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In this episode, I share how I went from finding coding intimidating to becoming a competent software engineer through consistent, repeated practice over 2 years. Download the App: https://apps.apple.com/my/app/tiny-leaps-healthier-together/id1661425845 Takeaways: Having a strong motivation helped me persist through the tough learning process Repeating behaviors reinforces neural pathways, making skills feel more natural All new skills feel clumsy and frustrating at first, but mastery comes through repetition To learn new skills, just start doing the thing - even if you're bad at first - and keep doing it Book Recommendation: https://www.amazon.com/Talent-Code-Greatness-Born-Grown/dp/055380684X

Here’s the truth about productivity and many productivity techniques. YouTube: https://youtu.be/WC49JNIPaP4 Eduardo's book: https://www.penguinrandomhouse.com/books/671929/the-performance-paradox-by-eduardo-briceno/ Eduardo's website: https://briceno.com/ Flash Card App: https://quizlet.com/features/flashcards

Pick up a copy of Eduardo's book The Performance Paradox by Eduardo Briceño: 9780593356906 | PenguinRandomHouse.com: Books

In this episode we talk to Monica Reinagel about the secret to eating healthier. NordVPN Monica's Challenge Change Academy Podcast Nutrition Diva Youtube

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

Will to Wild | Book by Shelby Stanger | Official Publisher Page | Simon & Schuster (simonandschuster.com) Shelby Stanger Grab your EXCLUSIVE NordVPN Deal by going to https://nordvpn.com/tlbc to get a Huge Discount off your NordVPN Plan + a Bonus Gift! It’s completely risk free with Nord’s 30 day money-back guarantee! that’s nordvpn.com/tlbc

How to overcome procrastination Buy the book: The Perfection Trap: Embracing the Power of Good Enough: Curran, Thomas: 9781982149536: Amazon.com: Books The TED Talk: Our dangerous obsession with perfectionism is getting worse | Thomas Curran - YouTube

This is episode 880 of the Tiny Leaps, Big Changes podcast. Watch on YouTube Are you tired of setting S.M.A.R.T goals and not achieving them? Do you feel like every goal-setting video or podcast gives the same exact advice? If so, you are not alone. The truth is, S.M.A.R.T goals are not always effective because they do not consider context or situation. They rely exclusively on willpower and internal motivation to get you to take action, which is not always enough. Luckily, there is a better way. In this video, we introduce you to the Matthews Method, a new goal-setting process that considers social pressure and individual circumstances. Dr. Gail Matthews conducted a study on goal-setting in 2015 and found that the Matthews Method resulted in a 76% increase in goal achievement likelihood. That's right, 76%! By incorporating social pressure and individual circumstances, the Matthews Method makes it more likely that you select goals that you are capable of consistently pursuing. It also utilizes social pressure as an additional motivational tool rather than just willpower. The study conducted by Dr. Gail Matthews shows that this approach is incredibly effective. So, if you're tired of struggling to achieve your goals and want to try a new approach, watch this video and learn how to apply the Matthews Method to your own life. Join the conversation and share your thoughts in the comments below. And for more motivational content, check out episode 879 where we discuss how to get and stay motivated.

You will never get motivated until you face this one thing. Watch on YouTube: https://youtu.be/a9LmAy4dLo0

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

YouTube: https://youtu.be/tGgduo5D4R0 Instagram: https://instagram.com/tinyleaps TikTok: https://tiktok.com/@tinyleaps In this episode, we look at a basic process that just might help improve your self-control. Episode Overview: 1. Trigger Mapping: We kick off by defining what trigger mapping is and discuss why it plays a crucial role in behavior modification. The idea behind trigger mapping and its profound impact on our behaviors is explored. 2. Deep Dive into Triggers: We dive deeper into triggers using the Fogg Behavior Model. We then proceed to categorize triggers into two broad types - internal, those arising from our feelings, and external, those driven by events around us. Common examples of triggers and their implications are also looked into. 3. Neutrality of Behaviors: Here we delve into the concept of the neutrality of behaviors, emphasizing that behaviors in themselves are neither good nor bad. Instead, they often get their labels from societal or cultural influences. We discuss how behavior aligns or doesn't align with personal goals, underscoring that it's okay either way. 4. The Power of Awareness: We shed light on how increased awareness leads to significant behavior changes. Conscious recognition of one's thoughts, emotions, and actions is a pivotal step towards self-improvement and personal growth. 5. How to Trigger Map: Wrapping up the episode, we provide a comprehensive guide on how to engage in trigger mapping. The process starts with identifying actions perceived as 'negative', and then analyzing the situation surrounding these actions. We delve into the role of internal and external factors and demonstrate how to map a trigger (or list of triggers) to the action. We then discuss strategies on how one could potentially change the trigger-action sequence. An example of this could be the habit of overeating when staying up late. This episode will help you understand your triggers better and equip you with the necessary tools to enable behavioral change. Tune in to gain insights into the science of triggers, the neutrality of behaviors, and the power of awareness.

Tik Tok | Instagram | YouTube In today's episode, I explore the intriguing "Trigger > Thought > Action > Consequence" model that governs our daily decisions and actions. I introduce this process, illustrating its components with familiar examples like snacking habits, reactions to alarms, and social media usage. I delve into each element of the model, beginning with 'Triggers,' which can be external events or internal feelings. Next, I discuss 'Thoughts,' shaped by individual backgrounds including beliefs, perceptions, and experiences. 'Actions' follow, ranging from conscious to semi-conscious, and finally 'Consequences,' the outcomes of our actions, which can be immediate or delayed, positive or negative. I then explore the intricate relationships between these components and the impact of external factors like socio-cultural norms, environmental conditions, interpersonal relationships, and biological aspects. I conclude by addressing the challenges in managing this process, like the complexities of thought processes, the unpredictability of external factors, and the difficulty of changing ingrained habits. Don't miss the next episode, where I'll provide a strategy for effectively navigating this process. Share this episode with friends interested in understanding human behavior and subscribe for more insightful content.

YouTube Blink Date In this interview, Gregg speaks with Taly, the founder of a dating app called "Blink." Taly shares her background as a lawyer and discusses her journey of transitioning to different careers. She introduces her dating app, "Blink," which offers a unique approach to dating by focusing on compatibility and communication rather than making judgments based on superficial appearances. Throughout the interview, Taly shares her perspective on overcoming self-doubt and the challenges of being a solo entrepreneur. She emphasizes the importance of taking small steps, breaking down tasks, and seeking help from others. Taly reflects on the impact of her immigrant background, which instilled in her a strong work ethic and determination, while also acknowledging the need to unlearn the mindset of trying to do everything alone. The conversation also touches on the philosophy of failure, with Taly viewing it as a learning experience rather than a negative outcome. She draws inspiration from the Israeli approach to failure, where it is seen as an experiment and an opportunity to iterate and try again.

YouTube Sharing our personal experiences can have profound effects on others. One such effect is motivating them to take the kind of action that eventually leads to positive changes in their lives. It's really easy to say that people should just get motivated, it's even easier to tell them they need to go watch a motivational video or read a book, but the reality is it doesn't work that way. There are a number of things that contribute to an individual becoming motivated or losing motivation, but one of the most consistent ways to increase motivation is to borrow it from others. By sharing your story and journey, whether good or bad, you give people a valuable tool to help them manage their own motivation so that they can take the actions they need to. In addition to helping others navigate their motivation, it's also a great way to show that no one is ever truly alone. Whether we want to admit it or not, feeling like we are alone can make a common (yet no less frustrating) experience feel much much worse. By creating a culture of opening up about our situations, it allows others to recognize that their circumstances aren't as unique or strange as they may seem. This can boost confidence and self-esteem, allowing people to better tackle the challenges they face.

Burnout is a state of physical, mental and emotional exhaustion that can result from chronic stress, especially in the workplace. It can affect anyone, but it's particularly common among people who work in demanding, competitive or high-pressure environments. Burnout can have serious consequences for your health, happiness and productivity. But what causes burnout and how can we prevent it? In this episode, I will argue that burnout is not just a personal problem, but a social and economic one. I will explain how capitalism, the dominant system of production and consumption in our society, creates the conditions for burnout and makes it harder to cope with. But we're going to end on a pretty positive note because I will also suggest some ways to resist burnout and reclaim your well-being while living in a capitalist world.

In this episode, we explore the alluring and often overwhelming desire to do it all. We start by acknowledging that we all have the capability to do anything we set our minds to, but being capable and being good are two different things. We often find ourselves envious of others who excel in a particular task or craft, which can send us down a rabbit hole of excitement and inspiration, only to lose interest when the next shiny thing comes along. So why does this happen? Where does our need to constantly do more come from? We delve into how societal pressure to be productive and constantly improving can contribute to this cycle, but we also recognize the importance of pursuing things we're interested in and finding what we love. However, it's crucial to understand the difference between being interested in something and it being for us.

In this episode, we explore the importance of understanding the motivations behind personal change. Often, we feel pressure to improve ourselves because society tells us we're not good enough as we are. But the truth is, we are already enough. Personal change should come from a place of self-love and acceptance, not external pressure. We must question the messages that society sends us and determine whether we truly want to make a change for ourselves or for someone else. Moreover, personal growth isn't just about us. When we work on ourselves, we're not just improving our own lives; we're also positioning ourselves to help others. We can use our skills, talents, and resources to make a positive impact on our communities. By understanding our own motivations for change, we can ensure that our growth serves a greater purpose and benefits those around us. Finally, we discuss the role of community in personal development. Having a supportive community can make all the difference when it comes to achieving our goals. By surrounding ourselves with people who believe in us and want to see us succeed, we can build the confidence and resilience we need to make lasting change. We encourage listeners to embrace imperfection and recognize that growth is a journey, not a destination. By understanding who our personal change is for, we can stay motivated and committed to our goals while making a positive impact on the world around us.

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

Are you tired of feeling like a cog in the machine, working hard every day just to scrape by while those at the top reap all the benefits? It's not just your imagination - the balance of power between capital and labor is heavily skewed in favor of capital. But why is this the case, and what can we do about it? In this episode, we'll explore the reasons why capital holds all the power and why labor has been duped into believing that capital is more valuable. We'll delve into the concept of class consciousness and discuss how we can work towards a more equitable balance of power between capital and labor. Whether you're a worker struggling to make ends meet or simply interested in understanding the forces that shape our economy and society, this episode is for you. Tune in to learn how we can all work towards a better future for workers everywhere.

In this thought-provoking episode, we delve into the topic of universal health insurance, specifically Medicare for All, examining the benefits and drawbacks of publicly funded health insurance. We start by exploring what universal health insurance is and how it works, discussing the potential benefits of having such a system in place. We highlight how having access to health insurance can provide individuals with the ability to take bigger risks in life, such as starting a business or pursuing a passion. Additionally, we discuss how universal health insurance can provide a safety net, helping to lower or eliminate medical debt and providing a larger sense of community across the country. However, we also discuss the potential drawbacks of such a system, such as increased taxes and the cost of paying for other people's healthcare. We also acknowledge that wait times and the average level of care may increase. Next, we dive into why it's essential to discuss the need for universal health insurance, emphasizing that AI is already taking jobs and reducing overall headcount. The looming recession and the Fed's recommendation to cut 1.5 million jobs only add to the urgency of this discussion. We highlight the consequences of not having health insurance, such as worsening health issues and higher costs to the public. Finally, we provide resources for listeners to do their research and make up their minds about the topic. We encourage listeners to start talking about this important issue to help create change. Overall, this episode is a thought-provoking examination of universal health insurance, providing listeners with valuable insights into the benefits and drawbacks of such a system and the urgency of discussing it in today's economic and political climate. Resources Medicare for all support Medicare for all and retirement The rise of single payer healthcare Supporting medicare for all Why medicare for all is not good for america

In this episode, I dive into the strange and often hazardous intersection between capitalism and the pursuit of passion. I'll explore how the pressure to find and monetize your passion has become a pervasive message in our society, and the consequences of treating passion as a means to an end rather than an end in itself. I'll discuss why it's important to prioritize passion for its own sake, rather than solely focusing on its profit potential. I'll examine the dangers of reducing passion to a commodity, and how this can lead to burnout, disillusionment, and a loss of joy in our creative pursuits. By contrast, I'll highlight the benefits of pursuing passion purely for the love of it, and the ways in which this can bring meaning, fulfillment, and personal growth into our lives. Ultimately, I'll challenge listeners to re-claim their passions from the clutches of capitalism, and to cultivate a healthier, more sustainable relationship with their creativity.

Is anyone even still here?

Lately, I've been paying close attention to what motivates me and trying to figure out how to pursue more of that. This reminded me of a book I read early last year called Tiny Habits by B.J. Fogg. In the book, B.J. introduced the behavior model. The B = M A P behavior model is a simple yet powerful tool that can help us understand the factors that influence our behavior. B.J. Fogg, a Stanford University researcher and expert on behavior change, created this model to help explain why some behaviors are easy to perform while others are difficult. Take the survey: https://tlbc.co/survey YouTube: https://youtube.com/@tinyleaps TikTok: https://tiktok.com/@tinyleaps Instagram: https://instagram.com/tinyleaps

A common trap that I fall into is feeling like my “why” needs to be this huge, selfless thing. Like it needs to be Mother Teresa levels of altruism. Something like: Wanting to help underprivileged communities Because you want to fix climate change To support children because they’re our future And, maybe it would be nice if those were naturally your reason but if they’re not, you shouldn’t feel bad about it. Let's get something straight, your "why" doesn't have to be some big, noble cause or anything like that. It can be something that's all about you and what makes you happy. Yeah…it can be selfish. And in many ways, it SHOULD be selfish. Like, if your why is to start a business because you want to be your own boss and make some serious cash, that's totally fine. The fact that it’s authentic to you is going to ultimately be way more motivating than some PR thing you came up with because it “sounds better”. Take the survey: https://tlbc.co/survey Instagram: https://instagram.com/tinyleaps TikTok: https://tiktok.com/@tinyleaps YouTube: https://youtube.com/@tinyleaps

We've all been there. We know meditation is good for us, but we just can't seem to start and stick with it. Maybe we're too busy, or we're not sure how to do it. Or maybe we're just a little intimidated by the idea of sitting still and trying to quiet our minds. But the truth is, starting a meditation practice doesn't have to be complicated or difficult. In fact, getting started with building this habit can be much, much simpler than you think. So, whether you're a meditation newbie or you're looking to get back into it, we've got you covered because this is Tiny Leaps, Big Changes. Survey: https://tlbc.co/survey

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

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

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

In this episode we get real about the question of having enough time... Instagram: https://instagram.com/tinyleaps

Around this time of year, when we’re all caught up with the mad rush of gift giving, holiday attending, and sitting in traffic, it becomes extremely easy to lose track of our own self care. This can lead to major issues such as a weakened immune system, increased anxiety, and decreased performance at work or school. That’s why it’s more important than ever to develop strong self-care habits and maintain them during the holidays. Especially if you intend to start the next year strong. So in this episode, we’ll do a beginners guide on self-care…what it is, why it matters, and how to build it into your life. What is self care? Self-care is the practice of taking care of one's own physical, mental, and emotional well-being. This can include activities such as exercising, eating well, getting enough sleep, practicing mindfulness, and engaging in leisure activities. The concept of self-care has been around for centuries, but it has gained popularity in recent years as more people have become aware of the importance of taking care of themselves. First coined by psychotherapist Thomas Adam in the early 19th century Dates back to ancient Greek and Roman times…the concept of hygeia was the practice of taking care of one's own health. Today, self-care is largely viewed as an essential, but secondary practice across genders and cultures. But it really should become a primary practice… The benefits of incorporating self-care into your daily routine Self-care can provide numerous benefits from a productivity and self-actualization perspective. Such as Improved physical and mental health Increased motivation and productivity Enhanced creativity and problem-solving abilities Better relationships and connections with others Overall, self-care is essential for achieving productivity and self-actualization. By taking care of yourself, you can improve your physical and mental health, increase your motivation and productivity, enhance your creativity and problem-solving abilities, and improve your relationships and connections with others. Incorporating Self-Care into Your Daily Routine To ensure that self-care is a regular part of your daily routine, you can follow some simple steps: Create a plan - this is critical so that you know how you’ll practice Set aside dedicated time - this ensures you know when you’ll practice Change your environment to support it - this ensures that the space you are in pushes you towards practice

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

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

How productive were you today? Do you know? Did you track it? What method did you use? A to-do list? A pomodoro timer? I’d bet you were really really productive. I bet you got a lot of things done and checked off all those little boxes right? So here’s a different question…did any of it matter? Sure, you were productive…but for what purpose? To what end? I think many of us forget to ask that last question in our day to day lives and work. As a society, we’ve been so focused on how to be productive that we’ve developed an endless stream of strategies and tools to make it easier. This exploded further in 2020 and the following years as the pandemic created a national and global shift towards fully remote or hybrid work. A shift that, I hate to break it to you, isn’t going to go away. Resources https://www.etymonline.com/word/productivity https://www.zarvana.com/new-productivity-definition-that-wont-burn-you-out/ https://www.oecd.org/sdd/productivity-stats/40526851.pdf https://blog.hubspot.com/marketing/a-brief-history-of-productivity https://prezi.com/d7swdmdturqy/us-economy-in-1600s/ https://www.youtube.com/watch?v=6Z49g-A2AQI

When you think of a cult, you might conjure some very specific imagery. Groups of people dressed in white, huddled around a charismatic, long-haired leader. Glasses of red fruit punch, mixed with other things, in the background. And a general sense of impending doom as the leader shares their celestial or holy visions with the crowd.  This idea of a cult may have been popular in the 70s and 80s but the modern cult is more sophisticated, often choosing to weave cult-like practices into more acceptable industries such as self-help or entrepreneurship. In fact, you may be being influenced by cult indoctrination techniques right now, without even knowing it…but in order to talk about that, we first need to look at cults more generally and the practices that cause their followers to behave the way they do.   From Jonestown to NXIVM, cults have caused massive damage to their victims and destroyed the lives of everyone they’ve come into contact with. So much so that, through various podcasts, documentaries, and exposes, they have become a pop culture phenomenon. A kind of lens for us to view the world from a slightly darker perspective.  Inevitably, once the interest in cults hit, each of us asks the same questions…how did this happen?  Why do these people fall for such obvious lies? Why do they follow someone who is often cruel to them? And why do they become cruel themselves? The answers to these questions can be found in the psychology of indoctrination. Indoctrination is defined as “the process of teaching a person or group to accept a set of beliefs uncritically.”    YouTube: https://youtu.be/sIvnrvpwyuE Resources:  https://en.wikipedia.org/wiki/Thought_Reform_and_the_Psychology_of_Totalism  https://www.verywellmind.com/understanding-and-using-the-law-of-attraction-3144808  https://www.youtube.com/watch?v=GKqQ1CyneWw&ab_channel=FactFile

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Elon Musk, Jeff Bezos and billionaires like them are treated in society as geniuses deserving of their massive wealth. After all, they created it by their own ability to identify an opportunity, gather resources, and bend reality itself through sheer willpower and an unwillingness to give up. Their hard work earned them that fortune, and they use it to better society by creating new jobs, solving big problems, and giving back through philanthropy. To deprive those who are successful of their hard earned wealth through taxation would dis-incentivize them, and society at large, from bringing their genius to the world. This is a commonly held belief in the United States but…what if it isn’t true? YouTube: https://youtu.be/xdJuGox034E Resources: https://www.titlemax.com/discovery-center/personal-finance/your-odds-of-becoming-a-millionaire/ https://en.wikiquote.org/wiki/Personal_responsibility https://www.gotquestions.org/personal-responsibility.html https://en.wikipedia.org/wiki/Internalized_oppression

This episode is about how to get a better job by beating your limiting beliefs.  You miss 100% of the shots you don't take. You've probably heard this quote before. It's supposedly from Wayne Gretzky, the Hall of Fame hockey player who scored 2,857 points in his career and it spread like wildfire in recent years.    It's easy to see why this quote speaks to something that we all experience and struggle. Especially in our job search.     Have you ever looked at a job listing or a potential promotion and thought to yourself, I can't do that. Maybe you've  gone as far as to not apply to a particular position because you didn't think you had the requirements or maybe right when things were working out for you, you stepped on the brakes and slowed down because you were too scared of what would happen if you kept going.    This is something we all do in some form or another, and I call it self elimination. Self elimination is the process of removing yourself from consideration based on your own insecurities  and it's often tough to navigate because how do you know if you're self eliminating or if you just really aren't qualified for the job?   But unfortunately, the effects of getting it wrong can be massive. Self elimination leads to stagnation.  It causes us to only reach for and accept positions that we know will be comfortable in. By definition, this keeps us locked in a cyclical pattern, limiting our earning potential, limiting our ability to serve our family and our larger community, and even in some cases affecting our overall happiness.   So it's a real problem. Let's talk about it. YouTube: https://youtu.be/YXSKOuhn3Ag

Hey, Hey, Greg. Clunis here. First off, thank you for taking the time to listen to this episode. I do want to let you know the episode you're about to listen to is a replay. It's one of our best performing episodes from this past January. And the reason we're doing a replay today is that I am working on a much more involved episode. That's going to release next week. So I'm scripting, I'm researching. Putting together something that's going to publish next Wednesday. So next Wednesday on the 28th of September, I'm going to have a brand new episode for you.  And until then, please enjoy this replay. On how to avoid overwhelm.   YouTube: https://www.youtube.com/channel/UC0UZNi0KDMMTPLBx4iI_1ew

In this episode, we talk about how to deal with rejection. YouTube: https://youtu.be/qyKjEdV43H4

YouTube: https://youtu.be/P3hSXxKuMek This is a video about quiet quitting, quiet firing, and why capitalism leads to abusive relationships.   "Quiet quitting is an application of work-to-rule, in which employees work within defined work hours and engage solely in activities within those hours. The philosophy of quiet quitting, despite the name, is not connected to quitting a job, but rather doing exactly what the job requires."    "Definitions of quiet firing range from employers who actively make working conditions miserable  to managers who deny time, resources or opportunities to employees, thereby encouraging them to leave without dismissing them outright."    https://www.bloomberg.com/news/articles/2022-09-06/-quiet-quitters-make-up-half-of-the-us-workforce-gallup-finds

Wisecrack Video: https://youtu.be/6Z49g-A2AQI YouTube: https://youtu.be/yVJPAdQ0neU

In this episode, I talk about President Biden's recent announcement of student loan forgiveness. YouTube: https://youtu.be/NdDzV_hpdts

In this video, we talk about how Chekov's Gun can help you get better at communication and improve your communication skills YouTube: https://youtu.be/AkPYx_SU0bQ

Learn more about Steddy: https://steddy.app.link/tlbc Email me: gregg@tlbc.co

In this video, I share 3 things you need to avoid in your personal development journey. YouTube: https://youtu.be/W4nJByrgNMg

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In this episode, we look at the must, should, want system for organizing and prioritizing tasks.  Watch on YouTube: https://youtu.be/RUGkBjsq01g

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YouTube: https://youtu.be/iUQXBdQY2vM Christie Hunter Arscott is an award-winning advisor, speaker, and author of the book Begin Boldly: How Women Can Reimagine Risk, Embrace Uncertainty, and Launch A Brilliant Career. She is a leading expert on how we can harness the power of intentional risk-taking to create more dynamic and vibrant careers and organizations. A Rhodes Scholar, Christie has been named by Thinkers50 as one of the top management thinkers likely to shape the future of business. She can be reached via her website at ChristieHunterArscott.com

YouTube: https://youtu.be/1LnyYZwoyBg Christie Hunter Arscott is an award-winning advisor, speaker, and author of the book Begin Boldly: How Women Can Reimagine Risk, Embrace Uncertainty, and Launch A Brilliant Career. She is a leading expert on how we can harness the power of intentional risk-taking to create more dynamic and vibrant careers and organizations. A Rhodes Scholar, Christie has been named by Thinkers50 as one of the top management thinkers likely to shape the future of business. She can be reached via her website at ChristieHunterArscott.com

YouTube: https://youtu.be/qB6VQPaMUIg Christie Hunter Arscott is an award-winning advisor, speaker, and author of the book Begin Boldly: How Women Can Reimagine Risk, Embrace Uncertainty, and Launch A Brilliant Career. She is a leading expert on how we can harness the power of intentional risk-taking to create more dynamic and vibrant careers and organizations. A Rhodes Scholar, Christie has been named by Thinkers50 as one of the top management thinkers likely to shape the future of business. She can be reached via her website at ChristieHunterArscott.com

In this episode, we look at why personal development is a game you can't win.    YouTube: https://youtu.be/yM_ltVe4Od8 Schedule: https://tlbc.co/schedule

YouTube: https://youtu.be/auef_0bYUsc Quote from Becca Pate I thought I might share one thing that helped me increase my savings. I was really having a problem 'stopping and grabbing something to eat'. Fast food and fancy coffee add up and were the cause of a lot of $ disappearing in my budget. Every time I drove by a fast food place and was tempted to stop (this usually happened otw to work in the mornings), I would drive past and when I parked at work, I took out my phone and transferred $6-$10 or whatever I was going to spend in the drive thru into my savings. I did it before I even turned the car off . I guess it worked for me because it gave me that 'instant satisfaction' of adding a little each time to my savings and it added up much quicker than I thought it would. What is addiction replacement “Everyone who’s battled an addiction understands the concept: You go from smoking to eating; from drinking to shopping; from sex to chocolate to working. You’re substituting one addiction for another in an attempt to compensate for a perceived ‘lack’—emotionally or psychologically.” Why do we swap addictions “Individuals in recovery may also experience a lowered level of dopamine in the brain, which would limit their ability to feel happiness or excitement during the early stages of sobriety. This can influence recovering addicts to transfer their past addictive behaviors into other activities or substances as a way to fulfill the craving and reduce the unpleasant side effects of withdrawal.” Article: https://www.addictioncenter.com/community/addiction-replacement/

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

In this episode, we talk about the zeigarnik effect YouTube: https://youtu.be/lLme2reBEfc Article: https://www.verywellmind.com/zeigarnik-effect-memory-overview-4175150

Mental Health Health Line: 988  https://www.npr.org/sections/health-shots/2022/07/15/1111316589/988-suicide-hotline-number YouTube: https://youtu.be/CS8n9Jy4wdY

YouTube: https://youtu.be/ByCnoIUYJt8 Roberto Blake: https://www.youtube.com/channel/UCovtFObhY9NypXcyHxAS7-Q I made a mistake in the video, Roberto is well on his way to a million subscribers. Dude is a beast. 

Devon's Instagram: https://www.instagram.com/devsdevelopment Sphere: https://sphere.guide/ YouTube: https://youtu.be/Xsr1K5mY3kc

Devon's Instagram: https://www.instagram.com/devsdevelopment Sphere: https://sphere.guide/ Text "Start" to 910-407-1979 YouTube: https://youtu.be/VU2BgbCfL00

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Connect with Lynn: lynn@thefbook.ca YouTube: https://youtu.be/7zSRQkN_Jck

Connect with Lynn: lynn@thefbook.ca YouTube: https://youtu.be/KHptwBJ11Ew Text "Routine" to 910-407-1979

Text 'Routine' to 910-407-1979 or visit https://tlbc.co/routine YouTube: https://youtu.be/2YTP6fyUtFA Resources: https://www.everydayhealth.com/self-care/ https://www.psychologytoday.com/us/basics/self-help

Text 'Routine' to 910-407-1979 or visit https://tlbc.co/routine YouTube: https://youtu.be/asDka2aZ2YA Resources: https://sixtyandme.com/morning-routine-begins-the-night-before/ https://www.houstonmethodist.org/blog/articles/2021/dec/does-hitting-the-snooze-button-help-or-hurt/ https://amerisleep.com/blog/how-to-wake-up-early-benefits-to-getting-up-early/

YouTube: https://youtu.be/6iwI909uwRk Wim Hoff: https://www.wimhofmethod.com/breathing-exercises

In this episode, we talk about abortion rights.  YouTube: https://youtu.be/Pof-RXBalSA

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YouTube: https://youtu.be/QGs40_Wp2fc Appliance Educators Podcast: https://www.youtube.com/channel/UCy3n6GUjB5dB9nr1oqvf2Hg

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In this episode, I share two steps to find happiness.  Side Hustle Show: https://www.sidehustlenation.com/side-hustle-show/ YouTube: https://www.youtube.com/channel/UC0UZNi0KDMMTPLBx4iI_1ew

In this episode, we look at the truth about finding your passion.  Watch on YouTube: https://youtu.be/aKDwHb__lw4 Get the PDF: https://tlbc.co/passion

In this episode, we look at 2 linchpin habits that can change the rest of your life. https://www.youtube.com/channel/UC0UZNi0KDMMTPLBx4iI_1ew/

In this episode, we look at the power of a linchpin habit.  YouTube: https://www.youtube.com/channel/UC0UZNi0KDMMTPLBx4iI_1ew Coldest: http://coldest.com | TINYLEAPS

In this episode, we look at 4 easy ways to get motivated.  YouTube: https://www.youtube.com/channel/UC0UZNi0KDMMTPLBx4iI_1ew Coldest: http://coldest.com | TINYLEAPS

In this episode, we look at two different types of motivation - promotion & prevention.  YouTube: https://www.youtube.com/channel/UC0UZNi0KDMMTPLBx4iI_1ew

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

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This podcast is sponsored by The Coldest Water, a company at war with HOT. They believe that The COLDEST things are the best things in life. Built for athletes and high performers, they are famous for creating The Coldest Water Bottles, to The Coldest Pillow, to The Coldest Icepacks. They have even developed The Coldest Dog Bed, and Dog Bowl to keep your furry friends cooler during the hotter months. Coldest: https://coldest.com | TINYLEAPS Want to learn more history while reducing your stress?  If so, then try the new podcast, Calm History. Enjoy curious stories and trivia from history, narrated in a calm voice to help you to relax. Calm History can help you to fall asleep at night, or unwind at any time of the day. Just search your podcast player for Calm History, or use the link in the episode notes. Link for episode notes: https://www.silkpodcasts.com/

Sometimes we just fall off the wagon. Sometimes we forget that we're trying to do better for our lives. Sometimes it gets too hard to keep going and before we know it we've stopped doing the thing we said, we were going to do - whatever that was.  Whether it was getting back into shape and going to the gym, or it was eating healthier or saving more money or whatever it might've been for you.  Sometimes we start and we stop and we don't really know why. It's not because we're not motivated and it's not because we're not excited or because we don't want the thing. We just kind of fall off.  And that's why in today's episode, I want to talk about how to get back into it, because this is something full disclosure I'm struggling with right now as well.  Happy Healthy Human Podcast: https://anchor.fm/paul-levitin

Sponsored by Coldest. Use code TINYLEAPS at checkout: https://thecoldestwater.com/?ref=shop-tinyleaps When we're kids, the world literally revolves around us, even if we didn't have that great of a childhood, our perspective on the world is self centered. It's focused around us. And what it is that we have done or can do or will do we think about the world from the perspective of how it relates to us, not how we relate to it. And this is common. This is how every child thinks it is the beginning of the process. It's how we identify who we are in the world. So, of course we all grow up to some extent believing that we are special, but we're not...

In this episode, we break down an article focused around ways to ask for help. Resource: https://www.psychologytoday.com/us/blog/in-practice/201610/7-effective-ways-ask-help-and-get-it

Productivity is tough. Doesn't it seem like the minute you try to get more done, everything gets in the way? In this episode, I share the 4 things you need to watch out for when you are trying to be more productive. Community: https://tlbc.co/community Music: https://www.youtube.com/watch?v=bLcdhpjKo9E Personal effectiveness: The answer to your productivity problems https://www.wearethecity.com/personal-effectiveness-productivity/ The Only Time You Are Actually Growing is When You’re Uncomfortable https://medium.com/the-mission/the-only-time-you-are-actually-growing-is-when-youre-uncomfortable-33198a619ab0 How to Measure Your Personal Progress: My Own Toolkit  http://www.expandbeyondyourself.com/measure-personal-progress/

In this episode we talk about: - Why you need to focus on doing the work - What it takes to achieve your goals - How I almost screwed myself Music: youtube.com/watch?v=sR60icbH60I

In this episode I talk about Game of Thrones, losing your identity, and why you are not your circumstances. In this episode I'll discuss: - What Game of Thrones can show us about ourselves - Why we are not our circumstances - How the French language differentiates who you are from what you experience Music: Jomeli feat. Computer Emotions - Bridges youtube.com/watch?v=BspG-YNoC3E Free Audiobook: http:audibletrial.com/tinyleaps

Thank you! 

In this episode, we look at how to hack your motivation.   Get Dopamine Nation | https://audibletrial.com/tinyleaps   Huberman Labs: https://hubermanlab.com/the-science-of-making-and-breaking-habits/   Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/  Tiktok: http://tiktok.com/@tinyleaps Instagram: http://instagram.com/tinyleaps  Twitter: http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes

In this episode, we look at how dopamine works and Anna Lembke's work (author of Dopamine Nation).    Get Dopamine Nation | https://audibletrial.com/tinyleaps   Metaphysical Milkshake: https://podcasts.apple.com/us/podcast/anna-lembke-are-we-all-addicted-to-dopamine/id1566052074?i=1000553283812   Huberman Labs: https://hubermanlab.com/the-science-of-making-and-breaking-habits/   Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/  Tiktok: http://tiktok.com/@tinyleaps  Instagram: http://instagram.com/tinyleaps  Twitter: http://twitter.com/tinyleaps  Website: http://tlbc.co/tiny-leaps-big-changes

Mindfulness For Beginners Join the Community

Huberman Labs Podcast: https://www.youtube.com/watch?v=Wcs2PFz5q6g  Pomodoro Timer: https://pomofocus.io/

In this episode, we look at the failed practice of time management and why it doesn't work. We also look at energy management and how to use it to get more done each day.    Watch on YouTube: https://youtu.be/NiB-kU1UIE8 Huberman Labs Podcast: https://www.youtube.com/watch?v=Wcs2PFz5q6g  Pomodoro Timer: https://pomofocus.io/

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

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

Try Munkpack Huberman Labs Podcast TLBC Community Thinking, Walking, Talking: Integratory Motor and Cognitive Brain Function This is a visualization exercise that actually works, according to neuroscience What is a neuron?

Try Munkpack Mindfulness for Beginners Podcast Huberman Labs Podcast TLBC Community

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Get the Book: https://www.penguinrandomhouse.com/books/607813/how-to-change-by-katy-milkman-foreword-by-angela-duckworth/ Mind Love Podcast: https://www.mindlove.com/podcast/ Try the Upward App: https://tlbc.co/links

Get the Book: https://www.penguinrandomhouse.com/books/607813/how-to-change-by-katy-milkman-foreword-by-angela-duckworth/ Try Munk Pack: https://munkpack.com/ (code: tinyleaps) Freedom Lifestyle Podcast: https://whatsyourfree.buzzsprout.com/ Try the Upward App: https://tlbc.co/links

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Download The App: https://tlbc.co/upward-ios Join The Group: https://tlbc.co/community Question: "Thoughts on what would be considered a good/efficient number of things to work on for self improvement at one time. I have a lot of things that I want to work on to improve myself ranging from drinking more water daily to learning to become a better programmer. I also know that most of what I want to work on would be considered habits, which take time to become ingrained. In addition, the human brain can only handle so many things at once. I don't want to spread out my self improvement too long by only focusing on one change until it becomes habit, but I also don't want to tackle the world all at once and become disillusioned with everything (ala New Years Resolutions). Thoughts? Anyone? Bueller?" Advice Start with 1 thing. It’s much easier to start that way than to worry about everything Focus on improving your ability to improve (decision making, understanding, self-discipline) As you improve one area of your life it will snowball into other areas As you gain confidence in your ability to do what you say, it will become easier to take on harder and harder things Challenge Pick one thing to improve right now

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Sponsor: https://www.pushkin.fm/show/slight-change-of-plans/ My App: https://upward.so The Community: https://tlbc.co/community

Sponsor: https://blinkist.com/tinyleaps My App: https://upward.so The Community: https://tlbc.co/community

In this episode, we talk about my journey getting back into the gym.  Green Chef: http://greenchef.com/tinyleaps10 Upward: https://upward.so

In this episode, we look at how to choose the right therapist for your needs. Better Help: https://betterhelp.com/tinyleaps Happy Brain: https://pod.link/happybrain Heather's Quote:  “...research has shown that the biggest factor in therapy success is the therapist/client relationship. Which kinda sucks because there is NO way to know unless you try it first then. BUT I think one really important thing you can do to "weed out" what might not be a natural fit is understanding "theoretical orientation". Most therapists...if they were well trained, and depending on their licensure requirements kind of "claim" a theoretical orientation in which they base their therapy. Most people don't know this going into therapy that they can ask the therapist before what theory they "pull" from. It's essentially their "world view". Most therapists have an integrative approach meaning they pull from a lot of different training which is fine....but understanding what they pull from (AND that THEY KNOW which ones they pull from--again not all therapists are trained equally) I think is super important. You may not know what "Adlerian" means but you can google it. Let me give you an example. I pulled from Adlerian and Solution Focused therapy. Which means that I was super big into childhood issues as a cause to a lot of issues...but my "solution" was way more strengths-based and focused on measurable actions/habits. If that doesn't resonate with you, I wouldn't be a good fit. I could go on but I think it's important to understand where your therapist is pulling their worldview from, and approaching solutions....to see if its a fit for you.”

In this episode, we look at a process for learning faster. Sponsor: http://blinkist.com/tinyleaps

In this episode, we look at a process for learning faster.  Sponsor: http://blinkist.com/tinyleaps

In this episode, we look at why mental health matters for your personal development in 2022. Talking Points: Life is getting more complicated Covid is still a thing Job satisfaction is at an all-time low We're all separated from people we love Zoom and other online tools are exhausting Social media and platforms are designed to keep you engaged Things aren’t getting harder, but there are a lot more things to deal with Making progress in your life requires making progress in your mind Sponsor: http://betterhelp.com/tinyleaps Community: https://tlbc.co/community

Where is the balance between pursuing happiness and choosing to be positive versus "toxic positivity"? What do YOU think? Find us on Instagram and send a DM! Instagram: http://instagram.com/happybrainfm Heather's Instagram: https://www.instagram.com/heatherparady/ Website: http://tlbc.co/happy-brain RESOURCES: https://www.healthline.com/health/mental-health/toxic-positivity-during-the-pandemic#What-is-toxic-positivity Meliorism (How to Make Things Better): https://tlbc.co/meliorism-how-to-make-things-better/ Listen to Tiny Leaps Big Changes: https://tlbc.co/

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

In this episode, we look at how to use a SWOT analysis to improve your life.  Listen to the Audrey Marcus Podcast: https://kite.link/amptlbcm3

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

In this episode, we look at the fresh start effect and how to get started.  The Aubrey Marcus Podcast: https://kite.link/amptlbcm2

In this episode, I look at temptation stacking Try Green Chef: www.greenchef.com/tinyleaps125 Community: www.tlbc.co/community Book: https://www.amazon.com/How-Change-Science-Getting-Where/dp/059308375X

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

In this episode, I sit down with the current Brooklyn Borough President to discuss George Floyd, Police Reform, Protesting, and how to create real lasting change in the system. This is a repost from episode 545. Join the community: https://tlbc.co/community

In this episode, we talk about why you need to take time to recognize your wins.  Join the community: https://tlbc.co/discord

In this episode, we take a look at The Eisenhower Matrix and how it can help you get more done.  Join the community: https://tlbc.co/community

In this episode, we talk about why personal development is broken. Join the discord: https://tlbc.co/community

In this episode, we talk about how clarity can be incredibly overwhelming. Join the discord: https://tlbc.co/community

In this episode, we talk about why you should celebrate opportunities. Even when they don't work out.  Join the discord: https://tlbc.co/community

In this episode, we discuss some changes coming to the show this week.  Join the community: https://tlbc.co/community

Want to have better relationships? This tip will help you connect with others AND make your brain happy... Join our Community! https://tlbc.co/community Instagram: http://instagram.com/happybrainfm Heather's Instagram: https://www.instagram.com/heatherparady/ Website: http://tlbc.co/happy-brain RESOURCES: https://missingeachother.com/

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

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

Get access to this ad-free episode when you join TLBC+ today: https://tlbc.co/join Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join In this episode, we ask a very important question. Are you, you? Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis. Join us in a conversation where we discuss how you become you. Key Takeaways: Your identity is a combination of people, experiences, and conversations you have had throughout your life. You can’t pinpoint where you picked your traits up from. Your mindset, habits, and actions come from the interactions you have experienced. Ask yourself what parts of your identity are things you actually want. Recognize that you aren’t necessarily all you. Find the things you find undesirable about your identity, and start changing them. Sponsored By: Listen to the Aubrey Marcus Podcast: https://kite.link/amptlbcm Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Instagram: http://instagram.com/tinyleaps Twitter: http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes

Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join In this episode, we talk about why you need to own the pressure. Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis. Join us in a conversation where we discuss why you should own the pressure you face and how it can actually improve your life. Key Takeaways: The pressure that we feel can be overwhelming. The pressure you feel is actually an indication you are moving in the right direction. Own the pressure by changing the way you think about it. Have the expectation that it will be hard, painful, and you are probably going to fail. The pressure will make you stronger. Sponsor: Blinkist: http://blinkist.com/tinyleaps Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Instagram: http://instagram.com/tinyleaps Twitter: http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes

Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join In this episode, we talk about why you can’t control change. Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis. Join us in a conversation where we discuss why you can’t actually control change, but you can influence the outcome of that change. Key Takeaways: Change creates an illusion of finality. You think that if you could just do this, then everything would be great. There is no end game. There is always going to be something to strive for. You can influence the change but not create the change. Progress is key. Everyday you make better choices that shift the way your life works. Sponsor: Join our Community! https://tlbc.co/community Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Instagram: http://instagram.com/tinyleaps Twitter: http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changesIn this episode, we talk about why you can’t control change.

Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join In this episode, we talk about why you should stop thinking! Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis. Join us in a conversation where we discuss why you should stop thinking and just take action. Key Takeaways: When we start thinking about something, oftentimes we convince ourselves not to do it. By the time you actually think through the thing you are so excited about starting, you convince yourself that you shouldn’t do it. When you overthink things, you are holding yourself back. Don’t think and just start the thing. It's not about being prepared, it's about being confident in yourself that you can do it. You are capable and you can do it. Sponsor: Join our Community! https://tlbc.co/community Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Instagram: http://instagram.com/tinyleaps Twitter: http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes

In this episode, I reflect on a conversation with my father and how it still plays a role in my life today.  Sponsor: http://greenchef.com/tinyleaps125

A few years ago I got really serious about losing weight. Oh and, quick trigger warning here, I know that conversations about weight loss and potential unhealthy relationships to food can be a sensitive topic. I promise this episode ends on a positive note but if you’d rather not take the journey that’s okay. Resources: Sleep Whispers Podcast: If you struggle with falling asleep, then I have a podcast suggestion for you.  It is called Sleep Whispers, and it is 100% gentle whispering of bedtime stories, guided relaxations, and even fun trivia questions and interesting Wikipedia articles. You can search for the Sleep Whispers podcast in your podcast player, or simply click here https://sleepwhispers.com/podcast-2/ Blinkist: http://blinkist.com/tinyleaps

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Bully Grief? How in the world could this...make our brain...happy? Instagram: http://instagram.com/happybrainfm Heather's Instagram: https://www.instagram.com/heatherparady/ Website: http://tlbc.co/happy-brain RESOURCES: https://www.jnicolejones.com/ https://www.jnicolejones.com/podcast https://www.instagram.com/i_am_jnicole/ Kübler-Ross model: https://www.healthline.com/health/stages-of-grief Dr. Tonkin’s Grief Model: https://whatsyourgrief.com/growing-around-grief/

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

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

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

What is an Anxiety Triad? Could it maybe...make your brain...happy? Instagram: http://instagram.com/happybrainfm Heather's Instagram: https://www.instagram.com/heatherparady/ Website: http://tlbc.co/happy-brain RESOURCES: http://embraces.life/ http://instagram.com/coachraluca

Can we learn to be optimistic? Would that really make our brain happy? Instagram: http://instagram.com/happybrainfm Heather's Instagram: https://www.instagram.com/heatherparady/ Website: http://tlbc.co/happy-brain RESOURCES: Connect with Sara Soyeju: www.ediblepsych.com Sara.soyeju@ediblepsych.com Instagram & Facebook @ediblepsychology Work Mentioned: (Learned Optimism and Explanatory style) Seligman, Martin E. P. Learned Optimism: How to Change Your Mind and Your Life. New York: Vintage Books, 2006 Seligman, Martin E. P. 2013. Flourish. New York, NY: Simon & Schuster. Seligman, Martin E. P.  (2018).  The hope circuit : a psychologist's journey from helplessness to optimism.  North Sydney, NSW :  Penguin Random House Australia

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

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

Get the full roundtable conversation when you join TLBC+ today: https://tlbc.co/join In this episode, we look at challenging yourself each day. Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Instagram: http://instagram.com/tinyleaps Twitter: http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes

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

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

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

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

In this episode, my friend Billy and I get real with you. Stay tuned because you are now listening to Tiny Leaps, Big Changes. In This Episode: The two costs of personal development. What to do when you start to lose friends. Why it's all okay and you'll be okay. Start Saving More Money: I’ve been using Digit to help me save more money, it transfers small sums from your bank account without you noticing and deposits it into an FDIC insured savings account that you have full access to. Give Digit a shot and earn $5 just for signing up by going to tinysaversclub.com. Connect: tinyleaps.co Music: youtube.com/watch?v=C9mRvvWQAGo Resources: followbilly.com The Better Business Show itunes.apple.com/us/podcast/better-business-show-daily/id1080155672?mt=2

In this episode, we talk about happiness and where it comes from. But don’t worry, you must be in your happy place already because you are now listening to Tiny Leaps, Big Changes. You Will Hear: - Where happiness comes from. - The number one thing you need to do to be happy. - Why you aren't happy. Music: youtube.com/watch?v=8-_knZ7i6FY Resources: pursuit-of-happiness.org/science-of-happiness/communicating/ adaa.org/about-adaa/press-room/facts-statistics

Can intentional rejection be therapy? Will it make your brain happy? Instagram: http://instagram.com/happybrainfm Heather's Instagram: https://www.instagram.com/heatherparady/ Website: http://tlbc.co/happy-brain RESOURCES: https://www.youtube.com/watch?v=-vZXgApsPCQ https://www.rejectiontherapy.com/

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/

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

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

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

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

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

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

How do we make TIME for play? We know it's good for our mental health but... Who has the time? Instagram: http://instagram.com/happybrainfm Heather's Instagram: https://www.instagram.com/heatherparady/ Website: http://tlbc.co/happy-brain RESOURCES: http://www.imaginethatintl.com/ Fun frequency Challenge: https://www.facebook.com/groups/2621611104798771

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

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

In this episode of the Happy Brain podcast, Heather discusses whether or not it matters what time you drink your coffee. Are you able to use this information to optimize your energy (and make that brain happy...)? Instagram: http://instagram.com/happybrainfm Heather's Instagram: https://www.instagram.com/heatherparady/ Website: http://tlbc.co/happy-brain RESOURCES: https://www.healthline.com/nutrition/best-time-to-drink-coffee https://www.healthline.com/health/food-nutrition/benefits-of-lemon-water#takeaway

Throw your hand in the air and proclaim how you want to feel. It just might make your brain happy... Instagram: http://instagram.com/happybrainfm Heather's Instagram: https://www.instagram.com/heatherparady/ Website: http://tlbc.co/happy-brain RESOURCES: https://www.josephpearlman.com/

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

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

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

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

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

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

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

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

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

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

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

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

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/

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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)

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

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

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

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.

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

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

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

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

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

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.

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

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.

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

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

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

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

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

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/

In this episode, we look at why happiness is such a difficult thing to find in our lives. The Problem Happiness is one of those things that is constantly out of our grasp. We all chase it, at least to some extent. But quickly realize that the more you chase it, the less likely you are to find it. In the U.S. there is a cultural obsession with happiness. It’s treated like a product that can be sold. Download this app, try this pill, drink this supplement, listen to this music. At the core of this industry is a universal truth… Everyone wants happiness, but no one knows how to get it. Digging Deeper The term Happy is defined as “feeling or showing pleasure or contentment”. Happiness therefore is the state of feeling or showing pleasure or contentment. I think this is part of where the problem starts. By viewing happiness as a state to enter or exit. We create the expectation that it’s something we can attain. Happiness is just around the corner if we just solve for it the way we would a math problem. 2X + Y = Happy...all we have to do is figure out what X and Y stand for and blamo...we’re happy right? Well, I don’t need to tell you how wrong that is. You’ve probably experienced it for yourself. The Solution Well there are a few things we need to change in order to capitalize on this powerful ability and actually experience more happiness as a result. We need to change our language around happiness. It’s not a state of being. It’s not something we can enter and leave if we just work hard enough. Happiness exists in a moment. It’s fleeting. In many ways, joy is a better word to use. Happiness is something we get to experience for the brief moment in between something good happening, and our Hedonic Adaptation kicking in. This is why improving your ability to be in the moment and be present is a critical step to experiencing happiness. Without that ability, you’ll miss all of those little moments where happiness is waiting for you. We need to stop making decisions based around what will make us happy. Again, happiness is not a state of being. It’s the fleeting moments. We experience happiness and joy as we do precisely because it goes away. The moment we adapt to it, it’s gone, but the contrast between the two states makes it clear what just happened. With that said, making decisions based on what will make us happy doesn’t make any sense. Because all decisions that have positive outcomes will make us happy in the moment and will become normal afterwards. That’s how things work. I’m not saying that we shouldn’t pursue passions or choose paths that are good for us. What I’m saying is that whether or not this decision will lead to happiness is the last thing you should be considering. Finally, and I touched on this in the first point, we need to improve our ability to be present and experience those fleeting moments. Happiness exists for a brief period of time. Our ability to experience it comes down to whether or not we can be present enough for that time. By meditating, journaling, doing yoga, practicing gratitude, or any other tool to improve our focus and presence we will also allow ourselves to experience more happiness in our lives. Not because there is any new happiness to be found, but because we can experience the happiness that is already there.

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

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

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/

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

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

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/.

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

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.

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

Listen to Happy Brain: Spotify: https://open.spotify.com/show/6yOKIIeTaAadqTsmroRuPS Apple: https://podcasts.apple.com/us/podcast/id1555659782

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.

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

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

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

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

In this episode, we look at dealing with your mental health.  Sponsor: http://blinkist.com/tinyleaps Writer: https://www.instagram.com/samridhiii__/

In this episode, we look at a unique strategy for improving your focus.  Sponsor: http://blinkist.com/tinyleaps | TINYLEAPS Writer: Samridhi Jain https://www.instagram.com/samridhiii__/ Editor: Sophie Sumpter https://www.instagram.com/sorosum/ Resources https://www.uxbeginner.com/tut-33-the-doorway-effect-what-is-designops-and-getting-users-to-use-your-product-less/#:~:text=The%20Doorway%20Effect%20explains%20why,the%20environment%20we're%20in. https://www.bbc.com/future/article/20160307-why-does-walking-through-doorways-make-us-forget https://www.scientificamerican.com/article/why-walking-through-doorway-makes-you-forget/ https://news.nd.edu/news/walking-through-doorways-causes-forgetting-new-research-shows/ https://www.cc-global.com/blog/2017/pointing-and-calling-a-unique-japanese-method-in-transit-safety https://gesrepair.com/pointing-and-calling/ https://www.flightsafetyaustralia.com/2018/01/point-it-call-it-get-it-right/#:~:text=In%201994%2C%20the%20Japanese%20Railway,2.38%20errors%20per%20100%20actions.

In this episode, we look at how rest can be productive.  Writer: Sophie Sumpter | https://www.instagram.com/sorosum/ Sponsor: http://blinkist.com/tinyleaps

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

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

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/

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/

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/

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/

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/

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/.

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

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/

In this episode, we explore stress as an addiction.  Sponsor: http://curology.com/tinyleaps

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

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__/

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/

In this episode, we look at how to practice forgiveness.  Sponsor: http://tinyleapsplus.com Written By: Sophie Sumpter | https://www.instagram.com/sorosum

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__/

In this episode, we look at long distance relationships. Tiny Leaps Plus: http://tinyleapsplus.com Writer: https://www.instagram.com/sorosum/

In this episode, we look at the last 5 years of tiny leaps.  Sponsor: http://tinyleapsplus.com

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

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/

In this episode, we look at how to defeat perfectionism.  Written By: https://www.instagram.com/lisalee_wellnesswarrior/ Sponsor: http://tinyleapsplus.com

In this episode, we talk about scarcity and impulse buying. Written By: Samridhi Jain | https://www.instagram.com/samridhiii__/ Sponsor: http://tinyleapsplus.com

In this episode, we look at how to slow down time and get more from your day.  Sponsor: http://tinyleapsplus.com

In this episode, we look at how to improve mental strength.  Written By: Samridhi Jain  Sponsor: http://tinyleapsplus.com

In this episode, we look at 3 things you can focus on to find more happiness.  Sponsor: http://tinyleapsplus.com

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.

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

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

In this episode, we look at two approaches to building a habit.  Sponsor: http://blinkist.com/tinyleaps

In this episode, we look at a simple system for increasing your productivity.  Written By: Samridhi Jain Sponsor: http://greenchef.com/tinyleaps80

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

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.

In this episode, we look at why happiness is such a difficult thing to find in our lives.  Sponsor: www.joinfightcamp.com/changes The Problem Happiness is one of those things that is constantly out of our grasp. We all chase it, at least to some extent. But quickly realize that the more you chase it, the less likely you are to find it. In the U.S. there is a cultural obsession with happiness. It’s treated like a product that can be sold. Download this app, try this pill, drink this supplement, listen to this music. At the core of this industry is a universal truth… Everyone wants happiness, but no one knows how to get it. Digging Deeper The term Happy is defined as “feeling or showing pleasure or contentment”. Happiness therefore is the state of feeling or showing pleasure or contentment. I think this is part of where the problem starts. By viewing happiness as a state to enter or exit. We create the expectation that it’s something we can attain. Happiness is just around the corner if we just solve for it the way we would a math problem. 2X + Y = Happy...all we have to do is figure out what X and Y stand for and blamo...we’re happy right? Well, I don’t need to tell you how wrong that is. You’ve probably experienced it for yourself. The Solution Well there are a few things we need to change in order to capitalize on this powerful ability and actually experience more happiness as a result. We need to change our language around happiness. It’s not a state of being. It’s not something we can enter and leave if we just work hard enough. Happiness exists in a moment. It’s fleeting. In many ways, joy is a better word to use. Happiness is something we get to experience for the brief moment in between something good happening, and our Hedonic Adaptation kicking in. This is why improving your ability to be in the moment and be present is a critical step to experiencing happiness. Without that ability, you’ll miss all of those little moments where happiness is waiting for you. We need to stop making decisions based around what will make us happy. Again, happiness is not a state of being. It’s the fleeting moments. We experience happiness and joy as we do precisely because it goes away. The moment we adapt to it, it’s gone, but the contrast between the two states makes it clear what just happened. With that said, making decisions based on what will make us happy doesn’t make any sense. Because all decisions that have positive outcomes will make us happy in the moment and will become normal afterwards. That’s how things work. I’m not saying that we shouldn’t pursue passions or choose paths that are good for us. What I’m saying is that whether or not this decision will lead to happiness is the last thing you should be considering. Finally, and I touched on this in the first point, we need to improve our ability to be present and experience those fleeting moments. Happiness exists for a brief period of time. Our ability to experience it comes down to whether or not we can be present enough for that time. By meditating, journaling, doing yoga, practicing gratitude, or any other tool to improve our focus and presence we will also allow ourselves to experience more happiness in our lives. Not because there is any new happiness to be found, but because we can experience the happiness that is already there.

In this episode, we look at the benefits of trying yoga.  Written By: Lisa Hagan | https://www.instagram.com/lisalee_wellnesswarrior/ Join Tiny Leaps Plus: http://tinyleapsplus.com The Problem Our world is one that, if enabled, will take us on an endless race with no pause for breath. There is always change. There is always a challenge. There is always a climb. But in this process there is one thing we all should be searching for, stillness. That moment where we pause and everything else falls away. How often do we allow ourselves such a luxury? How long can you allow yourself to pause without guilt creeping in? The blunt reality is that if we do not allow for these spaces in our lives we will burn out. This is a fact. If you picture yourself as a cup full of water, going nonstop without taking those pauses is like pouring out from your cup without taking a moment to replenish your supply. Does this image sound familiar? Digging Deeper The social benefits of yoga are readily apparent. As a practice it invites us to find spaces in our body and movement. It prompts us to stretch and elongate our capacity. In its purest form, mainstream yoga in our present world, is an exploration of how the human body can move. But if we explore beyond the physiological capacity it allows, and dig deeper to the metaphorical invitation the practice enables. With this view yoga can become a moving form of meditation. Not pushing when your body needs space, giving yourself the grace of time to find more, allowing yourself moments of both stillness and movement. The Solution If you’re ready to give it a shot here’s the next step. Set an alarm half an hour earlier. This additional time is needed to frame our mindset. Find a space in your home. Dress comfortably. Sit on the floor or a mat if you have one. Stand slowly, breathing deeply as you do. Try a specific pose, you can find these with a simple google search. Combine 2 or 3 in a sequence. Whether  you are doing a guided yoga flow, or sitting in stillness, listen to your mind and recognise what your body is feeling. When you get into a position, focus on your breathing.

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

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__/

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/

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/

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

In this episode, we talk about being more productive.  Sponsor: http://andstillivote.org

In this episode, we look at why we need to change our language around luck.  Join TLBC+: http://tinyleapsplus.com

In this episode, we look at improving your goal setting process.  Join TLBC+: http://tinyleapsplus.com

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

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

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.

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__/

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.

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

In this episode, we look at how we form habits. Sponsor: Right now Blinkist has a special offer just for our audience. Go to blinkist.com/TINYLEAPS to start your free 7 day trial and get 25% off of a Blinkist Premium membership. The Problem I’ve mentioned on this podcast a number of times that the secret to moving forward is taking consistent action over long periods of time. I’ve also spent an enormous amount of time talking about how taking advantage of the habit system can make it significantly easier to do that. The process for change becomes really simple when we break it down into these two things. You identify the change you want to create You figure out the key behavior that will drive it You turn that behavior into a habit Over time the change occurs It’s basic, straightforward, and makes sense. But obviously simple and basic aren’t quite enough to create change. Digging Deeper You may already know this but let’s quickly cover what exactly a habit is. According to Oxford, a habit is defined as a settled or regular tendency or practice, especially one that is hard to give up. In other words, they are the things you regularly lean towards doing when faced with a similar situation. This could be something good for you like brushing your teeth or it could be something detrimental like responding negatively to anxiety. This is an important point. From the brain’s point of view, there is no difference between a good habit and a bad habit. There are just tendencies in our behavior that get reinforced. So how do habits form? In a response on the website 1440.org Dr. Judson Brewer said this about habits: “In brain speak, the habit loop needs a trigger, a behavior, and a reward.” The Solution Well the first thing to remember is that it doesn’t matter whether you are purposefully building a good habit or accidentally building a bad habit. The process is going to be the same. This means you need to be careful of how you respond to things. But assuming that we want to purposefully build a good habit, one that aligns with the goals we’ve set, then we simply need to look at the process and try to create those outcomes. We need a trigger of some kind and we need a similar context. This could be anything, just pick something that you can repeat on a close to daily basis. This is why tools like Habit Stacking, the process of piling a new habit on top of an existing habit work. The existing habit already has a trigger and so you piggy back your new habit with that existing trigger.

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.

In this episode, we look at why failure is such a big problem. Sponsor: http://athleticgreens.com/tinyleaps

In this episode, we look at how anxiety might be a habit.  Sponsor: http://curology.com/tinyleaps Resources: https://www.psychologytoday.com/us/blog/worry-and-panic/201505/how-break-the-habit-being-worried-and-anxious https://www.anxietycentre.com/FAQ/can-thinking-anxiously-turn-into-a-habit.shtml https://www.1440.org/blog/is-anxiety-a-habit-talking-with-dr-judson-brewer https://www.mind.org.uk/information-support/types-of-mental-health-problems/anxiety-and-panic-attacks/causes-of-anxiety

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

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

In this episode, we look at a bad habit you should try to break asap.  Resources Mentioned: http://blinkist.com/tinyleaps http://tinyleapsplus.com

In this episode, we look at 3 simple ways to stop hitting snooze.  Secure the vote: www.andstillivote.org

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

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/

In this episode, we look at how curiosity can change your life.  Blinkist: http://blinkist.com/tinyleaps

In this episode, we look at why motivation sometimes doesn't work.  Civil Rights: www.andstillivote.org

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

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

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

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

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 

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.

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?

In this episode we look at the role guiding principles play in your personal growth.  Try Athletic Greens: http://athleticgreens.com/tinyleaps

In this episode we look at 3 major reasons to start meditating today. Get excited because this is Tiny Leaps, Big Changes. Welcome to another episode of Tiny Leaps, Big Changes where I share simple strategies you can use to get more out of your life. My name is Gregg Clunis and in this episode I’m sharing 3 huge reasons to start meditating if you haven’t already. The Problem You’ve been told over and over again that you need to start meditating. I’ve brought it up a number of times on this podcast and have tried to drive the point home using as much science, research, and personal experience as I can. But yet, you still aren’t meditating. Why is that? Why Meditation is Important We never get quiet time to ourselves Increase in grey matter (over long periods of time) Better situational emotion management

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.

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.

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.

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

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

In this episode, we look at one simple strategy to improve your memory. Sponsor:  Head over to www.betterhelp.com/tinyleaps and use the discount code tiny leaps to get 10% off your first month. The Problem There are often really important things we need to remember in our day to day lives. These can be minor like remembering to take out the trash or a bit more serious like remembering your anniversary. Regardless of what it is you need to remember though it’s not always easy to do so. Digging Deeper The first thing we need to better understand is what our options are when it comes to memory. There are three main categories of memory: Long term memory Short term memory Working memory The Solution So how do we use this knowledge to better remember things that are important but not critical? The answer comes in two steps: Encoding Memory Recall QOTD: What is your best memory trick? -> http://instagram.com/tinyleaps

In this episode, we look at 3 simple questions to ask to find your first steps.  Sponsor:  Go to www.blinkist.com/tinyleaps to start your FREE 7 day trial AND get 25% off a Blinkist Premium Membership and up to 65% off audiobooks. The Problem Personal development is difficult. We know that taking action consistently is the key to getting results, but there is so much to consider even before we get to the “taking action” part of things. What should we even take action on? How do we turn our goals into action in the first place? What do we do when we get stuck? Digging Deeper Part of the reason this happens is because of how complex personal development has gotten. Between all of the books, apps, podcasts, facebook groups, email lists, blogs...etc that are out there this industry has gotten very loud. Everyone has their own process and their own method for helping you create change and solve your problems. And while, on the surface, this might seem like a good thing, it ultimately leads to a lot of confusing advice that often contradicts each other. The Solution Which area of your life needs the most support? What opportunities do you have? What can’t you do that you wish you could? QOTD: What is your favorite journal prompt? -> http://instagram.com/tinyleaps

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.

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

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

In this episode, we look at how to prioritize yourself and say no to others more often. The Problem I often struggle with prioritizing myself and making decisions that I actually want. It sounds silly right? It should be easy to prioritize myself. It should feel like the simplest thing in the world to check what I want in a situation and act accordingly. But it’s not. Maybe it’s because I like avoiding conflict. And it’s not just me, many people around the world avoid conflict at all costs. Conflict is uncomfortable, it’s scary, and anything that might lead to conflict is seen as wrong. Speaking up for yourself? That’s a big no no. Saying no to a request? Wouldn’t dream of it. Changing your mind about plans with friends? That’s rude. It’s built into our culture but it comes from very deeply rooted survival mechanisms that drive us to take actions and say things that may lead to being liked or accepted. Digging Deeper We live in a world that does not reward no. We live in a world that works only if you comply with the system. As a result, in our day to day lives it can be increasingly hard to prioritize ourselves, say no to those around us, and say yes to ourselves. But it is possible to get better at this and to start pursuing the life that you really want rather than living your entire life in response and service to everyone else. While I’m no expert at this and cannot even begin to understand all of the varying situations of people listening to this podcast. I can at least share what I’m personally doing to get better at this. Hopefully you can find something in this to apply to your own situation. The Solution Get Clear on What You Want Compare Requests to Your Ideals Advocate for Yourself Choose to Compromise or Say No Instagram: http://instagram.com/tinyleaps

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

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

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

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

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

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

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

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

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

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

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

In this episode, we look at simple ways to fit personal development into your day. Even if you only have 2 minutes free. Join Tiny Leaps Plus: http://tinyleapsplus.com Part 1: Presenting the Problem Making time for yourself can be difficult. Between work, your family, regular chores of being an adult, your friends...etc life can get hectic and time can fly by quickly. Part 2: Diving Deeper This is even worse in today's world thanks to the expectation from many employers to be constantly connected and always on. So how can you build personal development into your day when you just can't find the time? Or what do you do when the only time you have is the moments at the end of the day when you are too exhausted to do anything? Well here an easy way to integrate personal development into your day to day life. Part 3: The Solution 1. How much time do you truly have? Something I've talked about in the past is that many of us feel we don't have the time to do something, but in actuality it's just that the time isn't available in one block. The issue is that these hours are not concentrated and so they either go unnoticed or, even if you are aware of them, they are difficult to utilize. Well the first step is to get an accurate understanding of what time you have available, even if that time is spread out. I'd start with doing an audit of your day. That means to live your life as normal but to take note of the moments throughout the day where something else could be done at the same time or where it feels too short and so nothing valuable gets done at all. Do this audit for about a week to get an accurate average of this free time. 2. Get focused The trick with making progress even when time and energy is limited is to be as focused as possible.  One major issue we all have with personal development is that we often try to improve our "lives" as a whole. We fail to recognize that our "lives" are actually made up of very distinct areas, each requiring different things to improve. So improving our "life" is actually impossible. Instead, we need to aim to improve one area of our life at a time. Those improvements will trickle into the rest of your life thus leading to overall improvements. So once you know how much time you actually have to work with it's time to pick an area like fitness, nutrition, finances, career, relationships, or mental health. 3. Pick your strategy Certain activities and tasks are really not suited to limited chunks of time spread throughout the day. When you have limited time, and that time is broken up throughout different moments of the day, you need to start thinking tiny and organized. So if fitness is your focus, and you only have short, 5 minute sprints throughout the day, then finding routines that can maximize that time would be best. It seems small and unimportant, but it's where the journey starts. Eventually it will become more of a priority in your life and you'll clear other things out to make it happen. But that won't happen unless you start where you are. Instagram http://instagram.com/tinyleaps

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/

In this episode, we look at why the outcome of your actions matter far less than you think. Try Blinkist: http://blinkist.com/tinyleaps Part 1: Presenting the Problem When focusing on improving some area of our lives we tend to get caught up in the outcomes that we create. Did we eat well or not? Did we save money or not? Did we lose weight or not? This makes sense, focusing on the outcomes allows us to measure progress and gives us a guide for what direction to go in. The problem is that focusing exclusively on outcomes ignores the very real value that exists just from the decision itself and the process that follows. Part 2: Diving Deeper Here's what I mean. When you make a decision to pursue something. Like truly make a decision. Not one of those half baked decisions that you never act on but when you finally get to a place where action because natural. That kind of decision causes massive shifts in the way you view yourself. In your identity. No, you don't identify as a runner. But all of a sudden you are a person who could be a runner. No you don't run a successful business. But all of a sudden you are a person who could do that. No you don't have a lot of money saved up. But all of a sudden you are a person who could. The act of making a decision. A real, meaty decision, shifts the way you view yourself. It shifts what you view as possible for yourself. It shifts your entire sense of self. Even before action is taken. Then, once you start taking action another shift occurs. You start to realize just how possible it is. Whereas before you became a person who could, in theory, accomplish your goals, now you start to a wrap your head around it. You start to see what's required more clearly. You start to see the path. When you take action..that is, trying things, failing, experimenting, reading, learning, trying again, asking questions...etc...you start to find you way. It's almost like stumbling through the darkness trying to find your way out. All you can do is take a step, hold out your hands, and feel your way forward. That's exactly what taking action does for you. With each step you start to form a slightly more clear mental picture of your surroundings. Of what's required. Between these two things....making a decison, and starting to take action, you experience massive growth as a person. You become a better you, one more prepared, more confident, and more capable than ever before. Whether or not you successfully accomplish the goal, abandon it, or fail trying doesn't really matter. Part 3: The Solution So let's shift the way we view success. Let's start place more emphasis on the part of things that truly matters. Making a decision and taking action. If we do those things, we win. No matter the outcome. Instagram http://instagram.com/tinyleaps

In this episode, we look at 2 concrete things you can do today to start building your self-confidence. Try Raycon: http://buyraycon.com/tinyleaps Part 1: Presenting the Problem So much of our lives and our ability to take consistent action comes down to our levels of self-confidence. If we have it, we feel more comfortable taking certain actions, trying new things, and going for what we want. This relationship to ourselves leads to more successes which leads to an increased level of self-confidence. If we don't have it, we are less likely to take action. That reduced level of action leads to fewer successes which leads to decreased levels of self-confidence. Or at the very least, reduce the overall list of successes you can pull from to create that self-confidence. Part 2: Diving Deeper Unfortunately building self-confidence can be challenging. Ultimately confidence comes through taking action and achieving success. Building a history and building a sense of trust with yourself. But it's a catch 22. If you want to build self-confidence you need to take action, but if you want to take action you need to have self-confidence. So what can you do? Part 3: The Solution Well if you find yourself in this catch 22 situation then you need to find a workaround. So let's look at what's required here. Self-confidence is ultimately about trust. If you trust yourself and your ability to follow-through on things you will have a higher degree of self-confidence and therefore take more actions. It will also affect you less when you screw up. Well the first unique approach would be to re-frame your history. One easy way to do that is simply to start writing down all of the successes and good things from our day. It's easy, at the end of the day start creating an "I Did It" list which just collects all of the successes you had. All of the good things you do. Don't worry about the failures or the areas of improvement, let those die with history. Let yourself focus on the wins. Doing this can help shift the frame you look at things from and can provide just enough trust in yourself to start taking action. The second really unique way of building trust is to borrow it. Let's look at the financial industry as an example. If you need to borrow money to buy a house or go to school or whatever else. If you don't have a high enough credit score or don't make enough money you can often still get access to the loan by bringing on a co-signer. A co-signer is a way for the lender to increase their confidence that they will get their money back. If you are stuck in a catch 22 where you don't have enough self-confidence to take action then find yourself a cosigner. In this case a co-signer would be someone willing to help keep you on track, hold you accountable and, if needed...clean up any messes you make. So it's a little more than an accountability partner and will require someone you truly trust since you can't trust yourself. Instagram http://instagram.com/tinyleaps

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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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

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. Instagram http://instagram.com/tinyleaps

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/

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. 

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

In this episode, we take a look at why being positive is a choice. Buy the Consistency Code: http://consistencycourse.com Instagram http://instagram.com/tinyleaps Resources Used: https://yourpositiveoasis.com/10-irresistible-traits-people-positive-vibes/ https://www.lifehack.org/293018/15-signs-negative-people

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

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

In this episode, we look at the must-read books of July 2020. Recommended by listeners.  Buy the Consistentcy Code: http://consistencycourse.com  Daring Greatly by Brene Brown "Brown explains how vulnerability is both the core of difficult emotions like fear, grief, and disappointment, and the birthplace of love, belonging, joy, empathy, innovation, and creativity. She writes: “When we shut ourselves off from vulnerability, we distance ourselves from the experiences that bring purpose and meaning to our lives.” Get Your Copy: https://amzn.to/39ufgPe How to Be Miserable by Dr. Randy J Paterson "This tongue-in-cheek guide will help you identify the behaviors that make you unhappy and discover how you—and only you—are holding yourself back from a life of contentment. You’ll learn to spot the tried-and-true traps that increase feelings of dissatisfaction, foster a lack of motivation, and detract from our quality of life—as well as ways to avoid them." Get Your Copy: https://amzn.to/2CDsZqY Playing Ball on Running Water by Dr. David K Reynolds "Essentially based on Japanese Zen psychotherapy Morita Therapy and Constructive Living Therapy. Teaches that quietly sitting with and accepting emotions is calming, then our daily actions can present a positive influence in life. In other words, actions are more important than feelings." Get Your Copy: https://amzn.to/32QlE1P Own The Day, Own Your Life by Aubrey Marcus "Own the Day, Own Your Life is an empowering handbook that guides readers to optimize every moment of the day, from waking in the morning, through work and play, until bedtime each night. With small, actionable changes implemented throughout the course of one day, we can feel better, perform more efficiently, and live happier. And these daily habits turn into weekly routines, ultimately becoming part of lifelong healthy choices." Get Your Copy: https://amzn.to/2ByykiE Instagram: http://instagram.com/tinyleaps

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

In this episode, I share 3 things you can do about those tasks you always procrastinate on.  Try Blinkist: http://blinkist.com/tinyleaps Part 1: Presenting the Problem A lot of the things on our "task list" don't get done. We consistently push them off Each day we push it to the next day, and the next day, and the next day Eventually the task sits there, the reminder gets ignored, and we avoid that task completely We aren't exactly procrastinating, we still do other things, but we just can't get ourselves to do this one important thing. Something we can all do to take better action each day is to pay close attention to the areas that we often fail and do something about it. Let's take a look at it. Part 2: Diving Deeper That something can be in the form of: Outsourcing (Can you pay someone else to do it? Would this be worth while?) Improving Systems (Can you make it easier to do?) Question Its Value (Is it really that important?) Part 3: The Solution Outsourcing: If something is important and needs to get done but you often fail to do it or drop the ball then look into the reality of paying someone else to do it. We often push back against the idea of "spending money" but the truth is that sometimes you can spend money "profitably". The clearest example is this, if you know that sending out cold emails will get more sales, but you never do it, paying someone else to do it will result in an overall increase in revenue. Here's a less clear example, if you often find yourself neglecting various household tasks or organizing your life but you recognize it's value to reduce overwhelm or anxiety, paying someone else to do it will cost you dollars but save you on your mental health. Improving Systems: If something is important and needs to get done, you find yourself never doing it, and you can't justify the expense of paying someone else to do it (or it's something that only YOU can do) then your next step is to look at the systems. Your systems around a task are all of the things you do to accomplish that task. For example, going out for a run might require you to pick out running clothes, put on your shoes, grab your keys, find your headphones, get in the car, drive to the trail, and then go for a run. That's your "system". One thing that can make action easier is to improve the system itself. So perhaps, in the example above, you start leaving your shoes by the door. Perhaps you choose your running clothes the night before. Perhaps you leave your car keys and headphones by your shoes. Doing this would reduce the amount of searching and thought that needs to go into getting out for the run. Question Its Value: The final thing you can do is look at whether or not that task should even be done. Sure it feels important but if you always fail to do it and things are still fine then is it actually important? This obviously isn't going to be applicable to most things but sometimes we trick ourselves into doing things because it "feels important" without ever questioning if it truly is. By eliminating these tasks you can free up the mental space and focus your efforts on what's truly important. Just a few ideas. This will be rolling out as an episode on my podcast Tiny Leaps, Big Changes this week. Hope it helps! Part 4: Daily Challenge What have you been putting off? Can it be outsourced? What do your systems look like? Is it really important? Instagram Message me: http://instagram.com/tinyleaps

In this episode, we look at a straightforward approach to working past limiting beliefs.  Buy The Consistency Code: http://consistencycourse.com 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 Instagram Send me a message: http://instagram.com/tinyleaps

In this  episode, a share a story of starting my first business in college. Buy The Consistency Code: http://consistencycourse.com Instagram: http://instagram.com/tinyleaps

In this episode, we look at the benefits of having a house plant.  Try Athletic Greens: http://athleticgreens.com/tinyleaps 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

In this episode, we look at how to rebuild your self-confidence after having toxic relationships.  Buy The Consistency Code: http://consistencycode.com

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

In this episode, we look at how to best support yourself while supporting the people who need you the most.  Buy The Consistency Code: http://consistencycourse.com "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

In this episode, we talk about how nobody remembers your failures.  Buy The Consistency Code: http://consistencycourse.com 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/

In this episode, we look at our negative thoughts. Purchase The Consistency Code: http://consistencycourse.com 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.

In this episode, we look at why "take massive action" is bad advice.  Get The Consistency Code: http://consistencycourse.com 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

In this episode, we look at the effects of learning for examination vs learning to teach. Try Blinkist: http://blinkist.com/tinyleaps 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

In this episode, we continue our discussion on Personal Development as a form of Privilege. Join Thrive Market: http://thrivemarket.com/tinyleaps Get Adam's Book: http://reframetheday.com 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.

In this episode, we look at how to get back on track when you've lost your habits or routines.  Purchase The Consistency Code: http://consistencycourse.com 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

In this episode, we look at the H.A.L.T framework.  Buy The Consistency Code: www.consistencycourse.com Follow Puzzio The Poet: https://www.instagram.com/puzziothepoet/ 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?

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/ 

In this episode, look at mental health emergencies.  Recognizing an Emergency: Any time a person is an immediate danger to others or themselves, experts say. Quote: "In many ways, issues related to suicide are similar to having chest pain: This is an emergency, and it should be taken seriously," Borenstein says. In other words, if someone around you is threatening violence, call 911 or take the person to the nearest emergency room yourself, he says. Other situations that warrant quick care include people who show signs of psychosis that affect their functioning such as delusions, paranoia or fear, Borenstein says. People who are extremely agitated, wild, overly active and unable to calm down should also raise red flags – particularly if they don't respond to verbal interventions like saying, "Hey, can we sit down and talk?" Lieberman adds. Sudden behavior changes should be taken seriously, too. "If something evolves rapidly, it's probably not psychiatric," Lieberman says. It's probably something really, really serious like poisoning, and they just need to be taken to the closest emergency room immediately." If you have a choice, head to an academic medical center, since clinicians there tend to be up-to-date on the most effective procedures and treatments, he says." When to Ask For Help if its Not an Emergency: Feeling sad, angry, or otherwise “not yourself.” Abusing drugs, alcohol, food, or sex to cope. You’ve lost someone or something important to you. Something traumatic has happened. You can’t do the things you like to do. Resources: https://www.psychologytoday.com/us/blog/where-science-meets-the-steps/201303/5-signs-its-time-seek-therapy https://www.mhanational.org/finding-help-when-get-it-and-where-go https://health.usnews.com/health-news/best-hospitals/articles/2015/07/21/what-to-do-during-a-mental-health-crisis

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

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

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: Acquisition Extinction Spontaneous Recovery Key Takeaways: Habit Stacking is the process of pairing a new habit with an existing one This works because of classical conditioning which ties new behaviors to existing behaviors When trying to build new habits you'll go through periods of acquisition, extinction, and spontaneous recovery Resources: https://www.verywellmind.com/classical-conditioning-2794859 https://www.esquire.com/uk/life/fitness-wellbeing/a15489/habit-stacking-chaining/

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

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

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

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

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

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. 

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

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?

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?

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

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/

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/

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

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

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

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

In this episode, we look at what I learned from my conversation last week with Karl Staib.  Key Takeaways: Gratitude plays a major role in dealing with grief and loss. By focusing on the time you are grateful for or the people you are grateful for you make it harder to focus on the pain of the experience. Traumatic experience create deeper rooted neural connections than regular experiences. When the decision to act has been made (subconsciously) there is a moment in time where a choice can be made. It's small but is something that can help us take control of our actions. Willpower is limited and based purely availability. Way power is based on your why and can be a stronger motivation to take or not take an action. The way you view something, how you think about it has an effect on how much energy is available for it. If something is a chore, it becomes draining. If something is an opportunity, it becomes empowering. When we focus on gratitude in our day to day lives we enable the release of dopamine for yourself and the other person (if you express it) The 4 levels of gratitude are surrounding, sharing, self-gratitude, and spiritual. Surrounding focuses on what we can experience with our senses. Sharing is what we can express to others. Self is what we love about ourselves. and Spiritual is our connection to something bigger. The easiest way to build a gratitude habit is to focus on expressing it while brushing your teeth. Or any other habit you already have. Reclaim that time and focus on 3 things you are grateful for. Really focusing on your why as the core of creating change is the best way to make your actions powerful Books: Emotional Success: https://www.amazon.com/Emotional-Success-Power-Gratitude-Compassion/dp/0544703103 Bring Gratitude:L https://www.amazon.com/Bring-Gratitude-Bite-Sized-Mindset-Practices/dp/1977845495

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

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/

In this episode I talk about motivation...this is a good one. Connect: twitter.com/greggclunis

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.

In this episode, we talk about what is really possible for you to accomplish.  Try Better Help: http://betterhelp.com/tinyleaps

In this episode, we look at a new way to set goals that have a chance of being accomplished.  What are LEAP Goals? A goal-setting framework designed for long-term, lifestyle based goals. What it stands for? Long Term Your goal should revolve around adjusting your lifestyle for the long term rather than trying to accomplish something specific in the short term. Empathetic Your goal needs to consider and account for the reality of your situation and position. Setting goals that are completely out of the realm of likely possibilities will just leave you feeling defeated. Actionable Your goal must be something that you can take action on in order to move forward. Process Focused  Your goal must revolve around engaging in certain behaviors regularly rather than accomplishing certain outcomes. When to use LEAP Goals When aiming for habit or lifestyle changes When struggling to find motivation each day When other goal-setting options aren't working

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

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

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

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

In this episode, we look at 3 ways to be more productive at home.  Try Four Sigmatic: http://foursigmatic.com/tinyleaps Make a clear goal Keep a to do list Invest in headphones

In this episode, we look at 3 more ways to make money online. Become a Virtual Assistant Trading On the Stock Market (not easy) Affiliate Marketing

In this episode, I tell you the #1 thing you should prioritize at the start of your day.  Try Empower: http://empower.me/tinyleaps

In this episode, we look at how to find your voice.  Subscribe on YouTube: http://youtube.com/greggclunis Big Takeaway: You already have your voice. You just can't hear it . Stop and ask yourself what it is you think Record your thoughts (journaling, creating content...etc)) Start sharing and have others tell you

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

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

In this episode, we look at your relationship to failure and why it matters so much . Try Empower: http://empower.me/tinyleaps Your relationship to failure is your relationship to success If you believe failure is a negative, you will avoid it. If failure is pain, you will do more to avoid it than to gain success. If you believe failure is a requirement you will do what you need to to experience it. If you have failed in the past and you hold on to it you will likely fail again in the future If you have failed in the past and you learn from it you will likely succeed in the future.

In this episode, we talk about why you should read more fiction. Try Empower: www.empower.me/tinyleaps Introduction to new perspectives in new contexts Stimulate the imagination and creativity Take your mind off of the real world

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

In this episode, we look at why community is incredible valuable for your personal growth.  Try Blinkist: http://blinkist.com/tinyleaps Notable Quote "Across many studies of mammals, from the smallest rodents all the way to us humans, the data suggests that we are profoundly shaped by our social environment and that we suffer greatly when our social bonds are threatened or severed.  When this happens in childhood it can lead to long-term health and educational problems.  We may not like the fact that we are wired such that our well-being depends on our connections with others, but the facts are the facts." - Matthew Lieberman, Author of Social 3 Reasons Sense of purpose We want to be needed and relied on. We want to mean something to someone. Sense of acceptance We want to feel validated as the people we are. A social circle proves that we aren't the "weird" kid. Sense of support We want to feel that, should we ever need it, someone has our back. Even if we don't want to rely on that. How to Build Your Community Find groups and communities around your interests Be open and willing to share pieces of yourself Have an opinion Resources: https://www.scientificamerican.com/article/why-we-are-wired-to-connect/ https://www.amazon.com/Social-Why-Brains-Wired-Connect/dp/0307889092

In this episode, we discuss 3 simple strategies to help you become your best self.  Try Four Sigmatic: http://foursigmatic.com/tinyleaps Raise Your Standards Analyze Your Mindset Gain New Perspectives

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

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

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/

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

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

In this episode, we discuss Social Distancing and why it's important.  Get Surfshark VPN at http://surfshark.deals/tinyleaps  Enter promo code TinyLeaps for 83% off and one extra month free! What is social distancing Social distancing is a set of nonpharmaceutical infection control actions intended to stop or slow down the spread of a contagious disease. "Many cities undertook just these measures over 100 years ago to blunt the impact of the 1918 influenza pandemic. Those that acted swiftly and decisively were rewarded with fewer cases and a lower peak of cases, relieving the demand for medical care." Why social distancing matters Avoid exposure, avoid spreading. There are not enough tests and we don't have an accurate idea of who has it / who doesn't, The only way to prevent overwhelm is to reduce chance of exposure altogether. Flatten the curve Give the system more time to react Protect yourself and those around you (if you get exposed, everyone you know will likely get exposed). Basic rules to follow Stay at home if you can Wear face masks if you have any of the symptoms (cough, fever, fatigue...etc) Maintain a minimum 6 foot proximity between you and others around you when possible Do not attend events or gatherings unless completely necessary Important notes to consider 1. It's more important than ever now to stay connected with people. Distance does not have to mean isolation. 2. Do not choose to be ignorant here. Yes, there is a lot of hype and nonsense in the media. No, the world probably isn't ending. No you don't need to stock up on 12 years worth of toilet paper. No, your armageddon bunker is probably not necessary. No, this isn't going to turn into the Walking Dead. But that doesn't mean you shouldn't be informed and act based on that information. Learn what you need to learn and don't be stupid. This doesn't get solved if we don't take it seriously. This can very quickly turn into a situation like what Italy is currently facing where the country is shut down, and doctors are being forced to decide who lives and who dies based on chances of survival. Or it can be brought under control by giving our medical experts the time they need to find a more concrete solution.  We're the ones in control of which outcome we get. Your actions and choices today matter for this just as they do in your personal development. Resources: https://www.usatoday.com/story/opinion/2020/03/16/coronavirus-social-distancing-myths-realities-column/5053696002/ https://www.washingtonpost.com/graphics/2020/world/corona-simulator/ https://www.cdc.gov/coronavirus/2019-ncov/symptoms-testing/symptoms.html

In this episode, we look at politics in America and why it matters. Try Hydrant: http://drinkhydrant.com/tinyleaps

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.

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

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

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

In this episode, we talk about some lessons I've learned by practicing meditation.  Struggle leads to happiness and permanent growth You always feel better doing the thing rather than not doing it The "you" you think you are is not "you". "You" are not permanent. "You" are malleable and changeable. Therefore, "You" can grow. For 25% off your first order, go to www.DrinkHydrant.com and enter promo code tinyleaps at checkout.

In this episode, we talk about how to stop taking yourself so seriously.  Try Blinkist: http://blinkist.com/tinyleaps

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? Create a schedule of regular clean up Create an organizational system for your space Take the extra 3 seconds to put things in the right place Resources: https://hbr.org/2019/03/the-case-for-finally-cleaning-your-desk

In this episode, we talk about how soon to quit your job after starting your business. Join Better Help: http://betterhelp.com/tinyleaps

In this episode, we look at 3 very simple  things you can do to save a little more money. Try Empower: http://empower.me/tinyleaps Use cash & envelopes Order groceries online and pick them up (running total). Breanna Shaw on Quora 2 day rule Resources: https://www.quora.com/profile/Breeanna-Shaw

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

In this episode, we look at my top 3 productivity tools right now.  Try Foursigmatic: http://foursigmatic.com/tinyleaps Takeaways: Evernote Trello, Notion, or Monday.com Calendar

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/

In this episode, we look at a few things you can do to change your life in 5 minutes each day. 2 Minute Meditations 5 Minute Stretches Read for 5 Minutes 5 Minute Networking Try Super Grapes from HumanN: www.supergrapes.com/tinyleaps

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. 

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 " 

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

In this episode, we look at the APR on our credit cards and loans.  Quotes: "More than 40% of Gen Z, around 30% of Millennials and Gen X, and almost 40% of Baby Boomers say they don’t know what the interest rate on their credit card is, according to a new survey by Stash, a micro-investing and banking app. But it’s not like folks don’t need to know because they’re paying off their bill in full each month and not triggering any interest charges: Americans paid $113 billion in credit card interest last year, up 12% from 2017, and up a whopping 49% from five years ago when the national average was just $76.3 billion, according to MagnifyMoney, a financial product comparison website." Takeaways: 1. A higher APR or Annual Percentage Rate leads to paying more overtime. This seems basic but is often underestimated. 2. If you aren't extremely careful, you can get into a situation where you are never able to get out of the debt (student loans). 3. Higher APR means less gets paid on the principle which means carrying a higher balance for longer and lowering your credit score. Here's what to do: Find your APR for every line of credit Create a plan to repay those debts. Either based on APR or on balance (avalanche or snowball) Resources: https://money.com/millennials-love-to-pay-with-credit-cards-but-almost-30-of-them-cant-name-their-interest-rate/

In this episode, we talk about my top 3 favorite mental health apps right now. Subscribe on YouTube: http://youtube.com/greggclunis

In this episode, we discuss the role your reaction plays in creating the life you really want.  Subscribe on YouTube: http://youtube.com/greggclunis

In this episode, we talk about how to change your money mindset.  Daily reading Keep a spending log Review money activities monthly Log-in to your bank account daily Make hard decisions Join Empower: http://empower.me/tinyleaps

There is a very simple, straight-forward approach to creating change. In this episode I'll share it with you.  Your outcome is tied to your actions Change in outcome happens when there is a change in action Change in action happens when there is a change in identity, belief, or desire Change in identity, belief, or desire comes from exposure to new identities, beliefs, or desires Exposure comes in books, meeting new people, doing new things, or thinking more deeply on what you already know (journaling, meditation...etc) Join Blinkist: http://blinkist.com/tinyleaps

In this episode, I share some lessons learned from visiting the Kennedy Space Center down in Florida.  NASA Engineers and astronauts recognize that they will never see the fruits of their labor They know that the goals along the way matter just as much as the end goal They know that their may never be a true "end" They get value and fulfillment from the practice of showing up and taking one tiny step forward They see the larger picture in their work and focus on inching it slightly closer They know that the future doesn't happen if they don't lay the groundwork Try Four Sigmatic: http://foursigmatic.com/tinyleaps

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

In this episode, we look at 3 books that changed my life.    Drink Hydrant: www.drinkhydrant.com | code tinyleaps  Join Empower: www.empower.me/tinyleaps   Total Money Makeover  I Will Teach You to Be Rich  Money: Master The Game

In this episode, we look at a basic process for improving your credit.    Recognize the Value of a Credit Score  Understand Your Score  Identify Your Weak Areas  Put Everything on Auto Pay   Resources:  https://www.moneyunder30.com/how-credit-works   https://www.credit.com/credit-reports/how-credit-works/

In this episode, we look at how to develop EQ. What is EQ? “Your EQ is the level of your ability to understand other people, what motivates them and how to work cooperatively with them,” - Howard Gardner 5 Aspects of EQ Self-awareness Self-regulation Motivation Empathy Social Skills How to Develop EQ Think About The Results of Your Actions Before Taking Them Slow Down and Analyze Your Thinking Resources: https://psychcentral.com/lib/what-is-emotional-intelligence-eq/

In this episode, we look at the mental health benefits of having a routine.  1. Take Control of Your Sleep Cycle "Routine can liberate your mental health, and it can have incredible psychological benefits, including alleviating symptoms of mental disorders, and insomnia. Creating a daytime routine for yourself or a loved one can promote better sleeping cycles." (Dr. Danielle Forshee) 2. Know What to Expect "The importance of mental health has been associated with a variety of mental health conditions, including bipolar disorder, addiction, depression, among others. The reason behind this is that when we organize ourselves and know what to expect, it’s easier to actively work towards counteracting the thoughts and symptoms of any of the aforementioned mental health conditions." (Psychology Today) 3. Take More Time Off "Creating a routine allows us to build in time for the important things. This includes time to rest, relax, and have fun. It’s not perfect – there are always going to be days when something overruns, a job takes three times as long as we expect it to take, or someone pops in unexpectedly. But structuring our time to include some downtime increases the likelihood that we’ll manage to have that time most days." (Blurt It Out) Resources: https://drdanielleforshee.com/psychological-benefits-of-routines/ https://www.psychologytoday.com/us/blog/the-gen-y-psy/201810/the-power-routines-in-your-mental-health https://www.blurtitout.org/2018/11/08/mental-health-benefits-routine/

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

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

In this episode, we look at the book Keep Going by Austin Kleon. Get the book: https://austinkleon.com/keepgoing/

In this episode, we look at how to raise your self-esteem. Do something kind for someone Prioritize self care Go easy on your losses Change your expectations Try Four Sigmatic:  http://foursigmatic.com/tinyleaps Okay so I need to tell you something, this morning I decided to make a quick change to my routine. I tried out a new mushroom coffee from our friends over at Four Sigmatic. It's made with Lion's Mane & Chaga mushrooms. How crazy is that? If you aren't familiar, Lion's Mane and Chaga are these funny looking mushrooms that have been linked to all kinds of awesome health benefits. Lion's Mane even helps support increased focus, productivity, and creativity. The team over at Four Sigmatic had the brilliant idea to take these mushrooms, combine them with 100% organic Arabica coffee beans. It has 0 sugar, 0 carbs, and 0 calories. It’s organic, Vegan, Paleo, sugar-free, dairy-free. and the absolute best part? It leaves you feeling great! Seriously I've got this buzz right now that just feels natural, focused, and in control. It's not the usual hyperactive energy that I get from my regular coffee. The coffee even comes in these really easy to use packets that you can bring with you anywhere. Just heat up some water, rip open a packet, pour, mix, and you're good to go. Now of course we have a special offer for Tiny Leaps, Big Changes listeners. Receive 15% off your Four Sigmatic order. Just go to foursigmatic.com/TINYLEAPS or enter code TINYLEAPS at checkout .

In this episode, we do a case study on Outdoor Voices to learn how we can build our own community centered businesses. Join Blinkist: http://blinkist.com/tinyleaps Problem Fitness apparel brands are targeted towards the elite athlete and the aspirational idea of the elite athlete. Very few, if any, fitness brands focus on the regular person who works out or aspires to working out. Solution A lifestyle fitness apparel brand build around a community of regular people. Utilizes brand images and real people to push the message. Customer Primarily women between 25 and 45 who live busy lives but feel their best when moving their body. Outdoor Voices becomes a way for them to do so. Marketing Underlying Philosophy: Identify a gap in the marketplace Align with an "identity" Build community offline and online Model Apparel, ecommerce

In this episode, we look at a simple process to trusting your gut.    How to listen to your intuition:  Slow the situation down and listen  Ask the question "what is my gut telling me?"  Tune out the noise  Don't be afraid to change your mind   Resources:  https://www.psychologytoday.com/us/blog/wander-woman/201703/should-you-trust-your-gut

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

In this episode, we talk about 4 simple ways to start a meditation habit.  Join Blinkist:  http://blinkist.com/tinyleaps Takeaways: Start small (2 minutes a day) | Zen Habits Do it anywhere and everywhere | Headspace Habit stacking | Daring to Live Fully Keep it simple | Buddhainonia Resources: https://zenhabits.net/meditate/ https://www.headspace.com/blog/2016/01/11/sticking-9-ways-make-meditation-daily-habit/ https://daringtolivefully.com/create-a-meditation-habit https://buddhaimonia.com/blog/5-steps-to-making-meditation-a-daily-habit

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

In this episode I talk about what I do when I get stuck or feel like I've reached a certain place in life and can't really move forward. I know that experience very personally so I have a few strategies that can help you by sharing what has worked for me. Key Points: · What I get stuck on · Why new things help gain perspective · How to break the mold · How I get out of my own way · Why connection drives growth Resources and Links: Join Empower: http://empower.me/tinyleaps Take the Survey: http://tinyleaps.fm/survey

In this episode, we look at the single best strategy to guarantee you get better at whatever you are working on.    Join Empower:  http://empower.me/tinyleaps  Take the Survey:  http://tinyleaps.fm/survey   Resources:  https://www.inc.com/wanda-thibodeaux/heres-what-practicing-does-to-your-brain-and-how-to-do-it-right.html

In this episode, we look at how to make less mistakes. Join Empower: http://empower.me/tinyleaps Take the Survey: http://tinyleaps.fm/survey Takeaways: Minor Mistake (a mistake of little consequence) Strong Habit Intrusion (James Reason) "When a habit or routine is established and pops up in a situation where the action is inappropriate for achieving desired outcomes" Identify the areas where these intrusions happen Build safe-guards into your process in those areas (double checking, get a second pair of eyes...etc) Resources: https://www.amazon.com/Human-Contribution-Unsafe-Accidents-Recoveries/dp/0754674029

In this episode, we look at one weird question to help you find your purpose.   This is one of the questions I get the most often. I am going to share the circumstance that led me to this show and hopefully this will help you in your life too. Key Points: · How I found my way to creating this show · The question you can ask yourself to help you find your passion Relevant Article:  https://markmanson.net/life-purpose   Join Empower:  http://empower.me/tinyleaps

In this episode, we look at the reason you should buy more clothes, get your nails done, and spoil yourself. We talk about how looking good can boost your self and why it has an important impact on your life. Join Empower: http://empower.me/tinyleaps Key Points: · What emotional immunity is · How looking good build up your emotional Immunity · How self-esteem can improve other area of your life Articles Used: https://thetempest.co/2018/11/07/style/heres-why-you-feel-good-when-you-look-good/ https://www.psychologytoday.com/us/blog/the-squeaky-wheel/201306/does-self-esteem-function-emotional-immune-system

In this episode, we look at why journaling matters. While I do not journal every day, I do make a point of doing it regularly and have found it to be beneficial in my life. Here is how if can help in your life too. Take the survey: http://tinyleaps.fm/survey Key Points: · Why journaling will declutter your mind and give you clarity · How it can help you stay focused · The benefit of seeing where you were and where you are going · Why journaling is an amazing way to share your story Notable Quote: “You can journal currently and three years from now, look back at those pages and recognize yourself in those pages even if you've moved a long way from then.”

In this episode, we look at a step-by-step approach to keeping more of your money.  Learn more finance tips: http://tinyleaps.fm/money Join Blinkist: http://blinkist.com/tinyleaps Takeaways: Track your spending (write it down) Review the reality each week Identify 1 behavior to change during that review Make a conscious effort to change or eliminate that behavior Quotes: "The secret to saving more of your money is to become conscious about your money habits and then actively control those behaviors"

In this episode, we talk about why you need to disconnect from social media and the impact it has on your creativity. We all are flooded with contacts and social media and we talk about how stepping away can help you hear your own voice. Take the Survey: http://tinyleaps.fm/survey Takeaways: Why you need to separate inspiration and processing How creativity happens The secret to hearing your own voice

In this episode, we look at a simple process to learn new skills faster. I'm going to be showing you how I learn something new so that you can apply it to your own life. This will help you start getting from not knowing what you're doing, to being able to put that thing into practice very quickly. Sign up for Better Help: http://betterhelp.com/tinyleaps Takeaways: Accept that failure is a part of the learning process Start learning where you are Take notes on your failure Learn the missing pieces Try again

In today’s episode, we talk about procrastination. We all have those things we don’t get around to doing, even though we may need or want to. Here is how you can beat procrastination in two easy steps. Take the survey: http://tinyleaps.fm/survey Subscribe on YouTube: http://youtube.com/greggclunis Key Points: · Why people procrastinate · How to identify why you procrastinate · How I beat procrastination in two steps Takeaways: 1. Pursue something underwhelming 2. Stop trying to do too much

In this episode, I talk about the last year of my credit journey and some lessons learned after having my score drop by 200 points. Key Points: · Why a credit score matters · Where I started and what happened to cause my score to drop · What I did to improve my score over the last year · What resources I used to keep track of my score Important Links: Take the survey Fender Play[CODE: Tiny Leaps] Blinkist

In today’s episode, I talk about the effects of social media on mental health. Social media is a powerful tool to connect people but also can cause some negative effects. I also share four ways you can mitigate those effects. Key Points: · Why checking social media triggers the pleasure sensors in our brains · What can happen when we don’t get the "likes" · How social media impacts our opinions of ourselves · 4 steps to mitigate the effects of social media Important Links: https://www.centreformentalhealth.org.uk/blog/centre-mental-health-blog/anxiety-loneliness-fear-missing-out-social-media https://www.psycom.net/social-media-teen-mental-health https://medicalxpress.com/news/2018-11-stress-minimizing-negative-effects-social.html

In this episode, we look at the 5 major requirements to start your own business. Around this time of year, I get many questions about how to make money on the side, to start a business, to take an idea and turn it into a revenue stream. This is how you can get started. Key Points: · Why you should start with a problem · Providing a solution · Why you need a target customer · The importance of marketing · Why you need a model Important Links: Take the survey: http://tinyleaps.fm/survey

In today’s episode, we talk about the concept of mental flexibility, and why it is so important. As we go through life, there will be moments when we are stressed out, and when it feels like everything is falling apart. In those moments, the key to coming out on top and making better choices that align with our goals is mental flexibility. Join Fender Play - Code: Tiny Leaps What is Mental Flexibility? Being able to make intentional decisions about how to engage challenging situations or emotions. Requirements to Mental Flexibility: Self      Awareness Intentionality Steps to Develop Mental Flexibility: 1. Check in with yourself regularly (outside of tough situations) 2. Check in with yourself during tough situations 3. Make the conscious choice to take control Important Links: https://www.quora.com/What-is-mental-health

In today’s episode we talk about the top 3 personal finance tools I am currently using and how they have been helpful to me with saving, knowing where I am at, and what is next. Key Points: · What tool helps me save the most · What tool helps me with my credit · What tools help me keep track Mentions: Digit - Save more money without thinking about it (http://tinyleaps.fm/digit) Credit Karma, Experian, Credit Wise - Keep track of your score, Plan your actions Spreadsheets - Track your activity, keep goals top of mind

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

In this episode, I share three lessons I've learned over the past year by journaling. Community: facebook.com/groups/1857754001117714/

In this episode I talk about my 7 top recommended books for your personal development. Get comfortable and get ready to read because you are now listening to Tiny Leaps, Big Changes. You Will Hear: My 7 favorite books right now and what they have done for my life.

In today’s episode,we look at the best way to find your passion if you don't currently have one. We hear all the time that if we want to be successful, we need to work on things that we have passion for. But what does passion even really mean? And what do you do if you don't already have a passion? Key Points: · What passion is · How curiosity plays a part · Why you should start by expanding your world · 5 steps to find your passion · Why it's okay if your passions change Important Links: Try Blinkist for 7 Days: http://blinkist.com/tinyleaps Take the survey: http://tinyleaps.fm/survey

In this episode, I share an article from Corin Hinderegger on the Tiny Leaps, Big Changes blog.   Take the survey: http://tinyleaps.fm/survey Subscribe on YouTube: https://www.youtube.com/channel/UCeNQNdiUjSuev0pAKJ6WWzg   My Website:  http://tinyleaps.fm My Socials Instagram: https://www.instagram.com/GreggClunis  Facebook: https://www.facebook.com/greggclunis  Community: https://www.facebook.com/groups/tinyleaps

In today’s episode, I talk about how I would build my business today if I lost everything and had to start over from scratch. I share four ways I would approach starting over, and how you can help yourself if you are starting from scratch, or currently trying to make it work. Key Points: · Why you want to bridge the knowledge gap first · How you have to start and fail to grow · Why you might need to keep your day job · When to jump ship Notable Quote: "Competence is confidence." - Gregg Clunis Important Links: Join Better Help Take the survey   Subscribe on YouTube Podcast Website Instagram Facebook Community

In this episode, we look at your goal setting for 2020 and talk about what I believe is the only goal you should be focused on this year.  At the end of each year, we all set different goals for the next year. Maybe our goal is to make more money, or maybe our goal is to start that business. Whatever our goal is, there's one thing we need to take care of FIRST if we want the best chance at accomplishing it.   Take the survey  Key Points: · What you should prioritize in 2020 · Why it is so important · 4 ways to make it happen Notable Quote: “Your mental health is and your emotional health is the number one barrier between where you are now and where you want to be.” – Gregg Clunis Links: Subscribe on YouTube   Podcast Website     Instagram   Facebook  Community  Doctor On Demand Mental Health First Aid

In this episode we talk about goal setting and why so many of us never hit the goals we set. It’s time to check on your resolutions because you are now listening to Tiny Leaps, Big Changes. You Will Hear: Why our brains are wired to move away from goal setting Why stretch goals are a waste of time How to approach your goals in the future Take the Survey for a Chance to Win $50

In today’s episode we are looking at three very real ways to make an extra income from home. These are ways I have tested personally or seen them tested by someone I know and each of these is a great way to use your skills to make some additional income. Take the Survey for a Chance to Win $50 Resources: Textbroker Fiverr Upwork VIP Kid

In today’s episode, we look back at the show and how it has grown since I had the original idea for it in December of 2015. I launched it January 1st of 2016 and here we are four years later. Now, I couldn't tell you when I first launched the show how much my life was going to change in the next four years, both for the good and for the not so good. Today, we look back at the biggest lessons I have learned in the four years of Tiny Leaps. Important Links: Win a $50 Amazon Gift Card (Short Survey) Key Points: · What has changed in the last four years · How one idea sparked everything · How momentum played a role · Why you should shorten the time between the idea and the action · What I want to focus on in 2020 Notable Quote: “At the end of the day, whatever it is you're trying to accomplish for yourself, one single new thought, one single new concept that is acted on can completely change your situation.” – Gregg Clunis

In today’s episode we are looking at the benefits of performing weekly reviews. We have talked about why it was important to really ask yourself what it is you want from the year and about the importance of pre committing to something, and then how to go about making 2020 a year to remember. Now we are going to talk about how a weekly review can keep you focused and on track. Key Points: · Why weekly is a great review frequency · Why it Increases your likelihood of accomplishing your goals · How reviewing keeps your goals on your mind · How reviews use guilt to your advantage Important Links: Join Blinkist Resources: Back to Basics: Your Weekly Review Quotes: "No matter how organized you are, how together your system is, how careful you are about processing your inbox, making a task list, and working your calendar, if you don’t stop every now and again to look at the “big picture”, you’re going to get overwhelmed. You end up simply responding to what’s thrown at you, instead of proactively creating the conditions of your life. Almost every productivity expert recommends some kind of review, whether it’s a formal process you crank through (like David Allen recommends) or simply a few minutes of “me time” to think about where you’re at. Although there’s nothing magical about the week as a unit of time, doing such a review weekly seems to work best – it’s a block of time that’s very deeply ingrained in us as a scheduling unit."

In this episode, we talk about why you should get into walking. Join Calm for 40% off: http://calm.com/tinyleaps

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

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

In today’s episode we're looking at the step by step approach to taking your biggest goals and targets, and breaking them down into your next steps. I know we all set big goals and this will help make them attainable a little bit at a time. This is one that I think is going to be incredibly valuable for many of you as it has been valuable for me in mapping both my podcast and in my personal goals. Key Points: · Why you need to break your goals down into steps · How it helps to work backwards · How you can identify each step · How to make this process work for you Important Links: www.shoptinyleaps.com

In today’s episode we talk about time blocking and how it can help you manage and maximize your time. We talk about what time blocking, is, why it works and how you can use it to leverage your time in 2020. Key Points: · What is time blocking · 3 reasons it is so effective · How to maximize the times you set · How to create time blocks Notable Quote: “If we don't consciously make an effort with that time, it will vanish. It will go away very quickly. And you've probably had one of those days where you wake up and you're just sort of hanging out and before you know it, the sun is going down and you're not really sure what you did that day.” – Gregg Clunis Important Links: www.shoptinyleaps.com https://blog.rescuetime.com/time-blocking-101/

In today’s episode we talk about how the greatest gift you can give, this holiday season but the rest of the year too, is your time. I share a song that has stuck with me on this topic and why it is so impactful. We also talk about why your time is so important and where you should focus it to give the most. Key Points: · How a Jay-Z song reminds me what is important · Why money has less value than time · What you should spend your time on · Who you should spend your time with Notable Quote: “Money does not solve problems. Money can fuel the solution for problems, but money itself does not solve the problem. So this holiday season, when you are looking for ways to give back, when you were looking for ways to support your community, when you are looking for ways to support your family, when you're looking for ways to support yourself, I encourage you to spend the time.” – Gregg Clunis Important Links: www.shoptinyleaps.com

In today’s episode I talk about the biggest mistake you can make in 2020 for your goals. I talk about why this mistake happens, and how you can overcome it so you can stay focused and on target for next year. Key Points: · What is the biggest mistake you can make for your goals · Why we have to pay attention to drift · Why tracking is key · How to start tracking your goals Notable Quote: “But the minute you allow yourself to slip into the unconscious, the minute you allow things to just happen to you rather than actually pushing to make things happen. That is when you lose control.” – Gregg Clunis Important Links: www.shoptinyleaps.com

In today’s episode we talk about a simple approach to planning your 2020 how making it successful. While changing your life can be hard, it does not have to be complicated and we explore how to make 2020 your best year yet. Key Points: · Why hard doesn't automatically mean complicated · Why you won’t reach the ideal, but need to define it anyways · The six quick steps to put it all into action Notable Quote: “Stop looking for the ‘new thing’, because that's what's holding you back.” – Gregg Clunis Important Links: www.shoptinyleaps.com

In this episode, we talk about the benefits of setting intentions and being clear about what you want. Community: http://facebook.com/groups/tinyleaps Instagram: http://instagram.com/greggclunis

In this episode, I share a few thoughts on why you need to focus on the journey and stop comparing yourself to others. Instagram: instagram.com/greggclunis Community: facebook.com/groups/tinyleaps

In today’s episode we talk about how to start getting ready for 2020 by taking a much closer look at where you are, and who you really want to be. I also share an exercise that will help make this much clearer that you can do today. Key Points: · What to ask yourself ahead of the New Year · How to explore where you want to be · Why it is important to have a clear end goal Notable Quote: “Change will happen as a result of making progress.” – Gregg Clunis

In today’s episode we are looking at how to start to get rid of bad habits. We talk about how to identify the habit trigger and map out your habit, then how to further explore why you are engaging in the loop to start. Key Points: · What is a habit loop · Why you need to map your habit loops · How to identify what you are getting out your bad habits Important Links: https://hbr.org/2019/12/how-to-break-up-with-your-bad-habits?utm_source=pocket-newtab

In today’s episode we talk about what to do when you have no support. We will all have those who doubt us as we try to grow and make changes, so I share how you can be successful even when it feels like you are doing it alone. Key Points: · Why you have to trust yourself · What you should focus on · Why you should demonstrate results · Why it’s important to connect with new people Notable Quote: “Focus on your journey. Focus on where you are in comparison to where you were.” – Gregg Clunis Important Links: www.shoptinyleaps.com

In today’s episode, we talk about Nike’s “Just Do It” slogan and why it resonates with so many people, how it can apply to you and what you can learn from it. We all have that thing we are want to do but haven’t, and this episode can help. Important Links: www.shoptinyleaps.com Key Points: · How complicating things is getting in your way · Why Nike got it right by saying "Just Do It" · How to use this for your own progress Notable Quote: “My ultimate point is things are simpler than we want them to be than we think they are. We make them more complicated because we haven't done it and we assume since we haven't done it, that must mean it's hard.” – Gregg Clunis

In today’s episode, we're talking about sacrifice. We are exploring why balance and growth at the same time isn't possible, about accepting sacrifice, and how that that will move you forward faster than anything else. We also talk about why you should be consciously choosing what you sacrifice. Key Points: Why balance AND growth isn't possible Why happiness and growth IS possible Why you need to accept sacrifice Consciously choose what you sacrifice Notable Quote: “Growing does not mean sacrificing happiness. It means sacrificing balance and those are different things.” – Gregg Clunis Important Links: www.shoptinyleaps.com

In this episode, we look at a proven way to guarantee personal development and growth. We explore how you can be confident that you are going to make progress in your life even if it is a little bit at a time. Key Points: Why change and growth doesn't happen just by "showing up" Why you need purposeful growth How purposeful growth works How to keep yourself in the ideal zone Notable Quotes: “At its core progress is a measurement against where you used to be, not a measurement against where you want to be.” – Gregg Clunis “That's what purposeful growth actually looks like. It's figuring out the area that you want to grow in, making a drastic change in that area and then consciously choosing to show up every day.” – Gregg Clunis Important Links: www.shoptinyleaps.com

In today’s episode we are looking at how to keep yourself motivated. Even when you are working towards a goal it can be really difficult sometimes to actually get up and do what you know you need to do. So today we explore ways to keep yourself motivated in those moments when you feel stuck. Key Points: How to play to your energy Why you should take a break When to celebrate your wins Why you should shake off failure Important Links: www.shoptinyleaps.com

In today’s episode we are looking at four different techniques to help you improve your time management skills. Time management is such an important part of improving your life and we explore more ways to integrate these productive habits into your day. Key Points: · Making your most important task the first one · Don't give anything only half your attention · Maximize your scheduled time · Choose progress over perfection Notable Quote: “Progress above all. I do not believe in chasing perfection. I think that it is a flawed mentality. It forces us into a state where we are constantly criticizing or we are constantly upset and we are constantly holding ourselves back.” – Gregg Clunis Important Links: https://blog.proofhub.com/work-smarter-not-harder-9-time-management-tips-that-will-change-your-life-f2292f3d0044 https://jamesclear.com/time-management-tips https://www.hubgets.com/blog/ways-improve-time-management-skills/ https://www.forbes.com/sites/johnrampton/2018/05/01/manipulate-time-with-these-powerful-20-time-management-tips/#18f25c8757ab

In today’s episode, we talk about how to get the best out of the holidays! The holidays can be a stressful time for many of us but its not just about presents, looking festive, or meeting expectations. We talk about what you might be forgetting to do that is actually to most important parts. Key Points: · Focus on spending time being present · Carve out time and space for yourself · Why you should catch up on leisure · Get organized for 2020 Notable Quote: “We don't set resolutions on January 1st. We set resolutions beforehand, get prepared, and then hit the ground running.” Gregg Clunis Important Links: www.shoptinyleaps.com

In today’s episode, we are talking about communication and why it is likely the most important skill you will have. We explore why working on it will change your life, how you can develop this skill, and why it matters so much. Key Points: · Why this is such an important skill · How to develop it · Why it helps if you write more · Why you should not just consume Notable Quote: "Your ability to communicate is the distinguishing factor between success and failure in most goals that you might go after in your life." – Gregg Clunis Important Links: www.magicspoon.com/tiny

In this episode, I talk about why it's important to raise your standards for yourself and how those standards can affect your motivation going forward. Shop Tiny Leaps Instagram

We have all heard or said that we don’t use what we learned in school but is that actually true? In today’s episode we are talking about school really taught us all about the world and being in it. Here are four skills you learned in school that help you in your life everyday Key Points: · How to share ideas effectively · How to interact and connect with others · How to think and form opinions · How to operate within the box Notable Quote: "We live in an idea world. We live in a world that is run largely by the ideas we each have because it's so easy to execute on those ideas." Gregg Clunis Important Links: www.shoptinyleaps.com www.tinyleaps.fm/innerhour

In today’s episode we are looking at a very, very basic routine you can do once per month that might help change your life. This is the first thing I did that helped me move from where was to where I am now. I break it down into three easy steps and 25 minutes a month. Key Points: · Starting with “What do I want” · 3 steps to change your life · How writing change ideas into language · How this helps, even when its not first on your mind Notable Quote: “Because we all know who we want to become to some extent, or at the very least, we know who we don't want to become. We have an idea of what life we want to live and what life we don't want to live.” – Gregg Clunis Important Links: calm.com/tinyleaps tinyleaps.fm

In today’s episode we're looking at how to clear your mind. This is something that we all need to do more of, but most of us don't. This is phenomenally important because it allows our mind the space it needs to rest. It allows us to recuperate and it allows us to process things. Here are four different ways that you can clear your mind both when you need to and just as a general habit that you can build and act on, on a day to day basis. Key Points: · Why its important to clear our minds · How to start learning to meditate · Why journaling can help · How scheduling your day creates mental space · The breathing exercise that helps me Notable Quote: “That organizational process is powerful for allowing us to step out from underneath the weight that comes with all of the things we're dealing with in our lives. Just by sitting down and writing it out.” – Gregg Clunis

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

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

In this episode we talk about how to stop caring so much about what other people think. I think many of us struggle with this worry about everybody else and what they think about us. I talk about how we can stop filtering ourselves through what we believe others think.  Key Points: · Why you have to start with you · It's not about you, it's about them · Question your thinking · Keep things in perspective Notable Quote: “I get that this isn't something you fix overnight. You fix it over time. You keep working on it and you keep trying to catch yourself and you forgive yourself when you screw up and eventually you get there.” – Gregg Clunis Important Links: https://medium.com/personal-growth/what-i-learned-when-i-stopped-caring-about-what-other-people-thought-of-me-b536324a1f97 https://www.psychologytoday.com/us/blog/where-science-meets-the-steps/201610/8-ways-stop-worrying-about-what-other-people-think

In today’s episode I share all the things I am thankful for this year. Although this is a little different from my standard how-to type episodes, but the purpose of this episode really to recognize what I am grateful for and to inspire you to as well. Notable Quote: “We need to be showing gratitude and gratefulness in our day to day lives. Because the more we focus on what we have and the more we focus on the things that we love and that we appreciate in our lives, one the more value we'll get out of those things and those people.” – Gregg Clunis

In today’s episode I read an article from Jennifer Trepeck which is the very first article on the Tiny Leaps website. And I wanted read it for you to share her wisdom and encourage you to connect with her deeper. I think the article itself is phenomenal and hope you do as well. Key Notes: · Why Calories In vs. Out doesn’t work · What you should focus on instead · Calorie Quality over quantity Important Links: http://tinyleaps.fm/the-truth-about-calories-and-fat-loss/

In today’s episode I mix it up and talk about some things you might not know about me! If you're curious about who the heck Gregg Clunis is, and if you're a longtime listener, then this will probably fill in some of the gaps that you maybe just don't know about me, my journey, my hobbies and inspirations. I talk about: · My journey growing up · How I came to create Tiny Leaps · A few of my struggles and successes · A few of my hobbies Notable Quote: “Without that immigration, without moving to the States, without seeing my parent’s sort of start over from scratch without having the experiences that we had, I would not believe the things I do now.” – Gregg Clunis

In today’s episode I talk about the basics of anxiety. This is something we've talked about a lot on this show, but the more we understand it and the more tricks and strategies we have to tackle it, the better off I think we are. We will fill in some of our gaps and add a real understanding about what anxiety is, what it does, how our brains are handling it, like what's actually happening up there when we feel anxious and what we can do about. Key Points: · What anxiety is · How it affects us · How anxiety works in our brains · What we can do to about anxiety Notable Quote: “When you have that feeling of anxiety, it is a surefire sign that you were not living in the present.” – Gregg Clunis Important Links: betterhelp.com https://www.healthline.com/health/anxiety#natural-remedies https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3684250/

In today’s episode I explore the term “progress uber alles”. I talk about what it means when directly translated and where the saying comes from. We also explore what it means in our day to day lives and progressing forward each day. Key Points: · What "progress uber alles" means · Where the saying comes from · Why progress over passion · How progress leads to passion Notable Quote: “As long as we're making progress every single day, we're doing the right thing.” – Gregg Clunis

In today’s episode, I talk about how the first hour is a powerful part of your day, and what I think is the most important thing to do in that time. I also explain how this can help you take control of your day and keep your life moving forward. Key Points: · What the most important to do first is · Why owning your morning means owning your day · How to start where you are now Notable Quote: “You need to pick an area and put your efforts there. Put your focus there, put your time there, prioritize it, and then eventually you re-balance.” – Gregg Clunis

In this episode I talk about the number one habit that has affected my life the most and created the most change for me. It is a habit that helped me create Tiny Leaps and write my book. And I think many of us could use this to build more and accomplish more in our lives. Key Points: · What my biggest strength is · How it came from my weaknesses · Why to look at the flip side of your weaknesses · Why you need to start on your goals right now Notable Quote: “You have to be willing to go through that journey… I think many of you forget that the only thing stopping you from changing your life is your own willingness to make the sacrifice.” – Gregg Clunis

In today’s episode I talk about the Science around Motivation. We tend to talk about motivation a lot because most of us are sort of either struggling to have enough of it or we think we don't have enough of it. But is motivation really a problem? Key Points: · What causes motivations in our brain chemistry · The role dopamine plays in our motivation · How to get motivated when you aren't focused · How rewards can fuel motivation Notable Quote: “But if we're struggling to feel motivated, if we're having a tough day of focus, we just don't want to do things anymore. What we need to do is train our brains to focus on the reward of that task.” – Gregg Clunis Important Links: http://blog.idonethis.com/the-science-of-motivation-your-brain-on-dopamine/ www.magicspoon.com/tiny www.tiny.fm

In this episode I share with you the top five books I recommend right now if you are trying to become more productive, if you want to get more stuff done on a day to day basis and just what I think you should be reading to change the way you think about productivity in your daily life. Key Points: · My top 5  recommendations · A bonus sixth book · How these books all tie into a more efficient day to day Important Links: http://tinyleaps.fm/shop/ amazon.com/ONE-Thing-Surprisingly-Extraordinary-Results amazon.com/Essentialism-Disciplined-Pursuit-Less amazon.com/4-Hour-Workweek amazon.com/Power-Less-Limiting amazon.com/Compound-Effect

In this episode we talk about happiness and where it comes from. But don’t worry, you must be in your happy place already because you are now listening to Tiny Leaps, Big Changes. You Will Hear: Where happiness comes from. The number one thing you need to do to be happy. Why you aren't happy. Resources: Relationships Anxiety & Depression

This episode is on the following topic: Power poses Title: 126 - Power Poses: How to Be More Confident and Less Stressed Music: youtube.com/watch?v=ukrb6npW_Rg Resources: dash.harvard.edu/bitstream/handle/1/9547823/13-027.pdf ted.com/talks/amy_cuddy_your_body_language_shapes_who_you_are

In this episode, we look at the process of Habit Building for beginners.  Key takeaways A habit is a fixed way of thinking, willing, or feeling We form them to be more efficient, because we aren't aware, unintentionally Habit formation is the process of forming habits Habits form using the habit loop in 3 parts. 1. The trigger, 2. the behavior, 3. The reward Research: Wikipedia Entry on Habits Habit Formation The Power of Habit

In this episode, we talk about why passion is not enough to keep you going.  Why passion is not enough Why opportunity is the best thing to focus on  Why I believe in Progress Uber Alles Visit the website

In this episode, we sit down with Pete Mockaitis to talk about your career and how to be awesome at your job. About Pete: Pete Mockaitis [Muh KITE iss] is an award-winning trainer and coach who helps professionals perform optimally at work. His work has been featured in The New York Times, Forbes, and Inc. Pete has delivered 1-on-1 coaching to over 700 leaders hailing from world-class organizations (such as Google, FedEx, Amazon, Apple, Anheuser-Busch, and the United Nations), 50 countries, and every Ivy League university. He began his career at Bain & Company and currently hosts the How to be Awesome at Your Job podcast. The show has been downloaded over 8,000,000 times and consistently ranks as a top business show in Apple Podcasts. Pete lives in Chicago with his wife and two babies. Resources: How to Be Awesome At Your Job Podcast

In this episode, we talk about some of the problems that exist in our quest for mentorship.   You'll Hear:  Why you need to pick your mentors wisely The top 2 issues with mentorship Why mentorship isn't always the right path forward Free Business Coaching: http://tinyleaps.fm/stephen

In this episode, we talk about why failure is inherently a positive thing that you should seek out.  You'll Hear: Why we fear failure How failure is actually a good thing What we can learn from failure Quote: “The master has failed more times than the beginner has even tried.” - Stephen McCranie

In this episode we talk about some the surprising science behind your spending habits. Go ahead and put away that credit card because you are now listening to Tiny Leaps, Big Changes. In This Episode: Why it's not your fault that you spend so much. How to stop spending so much. Resources: Psychology of Money The Psychology of Money – How Saving and Spending Habits are Programmed in Your Brain

In this episode we talk about the surprising effects that physical exercise has on your mind. It might be time to clean the dust off that treadmill because you are now listening to Tiny Leaps, Big Changes. In This Episode: How exercise benefits the white matter in your brain. Why prioritizing exercise is important. Resources: Why Is Physical Activity So Good for Your Brain? Physical Exercise for Brain Health

In this episode, we talk about why you NEED to be willing to struggle if you want to improve your life.  You'll Hear: Why you don't want the outcome without the journey Why you don't want to win the lottery How the journey carves  you into the person you need to be

In this episode, we take a look at why we spiral out of control.  You'll Hear: What Catastrophizing means Why we all spiral out of control How to reign in your negative imagination Quote: "This is a habit of mine. When faced with the unknown, I expect the worst. And I can make mountains—no, volcanoes—out of molehills. Turns out, there’s a name for this: catastrophizing. This has become my new favorite word because it means I’m not the only one who does this. It also means I am likely not crazy."  Resources: Tiny Leaps, Big Changes Website 4 things to remember the next time you’re spiraling What is Catastrophizing? - Cognitive Distortions What is Catastrophic Thinking? (And How to Stop)

In this episode, I talk about my current productivity stack and share the roles they play.  You'll learn about: Notion Productivity Challenge Timer Google Calendar Listen to More Episodes

In this episode, we look at what exactly mindset is and how you can develop a good one.  You'll Hear: The two types of mindsets The difference between fixed mindset and growth mindset How to develop a growth mindset More Episodes: Tiny Leaps, Big Changes Recommended Reading: Mindset by Carol Dweck Why Mindset Matters for Your Success Fixed vs. Growth: The Two Basic Mindsets That Shape Our Lives

In this episode, we look at strategies to help you get out of crippling debt and start to live your life again.  You Will Hear: Find Out How Bad The Damage Is (Dave Ramsey) Pick a Plan (Credit Card Insider) (Avalanche, Snowball) Build a Lifestyle (Elizabeth Moore) Reward Yourself (Tony Robbins) Resources: How to Pay Off Debt How to Pay Off Debt: 6 Strategies That Work Reward Yourself Paying Off $30k in Debt in Just 2 Years (feat. Elizabeth Moore)

In this episode we talk about decision fatigue and how we can combat by creating more habits. Don’t forget to pay attention to the road because you are now listening to Tiny Leaps, Big Changes You Will Hear: How decision fatigue affects us Why we can't resist dessert How to incorporate habits into our lives Links: What the Research on Habit Formation Reveals Decision Fatigue

In this episode we talk about failure and why we all try so hard to avoid it even though it’s the one thing that leads to success. It’s time to pull yourself out of that slump because you are now listening to Tiny Leaps, Big Changes. You Will Hear: Why people avoid failure and disappointment. Why failure is a necessity in order to succeed How to deal with failure and make it a positive experience Links: Why Failure is Good for the Brain Intense Emotions and Strong Feelings

In this episode, we share 5 tips to help you fix your anxiety.  Book a call with Stephen Key Points: Start deep-breathing. Meditate. Practice self-care. Eliminate soda. Trim the fat from your budget. Bonus: Face it! Links: Tips for Living With Anxiety 21 Quick Tips to Change Your Anxiety Forever

In this episode, we talk about strategies to help you feel more in control of your life. Key Points: Ask yourself what is taking control away from you What does control mean? What does it look like? Write it down Pick the first thing in that vision Show up Key Notes: The sense of agency (SA), or sense of control, is the subjective awareness of initiating, executing, and controlling one's own volitional actions in the world.

In this episode, I share advice that I'd give myself if I could travel back in time.  Take Control of Your Mental Health Key Points: Stop Worrying About Passion Everything Always Works Out People & Relationships Are The Most Important Have a Good Credit Score

In this episode, we look at your definition of success Key Points: What is success to you? Is that what you really want? This is your life...the only one Why are you doing what you do?

In this episode we talk about the alternatives to meditation for those of us who just don’t like doing it. It’s time to break out the colored pencils because you are now listening to Tiny Leaps, Big Changes. You Will Hear: Why journaling can be just as beneficial as meditation. How to develop a coloring practice to decrease your stress levels. Why yoga may be the best alternative to meditation. How flow can be used to decrease anxiety. Resources: Journaling Coloring Yoga Deliberate Practice (flow)

In this episode, we talk about how to tackle social anxiety. Join Blinkist: http://blinkist.com/tinyleaps Key Points: Why social anxiety is hard to deal with Why you sometimes need to "just do it" How deep breathing helps with anxiety Important Links: 6 Ways to Overcome Social Anxiety Learning Deep Breathing

In this episode, we look at your career and how you should be thinking about it. Key Points: Why the work you do doesn't always matter What actually matters in your career How to start getting ahead in your career Important Links: 113 Best Pieces of Career Advice We've Never Heard Before 7 Great Pieces of Career Advice No One Ever Told You

In this episode, we look at a few strategies to help us beat procrastination.  Join Better Help Key Points: Why you need to get clear on what it is you need to do How focusing on the negative can help you be more productive Why you sometimes need to "just do it" Important Links: 10 Ways to Beat Procrastination

In this episode, we talk about what to do when you don't get enough sleep.  Wake up at the right time (sleepyti.me) Eat Well Drink Water Do The Bare Minimum Go to Bed Earlier Than Usual Links: http://sleepyti.me Understanding Sleep Cycles

In this episode, we talk about how you can gain self-confidence. Key Points: Why you need to give yourself evidence of the opposite How your confidence is based on your evidence What you can do to gain self-confidence Important Links: 7 Mental Hacks to Be More Confident

In this episode, we talk about why it's important to have more quiet time in your life. Key Points: Why it's important to experience quiet The #1 reason we don't ever sit with ourselves Why we need quiet in order to think Get 1 Hr Free Business Coaching Important Links: 7 Reasons Why You Need Quiet Time

In this episode, we take a look at the #1 trait that people find attractive in others. Key Points: Why people like a good sense of humor Why ambition is key How a sense of self helps others trust you Important Links: 8 Traits People Find Attractive, According to Science 6 Traits Of Truly Attractive People

In this episode, we talk about why you shouldn't try to "prove them wrong". Join Betterhelp: http://betterhelp.com/tinyleaps Key Points: Why proving them wrong is a bad idea Why you need to come to your change from a positive place How to change your life

In this episode, we take a look at some of the foods that we all like to think are healthy, even when they aren't. Key Points: Why eating sushi is the equivalent of eating slices of white bread Why a spinach wrap is basically just green colored bread How to eat healthy in today's world Notable Quote: "Two sushi rolls may seem like the perfect light lunch. It's fish, right? But what most women don't know is that a typical California roll contains the carb equivalent of two and a half to four slices of bread—that's like eating two sandwiches filled with fake crab, avocado, and a teeny bit of veggies. Add a spicy tuna roll (another common choice) and you're eating another mayo-laden tuna sammy. At 640 calories, these rolls aren't terrible. But all those simple carbs are crowding out the protein and veggies." - Rachel Beller, R.D. Important Links: Original Article

In this episode we talk about saving money and I share three extremely simple approaches to doing that even if you feel like you can’t afford it. Go ahead and put your quarter in the piggy bank because you are now listening to Tiny Leaps, Big Changes. In This Episode: Why we have a hard time saving money Why saving should come before expenses 3 Ways to save more money Resources: The Truth About the Psychology of Saving and Spending

In this episode we talk about indecision, who is affected by it, and what we can all do to improve our ability to make faster decisions. But you don’t have to worry about this decision because you are now listening to Tiny Leaps, Big Changes In This Episode: The state that makes it hard for us to make decisions. What we can all do to increase our decision making ability. Music: Ivan B - Edge Of The World (ft. Niykee Heaton)(Prod. Tido Vegas) | | provided by CopyrightFreeNetwork Resources: Why So Many People Can’t Make Decisions Dealing with Uncertainty: How to Cope with Ambivalence and Decision-Making

In this episode, we take a look at some of the habits that rich people engage in and why they are important for our own lives. Key Points: The top 4 habits of the rich Why improving your life depends on the habits you have How to add new habits to your life Notable Quote: “I'm fascinated by the differences between rich people and poor people. Are the differences mostly a matter of class and economic mobility? Are people born to wealth and poverty and destined to remain there? Or are there observable differences in attitude and action that tend to lead people to specific levels of affluence?" - J.D. Roth Important Links: Original Article

In this episode, I sit down with Stephen Mayo to talk about how you can get more clients.  You'll Hear: The number one thing holding you back from landing clients Why you need to start with inner work to get outer results Why you need to learn to love sales Book a 1 Hr Call With Stephen: http://tinyleaps.fm/stephen Get Weekly Tips & Advice From Stephen About Stephen Mayo: Stephen coaches entrepreneurs and  successful professionals to generate more of the outcomes they want.   His clients have learned to attract more customers, sell more  effectively, generate higher cash flow and manage their teams more  effectively.  With over 10 years experience as a consultant serving  Fortune 500 clients, Stephen brings first-hand experience of how small  shifts in mindset can produce extraordinary results. Connect With Stephen Mayo: Website

In this episode, we take a look at some simple things you can do in your life to improve your rest and get better sleep.  Key Points: Why cutting blue light exposure early is important Why you need a nighttime routine The benefits of having a set bedtime Buy Good Habits, Bad Habits Notable Quote: “A good night's sleep is just as important as regular exercise and a healthy diet.” – Rudy Mawer Important Links: Original Article

In this episode, we discuss strategies to become more confident when you are a shy person. We Discuss: The #1 thing to do as a shy person Why you need to act immediately once you get nervous How to improve your confidence, even if you are shy Why being confident is about practice Warby Parker:  http://warbyparker.com/tinyleaps

In this episode, we celebrate episode 400 and look ahead to the next phase of the Tiny Leaps podcast.  We Discuss: The role that Tiny Leaps plays in the landscape of personal development How we are expanding our media offerings beyond podcasting Our renewed focus on helping you navigate road blocks in your life

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

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

In this episode, we take a look at the role that careers play in our lives, and what the ugly truth behind them is. Key Points: Why your career shouldn't be your life The kind of career you should aim for Why you shouldn't pursue your passion Notable Quote: "Just. Get. Over. It." - Mahara Scholz Important Links: Original Article: https://www.linkedin.com/pulse/lets-talk-career-ugly-truth-mahara-scholz/

In this episode, we add a definition to the idea of mental strength and explore what it actually means.  Start Your Blinkist Free Trial: http://blinkist.com/tinyleaps Key Points: The definition of mental strength  Why being mentally strong also means relying on others Why you need to give yourself the space to feel upset or stressed Notable Quote: "When you're mentally strong, you compete against yourself instead of your peers. You know what you did yesterday, and you want to do better tomorrow. This helps you always set realistic goals." - Ralph Roberts Website Important Links: Original Article: https://ralphrobertspersonaltrainer.com/what-does-it-mean-to-be-mentally-strong

In this episode, we talk about the Brutal Truths of weight loss and getting into shape. Buckle up because you may not like hearing these. Good Habits, Bad Habits: https://us.macmillan.com/books/9781250159076 Key Points: The 4 brutal truths about weight loss Why you need to want it more than anything else Why losing weight is so dang hard How your life is designed to hold you back Notable Quote: "You gotta’ want it more than anything else…more than  relaxing, eating, sleep, time with friends/family. It doesn’t need to be  this extreme forever, but when you’re getting started and for the first  year or two you need to approach weight loss with a religious-type  fervor. Nothing can get in the way." - Frederick Gandolfo, MD  Important Links: Original Article: https://retroflexions.com/core-concepts/want-to-lose-the-gut-good-start-by-reading-these-five-brutal-truths/

In this episode, I share 3 things you should stop doing when you feel down or depressed. Join Teladoc Health: http://tinyleaps.fm/mentalhealth Key Points: The 3 things to stop doing when depressed Why masturbation is fundamentally a good thing, but not when used as a crutch Why drinking coffee might be holding you back from happiness Notable Quote: "It’s a bad idea to reward yourself for a behavior that’s not inherently rewarding." - Johnny Murphy Important Links: Johnny's Profile: https://www.quora.com/profile/Johnny-Murphy-1 Johnny on Soundcloud: https://soundcloud.com/johnnymurphy1111

In this episode, I tackle the 3 types of people in your life based on an article by Dominick Quartuccio. Listen to the Man Amongst Men Podcast: https://www.doinnerwork.com/podcast Key Points: The 3 categories that people fall into The 3 types of people in each category The 1 type of person you need to spend more time with Notable Quote: "Highest Self You: That rare breed of person who sees  past your present-day greatness and limitations and only speaks to the  most elevated version of who you are, and who you can become." - Dominick Quartuccio Important Links: Original Article: https://thriveglobal.com/stories/the-3-types-of-people-in-your-life/

In this episode, we break down the Pomodoro Technique of productivity to help you set yourself up for the week ahead. This episode originally aired in 2016.

In this episode, we revisit an episode from the earliest days of Tiny Leaps that I think is still incredibly relevant today. It's all about why you NEED to prioritize sleep if you want to make real progress on your goals. 

In this episode, I sit down with Anna Goldstein from Profit With Purpose to break down a simple process to be more focused.  Listen to Profit With Purpose

In this episode, I sit down with Katie Elliott from Little Challenges to talk about why it's so important to be kind to yourself on your personal journey.  Listen to her podcast: https://www.littlechallenges.com/podcasts Download 'How to Be Resilient': http://littlechallenges.com/tiny Amiko Cards: https://www.indiegogo.com/projects/amiko-self-care-cards-and-membership-site#/ About Katie: Katie Elliott is the founder of the Little Challenges project, host of  the Adventures in Behaviour Change podcast and creator of Amiko Cards. A  former children's author and illustrator, jazz musician and social  entrepreneur, Katie works from her home in Wotton-under-Edge, a small,  rural town in Gloucestershire, UK.

Today on the show I am speaking with Ashley James to talk about how you can overcome anxiety. Ashley is an expert in dealing with anxiety, having spent much of her life dealing with it herself, so she set out to find a solution. Become a Rockstar Podcaster: don’t forget to sign up for a 7 day trial to Sparkology for only $1 at: http://sparkology.co/tinyleaps Key Points: · What anxiety is and what causes it · How fight or flight is linked to anxiety · How the body responds to thoughts · What target fixation is and why it matters · How to help your anxiety right now Important Links: learntruehealth.com

This episode. I sit down with Dominic Quartuccio show to talk about a topic that many of us struggle with, but we don't necessarily realize it. It's called drifting and you've ever felt like you're losing control of the direction your life is going in, this episode will help. Key Points: · What is drifting and how does it happen · What happens when you drift · How to become aware of the drift in your life · What you can do today to stop drifting Notable Quote: More awareness creates a new awakening and then I can go through that cycle of bringing back command of my life. - Dominick Quartuccio Important Links: www.tinyleaps.fm/mentalhealth www.doinnerwork.com

In today’s episode I'm sitting down with Juan Santos who is an expert in relationships and discussing how tackle insecurity or jealousy in the relationship. It's something that we all experience, but if it gets too toxic or too out of control it can do a lot of damage both to our own self-esteem and to the health of the relationship. Become a Rockstar Podcaster: don’t forget to sign up for a 7 day trial to Sparkology for only $1 at: http://sparkology.co/tinyleaps Key Points: · What insecurity is, and why we have it · How we notice it in our lives · How our inner voice impacts our security · Four Steps to tackle and control insecurity Notable Quote: Do that job of selecting which frame you're going to filter this event through, and from there, once the frame is placed on it, if it's a positive frame or a negative frame, the rest of your actions and thoughts and feelings sort of fall into place with that. – Gregg Clunis Important Links: Santoscounseling.com

In this episode, I sit down with Sarah Clark to talk about the elimination diet and how it can help you get pregnant naturally. Key Insights: About the Elimination Diet How to Do the Elimination Diet The Role Diet Plays in Pregnancies Important Links: How and Why to Do An Elimination Diet:  https://fabfertile.com/blog/how-and-why-to-do-an-elimination-diet-2/ Mindfulness Fertility Series (Registration Closes Sept 23rd):  https://fabfertile.clickfunnels.com/launch-page-118609567

In this episode, I sit down with Johnna Farrell to talk about her struggles with Post-Partum Depression and what she did to move forward.  Listen to Johnna's Podcast:  https://podcasts.apple.com/us/podcast/grow-yourself-grow-your-marriage/id1473115781 Grind 2 Fit Trial: https://www.grind2.fit/gygym PROMO CODE: gygym

In this episode, we talk about staying present and living in the moment, because this is Tiny Leaps, Big Changes.  Join Sparkology: Start your 7 day trial today for just $1 by going to www.sparkology.co/tinyleaps The Highlights: It's getting harder and harder to stay present Everything in life is competing for your attention By taking control of your attention you can improve your focus The Quotes:  "Depression lives in the past and anxiety lives in the future. Alternately, calmness and peace of mind live in the present." - Elyssa Barbash "Harvard psychologists Matthew Killingsworth and Daniel Gilbert found that people spend almost 47% of their waking hours thinking about something other than what they’re currently doing." The Takeaway: "Monotasking, also known as single-tasking, is the practice of dedicating oneself to a given task and minimizing potential interruptions until the task is completed or a significant period of time has elapsed. Monotasking contrasts with multitasking, which is the ability to divide one's focus among multiple tasks." Links https://blog.rescuetime.com/single-tasking/

In this episode I sit down with Jenn Trepeck to talk about how to eat to burn fat. Join Teladoc: http://tinyleaps.fm/mentalhealth  Jenn's Podcast: http://saladwithasideoffriespodcast.com Join Sparkology: http://sparkology.co/tinyleaps What exactly is the problem? Losing weight in a healthful way that is long term. Or losing weight and still feeling like you have energy. Or that feeling where you’re like, I’m doing all the things but it’s not working or I can’t sustain it. This is why a lot of people choose Keto but the truth of Keto is that it's very difficult to maintain and follow and still have a life. You breathe wrong and you knock your body out of ketosis but Keto is not the only way to burn fat as fuel.

In this episode, we share some strategies to maintain your mental health. Get excited, because this is Tiny Leaps, Big Changes.  Join Sparkology: If you've ever wanted to start your own podcast then you need to check out my new membership site, Sparkology. It's like college for podcasters, with courses, resources, and community to teach you everything about podcasting so you can become a podcast rockstar. Start your 7 day trial today for just $1 by going to www.sparkology.co/tinyleaps. That's www.sparkology.co/tinyleaps The Problem: We know that mental health is important. We understand that we should be doing regular up keep of our mental health just like we do for our physical health.  But how do you actually do it?  Often times because mental health issues are invisible, it's easy to say that they aren't really there.  We tend to chock up mental health issues to any number of other things, right down to just straight up ignoring it.  So how do we maintain something we can't see and, don't even really understand? And what can we do on a daily basis to promote better mental health?  The Research:  From Patricia Harteneck, Ph.D., MBA "Your body releases stress-relieving and mood-boosting endorphins before and after you work out, which is why exercise is a powerful antidote to stress, anxiety, and depression." "What you eat nourishes your whole body, including your brain. Carbohydrates (in moderate amounts) increase serotonin, a chemical that has been shown to have a calming effect on your mood. Protein-rich foods increase norepinephrine, dopamine, and tyrosine, which help keep you alert. And vegetables and fruits are loaded with nutrients that feed every cell of your body, including those that affect mood-regulating brain chemicals." From Mariana Plata "The importance of mental health has been associated with a variety of mental health conditions, including bipolar disorder, addiction, depression, among others. The reason behind this is that when we organize ourselves and know what to expect, it’s easier to actively work towards counteracting the thoughts and symptoms of any of the aforementioned mental health conditions." Routines give you a sense of control, but mixing things up reminds you how in control you actually are.  From Health.gov.au "Being part of a community can have a positive effect on mental health and emotional wellbeing. Community involvement provides a sense of belonging and social connectedness. It can also offer extra meaning and purpose to everyday life." Recap 1. Take care of yourself 2. Do something different 3. Share with others to connect more

In the US, 1 in 5 people will struggle with mental illness each year so in this episode we are looking at why mental illness and mental health are so stigmatized, how the media adds to this stereotype, and how we can help fight these stigmas ourselves. Become a Rockstar Podcaster: dont forget to to sign up for a 7 day free trial to Sparkology at: http://sparkology.co/tinyleaps Key Points: How mental health stigmas began The damage these stigmas cause Mental health stigmas in minority communities How the media portrays mental health How you can affect change on these stereotypes Notable Quote: if we want to end or even just reduce the stigma around mental illness and mental health, then we need to recognize that we have it and we need to catch ourselves when those things happen. The only person we can focus on improving is ourselves by catching ourselves.  - Gregg Clunis Resources: Mental Health UK: https://www.mentalhealth.org.uk/a-to-z/s/stigma-and-discrimination The stigma of Mental Disorders: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5007563/ Understanding the impact of stigma on people with mental illness: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1489832/ Mental Health & Stigma: https://www.psychologytoday.com/us/blog/why-we-worry/201308/mental-health-stigma Mental Health By The Numbers: https://www.nami.org/learn-more/mental-health-by-the-numbers Global mental health: five key insights which emerge from the data: https://ourworldindata.org/global-mental-health Black Therapists Explain the Stigma of Mental Health in Minority Communities: https://thethirty.whowhatwear.com/mental-health-in-minority-communities Drapetomania: https://en.wikipedia.org/wiki/Drapetomania Challenging Mental Health Stigma In The Black Community: https://www.nami.org/Blogs/NAMI-Blog/July-2018/Challenging-Mental-Health-Stigma-in-the-Black-Comm

In today’s episode I am sitting down with Jonathan Gill, who  is the CEO and founder of backtracks, a podcast startup that recently raised a good amount of money to help change the podcasting industry. We are learning a little bit more about a platform that I think take the podcasting industry to the next level, as well as helping individual podcasts grow and have more value. Become a Rockstar Podcaster: don’t forget to to sign up for a 7 day trial to Sparkology for only $1 at: http://sparkology.co/tinyleaps Key Points: How Jonathan created a unique service How his platform maximizes marketing Finding the right co-founder for your company How to get the right funding for your show Important Links: Backtracks: https://backtracks.fm/

In today’s episode we talk about mental health really is, and why mental health is sometimes confused with mental illness. We also talk about how  mental wellness is key to being successful at personal development. Become a Rockstar Podcaster: don't forget to to sign up for a 7 day trial to Sparkology for only $1  at: http://sparkology.co/tinyleaps Key Points: What is mental health What is mental illness How prioritizing your mental health will improve your life Notable Quotes: “There is no health without mental health.” - World Health Organization

In this sponsored interview episode, I sit down with Dr. Desreen Dudley from Teladoc Health to discuss the mental health struggles that college students face.  What's Covered: The biggest reason that college students struggle with mental health issues Why so many college students don't seek help when they need it The top signs to look for in deciding whether or not to speak with a professional  How Teladoc Health's mobile app can help you get professional help conveniently Talk to a licensed therapist by phone or video with Teladoc Health.  Schedule your first visit here: http://tinyleaps.fm/mentalhealth

In this episode we are talking about the process of learning something new. This is something that I do  constantly since  I am  always learning a new skill. Through doing this  I built up a mental model that helps me understand what to expect when I go into something new and can be helpful for you too. Join Sparkology: http://sparkology.co/tinyleaps Key Points: Why learning by the school method is less effective How I learned by doing in my own business Jumping wherever it makes sense Learning to adjust as you go Notable Quote: “If you want to learn a new skill, whatever it is, whether it's for work, your own creative purposes for your life, if you want to improve on something that's important to you, if you want to be better in any particular area, the only way is to start where it makes sense.” - Gregg Clunis Important Links: Join Us On YouTube: http://youtube.com/greggclunis Join The Fb Group: http://facebook.com/groups/tinyleaps Visit The Website: http://greggclunis.com

In today's episode we are going to mix it up and I am going to read to you an article  written by Shannon Ashley. It's titled "How to build the life you really love."  This is not my article but I am excited to share her story about how she has overcome some limiting beliefs and made progress on her goals. Join Sparkology: http://sparkology.co/tinyleaps Key Points: Choosing a good life, over an easy one Defining what a good life means to you Limiting beliefs and getting past them Creating the life you want, one baby step at a time Notable Quote: "We owe it to ourselves to step past our self limiting beliefs and take those baby steps to build the lives we love. It might seem scary, but an unfulfilled life is much scarier. "  - Shannon Ashley Important Links: Original Article: ttps://medium.com/publishous/how-to-build-a-life-you-really-love-5e4db5b09e0  Shannon's Patreon: https://www.patreon.com/shannonashley 

In today's episode I am sitting down with Shana Yadid and talking about surviving sexual assault and  about how caring for another living being can help you to remember what it means to care for yourself. Shana is the founder of "Yadid’It" Dog Training. And it's such an incredible story that led her here. Important Links: Get your free two month trial for Tiny Leaps listeners at Skillshare:  http://skillshare.com/tinyleaps Start your 7 day free trial with Blinkist: http://blinkist.com/tinyleaps Join Sparkology: http://sparkology.co/tinyleaps Key Points: How Shana overcame trauma to go on and help others How she found  the spirit to be resiliant and successful Shana’s concept of overall success in entrepreneurship Reaching out, and telling your story to help others Notable Quote: "I can share my gift with the world and I don't need anybody else to put themselves between me and that goal." - Shana Yadid

Is your memory actually reliable? Well, the truth is, human memory is fickle and it can be easily altered, forgotten, or overwritten. In this episode we are talking about whether or not memory can actually be trusted because our memory might be a lot more flexible than we all realize. Join Sparkology: http://sparkology.co/tinyleaps Key Points: The science behind why our recollections vary What affects our ability to remember How our brains prefer to remember the positive 4 Simple things you can do about it Notable Quote: “We tend to think that memories are stored in our brains just as they are in computers. Once registered, the data is put away for safekeeping and eventual recall. The facts don't change, but neuroscientists have shown that each time we remember something, we are reconstructing the event, reassembling it from traces throughout the brain.” - Ken Eisold PHD

In this episode I'm sitting down with Ross Everett. Ross is the creator of a show and author of a book called Stop Stopping the Unstoppable. I'm really excited to learn from him more about this concept that  we need to stop getting in our own way and stop forcing ourselves into mediocrity. Key Points: How Ross used humor to create a love-laugh relationship with the self help industry And how he found himself at clown school Using your unique gifts to solve problems Finding success in authenticity Notable Quote: “If you are trying to be something that you're not, if you are inauthentic, it is not funny. And the whole world will feel that. “ - Ross Everett Important Links: Warby Parker: http://warbyparker.com/tinyleaps Stop Stopping the Unstoppable :  https://www.stopstoppingtheunstoppable.com

In this episode we are talking about negativity and how to deal with negative people, negative energy and how to break this cycle when it is really tough to break out of. There is a lot of science around this so we explore the placebo effect and the nocebo effect, why it matters and how we can change it. I'm am also going to be sharing a little bit about what has worked for me. Key Points: · Placebo effect vs. Nocebo effects · Why to not cut people out · Why to Protect your emotions · The value in practicing positivity and negativity · Remembering to take a deep breath Quote from: John Kelley, Ph.D., deputy director of Harvard Medical School's Program in Placebo Studies & Therapeutic Encounter. "Whenever you look at any randomized control trials, it’s surprising how similarly the side-effect profile for the placebo often mirrors the side-effect profile for the active [treatment]... It’s the power of the imagination. …. Just imagining something is happening is enough to activate those portions of the brain associated with that thought, or worry, or pain.”

Today we are talking about self awareness and why it's so incredibly important.  If we want to be happy with ourselves and live a life that feels good, the first place we need to start is an understanding what exactly is self-awareness and how it can help us. In this episode we explore; What self awareness is How we improve it Why it is important as we grow How to self reflect Notable Quote: "Self-awareness is important because as we move forward, as we progress, as we take our tiny leaps and move towards a goal, we tend to forget that the person we started at is just as amazing as the person we're trying to become."

In today’s episode, I sit down with John Wellborn from Live Well to talk about his journey uprooting his life, moving states, and building a successful business. John has created a company around inspiring people and helping people to live well. Key Points: · Why John started over at 28 years old · How his business came to exist · How his business grew over time · How his brand became about positivity and inspiring others Notable Quote: “For every one person who actually takes action, there's hundreds that didn't.” – Gregg Clunis Important Links: www.Evolutioneat.com/tinyleaps www.skillshare.com/tinyleaps www.LivWellbrand.com Join us on YouTube: http://youtube.com/greggclunis

In today’s episode we are tackling the topic of mental strength and how to build yours up, why it's important in the first place and what your life might look like if you are able to accomplish it. Become a Rockstar Podcaster: don’t forget to sign up for a 7 day trial to Sparkology for only $1 at: http://sparkology.co/tinyleaps Key Points: · Mental toughness as a skill set · How to practice being conscious about our reactions · Building strength by practicing gratitude · How experience will build toughness over time Notable Quote: Our job here is to have plans and then deal with obstacles. – Gregg Clunis Join Us On YouTube: http://youtube.com/greggclunis

In this episode, I sit down with Eileen Kenny, the founder of Hoofitz, to talk about how a single mother took an idea she had and turned it into a worldwide brand. Key Points: · Finding the time to do what you love · Learning by trial and error · How to find the customers and investors · How to change passion into a product · How perseverance is key “They say, invest in the jockey, not the horse. So, invest in yourself. This is invested so much in me as a person and I'll never be able to go back to the old person.” - Eileen Kenney Warby Parker: http://warbyparker.com/tinyleaps Hoofitz Join Us On YouTube: http://youtube.com/greggclunis

Have you set SMART goals, but can’t seem to get them going? In this episode I want to talk about outcome goals, process goals, and why it is that we all struggle so much to actually accomplish our goals. Key Points: The difference between outcome goals and process goals The #1 reason you struggle to accomplish your goals The tiny change you need to make to improve your goal setting Notable Quote: ”I want to put in the work as opposed to I want the result. That's the difference between outcome goals and process goals.” – Gregg Clunis Join Me On YouTube: http://youtube.com/greggclunis

In today’s episode we are talking about protecting your mental energy so you can have much more stable days, so you can have the energy you need to work on the things that you want to work on, and to make sure that you are able to keep moving forward in your life. Become a Rockstar Podcaster: don’t forget to sign up for a 7 day trial to Sparkology for only $1 at: http://sparkology.co/tinyleaps Key Points: · What is the mental fog · How it effects your day to day · Recognizing those energy vampires · 4 ways to get out of the cycle Notable Quote: “The truth is our mental energy affects everything. It affects our ability to do pretty much everything else.” Gregg Clunis Important Links:  http://youtube.com/greggclunis

In this episode, I sit down with JV Bharatan to talk about his book Undying Optimism.  Join Evolution Eat: http://evolutioneat.com/tinyleaps

In this episode, I share my top 5 rules for networking when you are an introvert.  Join us on YouTube: http://youtube.com/greggclunis

In this episode, I sit down with Ani Manian to talk about the Primal Six method and how entrepreneurs can leverage their subconscious mind.  Get 2 months free with Skillshare: http://skillshare.com/tinyleaps Join us on YouTube: http://youtube.com/greggclunis

In this episode, I break down the myth of being "self-made" and why it's a dangerous thing to aspire to.  Join us on YouTube: http://youtube.com/greggclunis Visit My Website: http://greggclunis.com

In this episode, I sit down with Emile Mimran from Adinlay to teach you how to become a paid influencer.  Takeaways: "If you are connected with people who trust your opinion, you are already an influencer."  You’ll Learn: Why brands like "micro-influencers" more than influencers How to get paid for the content you are already creating Why you are already an influencer Resources: Get paid to post on Adinlay: http://adinlay.com — This episode is sponsored by Blinkist, an app that gives you the key ideas from bestselling nonfiction books in 15-minute text and audio "blinks".  Get 7 days free here: http://blinkist.com/tinyleaps

In this episode, I break down the #1 thing you can do to take control of your day. Wipe the fuzzies out of your eyes, because this is Tiny Leaps, Big Changes. Join Evolution Eat: http://evolutioneat.com/tinyleaps  Welcome, to another episode of Tiny Leaps, Big Changes, where I share simple strategies you can use, to get more out of your life. My name is Gregg Clunis and in this episode I want to talk about the #1 thing you can do each day to take control of your day and finally start to move forward in your life. 

Get 7 days free with Blinkist: http://blinkist.com/tinyleaps Subscribe on YT: http://youtube.com/greggclunis In this episode, I sit down to share my thoughts on where you should start if you feel stuck in the process of personal development. 

In this episode, I sit down to talk about anxiety and what you can do to break out of it.  Definition of Anxiety:  Intense, excessive, and persistent worry and fear about everyday situations. Fast heart rate, rapid breathing, sweating, and feeling tired may occur. You'll Learn: Why anxiety is so difficult to deal with The one trick that can help when dealing with anxiety  Why breathing matters and can help calm you down The connection between the brain and the body Resources:  The Science of Slow Deep Breathing: (https://www.psychologytoday.com/us/blog/neuraptitude/201602/the-science-slow-deep-breathing) 

Are you ready to transform your eating habits, lose weight the right way and design a lifestyle of peak performance? Join Evolution Eat's free course at www.evolutioneat.com/tinyleaps In this sponsored episode, I bring back Daniel Thomas Hind from Evolution Eat to share his groundbreaking process for mastering your diet, changing your lifestyle, and building a healthy relationship to food.  You'll Learn: Why having a healthy relationship to food is more important than any diet How most people start with their end goal when it comes to dieting, and what they should do instead What Beethoven and Mozart have to do with your eating habits How to permanently master your diet, change your relationship to food, and never starve yourself again Guest Bio: Daniel Thomas Hind is the founder of Evolution Eat where he and his team specialize in helping workaholics and high performers become more productive at work and more fulfilled in life. How? By transforming their relationships with food. He believes that when you stop obsessing about food, stop reaching for sugar to fill an emotional void, stop judging yourself for your weight every day, something awesome happens: You have more energy. You create more time. You become more creative, less stressed. You become way more productive. You look and feel f**king awesome.