Tiny Leaps, Big Changes

Latest Episodes:

017 - This Week in Tiny Leaps [1/18-1/24] Jan 24, 2016

Show notes

In this episode we talk the last week of Tiny Leaps and I give you the schedule for next week’s episodes. I just want to take a moment to say thank you because you are listening to Tiny Leaps, Big Changes.

You Will Hear:

- How things are going at Tiny Leaps HQ.

- How you can shape the show going forward.

- What to expect next week.

Connect:

tinyleaps.co

Free Audio Book:

tinyleapsbook.com

Click to view: show page on Awesound

016 - Does Coffee Help You Focus? Jan 23, 2016

Show notes

In this episode we talk about caffeine and the very surprising revelation I had while creating this episode. Go ahead and pour yourself a cup because you are now listening to Tiny Leaps, Big Changes.

You Will Hear:

- How coffee affects our focus.

- How coffee affects our alertness.

- A great alternative to coffee.

Connect:

tinyleaps.co

Free Audio Book:

tinyleapsbook.com

Quest (10 points):

1. Eat 1 healthy meal

2. Take a photo

3. Upload to instagram with #mytinyleaps

Music:

Abstract - Radio feat. RoZe | | provided by CopyrightFreeNetwork

Resources:

gwern.net/docs/nootropics/2010-nehlig.pdf

Click to view: show page on Awesound

015 - Anxiety, Super Power or Kryptonite? Jan 22, 2016

Show notes

In this episode we talk about anxiety, how it’s different from stress, and what you can do to deal with it. Please, make sure you’ve got your headphones on and all is clear because you are now listening to Tiny Leaps, Big Changes.

You Will Hear:

- What is anxiety?

- How is it different from stress?

- Is anxiety really so bad?

Connect:

tinyleaps.co

Free Audio Book:

tinyleapsbook.com

Quest (10 Points):

1. Take a picture of something that represents anxiety for you.

2. Upload to instagram or twitter with #mytinyleaps

Music:

NERDS - Underdog | provided by CopyrightFreeNetwork

Resources:

What Anxiety Does to Your Brain and What You Can do About it

Dr. Mercola

articles.mercola.com/sites/articles/archive/2013/12/05/anxiety.aspx

The Relationship Between Anxiety and Performance

Scott Stossel

hbr.org/2014/01/the-relationship-between-anxiety-and-performance/

5 Steps to Find Your Inner Balance and Feel Less Anxious

Jessica Margaret Fessenden

tinybuddha.com/blog/5-steps-to-find-your-inner-balance-and-feel-less-anxious/

Click to view: show page on Awesound

014 - What is Stress and How Does it Work Jan 21, 2016

Show notes

In this episode we talk about stress, what it does to the body, and how we can avoid it. Grab your ear lobes and give yourself a nice dose of “woosaw” because you are now listening to Tiny Leaps, Big Changes.

You Will Hear:

- What stress is useful for

- How stress affects the body

- What we can do to reduce it's effects.

Connect:

tinyleaps.co

Free Audio Book:

tinyleapsbook.com

Quest (10 Points):

1. Write down 2 things you are stressed about.

2. Take a picture

3. Use #mytinyleaps on Instagram

Music:

CAYE - Merry Go 'Round | | provided by CopyrightFreeNetwork

Resources:

The Science of Stress

Robert Sapolsky

bewell.stanford.edu/features/science-of-stress

What Happens to Your Body When You’re Stressed

Brooke Borel

popsci.com/what-happens-body-when-stressed

Tips for Better Stress Management

Steve Bressert, Ph.D

psychcentral.com/lib/tips-for-better-managing-your-stress/

Click to view: show page on Awesound

013 - Steal Like an Artist Book Review Jan 20, 2016

Show notes

In this episode we talk about creativity and why we should all stop trying to invent something new and just learn to steal like an artist. This is the second book review episode so go make yourself a cup of coffee because you are now listening to Tiny Leaps, Big Changes.

You Will Hear:

- Why we are all creative regardless of whether or not we believe we are.

- What it truly means to create something new in today's world.

- Where Austin Kleon believes creativity comes from.

Connect:

tinyleaps.co

Free Audio Book:

tinyleapsbook.com

Click to view: show page on Awesound

011 - The 80/20 Rule and Productivity Jan 18, 2016

Show notes

In this episode we talk about the 80/20 rule and how you can use it to see an instant increase in your productivity. Go ahead and check an item off your to do list because you are now listening to Tiny Leaps, Big Changes.

You Will Hear:

- What the 80/20 Rule is

- How it can be used to improve our productivity

- Why our priorities don't fall into an even distribution

Connect:

tinyleaps.co

Free Audio Book:

tinyleapsbook.com

Research:

forbes.com/sites/davelavinsky/2014/01/20/pareto-principle-how-to-use-it-to-dramatically-grow-your-business/#63fd3e9f1259579fa8db1259

Music:

Itro & Kontinuum - Alive | youtube.com/watch?v=VhPYF... | provided by CopyrightFreeNetwork

Click to view: show page on Awesound

010 - Last Week in Review Jan 17, 2016

Show notes

You Will Hear:

- A Big Thank You from Me

- Where We Are With the Show

- Next Week's Schedule

Connect:

tinyleaps.co

Click to view: show page on Awesound

009 - Decision Fatigue and the Power of Habit Jan 16, 2016

Show notes

In this episode we talk about decision fatigue and how we can combat by creating more habits. Don’t forget to pay attention to the road because you are now listening to Tiny Leaps, Big Changes

You Will Hear:

- How decision fatigue affects us

- Why we can't resist dessert

- How to incorporate habits into our lives

Book Recommendation:

Today’s book recommendation is the The Power of Habit by Charles Duhigg. I actually listened to the audio version of this book and it is phenomenal. The narrator has a great cadence and the topic really pulls you in. The power of habits shares a few different scenarios and how they would play out if the character incorporated a habit into their lives.

It’s not entirely about decision fatigue but I still think it is a valuable read on the topic.

If you’d like a free copy of this audio book you can get one by going to tinyleapsbook.com and signing up for a free trial of Audible.

You can cancel any time and keep the book so really there is nothing to lose? Check out tinyleapsbook.com and pick up your copy of the power of habit for free.

Resources:

lifehacker.com/5961601/what-the-research-on-habit-formation-reveals-about-willpower-and-how-you-can-apply-it-to-your-life

jamesclear.com/willpower-decision-fatigue

Links:

What the Research on Habit Formation Reveals

Decision Fatigue

Click to view: show page on Awesound

008 - How to Achieve Your Goals and Resolutions Jan 15, 2016

Show notes

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.

Book Recommendation:

Today’s book recommendation is the Obstacle is the Way by Ryan Holiday. The Obstacle is the way is a phenomenal look at stoic philosophy as it applies to the problems we face on a daily basis.

In context for today’s episode, the obstacle is the way teaches us that while the fear of failing at our goals may be holding us back, it is in this pain that we will experience the greatest growth.

You can pick up this book for about $15 on Amazon but why spend that $15 dollars when you can get the audio version of The Obstacle is the Way for free by going to tinyleapsbook.com and signing up for a free trial of Audible. You can cancel any time and keep the book so what have you got to lose? Check out tinyleapsbook.com and pick up your copy of the Obstacle is the Way for free.

Connect:

tinyleaps.co

Resources:

psychologytoday.com/blog/wired-success/201407/why-goal-setting-doesnt-work

lifehack.org/articles/featured/the-science-of-setting-goals.html

Links:

Tiny Leaps

The Science of Setting Goals

Why Goal Setting Doesn't Work

Click to view: show page on Awesound

007 - Why You Should Embrace Failure and Disappointment Jan 14, 2016

Show notes

In this episode we talk about failure and why we all try so hard to avoid it even though it’s the one thing that leads to success. It’s time to pull yourself out of that slump because you are now listening to Tiny Leaps, Big Changes.

You Will Hear:

- Why people avoid failure and disappointment.

- Why failure is a necessity in order to succeed

- How to deal with failure and make it a positive experience

Recommended Book:

Today’s recommendation is “The Obstacle is the Way” by Ryan Holiday. This is a phenomenal book on stoic philosophy and how to turn your deepest fears, failures, and challenging experiences into the engine that pushes you forward.

Connect:

tinyleaps.co

instagram.com/tinyleapsco

Resources:

dailymail.co.uk/sciencetech/article-3210651/Failure-really-good-Brain-scans-reveal-learn-mistakes-given-time.html

psychologytoday.com/blog/intense-emotions-and-strong-feelings/201111/expectation-disappointment-and-sadness

Links:

Why Failure is Good for the Brain

Intense Emotions and Strong Feelings

Click to view: show page on Awesound