Tiny Leaps, Big Changes

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**Tiny Leaps, Big Changes**

Tiny Leaps, Big Changes is a personal development podcast focused on exploring the day-to-day behaviors we all engage in that determine the results we gain in our lives. Hosted by Gregg Clunis, the show shares simple strategies you can implement into your life to start moving the needle towards your biggest goals.

Latest Episodes:

652 - A Better Way to Learn Dec 29, 2020

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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