” - Ken Eisold PHD
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode I'm sitting down with Ross Everett. Ross is the creator of a show and author of a book called Stop Stopping the Unstoppable. I'm really excited to learn from him more about this concept that we need to stop getting in our own way and stop forcing ourselves into mediocrity.
Key Points:
- How Ross used humor to create a love-laugh relationship with the self help industry
- And how he found himself at clown school
- Using your unique gifts to solve problems
- Finding success in authenticity
Notable Quote:
“If you are trying to be something that you're not, if you are inauthentic, it is not funny. And the whole world will feel that. “ - Ross Everett
Important Links:
Warby Parker: http://warbyparker.com/tinyleaps
Stop Stopping the Unstoppable : https://www.stopstoppingtheunstoppable.com
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we are talking about negativity and how to deal with negative people, negative energy and how to break this cycle when it is really tough to break out of. There is a lot of science around this so we explore the placebo effect and the nocebo effect, why it matters and how we can change it. I'm am also going to be sharing a little bit about what has worked for me.
Key Points:
· Placebo effect vs. Nocebo effects
· Why to not cut people out
· Why to Protect your emotions
· The value in practicing positivity and negativity
· Remembering to take a deep breath
Quote from: John Kelley, Ph.D., deputy director of Harvard Medical School's Program in Placebo Studies & Therapeutic Encounter.
"Whenever you look at any randomized control trials, it’s surprising how similarly the side-effect profile for the placebo often mirrors the side-effect profile for the active [treatment]... It’s the power of the imagination. …. Just imagining something is happening is enough to activate those portions of the brain associated with that thought, or worry, or pain.”
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Today we are talking about self awareness and why it's so incredibly important. If we want to be happy with ourselves and live a life that feels good, the first place we need to start is an understanding what exactly is self-awareness and how it can help us. In this episode we explore;
- What self awareness is
- How we improve it
- Why it is important as we grow
- How to self reflect
Notable Quote:
"Self-awareness is important because as we move forward, as we progress, as we take our tiny leaps and move towards a goal, we tend to forget that the person we started at is just as amazing as the person we're trying to become."
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In today’s episode, I sit down with John Wellborn from Live Well to talk about his journey uprooting his life, moving states, and building a successful business. John has created a company around inspiring people and helping people to live well.
Key Points:
· Why John started over at 28 years old
· How his business came to exist
· How his business grew over time
· How his brand became about positivity and inspiring others
Notable Quote:
“For every one person who actually takes action, there's hundreds that didn't.” – Gregg Clunis
Important Links:
www.Evolutioneat.com/tinyleaps
www.skillshare.com/tinyleaps
www.LivWellbrand.com
Join us on YouTube: http://youtube.com/greggclunis
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In today’s episode we are tackling the topic of mental strength and how to build yours up, why it's important in the first place and what your life might look like if you are able to accomplish it.
Become a Rockstar Podcaster: don’t forget to sign up for a 7 day trial to Sparkology for only $1 at: http://sparkology.co/tinyleaps
Key Points:
· Mental toughness as a skill set
· How to practice being conscious about our reactions
· Building strength by practicing gratitude
· How experience will build toughness over time
Notable Quote:
Our job here is to have plans and then deal with obstacles. – Gregg Clunis
Join Us On YouTube: http://youtube.com/greggclunis
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with Eileen Kenny, the founder of Hoofitz, to talk about how a single mother took an idea she had and turned it into a worldwide brand.
Key Points:
· Finding the time to do what you love
· Learning by trial and error
· How to find the customers and investors
· How to change passion into a product
· How perseverance is key
“They say, invest in the jockey, not the horse. So, invest in yourself. This is invested so much in me as a person and I'll never be able to go back to the old person.” - Eileen Kenney
Warby Parker: http://warbyparker.com/tinyleaps
Hoofitz
Join Us On YouTube: http://youtube.com/greggclunis
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Have you set SMART goals, but can’t seem to get them going? In this episode I want to talk about outcome goals, process goals, and why it is that we all struggle so much to actually accomplish our goals.
Key Points:
- The difference between outcome goals and process goals
- The #1 reason you struggle to accomplish your goals
- The tiny change you need to make to improve your goal setting
Notable Quote:
”I want to put in the work as opposed to I want the result. That's the difference between outcome goals and process goals.” – Gregg Clunis
Join Me On YouTube: http://youtube.com/greggclunis
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In today’s episode we are talking about protecting your mental energy so you can have much more stable days, so you can have the energy you need to work on the things that you want to work on, and to make sure that you are able to keep moving forward in your life.
Become a Rockstar Podcaster: don’t forget to sign up for a 7 day trial to Sparkology for only $1 at: http://sparkology.co/tinyleaps
Key Points:
· What is the mental fog
· How it effects your day to day
· Recognizing those energy vampires
· 4 ways to get out of the cycle
Notable Quote:
“The truth is our mental energy affects everything. It affects our ability to do pretty much everything else.” Gregg Clunis
Important Links: http://youtube.com/greggclunis
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with JV Bharatan to talk about his book Undying Optimism.
Join Evolution Eat: http://evolutioneat.com/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I share my top 5 rules for networking when you are an introvert.
Join us on YouTube: http://youtube.com/greggclunis
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with Ani Manian to talk about the Primal Six method and how entrepreneurs can leverage their subconscious mind.
Get 2 months free with Skillshare: http://skillshare.com/tinyleaps
Join us on YouTube: http://youtube.com/greggclunis
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I break down the myth of being "self-made" and why it's a dangerous thing to aspire to.
Join us on YouTube: http://youtube.com/greggclunis
Visit My Website: http://greggclunis.com
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with Emile Mimran from Adinlay to teach you how to become a paid influencer.
Takeaways:
"If you are connected with people who trust your opinion, you are already an influencer."
You’ll Learn:
- Why brands like "micro-influencers" more than influencers
- How to get paid for the content you are already creating
- Why you are already an influencer
Resources:
Get paid to post on Adinlay: http://adinlay.com
—
This episode is sponsored by Blinkist, an app that gives you the key ideas from bestselling nonfiction books in 15-minute text and audio "blinks".
Get 7 days free here: http://blinkist.com/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I break down the #1 thing you can do to take control of your day. Wipe the fuzzies out of your eyes, because this is Tiny Leaps, Big Changes.
Join Evolution Eat: http://evolutioneat.com/tinyleaps
Welcome, to another episode of Tiny Leaps, Big Changes, where I share simple strategies you can use, to get more out of your life. My name is Gregg Clunis and in this episode I want to talk about the #1 thing you can do each day to take control of your day and finally start to move forward in your life.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Get 7 days free with Blinkist: http://blinkist.com/tinyleaps
Subscribe on YT: http://youtube.com/greggclunis
In this episode, I sit down to share my thoughts on where you should start if you feel stuck in the process of personal development.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down to talk about anxiety and what you can do to break out of it.
Definition of Anxiety:
Intense, excessive, and persistent worry and fear about everyday situations. Fast heart rate, rapid breathing, sweating, and feeling tired may occur.
You'll Learn:
- Why anxiety is so difficult to deal with
- The one trick that can help when dealing with anxiety
- Why breathing matters and can help calm you down
- The connection between the brain and the body
Resources:
The Science of Slow Deep Breathing: (https://www.psychologytoday.com/us/blog/neuraptitude/201602/the-science-slow-deep-breathing)
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Are you ready to transform your eating habits, lose weight the right way and design a lifestyle of peak performance? Join Evolution Eat's free course at www.evolutioneat.com/tinyleaps
In this sponsored episode, I bring back Daniel Thomas Hind from Evolution Eat to share his groundbreaking process for mastering your diet, changing your lifestyle, and building a healthy relationship to food.
You'll Learn:
- Why having a healthy relationship to food is more important than any diet
- How most people start with their end goal when it comes to dieting, and what they should do instead
- What Beethoven and Mozart have to do with your eating habits
- How to permanently master your diet, change your relationship to food, and never starve yourself again
Guest Bio:
Daniel Thomas Hind is the founder of Evolution Eat where he and his team specialize in helping workaholics and high performers become more productive at work and more fulfilled in life. How? By transforming their relationships with food.
He believes that when you stop obsessing about food, stop reaching for sugar to fill an emotional void, stop judging yourself for your weight every day, something awesome happens: You have more energy. You create more time. You become more creative, less stressed. You become way more productive. You look and feel fking awesome.**
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Join Blinkist for Free: http://blinkist.com/tinyleaps
In this episode, I sit down to share my biggest struggle and my own strategy for dealing with it
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Start you free trial of Blinkist: http://blinkist.com/tinyleaps
In this episode, we talk about 4 simple things you can do to keep yourself looking younger as you age.
- Drink more water
- Avoid sun damage
- Eat more greens
- Reduce stress
Key Quotes:
Telomere length is a marker of both biological and cellular aging. Stressfullife experiences in childhood and adulthood have previously been linked to accelerated telomere shortening. Shortened telomeres have been associated with chronic diseases and premature death in previous studies by Dr. Owen Wolkowitz and colleagues at University of California, San Francisco (UCSF).
Resources:
https://heartmdinstitute.com/health-and-wellness/water-important-anti-aging/
https://www.aocd.org/page/agingandsundamage
https://www.webmd.com/healthy-aging/over-50-nutrition-17/anti-aging-diet
https://www.psychologytoday.com/us/blog/the-athletes-way/201404/emotional-distress-can-speed-cellular-aging
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about how to expand your mind using the circle of options.
Subscribe on YouTube: http://youtube.com/greggclunis
Visit the Website: http://greggclunis.com
Join the Facebook: http://facebook.com/groups/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Start your 7 day free trial with Blinkist today: http://blinkist.com/tinyleaps
In this episode, I want to talk about a problem we all struggle with. It's called laziness. It's the thing that holds us back from our major goals, the thing that stop us from getting what it is we ultimately want. We all experience it. We all struggle with being lazy. We all struggle with actually doing the work, showing up and just getting it done. We all struggle with that, so it's not something to feel bad about or embarrassed or anything like that, but I've found that if you can better understand why you are being lazy, it can help you to break out of it. So in this episode, I want to go through all of that.
The five main reasons for your laziness:
- Lack of Self Confidence
- Lack of Support (Being Celebrated or Cheered)
- A Lack of Recognition
- Lack of Self-Discipline
- Lack of Interest
Subscribe on YouTube: http://youtube.com/greggclunis
Visit the Website: http://greggclunis.com
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I share a talk I gave on why motivation isn’t enough and why you NEED to find your REASON for doing something.
Support:
Join the Patreon: http://patreon.com/tinyleaps
Key Quotes:
“Motivation will fail you when you need it most”
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about the core four pillars of a healthy life:
- Health
- Money & Career
- Relationships
- World View
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about identifying your frame of vision.
Subscribe on YouTube: http://youtube.com/greggclunis
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about how to find more time in the day.
- Why "having enough time" isn't the problem
- The subtle shift in how to think about your time
- Why you need to switch the way you use your time
Subscribe on YouTube: http://youtube.com/greggclunis
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about the 3 reasons you shouldn’t want to win the lottery
- Reason #1: You won’t have the skills to earn it
- Reason #2: You won’t have the skills to keep it
- Reason #3: You won’t change
Subscribe on YouTube:
http://youtube.com/greggclunis
Support:
Join the Patreon: http://patreon.com/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about charisma and how you can be more charismatic
Support:
Join the Patreon: http://patreon.com/tinyleaps
Key Quotes:
Charisma is the ability to attract, charm, and influence the people around you. There are, of course, different types of charismatic people, some are graceful like Jackie Kennedy, others are exuberant with passion like Oprah. Charisma is often said to be a mysterious ineffable quality—you either have it or don’t have it—but it’s actually easy to break down many of the key factors that make a person charismatic
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about the first habit you should try to build and why it matters.
Support:
Join the Patreon: http://patreon.com/tinyleaps
Key Quotes:
"Dehydration can affect your memory, stress levels, attention to detail and tasks, physical and cognitive performance, and mood. Be on the lookout for symptoms like headaches and simply being thirsty. “If you’re thirsty, you know you’re dehydrated. That’s a signal that you’ve already gone beyond the dehydration point,”
https://www.rd.com/health/conditions/dehydration-and-sleep/
Takeaway:
- Build Momentum
- Re-hydrate
- It’s Easy
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I share my advice with recent graduates.
Join the Patreon: http://patreon.com/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with Elizabeth Moore to learn more about her strategy to pay down $30k in debt in just 2 years.
Support the show:
http://patreon.com/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about how to start a morning routine and I break down:
- Why morning routines are important
- The 6 step process to create your own morning routine
Support:
Join the Patreon: http://patreon.com/tinyleaps
Key Quotes:
Report by: Committee on Techniques for the Enhancement of Human Performance
“Self-confidence is considered one of the most influential motivators and regulators of behavior in people's everyday lives (Bandura, 1986). A growing body of evidence suggests that one's perception of ability or self-confidence is the central mediating construct of achievement strivings”
“My morning begins the night before” - Ryan Serhant
Key Takeaway:
6 Steps to a Morning Routine
- Step 1: Decide the Purpose
- Step 2: Design the Routine
- Step 3: Pick the First Thing
- Step 4: Set it Up the Night Before
- Step 5: Do it For 3 Days
- Step 6: Add in the Next Thing
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with Mike Michalowicz to talk about his book Profit First and why the old way of business accounting is just plain wrong.
Find Mike: http://mikemotorbike.com
Join Podspark Academy: http://podspark.co/academy
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode I share my top 3 must-read business books.
Join Leapspace: http://www.leapspace.co
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about why you shouldn't try to "stop procrastinating".
Episode Outline:
- Procrastination is a major struggle for everyone
- Without "doing the thing" you'll never see a result
- You'll just keep struggling, it affects your self-esteem and confidence which then affects your willingness to do stuff and try
- When we procrastinate it may be because we don't feel that we are capable or "good" at the thing
- My story of procrastinating with sending emails
- My story of procrastinating with recording course videos
- Self-doubt is the root
- We don't want to "stop procrastinating" isntead we want to "get better at..."
- Identify the main problem
- Audit your current abilities
- Start learning
- This is what I'm doing right now
Apply for Leapspace: http://www.leapspace.co
Applications are now open for the next round of Leapspace. Leapspace is a 12 week digital group coaching program designed to give you the skills, mentorship, and accountability you need to turn your passion into an impact-driven business. During the program, you and 14 other ambitious leapsters will connect with and learn from myself and multiple six-figure entrepreneurs so you can skip the learning curve and focus your energy on turning your passion or skills into a revenue generating online business or side-hustle. To apply head over to www.leapspace.co that's www.leapspace.co.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we take your big goal and make it as simple as possible.
Apply for Leapspace: http://www.leapspace.co
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with Timothy D. Craggette to talk about his journey into PR, his top advice for getting featured by the media, and why it's important for us to control our narrative.
Listen to the Swift Kick Show: http://swiftkickshow.com
Apply for Leapspace: http://www.leapspace.co
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I share an experience I had recently that helped me to get over my fear of success and fear of failure.
Apply to Leapspace: http://www.leapspace.co
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I share my 4 step process for defining success in any area of your life.
Join Leapspace: http://leapspace.co
Download Shapr: http://greggclunis.com/connect
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with Brittany Felix to talk about her podcasting process and how you can start your own show.
Learn more: http://podcastingforcoaches.com
Blinkist: http://blinkist.com/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I take a look at the last year and plan out the year to come.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I speak with Cyndi about finding the time to make things happen when you live a hectic life.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I share a simple hack to improve your productivity instantly.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about failure and why it doesn't exist. We then talk about how to think about failure so that you can get over fear and start accomplishing more.
Want to start or grow your podcast? Download this free guide here: http://toppodcastsecrets.com
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I share the top two things I've done recently to significantly reduce my anxiety each day.
Sponsor:
http://blinkist.com/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about how to be successful at work.
The full list:
- Know what you are good at
- Know your limits
- Learn from everyone
- Build relationships
- Care
- Gain new skills
Sponsors:
http://skillshare.com/tinyleaps
http://greggclunis.com/connect
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Every great collaboration is a love story. It’s intense. Passionate. Along the way, there are flashes of love, hate, pride, ego, ambition, and brilliance. This is One Plus One, the show about the spark that drives two original thinkers to ultimate success. We’ll unearth the stories of Paul McCartney & John Lennon, Frida Kahlo & Diego Rivera, Beyonce & Jay-Z, Shaq & Kobe, and many more, and learn what it is about their chemistry that led them to greatness. Subscribe to One Plus One today at wondery.fm/oneplusone
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I share an episode from the Dates & Mates podcast.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about manifesting and visualization.
Sponsor:
http://zola.com/tinyleaps
http://toppodcastsecrets.com
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with Jeremy Ryan Slate from the Create Your Own Life podcast to talk about:
- Self-awareness
- Commanding your brand
- Becoming a parent
- Why everyone can become an entrepreneur
Shapr:
http://greggclunis.com/connect
Top 10 Secrets:
http://toppodcastsecrets.com
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I break down a simple strategy to start journaling more in 2019.
Sponsor:
http://blinkist.com/tinyleaps
http://toppodcastsecrets.com
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
"Religion is viewed by the common people as real, by the wise as fake, and by the rulers as useful."
Welcome to the first episode of Exploring Seneca, a new series here on Tiny Leaps where we analyze quotes and ideas from Seneca the Younger to try and fine valuable insights contained within.
If you like this series be sure to tune in every Monday for new quotes and conversations.
Top 10 Secrets Download:
http://toppodcastsecrets.com
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with Johnathan Grzybowski from Penji to talk about starting his company.
Top 10 Secrets:
http://toppodcastsecrets.com
Zola:
http://zola.com/tinyleaps
Shapr:
http://greggclunis.com/connect
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with Laura Petersen to talk about writing and selling your first book.
Free FB Community:
http://copythatpops.com/facebook
Skillshare:
http://skillshare.com/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with Jaime Slutzky to talk about how to get started in business today.
http://techofbusiness.com
http://audible.com/tinyleaps
http://tinyleapsbook.com
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode I share my top 2 lessons learned from writing and publishing my book.
Get your copy:
http://tinyleapsbook.com
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with Colin Morgan from the Daily Grind Business podcast to talk about his career as a professional golfer, his podcast, and his strategies to crushing the daily grind.
Watch Drive:
https://www.youtube.com/watch?v=GMSpPCZVpt4
Pre-Order My Book:
http://tinyleapsbook.com
Attend the Event:
http://tinyleapsevent.com
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we breakdown the top 5 small changes to improve productivity on a day to day basis.
Blinkist:
http://blinkist.com/tinyleaps
Book Launch:
http://tinyleapsevent.com
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with Shanna Lee to talk about her book The Soul Frequency.
The Soul Frequency Book:
https://thesoulfrequency.com/launch/book/
The Soul Frequency Podcast:
https://thesoulfrequency.com/soul-frequency-show/
The Tiny Leaps, Big Changes Book:
http://tinyleapsbook.com
An End to Upside Down Thinking:
https://www.amazon.com/End-Upside-Down-Thinking-Consciousness/dp/1947637851
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about the last 3 years of Tiny Leaps, Big Changes.
We take a look at what has changed since the first episode, talk about the Tiny Leaps book, and I share my plans for the show going forward.
I also issue you a challenge for 2019 to help you start making real changes in your life.
Pre-Order the Book:
http://tinyleapsbook.com
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Michael Marcial is a world traveling entrepreneur, speaker, and mentor with a passion to help others to succeed online. In the last 13 years, Michael has utilized his expertise in social media and marketing strategy to help his clients bring in almost $20M in revenue.
Michael’s gift of creating profitable online businesses has also lead him to create the #1 high-end digital community focused on influence and income: The 5-Figure Workweek. He accredits his features in Forbes, Inc., and The Today Show to his unwavering desire to spread practical insights that will move you to action.
Five Figure Workweek:
https://www.facebook.com/groups/5FigureWorkweek/
Tiny Leaps Book:
http://tinyleapsbook.com
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode I sit down with the host of Unstructured to talk about his journey to starting a podcast, getting into running, and how he pushed past that feeling of not being "good enough"
Pre-order the book:
http://tinyleapsbook.com
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with Kirsten Asher from The Art of Being Feminine to talk about Female Empowerment and how dance can affect your ability to speak up.
Listen to the podcast: https://femethod.com/podcast/
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about limiting beliefs and the ONE THING you need to do to overcome them.
Pre-Order the Tiny Leaps Book:
http://tinyleapsbook.com
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I share the simplest goal-setting process designed to make it easier for you to take action on your goals.
Sponsor:
http://babbel.com/tinyleaps
Instagram:
http://instagram.com/greggclunis
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with Dana Pharant to have a conversation about the dungeon, your inner dominatrix, and how to change your mindset.
Sponsor: http://babbel.com/tinyleaps
Dana's Book: http://innerdominatrix.com
Join the Community: http://facebook.com/groups/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with Dan Schawbel to discuss his new book, Back to Human, and why we all need to get away from our phones...
Connect With Dan Schawbel:
- Amazon purchase: http://amzn.to/2FvOGFw
- Book introduction free download: http://bit.ly/2yMdLL7
- Comedy Sketch: http://bit.ly/2AHtvjE
- "5 Questions with Dan Schawbel" podcast: https://apple.co/2MM0ZBF
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I introduce you to a new podcast worth checking out.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with Jake Widmann to talk about the moment that changed his life forever.
Try Warby Parker: http://warbyparker.com/tinyleaps
Join The Lab: http://tinyleapslab.com
Instagram: http://instagram.com/greggclunis
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about 4 specific strategies to help you have better conversations.
Join The Lab:
http://tinyleapslab.com
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with Jason Feifer to talk about how he landed his position as the Editor-In-Chief of Entrepreneur Magazine and his upcoming book "Mr. Nice Guy".
Buy the book: https://www.amazon.com/Mr-Nice-Guy-Jennifer-Miller/dp/1250189888
Try Babbel: http://babbel.com
Join The Lab: http://tinyleapslab.com
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about why you need to follow your curiosity in order to earn the right to follow your passion.
Sponsors:
http://tinyleapslab.com
http://thrivemarket.com/tinyleaps
http://babbel.com
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode I talk about the last year since my dad passed away.
Listen to the mixtape:
https://soundcloud.com/greggclunis/sets/october-10th
In this episode, we talk about identity and how you can use it to accomplish your goals.
Music:
https://www.youtube.com/watch?v=pMarN41uJqE
Join The Lab:
http://tinyleapslab.com
Try Babbel:
http://babbel.com or download the app
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with Mimi Hayes to talk about her new book "I'll be okay, it's just a hole in my head"
Buy the book now!
https://animalmediagroup.com/collections/books/products/ill-be-ok-its-just-a-hole-in-my-head
Thrive Market:
http://thrivemarket.com/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode of the podcast I talk about how to monetize anything. We interact with technology every single day but do not really understand the power that is has to change our lives. Today, I share with you the straight forward (not easy, but straightforward) way of using technology to make a profit from any talent or skill set that you may have.
The internet has evolved from something that was disregarded as a “fad” into a powerful force that has literally taken over our lives. How do we use it to transform how we view work and make a living from it? In this episode you will learn to identify the larger opportunities you have with the internet and how to monetize anything.
What are the things you care about that you wish you could monetize? Connect with me on Instagram @GreggClunis and let me know.
In this episode you will learn:
- The three steps that you can take to monetize anything.
- How to assess what you are good at and determine how to make money from it.
RESOURCES:
Join the Tiny Leaps Facebook Group: http://facebook.com/groups/tinyleaps
Follow Gregg on Instagram: http://instagram.com/greggclunis
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we break down an article focused around ways to ask for help.
Sponsor:
http://greenchef.us/tinyleaps
Resource:
https://www.psychologytoday.com/us/blog/in-practice/201610/7-effective-ways-ask-help-and-get-it
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we take a look back at the most impactful episodes from the last 300 of Tiny Leaps.
http://casper.com/tinyleaps | tinyleaps at checkout
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode of the podcast I talk about what to do when you don’t have support. I have talked about this subject previously but I felt as though it was important enough to look at again and shed some new light on this topic. What do you do when you are pursuing your goals but feel as though no one is in your corner?
If you are building something and pushing yourself to reach big goals it is likely that you have experienced the feeling (or reality) of your family and friends not supporting you. I share with you my own experience around this topic and dive into tangible things you can do now when you don’t feel supported.
In this episode you will learn:
- What to do when your positive inner voice fails you.
- Four things you can do when you are not supported.
- How to become your own best support system.
RESOURCES:
Podcademy: http://podsimply.com/join
Join the Tiny Leaps Facebook Group: http://facebook.com/groups/tinyleaps
Follow Gregg on Instagram: http://instagram.com/greggclunis
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with Marina Pearson to talk about how to discover the joy of being. Marina shares her journey of feeling stuck and overwhelmed in her business to discovering true joy and peace within herself.
It is normal to experience some anxiety with all that there is to do in a single day. However, Marina believes that when we slow down we can find the true joy and fulfillment that we are looking for. If you feel like you work all the time and it is difficult for you to slow down, you will love Marina’s insights on how to discover the joy of being.
In this episode you will learn:
- How to reduce stress and live in peace.
- The right question to ask yourself when you feel overwhelm.
- Steps to quiet your mind.
Connect with Marina:
The Joy of Being Podcast
Website
Joy Catalyst Scorecard
Facebook Group
RESOURCES:
This episode is sponsored by: https://simplehabit.com/tinyleaps
Podcademy: https://greggclunis.kartra.com/page/hYk24
Join the Tiny Leaps Facebook Group: http://facebook.com/groups/tinyleaps
Follow Gregg on Instagram: http://instagram.com/greggclunis
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about finding a mentor and I give you my top 3 pieces of advice.
Sponsor:
http://simplehabit.com/tinyleaps
http://podsimply.com/join
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about the role competition plays in pushing your further and getting you to work harder.
Learn how to launch, grow, or monetize your podcast:
http://podsimply.com/join
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode of the podcast, we are talking about what you can do right now as we move into August to crush your 2018 goals. What were your goals back in January? Have you looked at them? Do you remember what they were? They probably have evolved as the year has progressed, but as we enter into the eighth month of the year, it’s time that we revisited them.
The good news is, you still have plenty of time to accomplish your goals. In this episode, I share with you my own process for reviewing the first half of the year, auditing where I currently am, and establishing what next steps I need to take to accomplish what I set out to do.
In this episode you will learn:
- The four steps that you need to take right now to crush your 2018 goals.
- The number one reason why people do not accomplish their goals.
- How to keep momentum instead of having to constantly create it.
RESOURCES:
P.E.A.K application: Greggclunis.com/apply
Join the Tiny Leaps Facebook Group: http://facebook.com/groups/tinyleaps
Follow Gregg on Instagram: http://instagram.com/greggclunis
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Subscribe to Raising the Bar for full episodes.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode of the podcast, we are talking about motivation. My goal with this show is not to be an “expert” but to share with you my real life and the things that I struggle with in order to help you grow. This is a topic that I have been thinking a lot about. What IS motivation?
You can get motivation everywhere nowadays but the problem is, what do we do with it? How do we get the most out of this resource that we have at our fingertips? In this episode I share with you my thoughts about the topic and how you can get the most out of motivation in your own life.
In this episode you will learn:
- The three times you need to pull from motivation (to get the most out of it)
- When motivation is NOT valuable and a waste of your time
- How motivation can best be used to augment action
RESOURCES:
P.E.A.K application: Greggclunis.com/apply
Join the Tiny Leaps Facebook Group: http://facebook.com/groups/tinyleaps
Follow Gregg on Instagram: http://instagram.com/greggclunis
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Check out The Weekly Parady on Apple Podcasts or wherever you get your podcasts.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with Meiyoko Taylor to talk about The Definition of Passion. People often say “follow your passion” but what does that actually mean? Meiyoko shares with us how he conceptualizes this term and his process for helping others uncover what they are truly passionate about.
In this episode you will learn:
- How to discover what you are meant to do.
- Why “motivation” has an expiration date.
- Why you should give yourself only 60 seconds to answer hard questions.
RESOURCES:
This episode is sponsored by: HungryRoot https://www.hungryroot.com(Enter Tiny Leaps at check out for $25 on each of your first two orders).
P.E.A.K application: Greggclunis.com/apply
Connect with Meiyoko Taylor at http://www.meiyokotaylor.com
Follow Meiyoko on social: Facebook, Twitter, Instagram, LinkedIn
Join the Tiny Leaps Facebook Group: http://facebook.com/groups/tinyleaps
Follow Gregg on Instagram: http://instagram.com/greggclunis
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about how to break out of a creative rut. I share with you my top three ways of moving past my own creative blocks and how to show up daily when the inspiration simply isn’t there.
In this episode you will learn:
- How to overcome procrastination.
- When it is okay to take a break from creating.
- How to balance consuming content and creating content.
RESOURCES:
This episode is sponsored by: grove.co/tinyleaps
P.E.A.K application: GreggClunis.com/apply
Join the Facebook Group: http://facebook.com/groups/tinyleaps
Follow Gregg on Instagram: http://instagram.com/greggclunis
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I invite 3 community members to the show to share their big projects.
Sponsor: http://hungryroot.com/ | enter tinyleaps at checkout
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about why we should all be both leaders and followers.
Join PEAK:
http://greggclunis.com/apply
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I speak with Case Kenny from Prsuit about how consuming different perspectives can help you improve the quality of your life.
Prsuit:
http://prsuit.com
Grove:
http://grove.co/tinyleaps
HungryRoot:
http://hungryroot.com | tinyleaps at checkout
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I share my new daily routine to help me become more self-disciplined.
Grove Collaborative:
http://grove.co/tinyleaps
Instagram:
http://instagram.com/greggclunis
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about the role the economy plays in our day-to-day behavior.
Follow me on Instagram:
http://instagram.com/greggclunis
Episode Notes:
The economy, our income, and our spending power
"Your income determines how much you can afford to allocate to different needs and wants. Most of us need a place to live, transportation and a certain amount of food. Economists refer to these as basic needs, which tend to get first priority. Your income is limited, whether it comes from traditional employment, self-employment or a combination of these -- even if you're a billionaire. Of course, someone who has a lower income will tend to spend a higher percentage on basic needs because they have to. Households with higher incomes can afford to allocate more of their incomes, as a percentage and in absolute dollar terms, to discretionary purchases."
https://budgeting.thenest.com/5-economic-factors-influence-peoples-behavior-25099.html
Economic development and individual and social behavior
"Several studies previously pointed out that for many people unemployment leads to deterioration of mental state, increased anxiety, depression, decreased life satisfaction and overall indifference."
https://www.sciencedirect.com/science/article/pii/S1877042813052361
Maslow's Hierarchy of Needs
"This five-stage model can be divided into deficiency needs and growth needs. The first four levels are often referred to as deficiency needs (D-needs), and the top level is known as growth or being needs (B-needs).
Deficiency needs arise due to deprivation and are said to motivate people when they are unmet. Also, the motivation to fulfill such needs will become stronger the longer the duration they are denied. For example, the longer a person goes without food, the more hungry they will become."
https://www.simplypsychology.org/maslow.html
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with Ryan Carson from Treehouse to talk about the need for education WITHOUT debt, whether or not going to college is worth it, and how we can all start to improve our careers.
http://teamtreehouse.com
http://grove.com/tinyleaps
http://hungryroot.com | tinyleaps at checkout
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I share a realization I had recently in regards to self-discipline. I'd love to hear your thoughts on this subject.
Instagram:
http://instagram.com/greggclunis
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about the pre-frontal cortex, the basal ganglia, and how they affect your ability to take action in your life.
HungryRoot
http://hungryroot.com/tinyleaps
Resources
https://www.neuropsychotherapist.com/prefrontal-cortex/
https://www.britannica.com/science/basal-ganglion
https://www.youtube.com/watch?v=kpNbUN2_ebo
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I speak with Daniel Thomas Hind from EvolutionEat about the emotional relationship we all have to food.
www.evolutioneat.com for more
daniel@evolutioneat.com
Sponsor:
http://grove.co/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I introduce you to a new podcast I helped produce. It's called The Bold Standard and it's all about helping badass women raise the bars for their life.
Subscribe on iTunes: https://itunes.apple.com/us/podcast/the-bold-standard/id1391279403
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about the Feynman Technique and breakdown why it works so well.
Free Podcast Coaching:
http://podsimply.com/apply
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I share 4 secrets to help you get back into shape.
Sponsors:
http://grove.co/tinyleaps
http://audible.com/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I shine the spotlight on a new podcast called New Mindset, Who Dis?
Subscribe on iTunes:
https://itunes.apple.com/us/podcast/new-mindset-who-dis/id1383599078?mt=2
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about 5 cognitive biases that affect us in decision making.
Grove Collaborative:
http://grove.co/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about the top 3 benefits I've gained from taking time away from work.
Care/Of:
http://takecareof.com | tiny leaps at checkout
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about how to become more positive and confident in your day-to-day life.
Health IQ:
http://healthiq.com/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I share 3 steps to getting motivated to do anything!
Health IQ:
http://healthiq.com/tinyleaps
Set Better Goals:
http://greggclunis.com/goals
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with Nicole Moore from Love Works Method to talk about why embracing love for others is always the answer to help us move forward.
Love Works Method:
https://www.loveworksmethod.com/
My YouTube:
http://youtube.com/greggclunis
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I share my results with the whole 30 diet.
Sponsor:
http://healthiq.com/tinyleaps
Whole 30 Rules:
https://whole30.com/whole30-program-rules/
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I share 4 tips to help you sustain your energy all day and become more productive.
Free Webinar:
http://greggclunis.com/webinar
Subscribe on YouTube:
http://youtube.com/greggclunis
Follow on Instagram:
http://instagram.com/greggclunis
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with the author of Fearvana to talk about how he turns his fears into his greatest strengths.
Buy Fearvana:
https://www.amazon.com/FEARVANA-Revolutionary-Science-Health-Happiness/dp/1630476056
Health IQ:
http://healthiq.com/tinyleaps
Five Hour Hustle:
http://greggclunis.com/sidehustle
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I break down my simple process for validating a side-hustle or business idea quickly.
Learn More:
http://greggclunis.com/sidehustle
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I take stock of where I am now and where I plan to go in the next year.
Start a Side-Hustle:
http://greggclunis.com/sidehustle
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with Kimi and Pua from Best Life Ever to talk about their business, what the name means, and how you can create a better life.
Start Your Side Hustle:
http://greggclunis.com/sidehustle
Broke-ass to Bad-ass:
https://itunes.apple.com/us/podcast/broke-ass-to-badass-by-best-life-ever/id1109233919
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I break down the top 3 reasons you struggle to eat healthily and what you can do about them.
Evolution Eat:
http://evolutioneat.com
YogaGlo:
http://yogaglo.com/tinyleaps
Community:
http://facebook.com/groups/tinyleaps
Blog:
http://greggclunis.com/blog
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I share my top advice for what to do when you are feeling a bit overwhelmed.
Health IQ:
http://healthiq.com/tinyleaps
Podcast Movement:
http://podcastmovement.com | coupon: tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Welcome to another episode of Tiny Leaps Big Changes where I share simple strategies you can use to get more out of your life. My name is Greg Clunis. On this episode, I am bringing you something a little different. Our friends at the Wondery Podcast Network are debuting a new show called Safe For Work, hosted by Liz Dolan and Matt Ritter. At the core of getting what we want out of life is being satisfied and fulfilled by our work. Creating a productive environment and maintaining positive relationships with the people we interact with on a daily basis. On Safe For Work, Liz and Matt will take calls from listeners helping them solve problems they are facing, giving advice and sharing their experience and expertise. Here is a clip from the first episode.
https://wondery.com/shows/safe-for-work/
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I speak with Daniel Thomas about our relationship to food and why it's so dang hard to get it right!
Check Daniel Out:
http://evolutioneat.com
Podcast Movement:
http://podcastmovement.com | Code: Tiny Leaps
Health IQ:
http://healthiq.com/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Heyo!
In this episode, I share 3 resources I loved from February. Check em out and tell em I sent ya!
Community:
http://facebook.com/groups/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with Selena Soo to take a deep dive into the world of PR.
Get Selena's Free Video Series & Get More PR:
http://greggclunis.com/millions
Sponsor:
http://podcastmovement.com | tinyleaps at checkout
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about the dangers of working hard in pursuit of your goals.
Get the Resources:
http://greggclunis.com/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with Cal Newport to talk about passion and the role it should play in our careers.
Podcast Movement:
http://podcastmovement.com | Coupon: tinyleaps for $50 off
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with the founder of Parkbench to talk about how he built his business using the power of sprints rather than marathons.
Coaching:
http://greggclunis.com/coach
Connect With Grant:
http://parkbench.com
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we explore the role that gut bacteria plays in our health. YogaGlo: http://yogaglo.com/tinyleaps Coaching: http://greggclunis.com/coach Community: http://facebook.com/groups/tinyleaps Music: https://www.youtube.com/watch?v=VzPD009qTN4 Resources: https://www.scientificamerican.com/article/how-gut-bacteria-tell-their-hosts-what-to-eat/ https://www.quora.com/Can-bacteria-cause-anxiety
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with Adam (aka the PHD) to talk about his extremely simple, and proven, process for losing weight and keeping it off.
Community:
http://facebook.com/groups/tinyleaps
Adam's Podcast:
https://www.transformationcoach.me/
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Netflix vs. HBO. Nike vs. Adidas. Business is war. Sometimes the prize is your wallet, or your attention. Sometimes, it’s just the fun of beating the other guy. The outcome of these battles shapes what we buy and how we live.
Business Wars gives you the unauthorized, real story of what drives these companies and their leaders, inventors, investors and executives to new heights -- or to ruin. Hosted by David Brown, former anchor of Marketplace. From Wondery, the network behind Dirty John and American History Tellers. Don’t forget to subscribe at wondery.fm/businesswars
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with David Durham to talk about the Rocket Entrepreneur virtual summit, how to build a side-hustle, and what it's like being a 21-year-old real estate success.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with Jen Hudak to talk about her career as an X Games Competitor and Half-Pipe World Champion.
Community:
http://facebook.com/groups/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I share my top reasons for why talking to yourself is a good thing.
Get 25% off your first order at RX Bar:
http://rxbar.com/tinyleaps | Coupon: tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about the benefits of setting intentions and being clear about what you want.
Start a Podcast:
http://podsimply.com
Community:
http://facebook.com/groups/tinyleaps
Instagram:
http://instagram.com/greggclunis
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with Daniel Gefen to talk about his new book "The Self Help Addict".
Buy the Book:
bit.ly/SelfHelpAddict
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about all the reasons to stop social media and why the addiction is so hard to break.
Start Your Own Podcast:
http://podsimply.com
Join the Community:
http://facebook.com/groups/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with Tal Gur to talk about goal setting and how to accomplish anything.
http://fullylived.com
http://facebook.com/groups/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I test out a new episode format and share my views on the "follow your passion" concept.
Let me know what you think of this one...
Community:
http://facebook.com/groups/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk with Nate Cooper about how to cut your learning curve.
The Podcast:
Cut Your Learning Curve
Community:
http://facebook.com/groups/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we celebrate two full years of Tiny Leaps.
Crush It Guide:
http://tinyleaps.today
Community:
http://facebook.com/groups/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I break down how you can set a BETTER resolution to dominate 2018.
Crush It Guide:
http://tinyleaps.today
Community:
http://facebook.com/groups/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, Ashlee Fazio joins the show to talk about minimalism, simplicity, and what it's like being a new blogger.
Free Call With Ashlee:
http://tinyleaps.today/destiny
Community:
http://facebook.com/groups/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I break down a quote I find interesting and share the community's perspective on the subject.
Crush It Guide:
http://tinyleaps.today
Community:
http://facebook.com/groups/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about why Instagram (and motivation in general) can be dangerous for you.
Crush It Guide:
http://tinyleaps.today
Community:
http://facebook.com/groups/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about the benefits of competition.
Crush It:
http://tinyleaps.today
Community:
http://facebook.com/groups/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, Rob Fajardo from Leave Normal Behind joins the show.
Crush It Guide:
http://tinyleaps.today
Community:
http://facebook.com/groups/tinyleaps
Leave Normal Behind:
http://leavenormalbehind.com
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I walk you through some ideas for how to save money better.
Crush It Guide:
http://tinyleaps.today
Community:
http://facebook.com/groups/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I share insights from the Tiny Leaps community to help you in picking your next non self-help book.
Crush It Guide:
http://tinyleaps.today
Community:
http://facebook.com/groups/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about how to stay motivated and accomplish anything. It's all about using a system to move you forward and doubling down on what is most valuable.
Free Guide:
http://tinyleaps.today
Community:
http://facebook.com/groups/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about the 3 side effects of better money management.
Crush It Guide:
http://tinyleaps.today
Community:
http://facebook.com/groups/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about the 3 steps you should take when you screw something up.
Crush It Guide
http://tinyleaps.today
Community
http://facebook.com/groups/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I share a new system I'm using to keep track of my productivity each day.
Sponsor:
http://rxbar.com/tinyleaps
Community:
http://facebook.com/groups/tinyleaps
Goal Setting Guide:
http://tinyleaps.today
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I help Jeremy Cutler figure out how to get his sculpting business off the ground.
Crush It in 2018:
http://tinyleaps.today
Community:
http://facebook.com/groups/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we continue our conversation with Hakim Cunningham and reveal the strategy we'll use to get fit in the next 24 days.
Take The Challenge:
http://tinyleaps.today/24days
Community:
http://facebook.com/groups/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sat down with Hakim Cunningham to talk about his strategy for kickstarting your fitness in 24 days.
Get Fit:
http://tinyleaps.today/24days
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about why I stopped meditating.
Crush It Guide:
http://tinyleaps.today
Community:
http://facebook.com/groups/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I share a simple 3 step approach to becoming a digital entrepreneur.
2018 Guide:
http://tinyleaps.today
Community:
http://facebook.com/groups/tinyleaps
Music:
https://www.youtube.com/watch?v=tFfiyKUQqQg
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I share Tamara Burgess' question from the FB Community and talk about my personal approach to journaling.
Crush It Guide:
http://tinyleaps.today
Community:
http://facebook.com/groups/tinyleaps
Music:
https://www.youtube.com/watch?v=-cWkoBJuu-k
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about how to build your website.
Crush It in 2018:
http://tinyleaps.today
Community:
http://facebook.com/groups/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I share 10 different foods you can add to our grocery list to help stay a little calmer.
Crush 2018:
http://tinyleaps.today
Community:
http://facebook.com/groups/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Crush It in 2018:
http://tinyleaps.today
Community:
http://facebook.com/groups/tinyleaps
In this episode, I share 3 ideas for side hustles you can start from home right now.
Sponsor:
http://lovepop.com/tinyleaps
Crush It in 2018:
http://tinyleaps.today
Community:
http://facebook.com/groups/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about why it's important to make a decision.
Sponsor:
http://freshbooks.com/tiny
Crush It in 2018:
http://tinyleaps.today
Community:
http://facebook.com/groups/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with Julia Calder to talk about mindfulness, self-care, and easy ways to prioritize yourself.
Join Self Care Saturday:
http://facebook.com/groups/tinyleaps
Music:
https://www.youtube.com/watch?v=h-nHdqC3pPs
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I share the 3 things I'm most thankful for right now.
Community:
http://facebook.com/groups/tinyleaps
Music:
https://www.youtube.com/watch?v=0FWsl37Mcak
Crush 2018:
http://tinyleaps.today
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I share an article we recently published to my new publication "Win The Day".
Partnership:
http://tinyleaps.today/free
Community:
http://facebook.com/groups/tinyleaps
Check it out here:
https://medium.com/win-the-day
Music:
https://www.youtube.com/watch?v=xpPoUZ2Y2co
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I share my thoughts on the 5 second rule by Mel Robbins.
Change Your Life:
http://tinyleaps.today
Community:
http://facebook.com/groups/tinyleaps
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about the passive protagonist and how this storytelling technique can help us change our lives.
Community:
http://facebook.com/groups/tinyleaps
Crush 2018:
http://tinyleaps.today
Music:
https://www.youtube.com/watch?v=Qv_hmWJkM5A
Article:
https://threekookaburras.com/blogs/news/14720925-writing-tips-whats-wrong-with-a-passive-protagonist
https://thestorydepartment.com/checklist-active-protagonist/
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about the emotional side of making decisions.
Community:
http://facebook.com/groups/tinyleaps
Crush 2018:
http://tinyleaps.today
Music:
https://www.youtube.com/watch?v=le7HOQHrN2s
Article:
http://bigthink.com/experts-corner/decisions-are-emotional-not-logical-the-neuroscience-behind-decision-making
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about why getting financially invested into something can help you take more action.
Community:
http://facebook.com/groups/tinyleaps
Crush 2018:
http://tinyleaps.today
Music:
https://www.youtube.com/watch?v=wHHSN6tdeZI
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about the one goal per week strategy and how you can use it to get more done while doing FAR less.
Community:
http://facebook.com/groups/tinyleaps
Crush 2018:
http://tinyleaps.today
Music:
https://www.youtube.com/watch?v=Ajbnyaq91ao
Articles:
Warren Buffett’s 5-Step Process for Prioritizing True Success (and Why Most People Never Do It)
https://liveyourlegend.net/warren-buffetts-5-step-process-for-prioritizing-true-success-and-why-most-people-never-do-it/
Using the ONE GOAL strategy to set goals once and focus on them constantly
https://betterhumans.coach.me/using-the-one-goal-strategy-to-set-goals-that-come-true-a-step-by-step-guide-to-not-lose-track-of-8587f6a4aee4?gi=f6e258daada5
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about the difference between value creators and value providers.
Crush 2018 Guide:
http://tinyleaps.today
Community:
http://facebook.com/groups/tinyleaps
Music:
https://www.youtube.com/watch?v=hBcQoB5eDYo
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Productivity is tough. Doesn't it seem like the minute you try to get more done, everything gets in the way? In this episode, I share the 4 things you need to watch out for when you are trying to be more productive.
Community:
http://facebook.com/groups/tinyleaps
Crush 2018:
http://tinyleaps.today
Sponsor:
http://freshbooks.com/tiny
Music:
https://www.youtube.com/watch?v=bLcdhpjKo9E
Personal effectiveness: The answer to your productivity problems
https://www.wearethecity.com/personal-effectiveness-productivity/
The Only Time You Are Actually Growing is When You’re Uncomfortable
https://medium.com/the-mission/the-only-time-you-are-actually-growing-is-when-youre-uncomfortable-33198a619ab0
How to Measure Your Personal Progress: My Own Toolkit
http://www.expandbeyondyourself.com/measure-personal-progress/
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Feeling unmotivated? This happens to EVERYONE and it's quite honestly one of the most frustrating things to deal with. In this episode, I share 3 things you can do to tackle this problem.
Crush It in 2018:
http://tinyleaps.today
Community:
http://facebook.com/groups/tinyleaps
Music:
https://www.youtube.com/watch?v=athFRSHdrag
Articles:
Manage Yourself: 10 Ways to Make Yourself Accountable at Work, in Life, and with Money
https://www.moneyunder30.com/manage-yourself-10-ways-to-make-yourself-accountable-at-work-in-life-and-with-money
How to Motivate Yourself: 3 Steps Backed By Science
http://time.com/2933971/how-to-motivate-yourself-3-steps-backed-by-science/
How Top Athletes Set Goals that Most People Don’t
https://deanyeong.com/set-goals-like-athlete/
6 Accountability Apps That Will Skyrocket Your Success
http://georgehalachev.com/2017/06/07/6-accountability-apps-that-will-skyrocket-your-success/
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In this episode, I talk about why you should bet on your strengths and we cover:
- The simple reason your strengths matter more than your weaknesses
- Why "fixing yourself" is a bad idea
- How to figure out what you're good at
- Why "dropping the ball" can be a good thing
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Resources:
Scott Barry Kaufman | Which Character Strengths Are Most Predictive of Well-Being? | Scientific American - Beautiful Minds Section
Erika Andersen | How Feeling Grateful Can Make You More Successful | Forbes - Leadership Section
Gary Vaynerchuk | We Need to Talk About the Importance of Self-Awareness | Medium
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about power napping and how to use it to your advantage.
RX Bar:
rxbar.com/tinyleaps CODE tinyleaps
Resources:
webmd.com/balance/features/the-secret-and-surprising-power-of-naps#1
dailyburn.com/life/lifestyle/nap-tips-sleep-better/
nytimes.com/2017/06/23/smarter-living/take-naps-at-work-apologize-to-no-one.html
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we continue our conversation with Cy Wakeman.
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In this episode, I sit down with Cy Wakeman to talk about the biggest waste of time that we ALL participate in at work.
facebook.com/groups/tinyleaps
realitybasedleadership.com
No Ego:
amazon.com/No-Ego-Leaders-Workplace-Entitlement/dp/125014406X
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This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I share my personal journey with grief.
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In this episode, I talk about why to do lists are useless and what you should use instead.
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This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about the hidden benefits I've experienced by prioritizing sleep and going to bed earlier.
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In this episode, I talk about why it's so difficult to prioritize tasks.
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Show Notes:
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This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I share the 10 episodes that have had the biggest impact since I first launched this show.
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In this episode, I share a segment of my forthcoming book and I talk about the six changes of personal change.
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In this episode, I talk about why you don't have hidden potential. This is going to be a controversial one...
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In this episode, I share 3 tips to help you improve your communication skills
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in this episode, I talk about the power of communication and why clear communication can sometimes solve all of the issues we face.
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Shout Out:
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In this episode, I share a few thoughts on why you need to focus on the journey and stop comparing yourself to others.
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In this episode, I share the top 10 must-have personal development resources based on answers in the FB Community.
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In this episode, I share my own personal system for staying productive even with everything I've got on my plate.
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Welcome to part 2 of my two part interview series with Laura Coe. In this episode, we talk about emotional obesity, why she was unhappy even though she had "made it", and how you can audit your emotional state.
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Music:
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This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Welcome to part 1 of my two part interview series with Laura Coe. In this episode, we talk about emotional obesity, why she was unhappy even though she had "made it", and how you can audit your emotional state.
Sponsor:
sanebox.com/tinyleaps
Music:
youtube.com/watch?v=tEn7tY4Mqr4
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This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about the income engine and how you can use to create more freedom in your life.
Sponsor:
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thrivemarket.com/tinyleaps
Community:
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This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with Sean McCabe to talk about his new book Overlap. We also dive deep into his story and learn about how to build a side hustle and then turn it into a business.
Music:
youtube.com/watch?v=NJNp6DnAAIo
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In this episode, I introduce you to the "slow carb diet", talk about the glycemic index, and issue a 30 day challenge.
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In this episode, I talk about learning languages and share some of the resources I've used to help me on that journey.
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In this episode, I talk about how to build a personal brand.
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This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I test out a new episode type by doing some research LIVE on the air. What do you think of this type of episode? Let me know in the community or on twitter (or instagram).
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In this episode, I share a practical formula for solving problems. It's pretty easy, but it does take a process.
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This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I introduce you to the idea of a "design sprint" and how you can use it in your life to achieve ALL of your goals.
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This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about why it's important to create something bad and then focus on the editing aspect of it.
So much of creativity is just about editing. None of us have the ability to create something amazing from day 1, the secret is to just create anything and then refine it.
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In this episode, I talk about progressive overload and how it can be used to achieve more.
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This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I share the secret to finding success in any area of your life.
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tinyleapsbook.com
Facebook Community:
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This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about the "self-help" industry...
YouTube:
youtube.com/channel/UCeNQNdiUjSuev0pAKJ6WWzg
Community:
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Music:
youtube.com/watch?v=gE1qIO2ifwo
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This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I sit down with Matt Kohn from Different Hunger Media to talk about his journey quitting his job, moving to Colombia, and becoming a six-figure business owner.
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This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about how constraints can help you accomplish your goals.
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Music:
youtube.com/watch?v=edPuNTQ6o6Q
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In this episode, I share 3 ideas to help you overcome a sugar addiction.
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Music:
youtube.com/watch?v=950S7aGooGI
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This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode I talk about going back to a job after you've 'failed' at entrepreneurship. Listen close because this might just be the secret to your success.
Community:
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FB Page:
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Music:
youtube.com/watch?v=fqJT9iP-zr4
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This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about why you should prove people right about you instead of trying to prove your haters wrong.
Community:
facebook.com/groups/1857754001117714
Music:
youtube.com/watch?v=9phWj3Iygq8
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This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I share the secret to get better at anything you do.
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Community:
facebook.com/groups/1857754001117714/permalink/2154554714770973/
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This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about why it's so hard to keep new years resolutions.
Facebook Page:
facebook.com/tiny-542295309298362/
Community:
facebook.com/groups/1857754001117714/permalink/2154554714770973/
Music:
youtube.com/watch?v=qno1qzek-hw
Resources:
psychologytoday.com/blog/wired-success/201012/why-new-years-resolutions-fail
bbc.com/capital/story/20161220-why-your-new-years-resolutions-often-fail
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This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about why patience matters and how to know if you are on the right track.
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You are listening to Tiny Leaps, Big Changes, a podcast focused on helping you make realistic changes in your life - one step at a time.
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This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about why deep breathing calms you down.
Community:
facebook.com/groups/1857754001117714/
Music:
youtube.com/watch?v=FseAiTb8Se0
Resources:
livestrong.com/article/136646-why-does-deep-breathing-calm-you-down/
med.stanford.edu/news/all-news/2017/03/study-discovers-how-slow-breathing-induces-tranquility.html
time.com/4718723/deep-breathing-meditation-calm-anxiety/
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In this episode I talk about how to get what you want in life.
Community:
facebook.com/groups/1857754001117714/
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This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about sugar.
Community:
facebook.com/groups/1857754001117714/
Music:
youtube.com/watch?v=MRwmxS1AL6E
Resources:
authoritynutrition.com/10-disturbing-reasons-why-sugar-is-bad/
prevention.com/food/healthy-eating-tips/weird-effects-sugars-having-on-your-body/slide/8
wellnessmama.com/15/harmful-effects-of-sugar/
cdc.gov/nchs/data/databriefs/db122.pdf
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In this episode, I talk about facing your fears and living without regrets.
Community:
facebook.com/groups/1857754001117714/
Music:
youtube.com/watch?v=kaAm6mNaqk0
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This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about my experience with squats and why you need to start immediately.
Community:
facebook.com/groups/1857754001117714/
Resources:
mindbodygreen.com/0-18017/5-reasons-to-do-squats-every-day.html
stronglifts.com/5x5/
Music:
youtube.com/watch?v=gEbRqpFkTBk
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This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about the power of gratitude and how it can help tackle depression.
Community:
facebook.com/groups/1857754001117714/
Music:
youtube.com/watch?v=vAMexKKYaG8
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This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I reflect on the last year in my life.
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Music:
youtube.com/watch?v=TdEo002K2GQ
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This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about why being an introverted entrepreneur is a good thing.
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Music:
youtube.com/watch?v=oW3GwO3VCVo
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This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about confidence and why you may not deserve it in your life.
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Music:
youtube.com/watch?v=e7usHTy8J-g
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This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about intermittent fasting.
Community:
facebook.com/groups/1857754001117714/?ref=bookmarks
Links:
jamesclear.com/the-beginners-guide-to-intermittent-fasting
johnshopkinshealthreview.com/issues/spring-summer-2016/articles/are-there-any-proven-benefits-to-fasting
Music:
youtube.com/watch?v=F-jKntxavxk
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This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about why it's important to raise your standards for yourself and how those standards can affect your motivation going forward.
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Music:
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This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Testing out a new episode style, how do you like these did you know minisodes? Let me know on Twitter, Instagram, Snapchat, or in the FB group.
@greggclunis
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Learn More:
cinnabon.com/-/media/cinnabon/nutrition/cinnabonnutritionalguide_web_12-2-16.pdf
coca-colaproductfacts.com/en/coca-cola-products/coca-cola/
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In this episode, we talk about why you should read more fiction books.
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youtube.com/watch?v=n1ddqXIbpa8
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In this episode, we talk about how rich people spend their money and how that compares to the middle class.
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New format, same great show. In today's audio blog (or alog as the cool kids are saying) I share 3 lessons learned in a VERY recent failure.
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Music:
youtube.com/watch?v=0Ztp4ej5Q_4
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This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I share three lessons I've learned over the past year by journaling.
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Music:
youtube.com/watch?v=8cuMg3Hqxzo
Bucketlist Bootcamp:
passionblueprint.com/bucketlistbootcamp/
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In this episode, we finish the 5 part series on procrastination.
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Read the Article:
personalexcellence.co/blog/procrastination-part-5/
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Music:
youtube.com/watch?v=LY1ik-Do_MU
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This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we explore the role fear plays in procrastination.
Community:
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Music:
youtube.com/watch?v=NJNp6DnAAIo
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This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
The biggest mistake you can make is waiting until January 1st to change your life. Start today, start right now. Do the work today and start 2017 strong.
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Music:
youtube.com/watch?v=vBGiFtb8Rpw
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This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about procrastination.
Breathe Into 2017:
breatheinto2017.com/
Community:
facebook.com/groups/1857754001117714/
Music:
youtube.com/watch?v=VuSbd-N0z8c
Full Article:
personalexcellence.co/blog/procrastination/
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This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about procrastination.
Breathe Into 2017:
breatheinto2017.com/
Community:
facebook.com/groups/1857754001117714/
Music:
youtube.com/watch?v=f0J2lyVy9_8
Full Article:
personalexcellence.co/blog/procrastination/
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This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we revisit meditation and I share what I've learned.
Join the Challenge:
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Music:
youtube.com/watch?v=7t8lRdpv5IQ
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This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode I share my theme for 2017.
Community:
facebook.com/groups/1857754001117714/
Music:
youtube.com/watch?v=5y-GWhiFmIQ
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This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I share a breathing technique I recently learned to help with anxiety, stress, and other "erratic mind" moments.
Community:
facebook.com/groups/1857754001117714/
Music:
youtube.com/watch?v=sA_p0rQtDXE
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This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I shed some much-needed light on the law of attraction and what it means for your life.
Community:
facebook.com/groups/1857754001117714/
Music:
youtube.com/watch?v=M4_ivwYfWFo&t=29s
Sponsor:
Harry's Razors
harrys.com (coupon code: leaps)
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In this episode, we talk about tracking and how it can have a dramatic effect on your life by getting you to pay attention.
Community:
facebook.com/groups/1857754001117714/
Music:
youtube.com/watch?v=CLiXUT3MS34
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This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I share my experience waking up at 5AM every weekday for 2 months.
Community:
facebook.com/groups/1857754001117714/
Music:
youtube.com/watch?v=UDEpRK8WL_I
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This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about how to quit your job to pursue entrepreneurship.
Community:
facebook.com/groups/1857754001117714/
Music:
youtube.com/watch?v=1lcc21RQx_A
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This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about how to start reading more often by reclaiming your "lost time".
Community:
facebook.com/groups/1857754001117714/
Music:
youtube.com/watch?v=LHvYrn3FAgI
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This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about strategies you can use to create content on a consistent schedule.
Community:
mytinyleaps.com/community
Music:
youtube.com/watch?v=VOHAVse2mJE
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
This episode is a clip from a recent YouTube video titled "How to Make More Money" to watch the full video go here:
youtube.com/watch?v=JM8oWVLMq6Y
Join the Community:
mytinyleaps.com/community
Music:
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about S.M.A.R.T goals and why they are important in helping you crush it in life.
Join the Community:
mytinyleaps.com/greggclunis
Subscribe on YouTube:
youtube.com/greggclunis
Add me on Snapchat:
snapchat.com/add/greggclunis
Music:
youtube.com/watch?v=Ts3VLiTwCfQ
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Is there anything we can do when we lose our motivations? Well, it turns out there is...
--
Get $35 off your first week of Hello Fresh by going to hellofresh.com and using the code tinyleaps.
Find me on YouTube:
youtube.com/channel/UCeNQNdiUjSuev0pAKJ6WWzg
Music:
youtube.com/watch?v=OxlUjpCISng
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Aim to be 1% better, every day, no excuses. That's the way growth is done. Little by little, compounded.
We'll discuss all of this in today's episode.
Support the Podcast:
patreon.com/greggclunis
Join the Community:
mytinyleaps.com/community
Music:
youtube.com/watch?v=QzwP79xtkQw
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
As you change and grow, the people around you may stay the same. How do you navigate that? Do you move on and find better relationships? Do you try to drag them along with you?
We'll discuss all of this in today's episode.
Support the Podcast:
patreon.com/greggclunis
Join the Community:
mytinyleaps.com/community
Music:
youtube.com/watch?v=QzwP79xtkQw
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support the Show:
patreon.com/greggclunis
Join the Group:
mytinyleaps.com/community
Music:
youtube.com/watch?v=aSSVkS7zFpc
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support the Show:
patreon.com/greggclunis
Join the Group:
mytinyleaps.com/community
Music:
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Resource Used:
sakara.com/blogs/mag/the-very-best-of-dr-aviva-romm
Music:
youtube.com/watch?v=swfDqgNEiM8
Facebook Group:
mytinyleaps.com/community
Support the Podcast:
patreon.com/greggclunis
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support the Podcast:
patreon.com/greggclunis
Facebook Group:
mytinyleaps.com/community
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Music:
youtube.com/watch?v=K4DyBUG242c
Group:
mytinyleaps.com/community
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Music:
youtube.com/watch?v=fugQAnzL1uk
Facebook Group:
mytinyleaps.com/community
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Facebook Group:
mytinyleaps.com/community
Music:
youtube.com/watch?v=_C1dfBeo374
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
This episode is on the following topic:
Power poses
Title: 126 - Power Poses: How to Be More Confident and Less Stressed
Music: youtube.com/watch?v=ukrb6npW_Rg
Resources:
dash.harvard.edu/bitstream/handle/1/9547823/13-027.pdf
ted.com/talks/amy_cuddy_your_body_language_shapes_who_you_are
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
This episode is on the following topic:
"Sometimes the difference between a win and a loss is in redefining what is required to win."
This episode covers:
-
Expectations
-
Ambition
-
The Dark Side of Ambition (105)
FB Group:
facebook.com/groups/1857754001117714/
Resources:
awesound.com/@GreggClunis/105-the-dark-side-of-ambition
Music:
youtube.com/watch?v=fzNMd3Tu1Zw
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about creativity and where it comes from.
Join the Discussion:
facebook.com/groups/1857754001117714/
Music:
youtube.com/watch?v=8uSx3DyJjk0
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode I review the book "The Crossroads of Should and Must" by Elle Luna and add my own thoughts.
Facebook Group:
facebook.com/groups/1857754001117714/
Music:
youtube.com/watch?v=qt_pH9yaJcw
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we start a debate around beliefs, thoughts, and the power they hold over our lives.
Facebook Group:
facebook.com/groups/1857754001117714/
Music:
youtube.com/watch?v=f2xGxd9xPYA
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode I talk about something I've been procrastinating on for nearly two months and how I finally dealt with it.
Facebook Group:
facebook.com/groups/1857754001117714/
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we go over the three reasons why you procrastinate and how you can fight against them.
Featured Article:
psychologytoday.com/blog/the-science-success/201402/how-make-yourself-do-it-when-you-just-dont-want
Song:
youtube.com/watch?v=FMX9kq5_NLk
Facebook Group:
facebook.com/groups/1857754001117714/
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Facebook Group:
facebook.com/groups/1857754001117714/
--
Gregg Clunis is an entrepreneur, podcaster, writer, and artist. He explores personal development, psychology, and human behavior. He spends his time working on interesting projects.
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode I talk about grit and why it's so important to stick around long enough for success to happen.
Music:
youtube.com/watch?v=Pipf2X6bHYI
Group:
facebook.com/groups/1857754001117714/
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I expand on yesterday's post about innovation and why we tend to avoid it in our daily lives.
Group:
facebook.com/groups/1857754001117714
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about innovation and the role it plays in our day to day lives.
Music:
youtube.com/watch?v=dUTtoKuTl-M
Group:
facebook.com/groups/1857754001117714/
Snapchat:
snapchat/add/greggclunis
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode I talk about why it's important to pay attention to how far you've come.
Facebook Group:
facebook.com/groups/1857754001117714/
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, I talk about hobbies and why you should have some.
Music:
soundcloud.com/dulsaeofficial/the-knocks-classic-feat-powers-dulsae-remix
Facebook Group:
facebook.com/groups/1857754001117714/
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode I talk about motivation...this is a good one.
Connect:
twitter.com/greggclunis
Join the community:
facebook.com/groups/1857754001117714/
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode I talk about the tiny decisions I've made and how they've changed my life
-
How learning web design became the best decision ever
-
How I decided to learn podcasting
Connect:
twitter.com/greggclunis
Join the community:
facebook.com/groups/1857754001117714/
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode I talk about pride and why you shouldn't let it get in your way.
-
How pride affects us
-
How pride can get in our way
Connect:
twitter.com/greggclunis
Join the community:
facebook.com/groups/1857754001117714/
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode I talk about where I currently am in life and what I'm currently working on.
Connect:
twitter.com/greggclunis
Join the community:
facebook.com/groups/1857754001117714/
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode I talk about how to find your perfect job, even if you don't have a passion.
Key Points:
-
What is a perfect job?
-
How do you find a perfect job?
-
What if you don't have anything you are passionate about?
Connect:
twitter.com/greggclunis
Join the community:
facebook.com/groups/1857754001117714/
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode I talk about the power that sitting down and working can have on your life.
Key Points:
-
What happens when we sit down to work
-
How to make the impossible seem possible
Connect:
twitter.com/greggclunis
Join the community:
facebook.com/groups/1857754001117714/
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode I talk about giant leaps and why it's important to take advantage of opportunities when you can.
Key Points:
-
My most recent giant leap
-
Why opportunities are important
-
How to take giant leaps properly
Connect:
twitter.com/greggclunis
Join the community:
facebook.com/groups/1857754001117714/
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode I talk about my personal productivity process
Key Points:
- How I keep track of tasks
Connect:
twitter.com/greggclunis
Join the community:
facebook.com/groups/1857754001117714/
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode I talk about ambition and why it sometimes isn't the best thing to deal with.
Key Points:
-
Why ambition isn't always the best
-
How to deal with the dark side of ambition
Connect:
twitter.com/greggclunis
Join the community:
facebook.com/groups/1857754001117714/
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode I talk about performance and how it has changed my life and why I think it can change yours.
Key Points:
-
How performance changed my life
-
Why we all "perform" daily
-
How to create a character for your life
Connect:
twitter.com/greggclunis
Join the community:
facebook.com/groups/1857754001117714/
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode I talk about how you can change history by sharing your story. Not sure what I mean? Tune in to find out.
Key Points:
-
Why your story matters
-
How to be a walking billboard
-
How to change history
Connect:
twitter.com/greggclunis
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about:
-
Why you need to focus on doing the work
-
What it takes to achieve your goals
-
How I almost screwed myself
Music:
youtube.com/watch?v=sR60icbH60I
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode I talk about Game of Thrones, losing your identity, and why you are not your circumstances.
In this episode I'll discuss:
-
What Game of Thrones can show us about ourselves
-
Why we are not our circumstances
-
How the French language differentiates who you are from what you experience
Music:
Jomeli feat. Computer Emotions - Bridges
youtube.com/watch?v=BspG-YNoC3E
Free Audiobook:
http:tinyleapsbook.com
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
This episode is an experiment in what may become the new direction for Tiny Leaps, Big Changes. I want to see what the show sounds like, how it's received, when it's not scripted. When I just show up, hit record, and share my version of the story.
In this episode I'll discuss:
-
Why Tiny Leaps isn't fun anymore
-
Why you need to stay consistent no matter what
-
How to create a system that works for your goals
Music:
Jeris - Nightime
youtube.com/watch?v=6jV9xsCg3c4
Free Audiobook:
tinyleapsbook.com
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
This episode is an experiment in what may become the new direction for Tiny Leaps, Big Changes. I want to see what the show sounds like, how it's received, when it's not scripted. When I just show up, hit record, and share my version of the story.
In this episode I'll discuss:
-
Why Tiny Leaps isn't fun anymore
-
Why you need to stay consistent no matter what
-
How to create a system that works for your goals
Music:
JPB & MYRNE (ft. Yung Fusion) - Feels Right
youtube.com/watch?v=ppUsaL1wJP8
Free Audiobook:
tinyleapsbook.com
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Free Audio Book:
tinyleapsbook.com
In this episode I talk about some of the key factors involved in losing body fat and dieting. Go ahead and drink a green smoothie because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
The formula you should remember for weight loss.
-
The role food has on your body.
-
How to think about fat loss.
Music:
youtube.com/watch?v=kF-3WJdYHfQ
Resources:
bodybuilding.com/fun/free-in-depth-fat-loss-guide.htm
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Show Notes + Connect
greggclunis.com
In this episode I sit down to talk with Ian Ryan about weight loss, how to get yourself into the game, and why it’s so important to be fearless and healthy. Get ready to get yourself into shape because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
The role your health plays in your ability to succeed in life.
-
How to utilize your mind/body connection.
-
How to get back into fitness in a healthy way.
Music:
Koko & Emeryld - Sweet Amnesia
youtube.com/watch?v=iBRh2XoPpyQ
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support The Podcast:
greggclunis.com/support
In this episode I talk about why it’s important to take a break sometimes and why you shouldn’t get mad at yourself when you do. Go ahead and grab a kit kat because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
Why taking a break is important.
-
How ideas are formed.
-
What you need to do to make real progress on your goals.
Music:
youtube.com/watch?v=xfpswQVDlXQ
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support The Podcast:
greggclunis.com/support
In this episode I talk about the benefits that napping can have on your day to day life.
Go ahead and get back into bed because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
How napping affects your working memory.
-
Why you should nap more often.
Music:
youtube.com/watch?v=rbrbibxzarg
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support The Podcast:
greggclunis.com/support
In this episode I talk about my 7 top recommended books for your personal development. Get comfortable and get ready to read because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
- My 7 favorite books right now and what they have done for my life.
Music:
youtube.com/watch?v=TPvfaASfL5E
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support The Podcast:
greggclunis.com/support
In this episode I talk about the difference between your rational mind, your emotional mind, and your wise mind. Take a step back and get ready to rock because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
The difference between your rational and emotional minds.
-
Why it’s important to develop a wise mind.
-
How to find a balance between your two states.
Music:
youtube.com/watch?v=gJeh_dLjPN4
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support The Podcast:
greggclunis.com/support
In this episode I talk about expectations and how it affects our ability to be happy.
Don’t set your expectations too high because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
Why our expectations affect our happiness.
-
Why surprises are a good thing.
Music:
youtube.com/watch?v=JSY6vBPunpY
Resources:
bbc.com/capital/story/20140305-how-expectations-can-hurt-us
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support The Podcast:
greggclunis.com/support
In this episode I talk about what to do when you are trying to accomplish a big goal, but you have no support. Keep calm and carry on because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
How to deal with a family that doesn’t support you.
-
What to do when your friends don’t support you.
-
Why Japanese Anime is incredibly motivating.
Music:
youtube.com/watch?v=yPPuloAGvwA
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support The Podcast:
greggclunis.com/support
In this episode I talk about how to beat shyness and why it’s important to break out of your shell. Go ahead and get up on stage because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
Why I was shy in High School
-
How I Conquered my shyness
-
What you can do to come out of your shell
Music:
youtube.com/watch?v=5gZfcBFgQXI
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support The Podcast:
greggclunis.com/support
In this episode I talk about why your view of the world is so important in creating the life you ultimately live. Sit back and enjoy the show because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
Why I wasn’t able to do a pull up.
-
Why growing up in the ghetto can be so hard.
-
Why you don’t deserve a lamborghini
Music:
youtube.com/watch?v=BSFJKcJjzjc
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Connect + Resources:
greggclunis.com
In this episode I talk about some common psychological tricks people are using to get you to give them your money. Sit back and enjoy the show because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
How salespeople use your own dreams and goals against you.
-
Why brands use priming to get you to associate an idea with them.
-
How social proof affects whether or not you make a purchase
Music:
Ship Wrek & Zookeepers - Ark [NCS Release]
youtube.com/watch?v=8xlDwukxjnA
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Connect + Resources:
greggclunis.com
In this episode Bruce Langford from Mindfulness Mode shares his story, how he started his podcast, and why mindfulness is important.
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Connect + Resources:
greggclunis.com
In this episode Bruce Langford from Mindfulness Mode shares his story, how he started his podcast, and why mindfulness is important.
You Will Hear:
-
How he's helped thousands of kids deal with bullying.
-
How he sold his idea before he even had it planned.
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Connect + Resources:
greggclunis.com
In this episode Bruce Langford from Mindfulness Mode shares his story, how he started his podcast, and why mindfulness is important.
You Will Hear:
-
The realization that helped Bruce realize how important mindfulness was.
-
Why he loves doing his podcast.
Music:
youtube.com/watch?v=YP4UndDHD1Q
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Connect + Resources:
greggclunis.com
In this episode I talk about how to improve your life by changing your social group. Go ahead and text your best friend because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
Why you are the average of the 5 people you spend the most time with.
-
How to properly bring new people into your life without ditching your friends.
Music:
youtube.com/watch?v=wrLsb7zHlkM
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Connect + Resources:
greggclunis.com
In this episode I tell you a little bit of the story behind Tiny Leaps and share all the fears I had before starting. I’m about to lay it all on the table because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
The book that triggered the idea for my podcast.
-
Why the personal development industry is flawed.
-
How Tiny Leaps was created
Music:
youtube.com/watch?v=UkUweq5FAcE
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Connect + Resources:
greggclunis.com
In this episode I talk about the 5 reasons you need to get a personal website asap. Go ahead and buy yourname.com because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
What recruiters say about people with personal websites.
-
5 reasons you need a personal website.
Music:
youtube.com/watch?v=yzirKVtSERU
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Connect + Resources:
greggclunis.com
In this episode I talk about why you should never say I can’t and how I realized that I could do a pull up. Stick around if you want to know what that means because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
Something you don’t know about me.
-
What is Hirayama’s disease.
-
How I realized I could do a pull up.
Music:
youtube.com/watch?v=KgqnIIUEd7s
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Connect + Resources:
greggclunis.com
In this episode Tayo Rockson takes over the microphone and shares his story.
You Will Hear:
-
Why learning new skills is important.
-
How living like a "starving artist" lead to becoming a 20somthing media executive.
-
Why it's never too late to go for it.
Music:
youtube.com/watch?v=QqbalWtblQA
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Connect + Resources:
greggclunis.com
In this episode Tayo Rockson takes over the microphone and shares his story.
You Will Hear:
-
The realization that lead to Tayo leaving his job.
-
How a car accident changed his life.
-
How Arianna Huffington inspired him to start his brand.
Music:
youtube.com/watch?v=WC61BCJpnsw
youtube.com/watch?v=genORu-sVPY
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Connect + Resources:
greggclunis.com
In this episode Tayo Rockson takes over the microphone and shares his story.
You Will Hear:
-
Tayo’s origin story and what it was like growing up as the son of a diplomat.
-
How he utilized his ability to learn new things as a tool to connect with others.
-
Who his two biggest influences are and why he wants to influence a generation.
Music:
youtube.com/watch?v=C9mRvvWQAGo
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Connect + Resources:
greggclunis.com
In this episode I talk about 3 hard things about doing hard things. Turn your radio up and get ready because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
Why you view things you don’t want to do as negatives.
-
Why hard things are hard.
-
What you can do about it.
Music:
youtube.com/watch?v=P7zcBu_AZH4
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Connect + Resources:
greggclunis.com
In this episode I talk about why you need to become “the one” instead of “one of many”. Go ahead and take the red pill because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
Why being “one of many” sucks.
-
How to establish yourself as the one.
-
Why personal branding is important.
Music:
Ash O'Connor - Vibe [NCS Release]
youtube.com/watch?v=B2p-jLTmFJ0
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Connect + Resources:
greggclunis.com
In this episode I talk about what happened the last 2 times I decided to get creative with my job applications, what I did, and how you can use it in your own job search. Go ahead and throw out your resume because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
The crazy thing I did to land one of my first interviews.
-
How I used Twitter to land an interview in a day.
-
Why you need to be “disruptive” to get attention.
Music:
Jo Cohen & Sex Whales - We Are [NCS Release]
youtube.com/watch?v=C6IaUMAg3Dc
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Connect + Resources:
greggclunis.com
In this episode I talk about how to quit your job, the right way. Take a break from writing that 2 weeks notice because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
What happened the first time I tried to leave my job.
-
Why I swallowed my pride and went back to the same job when my business failed.
-
The four rules to leaving your job the right way.
Music:
youtube.com/watch?v=k9i00D2Ms4I
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Connect + Resources:
greggclunis.com
In this episode I sit down to chat with Amanda Bayerle from the True Challenge and the How Bad Do I Want It podcast. Kick your feet up and get ready to learn something new because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
Amanda’s thoughts on working with her husband.
-
How to build a relationship that works in business and life.
-
Amanda’s #1 piece of advice for balance work and relationships.
Music:
youtube.com/watch?v=lugCsT4PnoE
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Connect + Resources:
greggclunis.com
In this episode I sit down to chat with Amanda Bayerle from the True Challenge and the How Bad Do I Want It podcast. Kick your feet up and get ready to learn something new because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
Amanda's advice to anyone who has struggled with losing weight or getting into shape.
-
The ultimate goal for her podcast and brand.
-
The one thing you can do to change any area of your life.
Music:
youtube.com/watch?v=lugCsT4PnoE
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Connect + Resources:
greggclunis.com
In this episode I sit down to chat with Amanda Bayerle from the True Challenge and the How Bad Do I Want It podcast. Kick your feet up and get ready to learn something new because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
Who is Amanda Bayerle?
-
What is the True Challenge?
Music:
youtube.com/watch?v=lugCsT4PnoE
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Connect + Resources:
greggclunis.com
In this episode I talk about the benefits of walking and how you can get started. Grab your fitbit and gear up for a good time because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
How walking can help you gain weight slower.
-
Why walking is more convenient than other exercises.
-
How to get into walking.
Music:
youtube.com/watch?v=UhWxxvdoRvg
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Connect + Resources:
greggclunis.com
In this episode I talk about how networking and connecting with others can be used to help you earn extra money on the side of your existing job. Go ahead and pull out that rolodex because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
Why you need a specific skill to sell.
-
Why you don’t need to be the best at what you do.
-
How to identify your audience and learn the industry.
Music:
youtube.com/watch?v=kRQjMsQZ_lk
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Connect + Resources:
greggclunis.com
In this episode I talk about running and I share some reasons that you should probably add it into your daily routine. Go ahead and lace up those sneakers because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
Why running is important for your physical health.
-
The psychological benefits of running.
-
Why you should try it for one month.
Music:
youtube.com/watch?v=AvsS79T0U44
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Connect + Resources:
greggclunis.com
In this episode I talk about the differences between weightlifting and calisthenics and how to figure out which one is for you. Go ahead and get your sweat on because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
The differences between heavy weight training and calisthenics.
-
How to figure out which area to focus your time on.
-
The one thing you need to prioritize.
Music:
youtube.com/watch?v=JVthzNMmy_U
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Connect:
greggclunis.com
Welcome to part 3 of a three part interview series with Jeremy Ryan Slate from the Create Your Own Life podcast. Sit back and kick your feet up because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
How his mother’s stroke affected his outlook made him more goal oriented.
-
How he defines success for himself.
-
His goals for the podcast.
-
His parting piece of advice for you.
Music:
youtube.com/watch?v=HQw00z7NYDA
Resources:
Jeremy's Website: jeremyryanslate.com/
Create Your Own Life Podcast: jeremyryanslate.com/podcast-2/
Create Your Own Life Facebook: facebook.com/Jeremyryanslate/
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Welcome to part 2 of a three part interview series with Jeremy Ryan Slate from the Create Your Own Life podcast. Sit back and kick your feet up because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
How Jeremy’s podcast has impacted one listener.
-
What Jeremy did when the unexpected happened.
Support the Podcast:
patreon.com/greggclunis
Music:
youtube.com/watch?v=HQw00z7NYDA
Connect:
Snapchat - snapchat.com/add/greggclunis
Twitter - twitter.com/greggclunis
Facebook - facebook.com/greggclunis
Resources:
Jeremy's Website:
jeremyryanslate.com/
Create Your Own Life Podcast:
jeremyryanslate.com/podcast-2/
Create Your Own Life Facebook: facebook.com/Jeremyryanslate/
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Welcome to part 1 of a three part interview series with Jeremy Ryan Slate from the Create Your Own Life podcast. Sit back, kick your feet up, and get ready for something awesome because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
Why Jeremy became an entrepreneur.
-
What network marketing taught him about being valuable.
-
How he created Create Your Own Life
Support the Podcast:
patreon.com/greggclunis
Music:
youtube.com/watch?v=HQw00z7NYDA
Connect:
Website - greggclunis.com
Snapchat - snapchat.com/add/greggclunis
Twitter - twitter.com/greggclunis
Facebook - facebook.com/greggclunis
Resources:
Jeremy's Website:
jeremyryanslate.com/
Create Your Own Life Podcast:
jeremyryanslate.com/podcast-2/
Create Your Own Life Facebook: facebook.com/Jeremyryanslate/
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode I give you some advice on how to be more productive day to day. You can go ahead and cross it off the to-do list because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
The one thing you should do each day.
-
Why you should have a “no meeting” day.
-
How changing locations can double your productivity.
Support the Podcast:
patreon.com/greggclunis
Music:
youtube.com/watch?v=HQ3O9WJHqlI
Connect:
Snapchat - snapchat.com/add/greggclunis
Twitter - twitter.com/greggclunis
Facebook - facebook.com/greggclunis
Resources:
20 Productivity Secrets of Highly Successful People
lifehack.org/articles/productivity/20-productivity-secrets-highly-successful-people.html
25 Easy Tips to Increase Productivity at Work
snacknation.com/blog/increase-productivity-at-work/
To Raise Productivity, Let More Employees Work from Home
hbr.org/2014/01/to-raise-productivity-let-more-employees-work-from-home
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode I talk about 3 real, practical things you can do to when you feel unhappy, go ahead and do something nice for yourself because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
What we do when we achieve our goals.
-
Why happiness is elusive.
-
3 steps to change your state.
Support the Podcast:
patreon.com/greggclunis
Music:
youtube.com/watch?v=axIKN5-6wqQ
Connect:
Snapchat - snapchat.com/add/greggclunis
Twitter - twitter.com/greggclunis
Facebook - facebook.com/greggclunis
Resources:
10 Ways to Get Happier
psychologytoday.com/blog/sideways-view/201412/10-ways-get-happier
Why generation y yuppies are unhappy
waitbutwhy.com/2013/09/why-generation-y-yuppies-are-unhappy.html
We Humans Are Social Beings - And Why That Matters For Speakers and Leaders
forbes.com/sites/nickmorgan/2015/09/01/we-humans-are-social-beings-and-why-that-matters-for-speakers-and-leaders/#3983234bfd34
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode I talk about how podcasting can be used to explode your network. Tell your friends to leave you alone because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
Why you should start a podcast.
-
The 4 ways podcasting has exploded my network.
-
2 things to consider when starting your own podcast.
Support the Podcast:
patreon.com/greggclunis
Music:
youtube.com/watch?v=bbmZQHY-pZ0
Connect:
Snapchat - snapchat.com/add/greggclunis
Twitter - twitter.com/greggclunis
Facebook - facebook.com/greggclunis
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode I talk about personal branding and the number one mistake we all make when applying for jobs. Go dust off your resume because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
Why the traditional resume and cover letter are dead.
-
The only way that a regular application will work in today's world.
-
The one area you should focus your time on instead.
Music:
youtube.com/watch?v=eyd_wKMlCDo
Connect:
Snapchat - snapchat.com/add/greggclunis
Twitter - htp://twitter.com/greggclunis
Facebook - facebook.com/greggclunis
Resources:
How Your Personal Brand Can Help Your Job Search
theundercoverrecruiter.com/how-your-personal-brand-can-help-your-job-search/
The New Rules of Personal Branding For Job Seekers
fastcompany.com/3051147/hit-the-ground-running/the-new-rules-of-personal-branding-for-jobseekers
How to Build a Personal Brand While Job Hunting
inc.com/jayson-demers/how-to-build-a-personal-brand-while-job-hunting.html
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode I ask you a simple question...what are you really afraid of? Get your answers ready because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
What you are really afraid of.
-
How you can tackle that fear.
Support the Podcast:
patreon.com/greggclunis
Music:
youtube.com/watch?v=UKI_vmLYJtk
Connect:
Snapchat - snapchat.com/add/greggclunis
Twitter - htp://twitter.com/greggclunis
Facebook - facebook.com/greggclunis
Resources:
vernoncoleman.com/facefear1.htm
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about how you can do anything you want in your life and make all your crazy ideas and goals into a reality. Buckle up and get ready to rumble because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
The number one difference between you and someone who is successful.
-
Why there is nothing to fear.
-
What to do to get the ball rolling on your idea.
Support the Podcast:
patreon.com/greggclunis
Music:
youtube.com/watch?v=u8rdMWVfC-M
Connect:
Snapchat - snapchat.com/add/greggclunis
Twitter - htp://twitter.com/greggclunis
Facebook - facebook.com/greggclunis
Resources:
hbr.org/2015/12/3-ways-to-take-action-in-the-face-of-uncertainty
huffingtonpost.com/kevin-kleitches/why-we-dont-take-action-o_b_7971788.html
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about relationships and why giving 51% of it can lead to amazing things in your life. Buckle up and tune in because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
Why following your passion sucks.
-
Why providing value is the only thing that matters.
Support the Podcast:
patreon.com/greggclunis
Music:
youtube.com/watch?v=Q5Kea-gsFNQ
Connect:
Snapchat - snapchat.com/add/greggclunis
Twitter - htp://twitter.com/greggclunis
Facebook - facebook.com/greggclunis
Resources:
youtube.com/user/GaryVaynerchuk
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we do a comparison of following your passion vs finding your strengths and gaining skills. Put on your boxing gloves and get your dukes up because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
Why following your passion sucks.
-
Why providing value is the only thing that matters.
Support the Podcast:
patreon.com/greggclunis
Music:
youtube.com/watch?v=I6fZwD2f6Lk
Connect:
Snapchat - snapchat.com/add/greggclunis
Twitter - htp://twitter.com/greggclunis
Facebook - facebook.com/greggclunis
Resources:
blog.sandglaz.com/10-psychological-job-satisfaction-factors-that-really-matter/
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about happiness and where it comes from. But don’t worry, you must be in your happy place already because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
Where happiness comes from.
-
The number one thing you need to do to be happy.
-
Why you aren't happy.
Support the Podcast:
patreon.com/greggclunis
Music:
youtube.com/watch?v=8-_knZ7i6FY
Connect:
Snapchat - snapchat.com/add/greggclunis
Twitter - htp://twitter.com/greggclunis
Facebook - facebook.com/greggclunis
Resources:
pursuit-of-happiness.org/science-of-happiness/communicating/
adaa.org/about-adaa/press-room/facts-statistics
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about getting older and the two things you need to think about to make sure you set yourself up to accomplish whatever big dream you have. Go ahead and blow out the candles because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
The best way to use your birthday.
-
What getting older means.
-
How to change your life.
Support the Podcast:
patreon.com/greggclunis
Music:
youtube.com/watch?v=P6OVrb62l3c
Connect:
Snapchat - snapchat.com/add/greggclunis
Twitter - htp://twitter.com/greggclunis
Facebook - facebook.com/greggclunis
Resources:
youtube.com/watch?v=ENr0w3bq_tw
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about our decision points in life and the role emotions play in our ability to make quality decisions. Throw away that pros and cons list because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
The role of emotions on decision making
-
How to balance our logic with our emotions
-
What happened to Elliott
Support the Podcast:
patreon.com/greggclunis
Music:
youtube.com/watch?v=P6OVrb62l3c
Connect:
Snapchat - snapchat.com/add/greggclunis
Twitter - htp://twitter.com/greggclunis
Facebook - facebook.com/greggclunis
Resources:
Emotions, Decision Making, and Procrastination
psychologytoday.com/blog/science-and-sensibility/201003/emotions-decision-making-and-procrastination
The Neuroscience of Decision Making Explained in 30 Seconds
wired.com/2014/03/neuroscience-decision-making-explained-30-seconds/
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about how to get stuff done. And here’s a fun fact, we’re talking about this because I’ve recently failed horribly in this area so It’s kind of a reminder to myself. So enjoy the show because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
The new episode schedule for Tiny Leaps
-
Why we can't multi-task
-
5 ways to get more done
Support the Podcast:
patreon.com/greggclunis
Music:
youtube.com/watch?v=qmjNcmO5ffc
Connect:
Snapchat - snapchat.com/add/greggclunis
Twitter - htp://twitter.com/greggclunis
Facebook - facebook.com/greggclunis
Resources:
How to Get More Done in Less Time
success.com/article/how-to-get-more-done-in-less-time
sparringmind.com/productivity-science/
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about habit formation and what’s actually going on in the brain when we learn something new. I just want to take a second to say you are freaking amazing because you are now listening to Tiny Leaps, Big Changes.
Topics Covered:
-
What is Myelin
-
What does Myelin do
-
How does Myelin lead to habit formation
Support the Podcast:
patreon.com/greggclunis
Music:
youtube.com/watch?v=R1nQDZfPv0M
Connect:
Twitter - twitter.com/greggclunis
Anchor - @greggclunis
Facebook - facebook.com/greggclunis
Resources:
Why Practice Actually Makes Perfect: How to Rewire Your Brain for Better Performance
Jason Shen
blog.bufferapp.com/why-practice-actually-makes-perfect-how-to-rewire-your-brain-for-better-performance
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about jab jab jab right hook and how it can be used in our own lives. Sit back, kick your feet up, and enjoy the show because you are now listening to Tiny Leaps, Big Changes.
Topics Covered:
-
What is jab jab jab right hook
-
The law of reciprocity
-
How JJJRH works in your career
-
How JJJRH works in your relationships
Support the Podcast:
patreon.com/greggclunis
Music:
Diviners feat. Contacreast - Tropic Love
youtube.com/watch?v=wtTxLmFIOPA
provided by NoCopyrightSounds
Connect:
Twitter - twitter.com/greggclunis
Anchor - @greggclunis
Facebook - facebook.com/greggclunis
Resources:
amazon.com/gp/product/B00BATNNZY/ref=dp-kindle-redirect?ie=UTF8&btkr=1
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about volunteering and helping others. Specifically, we explore why we do it and the role it plays in our own happiness. Don’t worry, monday’s aren't so bad because you are now listening to Tiny Leaps, Big Changes.
Music:
youtube.com/watch?v=lkOHsxCa_mU
Support the Podcast:
patreon.com/greggclunis
Resources:
Why Helping Others Makes Us Happy
money.usnews.com/money/personal-finance/articles/2012/04/04/why-helping-others-makes-us-happy
The Neuroscience of Giving
psychologytoday.com/blog/vitality/201404/the-neuroscience-giving
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about writing and the role it can play in your productivity, your opportunities, and of course, your personal growth. Go buy yourself a leather bound journal because you are now listening to Tiny Leaps, Big Changes.
In This Episode:
-
The role of writing on your productivity
-
How writing affects your focus
-
Writing through your emotions
Support the Podcast:
patreon.com/greggclunis
Connect on Anchor:
Do a search for Gregg Clunis on Anchor and let's chat one on one :).
Music:
youtube.com/watch?v=AsYM_3MHOUQ
Resources:
How Writing Things Down Can Change Your Life
Hannah Braime
lifehack.org/articles/lifestyle/how-writing-things-down-can-change-your-life.html
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode I introduce you to a fantastic new podcast that I think you’ll love. Turn the volume up to a safe level because you are now listening to Tiny Leaps, Big Changes.
Support the Podcast:
patreon.com/greggclunis
Hey listeners, every Friday, that means tomorrow, I send out an email digest filled with key takeaways from the past week, resources used, music used, and additional content to help you get more out of your life. To sign up, text the word TINY to 38470. Trust me you don’t want to miss tomorrow’s email so text TINY to 38470 and get yourself signed up.
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about creating art and the role it plays in finding personal happiness. Go ahead and buy yourself some watercolor paint and a few brushes because you are now listening to Tiny Leaps, Big Changes.
In This Episode:
-
The role art plays in happiness
-
Why creation can lead to pride
Support the Podcast:
patreon.com/greggclunis
Connect on Anchor:
Do a search for Gregg Clunis on Anchor and let's chat one on one :).
Music:
youtube.com/watch?v=vzPscmUdEjo
Resources:
Art and Happiness
psychologytoday.com/blog/arts-and-health/201109/art-and-happiness
Study Finds Making Art May Keep Our Brains Healthy
hyperallergic.com/136378/study-finds-making-art-may-keep-our-brains-healthy/
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about play and I break down how important it is to include more of it in our daily lives. Go ahead and break out those action figures because you are now listening to Tiny Leaps, Big Changes.
In This Episode:
-
Why play is important to both children and adults
-
How to incorporate more play into your life
-
Why intention matters
Support the Podcast:
patreon.com/greggclunis
Music:
youtube.com/watch?v=XGyT_DYEIXI
Resources:
The Value of Play I: The Definition of Play Gives Insights
Peter Gray Ph.D
psychologytoday.com/blog/freedom-learn/200811/the-value-play-i-the-definition-play-gives-insights
The Power of Play
psychologytoday.com/articles/199907/the-power-play
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about the role nutrition plays in your ability to think clearly and make better decisions. Go ahead and make yourself a salad because you are now listening to Tiny Leaps, Big Changes.
In This Episode:
-
How food becomes our body
-
The role of nutrition in cognitive ability
-
The role of nutrition with neurotransmitters
Support the Podcast:
patreon.com/greggclunis
Music:
Skizzy Mars - Sirens
youtube.com/watch?v=m1-6ZiR6G7k
Resources:
Nourish Your Noggin: Nutrition and Your Brain
brainline.org/content/2012/06/nourish-your-noggin-nutrition-and-your-brain_pageall.html
How Nutrition Affects Your Brain
quickanddirtytips.com/health-fitness/prevention/how-nutrition-affects-your-brain
psychologistworld.com/biological/neurotransmitters/dopamine.php
Support for this show comes from Today's Growth with Ken Courtright. Do a search for Today's Growth in your podcast app and take a listen today.
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about limiting beliefs and our tendency to sabotage our own successes. But don’t sabotage yourself right now because you are now listening to Tiny Leaps, Big Changes.
In This Episode:
-
What is self sabotage?
-
What is a limiting belief?
-
How do we tackle it?
Support the Podcast:
patreon.com/greggclunis
Music:
youtube.com/watch?v=wSrjjXGRmbA
Resources:
How to Overcome Limiting Beliefs
psychcentral.com/blog/archives/2014/08/31/how-to-overcome-limiting-beliefs/
Creating the Life You Want Step 2: Letting Go of Limiting Beliefs
psychologytoday.com/blog/focus-forgiveness/201110/creating-the-life-you-want-step-2-letting-go-limiting-beliefs
psychologytoday.com/blog/evolution-the-self/201501/9-ways-your-old-programming-may-be-holding-you-hostage
Support for this show comes from Today's Growth with Ken Courtright. Do a search for Today's Growth in your podcast app and take a listen today.
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about the imposter syndrome and what you can do to deal with it. But don’t worry, I know you deserve to be here because you are now listening to Tiny Leaps, Big Changes.
In This Episode:
-
What is the impostor syndrome?
-
What are the signs?
-
How do we tackle feeling like a fraud?
Support the Podcast:
patreon.com/greggclunis
Support for this Show comes from "Today's Growth" with Ken Courtright. Do a search for Today's Growth in your favorite podcast app and subscribe today.
Music:
youtube.com/watch?v=pg7VDVHbZgs
Resources:
21 Ways To Overcome Impostor Syndrome
startupbros.com/21-ways-overcome-impostor-syndrome/
Do You Feel Like an Impostor?
psychologytoday.com/blog/good-thinking/201310/do-you-feel-impostor
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about accountability and I lay out 3 ways that accountability will help you easily crush your goals. Try to dig out that list of resolutions because you are now listening to Tiny Leaps, Big Changes.
In This Episode:
-
The importance of accountability
-
How to stay accountable to yourself
-
Why accountability partners work
Support the Podcast:
patreon.com/greggclunis
Music:
youtube.com/watch?v=8xSj2n-PrGo
Resources:
5 Benefits of Accountability to Achieve Your Goals
Stacia Pierce
lifecoach2women.com/main/5-benefits-of-accountability-to-achieve-your-goals/
The Role of an Accountability Partner in Goal Achievement
Arina Nikitina
goal-setting-guide.com/the-role-of-an-accountability-partner-in-goal-achievement/
The Benefits of Having An Accountability Partner
Victor Pride
boldanddetermined.com/the-benefits-of-accountability-partners/
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about bragging, why we do it, and how to make it a beneficial practice instead of a superficial activity. Get ready to figure out what your strengths are because you are now listening to Tiny Leaps, Big Changes.
In This Episode:
-
Why bragging is so important.
-
Why we all want to talk about ourselves.
-
How to make self-promotion a good thing.
Support the Podcast:
patreon.com/greggclunis
Music:
youtube.com/watch?v=xhuuBWIYKdQ
Resources:
Science Reveals Why We Brag So Much
ROBERT LEE HOTZ
wsj.com/articles/SB10001424052702304451104577390392329291890
How You Can Benefit By Bragging
Nancy F Clark
forbes.com/sites/womensmedia/2012/01/09/how-you-can-benefit-by-bragging/#55930d6a4b1b
YOU GOTTA CROW: THE BENEFITS OF BRAGGING
womenssuccesscoaching.com/2011/05/you-gotta-crow-the-benefits-of-bragging/
Support for this show comes from Sticky Quotes. Get 20% off your entire order by going to mytinyleaps.com/sticky and using the coupon code TINY.
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about why it’s so hard to ask for help even though it’s something we all need. Sit back and enjoy the show because you are now listening to Tiny Leaps, Big Changes.
In This Episode:
-
Why we feel uncomfortable asking for help.
-
Why being kind will make it easier to ask.
-
How to deal with your issues and live in reality.
NEW SHOW:
Follow us on Instagram to watch Tiny Hacks TV
@whatisparachute
Music:
youtube.com/watch?v=Mw3MThAY7jM
Resources:
How to Ask for Help
quickanddirtytips.com/health-fitness/mental-health/how-to-ask-for-help
Why Is Asking for Help So Difficult?
nytimes.com/2007/07/07/business/07shortcuts.html?_r=0
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about networking and how to get ahead in life by making better connections. Go ahead and put on your name tag because you are now listening to Tiny Leaps, Big Changes.
In This Episode:
-
Why networking is important.
-
What to do if you aren't the life of the party.
-
Why value trumps entitlement.
Follow is on instagram:
instagram.com/whatisparachute
Music:
youtube.com/watch?v=i7GD9ki710U
Resources:
The Psychology of Networking: How Some Appear Natural While Others Stutter
theundercoverrecruiter.com/psychology-networking-how-some-appear-natural-while-others-stutter/
Networking 101 for Introverts
psychologytoday.com/blog/career-transitions/201010/networking-101-introverts
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about why you should focus on the small wins and I apologize for missing yesterday’s show. Stick around because you are now listening to Tiny Leaps, Big Changes.
In This Episode:
-
The link between dopamine and motivation.
-
Why focusing on small wins trumps big goals.
-
How to build momentum and achieve more.
Find Us on Instagram:
@whatisparachute - Tune in tomorrow February 24th to view an experimental episode of Tiny Leaps Shorts.
Music:
youtube.com/watch?v=y8P-TT-kjVM
Resources:
The Science of Motivation: Your Brain on Dopamine
Kevan Lee
blog.idonethis.com/the-science-of-motivation-your-brain-on-dopamine/
Why our Brains Like Short-Term Goals
Monica Mehta
entrepreneur.com/article/225356
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about why you shouldn’t skip breakfast if your goal is to lose weight. This is gonna be a great episode so stick around because you are now listening to Tiny Leaps, Big Changes.
In This Episode:
-
Why breakfast is important for weight loss.
-
Other reasons not to skip breakfast.
-
What to do if you don't have enough time.
Make Your Day Awesome:
Sticky Quotes is an awesome company that wants to spread inspiration in the form of pre-printed sticky notes with motivational quotes. Check out this awesome pads by going to mytinyleaps.com/sticky and use the coupon code TINY to save 20% on your entire order.
Connect:
tinyleaps.co
Music:
youtube.com/watch?v=obgaJRBQmT0
Get Episode Emails:
Text "Tiny" to 38470
Resources:
Lose Weight: Eat Breakfast
webmd.com/diet/obesity/lose-weight-eat-breakfast
4 Reasons Why You Should Never Skip Breakfast
livescience.com/39598-reasons-never-skip-breakfast.html
Does eating a healthy breakfast help control weight?
mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/food-and-nutrition/faq-20058449
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about lucid dreaming, what it is, and how you can use it to solve problems even while you sleep. Stay awake just a little longer though because you are now listening to Tiny Leaps, Big Changes.
In This Episode:
-
What is lucid dreaming?
-
How to use it to solve your problems.
Start Saving More Money:
I’ve been using Digit to help me save more money, it transfers small sums from your bank account without you noticing and deposits it into an FDIC insured savings account that you have full access to. Give Digit a shot and earn $5 just for signing up by going to tinysaversclub.com.
Connect:
tinyleaps.co
Music:
youtube.com/watch?v=t2hd6eq1H0c
Get Episode Emails:
Text "Tiny" to 38470
Resources:
What Is Lucid Dreaming, and How Does It Work?
huffingtonpost.com/van-winkles/what-is-lucid-dreaming-an_b_7663492.html
Solving Problems in Your Dreams
Kristian Marlow
psychologytoday.com/blog/the-superhuman-mind/201508/solving-problems-in-your-dreams
How to Use Lucid Dreaming and Dreams for Problem Solving
Conrad Raw
selfgrowth.com/articles/how_to_use_lucid_dreaming_and_dreams_for_problem_solving
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk my friend Billy and I get real with you. Stay tuned because you are now listening to Tiny Leaps, Big Changes.
In This Episode:
-
The two costs of personal development.
-
What to do when you start to lose friends.
-
Why it's all okay and you'll be okay.
Start Saving More Money:
I’ve been using Digit to help me save more money, it transfers small sums from your bank account without you noticing and deposits it into an FDIC insured savings account that you have full access to. Give Digit a shot and earn $5 just for signing up by going to tinysaversclub.com.
Connect:
tinyleaps.co
Music:
youtube.com/watch?v=C9mRvvWQAGo
Get Episode Emails:
Text "Tiny" to 38470
Resources:
followbilly.com
The Better Business Show
itunes.apple.com/us/podcast/better-business-show-daily/id1080155672?mt=2
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about focus and concentration in the workplace, how you can improve it, and why you shouldn’t feel so bad if you do lose focus. But try to keep your focus going for just a bit longer because you are now listening to Tiny Leaps, Big Changes.
In This Episode:
-
How losing focus drains your energy.
-
Why multi-tasking is a terrible idea.
-
Why losing your focus can be a good thing.
Start Saving More Money:
I’ve been using Digit to help me save more money, it transfers small sums from your bank account without you noticing and deposits it into an FDIC insured savings account that you have full access to. Give Digit a shot and earn $5 just for signing up by going to tinysaversclub.com.
Connect:
tinyleaps.co
Music:
soundcloud.com/disfigureofficial/painted-soul
Get Episode Emails:
Text "Tiny" to 38470
Resources:
blog.sandglaz.com/the-science-behind-concentration/
psychologytoday.com/blog/your-brain-work/200910/easily-distracted-why-its-hard-focus-and-what-do-about-it
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about some the surprising science behind your spending habits. Go ahead and put away that credit card because you are now listening to Tiny Leaps, Big Changes.
In This Episode:
-
Why it's not your fault that you spend so much.
-
How to stop spending so much.
Episode Alerts:
Text "Tiny" to 38470
Music:
Amourouge - Good Love (feat. Aiva) | | provided by CopyrightFreeNetwork
Resources:
iwillteachyoutoberich.com/blog/personal-finance-is-not-about-more-willpower/
cicmoney101.org/Course-Catalog/Psychology-of-Money.aspx
moneycrashers.com/psychology-of-money-saving-spending-habits/
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about the power of routine and why we wouldn’t be able to survive as a species without them. Chill out and turn your speakers up because you are now listening to Tiny Leaps, Big Changes.
In This Episode:
-
What to do if you get in a rut?
-
Why routines are so important
-
How to use routines in your life.
Quest (10 points):
-
Write out your morning routine.
-
Post to Twitter or Instagram with #mytinyleaps
Episode Alerts:
Text "Tiny" to 38470
Music:
Nobody Like You | youtube.com/watch?v=AQoGS7rcXwE | provided by CopyrightFreeNetwork
Resources:
sharecare.com/health/mental-fitness-nervous-system/varying-routine-benefits-brain
psychologytoday.com/blog/changepower/201009/routines-comforting-or-confining
npr.org/sections/13.7/2010/09/22/130051236/the-habitual-brain
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about journaling and the surprising benefits it can have on both your psychological and physical self. Crack open that notebook because you are now listening to Tiny Leaps, Big Changes.
In This Episode:
-
Journaling's effects on your psychology.
-
Journaling's effects on your physical health.
-
How to use journaling correctly.
Quest:
-
Write 200 words about your day.
-
Post to Twitter or Instagram "I just wrote 200 words and I loved it!" with #mytinyleaps
-
Get 20 points.
Music:
This Year (Fox Stevenson Remix) | youtube.com/watch?v=htiyRFUjIqE | provided by CopyrightFreeNetwork
Resources:
A new reason for keeping a diary
Siri Carpenter
apa.org/monitor/sep01/keepdiary.aspx
The Health Benefits of Journaling
Maud Purcell, LCSW, CEAP
psychcentral.com/lib/the-health-benefits-of-journaling/
The Good and the Bad of Journaling
Steven Stosny, Ph.D.
psychologytoday.com/blog/anger-in-the-age-entitlement/201309/the-good-and-the-bad-journaling
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about the diets and the science behind why they just don’t work. Grab a snack and settle in because you are now listening to Tiny Leaps, Big Changes.
In This Episode:
-
Why diets don't work.
-
How our brains sabotage us.
-
Why you can't lose weight.
Quest:
-
Write down your weight goals.
-
Post "I just set a specific goal and I’m ready to rock" to Twitter and Instagram with #mytinyleaps
Music by Shy Kid
youtube.com/shykidmusic
soundcloud.com/clowndubstep/shy-kid-i-dont-want-to-die-1
Resources:
Sandra Aamodt – Why Dieting Doesn’t Usually Work (Ted Talk)
ted.com/talks/sandra_aamodt_why_dieting_doesn_t_usually_work
nextavenue.org/why-diets-dont-work--and-what-do-instead/
collective-evolution.com/2014/09/23/5-reasons-why-not-to-diet-what-to-do-instead/
npr.org/sections/thesalt/2015/06/01/411217634/in-eating-lab-psychologist-spills-secrets-on-why-diets-fail
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about the surprising effects that physical exercise has on your mind. It might be time to clean the dust off that treadmill because you are now listening to Tiny Leaps, Big Changes.
In This Episode:
-
How exercise benefits the white matter in your brain.
-
Why prioritizing exercise is important.
Daily Alerts:
Text Tiny to 38470
Quest:
-
Choose 1 type of exercise.
-
Post on Twitter or Instagram each day that you complete 10 reps.
Resources:
Why Is Physical Activity So Good for Your Brain?
Christopher Bergland 2014
psychologytoday.com/blog/the-athletes-way/201409/why-is-physical-activity-so-good-your-brain
Physical Exercise for Brain Health
brainhq.com/brain-resources/everyday-brain-fitness/physical-exercise
Music:
Tobu - Sapphire | | provided by CopyrightFreeNetwork
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about the weekend. More specifically, about how to get the most out of your weekends and leave yourself feeling refreshed for the week ahead. Go ahead and yell TGIF because you are now listening to Tiny Leaps, Big Changes.
In This Episode:
-
Why exercise is an important thing to prioritize on the weekends.
-
How to take control of your weekend.
-
How to make Sunday great.
Text Alerts:
Text "Tiny" to 38470
Quest:
-
What is one thing you are grateful for from this week?
-
Post to Twitter or Instagram with #mytinyleaps
Connect:
tinyleaps.co
Resources:
oprah.com/spirit/How-to-Make-the-Most-of-Your-Weekend
fastcompany.com/3004128/your-weekend-has-60-hours-heres-how-wring-most-out-them
huffingtonpost.com/jonathan-alpert/8-powerful-ways-to-maximi_b_5698638.html
en.wikipedia.org/wiki/Neurobiological_effects_of_physical_exercise
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about saving money and I share three extremely simple approaches to doing that even if you feel like you can’t afford it. Go ahead and put your quarter in the piggy bank because you are now listening to Tiny Leaps, Big Changes.
In This Episode:
-
Why we have a hard time saving money.
-
Why saving should come before expenses.
-
3 Ways to save more money.
Note I said two...I meant three -.-
Quest:
-
Identify an area where you spend too much.
-
Post "I will save more money" on Twitter or Instagram with #mytinyleaps.
Text Alerts:
Text "Tiny" to 38470
Resources:
The Truth About the Psychology of Saving and Spending
Mike Coady 2013
mikecoady.com/truth-about-psychology-of-saving-and-spending/
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode I talk about personal growth through the process of creation. This is a topic that I’ve adopted as a personal mantra so stick around because you are now listening to Tiny Leaps, Big Changes.
In This Episode:
-
3 benefits of taking your ideas and creating something.
-
How to get more confidence.
-
Why you should prioritize creation.
Quest:
-
What do you want to create?
-
Post to Twitter or Instagram with #mytinyleaps
Want Episode Alerts?
Text "Tiny" to 38470
Schedule a Chat:
tinyleapschat.com
Connect:
tinyleaps.co
Resources:
Mindy Kaling
Why Not Me
amazon.com/gp/product/B00N6PEMZK/
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode I’ll share 3 simple things you can do to get a better night’s sleep and improve your daily performance. But don’t hit the snooze button just yet because you are now listening to Tiny Leaps, Big Changes.
Quest:
-
What can you do to optimize your sleep?
-
Tweet or post to Instagram with #mytinyleaps
Schedule a Call:
tinyleapschat.com
Connect:
tinyleaps.co
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about time management and the pomodoro technique. This one might be a bit basic for some of you but stick around because you are now listening to Tiny Leaps, Big Changes.
In This Episode:
-
What is the pomodoro?
-
Why does it work?
-
How do you get started?
Schedule a Call:
tinyleapschat.com
Quest (15 Points):
-
Complete 1 pomodoro session
-
Post "I just completed a pomodoro" to Twitter or Instagram with #mytinyleaps
Music:
soundcloud.com/swagytracks/upper-west-wouldnt-it-be
Connect:
tinyleaps.co
Resources:
Productivity 101: A Primer to The Pomodoro Technique
Alan Henry 2014
lifehacker.com/productivity-101-a-primer-to-the-pomodoro-technique-1598992730
POMODORO: THE ULTIMATE WORK HABIT
Nathaniel Eliason 2013
52weeksofhabits.com/2013/08/20/pomodoro-the-ultimate-work-habit/
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about music and it’s effects on our productivity. Speaking of music, I hope you enjoy this song because you are now listening to Tiny Leaps, Big Changes.
Schedule a Chat:
tinyleapschat.com
In This Episode:
-
Why music isn't great for all work.
-
The one type of task music helps with.
Quest:
-
Pick a song to play on repeat the next time you work.
-
Post the song on Twitter or Instagram with #mytinyleaps
Connect:
tinyleaps.co
Music:
Thomas Vx - Daze | youtube.com/watch?v=3l8BI... | provided by CopyrightFreeNetwork
Resources:
helpscout.net/blog/music-productivity/
liquidplanner.com/blog/does-listening-to-music-at-work-affect-your-productivity/
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about daydreaming and how it’s actually a sign that you are more capable than the task you are working on. But do me a favor and snap back into reality because you are now listening to Tiny Leaps, Big Changes.
In This Episode:
-
Why we daydream
-
What it means about you
-
How to handle it instead of getting frustrated
Schedule a Chat With Me:
tinyleapschat.com
Connect:
tinyleaps.co
Music:
WVLF - The Collapse
youtube.com/watch?v=2DpjEmGxBJo
Resources:
The Benefits of Daydreaming
Joseph Stromberg 2012
smithsonianmag.com/science-nature/the-benefits-of-daydreaming-170189213
The Amazing Benefits of Day Dreaming on the Mind
Scott Barry Kaufman, Ph.D 2014
alternet.org/personal-health/amazing-benefits-daydreaming-mind
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about energy levels and some of the small things we can do to keep our energy up throughout the day and get more done when it really matters. Be sure to wake yourself up because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
How to spike your energy throughout the day.
-
How your nutrition plays a role in your energy levels.
Daily Quest:
-
Choose one of the mentioned strategies.
-
Commit to trying it for 7 days on Instagram or Twitter. Use #mytinyleaps
Schedule a Chat:
tinyleapschat.com
Connect:
tinyleaps.co
Resources:
10 Ways to Boost Your Energy
Colette Bouchez
webmd.com/women/features/10-energy-boosters
How to Stay Focused Throughout the Day
coachingpositiveperformance.com/stay-focused-throughout-the-day/
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about indecision, who is affected by it, and what we can all do to improve our ability to make faster decisions. But you don’t have to worry about this decision because you are now listening to Tiny Leaps, Big Changes
In This Episode:
-
The state that makes it hard for us to make decisions.
-
What we can all do to increase our decision making ability.
Daily Quest:
-
Write down something that makes you feel ambivalent.
-
Post on Instagram or Twitter with #mytinyleaps
Website:
tinyleaps.co
Free Audio Book:
tinyleapsbook.com
Music:
Ivan B - Edge Of The World (ft. Niykee Heaton)(Prod. Tido Vegas) | | provided by CopyrightFreeNetwork
soundcloud.com/ivanbnw/ivan-b-ft-niykee-heaton-edge-of-the-world-prod-tido-vegas
Resources:
Why So Many People Can’t Make Decisions
Shirley S. Wang
wsj.com/articles/SB10001424052748703694204575518200704692936
Dealing with Uncertainty: How to Cope with Ambivalence and Decision-Making
Paula Durlofsky
mainlinetoday.com/Blogs/Thinking-Forward/July-2013/Dealing-with-Uncertainty-How-to-Cope-with-Ambivalence-and-Decision-Making/
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about sleep…again…but really it’s about whether or not it’s better to be an early bird or a night owl. But don’t fall asleep yet because you are listening to Tiny Leaps, Big Changes
You Will Hear:
-
The definitive answer to which is better (hint: neither).
-
How you can use your biology to move towards your goals.
-
Why it doesn't matter if you stay up late or go to bed early and what DOES matter.
Connect:
tinyleaps.co
Free Audio Book:
tinyleapsbook.com
Music:
youtube.com/watch?v=2RHn9YGL73Q
Tayyib Ali - A Place To Hide (Prod. The Official) | | provided by CopyrightFreeNetwork
Resources:
7 Reasons to Be Proud of Being a Night Owl
Renee Jacque
huffingtonpost.com/2014/10/23/night-owl-benefits_n_5877272.html
Defend Your Research: The Early Bird Really Does Get the Worm
Christopher Randler
hbr.org/2010/07/defend-your-research-the-early-bird-really-does-get-the-worm/ar/1
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk the last week of Tiny Leaps and I give you the schedule for next week’s episodes. I just want to take a moment to say thank you because you are listening to Tiny Leaps, Big Changes.
You Will Hear:
-
How things are going at Tiny Leaps HQ.
-
How you can shape the show going forward.
-
What to expect next week.
Connect:
tinyleaps.co
Free Audio Book:
tinyleapsbook.com
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about caffeine and the very surprising revelation I had while creating this episode. Go ahead and pour yourself a cup because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
How coffee affects our focus.
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How coffee affects our alertness.
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A great alternative to coffee.
Connect:
tinyleaps.co
Free Audio Book:
tinyleapsbook.com
Quest (10 points):
-
Eat 1 healthy meal
-
Take a photo
-
Upload to instagram with #mytinyleaps
Music:
Abstract - Radio feat. RoZe | | provided by CopyrightFreeNetwork
Resources:
gwern.net/docs/nootropics/2010-nehlig.pdf
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about anxiety, how it’s different from stress, and what you can do to deal with it. Please, make sure you’ve got your headphones on and all is clear because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
What is anxiety?
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How is it different from stress?
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Is anxiety really so bad?
Connect:
tinyleaps.co
Free Audio Book:
tinyleapsbook.com
Quest (10 Points):
-
Take a picture of something that represents anxiety for you.
-
Upload to instagram or twitter with #mytinyleaps
Music:
NERDS - Underdog | provided by CopyrightFreeNetwork
Resources:
What Anxiety Does to Your Brain and What You Can do About it
Dr. Mercola
articles.mercola.com/sites/articles/archive/2013/12/05/anxiety.aspx
The Relationship Between Anxiety and Performance
Scott Stossel
hbr.org/2014/01/the-relationship-between-anxiety-and-performance/
5 Steps to Find Your Inner Balance and Feel Less Anxious
Jessica Margaret Fessenden
tinybuddha.com/blog/5-steps-to-find-your-inner-balance-and-feel-less-anxious/
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about stress, what it does to the body, and how we can avoid it. Grab your ear lobes and give yourself a nice dose of “woosaw” because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
What stress is useful for
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How stress affects the body
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What we can do to reduce it's effects.
Connect:
tinyleaps.co
Free Audio Book:
tinyleapsbook.com
Quest (10 Points):
-
Write down 2 things you are stressed about.
-
Take a picture
-
Use #mytinyleaps on Instagram
Music:
CAYE - Merry Go 'Round | | provided by CopyrightFreeNetwork
Resources:
The Science of Stress
Robert Sapolsky
bewell.stanford.edu/features/science-of-stress
What Happens to Your Body When You’re Stressed
Brooke Borel
popsci.com/what-happens-body-when-stressed
Tips for Better Stress Management
Steve Bressert, Ph.D
psychcentral.com/lib/tips-for-better-managing-your-stress/
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about creativity and why we should all stop trying to invent something new and just learn to steal like an artist. This is the second book review episode so go make yourself a cup of coffee because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
Why we are all creative regardless of whether or not we believe we are.
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What it truly means to create something new in today's world.
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Where Austin Kleon believes creativity comes from.
Connect:
tinyleaps.co
Free Audio Book:
tinyleapsbook.com
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about sleep and why it may just be the one thing you need to do in order to be successful. Go ahead and start counting some sheep because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
How a lack of sleep can affect your emotional health
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How a lack of sleep can affect your focus
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Why sleep is the 1 thing you should prioritize to be more successful
Connect:
tinyleaps.co
Music:
Quinn - FFYL | youtu.be/eXvWM2pOxeY | provided by CopyrightFreeNetwork
Resources:
jstor.org.rlib.pace.edu/stable/10.7249/j.ctt14bs379.9
webmd.com/sleep-disorders/features/9-reasons-to-sleep-more
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about the 80/20 rule and how you can use it to see an instant increase in your productivity. Go ahead and check an item off your to do list because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
What the 80/20 Rule is
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How it can be used to improve our productivity
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Why our priorities don't fall into an even distribution
Connect:
tinyleaps.co
Free Audio Book:
tinyleapsbook.com
Research:
forbes.com/sites/davelavinsky/2014/01/20/pareto-principle-how-to-use-it-to-dramatically-grow-your-business/#63fd3e9f1259579fa8db1259
Music:
Itro & Kontinuum - Alive | youtube.com/watch?v=VhPYF... | provided by CopyrightFreeNetwork
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk the last week of Tiny Leaps and I give you the schedule for next week’s episodes. I just want to take a moment to say thank you because you are listening to Tiny Leaps, Big Changes
You Will Hear:
-
A Big Thank You from Me
-
Where We Are With the Show
-
Next Week's Schedule
Connect:
tinyleaps.co
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about decision fatigue and how we can combat by creating more habits. Don’t forget to pay attention to the road because you are now listening to Tiny Leaps, Big Changes
You Will Hear:
-
How decision fatigue affects us
-
Why we can't resist dessert
-
How to incorporate habits into our lives
Book Recommendation:
Today’s book recommendation is the The Power of Habit by Charles Duhigg. I actually listened to the audio version of this book and it is phenomenal. The narrator has a great cadence and the topic really pulls you in. The power of habits shares a few different scenarios and how they would play out if the character incorporated a habit into their lives.
It’s not entirely about decision fatigue but I still think it is a valuable read on the topic.
If you’d like a free copy of this audio book you can get one by going to tinyleapsbook.com and signing up for a free trial of Audible.
You can cancel any time and keep the book so really there is nothing to lose? Check out tinyleapsbook.com and pick up your copy of the power of habit for free.
Resources:
lifehacker.com/5961601/what-the-research-on-habit-formation-reveals-about-willpower-and-how-you-can-apply-it-to-your-life
jamesclear.com/willpower-decision-fatigue
Links:
What the Research on Habit Formation Reveals
Decision Fatigue
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about goal setting and why so many of us never hit the goals we set. It’s time to check on your resolutions because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
Why our brains are wired to move away from goal setting.
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Why stretch goals are a waste of time.
-
How to approach your goals in the future.
Book Recommendation:
Today’s book recommendation is the Obstacle is the Way by Ryan Holiday. The Obstacle is the way is a phenomenal look at stoic philosophy as it applies to the problems we face on a daily basis.
In context for today’s episode, the obstacle is the way teaches us that while the fear of failing at our goals may be holding us back, it is in this pain that we will experience the greatest growth.
You can pick up this book for about $15 on Amazon but why spend that $15 dollars when you can get the audio version of The Obstacle is the Way for free by going to tinyleapsbook.com and signing up for a free trial of Audible. You can cancel any time and keep the book so what have you got to lose? Check out tinyleapsbook.com and pick up your copy of the Obstacle is the Way for free.
Connect:
tinyleaps.co
Resources:
psychologytoday.com/blog/wired-success/201407/why-goal-setting-doesnt-work
lifehack.org/articles/featured/the-science-of-setting-goals.html
Links:
Tiny Leaps
The Science of Setting Goals
Why Goal Setting Doesn't Work
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about failure and why we all try so hard to avoid it even though it’s the one thing that leads to success. It’s time to pull yourself out of that slump because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
Why people avoid failure and disappointment.
-
Why failure is a necessity in order to succeed
-
How to deal with failure and make it a positive experience
Recommended Book:
Today’s recommendation is “The Obstacle is the Way” by Ryan Holiday. This is a phenomenal book on stoic philosophy and how to turn your deepest fears, failures, and challenging experiences into the engine that pushes you forward.
You can pick up this book for about $15 on Amazon but why spend that $15 dollars when you can get the audio version of The Obstacle is the Way for free by going to tinyleapsbook.com and signing up for a free trial of Audible. You can cancel any time and keep the book so what have you got to lose? Check out tinyleapsbook.com and pick up your copy of the Obstacle is the Way for free.
Connect:
tinyleaps.co
instagram.com/tinyleapsco
Resources:
dailymail.co.uk/sciencetech/article-3210651/Failure-really-good-Brain-scans-reveal-learn-mistakes-given-time.html
psychologytoday.com/blog/intense-emotions-and-strong-feelings/201111/expectation-disappointment-and-sadness
Links:
Why Failure is Good for the Brain
Intense Emotions and Strong Feelings
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about passion and why “follow your passion” is actually bad advice when given on it’s own. This is the first ever book review episode so go make yourself a cup of coffee because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
Why following your passion may not be a good decision
-
What you should be trying to do instead
-
How to build a career you really love
Free Audio Book:
tinyleapsbook.com
Connect:
tinyleaps.co
instagram.com/tinyleapsco
Links:
Free Audio Book
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we talk about the alternatives to meditation for those of us who just don’t like doing it. It’s time to break out the colored pencils because you are now listening to Tiny Leaps, Big Changes.
You Will Hear:
-
Why journaling can be just as beneficial as meditation.
-
How to develop a coloring practice to decrease your stress levels.
-
Why yoga may be the best alternative to meditation.
-
How flow can be used to decrease anxiety.
Connect:
tinyleaps.co
Resources:
Journaling
huffingtonpost.com/jane-brunette/writing-meditation_b_4035166.html
Coloring
vitals.lifehacker.com/try-meditative-coloring-to-help-ease-stress-and-anxiety-1734692552
Yoga
health.harvard.edu/staying-healthy/yoga-benefits-beyond-the-mat
Deliberate Practice (flow)
positivepsychlopedia.com/year-of-happy/benefits-of-flow/
Links:
Journaling
Deliberate Practice
Yoga
Coloring
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about meditation, wellness, and how it can actually change the physical characteristics of your brain. Sit back and go to your happy place because you are now listening to Tiny Leaps, Big Changes.
You will hear:
-
What meditation can do for the gray matter in your brain
-
How meditation makes you a better decision maker
-
Why we are often anxious or scared when there is no need to be
Connect:
instagram.com/greggclunis
Resources:
psychologytoday.com/blog/use-your-mind-change-your-brain/201305/is-your-brain-meditation
psychologytoday.com/articles/200105/the-science-meditation
washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/
iflscience.com/health-and-medicine/science-meditation
Links:
Tiny Leaps
IFL Science
Washington Post
Psychology Today
Psychology Today
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
What would your life look like if you could get more done in less time? Would you go on vacation? Spend some more time with your loved ones? Well, whatever you would do, this episode just might help you accomplish it. It’s all about productivity baby so strap yourself in and stay focused because you are now listening to, Tiny Leaps, Big Changes.
In this Episode:
– Why we have such a hard time focusing throughout the day.
– One technique you can use to increase productivity instantly.
– How to avoid decision fatigue and get more done each day.
Connect With Pierrette:
smartproductivitysolutions.com/
Connect:
tinyleaps.co
Resources:
blog.bufferapp.com/the-science-of-focus-and-how-to-improve-your-attention-span
amazon.com/Thinking-Fast-Slow-Daniel-Kahneman/dp/0374533555
hbr.org/2012/01/train-your-brain-to-focus
Links:
Buffer
HBR article "Train Your Brain to Focus" by Paul Hammerness, MD, and Margaret Moore
Thinking Fast and Slow
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we’ll talk about the “idea muscle”, how to come up with better ideas and what that means for your life.
Welcome to another episode of “Tiny Leaps, Big Changes”, where I share simple, research-backed, strategies you can use to get more out of your life.
My name is Gregg Clunis and in episode 1 we talked about list making and how it could help reduce anxiety and increase your happiness. If you haven’t had a chance to listen to episode 1 I highly recommend you go back and do that but before you do let’s talk about ideas.
More specifically, where do ideas come from and how can we get more of them?
Key Points:
· Why making lists is just a start
· How ideas can create more opportunities
· Why inspiration is important
· How to use inspiration to move forward
Music By The Passion HiFi
thepassionhifi.com
Interested Reads:
blog.bufferapp.com/how-to-produce-more-great-ideas-according-to-science
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In today’s episode we talk about how list making can help reduce anxiety and increase happiness. one thing I love doing is creating lists, but it turns out this is actually a very good thing because list-making is one of the most beneficial habits you or I can add to our toolkit.
Key Points:
· Why making lists is important
· How it can increase your happiness
· How to incorporate more list making into your life
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In today’s episode, I introduce Tiny Leaps, Big Changes, and tell you about what this show is about and what my goals are..
Key Points:
· What is Tiny Leaps Big Changes and what it will be about.
· Who I am and why I am here
· What happens next and what you can do to support the show
· My promise with you, the listener, on what I will try to do with this show
Click to view: show page on Awesound
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app