Tiny Leaps, Big Changes

By Gregg Clunis

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Subscribers: 670
Reviews: 2

KZ
 Apr 7, 2019
Very professional, inspirational podcast and looking forward to many more.

A Podcast Republic user
 Sep 3, 2018

Description

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. Get ad-free episodes by joining TLBC+: https://anchor.fm/tinyleaps/subscribe

Episode Date
How Tiffany Haddish Found Her Superpower (A Slight Change of Plans)
799

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/

Jul 22, 2021
731 - Stop Feeling Guilty
951

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

In this episode, we look at the science behind why you shouldn’t feel guilty to improve yourself. Get excited, because this is Tiny Leaps, Big Changes.

Welcome to another episode of Tiny Leaps, Big Changes where I share simple, research-backed strategies you can use to get more out of your life. My name is Gregg Clunis and feeling guilty to improve your life is a really common thing.

It feels like if we choose to prioritize our goals or the things we want for our lives, that it means we’ll be leaving people behind or that we think we’re better than them.

I completely understand this feeling and have dealt with it myself but a recent study out of the University of Victoria in Australia might actually be the key to releasing some of that guilt. That’s what we’re going to be discussing today.

Sponsor: http://blinkist.com/tinyleaps

Consistency Code: http://tlbc.co/course

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

Instagram: http://instagram.com/tinyleaps

Twitter: http://twitter.com/tinyleaps

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jul 21, 2021
How to Deal With Change (feat. Dr. Maya Shankar)
2716

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

Jul 20, 2021
730 - Eating After a Workout
1294

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

In this episode, we look at the reasons why we eat poorly after a workout. Get excited, because this is Tiny Leaps, Big Changes.

Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies to help you get more out of your life. My name is Gregg Clunis and the post-workout meal is an important part of the fitness journey. It's when we refuel, restore and recover from a hard workout. But all too often, we end up eating something that doesn't really provide us with what our body needs to fully recover.

There are a number of reasons why this might happen but one thing is definite, it's doing more damage than good for your progress.

But, like everything else, if we want to make changes we need to first understand what is causing the issue. That's what we're going to be exploring in this episode.

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

Consistency Code: http://tlbc.co/course

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

Instagram: http://instagram.com/tinyleaps

Twitter: http://twitter.com/tinyleaps

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jul 19, 2021
729 - How To Define Success (Weekly Roundtable)
1043

Get the full roundtable conversation when you join TLBC+ today: https://tlbc.co/join

In this episode, we look at how to define success. Get excited, because this is Tiny Leaps, Big Changes.

Welcome to another episode of Tiny Leaps, Big Changes where I share practical, data-driven advice and frameworks to get more out of your life. My name is Gregg Clunis and we live in a society where success is defined by your next promotion, by your latest personal development win, or by what you're buying with your money. The truth is that this doesn't have to be what we define as success for us.

Success can be something different for each different person and, surprisingly, it can even be different at each stage of your life. It's important to understand this before we pursue success.

In this episode, I want to explore the meaning of success and how it may change as our lives change.

Sponsor: http://blinkist.com/tinyleaps

Consistency Code: http://tlbc.co/course

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

Instagram: http://instagram.com/tinyleaps

Twitter: http://twitter.com/tinyleaps

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jul 09, 2021
728 - Tiny Ways to Challenge Yourself
1040

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jul 07, 2021
727 - 6 Tips to Get More Organized
1048

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jul 05, 2021
Reignite Imagination & Finding Time for Play
837

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:

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jul 02, 2021
726 - How to Overcome the Fear of Failure
1316

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jun 30, 2021
725 - How to Overcome the Fear of Success
1241

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jun 28, 2021
HB: Drink Coffee at 10:30 for More Energy
540

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:

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jun 27, 2021
HB: Throw Your Hand In The Air
559

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:

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jun 26, 2021
724 - 3 Resources to Stay Focused
1062

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jun 25, 2021
723 - Why You Shouldn't Set Goals
1272

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jun 23, 2021
722 - The Summer Self-Help Guide
939

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jun 21, 2021
HB: Tapping On Your Body
712

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jun 20, 2021
HB: Practical Breathwork
979

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jun 19, 2021
721 - How to Build Self-Confidence (Q&A)
873

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jun 18, 2021
720 - How to Build a Side Hustle (Q&A)
919

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jun 16, 2021
719 - 5 Tips to Build Strong Habits
931

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jun 14, 2021
718 - How to Make Decisions Under Pressure (Q&A)
779

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jun 12, 2021
717 - How People Change Pt 2
1067

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jun 10, 2021
716 - How People Change Pt 1
1144

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jun 08, 2021
715 - Building a Tether Habit
908

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jun 07, 2021
714 - Can Inflammation Cause Depression? (feat. Jason Pawloski)
1123

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/


--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jun 04, 2021
HB: Heart Math
637

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jun 03, 2021
HB: Holding Your Breath
827

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
May 29, 2021
713 - Does Meditation Work? (feat. Liv Bowser)
1019

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
May 29, 2021
712 - How to Practice Emotional Self-Care Pt 2
1176

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
May 28, 2021
711 - How to Practice Emotional Self-Care Pt 1
961

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
May 26, 2021
HB: Runner's High Without Running
688

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
May 24, 2021
710 - The Truth About Manifesting (feat. Daniel Mangena)
937

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
May 21, 2021
709 - How to Change Your Mindset Pt 2
939

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
May 20, 2021
708 - How to Change Your Mindset Pt 1
830

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
May 20, 2021
HB: Tidying for Mental Health
1080

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


--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
May 18, 2021
707 - How to Find Your Passion: Everything You Need To Know
920

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
May 18, 2021
706 - How to Practice Self-Reflection
838

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
May 14, 2021
705 - Learning A Second Language
744

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
May 12, 2021
704 - How to Get More Organized: The Ultimate Guide
1265

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
May 10, 2021
703 - The Blueprint for Behavior Change: The Fogg Behavior Model
1087

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
May 07, 2021
702 - How to Practice Self Care With Limited Time
829

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
May 03, 2021
701 - What To Do If You Hate Your Job
996

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Apr 30, 2021
Is Your Job Fulfilling?
236

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)

Apr 29, 2021
700 - 3 Productivity Hacks That Actually Work
750

In this episode, we look at the top 3 productivity hacks that actually work.

Free Resource: http://selfcarelist.co

Sponsor: http://brightcellars.com/TLBC

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

Instagram: http://instagram.com/tinyleaps

Twitter:  http://twitter.com/tinyleaps

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

Resources:

https://www.developgoodhabits.com/productivity-hacks/

https://www.lifehack.org/470185/3-productivity-hacks-to-supercharge-your-workday

https://www.themuse.com/advice/the-todo-list-strategy-you-need-if-youre-always-busy-yet-somehow-unproductive

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Apr 28, 2021
699 - The 3 Best Meditation Books
957

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Apr 26, 2021
698 - Creating a Self Care Checklist (Free Download)
1037

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Apr 23, 2021
697 - The Importance of Vitamins
886

In this episode, we look at why vitamins are an important part of life. But be careful, they aren't always what they seem.

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

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

Instagram: http://instagram.com/tinyleaps

Twitter:  http://twitter.com/tinyleaps

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

Resources:

National Institute on Aging. (2021). Vitamins and Minerals for Older Adults. US Department of Health and Human Services. Retrieved from https://www.nia.nih.gov/health/vitamins-and-minerals-older-adults.

Katie Forster. (2017). Multivitamins Just Create ‘Very Expensive Urine,’ Medical Chief Warns. Independent. Retrieved from https://www.independent.co.uk/life-style/health-and-families/health-news/multivitamins-expensive-urine-waste-money-vitamins-australian-medical-association-chief-michael-gannon-supplements-a7578961.html.

Centers for Disease Control. (2018). CDC’s Second Nutrition Report: A comprehensive biochemical assessment of the nutrition status of the US population. Retrieved from https://www.cdc.gov/nutritionreport/pdf/4page_%202nd%20nutrition%20report_508_032912.pdf.

UnityPoint. (2020). How to Spot a Vitamin D Deficiency. UnityPoint Health LiveWell. Retrieved from https://www.unitypoint.org/livewell/article.aspx?id=ca7f4766-8ba8-43a2-bbe7-0ef9efab5c6d.

Harvard Health Publishing. (2020). Vitamin B12 Deficiency Can Be Sneaky, Harmful. Harvard Health Publishing Harvard Medical School. Retrieved from https://www.health.harvard.edu/blog/vitamin-b12-deficiency-can-be-sneaky-harmful-201301105780.

Food and Drug Administration. (2017). What You Need to Know about Dietary Supplements. FDA. Retrieved from https://www.fda.gov/food/buy-store-serve-safe-food/what-you-need-know-about-dietary-supplements.

National Health Service. (2020). Vegetarian and vegan diets. NHS. Retrieved from https://www.nhs.uk/live-well/eat-well/vegetarian-and-vegan-diets-q-and-a/#:~:text=Vitamin%20B12%20is%20only%20found,is%20fortified%20with%20vitamin%20B12.

United States Pharmacopeia. (2020). What is the US Pharmacopeia? Retrieved from https://qualitymatters.usp.org/what-us-pharmacopeia.

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Apr 21, 2021
696 - The Habit of Happiness: Why Happiness is a Choice
1006

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Apr 20, 2021
695 - How to Stop Being Selfish
740

In this episode, we look at how to stop being selfish.

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

Instagram: http://instagram.com/tinyleaps

Twitter:  http://twitter.com/tinyleaps

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Apr 16, 2021
694 - Spirituality, Religion, & Mental Health
1022

In this episode, we look at the mental health benefits of religion and spirituality.

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

Instagram: http://instagram.com/tinyleaps

Twitter:  http://twitter.com/tinyleaps

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

Resources:

Caroline Kitchener. (2018). What It Means To Be Spiritual But Not Religious. The Atlantic. https://www.theatlantic.com/membership/archive/2018/01/what-it-means-to-be-spiritual-but-not-religious/550337/.

Simon Dein, PhD. (2010). Religion, Spirituality, and Mental Health. Psychiatric Times. Retrieved from https://www.psychiatrictimes.com/view/religion-spirituality-and-mental-health.

Abraham Verghese. (2008). Spirituality and Mental Health. Indian Journal of Psychiatry. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2755140

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Apr 14, 2021
693 - How to Practice Self-Care
782

In this episode, we look at practicing self-care.

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

Instagram: http://instagram.com/tinyleaps

Twitter:  http://twitter.com/tinyleaps

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

Resources:

https://www.health.harvard.edu/mind-and-mood/sour-mood-getting-you-down-get-back-to-nature

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Apr 12, 2021
692 - How to Increase Your Productivity
700

In this episode, we look at improving productivity.

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

Instagram: http://instagram.com/tinyleaps

Twitter:  http://twitter.com/tinyleaps

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Apr 09, 2021
691 - Why Positive Thinking Doesn't Work
675

In this episode, we look at the toxicity of positive thinking.

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

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

Instagram: http://instagram.com/tinyleaps

Twitter:  http://twitter.com/tinyleaps

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

Resources:

Allyson Chiu. (2020). Time to ditch ‘toxic positivity,’ experts say: ‘It’s okay not to be okay.’ Washington Post. https://www.washingtonpost.com/lifestyle/wellness/toxic-positivity-mental-health-covid/2020/08/19/5dff8d16-e0c8-11ea-8181-606e603bb1c4_story.html.

Jen Rose Smith. (2020). When does a good attitude become toxic positivity? CNN Health.
https://www.cnn.com/2020/09/17/health/toxic-positivity-mental-health-wellness/index.html.

Jenn Selby. (2021). What To Do About Toxic Positivity - The Worst Type of Advice We Give & Get. 
https://www.refinery29.com/en-gb/what-is-toxic-positivity.

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Apr 07, 2021
690 - How Nostalgia Can Be Beneficial
564

In this episode, we look at nostalgia and how it can be beneficial to us. 

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

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

Instagram: http://instagram.com/tinyleaps

Twitter:  http://twitter.com/tinyleaps

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

Resources:

Robert Yaniz Jr. (2018). Is There a Dark Side to Nostalgia? Rewire. 
https://www.rewire.org/dark-side-nostalgia/.

Sheri Jacobson. (2020). Nostalgia - Is Missing the Past  Good or Bad for You? Harley Therapy. https://www.harleytherapy.co.uk/counselling/nostalgia-good-or-bad.htm

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Apr 05, 2021
689 - Intuition vs Anxiety
606

In this episode, we look at the difference between intuition and anxiety.

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

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

Instagram: http://instagram.com/tinyleaps

Twitter:  http://twitter.com/tinyleaps

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

Resources:

Psychology Today. (2020). Intuition. Psychology Today. Retrieved from https://www.psychologytoday.com/us/basics/intuition.

Mayo Clinic. (2021). Anxiety Disorders. Mayo Clinic. Retrieved from https://www.mayoclinic.org/diseases-conditions/anxiety/symptoms-causes/syc-20350961.

Mind. (2021). What Causes Anxiety Problems? Mind UK. Retrieved from https://www.mind.org.uk/information-support/types-of-mental-health-problems/anxiety-and-panic-attacks/causes/.

Leigh Weingus. (2019). How to Trust Your Gut When You Struggle With Anxiety, According to Mental Health Experts. Well and Good. Retrieved https://www.wellandgood.com/intuition-vs-anxiety/.

Jessica Booth. (2018). 8 Important Differences Between Intuition and Anxiety. Bustle. Retrieved https://www.bustle.com/p/8-unexpected-differences-between-intuition-anxiety-that-could-help-you-listen-to-your-inner-voice-9078931.

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Apr 02, 2021
688 - Start a Stamp Collection
622

In this episode, we look at why you should start a stamp collection (or really any collection)

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

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

Instagram: http://instagram.com/tinyleaps

Twitter:  http://twitter.com/tinyleaps

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

Resources:

Bon Vita. (2017). Four Interesting Mental Health Benefits of Collecting. Bon Vita Style. Retrieved from https://www.bonvitastyle.com/4-interesting-mental-health-benefits-of-collecting.

James L. Halperin. (2021). The Intelligent Collector. Heritage Auctions: America's Auction House. Retrieved https://www.ha.com/intelligent-collector/why-do-we-collect-things.s?article=collect.

Environmental Conscience. (2017). Pros and Cons of Collecting. Retrieved from https://environmental-conscience.com/collecting-pros-cons/.A

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Mar 31, 2021
687 - Should You Quit Coffee!?
493

In this episode, we look at whether or not you should quit drinking coffee. 

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

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

Instagram: http://instagram.com/tinyleaps

Twitter:  http://twitter.com/tinyleaps

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


--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Mar 26, 2021
Improving Success in the Stock Market (Market Adventures)
1019

In this episode, we listen to an episode of the Market Adventures podcast on how to improve your successful trades in the stock market.

Spotify: https://open.spotify.com/show/3gSOqMEZ2d1x6RVfE2R5Tp

Apple: https://podcasts.apple.com/us/podcast/market-adventures-the-journey-to-financial-freedom/id1517089013

Website: http://marketadventures.fm

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Mar 25, 2021
686 - How to Build Self Control
634
In this episode, we look at how to build self control Written By: Samridhi Jain | https://www.instagram.com/samridhiii__/ Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Sponsored By: http://blinkist.com/tinyleaps Instagram: http://instagram.com/tinyleaps Twitter:  http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes Resources: https://www.verywellmind.com/psychology-of-self-control-4177125 https://www.psychologytoday.com/intl/basics/self-control https://www.forbes.com/sites/francesbridges/2018/06/28/5-ways-to-improve-self-control/ https://www.inc.com/jeff-haden/the-science-of-self-control-6-ways-to-develop-grea.html --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Mar 24, 2021
How Laughing Can Heal You (Happy Brain)
1005

In this episode, we look at how laughter can be a form of yoga!?

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

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

Website: http://happybrain.fm

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Mar 23, 2021
685 - Let Go of Control in Life
662

In this episode, we look at the process of letting go of control.

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

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

Sponsored By: http://organifi.com/tinyleaps

Instagram: http://instagram.com/tinyleaps

Twitter:  http://twitter.com/tinyleaps

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

Resources:

Catherine Beard. (2016). 3 Simple Tips to Tame Your Inner Control Freak. The Blissful Mind. Retrieved from https://theblissfulmind.com/letting-go-control/.

Dr. Amy Johnson. (2020). Let Go of Control: How to Learn the Art of Surrender. Tiny Buddha. Retrieved from https://tinybuddha.com/blog/let-go-of-control-how-to-learn-the-art-of-surrender/

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Mar 23, 2021
Repost: Why Happiness is So Hard to Find
660

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.

  1. 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.
  2. 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.
  3. Finally, and I touched on this in the first point, we need to improve our ability to be present and experience those fleeting moments. Happiness exists for a brief period of time. Our ability to experience it comes down to whether or not we can be present enough for that time. By meditating, journaling, doing yoga, practicing gratitude, or any other tool to improve our focus and presence we will also allow ourselves to experience more happiness in our lives. Not because there is any new happiness to be found, but because we can experience the happiness that is already there.
--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Mar 19, 2021
Getting into the Stock Market (Market Adventures)
1157

In this episode, we listen to an episode of the Market Adventures podcast on how to get into the stock market. 

Spotify: https://open.spotify.com/show/3gSOqMEZ2d1x6RVfE2R5Tp

Apple: https://podcasts.apple.com/us/podcast/market-adventures-the-journey-to-financial-freedom/id1517089013

Website: http://marketadventures.fm


--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Mar 18, 2021
684 - How to Navigate Grief
762

In this episode, we look at how to navigate grief.

Written By: Lisa Hagan | https://www.instagram.com/lisalee_wellnesswarrior/

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

Sponsored By: http://trycaliper.com/tinyleaps | tinyleaps

Instagram: http://instagram.com/tinyleaps

Twitter:  http://twitter.com/tinyleaps

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

Resources:

https://psychcentral.com/lib/the-5-stages-of-loss-and-grief#4.-Depression

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Mar 17, 2021
683 - How to Take Feedback Positively
742

In this episode, we talk about how to take feedback positively.

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

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

Sponsored By: http://greenchef.com/90tinyleaps

Instagram: http://instagram.com/tinyleaps

Twitter:  http://twitter.com/tinyleaps

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

Resources:

https://uwaterloo.ca/centre-for-teaching-excellence/teaching-resources/teaching-tips/assessing-student-work/grading-and-feedback/receiving-and-giving-effective-feedback

https://social.hays.com/2019/02/04/receiving-feedback-work/

https://www.thebalancecareers.com/receive-feedback-with-grace-and-dignity-1916643

https://buffer.com/resources/how-to-give-receive-feedback-work/

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Mar 16, 2021
Cold Showers (Happy Brain)
882

In this episode, we look at the Cold Showers episode of Happy Brain. Find Happy Brain on your favorite podcasting app today and click subscribe or follow. 

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

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

Website: http://happybrain.fm

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Mar 15, 2021
682 - How to Improve Your Planning Skills
677

In this episode, we talk about how to improve your planning skills.

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

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

Sponsored By: http://greenchef.com/90tinyleaps

Instagram: http://instagram.com/tinyleaps

Twitter:  http://twitter.com/tinyleaps

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

Resources:

https://www.entrepreneur.com/amphtml/350045

https://medium.com/the-mission/the-planning-fallacy-why-you-miss-your-deadlines-and-what-to-do-about-it-db5e162307b7

https://www.actitime.com/project-time-estimation/planning-fallacy/

https://www.achieveit.com/resources/blog/the-planning-fallacy-how-to-avoid-becoming-a-victim

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Mar 12, 2021
681 - How to Learn and Practice Financial Discipline
804

In this episode, we talk about how to learn and practice financial discipline.   

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

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

Sponsored By: http://organifi.com/tinyleaps 

Instagram: http://instagram.com/tinyleaps

Twitter:  http://twitter.com/tinyleaps

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

Resources: 

Jim Akin. (2019). What is Credit? Experian.
Retrieved from https://www.experian.com/blogs/ask-experian/credit-education/faqs/what-is-credit/.

Laura Adams. (2018). 5 Clever Ways to Stay Financially Disciplined in the New Year. US News Money.
Retrieved from https://money.usnews.com/money/blogs/my-money/articles/2018-01-12/5-clever-ways-to-stay-financially-disciplined-in-the-new-year.

Jason Cabler. (2014). 9 Tips for Creating Discipline with Money. Financial Freedom.
Retrieved from https://www.cfinancialfreedom.com/9-tips-creating-discipline-with-money/.

Rachel Ritlop. (2020). What is Financial Discipline? The Confused Millennial.
Retrieved from https://www.theconfusedmillennial.com/financial-discipline-with-money/.

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Mar 10, 2021
6 Second Kiss (Happy Brain)
661

In this episode, Heather Parady from the Happy Brain podcast talks about the 6 Second Kiss. 

Podcast Website: http://happybrain.fm

Podcast Instagram: http://instagram.com/happybrainfm

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

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Mar 09, 2021
680 - How Society Affects Your Personal Development
594

In this episode, we look at how society affects your personal development, and what you can do about it.  

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

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

Sponsored By: http://blinkist.com/tinyleaps  

Instagram: http://instagram.com/tinyleaps 

Twitter:  http://twitter.com/tinyleaps 

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

Resources: 

USDHH. (2020). Social Determinants of Health. Retrieved from https://health.gov/healthypeople/objectives-and-data/social-determinants-health.

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Mar 09, 2021
679 - How to Navigate Trauma
846

In this episode, we look at how to deal with trauma. 

Written By: Lisa Hagan | https://www.instagram.com/lisalee_wellnesswarrior/

Sponsor: http://brightcellars.com/tinyleaps

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Mar 06, 2021
Hate Meditating? Do This!
601

Listen to Happy Brain:

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

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

Mar 03, 2021
678 - How to Live More Sustainably
748

In this episode, we look at sustainable living and how it can support your personal development goals. 

Sponsor: http://tinyleapsplus.com

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

Resources:

Academic Impact. (2020). Sustainability. United Nations.

Garrett Hardin. (2000). Tragedy of the Commons. The Library of Economics and Liberty.

Environmental Science. (2020). What is Sustainability and Why is it Important? Environmental Science Organization.

Anne Marie Bonneau. (2019). Zero Waste Chef. Happy Mindful Magazine.

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Mar 01, 2021
677 - How to Manage Emotional Saturation
756

In this episode, we look at how to better manage emotional saturation.

Sponsor: http://tinyleapsplus.com

Writer: Lisa Hagan | https://www.instagram.com/lisalee_wellnesswarrior/

Instagram: http://instagram.com/tinyleaps

Twitter: http://instagram.com/tinyleaps

Website: http://tinyleaps.fm

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Feb 26, 2021
676 - How Effort Affects Your Results
653

In this episode, we look at how effort affects the results your get in studying and in life. 

Sponsor: http://blinkist.com/tinyleaps

Writer: Samridhi Jain | https://www.instagram.com/samridhiii__/

Instagram: http://instagram.com/tinyleaps

Twitter: http://instagram.com/tinyleaps

Website: http://tinyleaps.fm

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Feb 24, 2021
675 - How to Calm Yourself Down
705

In this episode, we look at 2 strategies to calm yourself down when stressed or anxious. 

Sponsor: http://brightcellars.com/tinyleaps

Resources:

https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response

https://www.pocketcoach.co/blog/8-types-of-pranayama-breathing-and-their-benefits/

https://www.healthline.com/health/duchenne-smile

https://www.psychologicalscience.org/news/releases/smiling-facilitates-stress-recovery.html

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Feb 23, 2021
674 - Tips for Job Hunting in 2021
809

In this episode, we look at the job market in 2021 and beyond. 

Sponsor: http://greenchef.com/tinyleaps90

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

Instagram: http://instagram.com/tinyleaps

Twitter: http://twitter.com/tinyleaps

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Feb 17, 2021
673 - Exploring Your Mental Health
662

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

Sponsor: http://blinkist.com/tinyleaps

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Feb 17, 2021
672 - Improve Your Focus Instantly
632
Feb 12, 2021
671 - How Rest Can Be Productive
650

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

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

Sponsor: http://blinkist.com/tinyleaps

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Feb 11, 2021
670 - How to Find Healing in Nature
811

In this episode, we look at how to find healing in nature. 

Sponsor: www.trycaliper.com/tinyleaps | code: TINYLEAPS

Writer: Lisa Hagan | https://www.instagram.com/lisalee_wellnesswarrior/

Resources:

Levels of Nature and Stress Response (nih.gov)

Experience of Nature

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Feb 09, 2021
669 - Valentine's Day Date Ideas (Covid Friendly)
952

In this episode, we look at some date ideas for Valentine's Day. 

Sponsor: www.brightcellars.com/tinyleaps

Instagram: http://instagram.com/tinyleaps

Twitter: http://twitter.com/tinyleaps

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Feb 06, 2021
668 - The Value of Playing Video Games
619

In this episode, we look at the value of playing video games. 

Sponsor: www.get-base.com/tinyleaps

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


--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Feb 04, 2021
667 - The Power of Retrospection
788

In this episode, we look at the power of retrospection. 

Sponsor: Tiny Leaps Plus | http://tinyleapsplus.com 

Writer: Lisa Hagan | https://www.instagram.com/lisalee_wellnesswarrior/

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Feb 02, 2021
Tiny Ways to Burn Excess Fat
1001

In this episode, we look at some tiny ways to burn excess fat. 

Sponsor: Head over to www.takecareof.com and enter the code tinyleaps50 to get 50% off.

Writer: Samridhi Jain | https://www.instagram.com/samridhiii__/

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jan 30, 2021
665 - How to Get Better at Communication
635

In this episode, we look at how to get better at communication. 

Sponsor: Just Thrive is offering my listeners 15 percent off Sitewide!

Go to just thrive health dot.com today and enter code “TLBC” to take advantage of this incredible savings and to learn more

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

Editor: Sophie Sumpter https://www.instagram.com/sorosum/

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jan 27, 2021
664 - How to Choose a Therapist
818

In this episode, we look at how to pick a therapist. 

You're Too Good to Feel This Bad is available in paperback, e-reader, and audio format. Get in on Amazon.

https://www.amazon.com/Youre-Too-Good-Feel-This/dp/0578643421/ref=sr_1_1_sspa

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

Editor: Sophie Sumpter https://www.instagram.com/sorosum/

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jan 25, 2021
663 - How to Think About Your Food
682

In this episode, we look at a unique approach to thinking about your food. 

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

Get 20% off your first order when you use promo code TINYLEAPS at TRY CALIPER DOT COM SLASH TINYLEAPS.

Sources

Elaine Watson. (2013). No Such Thing as Bad Foods, Only Bad Diets. Leatherhead Food Research. Retrieved from https://www.foodnavigator-usa.com/Article/2013/02/11/Is-the-there-is-no-such-thing-as-bad-foods-only-bad-diets-argument-helpful.

Andy Martin. (2017). 7 Components of a Balanced Diet. Stonebridge College. Retrieved from https://www.stonebridge.uk.com/blog/nutritional-sciences/7-components-balanced-diet.

Intuitive Eating. (2019). 10 Principles of Intuitive Eating. The Original Intuitive Eating Pros. Retrieved from https://www.intuitiveeating.org/10-principles-of-intuitive-eating/.

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jan 23, 2021
662 - Why You Should Measure Progress (feat. Lola Priego)
2403

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

Jan 21, 2021
661 - How to Find Love (feat Damona Hoffman)
768

In this episode, I bring on my friend Damona Hoffman to help you navigate the world of dating. 

Subscribe to her podcast: https://damonahoffman.com/dates-mates-podcast/

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jan 19, 2021
660 - Are You Addicted to Stress?
610

In this episode, we explore stress as an addiction. 

Sponsor: http://curology.com/tinyleaps

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jan 15, 2021
659 - The Importance of Gut Health (feat. Tina Anderson & Kiran Krishnan)
2293

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


Jan 15, 2021
658 - How to Manage Anger
821

In this episode, we learn to effectively manage our anger. 

Sponsor: Too Good to Feel This Bad

https://www.amazon.com/Youre-Too-Good-Feel-This/dp/0578643421

Writer: Samridhi Jain | https://www.instagram.com/samridhiii__/

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jan 13, 2021
657 - Stop Trying to Be Extraordinary
830

In this episode, we look at why we need to stop chasing the extraordinary. 

Sponsor: http://greenchef.com/tinyleaps90

Written By: Lisa Hagan | https://www.instagram.com/lisalee_wellnesswarrior/

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jan 11, 2021
656 - How to Practice Forgiveness
626

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

Sponsor: http://tinyleapsplus.com

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jan 08, 2021
655 - Lessons Learned From The Pandemic
628

In this episode, we look at some lessons learned from the pandemic so far. 

Sponsor: http://tinyleapsplus.com

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jan 06, 2021
654 - Can Long Distance Relationships Work?
581

In this episode, we look at long distance relationships.

Tiny Leaps Plus: http://tinyleapsplus.com

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jan 04, 2021
653 - Five Years of Tiny Leaps
855

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

Sponsor: http://tinyleapsplus.com

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jan 01, 2021
652 - A Better Way to Learn
642

In this episode, we look at a better way to learn information. 

Writer: Samridhi Jain | https://www.instagram.com/samridhiii__/

Resources

How to combat the forgetting curve;

https://elearningindustry.com/forgetting-curve-combat

Research on high and low utility techniques of studying and memorization;

https://journals.sagepub.com/doi/abs/10.1177/1529100612453266

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Dec 29, 2020
651 - How to Embrace Your Inner Child
642

In this episode, we look at how to embrace your inner child. 

Sponsor: http://tinyleapsplus.com

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

Sources:

Jacobson, Sheri. (2020). “What is the inner child?” Harley Therapy. Retrieved from https://www.harleytherapy.co.uk/counselling/what-is-the-inner-child.htm.

Cooke, Bob. (2020). “Transactional Analysis and Ego States.” Manchester Institute for Psychotherapy. Retrieved from https://mcpt.co.uk/transactional-analysis-and-ego-states/.

Aiyana, Shelena. (2019). “How to Do Inner Child Work for Healing Trauma and Self Acceptance.” Rising Woman. Retrieved from https://risingwoman.com/inner-child-work-healing-trauma-self-acceptance/

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Dec 29, 2020
650 - How to Stop Being a Perfectionist
749

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

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

Sponsor: http://tinyleapsplus.com

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Dec 28, 2020
649 - I'm Going to Delete This Episode in 24 Hours
772

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

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

Sponsor: http://tinyleapsplus.com

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Dec 27, 2020
648 - How to Slow Down Time
819

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

Sponsor: http://tinyleapsplus.com

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Dec 25, 2020
647 - How to Improve Mental Strength
644

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

Written By: Samridhi Jain 

Sponsor: http://tinyleapsplus.com

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Dec 24, 2020
646 - 3 Keys to More Happiness
692

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

Sponsor: http://tinyleapsplus.com

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Dec 23, 2020
645 - How to Deal With Heartbreak
699

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.

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Dec 22, 2020
644 - How Fear Is Used to Control You
891

In this episode, we look at how fear is used as a tool to influence your decisions and what you can do about it. 

Sponsor: http://neuyear.net/tinyleaps coupon: tinyleaps

The Problem

  • Human beings are weak both emotionally and physically
  • As a species we started out at the bottom of the heap
  • Through the continued development of our brain we were able to get stronger
  • Now we rule the planet, but the fear is still there
  • That fear can be harnessed to create environments where control is easier

Digging Deeper

  • The amygdala is the part of the brain that handles fear responses. It also handles the fight or flight response.
  • Logical thinking and processing happens in higher levels of the brain
  • It’s said that before we can think about something logically, we first have to process it emotionally.
  • That processing determines if we are in danger or not, if the information is relevant or not...etc.
  • So when something triggers a fear response, we often don’t ever get to the logical thinking piece of the equation. We just react.
  • This creates an opportunity for those who may want us to act in certain ways. Vote in certain ways.
  • This is why so much of politics is fear based
    • The other party is trying to take something away from you
    • The other guy isn’t going to protect you
    • The other group is out to get you
  • This is also why so much of politics is identity based
    • We are Americans, we don’t take handouts
    • We work hard for everything we have
  • This is why advertising is often fear based as well
    • That problem you’re dealing with is actually worse than you think
    • It could lead to this unless you pay us
  • The core of the message is always the same “some kind of harm is coming for you or your loved ones and the only way out is to do what we say”
  • It’s the same strategy that the mafia uses in movies to sell their insurance. “What a nice place, it’d be a shame if something happened to it”
  • So what can we do?

The Solution

  • The answer is always to slow down our response
  • More information is useless, the problem isn’t that we don’t have access to information, it’s that we aren’t processing information correctly.
  • The fear response is immediate and comes before the logical response.
  • Appealing to logic or reason isn’t going to change the reaction
  • Instead we have to add time to the situation
  • Create an environment where we can have the initial fear response, but then take time to allow our logic centers to catch up
  • This is the value of things like the 24 hour rule. Where if you want to buy something nom-essential you should wait 24 hours before making the decision.
  • Those 24 hours gives your logic centers time to catch up so that you don’t make a decision emotionally
  • The same can be done with fear. When you receive a message from someone (a brand, a politician, a friend...etc) that appeals to fear responses, take it in, experience your fear response, but make no decisions until you’ve had time to catch up logically and apply critical thinking.
  • If you can do this, you’ll be able to make better decisions for your life
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Dec 21, 2020
643 - The Value of Affirmations
600

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Dec 20, 2020
642 - Two Ways to Build a Habit
668

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

Sponsor: http://blinkist.com/tinyleaps

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Dec 20, 2020
641 - How to Increase Your Productivity
755

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

Written By: Samridhi Jain

Sponsor: http://greenchef.com/tinyleaps80

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Dec 18, 2020
The Biggest Mistakes in Stock Market Trading (Market Adventures)
789

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Dec 17, 2020
640 - How to Set Good Boundaries
636

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.

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Dec 15, 2020
639 - Why Happiness is So Hard to Find
795

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.

  1. 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.
  2. 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.
  3. Finally, and I touched on this in the first point, we need to improve our ability to be present and experience those fleeting moments. Happiness exists for a brief period of time. Our ability to experience it comes down to whether or not we can be present enough for that time. By meditating, journaling, doing yoga, practicing gratitude, or any other tool to improve our focus and presence we will also allow ourselves to experience more happiness in our lives. Not because there is any new happiness to be found, but because we can experience the happiness that is already there.
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Dec 14, 2020
638 - Why You Should Try Yoga
717

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.

  1. Set an alarm half an hour earlier. This additional time is needed to frame our mindset.
  2. Find a space in your home.
  3. Dress comfortably.
  4. Sit on the floor or a mat if you have one.
  5. Stand slowly, breathing deeply as you do.
  6. Try a specific pose, you can find these with a simple google search.
  7. Combine 2 or 3 in a sequence.

Whether  you are doing a guided yoga flow, or sitting in stillness, listen to your mind and recognise what your body is feeling. When you get into a position, focus on your breathing.

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Dec 13, 2020
637 - Why To Do Lists Don't Work
748

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

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Dec 12, 2020
636 - How to Beat Your Phone Addiction
699

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__/

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Dec 11, 2020
635 - Why Motivation is Detrimental to Your Success (feat. Xavi De Guzman)
2372

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/

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Dec 11, 2020
634 - How to Find Certainty in Your Career (feat. Xavi De Guzman)
1655

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/

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Dec 10, 2020
633 - The 4 Stages of a Relationship
574

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


--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Dec 08, 2020
632 - How I Stay Productive
724

In this episode, we talk about being more productive. 

Sponsor: http://andstillivote.org

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Dec 07, 2020
631 - Luck is Not a Bad Word
928

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

Join TLBC+: http://tinyleapsplus.com

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Dec 06, 2020
630 - How to Accomplish More
695

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

Join TLBC+: http://tinyleapsplus.com

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Dec 05, 2020
629 - Don't Set a Goal for 2021
608

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

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Dec 04, 2020
628 - Top 3 Relationship Podcasts (December 2020)
838

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



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Dec 03, 2020
627 - How to Stop Reacting Emotionally
865

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.

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Dec 02, 2020
626 - How to Improve Your Sleep Cycle
730

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__/

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Dec 01, 2020
625 - Why Smoking is Easier Than Working Out
757

In this episode, we look at why smoking is so much easier than working out. 

Sponsor: http://andstillivote.org

The Problem

We all know the “right” things to do. If you want to lose weight, eat better and exercise. If you want to get out of debt, live below your means and save your money. If you want to improve your relationship, create lines of open communication with each other.

Chances are if you have a goal for your life you are also FULLY aware of how to accomplish it. And even if you aren’t 100% positive on the exact formula, you at least know what direction to go in.

And even more, let’s pretend that you have a goal and have absolutely no idea at all how to accomplish it. There are plenty of resources like this podcast, google, or books to help you out.

My point is that we have absolutely no problem figuring out what to do to make progress.

Digging Deeper

Researchers over the years have come up with a reliable theory on how habits are formed. We’ve discussed this in past episodes but as a bit of a refresher, a habit requires 3 things in order to be created.

First it needs a trigger, this is the external thing that your behavior is responding to. Second it needs a behavior, this is the core activity of the habit, finally it needs some kind of reward.

Once the trigger happens, if we take the behavior our brains use a process called Myelination to reinforce the circuitry responsible. This allows the response to the initial trigger to become much faster. We essentially become more efficient in order to use less energy the next time.

The Solution

Honestly this is a difficult question to answer. There is no way to get results from the gym faster. There is no way to reduce the pleasures of engaging in bad habits.

Since we can’t change this dynamic between good habits and bad habits there is really only one thing we can do. Accept that building good habits is going to suck. Like seriously suck. And it sucks for a reason, your brain wants there to be a clear reward from that activity. That’s how it tricks you into doing it. If you work out for long enough you will start to feel that reward in the release of neurochemicals. You’ll start to see that reward in your body. But you’ve gotta make it to that point before you can take advantage of it.

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Nov 30, 2020
624 - How to Be a Supportive Partner
620

In this episode, we look at how to be a supportive partner. 

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

Sponsor: 

Head over to www.betterhelp.com/tinyleaps and use the discount code tiny leaps to get 10% off your first month. That's  www.betterhelp.com/tinyleaps coupon code tiny leaps.

The Problem:

Choosing to share your life with a romantic partner looks different for everyone. Cohabitating, long distance relationships, choosing to have children or not. There are a lot of choices and none of them are necessarily “right” or “wrong”. However, there is one common denominator among every successful relationship: your partner will one day face challenges that are outside of your control and outside of your experience. So how do you support them when you can’t move a roadblock out of their path? Is it even your responsibility to move it?

Digging Deeper:

Throughout the course of your relationship, the type of support that your partner needs may change. Mental illness, chronic pain, cancer, or family deaths name a few of the unpredictable things that may throw your relationship for a loop. According to the National Law Review, stress about finances, parenting disagreements, and household responsibilities are some of the most common challenges faced in relationships. To make things worse, COVID-19 has heightened anxieties leading to an uptick in divorce rates (National Law Review, 2020). According to the New York Post, the number of people seeking divorce from March to June of this year was 34% higher than March to June of 2019 (Rosner, 2020). Newly weds seem to be the demographic seeking divorce at a higher rate than ever before (Rosner, 2020).

The Solution

Supporting your partner through a difficult situation involves first realizing that we all have problems that we go through. This seems like a general statement that we are all aware of, but it’s important to acknowledge and be reminded of. Our partner’s struggles may be similar to or the same problem as the ones we are facing, but their experience is entirely independent of our own. It can be easy to ignore this when we get so caught up in our own day to day struggle. We may experience the exact same thing as another person, such as the pandemic, but no two experiences are exactly the same.

SOURCES:

Medina, Raphael. Supporting Your Partner: Long Term Illness. (2020). Ultimate Love Counseling & Coaching. 

Retrieved from https://ultimatelovecc.com.supporting-your-partner-long-term-illness/.

Rosner, Elizabeth. (2020). Divorce Rates Skyrocket in US Amidst Pandemic. New York Post.

Retrieved from https://nypost.com/2020/09/01/divorce-rates-skyrocket-in-u-s-amid-covid-19/.

National Law Review. (2020). Divorce Rates and COVID-19. 

Retrieved from https://www.natlawreview.com/article/divorce-rates-and-covid-19.

Cramer, Duncan. (2006). How Supportive Partner May Increase Relationship Satisfaction.

British Journal of Guidance & Counseling. 

Retrieved from http://dx.doi.org/10.1080/03069880500483141


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Nov 27, 2020
623 - How We Form Habits
738

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.

  1. You identify the change you want to create
  2. You figure out the key behavior that will drive it
  3. You turn that behavior into a habit
  4. Over time the change occurs

It’s basic, straightforward, and makes sense. But obviously simple and basic aren’t quite enough to create change.

Digging Deeper

You may already know this but let’s quickly cover what exactly a habit is. According to Oxford, a habit is defined as a settled or regular tendency or practice, especially one that is hard to give up.

In other words, they are the things you regularly lean towards doing when faced with a similar situation. This could be something good for you like brushing your teeth or it could be something detrimental like responding negatively to anxiety.

This is an important point. From the brain’s point of view, there is no difference between a good habit and a bad habit. There are just tendencies in our behavior that get reinforced.

So how do habits form? In a response on the website 1440.org Dr. Judson Brewer said this about habits:

“In brain speak, the habit loop needs a trigger, a behavior, and a reward.”

The Solution

Well the first thing to remember is that it doesn’t matter whether you are purposefully building a good habit or accidentally building a bad habit. The process is going to be the same. This means you need to be careful of how you respond to things.

But assuming that we want to purposefully build a good habit, one that aligns with the goals we’ve set, then we simply need to look at the process and try to create those outcomes.

We need a trigger of some kind and we need a similar context. This could be anything, just pick something that you can repeat on a close to daily basis. This is why tools like Habit Stacking, the process of piling a new habit on top of an existing habit work. The existing habit already has a trigger and so you piggy back your new habit with that existing trigger.


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Nov 26, 2020
622 - Working Hard Isn't Enough
926

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.

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Nov 23, 2020
621 - Why Failure is Such a Big Problem
923

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

Sponsor: http://athleticgreens.com/tinyleaps


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Nov 20, 2020
620 - Is Anxiety a Habit?
797
Nov 18, 2020
619 - How to Achieve Your 2020 Goals
800

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


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Nov 17, 2020
618 - Top 3 Personal Finance Podcasts (November 2020)
729

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

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Nov 13, 2020
617 - Bad Habits to Break ASAP Pt 1
842

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

Resources Mentioned:

http://blinkist.com/tinyleaps

http://tinyleapsplus.com


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Nov 11, 2020
616 - 3 Ways to Hit Snooze Less
662

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

Secure the vote: www.andstillivote.org


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Nov 09, 2020
615 - Top 3 Good Habits to Build
619

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

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Nov 07, 2020
614 - How Your Environment Affects You
587

In this episode, we look at how your environment affects your day to day behavior. 

The Problem

We often make the mistake when trying to develop ourselves and improve our lives by just focusing on the actual behavior change. This matters. Of course if we get ourselves to stop doing something it would lead to some kind of change in our outcome. But it’s not the whole picture.

This is proven by the sheer number of people who commit themselves to development each year only to drop off within a few months.

Here’s how it typically happens. We get excited about the chance to start clean. We set our goals, get some friends involved to hold us accountable, and start taking action.

But yet change doesn’t come. What’s going on?

Resources:

https://philadelphia.cbslocal.com/2016/02/09/new-study-reveals-how-long-new-years-resolutions-usually-last/

https://www.usatoday.com/story/news/nation/2019/01/16/thursday-january-17-day-most-new-years-resolutions-fail/2539402002/

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Nov 04, 2020
613 - How Curiosity Can Change Your Life
735

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

Blinkist: http://blinkist.com/tinyleaps

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Nov 02, 2020
612 - Why Motivation Doesn't Work
842

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

Civil Rights: www.andstillivote.org

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Oct 30, 2020
611 - Is Self-Help Holding You Back?
638

In this episode, we look at whether or not self-help might be holding you back in life. 

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

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Oct 29, 2020
610 - How to Get Out of Your Comfort Zone
812

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

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Oct 26, 2020
609 - How to Grow Without Leaving People Behind
776

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

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Oct 23, 2020
608 - Why You Can't "Catch Up On Sleep"
681

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

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Oct 22, 2020
607 - How to Be Confident In Your Growth
797

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 

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Oct 20, 2020
606 - How to Stop Impulse Buying
801

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.

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Oct 13, 2020
605 - Cognitive Distortions 101
880

In this episode we look at cognitive distortions, how they affect your personal growth, and what to do about them.

VOTE: www.andstillivote.org

The Problem:

I am sure this has happened to you. A disagreement with someone you care about, or one negative comment out of 10 other positive ones, and all of a sudden you’re in a spiral of negative thoughts about yourself, the other person and the event itself.

The problem is that these thoughts are more often than not inaccurate. They aren’t a good representation of what actually happened. Further, they are a completely made up representation of the event from the other person’s perspective.

Digging Deeper

Cognitive distortions are biased perspectives we put on ourselves and the world around us. They are patterns of thinking or believing that are irrational and that we unknowingly reinforce over time. These ways of thinking are harmful because, in general, we tend to act in accordance with our beliefs. So if our beliefs are false or inaccurate, naturally our actions will suffer as a consequence. Then those negative actions get reinforced as habits and all of a sudden we spend each day taking the wrong actions and making the wrong choices all because of a simple cognitive distortion.

In 1976, psychologist Aaron Beck first proposed the theory behind cognitive distortions and in the 1980s; David Burns was responsible for popularizing it with common names and examples for the distortions.

The Solution

How can you stop these cognitive distortions?

One way is to reframe the situation. "Reframing is the habit of consciously changing how you feel when you are experiencing an irrational or false thought or belief.”  You can ask yourself these questions:

  • Is this thought realistic?
  • Am I basing my thoughts on facts or on feelings?
  • What is the evidence for this thought?
  • Could I be misinterpreting the evidence?
  • Am I having this thought out of habit?

Let’s take the example above using the cognitive distortion of a mental filter, remember that’s when you filter out all the positive stuff and focus on the negative. In that situation you could stop and think for a moment. Is this really true? Is this comment based in reality at all?

Examine the evidence: Is there anything to back up this person’s comment as fact or is it just one person’s opinion?

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Oct 12, 2020
604 - Creating a Guiding Principle
742

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

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


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Oct 10, 2020
603 - Reasons to Start Meditating
643

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

  1. We never get quiet time to ourselves
  2. Increase in grey matter (over long periods of time)
  3. Better situational emotion management
--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Oct 07, 2020
602 - Tips for Better Meditation
55

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.

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Oct 05, 2020
601 - Managing Time Like a Budget
669

In this episode, we talk about managing your time like a budget.  Get excited because this is Tiny Leaps, Big Changes.

Welcome to Tiny Leaps, Big Changes where I share simple strategies you can use to get more out of your life. My name is Gregg Clunis and, in this episode, we will be discussing the positive benefits of managing your time like a budget.

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Oct 02, 2020
How to Win $150 in October (Episode 600 Giveaway)
507

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.

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Sep 30, 2020
599 - How Friction Can Help You Change Your Life
733

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Sep 28, 2020
598 - How to Get Organized
649

In this episode, we look at Mise En Place, what it means, and how it can help you change your life.

The Problem

Feeling unorganized and unable to get everything done in a day is pretty common. In fact, Americans spend nearly $10 billion a year on self-help and organization products - according to Marketplace Enterprises. Thats billions – with a B

Yet  according to the Wall St Journal office workers waste an average of 40% of their workday.  Not because they aren’t motivated, but because they were never taught organizing skills to cope with the increasing workloads and demands.

Digging Deeper

To find this guiding principle we are going to turn to an industry you might not expect. Restaurants.

Have you ever heard of Mise-en-place?

It’s a French phrase that roughly translates to “everything in its place.”  You may have heard this term on the many reality cooking shows.

And while useful to help chefs create awe-inspiring meals we can learn a great deal about how to achieve more in our own lives by looking at this principle.

The Solution

For every hour of planning, 3 to 4 hours are saved from redundancy, waiting for information, not being prepared and poorly managed tasks.

Imagine setting your work and household up so that you develop deeply ingrained habits – you put your pen back in the same spot after each use. No more hunting for car keys, or shoes, or deciding what to take to lunch during the work week.  Lose the frustration of trying to keep up with projects.

How can mise-en-place do this for you?  First thing to wrap your head around is that mise-en-place is not just a list of items to do.  It’s a mindset on being prepared for and being focused on the task at hand.

QOTD: On a scale of 1 to 5 how cluttered is your work space? -> http://instagram.com/tinyleaps

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Sep 25, 2020
597 - How to Improve Your Memory
874

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:

  1. Encoding
  2. Memory Recall

QOTD: What is your best memory trick? -> http://instagram.com/tinyleaps

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Sep 23, 2020
596 - 3 Questions to Get Started
922

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

  1. Which area of your life needs the most support?
  2. What opportunities do you have?
  3. What can’t you do that you wish you could?

QOTD: What is your favorite journal prompt? -> http://instagram.com/tinyleaps

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Sep 22, 2020
595 - Why Change is Inevitable
693

In this episode, we look at why change is inevitable. 

Sponsor: http://www.betterhelp.com/tinyleaps

The Problem

Many people are afraid of change. Whether or not that change is good or bad we tend to want to hold on to the things we know and have experience with. This is the same reason why people tend to be more willing to take action in order to move away from pain than they are to gain pleasure.

Your life might not be great right now, but you’ve come to terms with that. You’ve absorbed that idea into a part of your identity and so losing it becomes painful.

Digging Deeper

Of course, being afraid of change means that many of us stay exactly the same throughout our lives. We spend each and every day working hard just to be able to maintain what we have, never thinking about how we can gain.

When setting goals or pursuing something specific we often sabotage ourselves because the focus required to gain that thing MEANS being willing to sacrifice something else. Success requires sacrifice.

The pain of that sacrifice is felt more deeply than the pleasure of the success and so we limit our success to things that require as little sacrifice as possible.

But the truth is...whether we choose to sacrifice or not...change is inevitable.

“According to researchers, the body replaces itself with a largely new set of cells every seven years to 10 years, and some of our most important parts are revamped even more rapidly”

The Solution

The only way forward is to decide, right now, that  YOU are going to have some say in the change that happens. Because remember, change is going to happen whether you like it or not. The most you can do is try to direct that change.

How do you do that? By actively trying to change. By forcing it to happen. By embracing the fear and pain and sacrifice head on, challenging it to a duel, and whooping its little booty like the conqueror that you are.

Instagram: http://instagram.com/tinyleaps

Resources: 

https://science.howstuffworks.com/life/cellular-microscopic/does-body-really-replace-seven-years.htm#:~:text=According%20to%20researchers%2C%20the%20body,%3A%20Stanford%20University%2C%20Northrup%5D.

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Sep 18, 2020
594 - The Truth About Time Management
743

In this episode, we look at the truth about time management and why it's still a problem.

Sponsor: Visit www.athleticgreens.com/tinyleaps to try it out - and receive the FREE D3/K2 wellness bundle with your first purchase! Again, that’s www.athleticgreens.com/tinyleaps.

The Problem

Whole industries have been built around time management systems and teaching us how to use them. There is no shortage of these hacks - digital and paper calendars, notification reminders, productivity apps on your phone and the list goes on. In addition, there are millions of blogs, podcasts, and books, all on the topic of how to manage your time.

Yet even with all of these resources available to us, we are  all still frustrated, we’re still wasting time, and we’re still unable to get things done.

What gives?

Digging Deeper

When did the idea of time management come about?

The idea of time management was invented by Fredrick Taylor in the late 1800’s to provide a system to accomplish more in a shorter period of time. This was at a time when mass production was beginning, and the factory owners needed the workers to produce in large quantities.

In his book, The Principles of Scientific Management, he laid the groundwork for modern organization and decision theory.

The idea was simple, how can you get more output from each individual worker in an organization given the limitations of the 24 hr day?

The Solution

So what do we do to actually improve our time management skills in today’s world and in our personal lives?

Well first we have to realize something:

Time is fixed and inflexible. That means time, by definition, is not manageable.

Time isn’t something you can change. We all get 24 hours in a day and we all need to sleep, eat, rest, shower, and do any number of other things that have nothing to do with our goals.

Once you realize this truth you can stop asking the fundamentally incorrect question of “how do I better manage my time?” and start asking the correct question which is “how do I manage myself and my behavior?”

Instagram: http://instagram.com/tinyleaps

Resources: https://www.amazon.com/Principles-Scientific-Management-Frederick-Winslow/dp/0486299880

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Sep 16, 2020
593 - Stop Relying on Willpower
749

In this episode, we look at willpower and why you struggle to accomplish your goals. 

Sponsor: Head over to greenchef.com/tinyleaps80 and use the code tinyleaps80 to get $80 off your first month plus free shipping on your first box.

The Problem:

When we decide we want to build better habits things tend to be pretty straightforward– we are going to lose weight, stop smoking, organize our closets, and finally stop procrastinating. But by the end of the week your plastic bins for organizing are still in the trunk of your car, your new running shoes tossed in the back of the closet, and there are those cigarettes still being smoked.

What happened?

Digging Deeper

The dictionary definition of willpower is the control exerted to do something or restrain impulses, and the ability to control one’s own actions, emotions or urges.

It’s important to understand that willpower is like physical strength in that:

  • Willpower is a mind-body response, not merely a mindset
  • Willpower is limited (just like muscle power)
  • Willpower is trainable (just like muscle power)

According to researchers at McMaster University of Hamilton in Ontario willpower can be exhausted. Picture yourself working on, you might start out strong but by the end your last rep you find yourself struggling to do the exercise. The same thing happens to our willpower.

The Solution

But given how temporary that willpower can be it ends up being a bit of a double edged sword.

When we see ourselves as lacking willpower and failing at our goals our self-confidence takes a hit and we start doing nothing, or we replace action with fantasy. (One day when I lose those 30 pounds…)

So how can you train and strengthen your willpower to maximize its capacity?

Instagram: http://instagram.com/tinyleaps

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Sep 14, 2020
592 - How to Say Yes to Yourself
829

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

  1. Get Clear on What You Want
  2. Compare Requests to Your Ideals
  3. Advocate for Yourself
  4. Choose to Compromise or Say No

Instagram: http://instagram.com/tinyleaps


--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Sep 08, 2020
Repost: You Are Not Your Circumstances
766

I'll be taking the week of 8/31/202 to 9/4/2020 off from publishing new episodes. In the mean time, please enjoy this curated list of re-post content.

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

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Sep 04, 2020
Repost: You May Not Deserve to Be Confident
526

I'll be taking the week of 8/31/202 to 9/4/2020 off from publishing new episodes. In the mean time, please enjoy this curated list of re-post content.

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

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Sep 03, 2020
Repost: The Importance of Sharing Your Story
674

I'll be taking the week of 8/31/202 to 9/4/2020 off from publishing new episodes. In the mean time, please enjoy this curated list of re-post content.

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

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Sep 02, 2020
Repost: How Are Your New Years Resolutions?
779

I'll be taking the week of 8/31/202 to 9/4/2020 off from publishing new episodes. In the mean time, please enjoy this curated list of re-post content.

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

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Sep 01, 2020
Repost: Where Does Creativity Come From?
863

I'll be taking the week of 8/31/202 to 9/4/2020 off from publishing new episodes. In the mean time, please enjoy this curated list of re-post content.

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

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Aug 31, 2020
591 - Three Tiny Ways to Practice Self Love
738

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Aug 28, 2020
590 - Take One Tiny Leap Per Week
768

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Aug 26, 2020
589 - Why Trying (and Failing) Matters
587

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Aug 25, 2020
588 - Best Mental Health Podcasts Pt.1
592

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

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Aug 21, 2020
587 - One Habit to Start Your Day
625

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

  1. Increased blood flow to the brain can improve alertness and energy levels through the rest of the day
  2. Reducing aches and pains can improve mood
  3. 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

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Aug 20, 2020
586 - How to Future-Proof Your Income (Big Questions Preview)
507

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

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Aug 19, 2020
585 - How to Make Time for Your Goals
738

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

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

Part 1: Presenting the Problem

Making time for yourself can be difficult. Between work, your family, regular chores of being an adult, your friends...etc life can get hectic and time can fly by quickly.

Part 2: Diving Deeper

This is even worse in today's world thanks to the expectation from many employers to be constantly connected and always on.

So how can you build personal development into your day when you just can't find the time? Or what do you do when the only time you have is the moments at the end of the day when you are too exhausted to do anything?

Well here an easy way to integrate personal development into your day to day life.

Part 3: The Solution

1. How much time do you truly have?

Something I've talked about in the past is that many of us feel we don't have the time to do something, but in actuality it's just that the time isn't available in one block.

The issue is that these hours are not concentrated and so they either go unnoticed or, even if you are aware of them, they are difficult to utilize.

Well the first step is to get an accurate understanding of what time you have available, even if that time is spread out. I'd start with doing an audit of your day. That means to live your life as normal but to take note of the moments throughout the day where something else could be done at the same time or where it feels too short and so nothing valuable gets done at all.

Do this audit for about a week to get an accurate average of this free time.

2. Get focused

The trick with making progress even when time and energy is limited is to be as focused as possible. 

One major issue we all have with personal development is that we often try to improve our "lives" as a whole. We fail to recognize that our "lives" are actually made up of very distinct areas, each requiring different things to improve.

So improving our "life" is actually impossible. Instead, we need to aim to improve one area of our life at a time. Those improvements will trickle into the rest of your life thus leading to overall improvements.

So once you know how much time you actually have to work with it's time to pick an area like fitness, nutrition, finances, career, relationships, or mental health.

3. Pick your strategy

Certain activities and tasks are really not suited to limited chunks of time spread throughout the day.

When you have limited time, and that time is broken up throughout different moments of the day, you need to start thinking tiny and organized.

So if fitness is your focus, and you only have short, 5 minute sprints throughout the day, then finding routines that can maximize that time would be best.

It seems small and unimportant, but it's where the journey starts. Eventually it will become more of a priority in your life and you'll clear other things out to make it happen. But that won't happen unless you start where you are.

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Aug 18, 2020
584 - Are You Overwhelmed by Self Help?
743

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/

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Aug 17, 2020
583 - The Outcome Doesn't Matter
605

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

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

Part 1: Presenting the Problem

When focusing on improving some area of our lives we tend to get caught up in the outcomes that we create. Did we eat well or not? Did we save money or not? Did we lose weight or not?

This makes sense, focusing on the outcomes allows us to measure progress and gives us a guide for what direction to go in.

The problem is that focusing exclusively on outcomes ignores the very real value that exists just from the decision itself and the process that follows.

Part 2: Diving Deeper

Here's what I mean. When you make a decision to pursue something. Like truly make a decision. Not one of those half baked decisions that you never act on but when you finally get to a place where action because natural.

That kind of decision causes massive shifts in the way you view yourself. In your identity.

No, you don't identify as a runner. But all of a sudden you are a person who could be a runner.

No you don't run a successful business. But all of a sudden you are a person who could do that.

No you don't have a lot of money saved up. But all of a sudden you are a person who could.

The act of making a decision. A real, meaty decision, shifts the way you view yourself. It shifts what you view as possible for yourself. It shifts your entire sense of self. Even before action is taken.

Then, once you start taking action another shift occurs.

You start to realize just how possible it is.

Whereas before you became a person who could, in theory, accomplish your goals, now you start to a wrap your head around it. You start to see what's required more clearly. You start to see the path.

When you take action..that is, trying things, failing, experimenting, reading, learning, trying again, asking questions...etc...you start to find you way.

It's almost like stumbling through the darkness trying to find your way out. All you can do is take a step, hold out your hands, and feel your way forward.

That's exactly what taking action does for you. With each step you start to form a slightly more clear mental picture of your surroundings. Of what's required.

Between these two things....making a decison, and starting to take action, you experience massive growth as a person. You become a better you, one more prepared, more confident, and more capable than ever before.

Whether or not you successfully accomplish the goal, abandon it, or fail trying doesn't really matter.

Part 3: The Solution

So let's shift the way we view success. Let's start place more emphasis on the part of things that truly matters. Making a decision and taking action. If we do those things, we win. No matter the outcome.

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Aug 14, 2020
582 - Two Unique Ways to Build Self-Confidence
660

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

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

Part 1: Presenting the Problem

So much of our lives and our ability to take consistent action comes down to our levels of self-confidence.

If we have it, we feel more comfortable taking certain actions, trying new things, and going for what we want. This relationship to ourselves leads to more successes which leads to an increased level of self-confidence.

If we don't have it, we are less likely to take action. That reduced level of action leads to fewer successes which leads to decreased levels of self-confidence. Or at the very least, reduce the overall list of successes you can pull from to create that self-confidence.

Part 2: Diving Deeper

Unfortunately building self-confidence can be challenging. Ultimately confidence comes through taking action and achieving success. Building a history and building a sense of trust with yourself.

But it's a catch 22. If you want to build self-confidence you need to take action, but if you want to take action you need to have self-confidence.

So what can you do?

Part 3: The Solution

Well if you find yourself in this catch 22 situation then you need to find a workaround. So let's look at what's required here.

Self-confidence is ultimately about trust. If you trust yourself and your ability to follow-through on things you will have a higher degree of self-confidence and therefore take more actions. It will also affect you less when you screw up.

Well the first unique approach would be to re-frame your history.

One easy way to do that is simply to start writing down all of the successes and good things from our day. It's easy, at the end of the day start creating an "I Did It" list which just collects all of the successes you had. All of the good things you do.

Don't worry about the failures or the areas of improvement, let those die with history. Let yourself focus on the wins. Doing this can help shift the frame you look at things from and can provide just enough trust in yourself to start taking action.

The second really unique way of building trust is to borrow it. Let's look at the financial industry as an example. If you need to borrow money to buy a house or go to school or whatever else. If you don't have a high enough credit score or don't make enough money you can often still get access to the loan by bringing on a co-signer. A co-signer is a way for the lender to increase their confidence that they will get their money back.

If you are stuck in a catch 22 where you don't have enough self-confidence to take action then find yourself a cosigner.

In this case a co-signer would be someone willing to help keep you on track, hold you accountable and, if needed...clean up any messes you make.

So it's a little more than an accountability partner and will require someone you truly trust since you can't trust yourself.

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Aug 12, 2020
581 - The Science of Flow
857

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

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Aug 10, 2020
580 - Mental Health and Grief Pt 2.
868
Join Tiny Leaps Plus: http://tinyleapsplus.com --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Aug 07, 2020
579 - Mental Health and Grief Pt 1.
767

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

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Aug 06, 2020
578 - What is Your Real Goal?
753

In this episode, we talk about why you shouldn't get caught up in the individual goals that you've set.

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

Part 1: Presenting the Problem

When it comes to personal development one of the first steps many people take is to sit down and start setting goals for themselves. Maybe those goals are around weight loss, or perhaps it's about saving money, or maybe your goal is to meditate more often.

Whatever the goal ends up being, it's a very straightforward place to start. By setting goals you give yourself a sense of direction and allow yourself to move forward in a structured way.

It only becomes a problem when we get caught up in the day to day goals we are setting and forget what we ultimately want.

Part 2: Diving Deeper

Here's what I mean, more often than not there's an underlying reason for your goal.

  • Why do you want to make more money?
  • Why do you want to lose weight?
  • Why do you want to get a promotion?
  • Why do you want to start a business?
  • Why do you want to find love?
  • Why do you want to raise good kids?
  • Why do you want to meditate?

There is always a real goal behind the goals we set. There is always a reason, a sense of why. That reason will be different for each person so it's something you really need to dive into for yourself, but if you are struggling there is one thing it typically comes back to.

Part 3: The Solution

We set goals, in part, because we want to be happier.

That's the only reason to create change. Progress for progress' sake is unfulfilling. There's no reason to grow or change or be better. Except if we believe that the change will lead to a better life. A happier life.

Why do you want more money? It might be so that you can take the financial boot off of your neck. Leading to less stress, less arguments in your relationship, more freedom, more time. Basically, more happiness.

Why do you want to lose weight? It might be that you want to feel better in your body. Fit into your wedding dress or tux, Feel pride in how you treat yourself. Gain more energy....etc. Basically, more happiness.

So whatever your reason is...figure it out. Set your goals with that in mind. Take action with that in mind. Doing so will lead to more success and more consistency. It will also lead to making decisions that guide you towards what you TRULY want rather than getting distracted.

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Aug 05, 2020
577 - Your Past Is Not Your Future
764

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

Join Tiny Leaps Plus: 

http://tinyleapsplus.com 

Part 1: Presenting the Problem 

We let our history of outcomes affect our behavior going forward.  We worry that because we've never been good at money it means we never will be We stress that bad relationships means we will never find a good one We spend time believing that because we struggle to eat well it means we can't change that Two things that play a role here is Carol Dweck's model of mindset: 

  • Fixed mindset meaning you believe you are what you are and you need to work with that 
  • Growth mindset meaning you believe you are capable of becoming more of what you are  

The truth is that your past can be one of two things: 

  • A historical record of who you are and will always be 
  • A collection of data points outlining lessons learned and outcomes to avoid 

Part 2: Diving Deeper 

According to an article on Brain Pickings.com about fixed and growth mindsets: 

"Out of these two mindsets, which we manifest from a very early age, springs a great deal of our behavior, our relationship with success and failure in both professional and personal contexts, and ultimately our capacity for happiness." 

The important part in this quote is that our mindset develops from a very early age. It's based on the results we've gained, and the things that were reinforced over time.  

Part 3: The Solution 

The solution is straightforward but difficult. It's to shift the way you think about your past. View your past as a collection data points, neither good nor bad, that you can refer back to. But do not make decisions about potential futures based on those data points.  

You can do everything right and still not get what you want. You can do every wrong and still find massive success. The requirement for each is the same, to take action and make progress, then use those data points to inform decisions.  

Instagram: 

http://instagram.com/tinyleaps 

Resources Used: 

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

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Aug 04, 2020
576 - Three Kinds of Personal Development
969

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

Join Tiny Leaps Plus: www.tinyleapsplus.com

There are two main dynamics in the personal development world right now.

  • Hustle Culture
  • Manifest Culture

In this episode, we'll break these two dynamics down, discuss there pros and cons, and talk about the path forward for your own life. 

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Aug 03, 2020
575 - Two Requirements to Change Your Life
1131

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

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

We often look at personal development and creating change as a process of taking action over a long period of time. In fact I've been guilty of simplifying it in this way too.

The unfortunate truth is that this view of personal development does not address the very real problem of getting started in the first place. It doesn't look at the very real mental and emotional obstacles that need to be overcome before any action can be consistently taken.

Today I want to dive a bit deeper into these prerequisites so that we can start to build a better understanding of the entire process behind change, taking action, and making progress in your life.

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

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Jul 31, 2020
574 - Being Positive is a Choice
792

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

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

Instagram

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Resources Used:

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

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

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Jul 30, 2020
573 - How to Make Friends As an Adult
1147

In this episode, I dive into the world of adult friendships and we look at what is required to create new friendships once you are out of school and in the real world.

Today's Sponsor is Raycon:

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

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

Resources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3874845/

https://www.cigna.com/static/www-cigna-com/docs/about-us/newsroom/studies-and-reports/combatting-loneliness/cigna-2020-loneliness-infographic.pdf

Additional Resources:

https://www.talkspace.com/blog/how-to-make-friends-adult/

https://www.bakadesuyo.com/2017/02/how-to-make-friends-as-an-adult/

https://www.verywellmind.com/how-to-make-friends-as-an-adult-4769076

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Jul 29, 2020
572 - What Does "Making It" Mean?
1234

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

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

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

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Jul 28, 2020
571 - Must Read Personal Development Books of July 2020
992

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

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

Daring Greatly by Brene Brown

"Brown explains how vulnerability is both the core of difficult emotions like fear, grief, and disappointment, and the birthplace of love, belonging, joy, empathy, innovation, and creativity. She writes: “When we shut ourselves off from vulnerability, we distance ourselves from the experiences that bring purpose and meaning to our lives.”

Get Your Copy: https://amzn.to/39ufgPe


How to Be Miserable by Dr. Randy J Paterson

"This tongue-in-cheek guide will help you identify the behaviors that make you unhappy and discover how you—and only you—are holding yourself back from a life of contentment. You’ll learn to spot the tried-and-true traps that increase feelings of dissatisfaction, foster a lack of motivation, and detract from our quality of life—as well as ways to avoid them."

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


Playing Ball on Running Water by Dr. David K Reynolds

"Essentially based on Japanese Zen psychotherapy Morita Therapy and Constructive Living Therapy.
Teaches that quietly sitting with and accepting emotions is calming, then our daily actions can present a positive influence in life.

In other words, actions are more important than feelings."

Get Your Copy: https://amzn.to/32QlE1P


Own The Day, Own Your Life by Aubrey Marcus

"Own the DayOwn Your Life is an empowering handbook that guides readers to optimize every moment of the day, from waking in the morning, through work and play, until bedtime each night. With small, actionable changes implemented throughout the course of one day, we can feel better, perform more efficiently, and live happier. And these daily habits turn into weekly routines, ultimately becoming part of lifelong healthy choices."

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


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Jul 27, 2020
570 - How to Stay Consistent (Vitamin Joy Podcast Teaser)
447

In this episode I share a teaser of my recent interview on the Vitamin Joy podcast. 

Listen to the full interview: https://podcasts.apple.com/us/podcast/vitamin-joy-with-shelby-stanger/id1517822159#episodeGuid=fa8388db-6342-4131-bc87-a00e8a65cd3f

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Jul 24, 2020
569 - Procrastinating? Do This...
1063

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

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Part 1: Presenting the Problem

  • A lot of the things on our "task list" don't get done. We consistently push them off
  • Each day we push it to the next day, and the next day, and the next day
  • Eventually the task sits there, the reminder gets ignored, and we avoid that task completely
  • We aren't exactly procrastinating, we still do other things, but we just can't get ourselves to do this one important thing.
  • Something we can all do to take better action each day is to pay close attention to the areas that we often fail and do something about it. Let's take a look at it.

Part 2: Diving Deeper

That something can be in the form of:

  • Outsourcing (Can you pay someone else to do it? Would this be worth while?)
  • Improving Systems (Can you make it easier to do?)
  • Question Its Value (Is it really that important?)

Part 3: The Solution

  • Outsourcing:
    If something is important and needs to get done but you often fail to do it or drop the ball then look into the reality of paying someone else to do it. We often push back against the idea of "spending money" but the truth is that sometimes you can spend money "profitably". The clearest example is this, if you know that sending out cold emails will get more sales, but you never do it, paying someone else to do it will result in an overall increase in revenue. Here's a less clear example, if you often find yourself neglecting various household tasks or organizing your life but you recognize it's value to reduce overwhelm or anxiety, paying someone else to do it will cost you dollars but save you on your mental health.
  • Improving Systems:
    If something is important and needs to get done, you find yourself never doing it, and you can't justify the expense of paying someone else to do it (or it's something that only YOU can do) then your next step is to look at the systems. Your systems around a task are all of the things you do to accomplish that task. For example, going out for a run might require you to pick out running clothes, put on your shoes, grab your keys, find your headphones, get in the car, drive to the trail, and then go for a run. That's your "system". One thing that can make action easier is to improve the system itself. So perhaps, in the example above, you start leaving your shoes by the door. Perhaps you choose your running clothes the night before. Perhaps you leave your car keys and headphones by your shoes. Doing this would reduce the amount of searching and thought that needs to go into getting out for the run.
  • Question Its Value:
    The final thing you can do is look at whether or not that task should even be done. Sure it feels important but if you always fail to do it and things are still fine then is it actually important? This obviously isn't going to be applicable to most things but sometimes we trick ourselves into doing things because it "feels important" without ever questioning if it truly is. By eliminating these tasks you can free up the mental space and focus your efforts on what's truly important. Just a few ideas. This will be rolling out as an episode on my podcast Tiny Leaps, Big Changes this week. Hope it helps!

Part 4: Daily Challenge

  • What have you been putting off?
  • Can it be outsourced?
  • What do your systems look like?
  • Is it really important?

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Jul 23, 2020
568 - How to Work Through Limiting Beliefs
982

In this episode, we look at a straightforward approach to working past limiting beliefs. 

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Part 1: Presenting the Problem

  • Everyone struggles with limiting beliefs
  • Limiting beliefs often come from minor experiences throughout our lives that get reinforced:
    Didn't get the job? Maybe you're just a bad interviewer. Failed the test? Maybe you're just bad at math. Always struggled with managing finances? Maybe you just aren't good with money. Always late? Maybe you're just disorganized.
  • Limiting beliefs have a major effect on our lives
  • Limiting beliefs however are not impossible to overcome. 

Part 2: Diving Deeper

  • What are beliefs?
    "Beliefs are our brain’s way of making sense of and navigating our complex world. They are mental representations of the ways our brains expect things in our environment to behave, and how things should be related to each other—the patterns our brain expects the world to conform to. Beliefs are templates for efficient learning and are often essential for survival."
    https://www.psychologytoday.com/us/blog/finding-purpose/201810/what-actually-is-belief-and-why-is-it-so-hard-change
  • How do they form?
    Through experiences we've had throughout our lives. The more similar these occurrences the more reinforced those beliefs become.
    "Beliefs allow the brain to distill complex information, enabling it to quickly categorize and evaluate information and to jump to conclusions. For example, beliefs are often concerned with understanding the causes of things: If ‘b’ closely followed ‘a’, then ‘a’ might be assumed to have been the cause of ‘b’."

Part 3: The Solution

  • How do you break or replace beliefs?
    Beliefs are formed through an attempt to categorize and identify complex information quickly. It's an attempt to save time and energy. An automatic behavior. To change these beliefs you need to interrupt that automatic behavior and replace the connection.
    For example, if you hold a belief that you always screw up interviews it's because you have had bad interviews in the past and have connected that to your sense of self. Your job now is to slow down that reaction to the interview. We do this through analysis.
  • Some ways to analyze:
    - Journaling
    - Speaking thoughts out loud
    - Reflection
  • Analysis won't solve the problem in the moment. But doing it often enough afterwards can start to shift the automatic connection and provide room to insert a new belief.

Part 4: Daily Challenge

  • Identify one limiting belief you have
  • Use one method of analysis to break it down. Speak it out loud, journal, or just reflect on it
  • Insert a new belief into the mix. One that is more empowering.
  • Do this today

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Jul 22, 2020
567 - Just Make It Up!
1250

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

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Jul 21, 2020
566 - The Effects of House Plants on Mental Health
849

In this episode, we look at the benefits of having a house plant. 

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3 ways plants help improve your mental health

  • Reduces Anxiety and Stress
  • Helps Boost Focus
  • Connection to Nature reduces symptoms of anxiety and depression

Tips for adding more plants

  • Choose plants that like  indirect sunlight if you don't have a sunny window.
  • Choose plants that need less water ( like Cacti or succulents) if you forget to water.
  • Ask questions at your local stores about what plants fits your life style, how much water they need and the right kind of soil for them.

11 Ways Plants Help Mental Health

Why Indoor Plants Help

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Jul 20, 2020
565 - How to Build Self-Confidence
840

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

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Jul 17, 2020
564 - The Mental Health Effects of Going Outside
882

In this episode, we look at the mental health benefits of getting outside more often.

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

What to do if you're having mental health issues

  • Try getting outside

Spending time outdoors improves mood by

  • Interrupting the negativity loop in the brain
  • Sights and sounds of outdoors is soothing “It's not clear exactly why outdoor excursions have such a positive mental effect. Yet, in a 2015 study, researchers compared the brain activity of healthy people after they walked for 90 minutes in either a natural setting or an urban one. They found that those who did a nature walk had lower activity in the prefrontal cortex, a brain region that is active during rumination — defined as repetitive thoughts that focus on negative emotions. “When people are depressed or under high levels of stress, this part of the brain malfunctions, and people experience a continuous loop of negative thoughts," says Dr. Strauss.” - https://www.health.harvard.edu/mind-and-mood/sour-mood-getting-you-down-get-back-to-nature
  • Promotes movement and physical health

Ways to get more time outside:

  • Schedule 20-30 minutes a few times a week
  • Look for nature in local settings – Find trails and parks near by
  • Ask a friend along – going with others is just as beneficial

Resources:

https://www.health.harvard.edu/mind-and-mood/sour-mood-getting-you-down-get-back-to-nature

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Jul 16, 2020
563 - How to Support Yourself While Supporting Others
971

In this episode, we look at how to best support yourself while supporting the people who need you the most. 

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"In the United States, almost half of adults (46.4 percent) will experience a mental illness during their lifetime. 5 percent of adults (18 or older) experience a mental illness in any one year, equivalent to 43.8 million people."

We talk a lot about managing our own mental health, but it's very likely that someone who is close to you is going to struggle with their own mental health at some point and rely on you for support.

Do not become a sacrificial lamb

  • Dropping everything that matters to you for the other person
  • Going above and beyond regularly
  • Neglecting your own mental health and life

The best way to support someone else is to maintain your own mental health

How to take care of yourself:

  • Make time to focus on your own physical health to keep your resilience up
    Eat healthy
    Get out and move
    Get enough sleep
  • Avoid unhealthy coping like drinking or substance use
  • Focus on your own established Mental Health routines. This may not be the best time to start something new, but you can at least stick to what you know works
  • Avoid Feeling Guilty - Quote from National Alliance on Mental Illness “When you allow yourself to notice your feelings without judging them as good or bad, you dial down the stress and feel more in control. When you feel less stressed, you’re better able to thoughtfully choose how to act.”
  • Gather Help from Others – reach out to other loved ones, trusted friends, support groups, mental health professionals

Resources

https://www.psychologytoday.com/us/blog/mental-health-nerd/201911/when-the-one-you-love-is-depressed

https://www.nami.org/Find-Support/Family-Members-and-Caregivers/Taking-Care-of-Yourself

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Jul 15, 2020
562 - Nobody Remembers Your Failures
1079

In this episode, we talk about how nobody remembers your failures. 

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According to a small 2015 study with a sample size of about 1000. 31% of adults have a fear of failure.

This can lead to:

  • Inaction
  • Frustration
  • Low self-esteem
  • Negative effects across your entire life

Ad

What is failure anyway?

Here's how I look at it:

  • As long as you keep trying you will never fail.
  • Being "in progress" is not the same as "I've failed". stop treating them the same.
  • If you decide a goal isn't what you want anymore and abandon it then you have successfully dodged a bullet
  • The only way to "fail" is to want something and do nothing about it

With that said, this isn't the commonly accepted view of failure. So let's look at some examples of failures that no one remembers:

  • Bill Gates: $110 Billion. Started Microsoft and invented computing as we know it. Started a company in 1972 called Traf-O-Data to provide traffic data to engineers. Have you ever heard of it? Of course not, it was a massive failure. Then in 1975 he started Microsoft. What would have happened if Traf-O-Data had worked? The entire computing industry, everything we know as technology may be completely different.
  • Oprah Winfrey was the co-anchor on a prime-time news station back in 1976. The show flopped and she was fired after a year. She later went on to do...well basically everything. You know who Oprah is.
  • Usain Bolt was chosen for the 2004 Jamaican Olympic  team in Athens. He was eliminated in the first round of the 200 m dash. Then in 2012 he became the first man in history to set 3 world records in a single Olympic Games competition.

The examples are endless

  • No one remembers or talks about your failures
  • No one cares about what you "didn't" do
  • The 3 examples I've given, while they may have viewed each of these events as failures at the time they all did exactly what they should have. They tried again. Bill Gates didn't stop after Traf-O-Data and say "well, I guess running a business isn't for me". Oprah didn't get fired and decide that she just wasn't a good host. Usain Bolt didn't get eliminated and say "well I guess that was my shot. I blew it".
  • I'm sure each of them were in pain. I'm sure each of them hurt. But they kept going. So they never failed. They just learned and tried again. That's what you need to do.

Resources:

https://www.beingguru.com/2018/09/bill-gates-1st-startup-traf-o-data-was-a-failure-in-70s-failure-is-just-a-word-if-you-look-back-at-your-mistakes/

https://www.baltimoremagazine.com/2011/5/1/when-oprah-was-ours

https://www.telegraph.co.uk/usain-bolt-worlds-fastest-man/0/usain-bolt-a-life-in-pictures/bolt-in-the-first-round-of-the-200m-at-the-2004-olympics-athens/

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Jul 14, 2020
561 - How to Analyze Your Negative Thoughts
859

In this episode, we look at our negative thoughts.

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How Negative Thoughts Happen

"Our overall mind state has a certain tone or flavor based largely on the types of thoughts we think. When the deep limbic system is overactive, it sets the mind’s filter on “negative.” If you could look into the thoughts of people who are depressed, you would find one dispiriting thought following another. When they look at the past, there is regret. When they look at the future there is anxiety and pessimism. In the present moment, something is most often unsatisfactory. The lens through which they see themselves, others, and the world has a dim grayness to it. They are suffering from Automatic Negative Thoughts, or ANTs. ANTs are cynical, gloomy, and complaining thoughts that just seem to keep coming all by themselves."

Takeaways:

  • Often the negative thoughts we are having aren't conscious. They just happen.
  • They come out of no where
  • This is called Automatic Negative Thoughts

How to Deal With ANT's

  • Use language as a tool to process your thoughts
  • Describe what you are feeling either out loud to yourself, to someone else, or in a written format
  • Describing what you are feeling forces you to analyze it.
  • There's a difference between language inside your own mind and language used to communicate an idea.
    This is why you sometimes have such a clear idea of something in your head but can't find the words to describe it
  • The process of turning your thoughts into language is called encoding.

"In order to convey meaning, the sender must begin encoding, which means translating information into a message in the form of symbols that represent ideas or concepts. This process translates the ideas or concepts into the coded message that will be communicated. The symbols can take on numerous forms such as, languages, words, or gestures. These symbols are used to encode ideas into messages that others can understand."

  • While encoding a message your mind needs to analyze the information and find the right "symbols" or language to communicate it with.
  • That process of analyzing can sometimes help you see things more clearly
  • Think about when you say a word over and over again or read it over and over again and it starts to look weird. You start to question if it's spelled correct or if you're saying it right.
  • This happens because you are seeing the word as it's individual parts. you are analyzing it. Rather than reaching for the word as a whole
  • The same thing happens with our Anxiety or negative feelings

Takeaways:

  • The next time you find yourself having automatic negative thoughts try saying the thoughts outloud to yourself. It just might help you realize how silly those thoughts are.

Resources:

https://ahha.org/selfhelp-articles/ant-therapy/

https://web.njit.edu/~lipuma/352comproc/comproc.htm#:~:text=In%20order%20to%20convey%20meaning,message%20that%20will%20be%20communicated.&text=The%20channel%20is%20the%20means%20used%20to%20convey%20the%20message.

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Jul 13, 2020
560 - Why "Take Massive Action" is Bad Advice
911

In this episode, we look at why "take massive action" is bad advice. 

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Reasons this isn't good advice

  • Unclear: What counts as "massive action""? Uncertainty leads to overwhelm and increased likelihood of inaction
  • Invalidates tiny action: When your focus is on taking "massive action" it leads to discounting all the tiny things you can do now or the tiny things that you NEED to do. This also leads to inaction because it feels like what you CAN do isn't enough
  • Massive action can lead to burn out and doesn't consider your current situation (empathy). It's a blanket statement that means nothing.

What to do instead

  • Start your goal setting from a place of Empathy. Figure out what your constraints are BEFORE setting your goals
  • Set a goal that is contextual to your situation
  • Create a progressive action plan. Start with the tiniest thing you can do and progressively increase to larger actions
  • Start immediately
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Jul 10, 2020
559 - A Better Way to Learn
831

In this episode, we look at the effects of learning for examination vs learning to teach.

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Abstract

"This study tested whether students who learned with an active orientation would be more intrinsically motivated to learn and would learn more than students who learned with a passive orientation. The active orientation was created by having subjects learn material with the expectation of teaching it to another student; the passive orientation was created by having subjects learn the same material with the expectation of being tested on it. The results indicate that subjects who learned in order to teach were more intrinsically motivated, had higher conceptual learning scores, and perceived themselves to be more actively engaged with the environment than subjects who learned in order to be examined."

How to use this in your own life

  • When you need to learn something new for work or for your own life, find someone who is willing to support you and schedule a teaching session with them . Create the expectation that they will ask questions throughout the session.
  • This will allow you to learn the topic with the additional pressure of needing to explain it to others. That pressure can lead to the motivation required to dive deeper into topics and ask better questions yourself.

The Study

https://journals.sagepub.com/doi/10.3102/00028312021004755

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Jul 09, 2020
558 - The Privilege of Personal Development
1141

In this episode, we continue our discussion on Personal Development as a form of Privilege.

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Adams Thoughts

"Pursuing self-improvement is indeed a privilege, and it can easily become a selfish endeavor. But it doesn't have to end up this way. These practices are also tools to equip us for our collective struggle. To give us the awareness, the perspective, the time, the attention, the focus, and the mental energy to step up when the moment calls for it. To know we have the time and emotional capacity to drop everything to take care of a family member. To show up for a friend who's hurting. To knock on doors for a cause or candidate. To join and contribute to a mutual aid network. To protest, march, and stand in solidarity. To use that privilege for something other than our own pleasure or well-being".

In Episode 553 I Said

  • Personal development is a form of privilege. It's something that people who are doing okay are able to pursue while those who are struggling, and need it most, often can't.

In this episode

  • If you have privilege you should take advantage of it
  • It's not something to feel bad about
  • It doesn't have to be a bad thing
  • It's about recognizing that privilege
  • If you're in a position to pay off your student loans quickly because of where you started in life or the kind of job you had or because of the support you received earlier in your life...that is a good thing. But that doesn't make you better than someone who is stuck with their loans for the rest of their life.

Some realizations

  • You are in the position you are in in part because of the life you have lived
  • Struggling isn't always because of someones choices and success isn't always because of someones choices
  • Tiny privileges throughout your life lead to massive shifts in the direction of your life
  • Privilege isn't about receiving something, it's about never having to think about something

What to do

  • Privilege isn't a bad thing. Personal development isn't a bad thing. Use both to help others.
  • Don't burn the ladder when you get to the top, build an elevator instead.
  • If you ARE in a place of privilege, pursuing personal development, growth, and progress allows you to fully use that privilege to aid others.


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Jul 08, 2020
557 - How to Get Back on Track
830

In this episode, we look at how to get back on track when you've lost your habits or routines. 

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Have your own question or want a shout out?

  • Follow the podcast on Instagram http://instagram.com/tinyleaps
  • Send a message with your question or comment

The Core Question

When you develop a habit or routine but eventually break it, how do you get it back?

Why this is a problem

  • Leads to frustration with yourself
  • Hard to find direction
  • Feeling overwhelmed
  • Confirms negative beliefs about self

Why its hard to get back

  • What you're talking about is an identity. Your way of being.
  • You were there, and you still identify that way, so it feels like you should be able to just pick back up
  • You don't necessarily identify the way you are now, even though it is your current reality
  • So you wake up every day feeling like you should be this person...even though you aren't
  • It's like if you grew up super super rich and then lost all your money. It still feels like you're rich. You still think like you're rich. You probably still act like you're rich. So the reality of where you are currently can't ever quit settle in.

How do we get back there

  • Remember that you didn't get there all at once. You grew into that person little by little over time. But yet you are trying to and expecting to get BACK there all at once. that expectation is still there because you still feel like that person. So you have to accept that you aren't that person anymore. You could be again, but as of this moment you are not that person. Accept that and treat it like a journey you are going on to get there from scratch
  • Stop focusing on getting back to where you were and start focusing on getting to somewhere better than here. A focus on getting back to is a focus on the end goal. A focus on improvement from where you are is a focus on progress with a splash of empathy
  • Make a list of everything you liked about yourself when you were that person.. Get clear on what exactly it is you are trying to become. It's hard to "get back to" something because you are thinking about it as a whole picture. Break that person down to the individual habits and routines that made them up...then focus on each piece individually. It won't be quick but you'll build back up to that person again.

Have your own question or want a shout out?

  • Follow the podcast on Instagram http://instagram.com/tinyleaps
  • Send a message with your question or comment
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Jul 07, 2020
556 - Do This When You Feel Upset or Anxious
777

In this episode, we look at the H.A.L.T framework. 

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What is HALT?

HALT is a tool used in various mental health treatment programs including narcotics and addiction dependencies. It's an acronym that stands for Hungry, Angry, Lonely, Tired. Basically you can think of it like a checklist for checking in with yourself and identifying potential reasons for how you are feeling.

In general, checking in with yourself is a fantastic habit to build. HALT is just one framework to help you do so.

Why do people use HALT?

Let's think of a pretty common situation.

You've been busy all day and forgot to eat lunch. It's not 4 pm and you have just a few more items on your list of things to get done. Your friend messages you and you just feel annoyed at everything they're saying. Then you head into the store and someone cuts you off in line. You find yourself getting angrier than you normally would have.

This happens because we get hangry. It's something we all experience but we don't unfortunately do a good job recognizing the cause.

When something like this happens you can use the HALT framework to check in with yourself, recognize why you feel so upset, and calm yourself down until you can solve the problem (eat).

Questions to Ask Yourself:

Am I hungry?

  • when did I last eat?
  • was it healthy?
  • Do I need to eat now and what are my options.

Am I angry?

  • who can I call to talk about that with?
  • What can I do to take care of myself around this emotion?

Am I lonely?

  • Who can I reach out to?
  • where can I go to feel connected and not alone?

Am I tired?

  • Do I need to reset and rest?
  • Can I adjust my day to better care for my own needs?
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Jul 06, 2020
555 - What is Action Faking?
1000

In this episode, we take a look at Action Faking. 

Learn more about The Consistency Code: http://consistencycourse.com 

What is Action Faking?

"Action-Faking: when you take solitary and/or uncommitted action that is NOT part of a bigger process

For the aspiring entrepreneur who wants to get rich, be his own boss, and blah blah blah, "action-faking" is ordering cards from Vistaprint." - MJ Demarco, Millionaire Fastlane

  • Action faking is all the stuff we do that makes us feel good about our progress without actually making any meaningful progress.

What does Action Faking Look Like?

Fitness

  • Getting a gym membership but not going to the gym
  • Buying exercise equipment but not using it
  • Reading articles on the best shoes for running or the best running form but not running

Nutrition

  • Planning your entire week of meals but not prepping them
  • Reading about the best diets
  • Getting a free nutrition consultation but not hiring the nutritionist

Finances

  • Setting up a savings account but not setting up automatic transfers
  • Reading books on how to save but not taking action

Mental Health

  • Learning about meditation but not meditating

Career

  • Creating your 5 year plan

Relationships

  • Swiping left and right on an app, going on dates, but never being willing to commit.

Why do we Action Fake?

  • It feels like progress
  • It doesn't require risk
  • It's a good starting point

How to stop Action Faking

  • Plan your first real action and schedule it
  • Utilize accountability to get started

https://www.thefastlaneforum.com/community/threads/whats-an-action-fake-action-faking.92039/ 

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Jul 03, 2020
554 - Mental Health Emergencies
1078

In this episode, look at mental health emergencies. 

Recognizing an Emergency:

Any time a person is an immediate danger to others or themselves, experts say.

Quote:

"In many ways, issues related to suicide are similar to having chest pain: This is an emergency, and it should be taken seriously," Borenstein says. In other words, if someone around you is threatening violence, call 911 or take the person to the nearest emergency room yourself, he says.

Other situations that warrant quick care include people who show signs of psychosis that affect their functioning such as delusions, paranoia or fear, Borenstein says. People who are extremely agitated, wild, overly active and unable to calm down should also raise red flags – particularly if they don't respond to verbal interventions like saying, "Hey, can we sit down and talk?" Lieberman adds.

Sudden behavior changes should be taken seriously, too. "If something evolves rapidly, it's probably not psychiatric," Lieberman says. It's probably something really, really serious like poisoning, and they just need to be taken to the closest emergency room immediately." If you have a choice, head to an academic medical center, since clinicians there tend to be up-to-date on the most effective procedures and treatments, he says."

When to Ask For Help if its Not an Emergency:

  1. Feeling sad, angry, or otherwise “not yourself.”
  2. Abusing drugs, alcohol, food, or sex to cope.
  3. You’ve lost someone or something important to you.
  4. Something traumatic has happened.
  5. You can’t do the things you like to do.

Resources:

https://www.psychologytoday.com/us/blog/where-science-meets-the-steps/201303/5-signs-its-time-seek-therapy

https://www.mhanational.org/finding-help-when-get-it-and-where-go

https://health.usnews.com/health-news/best-hospitals/articles/2015/07/21/what-to-do-during-a-mental-health-crisis

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jul 01, 2020
553 - The Problem With Personal Development
1073

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jun 29, 2020
552 - How to Combat Decision Fatigue
951

In this episode, we talk about decision fatigue.

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

What is Decision Fatigue?

"As it turns out, your willpower is like a muscle. And similar to the muscles in your body, willpower can get fatigued when you use it over and over again. Every time you make a decision, it’s like doing another rep in the gym. And similar to how your muscles get tired at the end of a workout, the strength of your willpower fades as you make more decisions." - James Clear

  • Everyone has a reserve of mental energy, and each decision draws on it
  • The more decisions you make, the less mental energy you have

Two Ways to Avoid It:

  • Proactive: Optimizing your day to day routine to reduce unnecessary decisions (the president)
    Choose your outfit the night before
    Set out clothes for workouts
    Meal prep
  • Reactive: Giving yourself space to reset and improve decision making (taking a break)
    • Do something fun
    • Take a break
    • Stop for the day

Key Takeaways:

1. Plan to make decisions early in the day

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

3. Avoid impulse decisions

Resources:

https://jamesclear.com/willpower-decision-fatigue

https://www.forbes.com/sites/womensmedia/2019/05/13/how-to-identify-when-youre-experiencing-decision-fatigue/#1dfea0267fb4

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jun 26, 2020
551 - How Habit Stacking Works
872

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

Join Thrive Market: http://thrivemarket.com/tinyleaps

What is Habit Stacking?

"Also termed 'habit chaining', the process involves grouping together small activities into a routine which you link to a habit already set in your day. This makes the routine memorable and anchors your new habits to an existing trigger. Or in simpler terms: use the things you already remember to do to remind you to do something else, like reading one chapter of a book when you get into bed."

Why Does This Work?

  • Classical Conditioning

What is Classical Conditioning?

"Classical conditioning involves placing a neutral signal before a naturally occurring reflex. In Pavlov's classic experiment with dogs, the neutral signal was the sound of a tone and the naturally occurring reflex was salivating in response to food. By associating the neutral stimulus with the environmental stimulus (food), the sound of the tone alone could produce the salivation response."

The 5 Stages:

  1. Acquisition
  2. Extinction
  3. Spontaneous Recovery

Key Takeaways:

  • Habit Stacking is the process of pairing a new habit with an existing one
  • This works because of classical conditioning which ties new behaviors to existing behaviors
  • When trying to build new habits you'll go through periods of acquisition, extinction, and spontaneous recovery

Resources:

https://www.verywellmind.com/classical-conditioning-2794859

https://www.esquire.com/uk/life/fitness-wellbeing/a15489/habit-stacking-chaining/

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jun 25, 2020
550 - How to Change Yourself
926

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

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

What is Reciprocal Determinism:

"According to psychologist Albert Bandura, reciprocal determinism is a model composed of three factors that influence behavior: the environment, the individual, and the behavior itself. According to this theory, an individual's behavior influences and is influenced by both the social world and personal characteristics."

Behavior

"behavior is controlled or determined by the individual, through cognitive processes, and by the environment, through external social stimulus events."

Environment

"the physical surroundings around the individual that contain potentially reinforcing stimuli, including people who are present (or absent). "

Individual
"all the characteristics that have been rewarded in the past. Personality and cognitive factors play an important part in how a person behaves, including all of the individual's expectations, beliefs, and unique personality characteristics."

Each of these factors over the course of your life have combined in unimaginable ways to create you. The combinations are endless and so you are unique.

How can we use this to change in the future?

  • Change behavior
  • Change environment
  • Change yourself

By changing one of these things you change the potential combinations going forward. By changing all of these things you completely shatter the path you were travelling.

Challenge:

  • Do something different today
  • Go somewhere new today
  • Respond to something differently today

Resources:

https://www.verywellmind.com/what-is-reciprocal-determinism-2795907

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jun 22, 2020
549 - How to Be Better By Mistake Pt 2. (feat Alina Tugend)
1537

In this episode,  I sit down with Alina Tugend to discuss her book Better By Mistake.

About the Guest:

Alina Tugend is a long-time journalist who has worked in Southern California, London, Washington DC, Rhode Island and New York.  From 2005-2015 she wrote the award-winning biweekly Shortcuts column for The New York Times business section; Her work has appeared in numerous publications, including The Times, The Atlantic, O, the Oprah Magazine, Family Circle and Inc. Magazine. In 2011, Riverhead published Tugend’s first book, “Better by Mistake: The Unexpected Benefits of Being Wrong.” She also contributed a chapter to the book “Mistakes I Made at Work: 25 Influential Women Reflect on What They Got Out of Getting it Wrong.”

Follow her on twitter at @atugend and see more of her work at www.alinatugend.com

Her Work:

On giving and receiving feedback

https://www.nytimes.com/2015/02/07/your-money/how-to-survive-performance-reviews.html

Why we remember negative events more than positive ones

https://www.nytimes.com/2012/03/24/your-money/why-people-remember-negative-events-more-than-positive-ones.html

Why we don't all need to be so special

https://www.nytimes.com/2012/06/30/your-money/redefining-success-and-celebrating-the-unremarkable.html?_r=1

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jun 19, 2020
548 - How to Be Better By Mistake Pt 1. (feat Alina Tugend)
1177

In this episode,  I sit down with Alina Tugend to discuss her book Better By Mistake.

About the Guest:

Alina Tugend is a long-time journalist who has worked in Southern California, London, Washington DC, Rhode Island and New York.  From 2005-2015 she wrote the award-winning biweekly Shortcuts column for The New York Times business section; Her work has appeared in numerous publications, including The Times, The Atlantic, O, the Oprah Magazine, Family Circle and Inc. Magazine. In 2011, Riverhead published Tugend’s first book, “Better by Mistake: The Unexpected Benefits of Being Wrong.” She also contributed a chapter to the book “Mistakes I Made at Work: 25 Influential Women Reflect on What They Got Out of Getting it Wrong.”

Follow her on twitter at @atugend and see more of her work at www.alinatugend.com

Her Work:

On giving and receiving feedback

https://www.nytimes.com/2015/02/07/your-money/how-to-survive-performance-reviews.html

Why we remember negative events more than positive ones

https://www.nytimes.com/2012/03/24/your-money/why-people-remember-negative-events-more-than-positive-ones.html

Why we don't all need to be so special

https://www.nytimes.com/2012/06/30/your-money/redefining-success-and-celebrating-the-unremarkable.html?_r=1

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jun 17, 2020
547 - How Reward Systems Work
800

In this episode, we talk about reward systems and why they work so dang well.

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

Common Reasons to Use Reward Systems

  • Rewards success
  • Punishes failure
  • Something to look forward to

What is Operant Conditioning

"Operant conditioning (sometimes referred to as instrumental conditioning) is a method of learning that occurs through rewards and punishments for behavior. Through operant conditioning, an association is made between a behavior and a consequence for that behavior"

Why Does This Work?

There are two types of behavior

  • Respondent behaviors are those that occur automatically and reflexively. Think of pulling your hand away from the stove when burned or putting your hands forward to stop yourself when falling.
  • Operant behaviors, on the other hand, are those under our conscious control. Some may occur spontaneously and others purposely, but it is the consequences of these actions that then influence whether or not they occur again in the future.

Key Components:

Reinforcers & Punishments

Reinforcers:

"Reinforcement is any event that strengthens or increases the behavior it follows."

Positive Reinforcers

Positive events or situations presented after the behavior

  • Praise
  • Direct Rewards

Negative Reinforcers

The removal of events or situations as a result of a behavior

  • Giving a crying child candy to get them to stop

Punishments:

"Punishment is the presentation of an adverse event or outcome that causes a decrease in the behavior it follows"

Positive Punishment

"sometimes referred to as punishment by application, presents an unfavorable event or outcome in order to weaken the response it follows. Spanking for misbehavior is an example of punishment by application"

Negative Punishment

"also known as punishment by removal, occurs when a favorable event or outcome is removed after a behavior occurs. Taking away a child's video game following misbehavior is an example of negative punishment"

Key Takeaways:

  • The 2 kinds of behaviors are reflexes and operant behavior. Operant behaviors are more controllable and programmable.
  • If trying to develop or reduce an operant behavior using a reward system can be helpful.
  • When creating a reward system focus on reinforcers and punishments. Reinforce the behavior you want by giving yourself a reward or being praised. Be careful of accidentally reinforcing habits and behaviors you don't want
  • Punish behaviors you don't want

Resources:

https://www.verywellmind.com/operant-conditioning-a2-2794863#examples-of-operant-conditioning

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jun 16, 2020
546 - How a Plant-Based Diet Helped His Diabetes (feat. Eric Adams)
1411

In this episode, I sit down with Eric Adams to talk about meditation, mindfulness, and how switching to a plant-based diet cured his diabetes. 

Try Better Help: www.betterhelp.com/tinyleaps



--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jun 08, 2020
545 - Police Reform, Protesting, and Creating Real Change (feat. Eric Adams)
1369

In this episode, I sit down with the current Brooklyn Borough President to discuss George Floyd, Police Reform, Protesting, and how to create real lasting change in the system. 


--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jun 03, 2020
544 - How to Build a New Habit
985

In this episode, we look at Classical Conditioning, Operant Conditioning, and how to build a new habit. 

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

Why We Want to Build Habits

  • Habits make taking action easy
  • Habits allow behavior changes to stick

Classical Conditioning

Classical conditioning is a technique frequently used in behavioral training in which a neutral stimulus is paired with a naturally occurring stimulus. Eventually, the neutral stimulus comes to evoke the same response as the naturally occurring stimulus, even without the naturally occurring stimulus presenting itself.

Throughout the course of three distinct phases, the associated stimulus becomes known as the conditioned stimulus and the learned behavior is known as the conditioned response.

Examples:

"John B. Watson's experiment with Little Albert is a perfect example of the fear response.10 The child initially showed no fear of a white rat, but after the rat was paired repeatedly with loud, scary sounds, the child would cry when the rat was present. The child's fear also generalized to other fuzzy white objects.

This experiment illustrates how phobias can form through classical conditioning. In many cases, a single pairing of a neutral stimulus (a dog, for example) and a frightening experience (being bitten by the dog) can lead to a lasting phobia (being afraid of dogs)."


Operant Conditioning

Operant conditioning (sometimes referred to as instrumental conditioning) is a method of learning that occurs through reinforcements and punishments. Through operant conditioning, an association is made between a behavior and a consequence for that behavior.

When a desirable result follows an action, the behavior becomes more likely to occur again in the future. Responses followed by adverse outcomes, on the other hand, become less likely to happen again in the future.

Examples:

"If your child acts out during a shopping trip, you might give him a treat to get him to be quiet. Because you have positively reinforced the misbehavior, he will probably be more likely to act out again in the future in order to receive another treat."


Resources:

https://www.verywellmind.com/behavioral-psychology-4157183

https://www.verywellmind.com/classical-conditioning-2794859

https://www.verywellmind.com/operant-conditioning-a2-2794863

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jun 01, 2020
543 - How to Re-frame The Day Pt 2. (feat Adam Lowenstein)
1670

In this episode, I sit down with Adam Lowenstein the author of Re-frame The Day to discuss meditation, mindset, and politics.

Pick up a copy of Adam's book: www.reframetheday.com

Get 50% off your first order, become a member today: www.feals.com/tinyleaps

In the episode we cover questions like:

  • What is it like working in the political world?
  • How, in your eyes, is the world of politics and real life connected?
  • How do we actually create stillness and reduce the amount of time we spend rushing?
  • You mention meditation in your book as a way to create awareness. Many people listening to this podcast have tried and failed at meditation time and time again. Do you have any advice for how to finally build the habit?
  • What changes can someone make today to start re-frame their days?
  • What one habit or routine should listeners focus on building into their lives?
  • How do we make these changes without getting overwhelmed?
  • What do we do if or when we get overwhelmed?
  • What does the result look like? What should we expect to change if we are making progress?
--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
May 29, 2020
542 - How to Re-frame The Day Pt 1. (feat Adam Lowenstein)
1477

In this episode, I sit down with Adam Lowenstein the author of Reframe The Day to discuss meditation, mindset, and politics. 

Pick up a copy of Adam's book: www.reframetheday.com

Try the Lawn Mower 3.0: www.manscaped.com CODE TINYLEAPS

In the episode we cover questions like: 

  • What is it like working in the political world?
  • How, in your eyes, is the world of politics and real life connected?
  • How do we actually create stillness and reduce the amount of time we spend rushing? 
  • You mention meditation in your book as a way to create awareness. Many people listening to this podcast have tried and failed at meditation time and time again. Do you have any advice for how to finally build the habit? 
  • What changes can someone make today to start re-frame their days?
  • What one habit or routine should listeners focus on building into their lives?
  • How do we make these changes without getting overwhelmed?
  • What do we do if or when we get overwhelmed?
  • What does the result look like? What should we expect to change if we are making progress?

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
May 27, 2020
541 - How to Deal With Criticism
832

In this episode, we look at how to deal with criticism from your loved ones. 

Why We Take Things Personally:

  • We depend on others for security and needs
  • When others do something that feel threatening to our security we can take it personal
  • This can impact our mental health by adding anxiety, sadness or resentful feelings

How to not take it personal:

  • Gain some perspective - can you see things from their point of view? can you ask clarifying questions?
  • Take some space to work though how you feel about the situation and to gain some clarity
  • Refocus on yourself, stay busy with your own needs
  • Dont "Climb Down" and be negative in response.

Resources:

https://www.forbes.com/sites/francesbridges/2018/06/29/how-to-stop-taking-things-personally/#50ea48d96726

https://www.psychologytoday.com/us/blog/in-flux/201408/how-stop-taking-things-personally

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
May 18, 2020
540 - How to Develop Self-Awareness Pt. 2 (feat Phil Gerbyshak)
1200

In this episode, I sit down with Phil Gerbyshak to discuss his career, his book, and self-awareness.

Try the Lawn Mower 3.0: www.manscaped.com CODE TINYLEAPS

Useful Links:

https://philgerbyshak.com/

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
May 15, 2020
539 - How to Develop Self-Awareness Pt. 1 (feat Phil Gerbyshak)
1306

In this episode, I sit down with Phil Gerbyshak to discuss his career, his book, and self-awareness. 

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


Useful Links:

https://philgerbyshak.com/


--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
May 13, 2020
538 - How to Be More Assertive
938

In this episode, we look at how to be more assertive in your life. 

Benefits of Being Assertive:

  • increased confidence and self esteem
  • better stress management
  • better boundaries, saying no

What it means to be assertive:

"Being assertive is a core communication skill. Being assertive means that you express yourself effectively and stand up for your point of view, while also respecting the rights and beliefs of others.Being assertive can also help boost your self-esteem and earn others' respect. This can help with stress management, especially if you tend to take on too many responsibilities because you have a hard time saying no. Some people seem to be naturally assertive. But if you're not one of them, you can learn to be more assertive."

How to Be More Assertive

  • Start Small and use "I" statements
  • Reherse and Practice setting boundaries
  • Use Positive Self Talk

Resources:

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/assertive/art-20044644

https://www.healthline.com/health/how-to-be-more-assertive#avoid-guilt

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
May 11, 2020
Podcast Spotlight: Motivate Me
694

In this episode, I introduce you to a new podcast that I think you'll enjoy. It's called Motivate Me and it's hosted by Dean Booty.  Enjoy this preview of the podcast and, if you like it, be sure to subscribe. 

https://podcasts.apple.com/us/podcast/motivate-me/id1498151906

May 08, 2020
537 - How to Find a Therapist Pt. 2 (feat Clay Cockrell)
1324

Today on the podcast we have a super action oriented conversation with Clay Cockrell. Clay is a practicing psychotherapist, the founder of Online Counseling.com, the creator of Walk and Talk therapy, and the host of the podcast Finding Therapy.

In today's episode we talk about:

  • The stigma around therapy
  • How to find the right support for you
  • How to evaluate your therapist
  • Why taking a walk with your therapist is a good idea.

Website: www.onlinecounseling.com

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
May 01, 2020
536 - How to Find a Therapist Pt. 1 (feat Clay Cockrell)
1660

Today on the podcast we have a super action oriented conversation with Clay Cockrell. Clay is a practicing psychotherapist, the founder of Online Counseling.com, the creator of Walk and Talk therapy, and the host of the podcast Finding Therapy.

In today's episode we talk about:

  • The stigma around therapy
  • How to find the right support for you
  • How to evaluate your therapist
  • Why taking a walk with your therapist is a good idea.

Website: www.onlinecounseling.com

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Apr 29, 2020
535 - 9 Things I Learned About Gratitude
1259

In this episode, we look at what I learned from my conversation last week with Karl Staib. 


Key Takeaways:

  1. Gratitude plays a major role in dealing with grief and loss. By focusing on the time you are grateful for or the people you are grateful for you make it harder to focus on the pain of the experience.
  2. Traumatic experience create deeper rooted neural connections than regular experiences.
  3. When the decision to act has been made (subconsciously) there is a moment in time where a choice can be made. It's small but is something that can help us take control of our actions.
  4. Willpower is limited and based purely availability. Way power is based on your why and can be a stronger motivation to take or not take an action.
  5. The way you view something, how you think about it has an effect on how much energy is available for it. If something is a chore, it becomes draining. If something is an opportunity, it becomes empowering.
  6. When we focus on gratitude in our day to day lives we enable the release of dopamine for yourself and the other person (if you express it)
  7. The 4 levels of gratitude are surrounding, sharing, self-gratitude, and spiritual. Surrounding focuses on what we can experience with our senses. Sharing is what we can express to others. Self is what we love about ourselves. and Spiritual is our connection to something bigger.
  8. The easiest way to build a gratitude habit is to focus on expressing it while brushing your teeth. Or any other habit you already have. Reclaim that time and focus on 3 things you are grateful for.
  9. Really focusing on your why as the core of creating change is the best way to make your actions powerful


Books:
Emotional Success: https://www.amazon.com/Emotional-Success-Power-Gratitude-Compassion/dp/0544703103
Bring Gratitude:L https://www.amazon.com/Bring-Gratitude-Bite-Sized-Mindset-Practices/dp/1977845495

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Apr 27, 2020
534 - How to Build a Gratitude Practice Pt 2. (feat. Karl Staib)
1304

In this episode, I'm sitting down with Karl Staib the author of Bring Gratitude.

Today on the podcast we have an amazing conversation with Karl Staib. Karl is the author of Bring Gratitude: Feel Joyful Again With Bite-Sized Mindset Practices. He's also a speaker and coach who's mission is to help 1,000,000 people develop a better mindset with gratitude at it's core.

In today's episode we talk about:

  • How to create a gratitude practice
  • Where to start with daily gratitude

Useful Links:

https://bringgratitude.com/tap-into-the-potential-of-waypower/

https://bringgratitude.com

https://bringgratitude.com/challenge/

https://www.amazon.com/Happiness-Advantage-Principles-Psychology-Performance/dp/0307591549

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Apr 22, 2020
533 - How to Build a Gratitude Practice Pt 1. (feat. Karl Staib)
1810

In this episode, I'm sitting down with Karl Staib the author of Bring Gratitude.

Today on the podcast we have an amazing conversation with Karl Staib. Karl is the author of Bring Gratitude: Feel Joyful Again With Bite-Sized Mindset Practices. He's also a speaker and coach who's mission is to help 1,000,000 people develop a better mindset with gratitude at it's core.

In today's episode we talk about:

  • How gratitude can trigger dopamine release
  • The differences between willpower and waypower
  • The secret to staying grateful in the moment
  • How to build a gratitude practice.

Useful Links:

https://bringgratitude.com/tap-into-the-potential-of-waypower/

https://bringgratitude.com

https://bringgratitude.com/challenge/

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Apr 21, 2020
Repost: What is Your Motivation?
726

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

Connect:

twitter.com/greggclunis

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Apr 17, 2020
Repost: Move Fast and Solve Small Problems
1079

In this episode, I introduce you to the idea of a "design sprint" and how you can use it in your life to achieve ALL of your goals.

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Apr 13, 2020
532 - The Realm of Likely Possibilities
877

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

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


--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Apr 10, 2020
531 - A New Way to Set Goals
1284

In this episode, we look at a new way to set goals that have a chance of being accomplished. 

What are LEAP Goals?

A goal-setting framework designed for long-term, lifestyle based goals.

What it stands for?

  • Long Term
    Your goal should revolve around adjusting your lifestyle for the long term rather than trying to accomplish something specific in the short term.
  • Empathetic
    Your goal needs to consider and account for the reality of your situation and position. Setting goals that are completely out of the realm of likely possibilities will just leave you feeling defeated.
  • Actionable
    Your goal must be something that you can take action on in order to move forward.
  • Process Focused 
    Your goal must revolve around engaging in certain behaviors regularly rather than accomplishing certain outcomes.

When to use LEAP Goals

  1. When aiming for habit or lifestyle changes
  2. When struggling to find motivation each day
  3. When other goal-setting options aren't working
--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Apr 09, 2020
"Too many ads..."
395

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

Apr 06, 2020
Repost: How to Overcome Your Fears (feat. Akshay Nanavati)
1926

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Apr 05, 2020
Repost: Feeling Overwhelmed? Do This.
960

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Apr 04, 2020
530 - Birthday Review (2020)
916

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


--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Apr 03, 2020
529 - How to Be Productive At Home
708

In this episode, we look at 3 ways to be more productive at home. 

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

  1. Make a clear goal
  2. Keep a to do list
  3. Invest in headphones
--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Apr 02, 2020
528 - Real Ways to Make Money Online Pt. 2
962

In this episode, we look at 3 more ways to make money online.

  1. Become a Virtual Assistant
  2. Trading On the Stock Market (not easy)
  3. Affiliate Marketing
--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Apr 01, 2020
527 - Start Your Day Like This
849

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

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Mar 31, 2020
526 - How to Find Your Voice
614

In this episode, we look at how to find your voice. 

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

Big Takeaway: You already have your voice. You just can't hear it .

  1. Stop and ask yourself what it is you think
  2. Record your thoughts (journaling, creating content...etc))
  3. Start sharing and have others tell you
--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Mar 30, 2020
Repost: Stop Working So Hard
825

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


--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Mar 29, 2020
Repost: Feeling Unmotivated? Listen to this
914
In this episode we look back at episode 210 and share some thoughts on what to do if you aren't feeling motivated. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Mar 29, 2020
525 - The Importance of Mindset in Failure
906

In this episode, we look at your relationship to failure and why it matters so much .

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

Your relationship to failure is your relationship to success

  1. If you believe failure is a negative, you will avoid it. If failure is pain, you will do more to avoid it than to gain success.
  2. If you believe failure is a requirement you will do what you need to to experience it.
  3. If you have failed in the past and you hold on to it you will likely fail again in the future
  4. If you have failed in the past and you learn from it you will likely succeed in the future.
--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Mar 27, 2020
524 - Why You Should Read More Fiction
819

In this episode, we talk about why you should read more fiction.

Try Empower: www.empower.me/tinyleaps

  1. Introduction to new perspectives in new contexts
  2. Stimulate the imagination and creativity
  3. Take your mind off of the real world
--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Mar 26, 2020
523 - What I Learned From Tracking My Weight
1453

In this episode, we talk about some lessons learned while tracking my weight every day.

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

Why I Started

  • Almost hit 210
  • Decided I wanted to take control
  • Knew I needed to learn about my body
  • Decided to weigh myself daily for the data

Lessons Learned (These are just for me)

  • My body doesn't process carbs well
  • Around 80g of carbs per day usually = weight loss
  • High protein diets leave me feeling energized and focused
  • 100g of carbs per day usually = sustaining
  • If I'm in a "losing pattern" I can cheat without killing momentum (it slows but progress is still made)
  • There are a lot of landmines
  • Always read labels
  • Most things are fine to eat as long as you can "afford it"
  • Having an understanding of your macro ratios, quality of food, and what works for your body is more important than counting calorie
--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Mar 26, 2020
522 - The Importance of Community
785

In this episode, we look at why community is incredible valuable for your personal growth. 

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

Notable Quote

"Across many studies of mammals, from the smallest rodents all the way to us humans, the data suggests that we are profoundly shaped by our social environment and that we suffer greatly when our social bonds are threatened or severed.  When this happens in childhood it can lead to long-term health and educational problems.  We may not like the fact that we are wired such that our well-being depends on our connections with others, but the facts are the facts."

- Matthew Lieberman, Author of Social

3 Reasons

  1. Sense of purpose
    We want to be needed and relied on. We want to mean something to someone.
  2. Sense of acceptance
    We want to feel validated as the people we are. A social circle proves that we aren't the "weird" kid.
  3. Sense of support
    We want to feel that, should we ever need it, someone has our back. Even if we don't want to rely on that.

How to Build Your Community

  1. Find groups and communities around your interests
  2. Be open and willing to share pieces of yourself
  3. Have an opinion

Resources:

https://www.scientificamerican.com/article/why-we-are-wired-to-connect/

https://www.amazon.com/Social-Why-Brains-Wired-Connect/dp/0307889092

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Mar 24, 2020
521 - How to Become Your Best Self
954

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

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

  1. Raise Your Standards
  2. Analyze Your Mindset
  3. Gain New Perspectives
--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Mar 24, 2020
520 - How Fortnite Helped my Personal Growth
1252

In this episode we're going to be looking at some really interesting lessons I learned from playing the video game Fortnite. Over the last two years of playing this game, I’ve been trying to improve at this game and I’m going to break down what those lessons and the role that I think they can have in our personal development.

Try Better Help: www.betterhelp.com/tinyleaps

Key Points:

· Why having something measurable helps

· How being confronted by reality builds resilience

· How trying again and again develops a better mindset

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Mar 21, 2020
519 - Top 3 Apps for Better Focus at Home
764

In this episode we're looking at three of my favorite productivity and focus tools right now. We've done lists like this in the past, and today I recommend the three new things that I'm using that so far are helping in my day to day focus dramatically.

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

Key Points:

· What 3 apps I recommend trying

· Why they help focusing at home

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Mar 20, 2020
518 - The Science of Loneliness
1083

In this episode we are looking at loneliness. This is one of those topics that we tend to dismiss. But the truth is loneliness is one of the most dangerous emotions and feelings that people can fall into today we shed some light on loneliness and what it might mean in your own life. And I share some advice on how to deal with loneliness and how to avoid loneliness in the future.

Try Blinkist: blinkist.com/tinyleaps

Key Points:

· Definition of Loneliness

· Who Suffers From Loneliness

· Why Loneliness is a Problem

· How to Deal With Loneliness

Resources and Links:

https://www.verywellmind.com/loneliness-causes-effects-and-treatments-2795749
https://fortune.com/2018/05/01/americans-lonely-cigna-study/

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Mar 20, 2020
517 - How to Stay Connected When Distanced
740

In this episode we're looking at ways to stay connected with your community and people that you love, while you are practicing social distancing. We want to avoid people accidentally isolating themselves so I share three ways to continue to feel connected without being physically present.

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

Key Points:

· Why you want to distance, not isolate

· Why you should schedule the time to call, skype, etc.

· How to stay connected if you’re working from home

· How getting outside (while still following guidelines) can help

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Mar 18, 2020
516 - How to Stay Motivated At Home
848

In this episode I share three concrete tips to help you stay motivated while working at home. This is something that is new for a lot of us and you may be having to do for the first time or maybe it's not the first time, but it's not something you do regularly. So today I talk about three tips that help allow it to be a productive environment.

Join Better Help: www.betterhelp.com/tinyleaps

Key Points:

· Why you need to take breaks regularly

· How the novelty of working at home can keep you motivated

· Why you should not buy in to "Hustle culture" and "Always on" mentality

Notable Quote:

“You are in charge of the delineation between your work and your life. Make sure that those two things don't blend just because now you are working in the place that you live your life.” – Gregg Clunis

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Mar 17, 2020
515 - What is Social Distancing
1314

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

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

What is social distancing

Social distancing is a set of nonpharmaceutical infection control actions intended to stop or slow down the spread of a contagious disease.

"Many cities undertook just these measures over 100 years ago to blunt the impact of the 1918 influenza pandemic. Those that acted swiftly and decisively were rewarded with fewer cases and a lower peak of cases, relieving the demand for medical care."

Why social distancing matters

Avoid exposure, avoid spreading. There are not enough tests and we don't have an accurate idea of who has it / who doesn't, The only way to prevent overwhelm is to reduce chance of exposure altogether.

  1. Flatten the curve
  2. Give the system more time to react
  3. Protect yourself and those around you (if you get exposed, everyone you know will likely get exposed).

Basic rules to follow

  1. Stay at home if you can
  2. Wear face masks if you have any of the symptoms (cough, fever, fatigue...etc)
  3. Maintain a minimum 6 foot proximity between you and others around you when possible
  4. Do not attend events or gatherings unless completely necessary

Important notes to consider

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

2. Do not choose to be ignorant here. Yes, there is a lot of hype and nonsense in the media. No, the world probably isn't ending. No you don't need to stock up on 12 years worth of toilet paper. No, your armageddon bunker is probably not necessary. No, this isn't going to turn into the Walking Dead. But that doesn't mean you shouldn't be informed and act based on that information. Learn what you need to learn and don't be stupid. This doesn't get solved if we don't take it seriously.

This can very quickly turn into a situation like what Italy is currently facing where the country is shut down, and doctors are being forced to decide who lives and who dies based on chances of survival. Or it can be brought under control by giving our medical experts the time they need to find a more concrete solution. 

We're the ones in control of which outcome we get. Your actions and choices today matter for this just as they do in your personal development.

Resources:

https://www.usatoday.com/story/opinion/2020/03/16/coronavirus-social-distancing-myths-realities-column/5053696002/

https://www.washingtonpost.com/graphics/2020/world/corona-simulator/

https://www.cdc.gov/coronavirus/2019-ncov/symptoms-testing/symptoms.html

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Mar 17, 2020
514 - Why Politics Matters
1141

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

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Mar 15, 2020
513 - The Past Doesn't Exist
968

In today's episode, we talk about why the past discussion on the past, the present and the future. And we're looking at that through the lens of personal development, what those three things mean to us as individuals and how changing our viewpoint on it could help our personal development, our growth going forward.

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

Key Points:

  • Why the past doesn't exist
  • Why effects are still there even though the event isn't
  • Why holding on to those pasts is the only way to bring them to the present.
--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Mar 14, 2020
512 - 3 Ways to Learn Something New Daily
899

In this episode we are looking at some easy ways to make sure you learn something new every single day. In my opinion this is something that is a requirement for personal growth and development. As many of us get older, as we graduate school and move into the workforce and maybe start families, one mistake we make is we often put learning on the back burner. Here are simple ways to change that.

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

Key Points:

· Why podcasts can help you learn in your "found time"

· How to learn more by asking more questions

· Why you should be subscribing to newsletters

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Mar 13, 2020
511 - 3 New Perspectives on Failure
750

In this episode we are looking at the topic of failure. A failure is such a major part of our growth and so many people hold themselves back because of that failure. They hold themselves back because they are holding onto the past, or the fear of future failures to come. But failure is important, and not failing can actually be holding you back.

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

Key Points:

  • Why you should see failure as a gift to your future self
  • Why failing is crucial to moving forward
  • Why failure is where learning and growth happens
--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Mar 12, 2020
510 - Let's Talk About Personal Development
886

In this episode, I talk about the idea of giving 110% and how it might not be the best way to grow. We hear it pretty much all the time in the personal development space but it's something that might be a part of the reason you're sort of being held back in your personal growth.

Try Supergrapes here: www.supergrapes.com/tinyleaps

Key Points:

· How we hear about the hustle mentality all the time

· Why giving 110% all the time is impossible

· How to use the 80/20 rule

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Mar 11, 2020
509 - What I Learned From Meditation
876

In this episode, we talk about some lessons I've learned by practicing meditation. 

  1. Struggle leads to happiness and permanent growth
  2. You always feel better doing the thing rather than not doing it
  3. The "you" you think you are is not "you". "You" are not permanent. "You" are malleable and changeable. Therefore, "You" can grow.

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Mar 11, 2020
508 - Stop Taking Yourself So Seriously
911

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

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


--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Mar 10, 2020
507 - How Clutter Affects Productivity
875

In this episode, we discuss the role that clutter has on your productivity. 

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

Quoted from Harvard Business Review:

"You may think you’re not bothered by your overstuffed filing cabinets or the stacks of paper on your desk. But scientists at the Princeton University Neuroscience Institute have used fMRI and other approaches to show that our brains like order, and that constant visual reminders of disorganization drain our cognitive resources and reduce our ability to focus. They also found that when participants cleared clutter from their work environment, they were better able to focus and process information, and their productivity increased."

What can you do?

  1. Create a schedule of regular clean up
  2. Create an organizational system for your space
  3. Take the extra 3 seconds to put things in the right place

Resources:

https://hbr.org/2019/03/the-case-for-finally-cleaning-your-desk

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Mar 08, 2020
506 - When to Quit Your Job
1022

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

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


--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Mar 08, 2020
505 - 3 Life Hacks to Save Money
700

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

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

  1. Use cash & envelopes
  2. Order groceries online and pick them up (running total). Breanna Shaw on Quora
  3. 2 day rule

Resources:

https://www.quora.com/profile/Breeanna-Shaw

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Mar 07, 2020
504 - How to Keep Yourself Accountable
800

In this episode, we talk about accountability and how to keep ourselves accountable. We all have goals we have set and I often hear that it’s so hard to be accountable. Today I share three ways you can stay accountable to yourself, even when there isn’t someone else to keep you on track.

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

Key Points:

  • How to start observational journaling
  • Why you need to build a daily review habit
  • How to pre-plan your activity
--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Mar 06, 2020
503 - Top 3 Productivity Tools
724

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

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

Takeaways:

  1. Evernote
  2. Trello, Notion, or Monday.com
  3. Calendar
--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Mar 04, 2020
502 - The Role of Mindfulness in Finances
733

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

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

"Mindfulness and healthy finances create a virtuous cycle, where 1) mindfulness improves your finances, and 2) improved finances gives you more freedom to pursue a more mindful, compassionate, and fulfilling life."

  • Being mindful with your finances allows you to improve your finances
  • Improving your finances gives you freedom to be more mindful

Definition of Mindfulness: The quality or state of being conscious or aware of something

Questions to Ask Yourself:

  • How much do you spend
  • How much do you make
  • When are your bills due
  • How much debt do you have
  • What is that debt costing you monthly?
  • What is your APR?
  • What is your plan?

Resources:

https://www.mindfullyinvesting.com/ride-the-virtuous-cycle-of-mindful-personal-finances/

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Mar 03, 2020
501 - Change Your Life in 5 Mins a Day
760

In this episode, we look at a few things you can do to change your life in 5 minutes each day.

  1. 2 Minute Meditations
  2. 5 Minute Stretches
  3. Read for 5 Minutes
  4. 5 Minute Networking

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Mar 02, 2020
Episode 500 - Thank You
914

In this episode, we meet two listeners of Tiny Leaps, Big Changes and learn how the last 500 episodes have played a role in their personal development. 

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Feb 28, 2020
499 - The Purpose of Meditation
769

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

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

1. Develop self-awareness    

"The purpose of meditation is to understand ourselves and how our mind works. By doing that we can better understand how life works and give our mind more room to work. "   

2. Create room for growth and change   

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

3. Develop new perspectives   

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


--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Feb 26, 2020
Repost: Why You Should Bet On Your Strengths
973

In this episode, I talk about why you should bet on your strengths and we cover:

  • The simple reason your strengths matter more than your weaknesses
  • Why "fixing yourself" is a bad idea
  • How to figure out what you're good at
  • Why "dropping the ball" can be a good thing

Resources:

Scott Barry Kaufman | Which Character Strengths Are Most Predictive of Well-Being? | Scientific American - Beautiful Minds Section

Erika Andersen | How Feeling Grateful Can Make You More Successful | Forbes - Leadership Section

Gary Vaynerchuk | We Need to Talk About the Importance of Self-Awareness | Medium

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Feb 25, 2020
498 - Why You Need to Understand Interest Rates
962

In this episode, we look at the APR on our credit cards and loans. 


Quotes:

"More than 40% of Gen Z, around 30% of Millennials and Gen X, and almost 40% of Baby Boomers say they don’t know what the interest rate on their credit card is, according to a new survey by Stash, a micro-investing and banking app.

But it’s not like folks don’t need to know because they’re paying off their bill in full each month and not triggering any interest charges: Americans paid $113 billion in credit card interest last year, up 12% from 2017, and up a whopping 49% from five years ago when the national average was just $76.3 billion, according to MagnifyMoney, a financial product comparison website."

Takeaways:

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

2. If you aren't extremely careful, you can get into a situation where you are never able to get out of the debt (student loans).

3. Higher APR means less gets paid on the principle which means carrying a higher balance for longer and lowering your credit score.

Here's what to do:

  1. Find your APR for every line of credit
  2. Create a plan to repay those debts. Either based on APR or on balance (avalanche or snowball)

Resources:

https://money.com/millennials-love-to-pay-with-credit-cards-but-almost-30-of-them-cant-name-their-interest-rate/

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Feb 24, 2020
497 - Top 3 Mental Health Apps
707

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


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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Feb 24, 2020
496 - Your Reaction Matters
516

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

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Feb 22, 2020
495 - How to Change Your Money Mindset
736

In this episode, we talk about how to change your money mindset. 

  1. Daily reading
  2. Keep a spending log
  3. Review money activities monthly
  4. Log-in to your bank account daily
  5. Make hard decisions

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Feb 22, 2020
494 - Change Doesn't Just Happen...
929

There is a very simple, straight-forward approach to creating change. In this episode I'll share it with you. 

  1. Your outcome is tied to your actions
  2. Change in outcome happens when there is a change in action
  3. Change in action happens when there is a change in identity, belief, or desire
  4. Change in identity, belief, or desire comes from exposure to new identities, beliefs, or desires
  5. Exposure comes in books, meeting new people, doing new things, or thinking more deeply on what you already know (journaling, meditation...etc)

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Feb 21, 2020
493 - Lessons Learned from NASA
971

In this episode, I share some lessons learned from visiting the Kennedy Space Center down in Florida. 

  1. NASA Engineers and astronauts recognize that they will never see the fruits of their labor
  2. They know that the goals along the way matter just as much as the end goal
  3. They know that their may never be a true "end"
  4. They get value and fulfillment from the practice of showing up and taking one tiny step forward
  5. They see the larger picture in their work and focus on inching it slightly closer
  6. They know that the future doesn't happen if they don't lay the groundwork

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


--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Feb 19, 2020
492 - How to Find Fulfillment
770

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

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

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Feb 19, 2020
491 - Personal Finance Books That Changed My Life
756

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

Drink Hydrant: www.drinkhydrant.com | code tinyleaps 

Join Empower: www.empower.me/tinyleaps  

  1. Total Money Makeover 
  2. I Will Teach You to Be Rich 
  3. Money: Master The Game
--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Feb 17, 2020
490 - How to Build Your Credit
1028

In this episode, we look at a basic process for improving your credit.   

  1. Recognize the Value of a Credit Score 
  2. Understand Your Score 
  3. Identify Your Weak Areas 
  4. Put Everything on Auto Pay  

Resources: 

https://www.moneyunder30.com/how-credit-works  

https://www.credit.com/credit-reports/how-credit-works/

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Feb 14, 2020
489 - How to Develop EQ
847

In this episode, we look at how to develop EQ.

What is EQ?

“Your EQ is the level of your ability to understand other people, what motivates them and how to work cooperatively with them,” - Howard Gardner

5 Aspects of EQ

  1. Self-awareness
  2. Self-regulation
  3. Motivation
  4. Empathy
  5. Social Skills

How to Develop EQ

  1. Think About The Results of Your Actions Before Taking Them
  2. Slow Down and Analyze Your Thinking

Resources:

https://psychcentral.com/lib/what-is-emotional-intelligence-eq/

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Feb 13, 2020
488 - The Mental Health Benefits of a Routine
765

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

1. Take Control of Your Sleep Cycle

"Routine can liberate your mental health, and it can have incredible psychological benefits, including alleviating symptoms of mental disorders, and insomnia. Creating a daytime routine for yourself or a loved one can promote better sleeping cycles." (Dr. Danielle Forshee)


2. Know What to Expect

"The importance of mental health has been associated with a variety of mental health conditions, including bipolar disorderaddictiondepression, among others. The reason behind this is that when we organize ourselves and know what to expect, it’s easier to actively work towards counteracting the thoughts and symptoms of any of the aforementioned mental health conditions." (Psychology Today)


3. Take More Time Off

"Creating a routine allows us to build in time for the important things. This includes time to rest, relax, and have fun. It’s not perfect – there are always going to be days when something overruns, a job takes three times as long as we expect it to take, or someone pops in unexpectedly. But structuring our time to include some downtime increases the likelihood that we’ll manage to have that time most days." (Blurt It Out)


Resources:

https://drdanielleforshee.com/psychological-benefits-of-routines/

https://www.psychologytoday.com/us/blog/the-gen-y-psy/201810/the-power-routines-in-your-mental-health

https://www.blurtitout.org/2018/11/08/mental-health-benefits-routine/

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Feb 12, 2020
487 - 8 Questions to Create a Perfect Budget
1139

In this episode we are looking at eight very simple, very straightforward questions that I have personally used to create a perfect budget. These questions can help you create something that you can stick with, that will work long term and that you can build a lifestyle around.

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

Key Points:

· Why you want to start with what you have

· How to identify where your money is actually going

· The 8 questions you should ask yourself

· How to take it a little bit at a time

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Feb 10, 2020
486 - How Discipline Sets You Free
721

In this episode, we look at how discipline can lead to unlimited freedom. 

Quote:

"A little imprisonment — if it's of your own making — can set you free." - Austin Kleon

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Feb 09, 2020
485 - Keep Going by Austin Kleon (Book Review)
602

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

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Feb 08, 2020
484 - How to Raise Your Self Esteem
1020

In this episode, we look at how to raise your self-esteem.

  1. Do something kind for someone
  2. Prioritize self care
  3. Go easy on your losses
  4. Change your expectations

Try Four Sigmatic: 

http://foursigmatic.com/tinyleaps

Okay so I need to tell you something, this morning I decided to make a quick change to my routine. I tried out a new mushroom coffee from our friends over at Four Sigmatic. It's made with Lion's Mane & Chaga mushrooms. How crazy is that?

If you aren't familiar, Lion's Mane and Chaga are these funny looking mushrooms that have been linked to all kinds of awesome health benefits. Lion's Mane even helps support increased focus, productivity, and creativity.

The team over at Four Sigmatic had the brilliant idea to take these mushrooms, combine them with 100% organic Arabica coffee beans. It has 0 sugar, 0 carbs, and 0 calories. It’s organic, Vegan, Paleo, sugar-free, dairy-free.

and the absolute best part? It leaves you feeling great! Seriously I've got this buzz right now that just feels natural, focused, and in control. It's not the usual hyperactive energy that I get from my regular coffee.

The coffee even comes in these really easy to use packets that you can bring with you anywhere. Just heat up some water, rip open a packet, pour, mix, and you're good to go.

Now of course we have a special offer for Tiny Leaps, Big Changes listeners. Receive 15% off your Four Sigmatic order. Just go to
foursigmatic.com/TINYLEAPS or enter code TINYLEAPS at checkout .


--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Feb 08, 2020
483 - How to Build a Community Based Business (Case Study ft. Outdoor Voices)
1082

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

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

Problem

Fitness apparel brands are targeted towards the elite athlete and the aspirational idea of the elite athlete. Very few, if any, fitness brands focus on the regular person who works out or aspires to working out.

Solution

A lifestyle fitness apparel brand build around a community of regular people. Utilizes brand images and real people to push the message.

Customer

Primarily women between 25 and 45 who live busy lives but feel their best when moving their body. Outdoor Voices becomes a way for them to do so.

Marketing

Underlying Philosophy:

  1. Identify a gap in the marketplace
  2. Align with an "identity"
  3. Build community offline and online

Model

Apparel, ecommerce

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Feb 06, 2020
482 - How to Trust Your Gut
948

In this episode, we look at a simple process to trusting your gut.   

How to listen to your intuition: 

  1. Slow the situation down and listen 
  2. Ask the question "what is my gut telling me?" 
  3. Tune out the noise 
  4. Don't be afraid to change your mind  

Resources: 

https://www.psychologytoday.com/us/blog/wander-woman/201703/should-you-trust-your-gut

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Feb 06, 2020
481 - How Nutrition Affects Mental Health
670

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

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

Resources:

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Feb 05, 2020
480 - 4 Ways to Start a Meditation Habit
881

In this episode, we talk about 4 simple ways to start a meditation habit. 

Join Blinkist: 

http://blinkist.com/tinyleaps

Takeaways:

  1. Start small (2 minutes a day) | Zen Habits
  2. Do it anywhere and everywhere | Headspace
  3. Habit stacking | Daring to Live Fully
  4. Keep it simple | Buddhainonia

Resources:

https://zenhabits.net/meditate/

https://www.headspace.com/blog/2016/01/11/sticking-9-ways-make-meditation-daily-habit/

https://daringtolivefully.com/create-a-meditation-habit

https://buddhaimonia.com/blog/5-steps-to-making-meditation-a-daily-habit

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Feb 03, 2020
479 - Learn to Love Yourself
494

In this episode we talk about a quote I found about loving yourself and it is so important. It can be easier to put the focus elsewhere, but today we talk about why self-love is foundation for loving others.

Key Points:

· Why loving yourself is so important

· Why loving yourself makes you better at loving others

Notable Quote:

"By learning to love and treasure myself, I will become that much better able to deeply love and treasure someone else" - Troy L. Love, A Year of Self Love

“Your ability to grow and choose yourself and prioritize progress and be confident and love yourself is a billboard to everyone around you.” – Gregg Clunis

Resources and Links:

https://www.amazon.com/Year-Self-Love-Inspiration-Yourself/dp/1641527641

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Feb 02, 2020
478 - Listen When You Feel Stuck (My Story)
1161