Tiny Leaps, Big Changes

By Gregg Clunis

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Category: Mental Health

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Rate for this podcast

Subscribers: 708
Reviews: 2

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

A Podcast Republic user
 Sep 3, 2018

Description

Tiny Leaps, Big Changes is a personal development podcast focused on exploring the day-to-day behaviors we all engage in that determine the results we gain in our lives. Hosted by Gregg Clunis, the show shares simple strategies you can implement into your life to start moving the needle towards your biggest goals. Get ad-free episodes by joining TLBC+: https://anchor.fm/tinyleaps/subscribe

Episode Date
840 - The Importance of Why (Excerpts From The Book)
871
Aug 01, 2022
Introducing The Jordan Harbinger Show
171

In this episode, we talk about the Jordan Harbinger Show. Do check it out!

Aug 01, 2022
839 - Begin Boldly (feat. Christie Hunter Arscott)
1289

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

Jul 28, 2022
838 - How to Take Strategic Risks (feat. Christie Hunter Arscott)
1259

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

Jul 26, 2022
837 - How Can We Fix Gender Equity? (feat. Christie Hunter Arscott)
1027

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

Jul 25, 2022
836 - This is A Game You Can't Win
876

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

Jul 21, 2022
835 - A Simple Approach to Saving More Money
908

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/

Jul 20, 2022
Are you going back to school or in grad school?
86
Jul 20, 2022
834 - Productivity & Personality Types
1055
Jul 19, 2022
833 - A Weird Trick | Tiny Tips
609

In this episode, we talk about the zeigarnik effect

YouTube: https://youtu.be/lLme2reBEfc

Article: https://www.verywellmind.com/zeigarnik-effect-memory-overview-4175150

Jul 18, 2022
832 - How to Make Life Easier
614

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

Jul 15, 2022
831 - Easier is Better (Debunking Jim Rohn)
750

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. 

Jul 14, 2022
830 - Should You Hire a Coach? (feat. Devon Brooks)
1040
Jul 13, 2022
829 - Is Coaching Worth It? (feat. Devon Brooks)
934

Devon's Instagram: https://www.instagram.com/devsdevelopment

Sphere: https://sphere.guide/

Text "Start" to 910-407-1979

YouTube: https://youtu.be/VU2BgbCfL00

Jul 12, 2022
828 - Why Coaching is Broken (feat. Devon Brooks)
1176

Devon's Instagram: https://www.instagram.com/devsdevelopment

Sphere: https://sphere.guide/

Text "Start" to 910-407-1979

YouTube: https://youtu.be/pfqsRxeUt00

Jul 11, 2022
827 - The 7 Fs (feat Lynn Rae)
685

Connect with Lynn: lynn@thefbook.ca

YouTube: https://youtu.be/7zSRQkN_Jck

Jul 09, 2022
826 - Navigating Bipolar Disorder (feat. Lynn Rae)
837

Connect with Lynn: lynn@thefbook.ca

YouTube: https://youtu.be/KHptwBJ11Ew

Text "Routine" to 910-407-1979

Jul 07, 2022
825 - Self Care vs Self Help
693
Jul 05, 2022
824 - How to Build a Morning Routine
904
Jul 05, 2022
823 - 9 Self-Care Tips
1075
Jul 01, 2022
822 - Life Design and Roe v Wade
859

In this episode, we talk about abortion rights. 

YouTube: https://youtu.be/Pof-RXBalSA

Jun 29, 2022
821 - Intrinsic vs Extrinsic Motivation (Motivation 101)
646

YouTube: https://youtu.be/UOXg8xt8W_U

Submit Your Response: https://tlbc.co/submit

Jun 28, 2022
820 - RFA: How do you practice self-care?
287
Jun 27, 2022
819 - Personal Development is Broken (Here's the Solution)
843
Jun 21, 2022
818 - TDODAR: A decision making model
607
Jun 20, 2022
817 - The Truth About Habit Building
565
Jun 16, 2022
816 - 3 Tiny Leaps That Will Change Your Life
659
Jun 15, 2022
815 - Two Steps to Find Happiness
833

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

Jun 14, 2022
814 - How to Find Your Passion
847

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

Jun 13, 2022
813 - One Habit That Will Change Your Life
766

In this episode, we look at 2 linchpin habits that can change the rest of your life.

https://www.youtube.com/channel/UC0UZNi0KDMMTPLBx4iI_1ew/

Jun 09, 2022
812 - Build Habits Easier With This Strategy
694

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

Jun 08, 2022
811 - 4 Easy Ways to Get Motivated
732

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

Jun 07, 2022
810 - Motivation 101: Promotion vs Prevention
695

In this episode, we look at two different types of motivation - promotion & prevention. 

YouTube: https://www.youtube.com/channel/UC0UZNi0KDMMTPLBx4iI_1ew

Jun 06, 2022
809 - 3 Unique Ways to Practice Meditation
703

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

Jun 03, 2022
808 - What the [Expletive] is FOAM?
871
Jun 02, 2022
807 - The Behavior Difficulty Scale
852
Jun 01, 2022
806 - How to Improve Decision Making
658

YouTube: https://www.youtube.com/channel/UC0UZNi0KDMMTPLBx4iI_1ew

May 31, 2022
805 - How Bias Holds You Back
1128

YouTube: https://www.youtube.com/channel/UC0UZNi0KDMMTPLBx4iI_1ew

Better Help: https://betterhelp.com/tinyleaps

Happy Healthy Human: https://anchor.fm/paul-levitin

May 30, 2022
804 - How to Say No
1187

Try Better Help: https://betterhelp.com/tinyleaps

Happy Healthy Human: https://anchor.fm/paul-levitin

May 26, 2022
803 - Stop Chasing Success
779

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/

May 19, 2022
802 - How to Get Back Into It
1317

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

May 12, 2022
801 - You Are Not Special
789

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...

May 05, 2022
Repost: 301 - How to Ask for Help
986

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

Apr 22, 2022
Repost: 211 - 4 Obstacles You'll Face When Trying to Be Productive
1030

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/

Apr 20, 2022
Repost: 102 - Do the Work, Forget Everything Else
788

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

Apr 15, 2022
Repost: 101 - You Are Not Your Circumstances
963

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


Apr 14, 2022
800 - How to Stay Consistent
1394

Thank you! 

Apr 08, 2022
799 - How to Hack Your Motivation
1167

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

Apr 06, 2022
798 - How Dopamine Works
870

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

Apr 04, 2022
797 - How to Change Behavior
768
Mar 29, 2022
796 - 3 Simple Productivity Hacks
914
Mar 26, 2022
795 - Time Management Doesn't Work
760

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/

Mar 23, 2022
794 - How Motivation Works Pt 2. (feat. Ayelet Fishbach)
1478

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

Mar 17, 2022
793 - How Motivation Works Pt 1. (feat. Ayelet Fishbach)
1631

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

Mar 17, 2022
792 - How Visualization Works
1292
Mar 09, 2022
791 - The Secret to Consistency With Habits
1166
Mar 02, 2022
790 - The Danger of Streaks
1115

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

Try Munk Pack: https://munkpack.com/ (code: tinyleaps)

Try the Upward App: https://tlbc.co/links

Feb 23, 2022
789 - How to Change Pt 2 (feat. Katy Milkman)
1157

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

Feb 17, 2022
788 - How to Change Pt 1 (feat. Katy Milkman)
1589

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

Feb 15, 2022
787 - Building Habits
780
Feb 09, 2022
786 - Stop Celebrating Your Wins! (sort of)
583

Wake Me Up Podcast: http://www.wakemeuppodcast.com/

Upward App: https://tlbc.co/links

Join The Group: https://tlbc.co/community

Jan 31, 2022
785 - How to Set a Good Goal
811
Jan 25, 2022
784 - Recovering From The Pandemic
667

Download The App: https://tlbc.co/upward-ios

Join The Group: https://tlbc.co/community

Jan 19, 2022
783 - How to Avoid Overwhelm
1047

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
Jan 10, 2022
782 - A Strong Start to the Year
924
Jan 04, 2022
Get an accountability partner in 2022
539

Download The App: https://tlbc.co/upward-ios

Jan 01, 2022
781 - Mental Health Advice for New Years
991
Dec 27, 2021
780 - How to Improve Decision Making
863
Dec 23, 2021
779 - Breathing Techniques for Panic Attacks
905
Dec 21, 2021
778 - You Deserve To Rest
696
Dec 17, 2021
777 - Self-Help Books Won't Work
869
Dec 13, 2021
776 - Getting Back to the Gym Pt 1
1272

In this episode, we talk about my journey getting back into the gym. 

Green Chef: http://greenchef.com/tinyleaps10

Upward: https://upward.so

Dec 08, 2021
775 - How to Choose a Therapist (feat. Heather Parady)
998

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.”

Dec 07, 2021
774 - How to Learn Faster Pt 2
1268

In this episode, we look at a process for learning faster.

Sponsor: http://blinkist.com/tinyleaps

Dec 03, 2021
773 - How to Learn Faster Pt 1
985

In this episode, we look at a process for learning faster. 

Sponsor: http://blinkist.com/tinyleaps

Dec 02, 2021
772 - Mental Health Matters In 2022
908

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

Nov 30, 2021
HB: How to Pursue Happiness without “Toxic Positivity”
819

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:

Nov 26, 2021
HB: A Unique Way to Find Answers to Your Questions
967

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:

Nov 24, 2021
771 - Using a SWOT Analysis
765

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

Nov 20, 2021
770 - Digging Out Of The Hole
993

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

Nov 19, 2021
769 - How to Get Started
745

In this episode, we look at the fresh start effect and how to get started. 

The Aubrey Marcus Podcast: https://kite.link/amptlbcm2


Nov 17, 2021
768 - How to Get Things Done
828

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

Nov 16, 2021
Eric Adams (NYC Mayor Elect) Pt 2.
1498

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

Nov 12, 2021
Eric Adams (NYC Mayor Elect) Pt 1.
1419

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

Nov 11, 2021
767 - Happiness Isn’t a Destination
799

In this episode, we talk about why you need to take time to recognize your wins. 

Join the community: https://tlbc.co/discord

Nov 03, 2021
766 - Get More Done: The Eisenhower Matrix
655

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

Nov 02, 2021
765 - Personal Development Is Broken
597

In this episode, we talk about why personal development is broken.

Join the discord: https://tlbc.co/community

Nov 01, 2021
764 - Clarity is Overwhelming
560

In this episode, we talk about how clarity can be incredibly overwhelming.

Join the discord: https://tlbc.co/community

Oct 28, 2021
763 - Celebrate The Opportunities
444

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

Oct 26, 2021
762 - Changes to Tiny Leaps
689

In this episode, we discuss some changes coming to the show this week. 

Join the community: https://tlbc.co/community

Oct 25, 2021
HB: Cultivate Meaningful Relationships
895

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:

Oct 24, 2021
HB: Personal Development Burnout
605

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:

Oct 23, 2021
761 - Taking Action vs Preparation
851

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

Oct 22, 2021
760 - Are You, You?
866

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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

Oct 21, 2021
759 - Own The Pressure
945

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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

Oct 20, 2021
758 - You Can’t Control Change
730

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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.


Oct 19, 2021
757 - Stop Thinking
830

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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

Oct 18, 2021
756 - You Can Do This
973

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

Oct 12, 2021
755 - Struggling With Weightloss
1388

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

Oct 07, 2021
754 - The Need to Connect
1332

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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

Oct 05, 2021
753 - What is Your Vision?
1091

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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

Sep 29, 2021
752 - Stop Asking for Permission
882

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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

Sep 27, 2021
751 - Say Yes
777

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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

Sep 24, 2021
750 - You Are Your Best You
675

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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

Sep 22, 2021
749 - The Truth About Perfectionism
965

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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

Sep 20, 2021
748 - One Simple Productivity Tip
761

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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

Sep 17, 2021
747 - The Curse of Ambition
1093

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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

Sep 15, 2021
746 - Do Push Notifications Work?
1285

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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

Sep 14, 2021
745 - Does Tracking Your Goals Help?
1135

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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)

Sep 08, 2021
744 - I'm Not That Smart
1367

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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)

Sep 06, 2021
743 - Set Realistic Goals
1216

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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

Sep 04, 2021
742 - The Truth About Decision Making
908

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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)

Sep 01, 2021
The Beta Link
85

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


Aug 31, 2021
741 - How Stress Affects Your Memory
887

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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

Aug 30, 2021
HB: Bully Grief
723

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:

Aug 28, 2021
[Repost] 644 - How Fear Is Used to Control You
856

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
Aug 26, 2021
740 - How Accountability Groups Work
748

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

Aug 23, 2021
739 - How To Get Better Sleep
1073

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

Aug 18, 2021
HB: Anxiety Triad
862

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:

Aug 17, 2021
HB: Learned Optimism
560

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
Aug 14, 2021
738 - The Truth About Fitness Apps
999

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

Aug 12, 2021
737 - How Yoga Can Improve Mental Health
803

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

Aug 11, 2021
736 - Challenge Yourself Daily
943

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

Aug 06, 2021
735 - The Law of Attraction Debate (feat. Heather Parady)
1058

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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

Aug 02, 2021
734 - Your Morning Routine
936

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

Jul 30, 2021
733 - The Behavior Change Wheel
940

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

Jul 28, 2021
732 - Tiny Changes for Better Mental Health
1112

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

Jul 26, 2021
Repost: The Hidden Cost of Personal Development
662

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

Jul 25, 2021
Repost: Why You Aren't Happy
540

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

Jul 24, 2021
HB: Can Rejection Be Therapy?
425

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:

Jul 23, 2021
How Tiffany Haddish Found Her Superpower (A Slight Change of Plans)
799

Dr. Maya Shankar completed a post-doctoral fellowship in cognitive neuroscience at Stanford, after receiving a Ph.D. from Oxford on a Rhodes Scholarship and a B.A. from Yale in cognitive science. She is currently the Senior Director of Behavioral Economics at Google. Previously she served as a Senior Advisor in the Obama White House, where she founded and served as Chair of the White House's Behavioral Science Team and as the first Behavioral Science Advisor to the United Nations under Ban Ki-moon.

On her podcast A Slight Change of Plans, a production of Pushkin Industries, she aims to hold intimate conversations that give an unvarnished look into how people navigate changes of all kinds and use that change to ultimately grow. Maya uncovers little-known personal stories and reflections from familiar names, like Hillary Clinton, Tiffany Haddish and Kacey Musgraves, and extraordinary stories from real-life inspirations, like a young cancer researcher in the throes of a stage 4 diagnosis and a Black jazz musician who convinced hundreds of KKK members to leave the Klan.

Sponsor: https://www.pushkin.fm/show/slight-change-of-plans/

Guest: Maya Shankar | https://www.instagram.com/aslightchange/

Jul 22, 2021
731 - Stop Feeling Guilty
884

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

Jul 21, 2021
How to Deal With Change (feat. Dr. Maya Shankar)
2716

Dr. Maya Shankar completed a post-doctoral fellowship in cognitive neuroscience at Stanford, after receiving a Ph.D. from Oxford on a Rhodes Scholarship and a B.A. from Yale in cognitive science. She is currently the Senior Director of Behavioral Economics at Google. Previously she served as a Senior Advisor in the Obama White House, where she founded and served as Chair of the White House's Behavioral Science Team and as the first Behavioral Science Advisor to the United Nations under Ban Ki-moon.

On her podcast A Slight Change of Plans, a production of Pushkin Industries, she aims to hold intimate conversations that give an unvarnished look into how people navigate changes of all kinds and use that change to ultimately grow. Maya uncovers little-known personal stories and reflections from familiar names, like Hillary Clinton, Tiffany Haddish and Kacey Musgraves, and extraordinary stories from real-life inspirations, like a young cancer researcher in the throes of a stage 4 diagnosis and a Black jazz musician who convinced hundreds of KKK members to leave the Klan.

In this conversation, we dive into her journey so far, what inspired her own change of plans from a star Violinist to a cognitive scientist, and how to think about your own potential changes.

Sponsor: https://www.pushkin.fm/show/slight-change-of-plans/

Guest: Maya Shankar | https://www.instagram.com/aslightchange/

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

Instagram: http://instagram.com/tinyleaps

Twitter: http://twitter.com/tinyleaps

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

Jul 20, 2021
730 - Eating After a Workout
1226

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

Jul 19, 2021
729 - How To Define Success (Weekly Roundtable)
975

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

Jul 09, 2021
728 - Tiny Ways to Challenge Yourself
972

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

Jul 07, 2021
727 - 6 Tips to Get More Organized
981

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

Jul 05, 2021
Reignite Imagination & Finding Time for Play
770

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:

Jul 02, 2021
726 - How to Overcome the Fear of Failure
1248

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

Jun 30, 2021
725 - How to Overcome the Fear of Success
1173

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

Jun 28, 2021
HB: Drink Coffee at 10:30 for More Energy
471

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:

Jun 27, 2021
HB: Throw Your Hand In The Air
490

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:

Jun 26, 2021
724 - 3 Resources to Stay Focused
994

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

Jun 25, 2021
723 - Why You Shouldn't Set Goals
1204

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

Jun 23, 2021
722 - The Summer Self-Help Guide
872

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

Jun 21, 2021
HB: Tapping On Your Body
643

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

Jun 20, 2021
HB: Practical Breathwork
909

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

Jun 19, 2021
721 - How to Build Self-Confidence (Q&A)
806

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

Jun 18, 2021
720 - How to Build a Side Hustle (Q&A)
851

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

Jun 16, 2021
719 - 5 Tips to Build Strong Habits
863

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

Jun 14, 2021
718 - How to Make Decisions Under Pressure (Q&A)
711

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

Jun 12, 2021
717 - How People Change Pt 2
1000

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

Jun 10, 2021
716 - How People Change Pt 1
1076

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

Jun 08, 2021
715 - Building a Tether Habit
840

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

Jun 07, 2021
714 - Can Inflammation Cause Depression? (feat. Jason Pawloski)
1055

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/


Jun 04, 2021
HB: Heart Math
568

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

Jun 03, 2021
HB: Holding Your Breath
759

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

May 29, 2021
713 - Does Meditation Work? (feat. Liv Bowser)
951

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

May 29, 2021
712 - How to Practice Emotional Self-Care Pt 2
1108

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

May 28, 2021
711 - How to Practice Emotional Self-Care Pt 1
893

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

May 26, 2021
HB: Runner's High Without Running
620

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

May 24, 2021
710 - The Truth About Manifesting (feat. Daniel Mangena)
869

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

May 21, 2021
709 - How to Change Your Mindset Pt 2
871

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

May 20, 2021
708 - How to Change Your Mindset Pt 1
763

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

May 20, 2021
HB: Tidying for Mental Health
1012

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


May 18, 2021
707 - How to Find Your Passion: Everything You Need To Know
852

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

May 18, 2021
706 - How to Practice Self-Reflection
770

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

May 14, 2021
705 - Learning A Second Language
676

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

May 12, 2021
704 - How to Get More Organized: The Ultimate Guide
1197

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

May 10, 2021
703 - The Blueprint for Behavior Change: The Fogg Behavior Model
1020

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

May 07, 2021
702 - How to Practice Self Care With Limited Time
761

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

May 03, 2021
701 - What To Do If You Hate Your Job
928

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

Apr 30, 2021
Is Your Job Fulfilling?
236

Become a paid subscriber: https://anchor.fm/tinyleaps/subscribe

Have you ever thought about changing your career? Maybe you've felt stuck, or uninspired in your day to day work?

You’re not alone. Millions of people are unhappy in their jobs and looking for a way out. But it can be hard to know where to start, what questions to ask, or how to find the right path to make that leap. 

Well, I just got off an amazing conversation with an expert in this space, Misha Rubin. After 15 years as a management consultant at one of the big 4 consulting firms, eventually getting promoted to partner at the firm, Misha left it all behind. In his words "It just wasn't the right thing for me".

Get access to this full conversation when you become a paid TLBC subscriber (link above)

Apr 29, 2021
700 - 3 Productivity Hacks That Actually Work
683

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

Apr 28, 2021
699 - The 3 Best Meditation Books
890

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

Apr 26, 2021
698 - Creating a Self Care Checklist (Free Download)
969

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

Apr 23, 2021
697 - The Importance of Vitamins
818

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.

Apr 21, 2021
696 - The Habit of Happiness: Why Happiness is a Choice
939

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

Apr 20, 2021
695 - How to Stop Being Selfish
672

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

Apr 16, 2021
694 - Spirituality, Religion, & Mental Health
954

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

Apr 14, 2021
693 - How to Practice Self-Care
714

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

Apr 12, 2021
692 - How to Increase Your Productivity
632

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

Apr 09, 2021
691 - Why Positive Thinking Doesn't Work
607

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.

Apr 07, 2021
690 - How Nostalgia Can Be Beneficial
496

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

Apr 05, 2021
689 - Intuition vs Anxiety
538

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.

Apr 02, 2021
688 - Start a Stamp Collection
554

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

Mar 31, 2021
687 - Should You Quit Coffee!?
458

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


Mar 26, 2021
Improving Success in the Stock Market (Market Adventures)
984

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

Mar 25, 2021
686 - How to Build Self Control
599
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
Mar 24, 2021
How Laughing Can Heal You (Happy Brain)
970

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

Mar 23, 2021
685 - Let Go of Control in Life
627

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/

Mar 23, 2021
Repost: Why Happiness is So Hard to Find
625

In this episode, we look at why happiness is such a difficult thing to find in our lives.

The Problem

Happiness is one of those things that is constantly out of our grasp. We all chase it, at least to some extent. But quickly realize that the more you chase it, the less likely you are to find it.

In the U.S. there is a cultural obsession with happiness. It’s treated like a product that can be sold. Download this app, try this pill, drink this supplement, listen to this music. At the core of this industry is a universal truth…

Everyone wants happiness, but no one knows how to get it.

Digging Deeper

The term Happy is defined as “feeling or showing pleasure or contentment”. Happiness therefore is the state of feeling or showing pleasure or contentment.

I think this is part of where the problem starts. By viewing happiness as a state to enter or exit. We create the expectation that it’s something we can attain. Happiness is just around the corner if we just solve for it the way we would a math problem. 2X + Y = Happy...all we have to do is figure out what X and Y stand for and blamo...we’re happy right?

Well, I don’t need to tell you how wrong that is. You’ve probably experienced it for yourself.

The Solution

Well there are a few things we need to change in order to capitalize on this powerful ability and actually experience more happiness as a result.

  1. We need to change our language around happiness. It’s not a state of being. It’s not something we can enter and leave if we just work hard enough. Happiness exists in a moment. It’s fleeting. In many ways, joy is a better word to use. Happiness is something we get to experience for the brief moment in between something good happening, and our Hedonic Adaptation kicking in. This is why improving your ability to be in the moment and be present is a critical step to experiencing happiness. Without that ability, you’ll miss all of those little moments where happiness is waiting for you.
  2. We need to stop making decisions based around what will make us happy. Again, happiness is not a state of being. It’s the fleeting moments. We experience happiness and joy as we do precisely because it goes away. The moment we adapt to it, it’s gone, but the contrast between the two states makes it clear what just happened. With that said, making decisions based on what will make us happy doesn’t make any sense. Because all decisions that have positive outcomes will make us happy in the moment and will become normal afterwards. That’s how things work. I’m not saying that we shouldn’t pursue passions or choose paths that are good for us. What I’m saying is that whether or not this decision will lead to happiness is the last thing you should be considering.
  3. Finally, and I touched on this in the first point, we need to improve our ability to be present and experience those fleeting moments. Happiness exists for a brief period of time. Our ability to experience it comes down to whether or not we can be present enough for that time. By meditating, journaling, doing yoga, practicing gratitude, or any other tool to improve our focus and presence we will also allow ourselves to experience more happiness in our lives. Not because there is any new happiness to be found, but because we can experience the happiness that is already there.
Mar 19, 2021
Getting into the Stock Market (Market Adventures)
1122

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


Mar 18, 2021
684 - How to Navigate Grief
727

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

Mar 17, 2021
683 - How to Take Feedback Positively
707

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/

Mar 16, 2021
Cold Showers (Happy Brain)
847

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

Mar 15, 2021
682 - How to Improve Your Planning Skills
642

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

Mar 12, 2021
681 - How to Learn and Practice Financial Discipline
769

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/.

Mar 10, 2021
6 Second Kiss (Happy Brain)
626

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

Mar 09, 2021
680 - How Society Affects Your Personal Development
559

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.

Mar 09, 2021
679 - How to Navigate Trauma
811

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

Mar 06, 2021
Hate Meditating? Do This!
601

Listen to Happy Brain:

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

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

Mar 03, 2021
678 - How to Live More Sustainably
713

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.

Mar 01, 2021
677 - How to Manage Emotional Saturation
721

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

Feb 26, 2021
676 - How Effort Affects Your Results
618

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

Feb 24, 2021
675 - How to Calm Yourself Down
670

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

Feb 23, 2021
674 - Tips for Job Hunting in 2021
774

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

Feb 17, 2021
673 - Exploring Your Mental Health
627

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

Sponsor: http://blinkist.com/tinyleaps

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

Feb 17, 2021
672 - Improve Your Focus Instantly
597
Feb 12, 2021
671 - How Rest Can Be Productive
615

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

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

Sponsor: http://blinkist.com/tinyleaps

Feb 11, 2021
670 - How to Find Healing in Nature
776

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

Feb 09, 2021
669 - Valentine's Day Date Ideas (Covid Friendly)
917

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

Feb 06, 2021
668 - The Value of Playing Video Games
584

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/


Feb 04, 2021
667 - The Power of Retrospection
753

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/

Feb 02, 2021
Tiny Ways to Burn Excess Fat
966

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/

Jan 30, 2021
665 - How to Get Better at Communication
600

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/

Jan 27, 2021
664 - How to Choose a Therapist
783

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/

Jan 25, 2021
663 - How to Think About Your Food
647

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/.

Jan 23, 2021
662 - Why You Should Measure Progress (feat. Lola Priego)
2403

In this episode, we speak with Lola Priego from Base about why measuring your progress matters.

Get 20% off your first month: http://get-base.com/tinyleaps | code: tinyleaps

Base Instagram: http://instagram.com/get_base

Lola's Twitter: https://twitter.com/Lolitapriego

Jan 21, 2021
661 - How to Find Love (feat Damona Hoffman)
733

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/

Jan 19, 2021
660 - Are You Addicted to Stress?
575

In this episode, we explore stress as an addiction. 

Sponsor: http://curology.com/tinyleaps

Jan 15, 2021
659 - The Importance of Gut Health (feat. Tina Anderson & Kiran Krishnan)
2293

In this episode, we look at the importance of gut health, the microbiome, and learn about how probiotics can help improve our lives. 

Sponsor: http://justthrivehealth.com | code: TLBC


Jan 15, 2021
658 - How to Manage Anger
786

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__/

Jan 13, 2021
657 - Stop Trying to Be Extraordinary
795

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/

Jan 11, 2021
656 - How to Practice Forgiveness
591

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

Sponsor: http://tinyleapsplus.com

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

Jan 08, 2021
655 - Lessons Learned From The Pandemic
593

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__/

Jan 06, 2021
654 - Can Long Distance Relationships Work?
546

In this episode, we look at long distance relationships.

Tiny Leaps Plus: http://tinyleapsplus.com

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

Jan 04, 2021
653 - Five Years of Tiny Leaps
820

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

Sponsor: http://tinyleapsplus.com

Jan 01, 2021
652 - A Better Way to Learn
607

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

Dec 29, 2020
651 - How to Embrace Your Inner Child
607

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/

Dec 29, 2020
650 - How to Stop Being a Perfectionist
714

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

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

Sponsor: http://tinyleapsplus.com

Dec 28, 2020
649 - I'm Going to Delete This Episode in 24 Hours
737

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

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

Sponsor: http://tinyleapsplus.com

Dec 27, 2020
648 - How to Slow Down Time
784

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

Sponsor: http://tinyleapsplus.com

Dec 25, 2020
647 - How to Improve Mental Strength
609

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

Written By: Samridhi Jain 

Sponsor: http://tinyleapsplus.com

Dec 24, 2020
646 - 3 Keys to More Happiness
657

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

Sponsor: http://tinyleapsplus.com

Dec 23, 2020
645 - How to Deal With Heartbreak
664

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.

Dec 22, 2020
644 - How Fear Is Used to Control You
856

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
Dec 21, 2020
643 - The Value of Affirmations
565

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

Dec 20, 2020
642 - Two Ways to Build a Habit
633

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

Sponsor: http://blinkist.com/tinyleaps

Dec 20, 2020
641 - How to Increase Your Productivity
720

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

Written By: Samridhi Jain

Sponsor: http://greenchef.com/tinyleaps80

Dec 18, 2020
The Biggest Mistakes in Stock Market Trading (Market Adventures)
754

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

Dec 17, 2020
640 - How to Set Good Boundaries
601

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.

Dec 15, 2020
639 - Why Happiness is So Hard to Find
760

In this episode, we look at why happiness is such a difficult thing to find in our lives. 

Sponsor: www.joinfightcamp.com/changes

The Problem

Happiness is one of those things that is constantly out of our grasp. We all chase it, at least to some extent. But quickly realize that the more you chase it, the less likely you are to find it.

In the U.S. there is a cultural obsession with happiness. It’s treated like a product that can be sold. Download this app, try this pill, drink this supplement, listen to this music. At the core of this industry is a universal truth…

Everyone wants happiness, but no one knows how to get it.

Digging Deeper

The term Happy is defined as “feeling or showing pleasure or contentment”. Happiness therefore is the state of feeling or showing pleasure or contentment.

I think this is part of where the problem starts. By viewing happiness as a state to enter or exit. We create the expectation that it’s something we can attain. Happiness is just around the corner if we just solve for it the way we would a math problem. 2X + Y = Happy...all we have to do is figure out what X and Y stand for and blamo...we’re happy right?

Well, I don’t need to tell you how wrong that is. You’ve probably experienced it for yourself.

The Solution

Well there are a few things we need to change in order to capitalize on this powerful ability and actually experience more happiness as a result.

  1. We need to change our language around happiness. It’s not a state of being. It’s not something we can enter and leave if we just work hard enough. Happiness exists in a moment. It’s fleeting. In many ways, joy is a better word to use. Happiness is something we get to experience for the brief moment in between something good happening, and our Hedonic Adaptation kicking in. This is why improving your ability to be in the moment and be present is a critical step to experiencing happiness. Without that ability, you’ll miss all of those little moments where happiness is waiting for you.
  2. We need to stop making decisions based around what will make us happy. Again, happiness is not a state of being. It’s the fleeting moments. We experience happiness and joy as we do precisely because it goes away. The moment we adapt to it, it’s gone, but the contrast between the two states makes it clear what just happened. With that said, making decisions based on what will make us happy doesn’t make any sense. Because all decisions that have positive outcomes will make us happy in the moment and will become normal afterwards. That’s how things work. I’m not saying that we shouldn’t pursue passions or choose paths that are good for us. What I’m saying is that whether or not this decision will lead to happiness is the last thing you should be considering.
  3. Finally, and I touched on this in the first point, we need to improve our ability to be present and experience those fleeting moments. Happiness exists for a brief period of time. Our ability to experience it comes down to whether or not we can be present enough for that time. By meditating, journaling, doing yoga, practicing gratitude, or any other tool to improve our focus and presence we will also allow ourselves to experience more happiness in our lives. Not because there is any new happiness to be found, but because we can experience the happiness that is already there.
Dec 14, 2020
638 - Why You Should Try Yoga
682

In this episode, we look at the benefits of trying yoga. 

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

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

The Problem

Our world is one that, if enabled, will take us on an endless race with no pause for breath.

There is always change. There is always a challenge. There is always a climb. But in this process there is one thing we all should be searching for, stillness.

That moment where we pause and everything else falls away. How often do we allow ourselves such a luxury? How long can you allow yourself to pause without guilt creeping in?

The blunt reality is that if we do not allow for these spaces in our lives we will burn out. This is a fact. If you picture yourself as a cup full of water, going nonstop without taking those pauses is like pouring out from your cup without taking a moment to replenish your supply.

Does this image sound familiar?

Digging Deeper

The social benefits of yoga are readily apparent. As a practice it invites us to find spaces in

our body and movement. It prompts us to stretch and elongate our capacity. In its purest

form, mainstream yoga in our present world, is an exploration of how the human body can

move.

But if we explore beyond the physiological capacity it allows, and dig deeper to the

metaphorical invitation the practice enables. With this view yoga can become a moving form of meditation. Not pushing when your body needs space, giving yourself the grace of time to find more, allowing yourself moments of both stillness and movement.

The Solution

If you’re ready to give it a shot here’s the next step.

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

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

Dec 13, 2020
637 - Why To Do Lists Don't Work
713

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

Dec 12, 2020
636 - How to Beat Your Phone Addiction
664

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__/

Dec 11, 2020
635 - Why Motivation is Detrimental to Your Success (feat. Xavi De Guzman)
2337

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/

Dec 11, 2020
634 - How to Find Certainty in Your Career (feat. Xavi De Guzman)
1620

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/

Dec 10, 2020
633 - The 4 Stages of a Relationship
539

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


Dec 08, 2020
632 - How I Stay Productive
689

In this episode, we talk about being more productive. 

Sponsor: http://andstillivote.org

Dec 07, 2020
631 - Luck is Not a Bad Word
893

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

Join TLBC+: http://tinyleapsplus.com

Dec 06, 2020
630 - How to Accomplish More
660

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

Join TLBC+: http://tinyleapsplus.com

Dec 05, 2020
629 - Don't Set a Goal for 2021
573

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

Dec 04, 2020
628 - Top 3 Relationship Podcasts (December 2020)
803

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



Dec 03, 2020
627 - How to Stop Reacting Emotionally
830

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.

Dec 02, 2020
626 - How to Improve Your Sleep Cycle
695

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__/

Dec 01, 2020
625 - Why Smoking is Easier Than Working Out
722

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.

Nov 30, 2020
624 - How to Be a Supportive Partner
585

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


Nov 27, 2020
623 - How We Form Habits
703

In this episode, we look at how we form habits.

Sponsor: Right now Blinkist has a special offer just for our audience. Go to blinkist.com/TINYLEAPS to start your free 7 day trial and get 25% off of a Blinkist Premium membership.

The Problem

I’ve mentioned on this podcast a number of times that the secret to moving forward is taking consistent action over long periods of time. I’ve also spent an enormous amount of time talking about how taking advantage of the habit system can make it significantly easier to do that.

The process for change becomes really simple when we break it down into these two things.

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

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

Digging Deeper

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

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

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

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

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

The Solution

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

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

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


Nov 26, 2020
622 - Working Hard Isn't Enough
891

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.

Nov 23, 2020
621 - Why Failure is Such a Big Problem
888

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

Sponsor: http://athleticgreens.com/tinyleaps


Nov 20, 2020
620 - Is Anxiety a Habit?
762
Nov 18, 2020
619 - How to Achieve Your 2020 Goals
765

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


Nov 17, 2020
618 - Top 3 Personal Finance Podcasts (November 2020)
694

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

Nov 13, 2020
617 - Bad Habits to Break ASAP Pt 1
807

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

Resources Mentioned:

http://blinkist.com/tinyleaps

http://tinyleapsplus.com


Nov 11, 2020
616 - 3 Ways to Hit Snooze Less
627

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

Secure the vote: www.andstillivote.org


Nov 09, 2020
615 - Top 3 Good Habits to Build
584

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

Nov 07, 2020
614 - How Your Environment Affects You
552

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/

Nov 04, 2020
613 - How Curiosity Can Change Your Life
700

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

Blinkist: http://blinkist.com/tinyleaps

Nov 02, 2020
612 - Why Motivation Doesn't Work
807

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

Civil Rights: www.andstillivote.org

Oct 30, 2020
611 - Is Self-Help Holding You Back?
603

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

Oct 29, 2020
610 - How to Get Out of Your Comfort Zone
777

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

Oct 26, 2020
609 - How to Grow Without Leaving People Behind
741

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

Oct 23, 2020
608 - Why You Can't "Catch Up On Sleep"
646

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

Oct 22, 2020
607 - How to Be Confident In Your Growth
762

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 

Oct 20, 2020
606 - How to Stop Impulse Buying
766

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.

Oct 13, 2020
605 - Cognitive Distortions 101
845

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?

Oct 12, 2020
604 - Creating a Guiding Principle
707

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

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


Oct 10, 2020
603 - Reasons to Start Meditating
608

In this episode we look at 3 major reasons to start meditating today. Get excited because this is Tiny Leaps, Big Changes.

Welcome to another episode of Tiny Leaps, Big Changes where I share simple strategies you can use to get more out of your life. My name is Gregg Clunis and in this episode I’m sharing 3 huge reasons to start meditating if you haven’t already.

The Problem

You’ve been told over and over again that you need to start meditating. I’ve brought it up a number of times on this podcast and have tried to drive the point home using as much science, research, and personal experience as I can.

But yet, you still aren’t meditating.

Why is that?

Why Meditation is Important

  1. We never get quiet time to ourselves
  2. Increase in grey matter (over long periods of time)
  3. Better situational emotion management
Oct 07, 2020
602 - Tips for Better Meditation
666

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.

Oct 05, 2020
601 - Managing Time Like a Budget
634

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.

Oct 02, 2020
How to Win $150 in October (Episode 600 Giveaway)
472

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.

Sep 30, 2020
599 - How Friction Can Help You Change Your Life
698

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

Sep 28, 2020
598 - How to Get Organized
614

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

Sep 25, 2020
597 - How to Improve Your Memory
839

In this episode, we look at one simple strategy to improve your memory.

Sponsor: 

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

The Problem

There are often really important things we need to remember in our day to day lives. These can be minor like remembering to take out the trash or a bit more serious like remembering your anniversary. Regardless of what it is you need to remember though it’s not always easy to do so.

Digging Deeper

The first thing we need to better understand is what our options are when it comes to memory. There are three main categories of memory:

  • Long term memory
  • Short term memory
  • Working memory

The Solution

So how do we use this knowledge to better remember things that are important but not critical?

The answer comes in two steps:

  1. Encoding
  2. Memory Recall

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

Sep 23, 2020
596 - 3 Questions to Get Started
887

In this episode, we look at 3 simple questions to ask to find your first steps. 

Sponsor: 

Go to www.blinkist.com/tinyleaps to start your FREE 7 day trial AND get 25% off a Blinkist Premium Membership and up to 65% off audiobooks.

The Problem

Personal development is difficult. We know that taking action consistently is the key to getting results, but there is so much to consider even before we get to the “taking action” part of things.

What should we even take action on? How do we turn our goals into action in the first place? What do we do when we get stuck?

Digging Deeper

Part of the reason this happens is because of how complex personal development has gotten. Between all of the books, apps, podcasts, facebook groups, email lists, blogs...etc that are out there this industry has gotten very loud.

Everyone has their own process and their own method for helping you create change and solve your problems. And while, on the surface, this might seem like a good thing, it ultimately leads to a lot of confusing advice that often contradicts each other.

The Solution

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

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

Sep 22, 2020
595 - Why Change is Inevitable
658

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.

Sep 18, 2020
594 - The Truth About Time Management
708

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

Sep 16, 2020
593 - Stop Relying on Willpower
714

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

Sep 14, 2020
592 - How to Say Yes to Yourself
794

In this episode, we look at how to prioritize yourself and say no to others more often.

The Problem

I often struggle with prioritizing myself and making decisions that I actually want. It sounds silly right? It should be easy to prioritize myself. It should feel like the simplest thing in the world to check what I want in a situation and act accordingly. But it’s not.

Maybe it’s because I like avoiding conflict. And it’s not just me, many people around the world avoid conflict at all costs. Conflict is uncomfortable, it’s scary, and anything that might lead to conflict is seen as wrong. Speaking up for yourself? That’s a big no no. Saying no to a request? Wouldn’t dream of it. Changing your mind about plans with friends? That’s rude.

It’s built into our culture but it comes from very deeply rooted survival mechanisms that drive us to take actions and say things that may lead to being liked or accepted.

Digging Deeper

We live in a world that does not reward no. We live in a world that works only if you comply with the system. As a result, in our day to day lives it can be increasingly hard to prioritize ourselves, say no to those around us, and say yes to ourselves.

But it is possible to get better at this and to start pursuing the life that you really want rather than living your entire life in response and service to everyone else.

While I’m no expert at this and cannot even begin to understand all of the varying situations of people listening to this podcast. I can at least share what I’m personally doing to get better at this. Hopefully you can find something in this to apply to your own situation.

The Solution

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

Instagram: http://instagram.com/tinyleaps


Sep 08, 2020
Repost: You Are Not Your Circumstances
731

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

Sep 04, 2020
Repost: You May Not Deserve to Be Confident
491

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

Sep 03, 2020
Repost: The Importance of Sharing Your Story
639

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

Sep 02, 2020
Repost: How Are Your New Years Resolutions?
744

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

Sep 01, 2020
Repost: Where Does Creativity Come From?
828

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

Aug 31, 2020
591 - Three Tiny Ways to Practice Self Love
703

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

Aug 28, 2020
590 - Take One Tiny Leap Per Week
733

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

Aug 26, 2020
589 - Why Trying (and Failing) Matters
552

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

Aug 25, 2020
588 - Best Mental Health Podcasts Pt.1
557

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

Aug 21, 2020
587 - One Habit to Start Your Day
590

In this episode, we take a look at one simple habit you can build that can help you set up your day for success.

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

Part 1: Presenting the Problem

One thing we've always known is that starting our days off right can be the difference between feeling successful and productive or feeling like the day got away from you. But how exactly do you go about starting your day off right?

The common answer here is to develop a morning routine but morning routines can often be hard to keep up, long, and difficult to fit into our lives.

So I started asking myself....if I could only do one thing in the morning to get my day started what would it be? What is the tiny leap,  the smallest, most impactful step you could take?

Part 2: Diving Deeper

Well it turns out that the answer is stretching. Yeah, stretching first thing in the morning is one habit that, if done can have massive effects on your energy levels, mood, and overall experience throughout the rest of the day.

According to an article on South Dakota State University's website:

"Stretching first thing in the morning can relieve any tension or pain from sleeping the night before. It also helps increase your blood flow and prepares your body for the day ahead."

Overnight as we sleep our bodies are rarely moving. As a result our muscles get sore, our joints get tight, and our blood pressure goes down. When we wake our bodies naturally work to reset these but a good stretch can be an excellent short cut to help make this happen faster.

Here's what an article on Scientific American has to say about blood flow to the brain:

"Part of the reason exercise enhances cognition has to do with blood flow. Research shows that when we exercise, blood pressure and blood flow increase everywhere in the body, including the brain. More blood means more energy and oxygen, which makes our brain perform better."

Part 3: The Solution

  1. Increased blood flow to the brain can improve alertness and energy levels through the rest of the day
  2. Reducing aches and pains can improve mood
  3. Getting back into your body and reconnecting with the physical world can help you stay present through the day

All of that just from stretching each morning. Easy right? So while having a full morning routine that includes stretching would be a good thing, if you find yourself with less time to work with or if you find yourself struggling to be consistent with that routine just focus on stretching and you can still get some huge benefits.

Useful Links:

https://extension.sdstate.edu/benefits-stretching

https://www.scientificamerican.com/article/why-do-you-think-better-after-walk-exercise/

Instagram

http://instagram.com/tinyleaps

Aug 20, 2020
586 - How to Future-Proof Your Income (Big Questions Preview)
472

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

Aug 19, 2020
585 - How to Make Time for Your Goals
703

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

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

Part 1: Presenting the Problem

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

Part 2: Diving Deeper

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

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

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

Part 3: The Solution

1. How much time do you truly have?

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

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

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

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

2. Get focused

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

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

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

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

3. Pick your strategy

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

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

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

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

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Aug 18, 2020
584 - Are You Overwhelmed by Self Help?
708

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/

Aug 17, 2020
583 - The Outcome Doesn't Matter
570

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

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Aug 14, 2020
582 - Two Unique Ways to Build Self-Confidence
625

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

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Aug 12, 2020
581 - The Science of Flow
822

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

Aug 10, 2020
580 - Mental Health and Grief Pt 2.
833
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Aug 07, 2020
579 - Mental Health and Grief Pt 1.
732

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

Aug 06, 2020
578 - What is Your Real Goal?
718

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

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Aug 05, 2020
577 - Your Past Is Not Your Future
729

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/

Aug 04, 2020
576 - Three Kinds of Personal Development
934

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. 

Aug 03, 2020
575 - Two Requirements to Change Your Life
1096

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

Jul 31, 2020
574 - Being Positive is a Choice
757

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

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

Instagram

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Resources Used:

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

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

Jul 30, 2020
573 - How to Make Friends As an Adult
1112

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

Jul 29, 2020
572 - What Does "Making It" Mean?
1199

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

Jul 28, 2020
571 - Must Read Personal Development Books of July 2020
957

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

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

Daring Greatly by Brene Brown

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

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


How to Be Miserable by Dr. Randy J Paterson

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

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


Playing Ball on Running Water by Dr. David K Reynolds

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

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

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


Own The Day, Own Your Life by Aubrey Marcus

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

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Jul 27, 2020
570 - How to Stay Consistent (Vitamin Joy Podcast Teaser)
412

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

Jul 24, 2020
569 - Procrastinating? Do This...
1028

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?

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Jul 23, 2020
568 - How to Work Through Limiting Beliefs
915

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

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Jul 22, 2020
567 - Just Make It Up!
1215

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

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

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Jul 21, 2020
566 - The Effects of House Plants on Mental Health
814

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

Jul 20, 2020
565 - How to Build Self-Confidence
805

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

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Jul 17, 2020
564 - The Mental Health Effects of Going Outside
847

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

Jul 16, 2020
563 - How to Support Yourself While Supporting Others
936

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