Tiny Leaps, Big Changes

Resources: Frederick Taylor and Scientific Management - Understanding Taylorism and Early Management Theory (mindtools.com) Criticism of Scientific Management (managementstudyguide.com)

TikTok: https://tiktok.com/@tinyleaps

In this episode, we look at a basic process that just might help improve your self-control.

Episode Overview:

1. 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.

2. 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.

3. 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.

4. 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.

5. 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.

876 - Decoding your bad habits May 30, 2023

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.

875 - The Power of Getting Started (feat. Taly Matiteyahu) May 15, 2023

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.

874 - Sharing your story (why we all need to) May 09, 2023

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.

873 - How to avoid burnout May 01, 2023

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.

872 - How to focus when you want to do everything Apr 27, 2023

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.

871 - You don't need to change Apr 24, 2023

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.

870 - Stop trying to be productive Apr 20, 2023

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.

869 - The balance of power between capital and labor Apr 12, 2023

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.

868 - Why we need universal health insurance Apr 10, 2023

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

867 - Finding your passion in a capitalist world Apr 05, 2023

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.

Where I've been... Apr 03, 2023

Is anyone even still here?

866 - Hack your motivation Jan 30, 2023

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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865 - Some thoughts on finding your why Jan 27, 2023

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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864 - Meditation 101: A Beginner's Guide Jan 24, 2023

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

863 - The End of Bias Pt 2 (feat Jessica Nordell) Jan 13, 2023

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.

The End of Bias: Website

Who We Are To Each Other: https://jessicanordell.substack.com/

862 - The End of Bias Pt 1 (feat Jessica Nordell) Jan 11, 2023

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.

The End of Bias: Website

Who We Are To Each Other: https://jessicanordell.substack.com/

861 - How to Take Control of Your Life Jan 09, 2023

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

860 - "I don't have the time..." Dec 28, 2022

In this episode we get real about the question of having enough time...

The End of Bias: A Beginning (Jessica Nordell)

859 - Self-Care 101: A Beginner's Guide Dec 14, 2022

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

858 - How do we end racism? Dec 05, 2022

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:

857 - Unbreaking Culture Nov 17, 2022

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.

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.

856 - How to Fix Productivity Nov 03, 2022

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

855 - The Cult of Entrepreneurship Oct 20, 2022

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

What do you take for granted? | a TLBC virtual event Oct 12, 2022

Download the app: https://connectwithspark.com/tlbc

854 - Your idea of success is wrong Oct 06, 2022

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

853 - How to Get a Better Job Sep 28, 2022

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

How to Avoid Overwhelm (Jan 2022) Sep 22, 2022

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

852 - Dealing with Rejection Sep 15, 2022

In this episode, we talk about how to deal with rejection.

YouTube: https://youtu.be/qyKjEdV43H4

851 - The Abuse of Quiet Firing Sep 08, 2022

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

850 - The Dark Side of Productivity Sep 06, 2022

Wisecrack Video: https://youtu.be/6Z49g-A2AQI

YouTube: https://youtu.be/yVJPAdQ0neU

849 - Student Loan Forgiveness Sep 01, 2022

In this episode, I talk about President Biden's recent announcement of student loan forgiveness.

YouTube: https://youtu.be/NdDzV_hpdts

848 - Get Better at Communication Aug 30, 2022

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

847 - A Better Way to Track Your Fitness (ft Raffi Chilingaryan) Aug 25, 2022

Learn more about Steddy: https://steddy.app.link/tlbc

Email me: gregg@tlbc.co

846 - 3 Things to Avoid Aug 23, 2022

In this video, I share 3 things you need to avoid in your personal development journey.

YouTube: https://youtu.be/W4nJByrgNMg

845 - What Not to Do Aug 17, 2022

YouTube: https://youtu.be/j6exIbn3-Dg

Coaching: https://tlbc.co/coach

844 - Mindfulness Meditation Aug 15, 2022

Watch on Youtube: https://youtu.be/KkuUnmt7IOg

Get a Coach: https://tlbc.co/coach

843 - Don't Stop Aug 12, 2022

Watch on YouTube: https://youtu.be/dFvaf_zuCkQ

842 - Habit Replacement Aug 10, 2022

Watch on YouTube: https://youtu.be/KznGNnL7wBo

841 - Must, Should, Want Aug 08, 2022

In this episode, we look at the must, should, want system for organizing and prioritizing tasks.

Watch on YouTube: https://youtu.be/RUGkBjsq01g

840 - The Importance of Why (Excerpts From The Book) Aug 01, 2022

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

839 - Begin Boldly (feat. Christie Hunter Arscott) Jul 28, 2022

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

838 - How to Take Strategic Risks (feat. Christie Hunter Arscott) Jul 26, 2022

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

837 - How Can We Fix Gender Equity? (feat. Christie Hunter Arscott) Jul 25, 2022

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

836 - This is A Game You Can't Win Jul 21, 2022

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

835 - A Simple Approach to Saving More Money Jul 20, 2022

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/

Are you going back to school or in grad school? Jul 20, 2022

https://tlbc.co/schedule

834 - Productivity & Personality Types Jul 19, 2022

YouTube: https://youtu.be/DKnJcUaZtfI

Article: https://medium.com/taking-note/introvert-or-extrovert-heres-how-to-boost-your-productivity-94fce2d1c39

833 - A Weird Trick | Tiny Tips Jul 18, 2022

In this episode, we talk about the zeigarnik effect

YouTube: https://youtu.be/lLme2reBEfc

Article: https://www.verywellmind.com/zeigarnik-effect-memory-overview-4175150

832 - How to Make Life Easier Jul 15, 2022

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

831 - Easier is Better (Debunking Jim Rohn) Jul 14, 2022

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.

830 - Should You Hire a Coach? (feat. Devon Brooks) Jul 13, 2022

Devon's Instagram: https://www.instagram.com/devsdevelopment

Sphere: https://sphere.guide/

YouTube: https://youtu.be/Xsr1K5mY3kc

829 - Is Coaching Worth It? (feat. Devon Brooks) Jul 12, 2022

Devon's Instagram: https://www.instagram.com/devsdevelopment

Sphere: https://sphere.guide/

Text "Start" to 910-407-1979

YouTube: https://youtu.be/VU2BgbCfL00

828 - Why Coaching is Broken (feat. Devon Brooks) Jul 11, 2022

Devon's Instagram: https://www.instagram.com/devsdevelopment

Sphere: https://sphere.guide/

Text "Start" to 910-407-1979

YouTube: https://youtu.be/pfqsRxeUt00

827 - The 7 Fs (feat Lynn Rae) Jul 09, 2022

Connect with Lynn: lynn@thefbook.ca

YouTube: https://youtu.be/7zSRQkN_Jck

826 - Navigating Bipolar Disorder (feat. Lynn Rae) Jul 07, 2022

Connect with Lynn: lynn@thefbook.ca

YouTube: https://youtu.be/KHptwBJ11Ew

Text "Routine" to 910-407-1979

825 - Self Care vs Self Help Jul 05, 2022

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

824 - How to Build a Morning Routine Jul 05, 2022

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/

823 - 9 Self-Care Tips Jul 01, 2022

YouTube: https://youtu.be/6iwI909uwRk

Wim Hoff: https://www.wimhofmethod.com/breathing-exercises

822 - Life Design and Roe v Wade Jun 29, 2022

In this episode, we talk about abortion rights.

YouTube: https://youtu.be/Pof-RXBalSA

821 - Intrinsic vs Extrinsic Motivation (Motivation 101) Jun 28, 2022

YouTube: https://youtu.be/UOXg8xt8W_U

Submit Your Response: https://tlbc.co/submit

820 - RFA: How do you practice self-care? Jun 27, 2022

Submit your responses: https://tlbc.co/submit

YouTube: https://www.youtube.com/channel/UC0UZNi0KDMMTPLBx4iI_1ew

819 - Personal Development is Broken (Here's the Solution) Jun 21, 2022

YouTube: https://youtu.be/kygsYkrWtlg

818 - TDODAR: A decision making model Jun 20, 2022

YouTube: https://youtu.be/xW0q-qPAzyY

817 - The Truth About Habit Building Jun 16, 2022

YouTube: https://youtu.be/QGs40_Wp2fc

Appliance Educators Podcast: https://www.youtube.com/channel/UCy3n6GUjB5dB9nr1oqvf2Hg

816 - 3 Tiny Leaps That Will Change Your Life Jun 15, 2022

Passion Freebie: https://tlbc.co/passion

YouTube: https://www.youtube.com/channel/UC0UZNi0KDMMTPLBx4iI_1ew

815 - Two Steps to Find Happiness Jun 14, 2022

In this episode, I share two steps to find happiness.

Side Hustle Show: https://www.sidehustlenation.com/side-hustle-show/

YouTube: https://www.youtube.com/channel/UC0UZNi0KDMMTPLBx4iI_1ew

814 - How to Find Your Passion Jun 13, 2022

In this episode, we look at the truth about finding your passion.

Watch on YouTube: https://youtu.be/aKDwHb__lw4

Get the PDF: https://tlbc.co/passion

813 - One Habit That Will Change Your Life Jun 09, 2022

In this episode, we look at 2 linchpin habits that can change the rest of your life.

https://www.youtube.com/channel/UC0UZNi0KDMMTPLBx4iI_1ew/

812 - Build Habits Easier With This Strategy Jun 08, 2022

In this episode, we look at the power of a linchpin habit.

YouTube: https://www.youtube.com/channel/UC0UZNi0KDMMTPLBx4iI_1ew

Coldest: http://coldest.com | TINYLEAPS

811 - 4 Easy Ways to Get Motivated Jun 07, 2022

In this episode, we look at 4 easy ways to get motivated.

YouTube: https://www.youtube.com/channel/UC0UZNi0KDMMTPLBx4iI_1ew

Coldest: http://coldest.com | TINYLEAPS

810 - Motivation 101: Promotion vs Prevention Jun 06, 2022

In this episode, we look at two different types of motivation - promotion & prevention.

YouTube: https://www.youtube.com/channel/UC0UZNi0KDMMTPLBx4iI_1ew

809 - 3 Unique Ways to Practice Meditation Jun 03, 2022

In this episode, we look at some unique approaches to meditation.

808 - What the [Expletive] is FOAM? Jun 02, 2022

YouTube: https://www.youtube.com/channel/UC0UZNi0KDMMTPLBx4iI_1ew

Better Help: https://betterhelp.com/tinyleaps

807 - The Behavior Difficulty Scale Jun 01, 2022

YouTube: https://www.youtube.com/channel/UC0UZNi0KDMMTPLBx4iI_1ew

Coldest: https://coldest.com | TINYLEAPS

806 - How to Improve Decision Making May 31, 2022

YouTube: https://www.youtube.com/channel/UC0UZNi0KDMMTPLBx4iI_1ew

805 - How Bias Holds You Back May 30, 2022

YouTube: https://www.youtube.com/channel/UC0UZNi0KDMMTPLBx4iI_1ew

Better Help: https://betterhelp.com/tinyleaps

Happy Healthy Human: https://anchor.fm/paul-levitin

804 - How to Say No May 26, 2022

Try Better Help: https://betterhelp.com/tinyleaps

Happy Healthy Human: https://anchor.fm/paul-levitin

803 - Stop Chasing Success May 19, 2022

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.

Coldest: https://coldest.com | TINYLEAPS

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.

Link for episode notes: https://www.silkpodcasts.com/

802 - How to Get Back Into It May 12, 2022

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.

Happy Healthy Human Podcast: https://anchor.fm/paul-levitin

801 - You Are Not Special May 05, 2022

Sponsored by Coldest. Use code TINYLEAPS at checkout: https://thecoldestwater.com/?ref=shop-tinyleaps

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...

Repost: 301 - How to Ask for Help Apr 22, 2022

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

Repost: 211 - 4 Obstacles You'll Face When Trying to Be Productive Apr 20, 2022

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/

Repost: 102 - Do the Work, Forget Everything Else Apr 15, 2022

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

Repost: 101 - You Are Not Your Circumstances Apr 14, 2022

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:audibletrial.com/tinyleaps

800 - How to Stay Consistent Apr 08, 2022

Thank you!

799 - How to Hack Your Motivation Apr 06, 2022

In this episode, we look at how to hack your motivation.

Get Dopamine Nation | https://audibletrial.com/tinyleaps

Huberman Labs: https://hubermanlab.com/the-science-of-making-and-breaking-habits/

Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/

Tiktok: http://tiktok.com/@tinyleaps Instagram: http://instagram.com/tinyleaps

Twitter: http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes

798 - How Dopamine Works Apr 04, 2022

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/

Tiktok: http://tiktok.com/@tinyleaps

Instagram: http://instagram.com/tinyleaps

Twitter: http://twitter.com/tinyleaps

Website: http://tlbc.co/tiny-leaps-big-changes

797 - How to Change Behavior Mar 29, 2022

Mindfulness For Beginners

Join the Community

796 - 3 Simple Productivity Hacks Mar 26, 2022

Huberman Labs Podcast: https://www.youtube.com/watch?v=Wcs2PFz5q6g

Pomodoro Timer: https://pomofocus.io/

795 - Time Management Doesn't Work Mar 23, 2022

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/

794 - How Motivation Works Pt 2. (feat. Ayelet Fishbach) Mar 17, 2022

Get the Book: https://www.hachettebookgroup.com/titles/ayelet-fishbach/get-it-done/9780316538350/

793 - How Motivation Works Pt 1. (feat. Ayelet Fishbach) Mar 17, 2022

Get the Book: https://www.hachettebookgroup.com/titles/ayelet-fishbach/get-it-done/9780316538350/

792 - How Visualization Works Mar 09, 2022

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?

791 - The Secret to Consistency With Habits Mar 02, 2022

Try Munkpack

Mindfulness for Beginners Podcast

Huberman Labs Podcast

TLBC Community

790 - The Danger of Streaks Feb 23, 2022

Get the Book: https://www.hachettebookgroup.com/titles/ayelet-fishbach/get-it-done/9780316538350/

Try Munk Pack: https://munkpack.com/ (code: tinyleaps)

Try the Upward App: https://tlbc.co/links

789 - How to Change Pt 2 (feat. Katy Milkman) Feb 17, 2022

Get the Book: https://www.penguinrandomhouse.com/books/607813/how-to-change-by-katy-milkman-foreword-by-angela-duckworth/

Mind Love Podcast: https://www.mindlove.com/podcast/

Try the Upward App: https://tlbc.co/links

788 - How to Change Pt 1 (feat. Katy Milkman) Feb 15, 2022

Get the Book: https://www.penguinrandomhouse.com/books/607813/how-to-change-by-katy-milkman-foreword-by-angela-duckworth/

Try Munk Pack: https://munkpack.com/ (code: tinyleaps)

Freedom Lifestyle Podcast: https://whatsyourfree.buzzsprout.com/

Try the Upward App: https://tlbc.co/links

787 - Building Habits Feb 09, 2022

Decoding Success: https://podcasts.apple.com/us/podcast/decoding-success-with-matt-lebris/id1445498264

The App: https://tlbc.co/links

786 - Stop Celebrating Your Wins! (sort of) Jan 31, 2022

Wake Me Up Podcast: http://www.wakemeuppodcast.com/

Upward App: https://tlbc.co/links

Join The Group: https://tlbc.co/community

785 - How to Set a Good Goal Jan 25, 2022

Get The Book: https://www.hachettebookgroup.com/titles/ayelet-fishbach/get-it-done/9780316538350/

Download The App: https://tlbc.co/upward-ios

Join The Group: https://tlbc.co/community

784 - Recovering From The Pandemic Jan 19, 2022

Download The App: https://tlbc.co/upward-ios

Join The Group: https://tlbc.co/community

783 - How to Avoid Overwhelm Jan 10, 2022

Download The App: https://tlbc.co/upward-ios

Join The Group: https://tlbc.co/community

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

782 - A Strong Start to the Year Jan 04, 2022

Very Well Mind: https://www.verywellmind.com/status-quo-bias-psychological-definition-4065385

Upward App: https://tlbc.co/upward-ios

Discord: https://tlbc.co/community

Sleep Whispers: https://sleepwhispers.com/podcast-2/

Get an accountability partner in 2022 Jan 01, 2022

Download The App: https://tlbc.co/upward-ios

781 - Mental Health Advice for New Years Dec 27, 2021

Better Help: https://betterhelp.com/tinyleaps

Community: https://tlbc.co/community

780 - How to Improve Decision Making Dec 23, 2021

Blinkist: https://blinkist.com/tinyleaps

Community: https://tlbc.co/community

Resources: https://gretchenrubin.com/podcasts/

779 - Breathing Techniques for Panic Attacks Dec 21, 2021

Green Chef: https://greenchef.com/tinyleaps10

Community: https://tlbc.co/community

Resources: https://www.himalayanyogainstitute.com/9-yogic-breathing-practices-mind-body-balance-healing/

778 - You Deserve To Rest Dec 17, 2021

Sponsor: https://www.pushkin.fm/show/slight-change-of-plans/

My App: https://upward.so

The Community: https://tlbc.co/community

777 - Self-Help Books Won't Work Dec 13, 2021

Sponsor: https://blinkist.com/tinyleaps

My App: https://upward.so

The Community: https://tlbc.co/community

776 - Getting Back to the Gym Pt 1 Dec 08, 2021

In this episode, we talk about my journey getting back into the gym.

Green Chef: http://greenchef.com/tinyleaps10

Upward: https://upward.so

775 - How to Choose a Therapist (feat. Heather Parady) Dec 07, 2021

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.”

774 - How to Learn Faster Pt 2 Dec 03, 2021

In this episode, we look at a process for learning faster.

Sponsor: http://blinkist.com/tinyleaps

773 - How to Learn Faster Pt 1 Dec 02, 2021

In this episode, we look at a process for learning faster.

Sponsor: http://blinkist.com/tinyleaps

772 - Mental Health Matters In 2022 Nov 30, 2021

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

HB: How to Pursue Happiness without “Toxic Positivity” Nov 26, 2021

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/

HB: A Unique Way to Find Answers to Your Questions Nov 24, 2021

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:

771 - Using a SWOT Analysis Nov 20, 2021

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

770 - Digging Out Of The Hole Nov 19, 2021

In this episode, we get real and talk about how to get yourself out of the hole.

769 - How to Get Started Nov 17, 2021

In this episode, we look at the fresh start effect and how to get started.

The Aubrey Marcus Podcast: https://kite.link/amptlbcm2

768 - How to Get Things Done Nov 16, 2021

In this episode, I look at temptation stacking

Try Green Chef: www.greenchef.com/tinyleaps125

Community: www.tlbc.co/community

Book: https://www.amazon.com/How-Change-Science-Getting-Where/dp/059308375X

Eric Adams (NYC Mayor Elect) Pt 2. Nov 12, 2021

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

Eric Adams (NYC Mayor Elect) Pt 1. Nov 11, 2021

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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767 - Happiness Isn’t a Destination Nov 03, 2021

In this episode, we talk about why you need to take time to recognize your wins.

Join the community: https://tlbc.co/discord

766 - Get More Done: The Eisenhower Matrix Nov 02, 2021

In this episode, we take a look at The Eisenhower Matrix and how it can help you get more done.

Join the community: https://tlbc.co/community

765 - Personal Development Is Broken Nov 01, 2021

In this episode, we talk about why personal development is broken.

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764 - Clarity is Overwhelming Oct 28, 2021

In this episode, we talk about how clarity can be incredibly overwhelming.

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763 - Celebrate The Opportunities Oct 26, 2021

In this episode, we talk about why you should celebrate opportunities. Even when they don't work out.

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762 - Changes to Tiny Leaps Oct 25, 2021

In this episode, we discuss some changes coming to the show this week.

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HB: Cultivate Meaningful Relationships Oct 24, 2021

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/

HB: Personal Development Burnout Oct 23, 2021

Ever get bored with personal development? Feel guilty because you don't always "do all the things?" Well, we got somethin' to tell ya...

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Website: http://tlbc.co/happy-brain

RESOURCES:

761 - Taking Action vs Preparation Oct 22, 2021

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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

760 - Are You, You? Oct 21, 2021

Get access to this ad-free episode when you join TLBC+ today: https://tlbc.co/join

Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join

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.

Sponsored By: Listen to the Aubrey Marcus Podcast: https://kite.link/amptlbcm

Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/

Instagram: http://instagram.com/tinyleaps

Twitter: http://twitter.com/tinyleaps

759 - Own The Pressure Oct 20, 2021

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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

758 - You Can’t Control Change Oct 19, 2021

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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.

757 - Stop Thinking Oct 18, 2021

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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/

Instagram: http://instagram.com/tinyleaps

Twitter: http://twitter.com/tinyleaps

756 - You Can Do This Oct 12, 2021

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

755 - Struggling With Weightloss Oct 07, 2021

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

754 - The Need to Connect Oct 05, 2021

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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

753 - What is Your Vision? Sep 29, 2021

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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

752 - Stop Asking for Permission Sep 27, 2021

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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

751 - Say Yes Sep 24, 2021

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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

750 - You Are Your Best You Sep 22, 2021

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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

749 - The Truth About Perfectionism Sep 20, 2021

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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

Perfectionism Is Increasing Over Time (apa.org)

Readings:

Perfectionism (psychology) - Wikipedia

Real Learning: Meet the Perfectionists - masslive.com

748 - One Simple Productivity Tip Sep 17, 2021

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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

747 - The Curse of Ambition Sep 15, 2021

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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

746 - Do Push Notifications Work? Sep 14, 2021

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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

Reading: www.tandfonline.com/doi/full/10.1080/21642850.2021.1891073

745 - Does Tracking Your Goals Help? Sep 08, 2021

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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

Reading: Does Monitoring Goal Progress Promote Goal Attainment? (apa.org)

744 - I'm Not That Smart Sep 06, 2021

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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

Reading: Searching for Explanations: How the Internet Inflates Estimates of Internal Knowledge (apa.org)

743 - Set Realistic Goals Sep 04, 2021

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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

https://www.apa.org/pubs/journals/releases/psp-pspp0000079.pdf

Readings:

742 - The Truth About Decision Making Sep 01, 2021

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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.

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Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/

Instagram: http://instagram.com/tinyleaps

Twitter: http://twitter.com/tinyleaps

Modeling the interplay between affect and deliberation. - PsycNET (apa.org)

Readings:

The Beta Link Aug 31, 2021

Join now: http://tlbc.co/beta

741 - How Stress Affects Your Memory Aug 30, 2021

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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

https://www.apa.org/pubs/journals/features/pne-pne0000102.pdf

Readings:

https://www.sciencedirect.com/topics/neuroscience/prospective-memory

HB: Bully Grief Aug 28, 2021

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/

[Repost] 644 - How Fear Is Used to Control You Aug 26, 2021

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

740 - How Accountability Groups Work Aug 23, 2021

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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

739 - How To Get Better Sleep Aug 18, 2021

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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

HB: Anxiety Triad Aug 17, 2021

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:

HB: Learned Optimism Aug 14, 2021

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

738 - The Truth About Fitness Apps Aug 12, 2021

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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

737 - How Yoga Can Improve Mental Health Aug 11, 2021

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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

736 - Challenge Yourself Daily Aug 06, 2021

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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

735 - The Law of Attraction Debate (feat. Heather Parady) Aug 02, 2021

0w12DJkfb00zQzg3xeI0

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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

734 - Your Morning Routine Jul 30, 2021

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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

733 - The Behavior Change Wheel Jul 28, 2021

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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

732 - Tiny Changes for Better Mental Health Jul 26, 2021

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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

youtube.com/watch?v=C9mRvvWQAGo

Repost: The Hidden Cost of Personal Development Jul 25, 2021

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:

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Connect:

tinyleaps.co

Music:

Resources:

followbilly.com

The Better Business Show

itunes.apple.com/us/podcast/better-business-show-daily/id1080155672?mt=2

Repost: Why You Aren't Happy Jul 24, 2021

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

HB: Can Rejection Be Therapy? Jul 23, 2021

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/

How Tiffany Haddish Found Her Superpower (A Slight Change of Plans) Jul 22, 2021

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/

731 - Stop Feeling Guilty Jul 21, 2021

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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

How to Deal With Change (feat. Dr. Maya Shankar) Jul 20, 2021

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

730 - Eating After a Workout Jul 19, 2021

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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

729 - How To Define Success (Weekly Roundtable) Jul 09, 2021

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

728 - Tiny Ways to Challenge Yourself Jul 07, 2021

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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

727 - 6 Tips to Get More Organized Jul 05, 2021

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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

https://www.psychologytoday.com/us/blog/click-here-happiness/201812/self-care-12-ways-take-better-care-yourself

Reignite Imagination & Finding Time for Play Jul 02, 2021

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

726 - How to Overcome the Fear of Failure Jun 30, 2021

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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

725 - How to Overcome the Fear of Success Jun 28, 2021

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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

HB: Drink Coffee at 10:30 for More Energy Jun 27, 2021

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

HB: Throw Your Hand In The Air Jun 26, 2021

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
Heather's Instagram: https://www.instagram.com/heatherparady/
Website: http://tlbc.co/happy-brain

RESOURCES:

https://www.josephpearlman.com/

724 - 3 Resources to Stay Focused Jun 25, 2021

Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join

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/

Instagram: http://instagram.com/tinyleaps

Twitter: http://twitter.com/tinyleaps

Website: http://tlbc.co/tiny-leaps-big-changes

723 - Why You Shouldn't Set Goals Jun 23, 2021

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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/

Instagram: http://instagram.com/tinyleaps

Twitter: http://twitter.com/tinyleaps

Website: http://tlbc.co/tiny-leaps-big-changes

722 - The Summer Self-Help Guide Jun 21, 2021

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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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

HB: Tapping On Your Body Jun 20, 2021

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/

Instagram: https://www.instagram.com/happybrainfm/

Website: http://tlbc.co/happy-brain

HB: Practical Breathwork Jun 19, 2021

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/

Instagram: https://www.instagram.com/happybrainfm/

Website: http://tlbc.co/happy-brain

721 - How to Build Self-Confidence (Q&A) Jun 18, 2021

In this episode, we answer a question about how to build self-confidence.

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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

720 - How to Build a Side Hustle (Q&A) Jun 16, 2021

In this episode, we answer a question about how to build your side hustle.

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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

719 - 5 Tips to Build Strong Habits Jun 14, 2021

In this episode, we look at 5 tips to build strong habits.

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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

718 - How to Make Decisions Under Pressure (Q&A) Jun 12, 2021

In this episode, we answer a question about how to deal with high-pressure decision-making.

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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

717 - How People Change Pt 2 Jun 10, 2021

In this episode, we look at the process of how people change. This is part 2 of a 2 part series on conditioning.

Read The Article: https://tlbc.co/conditioning

Join TLBC+: https://tlbc.co/join

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

716 - How People Change Pt 1 Jun 08, 2021

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

Join TLBC+: https://tlbc.co/join

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

715 - Building a Tether Habit Jun 07, 2021

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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Try Green Chef: http://greenchef.com/90tinyleaps | Code: 90tinyleaps

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

714 - Can Inflammation Cause Depression? (feat. Jason Pawloski) Jun 04, 2021

Join TLBC+: https://tlbc.co/join

In this episode, we look at the role inflammation may play in depression.

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

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/

HB: Heart Math Jun 03, 2021

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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Take The Challenge: http://tlbc.co/challenge

Hosted By: Heather Parady | https://www.instagram.com/heatherparady/

Instagram: https://www.instagram.com/happybrainfm/

Website: http://tlbc.co/happy-brain

HB: Holding Your Breath May 29, 2021

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/

Instagram: https://www.instagram.com/happybrainfm/

Website: http://tlbc.co/happy-brain

713 - Does Meditation Work? (feat. Liv Bowser) May 29, 2021

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In this episode, we look at how to measure whether or not meditation (or any mindfulness practice) is really working.

Take The Challenge: http://tlbc.co/challenge

Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/

Guest: Liv Bowser | www.liberatestudio.com

Instagram: http://instagram.com/tinyleaps

Twitter: http://twitter.com/tinyleaps

Website: http://tlbc.co/tiny-leaps-big-changes

712 - How to Practice Emotional Self-Care Pt 2 May 28, 2021

In this episode, we look at how to practice self-care. This is part 2 of a 2 part series on self-care.

Read The Article: https://tlbc.co/self-care/

Free Self-Care Checklist: http://selfcarelist.co

Become a Paid Subscriber: https://tlbc.co/join

Take The Challenge: http://tlbc.co/challenge

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

711 - How to Practice Emotional Self-Care Pt 1 May 26, 2021

In this episode, we look at the value of self-care. This is part 1 of a 2 part series on self-care.

Read The Article: https://tlbc.co/self-care/

Free Self-Care Checklist: http://selfcarelist.co

Become a Paid Subscriber: https://tlbc.co/join

Take The Challenge: http://tlbc.co/challenge

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

HB: Runner's High Without Running May 24, 2021

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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Take The Challenge: http://tlbc.co/challenge

Hosted By: Heather Parady | https://www.instagram.com/heatherparady/

Instagram: https://www.instagram.com/happybrainfm/

Website: http://tlbc.co/happy-brain

710 - The Truth About Manifesting (feat. Daniel Mangena) May 21, 2021

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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.

Take The Challenge: http://tlbc.co/challenge

Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/

Guest: Daniel Mangena | www.dreamwithdan.com

Instagram: http://instagram.com/tinyleaps

Twitter: http://twitter.com/tinyleaps

Website: http://tlbc.co/tiny-leaps-big-changes

709 - How to Change Your Mindset Pt 2 May 20, 2021

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/

Become a Paid Subscriber: https://tlbc.co/join

Take The Challenge: http://tlbc.co/challenge

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

708 - How to Change Your Mindset Pt 1 May 20, 2021

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/

Become a Paid Subscriber: https://tlbc.co/join

Take The Challenge: http://tlbc.co/challenge

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

HB: Tidying for Mental Health May 18, 2021

In this episode, Heather from the Happy Brain podcast to talks about tidying up for your mental health.

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Take The Challenge: http://tlbc.co/challenge

Hosted By: Heather Parady | https://www.instagram.com/heatherparady/

Instagram: https://www.instagram.com/happybrainfm/

Website: http://tlbc.co/happy-brain

707 - How to Find Your Passion: Everything You Need To Know May 18, 2021

In this episode, we talk about how to find your passion.

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Take The Challenge: http://tlbc.co/challenge

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

706 - How to Practice Self-Reflection May 14, 2021

In this episode, we look at the benefits of and how to practice self-reflection

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Take The Challenge: http://tlbc.co/challenge

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/

Instagram: http://instagram.com/tinyleaps

Twitter: http://twitter.com/tinyleaps

Website: http://tlbc.co/tiny-leaps-big-changes

705 - Learning A Second Language May 12, 2021

In this episode, we look at the benefits of learning a second language

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Take The Challenge: http://tlbc.co/challenge

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/

Instagram: http://instagram.com/tinyleaps

Twitter: http://twitter.com/tinyleaps

Website: http://tlbc.co/tiny-leaps-big-changes

704 - How to Get More Organized: The Ultimate Guide May 10, 2021

In this episode, we look at how to get more organized.

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Take The Challenge: http://tlbc.co/challenge

Sponsor: http://greenchef.com/90tinyleaps

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

703 - The Blueprint for Behavior Change: The Fogg Behavior Model May 07, 2021

In this episode, we look at the blueprint for behavior change.

Become a Paid Subscriber: https://anchor.fm/tinyleaps/subscribe

Take The Challenge: http://tlbc.co/challenge

Sponsor: 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

702 - How to Practice Self Care With Limited Time May 03, 2021

In this episode, we look at how to practice self care when you have limited time.

Free Resource: http://selfcarelist.co

Sponsor: 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

Resources:

https://www.mhanational.org/taking-good-care-yourself

https://greatist.com/happiness/ways-to-practice-self-care#Your-action-plan

701 - What To Do If You Hate Your Job Apr 30, 2021

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.

Become a Paid Subscriber: https://anchor.fm/tinyleaps/subscribe

Self Care Checklist: http://selfcarelist.co

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:

http://thecareerleap.com

http://misharubin.com

Is Your Job Fulfilling? Apr 29, 2021

Become a paid subscriber: https://anchor.fm/tinyleaps/subscribe

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)

700 - 3 Productivity Hacks That Actually Work Apr 28, 2021

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

699 - The 3 Best Meditation Books Apr 26, 2021

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/

Instagram: http://instagram.com/tinyleaps

Twitter: http://twitter.com/tinyleaps

Website: http://tlbc.co/tiny-leaps-big-changes

698 - Creating a Self Care Checklist (Free Download) Apr 23, 2021

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

Twitter: http://twitter.com/tinyleaps

Website: http://tlbc.co/tiny-leaps-big-changes

697 - The Importance of Vitamins Apr 21, 2021

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.

696 - The Habit of Happiness: Why Happiness is a Choice Apr 20, 2021

In this episode, we look at why happiness is a choice.

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

695 - How to Stop Being Selfish Apr 16, 2021

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

694 - Spirituality, Religion, & Mental Health Apr 14, 2021

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

693 - How to Practice Self-Care Apr 12, 2021

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

692 - How to Increase Your Productivity Apr 09, 2021

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

691 - Why Positive Thinking Doesn't Work Apr 07, 2021

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.

690 - How Nostalgia Can Be Beneficial Apr 05, 2021

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

689 - Intuition vs Anxiety Apr 02, 2021

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.

688 - Start a Stamp Collection Mar 31, 2021

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

687 - Should You Quit Coffee!? Mar 26, 2021

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

Improving Success in the Stock Market (Market Adventures) Mar 25, 2021

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

686 - How to Build Self Control Mar 24, 2021

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

How Laughing Can Heal You (Happy Brain) Mar 23, 2021

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

685 - Let Go of Control in Life Mar 23, 2021

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/

Repost: Why Happiness is So Hard to Find Mar 19, 2021

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.

Getting into the Stock Market (Market Adventures) Mar 18, 2021

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

684 - How to Navigate Grief Mar 17, 2021

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

683 - How to Take Feedback Positively Mar 16, 2021

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/

Cold Showers (Happy Brain) Mar 15, 2021

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

682 - How to Improve Your Planning Skills Mar 12, 2021

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

681 - How to Learn and Practice Financial Discipline Mar 10, 2021

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/.

6 Second Kiss (Happy Brain) Mar 09, 2021

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

680 - How Society Affects Your Personal Development Mar 09, 2021

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.

679 - How to Navigate Trauma Mar 06, 2021

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

Hate Meditating? Do This! Mar 03, 2021

Listen to Happy Brain:

Spotify: https://open.spotify.com/show/6yOKIIeTaAadqTsmroRuPS

Apple: https://podcasts.apple.com/us/podcast/id1555659782

678 - How to Live More Sustainably Mar 01, 2021

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.

677 - How to Manage Emotional Saturation Feb 26, 2021

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

676 - How Effort Affects Your Results Feb 24, 2021

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

675 - How to Calm Yourself Down Feb 23, 2021

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

674 - Tips for Job Hunting in 2021 Feb 17, 2021

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

673 - Exploring Your Mental Health Feb 17, 2021

In this episode, we look at dealing with your mental health.

Sponsor: http://blinkist.com/tinyleaps

Writer: https://www.instagram.com/samridhiii__/

672 - Improve Your Focus Instantly Feb 12, 2021

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.

671 - How Rest Can Be Productive Feb 11, 2021

In this episode, we look at how rest can be productive.

Writer: Sophie Sumpter | https://www.instagram.com/sorosum/

Sponsor: http://blinkist.com/tinyleaps

670 - How to Find Healing in Nature Feb 09, 2021

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

669 - Valentine's Day Date Ideas (Covid Friendly) Feb 06, 2021

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

668 - The Value of Playing Video Games Feb 04, 2021

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/

667 - The Power of Retrospection Feb 02, 2021

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/

Tiny Ways to Burn Excess Fat Jan 30, 2021

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/

665 - How to Get Better at Communication Jan 27, 2021

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/

664 - How to Choose a Therapist Jan 25, 2021

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/

663 - How to Think About Your Food Jan 23, 2021

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/.

662 - Why You Should Measure Progress (feat. Lola Priego) Jan 21, 2021

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

661 - How to Find Love (feat Damona Hoffman) Jan 19, 2021

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/

660 - Are You Addicted to Stress? Jan 15, 2021

In this episode, we explore stress as an addiction.

Sponsor: http://curology.com/tinyleaps

659 - The Importance of Gut Health (feat. Tina Anderson & Kiran Krishnan) Jan 15, 2021

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

658 - How to Manage Anger Jan 13, 2021

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__/

657 - Stop Trying to Be Extraordinary Jan 11, 2021

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/

656 - How to Practice Forgiveness Jan 08, 2021

In this episode, we look at how to practice forgiveness.

Sponsor: http://tinyleapsplus.com

Written By: Sophie Sumpter | https://www.instagram.com/sorosum

655 - Lessons Learned From The Pandemic Jan 06, 2021

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__/

654 - Can Long Distance Relationships Work? Jan 04, 2021

In this episode, we look at long distance relationships.

Tiny Leaps Plus: http://tinyleapsplus.com

Writer: https://www.instagram.com/sorosum/

653 - Five Years of Tiny Leaps Jan 01, 2021

In this episode, we look at the last 5 years of tiny leaps.

Sponsor: http://tinyleapsplus.com

652 - A Better Way to Learn Dec 29, 2020

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

651 - How to Embrace Your Inner Child Dec 29, 2020

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/

650 - How to Stop Being a Perfectionist Dec 28, 2020

In this episode, we look at how to defeat perfectionism.

Written By: https://www.instagram.com/lisalee_wellnesswarrior/

Sponsor: http://tinyleapsplus.com

649 - I'm Going to Delete This Episode in 24 Hours Dec 27, 2020

In this episode, we talk about scarcity and impulse buying.

Written By: Samridhi Jain | https://www.instagram.com/samridhiii__/

Sponsor: http://tinyleapsplus.com

648 - How to Slow Down Time Dec 25, 2020

In this episode, we look at how to slow down time and get more from your day.

Sponsor: http://tinyleapsplus.com

647 - How to Improve Mental Strength Dec 24, 2020

In this episode, we look at how to improve mental strength.

Written By: Samridhi Jain

Sponsor: http://tinyleapsplus.com

646 - 3 Keys to More Happiness Dec 23, 2020

In this episode, we look at 3 things you can focus on to find more happiness.

Sponsor: http://tinyleapsplus.com

645 - How to Deal With Heartbreak Dec 22, 2020

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.

644 - How Fear Is Used to Control You Dec 21, 2020

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

643 - The Value of Affirmations Dec 20, 2020

In this episode, we look at the value of affirmations.

Written By: Lisa Hagan

Sponsor: http://betterhelp.com/tinyleaps -> Coupon Code: Tiny Leaps

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642 - Two Ways to Build a Habit Dec 20, 2020

In this episode, we look at two approaches to building a habit.

Sponsor: http://blinkist.com/tinyleaps

641 - How to Increase Your Productivity Dec 18, 2020

In this episode, we look at a simple system for increasing your productivity.

Written By: Samridhi Jain

Sponsor: http://greenchef.com/tinyleaps80

The Biggest Mistakes in Stock Market Trading (Market Adventures) Dec 17, 2020

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

640 - How to Set Good Boundaries Dec 15, 2020

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.

639 - Why Happiness is So Hard to Find Dec 14, 2020

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.

638 - Why You Should Try Yoga Dec 13, 2020

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.

637 - Why To Do Lists Don't Work Dec 12, 2020

In this episode, we look at why to do lists don't work as well as they could.

Join Tiny Leaps Plus: http://tinyleapsplus.com

636 - How to Beat Your Phone Addiction Dec 11, 2020

In this episode, we look at how to beat your phone addiction and other digital distractions.

Sponsor:

One thing I love about using Better Help is the fact that you can communicate by whatever way works best for you. Love texting? You can do that. Wanna jump on a phone call? Great just ask your counselor. Video? Awesome. Better Help has built a platform that allows therapists and individuals to work together in whatever way works best for them.

So get started today. 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.

Today's Episode Was Written By: Samridhi Jain | https://www.instagram.com/samridhiii__/

635 - Why Motivation is Detrimental to Your Success (feat. Xavi De Guzman) Dec 11, 2020

In this episode, we speak with Xavi De Guzman about why motivation is detrimental to success.

Sponsor: http://tinyleapsplus.com

Foundation: https://www.letsplayon.org/

Xavi's Instagram: https://www.instagram.com/xdeguz/

634 - How to Find Certainty in Your Career (feat. Xavi De Guzman) Dec 10, 2020

In this episode, we speak with Xavi De Guzman about his career and finding certainty.

Sponsor: http://tinyleapsplus.com

Foundation: https://www.letsplayon.org/

Xavi's Instagram: https://www.instagram.com/xdeguz/

633 - The 4 Stages of a Relationship Dec 08, 2020

In this episode, we look at the 4 stages of a relationship.

Written By: Sophie Sumpter | https://www.instagram.com/sorosum/

Join Tiny Leaps Plus: http://tinyleapsplus.com

632 - How I Stay Productive Dec 07, 2020

In this episode, we talk about being more productive.

Sponsor: http://andstillivote.org

631 - Luck is Not a Bad Word Dec 06, 2020

In this episode, we look at why we need to change our language around luck.

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630 - How to Accomplish More Dec 05, 2020

In this episode, we look at improving your goal setting process.

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629 - Don't Set a Goal for 2021 Dec 04, 2020

In this episode, we look at why you shouldn't set a goal or resolution for 2021.

Sponsor: Just go to JoinFightCamp.com/CHANGES. That’s right. Get free shipping and a gift valued up to $109 with your purchase. Bring an authentic boxing and kickboxing gym into your home with Fight Camp. To get your FREE gift, just go to

628 - Top 3 Relationship Podcasts (December 2020) Dec 03, 2020

In this episode, I share 3 relationship podcasts I think you need to be listening to.

Sponsor: Join Tiny Leaps Plus today for just $5 and if you aren’t happy within 30 days a full refund will be offered. Head over to www.tinyleapsplus.com today to learn more. That’s www.tinyleapsplus.com

627 - How to Stop Reacting Emotionally Dec 02, 2020

In this episode, we look at how to stop reacting emotionally to tough situations.

Sponsor: Head over to www.blinkist.com/tinyleaps to get 25% off and a 7-day free trial. www.blinkist.com/tinyleaps

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.

626 - How to Improve Your Sleep Cycle Dec 01, 2020

In this episode, we look at how to improve your sleep cycle.

Sponsor: You can join Tiny Leaps Plus today for just $5 and if you aren’t happy within 30 days a full refund will be offered. Head over to www.tinyleapsplus.com today to learn more. That’s www.tinyleapsplus.com

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__/

625 - Why Smoking is Easier Than Working Out Nov 30, 2020

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.

624 - How to Be a Supportive Partner Nov 27, 2020

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

623 - How We Form Habits Nov 26, 2020

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.

622 - Working Hard Isn't Enough Nov 23, 2020

In this episode, we look at why working hard isn't enough to create the life you want.

Sponsor: Bring an authentic boxing and kickboxing gym into your home with FightCamp. To get your FREE gift, just go to JoinFightCamp.com/CHANGES. www.JoinFightCamp.com/CHANGES.

621 - Why Failure is Such a Big Problem Nov 20, 2020

In this episode, we look at why failure is such a big problem.

Sponsor: http://athleticgreens.com/tinyleaps

620 - Is Anxiety a Habit? Nov 18, 2020

In this episode, we look at how anxiety might be a habit.

Sponsor: http://curology.com/tinyleaps

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

619 - How to Achieve Your 2020 Goals Nov 17, 2020

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.

Share Your Voice: www.andstillivote.org

618 - Top 3 Personal Finance Podcasts (November 2020) Nov 13, 2020

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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617 - Bad Habits to Break ASAP Pt 1 Nov 11, 2020

In this episode, we look at a bad habit you should try to break asap.

Resources Mentioned:

http://blinkist.com/tinyleaps

http://tinyleapsplus.com

616 - 3 Ways to Hit Snooze Less Nov 09, 2020

In this episode, we look at 3 simple ways to stop hitting snooze.

Secure the vote: www.andstillivote.org

615 - Top 3 Good Habits to Build Nov 07, 2020

In this episode, I share 3 habits you should consider building asap.

614 - How Your Environment Affects You Nov 04, 2020

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/

613 - How Curiosity Can Change Your Life Nov 02, 2020

In this episode, we look at how curiosity can change your life.

Blinkist: http://blinkist.com/tinyleaps

612 - Why Motivation Doesn't Work Oct 30, 2020

In this episode, we look at why motivation sometimes doesn't work.

Civil Rights: www.andstillivote.org

611 - Is Self-Help Holding You Back? Oct 29, 2020

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

610 - How to Get Out of Your Comfort Zone Oct 26, 2020

In this episode, we look at how to get out of your comfort zone.

Sponsor:

Make an investment in your health today and try the ultimate all-in-one wellness bundle and support your immunity, gut health and energy by visiting www.athleticgreens.com/tinyleaps. You’ll receive up to a year’s supply of Liquid Vitamin D for FREE with your first purchase! Again, that’s www.athleticgreens.com/tinyleaps

609 - How to Grow Without Leaving People Behind Oct 23, 2020

In this episode, we look at how to grow without leaving people behind.

608 - Why You Can't "Catch Up On Sleep" Oct 22, 2020

In this episode, we look at whether or not you can actually catch up on sleep.

607 - How to Be Confident In Your Growth Oct 20, 2020

In this episode, we talk about how to be confident in your goals as you try to create change in your life.

Sponsor: www.greenchef.com/tinyleaps80

606 - How to Stop Impulse Buying Oct 13, 2020

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.

605 - Cognitive Distortions 101 Oct 12, 2020

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?

604 - Creating a Guiding Principle Oct 10, 2020

In this episode we look at the role guiding principles play in your personal growth.

Try Athletic Greens: http://athleticgreens.com/tinyleaps

603 - Reasons to Start Meditating Oct 07, 2020

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

602 - Tips for Better Meditation Oct 05, 2020

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.

601 - Managing Time Like a Budget Oct 02, 2020

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.

How to Win $150 in October (Episode 600 Giveaway) Sep 30, 2020

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:⠀
1. To enter the giveaway you must post about your meditation session on Instagram. ⠀
⠀
2. 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.⠀
⠀
3. 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.⠀
⠀
4. You may gain up to 1 entry per day towards that week’s drawing.⠀
⠀
5. If you win the drawing during any of the weeks your entries will not be valid in future weeks. You can only win once.

599 - How Friction Can Help You Change Your Life Sep 28, 2020

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

598 - How to Get Organized Sep 25, 2020

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

597 - How to Improve Your Memory Sep 23, 2020

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

596 - 3 Questions to Get Started Sep 22, 2020

In this episode, we look at 3 simple questions to ask to find your first steps.

Sponsor:

Go to www.blinkist.com/tinyleaps to start your FREE 7 day trial AND get 25% off a Blinkist Premium Membership and up to 65% off audiobooks.

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

595 - Why Change is Inevitable Sep 18, 2020

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.

594 - The Truth About Time Management Sep 16, 2020

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

593 - Stop Relying on Willpower Sep 14, 2020

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

592 - How to Say Yes to Yourself Sep 08, 2020

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

Repost: You Are Not Your Circumstances Sep 04, 2020

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

Repost: You May Not Deserve to Be Confident Sep 03, 2020

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

Repost: The Importance of Sharing Your Story Sep 02, 2020

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

Repost: How Are Your New Years Resolutions? Sep 01, 2020

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

Repost: Where Does Creativity Come From? Aug 31, 2020

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

591 - Three Tiny Ways to Practice Self Love Aug 28, 2020

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. ‘

Instagram: http://instagram.com/tinyleaps

590 - Take One Tiny Leap Per Week Aug 26, 2020

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.

Instagram: http://instagram.com/tinyleaps

589 - Why Trying (and Failing) Matters Aug 25, 2020

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:

http://instagram.com/tinyleaps

Resources:

https://www.psychologytoday.com/us/blog/neuronarrative/202003/why-we-often-fail-reach-our-goals

https://www.sciencedirect.com/science/article/pii/S0166432819313889

588 - Best Mental Health Podcasts Pt.1 Aug 21, 2020

In this episode, we look at 3 podcasts I recommend for improving your mental health.

Join Tiny Leaps Plus: http://tinyleapsplus.com

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:

https://extension.sdstate.edu/benefits-stretching

587 - One Habit to Start Your Day Aug 20, 2020

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://www.scientificamerican.com/article/why-do-you-think-better-after-walk-exercise/

Instagram

586 - How to Future-Proof Your Income (Big Questions Preview) Aug 19, 2020

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

Instagram: http://instagram.com/tinyleaps

585 - How to Make Time for Your Goals Aug 18, 2020

In this episode, we look at simple ways to fit personal development into your day. Even if you only have 2 minutes free.

Join Tiny Leaps Plus: http://tinyleapsplus.com

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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584 - Are You Overwhelmed by Self Help? Aug 17, 2020

In this episode, we look at how to deal with personal development overwhelm.

Try Better Help: http://betterhelp.com/tinyleaps

[YouTube Video] 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:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2907136/

Resources:

583 - The Outcome Doesn't Matter Aug 14, 2020

In this episode, we look at why the outcome of your actions matter far less than you think.

Try Blinkist: http://blinkist.com/tinyleaps

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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582 - Two Unique Ways to Build Self-Confidence Aug 12, 2020

In this episode, we look at 2 concrete things you can do today to start building your self-confidence.

Try Raycon: http://buyraycon.com/tinyleaps

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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581 - The Science of Flow Aug 10, 2020

In this episode, we look at the state of flow, what it is, how it works, and how to take advantage of it.

Try Athletic Greens: http://athleticgreens.com/tinyleaps

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.

Instagram

https://time.com/56809/the-science-of-peak-human-performance/

Resources Used:

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

580 - Mental Health and Grief Pt 2. Aug 07, 2020

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579 - Mental Health and Grief Pt 1. Aug 06, 2020

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:

1. Losing someone you love

2. 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.

Instagram

https://www.mhanational.org/bereavement-and-grief

Resources:

578 - What is Your Real Goal? Aug 05, 2020

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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577 - Your Past Is Not Your Future Aug 04, 2020

In this episode, we take a look at why your past doesn't affect your future.

Join Tiny Leaps Plus:

http://tinyleapsplus.com

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:

http://instagram.com/tinyleaps

Resources Used:

https://www.brainpickings.org/2014/01/29/carol-dweck-mindset/

576 - Three Kinds of Personal Development Aug 03, 2020

In this episode, we take a look at why allowing yourself to be human is required for personal growth.

Join Tiny Leaps Plus: www.tinyleapsplus.com

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.

575 - Two Requirements to Change Your Life Jul 31, 2020

In this episode, we take a look at the two requirements to changing your life.

Buy the Consistentcy Code: http://consistencycourse.com

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.

Send me a message: http://instagram.com/tinyleaps

574 - Being Positive is a Choice Jul 30, 2020

In this episode, we take a look at why being positive is a choice.

Buy the Consistency Code: http://consistencycourse.com

Instagram

https://yourpositiveoasis.com/10-irresistible-traits-people-positive-vibes/

Resources Used:

https://www.lifehack.org/293018/15-signs-negative-people

573 - How to Make Friends As an Adult Jul 29, 2020

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.

Today's Sponsor is Raycon:

Get 15% off at www.buyraycon.com/tinyleaps

Send me a message: http://instagram.com/tinyleaps

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

572 - What Does "Making It" Mean? Jul 28, 2020

In this episode, we look at what 'making it' actually means.

Buy The Consistency Code: http://consistencycourse.com

Follow on Instagram: http://instagram.com/tinyleaps

571 - Must Read Personal Development Books of July 2020 Jul 27, 2020

In this episode, we look at the must-read books of July 2020. Recommended by listeners.

Buy the Consistentcy Code: http://consistencycourse.com

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."

Get Your Copy: https://amzn.to/2ByykiE

Instagram: http://instagram.com/tinyleaps

570 - How to Stay Consistent (Vitamin Joy Podcast Teaser) Jul 24, 2020

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

569 - Procrastinating? Do This... Jul 23, 2020

In this episode, I share 3 things you can do about those tasks you always procrastinate on.

Try Blinkist: http://blinkist.com/tinyleaps

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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568 - How to Work Through Limiting Beliefs Jul 22, 2020

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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567 - Just Make It Up! Jul 21, 2020

In this episode, a share a story of starting my first business in college.

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566 - The Effects of House Plants on Mental Health Jul 20, 2020

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

565 - How to Build Self-Confidence Jul 17, 2020

In this episode, we look at how to rebuild your self-confidence after having toxic relationships.

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564 - The Mental Health Effects of Going Outside Jul 16, 2020

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

563 - How to Support Yourself While Supporting Others Jul 15, 2020

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

562 - Nobody Remembers Your Failures Jul 14, 2020

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/

561 - How to Analyze Your Negative Thoughts Jul 13, 2020

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.

560 - Why "Take Massive Action" is Bad Advice Jul 10, 2020

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

559 - A Better Way to Learn Jul 09, 2020

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

558 - The Privilege of Personal Development Jul 08, 2020

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.

557 - How to Get Back on Track Jul 07, 2020

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?

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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.

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Send a message with your question or comment

556 - Do This When You Feel Upset or Anxious Jul 06, 2020

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?

555 - What is Action Faking? Jul 03, 2020

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/

554 - Mental Health Emergencies Jul 01, 2020

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

553 - The Problem With Personal Development Jun 29, 2020

In this episode, we take an honest look at the personal development industry and some of it's biggest issues.

552 - How to Combat Decision Fatigue Jun 26, 2020

In this episode, we talk about decision fatigue.

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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:

1. Plan to make decisions early in the day

2. Make small decisions ( like what to wear) ahead of time

3. 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

551 - How Habit Stacking Works Jun 25, 2020

In this episode, we take a look at habit stacking and why it works.

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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/

550 - How to Change Yourself Jun 22, 2020

In this episode, we talk about how to change yourself.

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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

549 - How to Be Better By Mistake Pt 2. (feat Alina Tugend) Jun 19, 2020

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

548 - How to Be Better By Mistake Pt 1. (feat Alina Tugend) Jun 17, 2020

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

547 - How Reward Systems Work Jun 16, 2020

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

546 - How a Plant-Based Diet Helped His Diabetes (feat. Eric Adams) Jun 08, 2020

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

545 - Police Reform, Protesting, and Creating Real Change (feat. Eric Adams) Jun 03, 2020

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.

544 - How to Build a New Habit Jun 01, 2020

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

543 - How to Re-frame The Day Pt 2. (feat Adam Lowenstein) May 29, 2020

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?

542 - How to Re-frame The Day Pt 1. (feat Adam Lowenstein) May 27, 2020

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?

541 - How to Deal With Criticism May 18, 2020

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

540 - How to Develop Self-Awareness Pt. 2 (feat Phil Gerbyshak) May 15, 2020

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/

539 - How to Develop Self-Awareness Pt. 1 (feat Phil Gerbyshak) May 13, 2020

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/

538 - How to Be More Assertive May 11, 2020

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

Podcast Spotlight: Motivate Me May 08, 2020

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

537 - How to Find a Therapist Pt. 2 (feat Clay Cockrell) May 01, 2020

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

536 - How to Find a Therapist Pt. 1 (feat Clay Cockrell) Apr 29, 2020

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

535 - 9 Things I Learned About Gratitude Apr 27, 2020

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

534 - How to Build a Gratitude Practice Pt 2. (feat. Karl Staib) Apr 22, 2020

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

533 - How to Build a Gratitude Practice Pt 1. (feat. Karl Staib) Apr 21, 2020

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/

Repost: What is Your Motivation? Apr 17, 2020

In this episode I talk about motivation...this is a good one.

Connect:

twitter.com/greggclunis

Repost: Move Fast and Solve Small Problems Apr 13, 2020

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.

532 - The Realm of Likely Possibilities Apr 10, 2020

In this episode, we talk about what is really possible for you to accomplish.

Try Better Help: http://betterhelp.com/tinyleaps

531 - A New Way to Set Goals Apr 09, 2020

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

"Too many ads..." Apr 06, 2020

In this episode, we address the issue of there being too many ads on the podcast.

Repost: How to Overcome Your Fears (feat. Akshay Nanavati) Apr 05, 2020

In this episode, I sit down with the author of Fearvana to talk about how he turns his fears into his greatest strengths.

Repost: Feeling Overwhelmed? Do This. Apr 04, 2020

In this episode, I share my top advice for what to do when you are feeling a bit overwhelmed.

530 - Birthday Review (2020) Apr 03, 2020

In this episode, we look at the last year in Tiny Leaps and my history.

529 - How to Be Productive At Home Apr 02, 2020

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

528 - Real Ways to Make Money Online Pt. 2 Apr 01, 2020

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

527 - Start Your Day Like This Mar 31, 2020

In this episode, I tell you the #1 thing you should prioritize at the start of your day.

Try Empower: http://empower.me/tinyleaps

526 - How to Find Your Voice Mar 30, 2020

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

Repost: Stop Working So Hard Mar 29, 2020

In this episode, I talk about the dangers of working hard in pursuit of your goals.

Repost: Feeling Unmotivated? Listen to this Mar 29, 2020

In this episode we look back at episode 210 and share some thoughts on what to do if you aren't feeling motivated.

525 - The Importance of Mindset in Failure Mar 27, 2020

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.

524 - Why You Should Read More Fiction Mar 26, 2020

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

523 - What I Learned From Tracking My Weight Mar 26, 2020

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

522 - The Importance of Community Mar 24, 2020

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.
Sense of acceptance
We want to feel validated as the people we are. A social circle proves that we aren't the "weird" kid.
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

521 - How to Become Your Best Self Mar 24, 2020

In this episode, we discuss 3 simple strategies to help you become your best self.

Try Four Sigmatic: http://foursigmatic.com/tinyleaps

Raise Your Standards
Analyze Your Mindset
Gain New Perspectives

520 - How Fortnite Helped my Personal Growth Mar 21, 2020

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.

Try Better Help: www.betterhelp.com/tinyleaps

Key Points:

· Why having something measurable helps

· How being confronted by reality builds resilience

· How trying again and again develops a better mindset

519 - Top 3 Apps for Better Focus at Home Mar 20, 2020

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.

Try Empower and get $5 when you use the code: Tiny Leaps

Key Points:

· What 3 apps I recommend trying

· Why they help focusing at home

518 - The Science of Loneliness Mar 20, 2020

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.

Try Blinkist: blinkist.com/tinyleaps

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/

517 - How to Stay Connected When Distanced Mar 18, 2020

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.

Try FourSigmatic: foursigmatic.com/tinyleaps Offer Code Tiny Leaps for 15% off

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

516 - How to Stay Motivated At Home Mar 17, 2020

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.

Join Better Help: www.betterhelp.com/tinyleaps

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

515 - What is Social Distancing Mar 17, 2020

In this episode, we discuss Social Distancing and why it's important.

Get Surfshark VPN at http://surfshark.deals/tinyleaps Enter promo code TinyLeaps for 83% off and one extra month free!

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

1. It's more important than ever now to stay connected with people. Distance does not have to mean isolation.

2. 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

514 - Why Politics Matters Mar 15, 2020

In this episode, we look at politics in America and why it matters.

Try Hydrant: http://drinkhydrant.com/tinyleaps

513 - The Past Doesn't Exist Mar 14, 2020

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.

512 - 3 Ways to Learn Something New Daily Mar 13, 2020

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.

Join Empower: empower.me/tinyleaps Offer Code: Tiny Leaps

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

511 - 3 New Perspectives on Failure Mar 12, 2020

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.

Try Empower: http://empower.me/tinyleaps

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

510 - Let's Talk About Personal Development Mar 11, 2020

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.

Try Supergrapes here: www.supergrapes.com/tinyleaps

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

509 - What I Learned From Meditation Mar 11, 2020

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.

For 25% off your first order, go to www.DrinkHydrant.com and enter promo code tinyleaps at checkout.

508 - Stop Taking Yourself So Seriously Mar 10, 2020

In this episode, we talk about how to stop taking yourself so seriously.

Try Blinkist: http://blinkist.com/tinyleaps

507 - How Clutter Affects Productivity Mar 08, 2020

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

506 - When to Quit Your Job Mar 08, 2020

In this episode, we talk about how soon to quit your job after starting your business.

Join Better Help: http://betterhelp.com/tinyleaps

505 - 3 Life Hacks to Save Money Mar 07, 2020

In this episode, we look at 3 very simple things you can do to save a little more money.

Try Empower: http://empower.me/tinyleaps

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

504 - How to Keep Yourself Accountable Mar 06, 2020

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.

Join Blinkist: http://blinkist.com/tinyleaps

Key Points:

How to start observational journaling
Why you need to build a daily review habit
How to pre-plan your activity

503 - Top 3 Productivity Tools Mar 04, 2020

In this episode, we look at my top 3 productivity tools right now.

Try Foursigmatic: http://foursigmatic.com/tinyleaps

Takeaways:

Evernote
Trello, Notion, or Monday.com
Calendar

502 - The Role of Mindfulness in Finances Mar 03, 2020

In this episode, we look at the role that mindfulness plays in our personal finances.

Try Empower: http://empower.me/tinyleaps

"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/

501 - Change Your Life in 5 Mins a Day Mar 02, 2020

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

Try Super Grapes from HumanN: www.supergrapes.com/tinyleaps

Episode 500 - Thank You Feb 28, 2020

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.

499 - The Purpose of Meditation Feb 26, 2020

In this episode, we talk about the purpose of meditation and what you should be aiming for.

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1. 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. "

2. Create room for growth and change

"Through meditation, you begin to make your mind more pliable and willing to accept new ideas and beliefs."

3. Develop new perspectives

"Meditation helps us to gain a bigger perspective on all of life "

Repost: Why You Should Bet On Your Strengths Feb 25, 2020

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

498 - Why You Need to Understand Interest Rates Feb 24, 2020

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:

1. A higher APR or Annual Percentage Rate leads to paying more overtime. This seems basic but is often underestimated.

2. 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).

3. 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/

497 - Top 3 Mental Health Apps Feb 24, 2020

In this episode, we talk about my top 3 favorite mental health apps right now.

Subscribe on YouTube: http://youtube.com/greggclunis

496 - Your Reaction Matters Feb 22, 2020

In this episode, we discuss the role your reaction plays in creating the life you really want.

Subscribe on YouTube: http://youtube.com/greggclunis

495 - How to Change Your Money Mindset Feb 22, 2020

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

494 - Change Doesn't Just Happen... Feb 21, 2020

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)

Join Blinkist: http://blinkist.com/tinyleaps

493 - Lessons Learned from NASA Feb 19, 2020

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

Try Four Sigmatic: http://foursigmatic.com/tinyleaps

492 - How to Find Fulfillment Feb 19, 2020

In this episode, we look at how to find fulfillment in any area of your life.

Try Better Help: http://betterhelp.com/tinyleaps

Try Thrive Causemetics: http://thrivecausemetics.com/tinyleaps

491 - Personal Finance Books That Changed My Life Feb 17, 2020

In this episode, we look at 3 books that changed my life.

Drink Hydrant: www.drinkhydrant.com | code tinyleaps

Join Empower: www.empower.me/tinyleaps

Total Money Makeover
I Will Teach You to Be Rich
Money: Master The Game

490 - How to Build Your Credit Feb 14, 2020

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/

489 - How to Develop EQ Feb 13, 2020

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/

488 - The Mental Health Benefits of a Routine Feb 12, 2020

In this episode, we look at the mental health benefits of having a routine.

1. 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)

2. 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)

3. 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/

487 - 8 Questions to Create a Perfect Budget Feb 10, 2020

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

486 - How Discipline Sets You Free Feb 09, 2020

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

485 - Keep Going by Austin Kleon (Book Review) Feb 08, 2020

In this episode, we look at the book Keep Going by Austin Kleon.

Get the book: https://austinkleon.com/keepgoing/

484 - How to Raise Your Self Esteem Feb 08, 2020

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 .

483 - How to Build a Community Based Business (Case Study ft. Outdoor Voices) Feb 06, 2020

In this episode, we do a case study on Outdoor Voices to learn how we can build our own community centered businesses.

Join Blinkist: http://blinkist.com/tinyleaps

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

482 - How to Trust Your Gut Feb 06, 2020

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

481 - How Nutrition Affects Mental Health Feb 05, 2020

In this episode, we look at the effects of nutrition on our mental health.

Join Better Help (I did): http://betterhelp.com/tinyleaps

Resources:

https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626

480 - 4 Ways to Start a Meditation Habit Feb 03, 2020

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

479 - Learn to Love Yourself Feb 02, 2020

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

478 - Listen When You Feel Stuck (My Story) Jan 31, 2020

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

Take the Survey: http://tinyleaps.fm/survey

477 - How to Get Better Jan 30, 2020

In this episode, we look at the single best strategy to guarantee you get better at whatever you are working on.

Join Empower:

http://empower.me/tinyleaps

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

476 - How to Make Less Mistakes Jan 29, 2020

In this episode, we look at how to make less mistakes.

Join Empower: http://empower.me/tinyleaps

Take the Survey: http://tinyleaps.fm/survey

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"
Identify the areas where these intrusions happen
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

475 - One Question to Find Your Purpose Jan 28, 2020

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

474 - Why You Should Spoil Yourself Jan 27, 2020

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

473 - Why Journaling Matters Jan 25, 2020

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.”

472 - How to Keep More of Your Money Jan 23, 2020

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"

471 - Disconnecting For Your Mental Health & Creativity Jan 23, 2020

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

470 - How to Learn Faster Jan 21, 2020

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

469 - How to Finally Beat Procrastination Jan 21, 2020

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:

1. Pursue something underwhelming

2. Stop trying to do too much

468 - Raising My Credit Score (My Story) Jan 18, 2020

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

467 - Social Media & Mental Health Jan 17, 2020

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

466 - 5 Requirements to Start a Business Jan 15, 2020

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

465 - How to Be Mentally Flexible Jan 14, 2020

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:

1. Check in with yourself regularly (outside of tough situations)

2. Check in with yourself during tough situations

3. Make the conscious choice to take control

Important Links:

https://www.quora.com/What-is-mental-health

464 - Top 3 Personal Finance Tools Jan 14, 2020

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

Repost: The Difference Between Good Stress and Bad Stress Jan 13, 2020

In this episode, we look at the difference between distress and eustress.

Repost: 3 Life Lessons Learned from Journaling Jan 12, 2020

In this episode, I share three lessons I've learned over the past year by journaling.

Community:

Mental Health First Aid

Repost: My Top Recommended Books for your Personal Growth Jan 10, 2020

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.

463 - How to Find Your Passion Jan 09, 2020

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

462 - How Slowing Down Can Help You Move Faster (feat. Corin Hinderegger) Jan 08, 2020

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

461 - If I Had to Start From Scratch... Jan 07, 2020

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

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460 - The Only Goal You Should Prioritize in 2020 Jan 07, 2020

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:

Repost: How to Achieve Your Goals and Resolutions Jan 04, 2020

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

459 - Real Ways to Make Money Online Pt 1 Jan 02, 2020

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:

458 - Four Years of Tiny Leaps Jan 01, 2020

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

457 - The Benefits of Weekly Reviews #ProgressFirst Jan 01, 2020

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."

Repost: The Benefits of Walking Dec 30, 2019

In this episode, we talk about why you should get into walking.

Join Calm for 40% off: http://calm.com/tinyleaps

Repost: Stop Saying "I Can't" Dec 29, 2019

In this episode, we talk about why you shouldn't say that you can't do something.

Repost: Forget Hustle, Take a Break Instead Dec 28, 2019

This is a repost of episode 96 of the podcast. For more, head over to www.tinyleaps.fm.

456 - How to Identify Your Next Step #ProgressFirst Dec 27, 2019

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

455 - Why You Need to Block Out Time #ProgressFirst Dec 26, 2019

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/

454 - The Greatest Gift You Can Give (Holiday Special) Dec 25, 2019

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

453 - The Biggest Mistake You Can Make in 2020 #ProgressFirst Dec 24, 2019

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

452 - How to Make 2020 The Best Year Ever #ProgressFirst Dec 23, 2019

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

Repost: The Benefits of Setting Intentions Dec 22, 2019

In this episode, we talk about the benefits of setting intentions and being clear about what you want.

Community:

http://instagram.com/greggclunis

Instagram:

Repost: How to Stop Comparing Yourself to Others Dec 21, 2019

In this episode, I share a few thoughts on why you need to focus on the journey and stop comparing yourself to others.

Instagram:

Community:

https://hbr.org/2019/12/how-to-break-up-with-your-bad-habits?utm_source=pocket-newtab

451 - What Do You Want From 2020? #ProgressFirst Dec 20, 2019

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

450 - How to Get Rid of Bad Habits #ProgressFirst Dec 19, 2019

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:

449 - What to Do With No Support #ProgressFirst Dec 18, 2019

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

448 - Why You Should Listen to Nike #ProgressFirst Dec 17, 2019

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

447 - Sacrifice is Required #ProgressFirst Dec 16, 2019

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

446 - How to Guarantee Growth #ProgressFirst Dec 13, 2019

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

445 - How to Stay Motivated #ProgressFirst Dec 12, 2019

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

444 - How to Improve Time Management #ProgressFirst Dec 11, 2019

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

443 - What to Do Over the Holidays Dec 10, 2019

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

442 - One Skill That Will Change Your Life Dec 09, 2019

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

Repost: Raise Your Standards Dec 06, 2019

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

Instagram

441 - 4 Things You Didn't Realize School Taught You Dec 05, 2019

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

440 - 25 Mins to Change Your Life Dec 04, 2019

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

439 - 4 Ways to Clear Your Mind Dec 03, 2019

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

438 - Make progress a priority Dec 02, 2019

Pick up the #ProgressFirst collection now through December 31st. http://shoptinyleaps.com

Repost: The Benefits of Having Hobbies Nov 30, 2019

In this episode, I talk about hobbies and why you should have some.

437 - How to Stop Caring What People Think Nov 29, 2019

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

436 - What I'm Thankful For (2019) Nov 28, 2019

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

435 - The Truth About Calories and Fat Loss Nov 27, 2019

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/

434 - 10 Interesting Facts About Me Nov 26, 2019

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

433 - Anxiety 101 Nov 25, 2019

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/

432 - Progress Above All Explained Nov 22, 2019

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

431 - How to Use Your First Hour Nov 21, 2019

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

430 - One Habit That Changed My Life Nov 20, 2019

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

429 - The Science of Motivation Nov 19, 2019

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

428 - My Top 5 Books on Productivity Nov 18, 2019

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

Repost: Why You Aren't Happy Nov 17, 2019

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

Repost: How to Be More Confident and Less Stressed Nov 16, 2019

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

427 - Habit Building 101 Nov 15, 2019

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

426 - Passion is Not Enough Nov 14, 2019

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

425 - How to Be Awesome At Your Job (feat. Pete Mockaitis) Nov 13, 2019

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

424 - The Problem With Mentorship Nov 12, 2019

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

423 - Failure is A Step Forward Nov 11, 2019

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

Repost: The Surprising Psychology of your Money Habits Nov 10, 2019

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

Repost: The Effects of Exercise on Your Brain Nov 09, 2019

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

422 - You Must Struggle Nov 08, 2019

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

421 - Why We Spiral Out Of Control Nov 07, 2019

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)

420 - Top 3 Tools to Be More Productive Nov 06, 2019

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

419 - The Truth About Mindset Nov 05, 2019

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

418 - Where to Start With Your Debt Nov 04, 2019

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)

Repost: Decision Fatigue and the Power of Habit Nov 03, 2019

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

Repost: Why You Should Embrace Failure and Disappointment Nov 02, 2019

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

417 - 5 Tips to Fix Anxiety Oct 31, 2019

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

416 - How to Take Control of Your Life Oct 30, 2019

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.

415 - Advice I'd Give Myself Oct 29, 2019

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

414 - How To Define Success Oct 28, 2019

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?

Repost: 4 Awesome Alternatives to Meditation Oct 27, 2019

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)

413 - How to Beat Social Anxiety Oct 25, 2019

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

412 - The Best Career Advice Oct 23, 2019

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

411 - How to Beat Procrastination (2019) Oct 22, 2019

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

410 - Didn't Get Enough Sleep? Do This! Oct 21, 2019

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

409 - How to Gain Self-Confidence Oct 18, 2019

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

408 - The Power of Quiet Oct 17, 2019

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

407 - The Most Attractive Trait In a Person Oct 16, 2019

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

406 - How to Change Your Life Oct 15, 2019

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

405 - Debunking "Healthy" Foods Oct 14, 2019

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

Repost: Simple Ways to Save More Money Oct 13, 2019

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

Repost: Why You Can't Make a Decision Oct 12, 2019

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

404 - Habits Of The Rich Oct 11, 2019

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

403 - How to Get More Clients (feat. Stephen Mayo) Oct 10, 2019

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

402 - Top 3 Sleep Hacks For Better Rest Oct 10, 2019

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

401 - How to Be Confident As a Shy Person Oct 08, 2019

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

400 - What's Next? Oct 07, 2019

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

Repost: How to Be More Creative Oct 06, 2019

In this episode we revisit episode 2 of the podcast to help us improve our creativity each day.

Repost: How Music Affects Your Productivity Oct 05, 2019

In this episode, we revisit episode 22 of the podcast from back in 2016. We explore the role that music plays in our productivity.

399 - The Ugly Truth About Careers Oct 04, 2019

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/

398 - What is Mental Strength? Oct 03, 2019

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

397 - The Brutal Truth About Weight Loss Oct 02, 2019

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/

396 - 3 Things to Stop Doing When Depressed Oct 01, 2019

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

395 - The 3 Types of People In Your Life Sep 30, 2019

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/

Repost: An Introduction to the Pomodoro Sep 29, 2019

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.

Repost: Why You Should Prioritize Sleep Sep 28, 2019

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.

394 - How to Be More Focused (feat. Anna Goldstein) Sep 27, 2019

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

393 - How to Be Kind to Yourself (feat. Katie Elliott) Sep 26, 2019

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.

392 - How to Overcome Anxiety (feat. Ashley James) Sep 25, 2019

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

391 - How to Stop Drifting Through Life (feat. Dominick Quartuccio) Sep 24, 2019

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

390 - How To Deal With Insecurity In Your Relationship (feat. Juan Santos) Sep 23, 2019

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

How to Get Pregnant Naturally (feat. Sarah Clark) Sep 20, 2019

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

388 - How to Deal With Post-Partum Depression (feat. Johnna Farrell) Sep 19, 2019

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

387 - A Simple Exercise to Stay Present Sep 18, 2019

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/

386 - How to Eat to Burn Fat (feat. Jenn Trepeck) Sep 17, 2019

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.

385 - How to Promote Better Mental Health Sep 16, 2019

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

1. Take care of yourself

2. Do something different

3. Share with others to connect more

384 - Why Mental Illness Has A Stigma Sep 13, 2019

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

383 - How to Create Content That People Want (feat. Jonathan Gill) Sep 12, 2019

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/

382 - What is Mental Health? Sep 11, 2019

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

381 - Mental Health for College Students (feat. Dr. Desreen Dudley & Teladoc Health) Sep 10, 2019

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

380 - How to Learn New Things Sep 09, 2019

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:

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

379 - How to Build a Life You Really Love (feat. Shannon Ashley) Sep 06, 2019

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:

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

378 - Surviving Sexual Assault & Trauma (feat. Shana Yadid) Sep 05, 2019

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:

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

377 - Are Your Memories Real? Sep 04, 2019

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:

www.Evolutioneat.com/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

376 - Stop Stopping The Unstoppable (feat. Ross Everett) Sep 03, 2019

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

375 - How to Deal With Negativity Sep 02, 2019

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.”

374 - Importance of Self Awareness Aug 30, 2019

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."

373 - How to Live Well & Change Your Life (feat. John Wellborn) Aug 29, 2019

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.skillshare.com/tinyleaps

www.LivWellbrand.com

Join us on YouTube: http://youtube.com/greggclunis

372 - How to Build Mental Strength Aug 28, 2019

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

371 - How to Turn Your Passion Into a Business (feat. Eileen Kenney) Aug 27, 2019

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

370 - Stop Setting Goals Like This... Aug 26, 2019

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

369 - Protect Your Mental Energy Aug 23, 2019

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

368 - How to Be More Optimistic (feat. JV Bharatan) Aug 22, 2019

In this episode, I sit down with JV Bharatan to talk about his book Undying Optimism.

Join Evolution Eat: http://evolutioneat.com/tinyleaps

367 - Networking Advice for Introverts Aug 21, 2019

In this episode, I share my top 5 rules for networking when you are an introvert.

Join us on YouTube: http://youtube.com/greggclunis

366 - How to Unlock Your Subconscious Mind (feat. Ani Manian) Aug 20, 2019

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

365 - Stop Trying to Be "Self-Made"! Do This Instead... Aug 19, 2019

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

364 - How to Become a Paid Influencer (feat. Emile Mimran) Aug 13, 2019

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

363 - Do This To Take Control Of Your Day Aug 06, 2019

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.

362 - Where to Start Jul 31, 2019

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.

361 - What to Do When You're Anxious Jul 25, 2019

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)

360 - How to Master Your Diet (feat. Daniel Thomas Hind) Jul 23, 2019

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 f**king awesome.

359 - My Biggest Struggle Jul 18, 2019

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

358 - How to Stay Young Looking Jul 16, 2019

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

357 - How to Expand Your Mind Jul 11, 2019

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

356 - How to Beat Laziness Jul 09, 2019

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

355 - Why Motivation Isn’t Enough Jul 04, 2019

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”

354 - The Core Four Jul 02, 2019

In this episode, we talk about the core four pillars of a healthy life:

Health
Money & Career
Relationships
World View

353 - What is Your Frame? Jun 27, 2019

In this episode, we talk about identifying your frame of vision.

Subscribe on YouTube: http://youtube.com/greggclunis

352 - How to Find More Time in the Day Jun 25, 2019

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

351 - Why You Don't Wanna Win the Lottery Jun 20, 2019

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

350 - How to Become Charismatic Jun 18, 2019

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

349 - The First Habit You Should Build Jun 13, 2019

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

348 - My Advice to Recent Graduates Jun 11, 2019

In this episode, I share my advice with recent graduates.

Join the Patreon: http://patreon.com/tinyleaps

347 - Paying Off $30k in Debt in Just 2 Years (feat. Elizabeth Moore) Jun 06, 2019

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

346 - How to Start a Morning Routine Jun 04, 2019

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

345 - The Old Way of Building a Business is Wrong (feat. Mike Michalowicz) May 30, 2019

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

344 - Top 3 Must-Read Business Books May 14, 2019

In this episode I share my top 3 must-read business books.

Join Leapspace: http://www.leapspace.co

343 - Procrastinating? Listen to this May 08, 2019

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.

342 - Just Do The Thing May 07, 2019

In this episode, we take your big goal and make it as simple as possible.

Apply for Leapspace: http://www.leapspace.co

341 - How to Get Your Business Featured by the Media (feat. Timothy D. Craggette) May 02, 2019

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

340 - How to Overcome Fear of Failure (or Success) Apr 29, 2019

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

339 - How to Define Success For Yourself Apr 18, 2019

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

338 - How to Start a Podcast (feat. Brittany Felix) Apr 04, 2019

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

337 - My Birthday Review (2019) Apr 02, 2019

In this episode, I take a look at the last year and plan out the year to come.

336 - How to Find the Time (feat. Cyndi Krause Liming) Mar 28, 2019

In this episode, I speak with Cyndi about finding the time to make things happen when you live a hectic life.

335 - Double Your Productivity With This Simple Hack Mar 19, 2019

In this episode, I share a simple hack to improve your productivity instantly.

334 - Why Failure Doesn't Exist Mar 12, 2019

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

333 - Two Simple Ways to Reduce Anxiety Mar 05, 2019

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

332 - How to Be Successful At Work Feb 28, 2019

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

331 - How Partnerships Change the World (One Plus One Preview) Feb 19, 2019

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

330 - How to Find Love in 90 Days (Dates & Mates Podcast) Feb 14, 2019

In this episode, I share an episode from the Dates & Mates podcast.

329 - Why Manifesting Actually Works Feb 12, 2019

In this episode, we talk about manifesting and visualization.

Sponsor:

http://zola.com/tinyleaps

http://greggclunis.com/connect

328 - How Self-Awareness Can Change Your Life (feat. Jeremy Ryan Slate) Feb 07, 2019

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:

Top 10 Secrets:

http://blinkist.com/tinyleaps

327 - How to Start Journaling in 2019 Feb 05, 2019

In this episode, I break down a simple strategy to start journaling more in 2019.

Sponsor:

326 - Exploring Seneca: Religion & Tools of Control Feb 04, 2019

"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

325 - Building a Purpose Driven Business (feat. Johnathan Grzybowski) Jan 31, 2019

In this episode, I sit down with Johnathan Grzybowski from Penji to talk about starting his company.

Top 10 Secrets:

http://zola.com/tinyleaps

Zola:

Shapr:

http://greggclunis.com/connect

324 - How to Publish a Best-Selling Book in 30 Days (feat. Laura Petersen) Jan 24, 2019

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

323 - How to Get Started in Business (feat. Jaime Slutzky) Jan 17, 2019

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

322 - Lessons Learned from Writing & Publishing My Book Jan 15, 2019

In this episode I share my top 2 lessons learned from writing and publishing my book.

Get your copy:

https://www.youtube.com/watch?v=GMSpPCZVpt4

321 - Crushing the Daily Grind (feat. Colin Morgan) Jan 10, 2019

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:

Pre-Order My Book:

http://blinkist.com/tinyleaps

Attend the Event:

http://tinyleapsevent.com

320 - Small Changes to Improve Productivity Jan 08, 2019

In this episode, we breakdown the top 5 small changes to improve productivity on a day to day basis.

Blinkist:

Book Launch:

http://tinyleapsevent.com

319 - How to Manifest Your Best Year Ever (feat. Shanna Lee) Jan 03, 2019

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

318 - Three Years of Tiny Leaps Jan 01, 2019

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

317 - How to Build a Personal Brand Business (feat. Michael Marcial) Dec 25, 2018

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:

316 - Embrace an Unstructured Life (feat. Eric Hunley) Dec 18, 2018

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:

315 - How Dance Can Break You Out Of Your Shell (feat. Kirsten Asher) Dec 11, 2018

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/

314 - How to Overcome Limiting Beliefs Dec 04, 2018

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://babbel.com/tinyleaps

313 - The Simplest Goal-Setting Process Nov 27, 2018

In this episode, I share the simplest goal-setting process designed to make it easier for you to take action on your goals.

Sponsor:

Instagram:

http://instagram.com/greggclunis

312 - How to Use Your Inner Dominatrix (feat. Dana Pharant) Nov 20, 2018

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

311 - Why We Need to Get Back to Human (feat. Dan Schawbel) Nov 13, 2018

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

310 - The Way I C It Nov 07, 2018

In this episode, I introduce you to a new podcast worth checking out.

309 - The Decision to Change Your Life (feat. Jake Widmann) Nov 06, 2018

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

308 - How to Hold a Conversation Oct 31, 2018

In this episode, we talk about 4 specific strategies to help you have better conversations.

Join The Lab:

http://tinyleapslab.com

307 - How to Land Your Dream Job (feat. Jason Feifer) Oct 16, 2018

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

306 - Follow Your Curiosity Oct 11, 2018

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

305 - Losing a Loved One Pt 3 Oct 10, 2018

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

304 - Who Are You? Oct 04, 2018

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

303 - Brain Hemorrhages, Book Deals, & Moving to NYC (feat. Mimi Hayes) Sep 25, 2018

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

302 - How to Monetize Anything Sep 18, 2018

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

301 - How to Ask for Help Sep 11, 2018

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

300 - The Most Impactful Episodes of Tiny Leaps Sep 04, 2018

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

299 - What to Do When You Don't Have Support Aug 28, 2018

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

298 - How to Discover the Joy of Being (feat. Marina Pearson) Aug 21, 2018

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

Instagram

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

297 - How to Find a Mentor Aug 14, 2018

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

296 - How Competition Can Help You Push Harder Aug 07, 2018

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

295- What to Do in August to Crush Your 2018 Goals Jul 31, 2018

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

294 - Raising The Bar with Alli and Michael Jul 25, 2018

Subscribe to Raising the Bar for full episodes.

293 - How to Get The Most Out of Motivation Jul 24, 2018

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

292 - My Interview on The Weekly Parady Jul 23, 2018

Check out The Weekly Parady on Apple Podcasts or wherever you get your podcasts.

291 - The Definition of Passion (feat. Meiyoko Taylor) Jul 19, 2018

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

290- How to Break Out of a Creative Rut Jul 17, 2018

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

289 - Community Spotlight (feat. Jessica Colbert, Alex Guil, and Zalman Nelson) Jul 12, 2018

In this episode, I invite 3 community members to the show to share their big projects.

Sponsor: http://hungryroot.com/ | enter tinyleaps at checkout

288 - The Truth About Leadership Jul 10, 2018

In this episode, I talk about why we should all be both leaders and followers.

Join PEAK:

http://greggclunis.com/apply

287 - How Changing Your Perspective Can Change Your Life (feat. Case Kenny) Jul 05, 2018

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

286 - How to Be Self-Disciplined and Accomplish Your Goals Jul 03, 2018

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

285 - How Economics Helps in Our Daily Life Jun 26, 2018

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

284 - How to Level Up Your Career (feat. Ryan Carson) Jun 22, 2018

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

283 - The Real Meaning of Self-Discipline Jun 20, 2018

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

282 - How to Take Action In Your Life Jun 12, 2018

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

281 - How to Repair Your Relationship to Food (feat. Daniel Thomas Hind) Jun 07, 2018

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

280 - New Podcast: The Bold Standard Jun 05, 2018

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

279 - What is the Feynman Technique of Learning? May 29, 2018

In this episode, I talk about the Feynman Technique and breakdown why it works so well.

Free Podcast Coaching:

http://podsimply.com/apply

278 - How to Start Getting Into Shape May 22, 2018

In this episode, I share 4 secrets to help you get back into shape.

Sponsors:

http://grove.co/tinyleaps

http://audible.com/tinyleaps

277 - New Mindset, Who Dis? May 15, 2018

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

276 - Top 5 Cognitive Biases in Decision Making May 10, 2018

In this episode, I talk about 5 cognitive biases that affect us in decision making.

Grove Collaborative:

http://grove.co/tinyleaps

275 - Top Benefits of Taking Time Off Work May 08, 2018

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

274 - How to Be More Positive and Confident May 03, 2018

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

273 - How to Get Motivated to Do Anything Apr 24, 2018

In this episode, I share 3 steps to getting motivated to do anything!

Health IQ:

http://greggclunis.com/goals

Set Better Goals:

272 - Why Love Is Always The Answer (feat. Nicole Moore) Apr 19, 2018

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

271 - Whole 30 Diet (My Results) Apr 17, 2018

In this episode, I share my results with the whole 30 diet.

Sponsor:

https://whole30.com/whole30-program-rules/

Whole 30 Rules:

270 - How to Keep Your Energy Level Up Apr 10, 2018

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

269 - How to Overcome Your Fears (feat. Akshay Nanavati) Apr 05, 2018

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://greggclunis.com/sidehustle

Five Hour Hustle:

268 - How to Validate Your Side-Hustle Idea Apr 04, 2018

In this episode, I break down my simple process for validating a side-hustle or business idea quickly.

Learn More:

http://greggclunis.com/sidehustle

267 - My Birthday Review (2018) Apr 03, 2018

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

266 - How to Live Your Best Life Ever (feat. Kimi and Pua) Mar 29, 2018

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

265 - Top 3 Reasons For Your Poor Eating Habits Mar 27, 2018

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://greggclunis.com/blog

Blog:

264 - Feeling Overwhelmed? Do This. Mar 22, 2018

In this episode, I share my top advice for what to do when you are feeling a bit overwhelmed.

Health IQ:

http://greggclunis.com/millions

Podcast Movement:

http://podcastmovement.com | coupon: tinyleaps

263 - Bonus: Safe For Work Mar 19, 2018

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/

262 - Why You Struggle With Eating Healthy (feat. Daniel Thomas) Mar 15, 2018

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

261 - 3 Must-See Resources from February Mar 13, 2018

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

260 - How to Become the "Go To" Expert In Your Industry (feat. Selena Soo) Mar 08, 2018

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:

Sponsor:

http://podcastmovement.com | tinyleaps at checkout

259 - Stop Working So Hard Mar 06, 2018

In this episode, I talk about the dangers of working hard in pursuit of your goals.

Get the Resources:

http://greggclunis.com/tinyleaps

258 - How to Love Your Job (feat. Cal Newport) Mar 01, 2018

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

257 - The Power of Small Sprints (feat. Grant Findlay-Shirras) Feb 22, 2018

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

256 - How Gut Bacteria Affects Your Health Feb 20, 2018

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

255 - How to Get In The Best Shape Of Your Life (feat. Adam Schaeuble) Feb 07, 2018

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:

https://www.transformationcoach.me/

Adam's Podcast:

254 - Bonus: Business Wars Feb 06, 2018

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

253 - How to Rocket Past Your Obstacles (feat. David Durham) Jan 29, 2018

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.

252 - How to Perform At Your Best (feat. Jen Hudak) Jan 24, 2018

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

251 - Why You Should Talk To Yourself Jan 22, 2018

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

250 - The Benefits of Setting Intentions Jan 17, 2018

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:

Instagram:

http://instagram.com/greggclunis

249 - Breaking Out of a Self-Help Addiction (feat. Daniel Gefen) Jan 16, 2018

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

248 - Reasons to Stop Social Media Jan 15, 2018

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:

247 - The Art of Fully Living (feat. Tal Gur) Jan 10, 2018

In this episode, I sit down with Tal Gur to talk about goal setting and how to accomplish anything.
http://fullylived.com

246 - My Views on "Follow Your Passion" (A Rant) Jan 05, 2018

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

245 - How to Cut Your Learning Curve Jan 03, 2018

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

244 - Two Years of Tiny Leaps Jan 01, 2018

In this episode, we celebrate two full years of Tiny Leaps.

Crush It Guide:

Community:

http://facebook.com/groups/tinyleaps

243 - How to Set a Good Resolution Dec 29, 2017

In this episode, I break down how you can set a BETTER resolution to dominate 2018.

Crush It Guide:

Community:

http://tinyleaps.today/destiny

242 - How to Practice Minimalism (feat. Ashlee Fazio) Dec 28, 2017

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:

Community:

241 - Why Skills Don't Matter Dec 27, 2017

In this episode, I break down a quote I find interesting and share the community's perspective on the subject.

Crush It Guide:

Community:

http://facebook.com/groups/tinyleaps

240 - The Dangers of Instagram Dec 26, 2017

In this episode, I talk about why Instagram (and motivation in general) can be dangerous for you.

Crush It Guide:

Community:

239 - Why You Should Love Competition Dec 22, 2017

In this episode, I talk about the benefits of competition.

Crush It:

Community:

http://facebook.com/groups/tinyleaps

238 - Why "Normal" Is Boring (feat. Rob Fajardo) Dec 21, 2017

In this episode, Rob Fajardo from Leave Normal Behind joins the show.

Crush It Guide:

Community:

http://leavenormalbehind.com

Leave Normal Behind:

237 - How to Save Money Better Dec 20, 2017

In this episode, I walk you through some ideas for how to save money better.

Crush It Guide:

Community:

http://facebook.com/groups/tinyleaps

236 - Our Favorite (Non Self-Help) Books Dec 19, 2017

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:

Community:

235 - How to Stay Motivated and Accomplish Anything Dec 18, 2017

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:

Community:

http://facebook.com/groups/tinyleaps

234 - What Happens When You Save Money Dec 14, 2017

In this episode, I talk about the 3 side effects of better money management.

Crush It Guide:

Community:

233 - What To Do When You Screw Up Dec 13, 2017

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

232 - How to Track Your Productivity Dec 12, 2017

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

231 - How To Build Up an Online Business (feat. Jeremy Cutler) Dec 11, 2017

In this episode, I help Jeremy Cutler figure out how to get his sculpting business off the ground.

Crush It in 2018:

Community:

http://tinyleaps.today/24days

230 - Get Fit In 24 Days Pt. 2 (feat. Hakim Cunningham) Dec 08, 2017

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:

Community:

229 - Get Fit in 24 Days Pt 1 (feat. Hakim Cunningham) Dec 07, 2017

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

228 - Why I Stopped Meditating Dec 06, 2017

In this episode, I talk about why I stopped meditating.

Crush It Guide:

Community:

227 - How to Become a Digital Entrepreneur Dec 05, 2017

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

226 - My Personal Journaling Process Dec 04, 2017

In this episode, I share Tamara Burgess' question from the FB Community and talk about my personal approach to journaling.

Crush It Guide:

Community:

https://www.youtube.com/watch?v=-cWkoBJuu-k

Music:

225 - Which Platform to Use for Your Personal Website Dec 01, 2017

In this episode, I talk about how to build your website.

Crush It in 2018:

Community:

224 - 10 Foods That Help Keep You Calm Nov 30, 2017

In this episode, I share 10 different foods you can add to our grocery list to help stay a little calmer.

Crush 2018:

Community:

223 - Losing a Loved One Pt 2 Nov 29, 2017

Crush It in 2018:

Community:

http://lovepop.com/tinyleaps

222 - 3 Side Hustle Ideas You Can Try Today Nov 28, 2017

In this episode, I share 3 ideas for side hustles you can start from home right now.

Sponsor:

Crush It in 2018:

Community:

http://freshbooks.com/tiny

221 - Make a Decision Nov 27, 2017

In this episode, I talk about why it's important to make a decision.

Sponsor:

Crush It in 2018:

Community:

220 - Easy Ways to Prioritize Yourself (feat. Julia Calder) Nov 24, 2017

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:

https://www.youtube.com/watch?v=h-nHdqC3pPs

Music:

219 - What I'm Thankful For Nov 23, 2017

In this episode, I share the 3 things I'm most thankful for right now.

Community:

https://www.youtube.com/watch?v=0FWsl37Mcak

Music:

Crush 2018:

http://tinyleaps.today/free

218 - The Importance of a Morning Routine Nov 23, 2017

In this episode, I share an article we recently published to my new publication "Win The Day".

Partnership:

Community:

https://medium.com/win-the-day

Check it out here:

Music:

https://www.youtube.com/watch?v=xpPoUZ2Y2co

217 - The 5 Second Rule Book Review Nov 21, 2017

In this episode, I share my thoughts on the 5 second rule by Mel Robbins.

Change Your Life:

Community:

https://thestorydepartment.com/checklist-active-protagonist/

216 - You Are a Passive Protagonist Nov 20, 2017

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

215 - The Emotional Side of Decision Making Nov 17, 2017

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

214 - Why Investing In Yourself Is a Good Idea Nov 16, 2017

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

213 - The One Goal Per Week Strategy Nov 15, 2017

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

212 - How to Make More Money (Revisited) Nov 14, 2017

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

211 - 4 Obstacles You'll Face When Trying to Be Productive Nov 13, 2017

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/

210 - Feeling Unmotivated? Listen to This. Nov 12, 2017

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/

209 - An Intro to Self Care Saturday (feat. Julia Ann Calder) Nov 11, 2017

Join Self Care Saturday:

Facebook Group

Crush It in 2018

208 - Why You Should Bet On Your Strengths Nov 09, 2017

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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COUPON: Tiny Leaps, Big Changes

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

207 - How to Take a Power Nap and Boost Productivity Oct 27, 2017

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

206 - The Biggest Time Waster at Work pt 2. (feat. Cy Wakeman) Oct 23, 2017

In this episode, we continue our conversation with Cy Wakeman.

Sponsor:

freshbooks.com/tiny

205 - The Biggest Time Waster at Work (feat. Cy Wakeman) Oct 17, 2017

In this episode, I sit down with Cy Wakeman to talk about the biggest waste of time that we ALL participate in at work.

realitybasedleadership.com

No Ego:

amazon.com/No-Ego-Leaders-Workplace-Entitlement/dp/125014406X

Click to view: show page on Awesound

204 - Losing a Loved One Pt. 1 Oct 11, 2017

In this episode, I share my personal journey with grief.

Click to view: show page on Awesound

203 - Alternatives That Will Make Your To Dos Obsolete Oct 09, 2017

In this episode, I talk about why to do lists are useless and what you should use instead.

Get a free month of FreshBooks:

freshbooks.com/tiny and enter Tiny Leaps, Big Changes

Join the Community:

youtube.com/watch?v=EmBs5Qm06cw

Music:

Click to view: show page on Awesound

202 - The Hidden Benefits of Sleeping Early Oct 04, 2017

In this episode, I talk about the hidden benefits I've experienced by prioritizing sleep and going to bed earlier.

Sponsor:

freshbooks.com/tiny

Community:

Click to view: show page on Awesound

201 - How to Get Better at Prioritizing Tasks Oct 02, 2017

In this episode, I talk about why it's so difficult to prioritize tasks.

Get a $100 Amazon Gift Card when you book your next business trip.

upside.com CODE: Tiny Leaps

Community:

Show Notes:

greggclunis.com/201

Instagram:

Click to view: show page on Awesound

200 - Best Episodes of the Last 200 Sep 28, 2017

In this episode, I share the 10 episodes that have had the biggest impact since I first launched this show.

Join the Community:

Follow me:

Click to view: show page on Awesound

199 - Six Stages of Personal change Sep 26, 2017

In this episode, I share a segment of my forthcoming book and I talk about the six changes of personal change.

Community:

Instagram:

Click to view: show page on Awesound

198 - You Don't Have Hidden Potential Sep 22, 2017

In this episode, I talk about why you don't have hidden potential. This is going to be a controversial one...

Connect:

Community:

greggclunis.com/talkspace

Click to view: show page on Awesound

197 - How to Improve Your Communication Skills pt 2 Sep 20, 2017

In this episode, I share 3 tips to help you improve your communication skills

Sponsor:

Community:

thrivemarket.com/tinyleaps

Click to view: show page on Awesound

196 - How to Improve Your Communication Skills pt 1 Sep 18, 2017

in this episode, I talk about the power of communication and why clear communication can sometimes solve all of the issues we face.

Sponsor:

Community:

Shout Out:

greggclunis.com/diva

Click to view: show page on Awesound

195 - How to Stop Comparing Yourself to Others Sep 15, 2017

In this episode, I share a few thoughts on why you need to focus on the journey and stop comparing yourself to others.

Instagram:

Community:

greggclunis.com/talkspace

Click to view: show page on Awesound

194 - 10 Must-Have Personal Development Apps Sep 13, 2017

In this episode, I share the top 10 must-have personal development resources based on answers in the FB Community.

Sponsor:

Get $30 towards your first month with TalkSpace

Community:

Click to view: show page on Awesound

193 - My Personal Productivity System Sep 11, 2017

In this episode, I share my own personal system for staying productive even with everything I've got on my plate.

Get $60 of free groceries when you sign up for a free trial of Thrive Market. thrivemarket.com/tinyleaps

Join the Community:

youtube.com/watch?v=tEn7tY4Mqr4

Click to view: show page on Awesound

192 - Audit Your Emotional Obesity Pt 2 (feat. Laura Coe) Sep 08, 2017

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.

Sponsor:

sanebox.com/tinyleaps

Music:

Click to view: show page on Awesound

191 - Audit Your Emotional Obesity Pt 1 (feat. Laura Coe) Sep 07, 2017

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

Click to view: show page on Awesound

190 - Fueling Your Income Engine Sep 05, 2017

In this episode, I talk about the income engine and how you can use to create more freedom in your life.

Sponsor:

Get $60 worth of free groceries when you start a free trial with Thrive Market.

thrivemarket.com/tinyleaps

Community:

youtube.com/watch?v=NJNp6DnAAIo

Click to view: show page on Awesound

189 - How to Build a Side Hustle (feat. Sean McCabe) Aug 31, 2017

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:

Click to view: show page on Awesound

188 - Introduction to the Slow Carb Diet Aug 29, 2017

In this episode, I introduce you to the "slow carb diet", talk about the glycemic index, and issue a 30 day challenge.

Get $60 of free, healthy, groceries by going to thrivemarket.com/tinyleaps

Click to view: show page on Awesound

187 - Top Resources to Learn a Language Aug 24, 2017

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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Join the Community:

Click to view: show page on Awesound

186 - How to Build A Personal Brand Aug 22, 2017

In this episode, I talk about how to build a personal brand.

Follow me on Instagram:

Join the Community:

Click to view: show page on Awesound

185 - The Science Behind Sleep (Live Research) Aug 17, 2017

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).

Follow me on Instagram:

Join the Community:

Click to view: show page on Awesound

184 - How to Solve Any Problem Aug 15, 2017

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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Join the Community:

Click to view: show page on Awesound

183 - Move Fast and Solve Small Problems Aug 10, 2017

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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Join the Community:

Click to view: show page on Awesound

182 - Create Something Bad, Then Edit Aug 08, 2017

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.

Follow Me on Instagram:

Join the Community:

Click to view: show page on Awesound

181 - What is Progressive Overload? Aug 03, 2017

In this episode, I talk about progressive overload and how it can be used to achieve more.

Free Audio Book:

tinyleapsbook.com

Community:

Click to view: show page on Awesound

180 - The Secret to Success in Anything Aug 01, 2017

In this episode, I share the secret to finding success in any area of your life.

Free Audio Book:

tinyleapsbook.com

Facebook Community:

youtube.com/channel/UCeNQNdiUjSuev0pAKJ6WWzg

Click to view: show page on Awesound

179 - This is not self-help... Jul 25, 2017

In this episode, I talk about the "self-help" industry...

YouTube:

Community:

facebook.com/groups/1857754001117714/?ref=bookmarks

Music:

youtube.com/watch?v=gE1qIO2ifwo

Click to view: show page on Awesound

178 - How to Quit Your Job and Move to Colombia (with Matt Kohn) Jul 19, 2017

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.

Subscribe on YouTube:

youtube.com/user/greggclunis/

Join the Community:

Click to view: show page on Awesound

177 - The Power of Positive Constraints Jul 12, 2017

In this episode, I talk about how constraints can help you accomplish your goals.

FB Page:

Community:

youtube.com/watch?v=edPuNTQ6o6Q

Music:

Click to view: show page on Awesound

176 - How to Overcome a Sugar Addiction Jul 05, 2017

In this episode, I share 3 ideas to help you overcome a sugar addiction.

FB Page:

Community:

youtube.com/watch?v=950S7aGooGI

Music:

Click to view: show page on Awesound

175 - Going Back to a Job After Entrepreneurship (The Secret to Success) Jun 28, 2017

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:

facebook.com/tiny-542295309298362

FB Page:

Music:

youtube.com/watch?v=fqJT9iP-zr4

Click to view: show page on Awesound

174 - Prove Them Right Jun 20, 2017

In this episode, I talk about why you should prove people right about you instead of trying to prove your haters wrong.

Community:

youtube.com/watch?v=9phWj3Iygq8

Music:

Click to view: show page on Awesound

173 - How to Get Better at Anything Jun 13, 2017

In this episode, I share the secret to get better at anything you do.

Facebook Page:

facebook.com/groups/1857754001117714/permalink/2154554714770973/

Community:

Click to view: show page on Awesound

172 - How Are Your New Years Resolutions? Jun 06, 2017

In this episode, I talk about why it's so hard to keep new years resolutions.

Facebook Page:

facebook.com/groups/1857754001117714/permalink/2154554714770973/

Community:

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

Click to view: show page on Awesound

171 - You're On the Right Track Jun 02, 2017

In this episode, I talk about why patience matters and how to know if you are on the right track.

My FB Community:

Hit "like" on the FB page:

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.

--

Instagram:

instagram.com/tinyleaps

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170 - The Science Behind Deep Breathing May 30, 2017

In this episode, I talk about why deep breathing calms you down.

Community:

youtube.com/watch?v=FseAiTb8Se0

Music:

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/

Click to view: show page on Awesound

169 - How to Get What You Want in Life May 26, 2017

In this episode I talk about how to get what you want in life.

Community:

Click to view: show page on Awesound

168 - How Sugar Affects You May 08, 2017

In this episode, we talk about sugar.

Community:

youtube.com/watch?v=MRwmxS1AL6E

Music:

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

Click to view: show page on Awesound

167 - Have No Regrets May 01, 2017

In this episode, I talk about facing your fears and living without regrets.

Community:

youtube.com/watch?v=kaAm6mNaqk0

Music:

Click to view: show page on Awesound

166 - 5 Reasons to Do Squats Apr 25, 2017

In this episode, I talk about my experience with squats and why you need to start immediately.

Community:

mindbodygreen.com/0-18017/5-reasons-to-do-squats-every-day.html

Resources:

stronglifts.com/5x5/

Music:

youtube.com/watch?v=gEbRqpFkTBk

Click to view: show page on Awesound

165 - The Power of Gratitude Apr 14, 2017

In this episode, I talk about the power of gratitude and how it can help tackle depression.

Community:

youtube.com/watch?v=vAMexKKYaG8

Music:

Click to view: show page on Awesound

164 - My Birthday Review Apr 03, 2017

In this episode, I reflect on the last year in my life.

Community:

youtube.com/watch?v=TdEo002K2GQ

Music:

Click to view: show page on Awesound

163 - The Argument for Introverted Entrepreneurs Mar 27, 2017

In this episode, I talk about why being an introverted entrepreneur is a good thing.

Community:

youtube.com/watch?v=oW3GwO3VCVo

Music:

Click to view: show page on Awesound

162 - You May Not Deserve to Be Confident Mar 21, 2017

In this episode, I talk about confidence and why you may not deserve it in your life.

Community:

facebook.com/groups/1857754001117714/?ref=bookmarks

Music:

youtube.com/watch?v=e7usHTy8J-g

Click to view: show page on Awesound

161 - My Experience With Intermittent Fasting Mar 13, 2017

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

Click to view: show page on Awesound

160 - Raise Your Standards Feb 27, 2017

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.

Facebook Community:

youtube.com/watch?v=Q_ojhcx-wrk

YouTube:

youtube.com/greggclunis

Music:

Click to view: show page on Awesound

159 - Did You Know? Cinnabon Feb 21, 2017

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

Join the Facebook Group:

cinnabon.com/-/media/cinnabon/nutrition/cinnabonnutritionalguide_web_12-2-16.pdf

Learn More:

coca-colaproductfacts.com/en/coca-cola-products/coca-cola/

Click to view: show page on Awesound

158 - Why You Should Read Fiction Books Feb 06, 2017

In this episode, we talk about why you should read more fiction books.

Instagram: instagram.com/greggclunis

Snapchat: snapchat.com/add/greggclunis

Community:

youtube.com/watch?v=n1ddqXIbpa8

Music:

Click to view: show page on Awesound

157 - Comparing Rich People and the Middle Class pt 1 Feb 04, 2017

In this episode, we talk about how rich people spend their money and how that compares to the middle class.

Instagram: instagram.com/greggclunis

Snapchat: snapchat.com/add/greggclunis

Community:

youtube.com/watch?v=Y2Lu0o3S2sU

Music:

Click to view: show page on Awesound

156 - (Audio Blog) Lessons Learned From Failure Jan 18, 2017

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.

Community:

youtube.com/watch?v=0Ztp4ej5Q_4

Music:

Click to view: show page on Awesound

155 - 3 Life Lessons Learned from Journaling Jan 11, 2017

In this episode, I share three lessons I've learned over the past year by journaling.

Community:

youtube.com/watch?v=8cuMg3Hqxzo

Music:

Bucketlist Bootcamp:

passionblueprint.com/bucketlistbootcamp/

Click to view: show page on Awesound

154 - How to Overcome Procrastination pt 5 (Like Optimal Living Daily) Jan 04, 2017

In this episode, we finish the 5 part series on procrastination.

Sign Up for Bucketlist Bootcamp:

passionblueprint.com/bucketlistbootcamp

Read the Article:

personalexcellence.co/blog/procrastination-part-5/

Community:

youtube.com/watch?v=LY1ik-Do_MU

Music:

Click to view: show page on Awesound

153 - How to Overcome Procrastination pt 4 (Like Optimal Living Daily) Jan 02, 2017

In this episode, we explore the role fear plays in procrastination.

Community:

youtube.com/watch?v=NJNp6DnAAIo

Music:

Click to view: show page on Awesound

152 - Start Your Resolution Right Now Dec 31, 2016

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.

Join the Community:

youtube.com/watch?v=vBGiFtb8Rpw

Click to view: show page on Awesound

151 - How to Overcome Procrastination pt 3 (Like Optimal Living Daily) Dec 15, 2016

Music:

Click to view: show page on Awesound

150 - How to Overcome Procrastination pt 2 (Like Optimal Living Daily) Dec 13, 2016

In this episode, we talk about procrastination.

Breathe Into 2017:

breatheinto2017.com/

Community:

youtube.com/watch?v=VuSbd-N0z8c

Music:

Full Article:

personalexcellence.co/blog/procrastination/

Click to view: show page on Awesound

149 - How to Overcome Procrastination pt 1 (Like Optimal Living Daily) Dec 12, 2016

In this episode we talk about procrastination.

Breathe Into 2017:

breatheinto2017.com/

Community:

youtube.com/watch?v=f0J2lyVy9_8

Music:

Full Article:

personalexcellence.co/blog/procrastination/

Click to view: show page on Awesound

148 - What I've Learned About Meditation Dec 09, 2016

In this episode we revisit meditation and I share what I've learned.

Join the Challenge:

breatheinto2017.com

Community:

youtube.com/watch?v=7t8lRdpv5IQ

Music:

Click to view: show page on Awesound

147 - My Theme for 2017 Dec 08, 2016

In this episode I share my theme for 2017.

Community:

youtube.com/watch?v=5y-GWhiFmIQ

Music:

Click to view: show page on Awesound

146 - Breathing Trick to Fix Anxiety Dec 07, 2016

In this episode, I share a breathing technique I recently learned to help with anxiety, stress, and other "erratic mind" moments.

Community:

youtube.com/watch?v=sA_p0rQtDXE

Music:

Click to view: show page on Awesound

145 - The Law of Attraction Dec 06, 2016

In this episode, I shed some much-needed light on the law of attraction and what it means for your life.

Community:

youtube.com/watch?v=M4_ivwYfWFo&t=29s

Music:

Sponsor:

Harry's Razors

harrys.com (coupon code: leaps)

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144 - How "Tracking" Your Life Can Change It Dec 05, 2016

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:

youtube.com/watch?v=CLiXUT3MS34

Music:

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143 - Should You Wake Up at 5AM? Dec 02, 2016

In this episode, I share my experience waking up at 5AM every weekday for 2 months.

Community:

youtube.com/watch?v=UDEpRK8WL_I

Music:

Click to view: show page on Awesound

142 - How to Quit Your Job Nov 30, 2016

In this episode, I talk about how to quit your job to pursue entrepreneurship.

Community:

youtube.com/watch?v=1lcc21RQx_A

Music:

Click to view: show page on Awesound

141 - How to Start Reading More Books Nov 28, 2016

In this episode, we talk about how to start reading more often by reclaiming your "lost time".

Community:

youtube.com/watch?v=LHvYrn3FAgI

Music:

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140 - How to Create Content Consistently Nov 22, 2016

In this episode, we talk about strategies you can use to create content on a consistent schedule.

Community:

youtube.com/watch?v=VOHAVse2mJE

Music:

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139 - How to Make More Money Nov 17, 2016

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/greggclunis

Music:

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138 - Why You Should Set S.M.A.R.T Goals Nov 14, 2016

In this episode, I talk about S.M.A.R.T goals and why they are important in helping you crush it in life.

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Add me on Snapchat:

snapchat.com/add/greggclunis

Music:

youtube.com/watch?v=Ts3VLiTwCfQ

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137 - How to Get Motivated Nov 10, 2016

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

136 - How to Deal With Anxiety and Stress Nov 04, 2016

Click to view: show page on Awesound

135 - Be 1% Better Nov 01, 2016

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.

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Join the Community:

youtube.com/watch?v=QzwP79xtkQw

Music:

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134 - What to Do When You Change & Your Friends Don't Oct 31, 2016

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.

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Join the Community:

youtube.com/watch?v=QzwP79xtkQw

Music:

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133 - Question Everything Oct 19, 2016

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Music:

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132 - The Feel Good List Oct 07, 2016

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131 - The Difference Between Good Stress and Bad Stress Oct 05, 2016

Resource Used:

Music:

youtube.com/watch?v=swfDqgNEiM8

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130 - When Starting a Business Gets Hard Oct 03, 2016

Support the Podcast:

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129 - What to Do When You Break a Habit Sep 30, 2016

Music:

Group:

youtube.com/watch?v=fugQAnzL1uk

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128 - The World Outside of the Box Sep 28, 2016

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Facebook Group:

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127 - Know Yourself Sep 28, 2016

Facebook Group:

youtube.com/watch?v=_C1dfBeo374

Music:

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126 - How to Be More Confident and Less Stressed Sep 20, 2016

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

125 - How to Win in Life & Business Sep 19, 2016

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:

awesound.com/@GreggClunis/105-the-dark-side-of-ambition

Resources:

Music:

youtube.com/watch?v=fzNMd3Tu1Zw

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124 - Where Does Creativity Come From? Sep 14, 2016

In this episode, I talk about creativity and where it comes from.

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youtube.com/watch?v=8uSx3DyJjk0

Music:

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123 - The Crossroads of Should and Must Sep 13, 2016

In this episode I review the book "The Crossroads of Should and Must" by Elle Luna and add my own thoughts.

Facebook Group:

youtube.com/watch?v=qt_pH9yaJcw

Music:

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122 - The Difference Between Beliefs and Thoughts Sep 12, 2016

In this episode we start a debate around beliefs, thoughts, and the power they hold over our lives.

Facebook Group:

youtube.com/watch?v=f2xGxd9xPYA

Music:

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121 - How I Conquered Procrastination (For Now) Sep 10, 2016

In this episode I talk about something I've been procrastinating on for nearly two months and how I finally dealt with it.

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