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Tiny Leaps, Big Changes

English, Health / Medicine, 1 season, 971 episodes, 3 days, 5 hours, 57 minutes
About
Tiny Leaps, Big Changes is a personal development podcast focused on exploring the day-to-day behaviors we all engage in that determine the results we gain in our lives. Hosted by Gregg Clunis, the show shares simple strategies you can implement into your life to start moving the needle towards your biggest goals.
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Thank you | 889

Instagram: https://instagram.com/greggclunis TikTok: https://tiktok.com/@greggclunis
10/24/20238 minutes, 48 seconds
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Why you need to stop working | 888

Download the App: https://apps.apple.com/pk/app/tiny-leaps-healthier-together/id1661425845
10/3/20237 minutes, 42 seconds
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My secret to learning new skills quickly | 887

In this episode, I share how I went from finding coding intimidating to becoming a competent software engineer through consistent, repeated practice over 2 years. Download the App: https://apps.apple.com/my/app/tiny-leaps-healthier-together/id1661425845 Takeaways: Having a strong motivation helped me persist through the tough learning process Repeating behaviors reinforces neural pathways, making skills feel more natural All new skills feel clumsy and frustrating at first, but mastery comes through repetition To learn new skills, just start doing the thing - even if you're bad at first - and keep doing it Book Recommendation: https://www.amazon.com/Talent-Code-Greatness-Born-Grown/dp/055380684X
9/28/202312 minutes, 42 seconds
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You’ll NEVER really be productive without THIS | 886

Here’s the truth about productivity and many productivity techniques. YouTube: https://youtu.be/WC49JNIPaP4 Eduardo's book: https://www.penguinrandomhouse.com/books/671929/the-performance-paradox-by-eduardo-briceno/ Eduardo's website: https://briceno.com/ Flash Card App: https://quizlet.com/features/flashcards
9/21/202338 minutes, 26 seconds
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The secret to consistent improvement | 885

Pick up a copy of Eduardo's book The Performance Paradox by Eduardo Briceño: 9780593356906 | PenguinRandomHouse.com: Books
9/12/20234 minutes, 56 seconds
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The secret to eating healthier (feat Monica Reinagel) | 884

In this episode we talk to Monica Reinagel about the secret to eating healthier. NordVPN Monica's Challenge Change Academy Podcast Nutrition Diva Youtube
8/29/202312 minutes, 9 seconds
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Age is just a number (feat Mauro Guillén) | 883

Buy the book: The Perennials (macmillan.com) NordVPN: https://nordvpn.com/tlbc The Book: In today’s world, the acceleration of megatrends – increasing longevity and the explosion of technology among many others – are transforming life as we now know it. In The Perennials, bestselling author of 2030, Mauro Guillén unpacks a sweeping societal shift triggered by demographic and technological transformation. Guillén argues that outmoded terms like Boomers, Gen X, Millennials, and Gen Z have long been used to pigeonhole us into rigid categories and life stages, artificially preventing people from reaching their full potential. A new postgenerational workforce known as “perennials” – individuals who are not pitted against each other either by their age or experience – makes it possible to liberate scores of people from the constraints of the sequential model of life and level the playing field so that everyone has a chance at living a rewarding life. Guillén unveils how this generational revolution will impact young people just entering the workforce as well as those who are living and working longer. This multigenerational revolution is already happening and Mauro Guillén identifies the specific cultural, organizational and policy changes that need to be made in order to switch to a new template and usher in a new era of innovation powered by the perennials. The Guest: Mauro F. Guillén is one of the most original thinkers at the Wharton School, where he is Professor of Management and Vice Dean for the MBA for Executives Program. An expert on global market trends, he is a sought-after speaker and consultant. He combines his training as a sociologist at Yale and as a business economist in his native Spain to methodically identify and quantify the most promising opportunities at the intersection of demographic, economic, and technological developments. His online classes on Coursera and other platforms have attracted over 100,000 participants from around the world. He has won multiple teaching awards at Wharton, where his presentation on global market trends has become a permanent feature of over fifty executive education programs annually. He is the WSJ bestselling author of 2030: How Today's Biggest Trends Will Collide and Reshape the Future of Everything
8/23/202329 minutes, 10 seconds
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Manage your anxiety and take bigger risks (feat. Shelby Stanger) | 882

Will to Wild | Book by Shelby Stanger | Official Publisher Page | Simon & Schuster (simonandschuster.com) Shelby Stanger Grab your EXCLUSIVE NordVPN Deal by going to https://nordvpn.com/tlbc to get a Huge Discount off your NordVPN Plan + a Bonus Gift! It’s completely risk free with Nord’s 30 day money-back guarantee! that’s nordvpn.com/tlbc
8/16/202335 minutes, 35 seconds
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How to overcome perfectionism (feat. Thomas Curran) | 881

How to overcome procrastination Buy the book: The Perfection Trap: Embracing the Power of Good Enough: Curran, Thomas: 9781982149536: Amazon.com: Books The TED Talk: Our dangerous obsession with perfectionism is getting worse | Thomas Curran - YouTube
8/9/202353 minutes, 54 seconds
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Stop setting S.M.A.R.T goals. Do this instead

This is episode 880 of the Tiny Leaps, Big Changes podcast. Watch on YouTube Are you tired of setting S.M.A.R.T goals and not achieving them? Do you feel like every goal-setting video or podcast gives the same exact advice? If so, you are not alone. The truth is, S.M.A.R.T goals are not always effective because they do not consider context or situation. They rely exclusively on willpower and internal motivation to get you to take action, which is not always enough. Luckily, there is a better way. In this video, we introduce you to the Matthews Method, a new goal-setting process that considers social pressure and individual circumstances. Dr. Gail Matthews conducted a study on goal-setting in 2015 and found that the Matthews Method resulted in a 76% increase in goal achievement likelihood. That's right, 76%! By incorporating social pressure and individual circumstances, the Matthews Method makes it more likely that you select goals that you are capable of consistently pursuing. It also utilizes social pressure as an additional motivational tool rather than just willpower. The study conducted by Dr. Gail Matthews shows that this approach is incredibly effective. So, if you're tired of struggling to achieve your goals and want to try a new approach, watch this video and learn how to apply the Matthews Method to your own life. Join the conversation and share your thoughts in the comments below. And for more motivational content, check out episode 879 where we discuss how to get and stay motivated.
7/21/20237 minutes, 33 seconds
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You will NEVER get motivated until you face this

You will never get motivated until you face this one thing. Watch on YouTube: https://youtu.be/a9LmAy4dLo0
7/1/20237 minutes, 59 seconds
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878 - 4 tips to beat procrastination

YouTube TikTok Reels Gregg's YouTube Procrastination is a universal struggle that can hinder our productivity and progress. It's a frustrating habit that affects many aspects of our lives, from work to personal goals. However, in the podcast "Tiny Leaps, Big Changes" hosted by Gregg Clunis, listeners are provided with valuable insights and strategies to combat procrastination and enhance their productivity. Understanding Procrastination: In this episode, Gregg Clunis delves into the concept of procrastination, emphasizing the frustration it brings. He explores common reasons why people procrastinate, including a lack of engagement, confidence, energy, and support. By understanding the root causes, listeners can gain valuable insights into their own procrastination patterns. Ways to Get Organized: To overcome procrastination, organization is key. Gregg introduces several practical techniques to help listeners get organized and stay focused. The Eisenhower Box is a powerful tool for prioritization. By dividing tasks into four categories - Important and Urgent, Important but Not Urgent, Not Important but Urgent, and Not Important and Not Urgent - listeners gain clarity on what needs immediate attention and what can be delayed or eliminated. Time blocking is another effective strategy discussed in the podcast. By dividing the day into dedicated blocks of time for different tasks or categories, individuals can structure their schedules and eliminate distractions during those focused periods. Flexibility is essential in making this technique work for individual needs and preferences. The Pomodoro Technique provides a structured approach to working in focused bursts. By setting a timer for 25 minutes, working on a task, and then taking short breaks, individuals can maintain their focus and productivity throughout the day. This method helps break tasks into manageable increments and encourages sustained effort. The 2-Minute Rule is a simple yet impactful strategy that encourages immediate action. If a task takes less than 2 minutes to complete, it is advisable to tackle it right away. For tasks that require more time, committing to at least 2 minutes of work on them can help overcome the initial resistance to getting started. Behavioral Changes and Mindset Shifts: Beyond organizational techniques, the podcast explores the importance of behavioral changes and mindset shifts in combating procrastination. Gregg emphasizes the significance of a healthy routine and environment, as they play a vital role in fostering productivity. Establishing positive habits and creating an environment conducive to focus and concentration can greatly enhance productivity levels. Changing how we view tasks and time is another crucial mindset shift. Rather than aiming for perfection, focusing on progress and embracing the idea that imperfect action is better than no action can help overcome the fear of failure and perfectionism that often contribute to procrastination. The podcast also highlights the role of rewards and positive reinforcement in behavior change. Celebrating small wins and acknowledging accomplishments can help maintain motivation and create positive momentum towards overcoming procrastination.
6/19/202319 minutes, 10 seconds
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877 - The secret to self-control

YouTube: https://youtu.be/tGgduo5D4R0 Instagram: https://instagram.com/tinyleaps 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.
6/5/202313 minutes, 37 seconds
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876 - Decoding your bad habits

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.
5/30/202318 minutes, 14 seconds
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875 - The Power of Getting Started (feat. Taly Matiteyahu)

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.
5/15/202329 minutes, 35 seconds
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874 - Sharing your story (why we all need to)

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.
5/9/202312 minutes, 10 seconds
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873 - How to avoid burnout

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.
5/1/202320 minutes, 24 seconds
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872 - How to focus when you want to do everything

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.
4/27/20238 minutes, 55 seconds
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871 - You don't need to change

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.
4/24/20239 minutes, 30 seconds
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870 - Stop trying to be productive

When you hear the word "productivity," you might think of getting as much done as possible in the least amount of time. Is this really the best way to work though? Grinding away at an endless list approach really the most effective way to work? I don't think it is and I don't think you do either. There's a better way, it's called being effective and I think it's worth better understanding the differences between productivity and effectiveness. Resources: Frederick Taylor and Scientific Management - Understanding Taylorism and Early Management Theory (mindtools.com) Criticism of Scientific Management (managementstudyguide.com)
4/20/202317 minutes, 43 seconds
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869 - The balance of power between capital and labor

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.
4/12/202317 minutes, 58 seconds
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868 - Why we need universal health insurance

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
4/10/202318 minutes, 40 seconds
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867 - Finding your passion in a capitalist world

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.
4/5/202312 minutes, 56 seconds
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Where I've been...

Is anyone even still here?
4/3/202316 minutes, 40 seconds
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866 - Hack your motivation

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. Take the survey: https://tlbc.co/survey YouTube: https://youtube.com/@tinyleaps TikTok: https://tiktok.com/@tinyleaps Instagram: https://instagram.com/tinyleaps
1/30/202314 minutes, 8 seconds
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865 - Some thoughts on finding your why

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”. Take the survey: https://tlbc.co/survey Instagram: https://instagram.com/tinyleaps TikTok: https://tiktok.com/@tinyleaps YouTube: https://youtube.com/@tinyleaps
1/27/20237 minutes, 56 seconds
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864 - Meditation 101: A Beginner's Guide

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
1/24/202316 minutes, 51 seconds
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863 - The End of Bias Pt 2 (feat Jessica Nordell)

I'm going to tell you a story. It's not a true story, it's not even based on any specific person that I know, but it's the type of story that happens all the time. Maybe it's even happened to you or someone you know. This is the story of Jane. Jane had always dreamed of becoming a lawyer. Growing up in a low-income neighborhood, Jane had to work hard to overcome the many obstacles in her way. She was an excellent student and graduated from high school with top grades and even attended a good college and received her law degree with honors. But...she ran into a problem. Despite her impressive credentials, Jane struggled to find a job. She applied to law firm after law firm after law firm and sat for several interviews, but was always passed over for the job. She couldn't figure out why and now that the student loan payments were due, she had a lot of external pressure influencing her decisions. Jane couldn't understand why she wasn't getting hired, especially since she had done everything right, so she decided to take a job working the front desk at a law firm. After all, she had bills to pay...and as long as she got in the door, she was confident she could get the job she wanted. But that didn't happen either. Jane watched as lawyer after lawyer was brought in and hired...mean while she hadn't even been considered for those roles. And eventually...the frustration and sense of failure started to build. We won't finish Jane's story because...well, it's kind of all of our stories. Factors we cant control such as gender expression, sexuality, race, and other socioeconomic have a unique ability to limit the list of potential opportunities that come our way. And it's time that we learn about it...and not only that, but learn how to end it. So get excited, because this is Tiny Leaps, Big Changes. My guest today is Jessica Nordell. Jessica Nordell is a science writer, award-winning author, and speaker known for blending rigorous science with compassionate humanity. Her first book, The End of Bias: A Beginning, won the Nautilus Award and was shortlisted for the Columbia Journalism/Lukas Prize for Excellence in Nonfiction, the NYPL Bernstein Book Award for Excellence in Journalism, the Royal Society Science Book Prize, and the National Association of Science Writers Book Prize. The End of Bias was also named a Best Book of the Year by the World Economic Forum, Greater Good, AARP, and Inc. and is currently being used by organizations from newsrooms to NBA teams to healthcare organizations to solve some of their biggest cultural challenges. This is the first of a two part conversation on bias so, if you are interested in this topic, be sure to tune in tomorrow to catch the 2nd part. Instagram: https://instagram.com/tinyleaps The End of Bias: Website Who We Are To Each Other: https://jessicanordell.substack.com/
1/13/202321 minutes, 53 seconds
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862 - The End of Bias Pt 1 (feat Jessica Nordell)

Here's a question...when was the last time you considered your unconcious biases? Have you ever? It's okay if not..most of us haven't. But here's something interesting to note..whether we take the time to examine them or not...they do affect us. Every single day. Maybe in small ways, getting passed over for a promotion, being spoken down to by your peers, or...in the case of my guest today...getting your work overlooked. Or maybe you've been the perpetrator. Choosing the cross the street at night when you see a person of color coming towards you. Or subconsciously discounting what a female colleague has to say. No matter how it affects you...it does affect you. And it can cause huge problems in your life and in larger society. That's why for the next 2 episodes, we're going to take about how to end it. And the answer? Well...you already know the answer...because this is Tiny Leaps, Big Changes. My guest today is Jessica Nordell. Jessica Nordell is a science writer, award-winning author, and speaker known for blending rigorous science with compassionate humanity. Her first book, The End of Bias: A Beginning, won the Nautilus Award and was shortlisted for the Columbia Journalism/Lukas Prize for Excellence in Nonfiction, the NYPL Bernstein Book Award for Excellence in Journalism, the Royal Society Science Book Prize, and the National Association of Science Writers Book Prize. The End of Bias was also named a Best Book of the Year by the World Economic Forum, Greater Good, AARP, and Inc. and is currently being used by organizations from newsrooms to NBA teams to healthcare organizations to solve some of their biggest cultural challenges. This is the first of a two part conversation on bias so, if you are interested in this topic, be sure to tune in tomorrow to catch the 2nd part. Instagram: https://instagram.com/tinyleaps The End of Bias: Website Who We Are To Each Other: https://jessicanordell.substack.com/
1/11/202327 minutes, 35 seconds
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861 - How to Take Control of Your Life

Instagram: https://instagram.com/tinyleaps With the start of a new year, many of us set big goals and try to focus on specific things in an effort to feel in control of our lives. While habits, routines, and life hacks can be helpful in achieving these goals, they are not enough to truly create lasting change. In this episode, we will explore the concept of the Fresh Start Effect and the importance of identifying an outcome and working towards it with direction in order to gain a sense of control in our lives. We will also discuss the challenges of maintaining motivation and offer strategies for making lasting change. In this episode: The Fresh Start Effect - a phenomenon where people are more likely to try to create change in their lives around predetermined moments Why habits, routines, and life hacks are not enough to create lasting change and a sense of control in one's life The key to creating a sense of control is to identify an outcome and work towards it with direction How motivation, often felt at the beginning of a new year, can fade over time Strategies for maintaining motivation and making lasting change
1/9/202312 minutes, 37 seconds
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860 - "I don't have the time..."

In this episode we get real about the question of having enough time... Instagram: https://instagram.com/tinyleaps
12/28/202215 minutes, 50 seconds
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859 - Self-Care 101: A Beginner's Guide

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
12/14/202214 minutes, 10 seconds
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858 - How do we end racism?

Stats about racism In the U.S., as of 2019, 65% of those surveyed in a Pew Research study believe it's more acceptable to express racist or racially insensitive views 59% of white republicans and republican leaning people believe that slavery has had not much or no effect on black people in society today And 77% of white republican and republican leaning people believe the biggest problem with racism is seeing racism where it does not exist The Sum of Us by Heather McGhee In The Sum of Us, Heather McGhee explores the history of racism in America and offers solutions for building an inclusive society. McGhee begins by recounting how America was founded on principles of racial inequality, which have been perpetuated through policies and cultural norms. She argues that racism has always been used to divide and conquer the American people, and that it benefits no one in the long run. Resources: https://www.medicalnewstoday.com/articles/effects-of-racism#adults https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4580597/ https://scholarworks.sjsu.edu/cgi/viewcontent.cgi?article=1000&context=elementary_ed_pub https://www.pewresearch.org/social-trends/2019/04/09/race-in-america-2019/ The Sum of Us https://www.amazon.com/Sum-Us-Everyone-Prosper-Together/dp/0525509569
12/5/202218 minutes, 54 seconds
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857 - Unbreaking Culture

Idea: In order to shift a collective culture that reinforces unconscious bias across the board, we surprisingly may need to place a larger spotlight on our individual differences within communities. The End of Bias: A Beginning (Jessica Nordell) These passages are from Chapter 10: Unbreaking Culture Passages: Transforming the minds, hearts, and habits of individuals i one way to change bias. Another, as we’ve seen, is to change processes, structures, and the culture of organizations. The two, of course, are intertwined: individuals create the processes, structures, and organizational culture, and these in turn shape individuals’ thoughts and actions. But we are also the product of our larger culture – the broader environment in which we live. Change can additionally begin from this third starting point. In a set of experiments by Abdelatif Er-Rafiy and Markus Brauer, researchers created large posters with photographs of people of Arab origin. The posters had the person’s name, age, and a distinct personality trait such as “Optimistic” or “Stingy”. Finally, each poster had the words “What makes us the same is that we are all different” as part of the campaign. Researcher’s then measured an individual’s unconscious bias towards people of Arab origin after seeing the posters and found that they acted in a less biased way. Jessica goes on the highlight that the findings suggest that unconscious bias towards racial, cultural, or ethnic groups require one to view those groups as one body over which one can apply their beliefs or view. The idea of “all black people are…” or “every Muslim is…”. But when the idea of individuals within these groups are highlighted, it becomes more difficult to make sweeping assumptions about the whole group. This is Interesting Because: One would assume that the key to shifting cultural bias would be to help people recognize their connection to a larger collective. The idea being that if we can each understand that our actions and thoughts and feelings play a real role in the larger society we live in and can affect things in major ways, that we’d find it easier to act with others in mind. This study actually shows the opposite, that by showing people that this group and that group are made up for individuals each with unique characteristics, it makes it harder to cast assumptions in the first place. It also means that, while I still believe that capitalism as a system is one that places far too much weight on the idea of you as an individual, so much so that it disconnects you and your role from the society you live in, the idea of individualism as a whole is incredibly valuable and has it’s role to play.
11/17/202214 minutes, 9 seconds
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856 - How to Fix Productivity

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
11/3/20228 minutes, 59 seconds
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855 - The Cult of Entrepreneurship

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
10/20/202222 minutes, 51 seconds
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What do you take for granted? | a TLBC virtual event

Download the app: https://connectwithspark.com/tlbc
10/12/20222 minutes, 57 seconds
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854 - Your idea of success is wrong

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
10/6/202212 minutes, 13 seconds
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853 - How to Get a Better Job

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
9/28/202210 minutes, 28 seconds
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How to Avoid Overwhelm (Jan 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
9/22/202218 minutes, 9 seconds
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852 - Dealing with Rejection

In this episode, we talk about how to deal with rejection. YouTube: https://youtu.be/qyKjEdV43H4
9/15/202211 minutes, 51 seconds
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851 - The Abuse of Quiet Firing

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
9/8/202214 minutes, 17 seconds
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850 - The Dark Side of Productivity

Wisecrack Video: https://youtu.be/6Z49g-A2AQI YouTube: https://youtu.be/yVJPAdQ0neU
9/6/202214 minutes, 25 seconds
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849 - Student Loan Forgiveness

In this episode, I talk about President Biden's recent announcement of student loan forgiveness. YouTube: https://youtu.be/NdDzV_hpdts
9/1/202213 minutes, 31 seconds
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848 - Get Better at Communication

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
8/30/20226 minutes, 46 seconds
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847 - A Better Way to Track Your Fitness (ft Raffi Chilingaryan)

Learn more about Steddy: https://steddy.app.link/tlbc Email me: [email protected]
8/25/202214 minutes, 26 seconds
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846 - 3 Things to Avoid

In this video, I share 3 things you need to avoid in your personal development journey. YouTube: https://youtu.be/W4nJByrgNMg
8/23/20229 minutes, 49 seconds
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845 - What Not to Do

YouTube: https://youtu.be/j6exIbn3-Dg Coaching: https://tlbc.co/coach
8/17/20229 minutes, 38 seconds
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844 - Mindfulness Meditation

Watch on Youtube: https://youtu.be/KkuUnmt7IOg Get a Coach: https://tlbc.co/coach
8/15/202210 minutes, 22 seconds
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843 - Don't Stop

Watch on YouTube: https://youtu.be/dFvaf_zuCkQ
8/12/20229 minutes, 47 seconds
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842 - Habit Replacement

Watch on YouTube: https://youtu.be/KznGNnL7wBo
8/10/20229 minutes, 40 seconds
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841 - Must, Should, Want

In this episode, we look at the must, should, want system for organizing and prioritizing tasks.  Watch on YouTube: https://youtu.be/RUGkBjsq01g
8/8/20228 minutes, 3 seconds
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840 - The Importance of Why (Excerpts From The Book)

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
8/1/202214 minutes, 31 seconds
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839 - Begin Boldly (feat. Christie Hunter Arscott)

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
7/28/202221 minutes, 29 seconds
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838 - How to Take Strategic Risks (feat. Christie Hunter Arscott)

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
7/26/202220 minutes, 59 seconds
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837 - How Can We Fix Gender Equity? (feat. Christie Hunter Arscott)

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
7/25/202217 minutes, 7 seconds
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836 - This is A Game You Can't Win

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
7/21/202214 minutes, 36 seconds
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835 - A Simple Approach to Saving More Money

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/
7/20/202215 minutes, 8 seconds
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Are you going back to school or in grad school?

https://tlbc.co/schedule
7/20/20221 minute, 26 seconds
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834 - Productivity & Personality Types

YouTube: https://youtu.be/DKnJcUaZtfI Article: https://medium.com/taking-note/introvert-or-extrovert-heres-how-to-boost-your-productivity-94fce2d1c39
7/19/202217 minutes, 35 seconds
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833 - A Weird Trick | Tiny Tips

In this episode, we talk about the zeigarnik effect YouTube: https://youtu.be/lLme2reBEfc Article: https://www.verywellmind.com/zeigarnik-effect-memory-overview-4175150
7/18/202210 minutes, 9 seconds
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832 - How to Make Life Easier

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
7/15/202210 minutes, 14 seconds
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831 - Easier is Better (Debunking Jim Rohn)

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. 
7/14/202212 minutes, 30 seconds
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830 - Should You Hire a Coach? (feat. Devon Brooks)

Devon's Instagram: https://www.instagram.com/devsdevelopment Sphere: https://sphere.guide/ YouTube: https://youtu.be/Xsr1K5mY3kc
7/13/202217 minutes, 20 seconds
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829 - Is Coaching Worth It? (feat. Devon Brooks)

Devon's Instagram: https://www.instagram.com/devsdevelopment Sphere: https://sphere.guide/ Text "Start" to 910-407-1979 YouTube: https://youtu.be/VU2BgbCfL00
7/12/202215 minutes, 34 seconds
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828 - Why Coaching is Broken (feat. Devon Brooks)

Devon's Instagram: https://www.instagram.com/devsdevelopment Sphere: https://sphere.guide/ Text "Start" to 910-407-1979 YouTube: https://youtu.be/pfqsRxeUt00
7/11/202219 minutes, 36 seconds
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827 - The 7 Fs (feat Lynn Rae)

Connect with Lynn: [email protected] YouTube: https://youtu.be/7zSRQkN_Jck
7/9/202211 minutes, 25 seconds
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826 - Navigating Bipolar Disorder (feat. Lynn Rae)

Connect with Lynn: [email protected] YouTube: https://youtu.be/KHptwBJ11Ew Text "Routine" to 910-407-1979
7/7/202213 minutes, 57 seconds
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825 - Self Care vs Self Help

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
7/5/202211 minutes, 33 seconds
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824 - How to Build a Morning Routine

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/
7/5/202215 minutes, 4 seconds
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823 - 9 Self-Care Tips

YouTube: https://youtu.be/6iwI909uwRk Wim Hoff: https://www.wimhofmethod.com/breathing-exercises
7/1/202217 minutes, 55 seconds
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822 - Life Design and Roe v Wade

In this episode, we talk about abortion rights.  YouTube: https://youtu.be/Pof-RXBalSA
6/29/202214 minutes, 19 seconds
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821 - Intrinsic vs Extrinsic Motivation (Motivation 101)

YouTube: https://youtu.be/UOXg8xt8W_U Submit Your Response: https://tlbc.co/submit
6/28/202210 minutes, 46 seconds
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820 - RFA: How do you practice self-care?

Submit your responses: https://tlbc.co/submit YouTube: https://www.youtube.com/channel/UC0UZNi0KDMMTPLBx4iI_1ew
6/27/20224 minutes, 47 seconds
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819 - Personal Development is Broken (Here's the Solution)

YouTube:  https://youtu.be/kygsYkrWtlg
6/21/202214 minutes, 3 seconds
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818 - TDODAR: A decision making model

YouTube: https://youtu.be/xW0q-qPAzyY
6/20/202210 minutes, 7 seconds
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817 - The Truth About Habit Building

YouTube: https://youtu.be/QGs40_Wp2fc Appliance Educators Podcast: https://www.youtube.com/channel/UCy3n6GUjB5dB9nr1oqvf2Hg
6/16/20229 minutes, 25 seconds
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816 - 3 Tiny Leaps That Will Change Your Life

Passion Freebie: https://tlbc.co/passion YouTube: https://www.youtube.com/channel/UC0UZNi0KDMMTPLBx4iI_1ew
6/15/202210 minutes, 59 seconds
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815 - Two Steps to Find Happiness

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
6/14/202213 minutes, 53 seconds
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814 - How to Find Your Passion

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
6/13/202214 minutes, 7 seconds
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813 - One Habit That Will Change Your Life

In this episode, we look at 2 linchpin habits that can change the rest of your life. https://www.youtube.com/channel/UC0UZNi0KDMMTPLBx4iI_1ew/
6/9/202212 minutes, 46 seconds
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812 - Build Habits Easier With This Strategy

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
6/8/202211 minutes, 34 seconds
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811 - 4 Easy Ways to Get Motivated

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
6/7/202212 minutes, 12 seconds
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810 - Motivation 101: Promotion vs Prevention

In this episode, we look at two different types of motivation - promotion & prevention.  YouTube: https://www.youtube.com/channel/UC0UZNi0KDMMTPLBx4iI_1ew
6/6/202211 minutes, 35 seconds
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809 - 3 Unique Ways to Practice Meditation

In this episode, we look at some unique approaches to meditation. 
6/3/202211 minutes, 43 seconds
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808 - What the [Expletive] is FOAM?

YouTube: https://www.youtube.com/channel/UC0UZNi0KDMMTPLBx4iI_1ew Better Help: https://betterhelp.com/tinyleaps
6/2/202214 minutes, 31 seconds
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807 - The Behavior Difficulty Scale

YouTube: https://www.youtube.com/channel/UC0UZNi0KDMMTPLBx4iI_1ew Coldest: https://coldest.com | TINYLEAPS
6/1/202214 minutes, 12 seconds
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806 - How to Improve Decision Making

YouTube: https://www.youtube.com/channel/UC0UZNi0KDMMTPLBx4iI_1ew
5/31/202210 minutes, 58 seconds
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805 - How Bias Holds You Back

YouTube: https://www.youtube.com/channel/UC0UZNi0KDMMTPLBx4iI_1ew Better Help: https://betterhelp.com/tinyleaps Happy Healthy Human: https://anchor.fm/paul-levitin
5/30/202218 minutes, 48 seconds
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804 - How to Say No

Try Better Help: https://betterhelp.com/tinyleaps Happy Healthy Human: https://anchor.fm/paul-levitin
5/26/202219 minutes, 47 seconds
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803 - Stop Chasing Success

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/
5/19/202212 minutes, 59 seconds
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802 - How to Get Back Into It

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
5/12/202221 minutes, 57 seconds
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801 - You Are Not Special

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...
5/5/202213 minutes, 9 seconds
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Repost: 301 - How to Ask for Help

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
4/22/202216 minutes, 26 seconds
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Repost: 211 - 4 Obstacles You'll Face When Trying to Be Productive

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/
4/20/202217 minutes, 10 seconds
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Repost: 102 - Do the Work, Forget Everything Else

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
4/15/202213 minutes, 8 seconds
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Repost: 101 - You Are Not Your Circumstances

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
4/14/202216 minutes, 3 seconds
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800 - How to Stay Consistent

Thank you! 
4/8/202223 minutes, 14 seconds
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799 - How to Hack Your Motivation

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
4/6/202219 minutes, 27 seconds
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798 - How Dopamine Works

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
4/4/202214 minutes, 30 seconds
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797 - How to Change Behavior

Mindfulness For Beginners Join the Community
3/29/202212 minutes, 48 seconds
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796 - 3 Simple Productivity Hacks

Huberman Labs Podcast: https://www.youtube.com/watch?v=Wcs2PFz5q6g  Pomodoro Timer: https://pomofocus.io/
3/26/202215 minutes, 14 seconds
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795 - Time Management Doesn't Work

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/
3/23/202212 minutes, 40 seconds
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794 - How Motivation Works Pt 2. (feat. Ayelet Fishbach)

Get the Book: https://www.hachettebookgroup.com/titles/ayelet-fishbach/get-it-done/9780316538350/
3/17/202224 minutes, 38 seconds
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793 - How Motivation Works Pt 1. (feat. Ayelet Fishbach)

Get the Book: https://www.hachettebookgroup.com/titles/ayelet-fishbach/get-it-done/9780316538350/
3/17/202227 minutes, 11 seconds
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792 - How Visualization Works

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?
3/9/202221 minutes, 32 seconds
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791 - The Secret to Consistency With Habits

Try Munkpack Mindfulness for Beginners Podcast Huberman Labs Podcast TLBC Community
3/2/202219 minutes, 26 seconds
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790 - The Danger of Streaks

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
2/23/202218 minutes, 35 seconds
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789 - How to Change Pt 2 (feat. Katy Milkman)

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
2/17/202219 minutes, 17 seconds
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788 - How to Change Pt 1 (feat. Katy Milkman)

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
2/15/202226 minutes, 29 seconds
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787 - Building Habits

Decoding Success: https://podcasts.apple.com/us/podcast/decoding-success-with-matt-lebris/id1445498264 The App: https://tlbc.co/links
2/9/202213 minutes
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786 - Stop Celebrating Your Wins! (sort of)

Wake Me Up Podcast: http://www.wakemeuppodcast.com/ Upward App: https://tlbc.co/links Join The Group: https://tlbc.co/community
1/31/20229 minutes, 43 seconds
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785 - How to Set a Good Goal

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
1/25/202213 minutes, 31 seconds
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784 - Recovering From The Pandemic

Download The App: https://tlbc.co/upward-ios Join The Group: https://tlbc.co/community
1/19/202211 minutes, 7 seconds
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783 - How to Avoid Overwhelm

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
1/10/202217 minutes, 27 seconds
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782 - A Strong Start to the Year

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/
1/4/202215 minutes, 24 seconds
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Get an accountability partner in 2022

Download The App: https://tlbc.co/upward-ios
1/1/20228 minutes, 59 seconds
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781 - Mental Health Advice for New Years

Better Help: https://betterhelp.com/tinyleaps Community: https://tlbc.co/community
12/27/202116 minutes, 31 seconds
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780 - How to Improve Decision Making

Blinkist: https://blinkist.com/tinyleaps Community: https://tlbc.co/community Resources: https://gretchenrubin.com/podcasts/
12/23/202114 minutes, 23 seconds
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779 - Breathing Techniques for Panic Attacks

Green Chef: https://greenchef.com/tinyleaps10 Community: https://tlbc.co/community Resources: https://www.himalayanyogainstitute.com/9-yogic-breathing-practices-mind-body-balance-healing/
12/21/202115 minutes, 5 seconds
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778 - You Deserve To Rest

Sponsor: https://www.pushkin.fm/show/slight-change-of-plans/ My App: https://upward.so The Community: https://tlbc.co/community
12/17/202111 minutes, 36 seconds
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777 - Self-Help Books Won't Work

Sponsor: https://blinkist.com/tinyleaps My App: https://upward.so The Community: https://tlbc.co/community
12/13/202114 minutes, 29 seconds
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776 - Getting Back to the Gym Pt 1

In this episode, we talk about my journey getting back into the gym.  Green Chef: http://greenchef.com/tinyleaps10 Upward: https://upward.so
12/8/202121 minutes, 12 seconds
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775 - How to Choose a Therapist (feat. Heather Parady)

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.”
12/7/202116 minutes, 38 seconds
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774 - How to Learn Faster Pt 2

In this episode, we look at a process for learning faster. Sponsor: http://blinkist.com/tinyleaps
12/3/202121 minutes, 8 seconds
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773 - How to Learn Faster Pt 1

In this episode, we look at a process for learning faster.  Sponsor: http://blinkist.com/tinyleaps
12/2/202116 minutes, 25 seconds
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772 - Mental Health Matters In 2022

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
11/30/202115 minutes, 8 seconds
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HB: How to Pursue Happiness without “Toxic Positivity”

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/
11/26/202113 minutes, 39 seconds
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HB: A Unique Way to Find Answers to Your Questions

If you are searching for answers to a complex problem, or just need some honest feedback about your situation, this tip is simple...but will blow your mind... Join our Community! https://tlbc.co/community Instagram: http://instagram.com/happybrainfm Heather's Instagram: https://www.instagram.com/heatherparady/ Website: http://tlbc.co/happy-brain RESOURCES: https://en.wikipedia.org/wiki/Frequency_illusion https://www.amazon.com/Think-Grow-Rich-Landmark-Bestseller/dp/1585424331 https://tlbc.co/
11/24/202116 minutes, 7 seconds
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771 - Using a SWOT Analysis

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
11/20/202112 minutes, 45 seconds
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770 - Digging Out Of The Hole

In this episode, we get real and talk about how to get yourself out of the hole.
11/19/202116 minutes, 33 seconds
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769 - How to Get Started

In this episode, we look at the fresh start effect and how to get started.  The Aubrey Marcus Podcast: https://kite.link/amptlbcm2
11/17/202112 minutes, 25 seconds
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768 - How to Get Things Done

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
11/16/202113 minutes, 48 seconds
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Eric Adams (NYC Mayor Elect) Pt 2.

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
11/12/202124 minutes, 58 seconds
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Eric Adams (NYC Mayor Elect) Pt 1.

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. Join the community: https://tlbc.co/community
11/11/202123 minutes, 39 seconds
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767 - Happiness Isn’t a Destination

In this episode, we talk about why you need to take time to recognize your wins.  Join the community: https://tlbc.co/discord
11/3/202113 minutes, 19 seconds
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766 - Get More Done: The Eisenhower Matrix

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
11/2/202110 minutes, 55 seconds
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765 - Personal Development Is Broken

In this episode, we talk about why personal development is broken. Join the discord: https://tlbc.co/community
11/1/20219 minutes, 57 seconds
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764 - Clarity is Overwhelming

In this episode, we talk about how clarity can be incredibly overwhelming. Join the discord: https://tlbc.co/community
10/28/20219 minutes, 20 seconds
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763 - Celebrate The Opportunities

In this episode, we talk about why you should celebrate opportunities. Even when they don't work out.  Join the discord: https://tlbc.co/community
10/26/20217 minutes, 24 seconds
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762 - Changes to Tiny Leaps

In this episode, we discuss some changes coming to the show this week.  Join the community: https://tlbc.co/community
10/25/202111 minutes, 29 seconds
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HB: Cultivate Meaningful Relationships

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/
10/24/202114 minutes, 55 seconds
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HB: Personal Development Burnout

Ever get bored with personal development? Feel guilty because you don't always "do all the things?" Well, we got somethin' to tell ya... Join our Community! https://tlbc.co/community Instagram: http://instagram.com/happybrainfm Heather's Instagram: https://www.instagram.com/heatherparady/ Website: http://tlbc.co/happy-brain RESOURCES: Article Gregg Referenced: https://www.linkedin.com/posts/luke-depron-performance-coach-0755a238_mensfitness-weightloss-performancecoach-activity-6844402781529485313-oJBv https://www.idealist.org/en/careers/self-improvement-fatigue https://tlbc.co/
10/23/202110 minutes, 5 seconds
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761 - Taking Action vs Preparation

Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join In this episode, we go a bit deeper into why you should “stop thinking”. Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis. Join us in a conversation where we clarify what I meant when I said to “stop thinking”. Key Takeaways: You shouldn’t take immediate action. Foundational work needs to be done before you completely jump in. Recognize where you are in the process and take smart actions that will lead you in the right direction. Small steps lead to big changes. “That doesn’t mean jumping off the cliff, that means learning how to build the parachute”. Sponsored By: Join the community: https://tlbc.co/community Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Instagram: http://instagram.com/tinyleaps Twitter: http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes
10/22/202114 minutes, 11 seconds
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760 - Are You, You?

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 Website: http://tlbc.co/tiny-leaps-big-changes
10/21/202114 minutes, 26 seconds
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759 - Own The Pressure

Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join In this episode, we talk about why you need to own the pressure. Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis. Join us in a conversation where we discuss why you should own the pressure you face and how it can actually improve your life. Key Takeaways: The pressure that we feel can be overwhelming. The pressure you feel is actually an indication you are moving in the right direction. Own the pressure by changing the way you think about it. Have the expectation that it will be hard, painful, and you are probably going to fail. The pressure will make you stronger. Sponsor: Blinkist: http://blinkist.com/tinyleaps Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Instagram: http://instagram.com/tinyleaps Twitter: http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes
10/20/202115 minutes, 45 seconds
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758 - You Can’t Control Change

Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join 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.
10/19/202112 minutes, 10 seconds
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757 - Stop Thinking

Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join 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 Website: http://tlbc.co/tiny-leaps-big-changes
10/18/202113 minutes, 50 seconds
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756 - You Can Do This

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
10/12/202116 minutes, 13 seconds
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755 - Struggling With Weightloss

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
10/7/202123 minutes, 8 seconds
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754 - The Need to Connect

Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join In this episode, we look at the need to connect. Get excited, because this is Tiny Leaps, Big Changes. Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis. Join us in a raw and vulnerable conversation with Gregg about his personal experience with connections along with helpful tips you can use to form new connections. Key Takeaways: There is a fundamental need for human connection. Technology and the global pandemic has made it difficult to form new connections. By keeping in touch with friends and colleagues online you miss the day to day moments. Online connections can be a perpetual cycle of catching up. There is some mutual context for forming connections. Mutual contexts make it easier to connect with others. These can be school, work, or extracurricular activities. Even though it is going to be painful and frustrating, you must keep putting in effort to form connections because eventually you will find your people. Sponsor: Join our Community! https://tlbc.co/community Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Instagram: http://instagram.com/tinyleaps Twitter: http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes
10/5/202122 minutes, 12 seconds
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753 - What is Your Vision?

Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join In this episode, we talk about why you need a vision. Get excited, because this is Tiny Leaps, Big Changes. Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis. Join us in a discussion about why you should create a vision and how you can create one that aligns with your life goals. Key Takeaways: A vision is the larger outcome you want to create. A vision will change and you should be flexible with it. Creating a vision will make it easier for you to set goals. A vision gives you a sense of control over your life. There are two key questions to ask yourself when creating your vision. What kind of life do you want? How do you want your life to look? Sponsored By: Try Quince: https://onequince.com | TINY10 Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Instagram: http://instagram.com/tinyleaps Twitter: http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes
9/29/202118 minutes, 11 seconds
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752 - Stop Asking for Permission

Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join In this episode, we talk about why you need to stop asking for permission. Get excited, because this is Tiny Leaps, Big Changes. Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis. Join us in a discussion about why you should stop asking for permission and how you can start improving your life. Key Takeaways: When deciding to do something you either go and start doing the thing immediately or you consult people. Feedback is good, but the timing of the feedback is important. We ask people for feedback to validate our thoughts. Most times we begin to overanalyze and stop moving forward with whatever it was we were working on. To avoid asking for permission, jump right in and start immediately. Just start taking action that moves you towards the thing. The more things you start the more successes you will have. Sponsored By: Try Quince: https://onequince.com | TINY10 Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Instagram: http://instagram.com/tinyleaps Twitter: http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes
9/27/202114 minutes, 42 seconds
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751 - Say Yes

Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join In this episode, we talk about why you should say yes. Get excited, because this is Tiny Leaps, Big Changes. Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis. Join us in a discussion about the value in saying yes and how you can start making choices to better your future self. Key Takeaways: Your life is a complex web of yes and no answers that got you to where you are today. There are external circumstances we can’t control. Our lives are a result of things we don’t remember saying yes or no to. Start dreaming, vision boarding, and manifesting the life that you want. Take action that pushes you in the direction you want to go. Make the choice to choose where you want to end up. Sponsored By: Try Quince: https://onequince.com | TINY10 Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Instagram: http://instagram.com/tinyleaps Twitter: http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes
9/24/202112 minutes, 57 seconds
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750 - You Are Your Best You

Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join In this episode, we look at why you are your best you. Get excited, because this is Tiny Leaps, Big Changes. Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis. Join us in a discussion about what being your best self means and why who you are now and who you are in the future is always going to be your best self. Key Takeaways From This Episode: This phrase is central to personal development. Striving to be your best self is an endless chase. The goal line is continuously pushed further and further which leads to endless disappointment. Once one goal is achieved, people often forget to enjoy their accomplishment. They are already looking forward to what they want to achieve next. Humans have flaws, and no version of you will ever be flawless. Accept who you are now and everything will feel like an accomplishment. Who you are now will always be you. Sponsored By: Blinkist: http://blinkist.com/tinyleaps Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Instagram: http://instagram.com/tinyleaps Twitter: http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes
9/22/202111 minutes, 15 seconds
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749 - The Truth About Perfectionism

Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join In this episode, I share the truth about perfectionism. Get excited, because this is Tiny Leaps, Big Changes. Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis. Join us in a conversation about what perfectionism is, how it may present itself, the positives and negatives about it, and how you can find the perfect balance of it. According to Wikipedia, “Perfectionism, in psychology, is a broad personality style characterized by a person's concern with striving for flawlessness and perfection and is accompanied by critical self-evaluations and concerns regarding others' evaluations”. “The general population contains approximately 30% perfectionists, the percentage of perfectionists among the gifted population is close to 80%” according to Masslive.com. Key Takeaways From This Episode: Perfectionism can be seen as either a really good or really bad thing. You need both sides of perfectionism to make things happen consistently. The perfectionist trait has increased since the 1980’s. Being a perfectionist can be someone who has an unrelenting drive for creating the very best. They can also be seen as not putting things out because there are too many details that hold them back. Bottom line: A perfectionist is afraid of putting themselves out there. They don’t like giving up control. You need feedback from others because you can’t build perfect on your own. Sponsored By: Try Quince: https://onequince.com | TINY10 Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Instagram: http://instagram.com/tinyleaps Twitter: http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes Readings: Perfectionism Is Increasing Over Time (apa.org) Perfectionism (psychology) - Wikipedia Real Learning: Meet the Perfectionists - masslive.com
9/20/202116 minutes, 5 seconds
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748 - One Simple Productivity Tip

Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join In this episode, I share a simple productivity tip worth trying.  Get excited, because this is Tiny Leaps, Big Changes. Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis. Join us in a conversation about the productivity cycle and one simple tip to help you improve your productivity. Also, we discuss how you can apply this productivity tip to your own life. Key Takeaways From This Episode: The  productivity cycle consists of several things. One of the hardest things when trying to stay productive is sticking to it when you begin to struggle. Pick someone you are connected to in some way, and ask them to hold you accountable. Don’t ask for general accountability. Ask them for accountability on one specific task. Tell the individual what it is you want to get done and when they should check in on you. Sponsored By: Try Quince: https://onequince.com | TINY10 Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Instagram: http://instagram.com/tinyleaps Twitter: http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes
9/17/202112 minutes, 41 seconds
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747 - The Curse of Ambition

Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join In this episode, we talk about the curse of ambition? Get excited, because this is Tiny Leaps, Big Changes. Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis. Join us in a conversation about what it means to be ambitious and how there may be a cost to being overly ambitious. Also, discover how you can overcome this curse in your life. Key Takeaways From This Episode: Ambitious people are seen as always going the extra mile and pushing themselves to always achieve more. Ambition is at the core of personal development. Unfortunately, not everyone is going to be as ambitious as you. The people who care about you may actually hold you back. Keep working on yourself and drag your friends and family along with you. Sponsored By: Try Quince: https://onequince.com | TINY10 Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Instagram: http://instagram.com/tinyleaps Twitter: http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes
9/15/202118 minutes, 13 seconds
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746 - Do Push Notifications Work?

Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join In this episode, we ask a question: Do push notifications even work? Get excited, because this is Tiny Leaps, Big Changes. Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis. The Research: Tom St. Quinton, Ben Morris, Martin J. Barwood, and Mark Conner published a study titled “Promoting physical activity through text messages: the impact of attitude and goal priority messages”. The purpose of this study was to understand why, “physical activity is an important health behavior for young adults to undertake and research has established participation in physical activity to be influenced by the attitude construct. Research has also identified a gap between intention and behavior and the goal priority strategy has demonstrated success in strengthening the intention-behavior relationship. Despite this, as far as we are aware, no study has targeted participation in physical activity using text messages manipulating attitude and goal priority. Thus, the purpose of the study was to test the effectiveness of attitude and goal priority text messages in promoting students’ participation in physical activity”. What They Found: “The study examined the effectiveness of attitude and goal priority SMS in changing key psychological mechanisms and physical activity. Attitude messages successfully influenced attitude, intention and behavior, and changes in behavior were mediated by changes in attitude and intention, with attitude influencing intention. The study therefore supports the TPB’s causal mechanisms through which interventions exert influence on behavior and suggests attitude to be a prominent driver of intention and subsequent physical activity behavior change. The study did not manage to manipulate goal priority” Key Takeaways: Push notifications are extremely effective in reminding you to complete something. Day to day use of push notifications are valuable. Attitude only push notifications had the greatest impact on participants compared to the other groups. Goal priority push notifications had no impact on research participants. This study indicates that attitudes impact behavior, so changing your attitude to be more positive can improve your behavior to help you reach your health goal. Sponsored By: Blinkist: http://blinkist.com/tinyleaps Try Quince: https://onequince.com | TINY10 Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Instagram: http://instagram.com/tinyleaps Twitter: http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes Reading: www.tandfonline.com/doi/full/10.1080/21642850.2021.1891073
9/14/202121 minutes, 25 seconds
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745 - Does Tracking Your Goals Help?

Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join In this episode, we ask a question: Does tracking your goals actually help? Get excited, because this is Tiny Leaps, Big Changes. Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis. The Research: In 2016, Benjamin Harkin, Thomas L. Webb, Betty Chang, Andrew Prestwich, Mark Conner, Ian Kellar, Yael Benn, and Paschal Sheeran published a study titled “Does Monitoring Goal Progress Promote Goal Attainment? A Meta-Analysis of the Experimental Evidence”. The researchers wanted to understand why, “Control theory and other frameworks for understanding self-regulation suggest that monitoring goal progress is a crucial process that intervenes between setting and attaining a goal, and helps to ensure that goals are translated into action. However, the impact of progress monitoring interventions on rates of behavioral performance and goal attainment has yet to be quantified.” What They Found: They found, “The present review of 138 interventions designed to promote progress monitoring suggests that (a) it is possible to engender large increases in the frequency of progress monitoring, and (b) increasing progress monitoring engenders a meaningful improvement in rates of behavioral performance and goal attainment. Our conclusion is that progress monitoring has a robust effect on goal attainment and constitutes a key component of effective self regulation”. Key Takeaways: We have the choice to take control of this part of our process. By taking more action, you have a higher chance of achieving the goal. You have control. Moving is what is important, not the time it takes. You can start tracking your progress immediately. Best methods of tracking include: pen and paper, spreadsheets, or apps. Sponsored By: Blinkist: http://blinkist.com/tinyleaps Try Quince: https://onequince.com | TINY10 Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Instagram: http://instagram.com/tinyleaps Twitter: http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes Reading: Does Monitoring Goal Progress Promote Goal Attainment? (apa.org)
9/8/202118 minutes, 55 seconds
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744 - I'm Not That Smart

Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join In this episode, we look at how the internet makes us think we are smarter than we actually are.  Get excited, because this is Tiny Leaps, Big Changes. Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis. The Research: Matthew Fisher, Mariel K. Goddu, and Frank C. Keil published a paper in 2015 titled,  "Searching for Explanations: How the Internet Inflates Estimates of Internal Knowledge”. What They Found: The researchers indicated that, “A growing body of theoretical and empirical work suggests that transactive memory systems can be technological as well as social. Though these systems are typically thought to be composed of human minds, our reliance on technology, like the Internet, may form a system bearing many similarities to knowledge dependencies in the social world. The Internet is the largest repository of human knowledge and makes vast amounts of interconnected information easily available to human minds. People quickly become accustomed to outsourcing cognitive tasks to the Internet. They remember where to find information and rely on the Internet to store the actual information. This evidence suggests that the Internet can become a part of transactive memory; people rely on information they know they can find online and thus track external memory (who knows the answer), but do not retain internal memory (the actual answer)”. The researchers found that “searching for answers online leads to an illusion such that externally accessible information is conflated with knowledge “in the head”. This holds true even when controlling for time, content, and search autonomy during the task. Furthermore, participants who used the Internet to access explanations expected to have increased brain activity, corresponding to higher quality explanations while answering unrelated questions. The results of these experiments suggest that searching the Internet may cause a systematic failure to recognize the extent to which we rely on outsourced knowledge. Searching for explanations on the Internet inflates self-assessed knowledge in unrelated domains. Our results provide further evidence for the growing body of research suggesting that the Internet may function as a transactive memory partner”. Key Takeaways: We are outsourcing our responsibility to memorize things to technology. Instead of memorizing, we are knowing where to access the information. The knowledge we have access to isn’t our knowledge. Transactive memory can be a valuable way to store information. Recognize the individuals who have domain knowledge on the topic. Having access to knowledge allows our species to grow. Try Quince: https://onequince.com | TINY10 Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Instagram: http://instagram.com/tinyleaps Twitter: http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes Reading: Searching for Explanations: How the Internet Inflates Estimates of Internal Knowledge (apa.org)
9/6/202122 minutes, 47 seconds
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743 - Set Realistic Goals

Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join In this episode, we look at how setting goals that are too big can do damage. Get excited, because this is Tiny Leaps, Big Changes. Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis. The Research: Masayuki Suzuki, Stephanie Lictenfield, and Herbert W. Marsh published a study titled Don’t Aim Too High for Your Kids: Parental Overaspiration Undermines Students’ Learning in Mathematics back in 2015 where they looked at the effects of parental expectations on their children’s results. What They Found: This study aimed to test this idea of it being a positive thing to see whether or not negative effects could be seen. Here’s how they put it: “...in contrast to the large body of literature showing positive links between parental aspiration and children’s academic performance, there is a surprising lack of research that has examined possible adverse effects of parental aspiration. Parents with high aspirations for their children’s academic attainment are likely to be committed to and highly involved with, their children, which will typically enhance children’s academic achievement. However, excessively high parental aspiration that exceeds realistic expectations of the children’s performance (i.e., parental over aspiration) may lead to overinvolvement, excessive pressure to achieve, and high levels of control over a child’s behavior.” Key Takeaways: What does this mean for our own lives? Excessively high aspiration that exceeds realistic expectations Excessive pressure to achieve High levels of control over behavior This study specifically looked at the effects of a parent putting these things on their child...but what about the effects on themselves? Our culture tends to prioritize overachieving, shooting for the stars, and pushing ourselves hard When we fail we blame it on lack of discipline or laziness or worse, we tighten our control on ourselves...get more extreme with our diets, savings...etc The study didn’t look at this but if these are the effects we put on our children, and that has been shown to create negative outcomes then why would we treat ourselves that way and expect anything different? Try Quince: https://onequince.com | TINY10 Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Instagram: http://instagram.com/tinyleaps Twitter: http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes Readings: https://www.apa.org/pubs/journals/releases/psp-pspp0000079.pdf
9/4/202120 minutes, 16 seconds
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742 - The Truth About Decision Making

Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join In this episode, we look at the various factors that go into making a decision. Get excited, because this is Tiny Leaps, Big Changes. Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis. The Research: George Loewenstein, Ted O’Donoghue, and Sudeep Bhatia published a paper in 2015 titled,  "Modeling the Interplay Between Affect and Deliberation”. What They Found: The researchers developed a model “in which a person’s behavior is determined by an interaction between deliberative processes that assess options with a broad, goal-based perspective, and affective processes that encompass emotions and other motivational states”. The results indicated that “there is a great deal of evidence that people’s decisions are influenced by both affective and deliberative processes. Whereas standard consequentialist models focus, for the most part, on deliberative processes, our main contribution in this article has been to develop a formal model to incorporate affective processes. In particular, we have modeled the impact of affective processes using a motivation function that is myopic, that displays loss aversion and is insensitive to probabilities, and that is influenced by sympathy and empathy concerns”. The study shows that we not only use deliberative processes to make decisions, but also affective processes. The information found in this article reinforces things that we already know about decision making. Our emotional responses can have more of an effect on our decision making than we initially thought. Most decisions are not logical and our emotional biases hold more weight on our decision making process. Key Takeaways: Decisions are made using both logical and emotional processes. Our sympathy and empathy towards others can influence our decisions we make. The decisions we make on a day to day basis matter. Decisions no matter how big or small can influence our experience later in life. Add time to your decision making. Time will take some of the emotional factor out, and help you make a more logical decision. Join The Beta: https://tlbc.co/beta Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Instagram: http://instagram.com/tinyleaps Twitter: http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes Readings: Modeling the interplay between affect and deliberation. - PsycNET (apa.org)
9/1/202115 minutes, 8 seconds
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The Beta Link

Join now: http://tlbc.co/beta
8/31/20211 minute, 25 seconds
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741 - How Stress Affects Your Memory

Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join In this episode, we look at how stress affects your memory. Get excited, because this is Tiny Leaps, Big Changes. Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis. The Research: Martina Piefke and Katharina Glienke published a paper in 2017 titled The Effects of Stress on Prospective Memory: A Systematic Review where they look at the effects of stress on what’s called prospective memory. Prospective memory is defined as the ability to remember to carry out intended actions in the future So basically… What They Found: “The present review demonstrates that a short acute stressor may have enhancing effects on PM in healthy humans, depending on the characteristics of the stressor and the type of PM.” According to the study, time-based PM, that is, things that you have a limited amount of time to carry out, are more vulnerable to the negative effects of stress. Event-based PM is less vulnerable. They believe this may be due to the increased cognitive load required for time-based PM. It’s worth noting that they found the opposite reaction in people suffering from PTSD So what’s the point here? Well, this study shows that there can be positive effects of acute stressors in life. This particular study shows that short-lived acute stress can improve memory in relationship to the future, but it implies that there are even more benefits to it Key Takeaways: Don’t be afraid of stress Don’t give in to the flight part of the fight or flight response Stress can be beneficial in the right circumstances and leaning in to it can actually improve your results and performance Maybe there is an argument to be made to use stress as a superpower at times Obviously chronic stress and extreme stress are different subjects. Like all things, stress isn’t always good or bad. Try embracing it from time to time. Join The Beta: https://tlbc.co/beta Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Instagram: http://instagram.com/tinyleaps Twitter: http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes Readings: https://www.apa.org/pubs/journals/features/pne-pne0000102.pdf https://www.sciencedirect.com/topics/neuroscience/prospective-memory
8/30/202114 minutes, 47 seconds
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HB: Bully Grief

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/
8/28/202112 minutes, 3 seconds
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[Repost] 644 - How Fear Is Used to Control You

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
8/26/202114 minutes, 16 seconds
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740 - How Accountability Groups Work

Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join In this episode, we look at how social control theory can help you take more positive action. Get excited, because this is Tiny Leaps, Big Changes. Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis. From Wikipedia: In criminology, social control theory proposes that exploiting the process of socialization and social learning builds self-control and reduces the inclination to indulge in behavior recognized as antisocial. It derives from functionalist theories of crime and was developed by Ivan Nye (1958), who proposed that there were three types of control: Direct: by which punishment is threatened or applied for wrongful behavior, and compliance is rewarded by parents, family, and authority figures. Indirect: by identification with those who influence behavior, say because his or her delinquent act might cause pain and disappointment to parents and others with whom he or she has close relationships. Internal: by which a youth refrains from delinquency through the conscience or superego. It goes on to say: The theory seeks to understand the ways in which it is possible to reduce the likelihood of criminality developing in individuals. It does not consider motivational issues, simply stating that human beings may choose to engage in a wide range of activities, unless the range is limited by the processes of socialization and social learning. Key Takeaways: Connection to a community of some kind matters This plays a role in criminal activity but how does it affect behavior in general? The more deeply you are connected with the people around you, the less likely you are to do things that go against the social contract You don’t want to lose connection with those people Comes from our need for tribes Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Instagram: http://instagram.com/tinyleaps Twitter: http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes
8/23/202112 minutes, 28 seconds
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739 - How To Get Better Sleep

Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join In this episode, we look at how your thoughts about sleep affect your quality of sleep. Get excited, because this is Tiny Leaps, Big Changes. Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis and sleep is an incredibly important part of our lives. I'll be honest here, it's one that I often don't give enough attention to in my own life. Like many out there, I've fallen into the trap of constantly feeling like I need to be doing more. I need to get another podcast out, I need to be working on my app, I need to be building my business, I need to be watching this show and that movie and I need to play this video game and whatever else might be out there to take my attention away. But in recent years we've started to recognize the incredible value that comes with getting more sleep and I think most of us, at this point, understand how critical it is if we want to accomplish those goals that we've always had. So that's why, in this episode, we are going to be looking at how to improve your sleep. Resource: https://www.tandfonline.com/doi/full/10.1080/21642850.2020.1852939 Blinkist: http://blinkist.com/tinyleaps Green Chef: http://greenchef.com/tinyleaps100 | tinyleaps100 Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Instagram: http://instagram.com/tinyleaps Twitter: http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes
8/18/202117 minutes, 53 seconds
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HB: Anxiety Triad

What is an Anxiety Triad? Could it maybe...make your brain...happy? Instagram: http://instagram.com/happybrainfm Heather's Instagram: https://www.instagram.com/heatherparady/ Website: http://tlbc.co/happy-brain RESOURCES: http://embraces.life/ http://instagram.com/coachraluca
8/17/202114 minutes, 22 seconds
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HB: Learned Optimism

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 [email protected] 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
8/14/20219 minutes, 20 seconds
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738 - The Truth About Fitness Apps

Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join In this episode, we look at the truth about fitness apps. Get excited, because this is Tiny Leaps, Big Changes. Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis and Over the last few years the popularity of web-based fitness apps has honestly skyrocketed. It seems like there are thousands if not millions of companies out there trying to help you get in better shape. But do these platforms actually work? Can having an account on them actually help you take more action when it comes to your fitness? Blinkist: http://blinkist.com/tinyleaps Green Chef: http://greenchef.com/tinyleaps100 | tinyleaps100 Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Instagram: http://instagram.com/tinyleaps Twitter: http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes
8/12/202116 minutes, 39 seconds
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737 - How Yoga Can Improve Mental Health

Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join In this episode, we look at how yoga can improve your mental health. Get excited, because this is Tiny Leaps, Big Changes. Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis and yoga has always been an incredibly powerful tool for improving your physical health, flexibility, and connection to yourself. But recent research out of the University of Oslo has shown just how much of an effect it can also have on our mental health, our ability to manage stress, and even our sleep. Caliper CBD: http://trycaliper.com/tinyleaps Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Instagram: http://instagram.com/tinyleaps Twitter: http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes
8/11/202113 minutes, 23 seconds
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736 - Challenge Yourself Daily

Get the full roundtable conversation when you join TLBC+ today: https://tlbc.co/join In this episode, we look at challenging yourself each day. Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Instagram: http://instagram.com/tinyleaps Twitter: http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes
8/6/202115 minutes, 43 seconds
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735 - The Law of Attraction Debate (feat. Heather Parady)

0w12DJkfb00zQzg3xeI0 Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join In this episode, we look at the law of attraction and have a debate with Heather Parady. Listen to Happy Brain: http://pod.link/happybrain Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Instagram: http://instagram.com/tinyleaps Twitter: http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes
8/2/202117 minutes, 38 seconds
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734 - Your Morning Routine

Get the full roundtable conversation when you join TLBC+ today: https://tlbc.co/join In this episode, we look at morning routines. Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Instagram: http://instagram.com/tinyleaps Twitter: http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes
7/30/202115 minutes, 36 seconds
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733 - The Behavior Change Wheel

Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join In this episode, we look at the behavior change wheel. Get excited, because this is Tiny Leaps, Big Changes. Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis and once we’ve ingrained a behavior it can be honestly challenging to make any kind of changes to that behavior. This is often because the behavior becomes a habit and it becomes something that we do without ever really thinking about it and because we don't have that space to think about it there's no opportunity to intervene and to do something else. And this is a major issue when you look at trying to take control of your life. It's not easy to feel in control and to move in a particular direction if we feel as though we're just mindlessly going through our days. That's why in this episode, I want to talk about something called the behavior change wheel. Consistency Code: http://tlbc.co/course Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Instagram: http://instagram.com/tinyleaps Twitter: http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes
7/28/202115 minutes, 40 seconds
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732 - Tiny Changes for Better Mental Health

Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join In this episode, we look at a tiny hack to improve your mental health over time. Get excited, because this is Tiny Leaps, Big Changes. Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis and by now, you’ve probably heard that screens can be bad for your mental health. You may even know some of the reasons why, if you don’t, don’t worry though because we’re going to be going through some of that. This is an idea that has gotten enormous popularity in the personal development and pop mental health space but, as today’s research article found, there’s actually some real truth to it. That’s why in this episode I want to go through the negative effects of tv and screen usage, the research behind it, and what you can do to improve in this area. So let’s get into it... Sponsor: http://trycaliper.com/tinyleaps | tinyleaps Consistency Code: http://tlbc.co/course Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Instagram: http://instagram.com/tinyleaps Twitter: http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes
7/26/202118 minutes, 32 seconds
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Repost: The Hidden Cost of Personal Development

In this episode, my friend Billy and I get real with you. Stay tuned because you are now listening to Tiny Leaps, Big Changes. In This Episode: The two costs of personal development. What to do when you start to lose friends. Why it's all okay and you'll be okay. Start Saving More Money: I’ve been using Digit to help me save more money, it transfers small sums from your bank account without you noticing and deposits it into an FDIC insured savings account that you have full access to. Give Digit a shot and earn $5 just for signing up by going to tinysaversclub.com. Connect: tinyleaps.co Music: youtube.com/watch?v=C9mRvvWQAGo Resources: followbilly.com The Better Business Show itunes.apple.com/us/podcast/better-business-show-daily/id1080155672?mt=2
7/25/202111 minutes, 2 seconds
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Repost: Why You Aren't Happy

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
7/24/20219 minutes
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HB: Can Rejection Be Therapy?

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/
7/23/20217 minutes, 5 seconds
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How Tiffany Haddish Found Her Superpower (A Slight Change of Plans)

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/
7/22/202113 minutes, 19 seconds
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731 - Stop Feeling Guilty

Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join In this episode, we look at the science behind why you shouldn’t feel guilty to improve yourself. Get excited, because this is Tiny Leaps, Big Changes. Welcome to another episode of Tiny Leaps, Big Changes where I share simple, research-backed strategies you can use to get more out of your life. My name is Gregg Clunis and feeling guilty to improve your life is a really common thing. It feels like if we choose to prioritize our goals or the things we want for our lives, that it means we’ll be leaving people behind or that we think we’re better than them. I completely understand this feeling and have dealt with it myself but a recent study out of the University of Victoria in Australia might actually be the key to releasing some of that guilt. That’s what we’re going to be discussing today. Sponsor: http://blinkist.com/tinyleaps Consistency Code: http://tlbc.co/course Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Instagram: http://instagram.com/tinyleaps Twitter: http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes
7/21/202114 minutes, 44 seconds
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How to Deal With Change (feat. Dr. Maya Shankar)

Dr. Maya Shankar completed a post-doctoral fellowship in cognitive neuroscience at Stanford, after receiving a Ph.D. from Oxford on a Rhodes Scholarship and a B.A. from Yale in cognitive science. She is currently the Senior Director of Behavioral Economics at Google. Previously she served as a Senior Advisor in the Obama White House, where she founded and served as Chair of the White House's Behavioral Science Team and as the first Behavioral Science Advisor to the United Nations under Ban Ki-moon. On her podcast A Slight Change of Plans, a production of Pushkin Industries, she aims to hold intimate conversations that give an unvarnished look into how people navigate changes of all kinds and use that change to ultimately grow. Maya uncovers little-known personal stories and reflections from familiar names, like Hillary Clinton, Tiffany Haddish and Kacey Musgraves, and extraordinary stories from real-life inspirations, like a young cancer researcher in the throes of a stage 4 diagnosis and a Black jazz musician who convinced hundreds of KKK members to leave the Klan. In this conversation, we dive into her journey so far, what inspired her own change of plans from a star Violinist to a cognitive scientist, and how to think about your own potential changes. Sponsor: https://www.pushkin.fm/show/slight-change-of-plans/ Guest: Maya Shankar | https://www.instagram.com/aslightchange/ Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Instagram: http://instagram.com/tinyleaps Twitter: http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes
7/20/202145 minutes, 16 seconds
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730 - Eating After a Workout

Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join In this episode, we look at the reasons why we eat poorly after a workout. Get excited, because this is Tiny Leaps, Big Changes. Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies to help you get more out of your life. My name is Gregg Clunis and the post-workout meal is an important part of the fitness journey. It's when we refuel, restore and recover from a hard workout. But all too often, we end up eating something that doesn't really provide us with what our body needs to fully recover. There are a number of reasons why this might happen but one thing is definite, it's doing more damage than good for your progress. But, like everything else, if we want to make changes we need to first understand what is causing the issue. That's what we're going to be exploring in this episode. Sponsor: http://greenchef.com/90tinyleaps | 90tinyleaps Consistency Code: http://tlbc.co/course Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Instagram: http://instagram.com/tinyleaps Twitter: http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes
7/19/202120 minutes, 26 seconds
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729 - How To Define Success (Weekly Roundtable)

Get the full roundtable conversation when you join TLBC+ today: https://tlbc.co/join In this episode, we look at how to define success. Get excited, because this is Tiny Leaps, Big Changes. Welcome to another episode of Tiny Leaps, Big Changes where I share practical, data-driven advice and frameworks to get more out of your life. My name is Gregg Clunis and we live in a society where success is defined by your next promotion, by your latest personal development win, or by what you're buying with your money. The truth is that this doesn't have to be what we define as success for us. Success can be something different for each different person and, surprisingly, it can even be different at each stage of your life. It's important to understand this before we pursue success. In this episode, I want to explore the meaning of success and how it may change as our lives change. Sponsor: http://blinkist.com/tinyleaps Consistency Code: http://tlbc.co/course Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Instagram: http://instagram.com/tinyleaps Twitter: http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes
7/9/202116 minutes, 15 seconds
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728 - Tiny Ways to Challenge Yourself

Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join In this episode, we look at tiny ways to challenge yourself. Get excited, because this is Tiny Leaps, Big Changes. Welcome to another episode of Tiny Leaps, Big Changes where I share practical, data-driven advice and frameworks to get more out of your life. My name is Gregg Clunis and we all know the feeling. You go to bed at night and you’re exhausted, but as soon as your head hits the pillow, it feels like a thousand thoughts are running through your brain. And then it hits you: tomorrow is another day where things will happen that you can’t control and people will do things they don’t want to do and everything in life seems so out of our hands. But what if there were 3 simple ways to challenge yourself each day so that even when life throws something unexpected at us we would be able to keep going? Sponsor: http://trycaliper.com/tinyleaps | tinyleaps for 20% off Consistency Code: http://tlbc.co/course Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Instagram: http://instagram.com/tinyleaps Twitter: http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes
7/7/202116 minutes, 12 seconds
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727 - 6 Tips to Get More Organized

Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join In this episode, we look at 6 tips to get more organized. Get excited, because this is Tiny Leaps, Big Changes. Welcome to another episode of Tiny Leaps, Big Changes where I share practical, data-driven advice and frameworks to get more out of your life. My name is Gregg Clunis and you know the feeling. You’re sitting at your desk, and it looks like a tornado just blew through. Your inbox is overflowing with unanswered emails, you have no idea where to find that report you need for tomorrow morning’s meeting, and there are sticky notes everywhere that say things like “call Beth about lunch!” or “pick up milk on the way home!” It doesn't take long before everything starts piling up—you lose track of what needs doing first, tasks start getting put off until they're forgotten altogether (or get done in a last-minute panic), and before long you're paralyzed by stress and anxiety because there's not enough time in the day to do all the work you have to do. Sound familiar? Consistency Code: http://tlbc.co/course Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Instagram: http://instagram.com/tinyleaps Twitter:  http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes
7/5/202116 minutes, 21 seconds
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Reignite Imagination & Finding Time for Play

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
7/2/202112 minutes, 50 seconds
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726 - How to Overcome the Fear of Failure

Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join 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
6/30/202120 minutes, 48 seconds
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725 - How to Overcome the Fear of Success

Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join 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
6/28/202119 minutes, 33 seconds
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HB: Drink Coffee at 10:30 for More Energy

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
6/27/20217 minutes, 51 seconds
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HB: Throw Your Hand In The Air

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/
6/26/20218 minutes, 10 seconds
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724 - 3 Resources to Stay Focused

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
6/25/202116 minutes, 34 seconds
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723 - Why You Shouldn't Set Goals

Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join 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
6/23/202120 minutes, 4 seconds
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722 - The Summer Self-Help Guide

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.  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
6/21/202114 minutes, 32 seconds
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HB: Tapping On Your Body

In this episode, Heather from the Happy Brain podcast talks about tapping on your body. Join TLBC+: https://tlbc.co/join Hosted By: Heather Parady | https://www.instagram.com/heatherparady/ Instagram: https://www.instagram.com/happybrainfm/ Website: http://tlbc.co/happy-brain
6/20/202110 minutes, 43 seconds
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HB: Practical Breathwork

In this episode, Heather from the Happy Brain podcast talks about how to use practical breathwork to your advantage. Join TLBC+: https://tlbc.co/join Hosted By: Heather Parady | https://www.instagram.com/heatherparady/ Instagram: https://www.instagram.com/happybrainfm/ Website: http://tlbc.co/happy-brain
6/19/202115 minutes, 9 seconds
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721 - How to Build Self-Confidence (Q&A)

In this episode, we answer a question about how to build self-confidence. 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
6/18/202113 minutes, 26 seconds
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720 - How to Build a Side Hustle (Q&A)

In this episode, we answer a question about how to build your side hustle. Become a Paid Subscriber: 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
6/16/202114 minutes, 11 seconds
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719 - 5 Tips to Build Strong Habits

In this episode, we look at 5 tips to build strong habits. Become a Paid Subscriber: 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
6/14/202114 minutes, 23 seconds
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718 - How to Make Decisions Under Pressure (Q&A)

In this episode, we answer a question about how to deal with high-pressure decision-making.  Become a Paid Subscriber: 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
6/12/202111 minutes, 51 seconds
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717 - How People Change Pt 2

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
6/10/202116 minutes, 40 seconds
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716 - How People Change Pt 1

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
6/8/202117 minutes, 56 seconds
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715 - Building a Tether Habit

In this episode, we talk about building a "tether" habit and how it can be used to help you change your life.. Become a Paid Subscriber: https://tlbc.co/join 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
6/7/202114 minutes
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714 - Can Inflammation Cause Depression? (feat. Jason Pawloski)

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/
6/4/202117 minutes, 35 seconds
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HB: Heart Math

In this episode, Heather from the Happy Brain podcast talks about heart math and how it can make your brain a little happier. Join TLBC+: https://tlbc.co/join 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
6/3/20219 minutes, 28 seconds
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HB: Holding Your Breath

In this episode, Heather from the Happy Brain podcast talks about holding your breath on purpose! Join TLBC+: https://tlbc.co/join 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
5/29/202112 minutes, 39 seconds
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713 - Does Meditation Work? (feat. Liv Bowser)

Join TLBC+: https://tlbc.co/join 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
5/29/202115 minutes, 51 seconds
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712 - How to Practice Emotional Self-Care Pt 2

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
5/28/202118 minutes, 28 seconds
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711 - How to Practice Emotional Self-Care Pt 1

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
5/26/202114 minutes, 53 seconds
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HB: Runner's High Without Running

In this episode, Heather from the Happy Brain podcast talks about how to get a runner's high without actually running! Become a Paid Subscriber: https://tlbc.co/join 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
5/24/202110 minutes, 20 seconds
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710 - The Truth About Manifesting (feat. Daniel Mangena)

Become a Paid Subscriber: https://tlbc.co/join 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
5/21/202114 minutes, 29 seconds
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709 - How to Change Your Mindset Pt 2

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
5/20/202114 minutes, 31 seconds
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708 - How to Change Your Mindset Pt 1

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
5/20/202112 minutes, 43 seconds
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HB: Tidying for Mental Health

In this episode, Heather from the Happy Brain podcast to talks about tidying up for your mental health.  Become a Paid Subscriber: https://tlbc.co/join 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
5/18/202116 minutes, 52 seconds
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707 - How to Find Your Passion: Everything You Need To Know

In this episode, we talk about how to find your passion. 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
5/18/202114 minutes, 12 seconds
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706 - How to Practice Self-Reflection

In this episode, we look at the benefits of and how to practice self-reflection Become a Paid Subscriber: https://tlbc.co/join 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
5/14/202112 minutes, 50 seconds
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705 - Learning A Second Language

In this episode, we look at the benefits of learning a second language Become a Paid Subscriber: https://anchor.fm/tinyleaps/subscribe 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
5/12/202111 minutes, 16 seconds
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704 - How to Get More Organized: The Ultimate Guide

In this episode, we look at how to get more organized. Become a Paid Subscriber: https://anchor.fm/tinyleaps/subscribe 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
5/10/202119 minutes, 57 seconds
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703 - The Blueprint for Behavior Change: The Fogg Behavior Model

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
5/7/202117 minutes
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702 - How to Practice Self Care With Limited Time

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://www.psychologytoday.com/us/blog/click-here-happiness/201812/self-care-12-ways-take-better-care-yourself https://greatist.com/happiness/ways-to-practice-self-care#Your-action-plan
5/3/202112 minutes, 41 seconds
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701 - What To Do If You Hate Your Job

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
4/30/202115 minutes, 28 seconds
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Is Your Job Fulfilling?

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)
4/29/20213 minutes, 56 seconds
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700 - 3 Productivity Hacks That Actually Work

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
4/28/202111 minutes, 23 seconds
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699 - The 3 Best Meditation Books

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
4/26/202114 minutes, 50 seconds
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698 - Creating a Self Care Checklist (Free Download)

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
4/23/202116 minutes, 9 seconds
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697 - The Importance of Vitamins

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.
4/21/202113 minutes, 38 seconds
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696 - The Habit of Happiness: Why Happiness is a Choice

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
4/20/202115 minutes, 39 seconds
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695 - How to Stop Being Selfish

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
4/16/202111 minutes, 12 seconds
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694 - Spirituality, Religion, & Mental Health

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
4/14/202115 minutes, 54 seconds
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693 - How to Practice Self-Care

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
4/12/202111 minutes, 54 seconds
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692 - How to Increase Your Productivity

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
4/9/202110 minutes, 32 seconds
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691 - Why Positive Thinking Doesn't Work

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.
4/7/202110 minutes, 7 seconds
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690 - How Nostalgia Can Be Beneficial

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
4/5/20218 minutes, 16 seconds
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689 - Intuition vs Anxiety

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.
4/2/20218 minutes, 58 seconds
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688 - Start a Stamp Collection

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
3/31/20219 minutes, 14 seconds
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687 - Should You Quit Coffee!?

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
3/26/20217 minutes, 38 seconds
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Improving Success in the Stock Market (Market Adventures)

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
3/25/202116 minutes, 24 seconds
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686 - How to Build Self Control

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
3/24/20219 minutes, 59 seconds
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How Laughing Can Heal You (Happy Brain)

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
3/23/202116 minutes, 10 seconds
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685 - Let Go of Control in Life

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/
3/23/202110 minutes, 27 seconds
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Repost: Why Happiness is So Hard to Find

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.
3/19/202110 minutes, 25 seconds
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Getting into the Stock Market (Market Adventures)

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
3/18/202118 minutes, 42 seconds
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684 - How to Navigate Grief

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
3/17/202112 minutes, 7 seconds
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683 - How to Take Feedback Positively

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/
3/16/202111 minutes, 47 seconds
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Cold Showers (Happy Brain)

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
3/15/202114 minutes, 7 seconds
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682 - How to Improve Your Planning Skills

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
3/12/202110 minutes, 42 seconds
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681 - How to Learn and Practice Financial Discipline

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/.
3/10/202112 minutes, 49 seconds
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6 Second Kiss (Happy Brain)

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
3/9/202110 minutes, 26 seconds
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680 - How Society Affects Your Personal Development

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.
3/9/20219 minutes, 19 seconds
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679 - How to Navigate Trauma

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
3/6/202113 minutes, 31 seconds
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Hate Meditating? Do This!

Listen to Happy Brain: Spotify: https://open.spotify.com/show/6yOKIIeTaAadqTsmroRuPS Apple: https://podcasts.apple.com/us/podcast/id1555659782
3/3/202110 minutes, 1 second
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678 - How to Live More Sustainably

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.
3/1/202111 minutes, 53 seconds
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677 - How to Manage Emotional Saturation

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
2/26/202112 minutes, 1 second
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676 - How Effort Affects Your Results

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
2/24/202110 minutes, 18 seconds
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675 - How to Calm Yourself Down

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
2/23/202111 minutes, 10 seconds
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674 - Tips for Job Hunting in 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
2/17/202112 minutes, 54 seconds
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673 - Exploring Your Mental Health

In this episode, we look at dealing with your mental health.  Sponsor: http://blinkist.com/tinyleaps Writer: https://www.instagram.com/samridhiii__/
2/17/202110 minutes, 27 seconds
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672 - Improve Your Focus Instantly

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.
2/12/20219 minutes, 57 seconds
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671 - How Rest Can Be Productive

In this episode, we look at how rest can be productive.  Writer: Sophie Sumpter | https://www.instagram.com/sorosum/ Sponsor: http://blinkist.com/tinyleaps
2/11/202110 minutes, 15 seconds
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670 - How to Find Healing in Nature

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
2/9/202112 minutes, 56 seconds
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669 - Valentine's Day Date Ideas (Covid Friendly)

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
2/6/202115 minutes, 17 seconds
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668 - The Value of Playing Video Games

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/
2/4/20219 minutes, 44 seconds
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667 - The Power of Retrospection

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/
2/2/202112 minutes, 33 seconds
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Tiny Ways to Burn Excess Fat

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/
1/30/202116 minutes, 6 seconds
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665 - How to Get Better at Communication

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/
1/27/202110 minutes
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664 - How to Choose a Therapist

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/
1/25/202113 minutes, 3 seconds
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663 - How to Think About Your Food

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/.
1/23/202110 minutes, 47 seconds
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662 - Why You Should Measure Progress (feat. Lola Priego)

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
1/21/202140 minutes, 3 seconds
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661 - How to Find Love (feat Damona Hoffman)

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/
1/19/202112 minutes, 13 seconds
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660 - Are You Addicted to Stress?

In this episode, we explore stress as an addiction.  Sponsor: http://curology.com/tinyleaps
1/15/20219 minutes, 35 seconds
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659 - The Importance of Gut Health (feat. Tina Anderson & Kiran Krishnan)

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
1/15/202138 minutes, 13 seconds
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658 - How to Manage Anger

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__/
1/13/202113 minutes, 6 seconds
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657 - Stop Trying to Be Extraordinary

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/
1/11/202113 minutes, 15 seconds
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656 - How to Practice Forgiveness

In this episode, we look at how to practice forgiveness.  Sponsor: http://tinyleapsplus.com Written By: Sophie Sumpter | https://www.instagram.com/sorosum
1/8/20219 minutes, 51 seconds
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655 - Lessons Learned From The Pandemic

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__/
1/6/20219 minutes, 53 seconds
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654 - Can Long Distance Relationships Work?

In this episode, we look at long distance relationships. Tiny Leaps Plus: http://tinyleapsplus.com Writer: https://www.instagram.com/sorosum/
1/4/20219 minutes, 6 seconds
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653 - Five Years of Tiny Leaps

In this episode, we look at the last 5 years of tiny leaps.  Sponsor: http://tinyleapsplus.com
1/1/202113 minutes, 40 seconds
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652 - A Better Way to Learn

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
12/29/202010 minutes, 7 seconds
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651 - How to Embrace Your Inner Child

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/
12/29/202010 minutes, 7 seconds
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650 - How to Stop Being a Perfectionist

In this episode, we look at how to defeat perfectionism.  Written By: https://www.instagram.com/lisalee_wellnesswarrior/ Sponsor: http://tinyleapsplus.com
12/28/202011 minutes, 54 seconds
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649 - I'm Going to Delete This Episode in 24 Hours

In this episode, we talk about scarcity and impulse buying. Written By: Samridhi Jain | https://www.instagram.com/samridhiii__/ Sponsor: http://tinyleapsplus.com
12/27/202012 minutes, 17 seconds
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648 - How to Slow Down Time

In this episode, we look at how to slow down time and get more from your day.  Sponsor: http://tinyleapsplus.com
12/25/202013 minutes, 4 seconds
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647 - How to Improve Mental Strength

In this episode, we look at how to improve mental strength.  Written By: Samridhi Jain  Sponsor: http://tinyleapsplus.com
12/24/202010 minutes, 9 seconds
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646 - 3 Keys to More Happiness

In this episode, we look at 3 things you can focus on to find more happiness.  Sponsor: http://tinyleapsplus.com
12/23/202010 minutes, 57 seconds
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645 - How to Deal With Heartbreak

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.
12/22/202011 minutes, 4 seconds
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644 - How Fear Is Used to Control You

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
12/21/202014 minutes, 16 seconds
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643 - The Value of Affirmations

In this episode, we look at the value of affirmations.  Written By: Lisa Hagan Sponsor: http://betterhelp.com/tinyleaps -> Coupon Code: Tiny Leaps Podcast on Twitter: http://twitter.com/tinyleaps Podcast on Instagram: http://instagram.com/tinyleaps
12/20/20209 minutes, 25 seconds
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642 - Two Ways to Build a Habit

In this episode, we look at two approaches to building a habit.  Sponsor: http://blinkist.com/tinyleaps
12/20/202010 minutes, 33 seconds
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641 - How to Increase Your Productivity

In this episode, we look at a simple system for increasing your productivity.  Written By: Samridhi Jain Sponsor: http://greenchef.com/tinyleaps80
12/18/202012 minutes
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The Biggest Mistakes in Stock Market Trading (Market Adventures)

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
12/17/202012 minutes, 34 seconds
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640 - How to Set Good Boundaries

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.
12/15/202010 minutes, 1 second
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639 - Why Happiness is So Hard to Find

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.
12/14/202012 minutes, 40 seconds
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638 - Why You Should Try Yoga

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.
12/13/202011 minutes, 22 seconds
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637 - Why To Do Lists Don't Work

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
12/12/202011 minutes, 53 seconds
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636 - How to Beat Your Phone Addiction

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__/
12/11/202011 minutes, 4 seconds
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635 - Why Motivation is Detrimental to Your Success (feat. Xavi De Guzman)

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/
12/11/202038 minutes, 57 seconds
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634 - How to Find Certainty in Your Career (feat. Xavi De Guzman)

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/
12/10/202027 minutes
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633 - The 4 Stages of a Relationship

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
12/8/20208 minutes, 59 seconds
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632 - How I Stay Productive

In this episode, we talk about being more productive.  Sponsor: http://andstillivote.org
12/7/202011 minutes, 29 seconds
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631 - Luck is Not a Bad Word

In this episode, we look at why we need to change our language around luck.  Join TLBC+: http://tinyleapsplus.com
12/6/202014 minutes, 53 seconds
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630 - How to Accomplish More

In this episode, we look at improving your goal setting process.  Join TLBC+: http://tinyleapsplus.com
12/5/202011 minutes
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629 - Don't Set a Goal for 2021

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
12/4/20209 minutes, 33 seconds
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628 - Top 3 Relationship Podcasts (December 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
12/3/202013 minutes, 23 seconds
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627 - How to Stop Reacting Emotionally

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.
12/2/202013 minutes, 50 seconds
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626 - How to Improve Your Sleep Cycle

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__/
12/1/202011 minutes, 35 seconds
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625 - Why Smoking is Easier Than Working Out

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.
11/30/202012 minutes, 2 seconds
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624 - How to Be a Supportive Partner

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
11/27/20209 minutes, 45 seconds
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623 - How We Form Habits

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.
11/26/202011 minutes, 43 seconds
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622 - Working Hard Isn't Enough

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.
11/23/202014 minutes, 51 seconds
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621 - Why Failure is Such a Big Problem

In this episode, we look at why failure is such a big problem. Sponsor: http://athleticgreens.com/tinyleaps
11/20/202014 minutes, 48 seconds
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620 - Is Anxiety a Habit?

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
11/18/202012 minutes, 42 seconds
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619 - How to Achieve Your 2020 Goals

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
11/17/202012 minutes, 45 seconds
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618 - Top 3 Personal Finance Podcasts (November 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/ http://tinyleapsplus.com
11/13/202011 minutes, 34 seconds
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617 - Bad Habits to Break ASAP Pt 1

In this episode, we look at a bad habit you should try to break asap.  Resources Mentioned: http://blinkist.com/tinyleaps http://tinyleapsplus.com
11/11/202013 minutes, 27 seconds
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616 - 3 Ways to Hit Snooze Less

In this episode, we look at 3 simple ways to stop hitting snooze.  Secure the vote: www.andstillivote.org
11/9/202010 minutes, 27 seconds
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615 - Top 3 Good Habits to Build

In this episode, I share 3 habits you should consider building asap.
11/7/20209 minutes, 44 seconds
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614 - How Your Environment Affects You

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/
11/4/20209 minutes, 12 seconds
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613 - How Curiosity Can Change Your Life

In this episode, we look at how curiosity can change your life.  Blinkist: http://blinkist.com/tinyleaps
11/2/202011 minutes, 40 seconds
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612 - Why Motivation Doesn't Work

In this episode, we look at why motivation sometimes doesn't work.  Civil Rights: www.andstillivote.org
10/30/202013 minutes, 27 seconds
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611 - Is Self-Help Holding You Back?

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
10/29/202010 minutes, 3 seconds
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610 - How to Get Out of Your Comfort Zone

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
10/26/202012 minutes, 57 seconds
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609 - How to Grow Without Leaving People Behind

In this episode, we look at how to grow without leaving people behind. 
10/23/202012 minutes, 21 seconds
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608 - Why You Can't "Catch Up On Sleep"

In this episode, we look at whether or not you  can actually catch up on sleep. 
10/22/202010 minutes, 46 seconds
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607 - How to Be Confident In Your Growth

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 
10/20/202012 minutes, 42 seconds
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606 - How to Stop Impulse Buying

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.
10/13/202012 minutes, 46 seconds
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605 - Cognitive Distortions 101

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?
10/12/202014 minutes, 5 seconds
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604 - Creating a Guiding Principle

In this episode we look at the role guiding principles play in your personal growth.  Try Athletic Greens: http://athleticgreens.com/tinyleaps
10/10/202011 minutes, 47 seconds
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603 - Reasons to Start Meditating

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
10/7/202010 minutes, 8 seconds
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602 - Tips for Better Meditation

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.
10/5/202011 minutes, 6 seconds
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601 - Managing Time Like a Budget

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.
10/2/202010 minutes, 34 seconds
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How to Win $150 in October (Episode 600 Giveaway)

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.
9/30/20207 minutes, 52 seconds
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599 - How Friction Can Help You Change Your Life

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
9/28/202011 minutes, 38 seconds
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598 - How to Get Organized

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
9/25/202010 minutes, 14 seconds
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597 - How to Improve Your Memory

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
9/23/202013 minutes, 59 seconds
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596 - 3 Questions to Get Started

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
9/22/202014 minutes, 47 seconds
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595 - Why Change is Inevitable

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.
9/18/202010 minutes, 58 seconds
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594 - The Truth About Time Management

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
9/16/202011 minutes, 48 seconds
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593 - Stop Relying on Willpower

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
9/14/202011 minutes, 54 seconds
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592 - How to Say Yes to Yourself

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
9/8/202013 minutes, 14 seconds
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Repost: You Are Not Your Circumstances

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
9/4/202012 minutes, 11 seconds
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Repost: You May Not Deserve to Be Confident

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
9/3/20208 minutes, 11 seconds
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Repost: The Importance of Sharing Your Story

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
9/2/202010 minutes, 39 seconds
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Repost: How Are Your New Years Resolutions?

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
9/1/202012 minutes, 24 seconds
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Repost: Where Does Creativity Come From?

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
8/31/202013 minutes, 48 seconds
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591 - Three Tiny Ways to Practice Self Love

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
8/28/202011 minutes, 43 seconds
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590 - Take One Tiny Leap Per Week

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
8/26/202012 minutes, 13 seconds
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589 - Why Trying (and Failing) Matters

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
8/25/20209 minutes, 12 seconds
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588 - Best Mental Health Podcasts Pt.1

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: http://instagram.com/tinyleaps
8/21/20209 minutes, 17 seconds
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587 - One Habit to Start Your Day

In this episode, we take a look at one simple habit you can build that can help you set up your day for success. Join Tiny Leaps Plus: http://tinyleapsplus.com Part 1: Presenting the Problem One thing we've always known is that starting our days off right can be the difference between feeling successful and productive or feeling like the day got away from you. But how exactly do you go about starting your day off right? The common answer here is to develop a morning routine but morning routines can often be hard to keep up, long, and difficult to fit into our lives. So I started asking myself....if I could only do one thing in the morning to get my day started what would it be? What is the tiny leap,  the smallest, most impactful step you could take? Part 2: Diving Deeper Well it turns out that the answer is stretching. Yeah, stretching first thing in the morning is one habit that, if done can have massive effects on your energy levels, mood, and overall experience throughout the rest of the day. According to an article on South Dakota State University's website: "Stretching first thing in the morning can relieve any tension or pain from sleeping the night before. It also helps increase your blood flow and prepares your body for the day ahead." Overnight as we sleep our bodies are rarely moving. As a result our muscles get sore, our joints get tight, and our blood pressure goes down. When we wake our bodies naturally work to reset these but a good stretch can be an excellent short cut to help make this happen faster. Here's what an article on Scientific American has to say about blood flow to the brain: "Part of the reason exercise enhances cognition has to do with blood flow. Research shows that when we exercise, blood pressure and blood flow increase everywhere in the body, including the brain. More blood means more energy and oxygen, which makes our brain perform better." Part 3: The Solution Increased blood flow to the brain can improve alertness and energy levels through the rest of the day Reducing aches and pains can improve mood Getting back into your body and reconnecting with the physical world can help you stay present through the day All of that just from stretching each morning. Easy right? So while having a full morning routine that includes stretching would be a good thing, if you find yourself with less time to work with or if you find yourself struggling to be consistent with that routine just focus on stretching and you can still get some huge benefits. Useful Links: https://extension.sdstate.edu/benefits-stretching https://www.scientificamerican.com/article/why-do-you-think-better-after-walk-exercise/ Instagram http://instagram.com/tinyleaps
8/20/20209 minutes, 50 seconds
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586 - How to Future-Proof Your Income (Big Questions Preview)

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
8/19/20207 minutes, 52 seconds
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585 - How to Make Time for Your Goals

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. Instagram http://instagram.com/tinyleaps
8/18/202011 minutes, 43 seconds
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584 - Are You Overwhelmed by Self Help?

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: http://instagram.com/tinyleaps Resources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2907136/
8/17/202011 minutes, 48 seconds
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583 - The Outcome Doesn't Matter

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. Instagram http://instagram.com/tinyleaps
8/14/20209 minutes, 30 seconds
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582 - Two Unique Ways to Build Self-Confidence

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. Instagram http://instagram.com/tinyleaps
8/12/202010 minutes, 25 seconds
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581 - The Science of Flow

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 http://instagram.com/tinyleaps Resources Used: https://time.com/56809/the-science-of-peak-human-performance/ https://medical-dictionary.thefreedictionary.com/flow+state https://www.stevenkotler.com/ https://www.psychologytoday.com/us/blog/the-playing-field/201402/flow-states-and-creativity https://www.stevenkotler.com/book-pages/the-rise-of-super-man https://medium.com/personal-growth-lab/how-to-reach-flow-state-using-10-flow-state-triggers-473aa28dc3e5
8/10/202013 minutes, 42 seconds
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580 - Mental Health and Grief Pt 2.

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8/7/202013 minutes, 53 seconds
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579 - Mental Health and Grief Pt 1.

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 http://instagram.com/tinyleaps Resources: https://www.mhanational.org/bereavement-and-grief