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Rank #71 in Health & Fitness category

Health & Fitness
Mental Health

Tiny Leaps, Big Changes

Updated about 1 month ago

Rank #71 in Health & Fitness category

Health & Fitness
Mental Health
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Tiny Leaps, Big Changes is a personal development podcast focused on exploring the day-to-day behaviors we all engage in that determine the results we gain in our lives. Hosted by Gregg Clunis, the show shares simple strategies you can implement into your life to start moving the needle towards your biggest goals.

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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.

iTunes Ratings

580 Ratings
Average Ratings
417
67
35
24
37

So. Many. Ads.

By Hungry.me - Apr 28 2020
Read more
It’s all ads, self-promotion and sponsorships. What's the point?

Short and sweet

By timThePdcstr - Feb 25 2020
Read more
Great daily content in 20 mins. I love Gregg’s take on life.

iTunes Ratings

580 Ratings
Average Ratings
417
67
35
24
37

So. Many. Ads.

By Hungry.me - Apr 28 2020
Read more
It’s all ads, self-promotion and sponsorships. What's the point?

Short and sweet

By timThePdcstr - Feb 25 2020
Read more
Great daily content in 20 mins. I love Gregg’s take on life.
Cover image of Tiny Leaps, Big Changes

Tiny Leaps, Big Changes

Latest release on Jul 10, 2020

Read more

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.

Rank #1: 126 - How to Be More Confident and Less Stressed

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This episode is on the following topic:

Power poses

Title: 126 - Power Poses: How to Be More Confident and Less Stressed

Music: youtube.com/watch?v=ukrb6npW_Rg

Resources:

dash.harvard.edu/bitstream/handle/1/9547823/13-027.pdf

ted.com/talks/amy_cuddy_your_body_language_shapes_who_you_are

Click to view: show page on Awesound

---

This episode is sponsored by
· Anchor: The easiest way to make a podcast. https://anchor.fm/app

Sep 20 2016

12mins

Play

Rank #2: 218 - The Importance of a Morning Routine

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In this episode, I share an article we recently published to my new publication "Win The Day".

Partnership:

http://tinyleaps.today/free

Community:

http://facebook.com/groups/tinyleaps

Check it out here:

https://medium.com/win-the-day

Music:

https://www.youtube.com/watch?v=xpPoUZ2Y2co

 

---

This episode is sponsored by
· Anchor: The easiest way to make a podcast. https://anchor.fm/app

Nov 23 2017

11mins

Play

Rank #3: 255 - How to Get In The Best Shape Of Your Life (feat. Adam Schaeuble)

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In this episode, I sit down with Adam (aka the PHD) to talk about his extremely simple, and proven, process for losing weight and keeping it off.

Community:

http://facebook.com/groups/tinyleaps

Adam's Podcast:

https://www.transformationcoach.me/

 

---

This episode is sponsored by
· Anchor: The easiest way to make a podcast. https://anchor.fm/app

Feb 07 2018

43mins

Play

Rank #4: 273 - How to Get Motivated to Do Anything

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In this episode, I share 3 steps to getting motivated to do anything!

Health IQ:

http://healthiq.com/tinyleaps

Set Better Goals:

http://greggclunis.com/goals

 

---

This episode is sponsored by
· Anchor: The easiest way to make a podcast. https://anchor.fm/app

Apr 24 2018

14mins

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Rank #5: 120 - How to Fight Procrastination

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In this episode we go over the three reasons why you procrastinate and how you can fight against them.

Featured Article:

psychologytoday.com/blog/the-science-success/201402/how-make-yourself-do-it-when-you-just-dont-want

Song:

youtube.com/watch?v=FMX9kq5_NLk

Facebook Group:

facebook.com/groups/1857754001117714/

Click to view: show page on Awesound

---

This episode is sponsored by
· Anchor: The easiest way to make a podcast. https://anchor.fm/app

Sep 09 2016

20mins

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Rank #6: 539 - How to Develop Self-Awareness Pt. 1 (feat Phil Gerbyshak)

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In this episode, I sit down with Phil Gerbyshak to discuss his career, his book, and self-awareness. 

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


Useful Links:

https://philgerbyshak.com/


--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

May 13 2020

21mins

Play

Rank #7: 247 - The Art of Fully Living (feat. Tal Gur)

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In this episode, I sit down with Tal Gur to talk about goal setting and how to accomplish anything. 

http://fullylived.com

http://facebook.com/groups/tinyleaps

 

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Jan 10 2018

34mins

Play

Rank #8: 379 - How to Build a Life You Really Love (feat. Shannon Ashley)

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In today's episode we are going to mix it up and I am going to read to you an article  written by Shannon Ashley. It's titled "How to build the life you really love."  This is not my article but I am excited to share her story about how she has overcome some limiting beliefs and made progress on her goals.

Join Sparkology:

http://sparkology.co/tinyleaps

Key Points:

  • Choosing a good life, over an easy one
  • Defining what a good life means to you
  • Limiting beliefs and getting past them
  • Creating the life you want, one baby step at a time

Notable Quote:

"We owe it to ourselves to step past our self limiting beliefs and take those baby steps to build the lives we love. It might seem scary, but an unfulfilled life is much scarier. "  - Shannon Ashley

Important Links:

Original Article: ttps://medium.com/publishous/how-to-build-a-life-you-really-love-5e4db5b09e0 

Shannon's Patreon: https://www.patreon.com/shannonashley 

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Sep 06 2019

13mins

Play

Rank #9: 538 - How to Be More Assertive

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In this episode, we look at how to be more assertive in your life. 

Benefits of Being Assertive:

  • increased confidence and self esteem
  • better stress management
  • better boundaries, saying no

What it means to be assertive:

"Being assertive is a core communication skill. Being assertive means that you express yourself effectively and stand up for your point of view, while also respecting the rights and beliefs of others.Being assertive can also help boost your self-esteem and earn others' respect. This can help with stress management, especially if you tend to take on too many responsibilities because you have a hard time saying no. Some people seem to be naturally assertive. But if you're not one of them, you can learn to be more assertive."

How to Be More Assertive

  • Start Small and use "I" statements
  • Reherse and Practice setting boundaries
  • Use Positive Self Talk

Resources:

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/assertive/art-20044644

https://www.healthline.com/health/how-to-be-more-assertive#avoid-guilt

---

This episode is sponsored by
· Anchor: The easiest way to make a podcast. https://anchor.fm/app

May 11 2020

15mins

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Rank #10: 205 - The Biggest Time Waster at Work (feat. Cy Wakeman)

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In this episode, I sit down with Cy Wakeman to talk about the biggest waste of time that we ALL participate in at work.

facebook.com/groups/tinyleaps

realitybasedleadership.com

No Ego:

amazon.com/No-Ego-Leaders-Workplace-Entitlement/dp/125014406X

Click to view: show page on Awesound

---

This episode is sponsored by
· Anchor: The easiest way to make a podcast. https://anchor.fm/app

Oct 17 2017

22mins

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Rank #11: 295- What to Do in August to Crush Your 2018 Goals

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In this episode of the podcast, we are talking about what you can do right now as we move into August to crush your 2018 goals. What were your goals back in January? Have you looked at them? Do you remember what they were? They probably have evolved as the year has progressed, but as we enter into the eighth month of the year, it’s time that we revisited them.

The good news is, you still have plenty of time to accomplish your goals. In this episode, I share with you my own process for reviewing the first half of the year, auditing where I currently am, and establishing what next steps I need to take to accomplish what I set out to do.

In this episode you will learn:

  • The four steps that you need to take right now to crush your 2018 goals.
  • The number one reason why people do not accomplish their goals.
  • How to keep momentum instead of having to constantly create it.

RESOURCES:

P.E.A.K application: Greggclunis.com/apply

Join the Tiny Leaps Facebook Group: http://facebook.com/groups/tinyleaps

Follow Gregg on Instagram: http://instagram.com/greggclunis

---

This episode is sponsored by
· Anchor: The easiest way to make a podcast. https://anchor.fm/app

Jul 31 2018

15mins

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Rank #12: 109 - How to Find Your Perfect Job

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In this episode I talk about how to find your perfect job, even if you don't have a passion.

Key Points:

- What is a perfect job?

- How do you find a perfect job?

- What if you don't have anything you are passionate about?

Connect:

twitter.com/greggclunis

Join the community:

facebook.com/groups/1857754001117714/

Click to view: show page on Awesound

---

This episode is sponsored by
· Anchor: The easiest way to make a podcast. https://anchor.fm/app

Jul 27 2016

12mins

Play

Rank #13: 210 - Feeling Unmotivated? Listen to This.

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Feeling unmotivated? This happens to EVERYONE and it's quite honestly one of the most frustrating things to deal with. In this episode, I share 3 things you can do to tackle this problem.

Crush It in 2018:
http://tinyleaps.today

Community:
http://facebook.com/groups/tinyleaps

Music:
https://www.youtube.com/watch?v=athFRSHdrag

Articles:

Manage Yourself: 10 Ways to Make Yourself Accountable at Work, in Life, and with Money 
https://www.moneyunder30.com/manage-yourself-10-ways-to-make-yourself-accountable-at-work-in-life-and-with-money

How to Motivate Yourself: 3 Steps Backed By Science
http://time.com/2933971/how-to-motivate-yourself-3-steps-backed-by-science/

How Top Athletes Set Goals that Most People Don’t 
https://deanyeong.com/set-goals-like-athlete/

6 Accountability Apps That Will Skyrocket Your Success
http://georgehalachev.com/2017/06/07/6-accountability-apps-that-will-skyrocket-your-success/ 

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Nov 12 2017

15mins

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Rank #14: 459 - Real Ways to Make Money Online Pt 1

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In today’s episode we are looking at three very real ways to make an extra income from home. These are ways I have tested personally or seen them tested by someone I know and each of these is a great way to use your skills to make some additional income.

Take the Survey for a Chance to Win $50

Resources:

Textbroker

Fiverr

Upwork

VIP Kid

---

This episode is sponsored by
· Anchor: The easiest way to make a podcast. https://anchor.fm/app

Jan 02 2020

16mins

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Rank #15: 235 - How to Stay Motivated and Accomplish Anything

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In this episode, I talk about how to stay motivated and accomplish anything. It's all about using a system to move you forward and doubling down on what is most valuable. 

Free Guide:

http://tinyleaps.today

Community:

http://facebook.com/groups/tinyleaps

---

This episode is sponsored by
· Anchor: The easiest way to make a podcast. https://anchor.fm/app

Dec 18 2017

13mins

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Rank #16: 106 - My Personal Productivity Process

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In this episode I talk about my personal productivity process

Key Points:

- How I keep track of tasks

Connect:

twitter.com/greggclunis

Join the community:

facebook.com/groups/1857754001117714/

Click to view: show page on Awesound

---

This episode is sponsored by
· Anchor: The easiest way to make a podcast. https://anchor.fm/app

Jul 21 2016

14mins

Play

Rank #17: 521 - How to Become Your Best Self

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In this episode, we discuss 3 simple strategies to help you become your best self. 

Try Four Sigmatic: http://foursigmatic.com/tinyleaps

  1. Raise Your Standards
  2. Analyze Your Mindset
  3. Gain New Perspectives
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This episode is sponsored by
· Anchor: The easiest way to make a podcast. https://anchor.fm/app

Mar 24 2020

15mins

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Rank #18: 320 - Small Changes to Improve Productivity

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In this episode, we breakdown the top 5 small changes to improve productivity on a day to day basis. 

Blinkist:

http://blinkist.com/tinyleaps

Book Launch:

http://tinyleapsevent.com

 

---

This episode is sponsored by
· Anchor: The easiest way to make a podcast. https://anchor.fm/app

Jan 08 2019

15mins

Play

Rank #19: 229 - Get Fit in 24 Days Pt 1 (feat. Hakim Cunningham)

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In this episode, I sat down with Hakim Cunningham to talk about his strategy for kickstarting your fitness in 24 days. 

Get Fit:
http://tinyleaps.today/24days

 

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Dec 07 2017

13mins

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Rank #20: 149 - How to Overcome Procrastination pt 1 (Like Optimal Living Daily)

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In this episode we talk about procrastination.

Breathe Into 2017:

breatheinto2017.com/

Community:

facebook.com/groups/1857754001117714/

Music:

youtube.com/watch?v=f0J2lyVy9_8

Full Article:

personalexcellence.co/blog/procrastination/

Click to view: show page on Awesound

---

This episode is sponsored by
· Anchor: The easiest way to make a podcast. https://anchor.fm/app

Dec 12 2016

9mins

Play

560 - Why "Take Massive Action" is Bad Advice

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

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

Reasons this isn't good advice

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

What to do instead

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

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· Anchor: The easiest way to make a podcast. https://anchor.fm/app

Jul 10 2020

15mins

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559 - A Better Way to Learn

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

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

Abstract

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

How to use this in your own life

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

The Study

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

---

This episode is sponsored by
· Anchor: The easiest way to make a podcast. https://anchor.fm/app

Jul 09 2020

13mins

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558 - The Privilege of Personal Development

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

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

Get Adam's Book: http://reframetheday.com

Adams Thoughts

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

In Episode 553 I Said

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

In this episode

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

Some realizations

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

What to do

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


--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Jul 08 2020

19mins

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557 - How to Get Back on Track

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

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

Have your own question or want a shout out?

The Core Question

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

Why this is a problem

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

Why its hard to get back

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

How do we get back there

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

Have your own question or want a shout out?

---

This episode is sponsored by
· Anchor: The easiest way to make a podcast. https://anchor.fm/app

Jul 07 2020

13mins

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556 - Do This When You Feel Upset or Anxious

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

Buy The Consistency Code: www.consistencycourse.com

Follow Puzzio The Poet: https://www.instagram.com/puzziothepoet/

What is HALT?

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

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

Why do people use HALT?

Let's think of a pretty common situation.

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

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

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

Questions to Ask Yourself:

Am I hungry?

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

Am I angry?

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

Am I lonely?

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

Am I tired?

  • Do I need to reset and rest?
  • Can I adjust my day to better care for my own needs?
---

This episode is sponsored by
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Jul 06 2020

12mins

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555 - What is Action Faking?

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

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

What is Action Faking?

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

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

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

What does Action Faking Look Like?

Fitness

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

Nutrition

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

Finances

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

Mental Health

  • Learning about meditation but not meditating

Career

  • Creating your 5 year plan

Relationships

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

Why do we Action Fake?

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

How to stop Action Faking

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

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Jul 03 2020

16mins

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554 - Mental Health Emergencies

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In this episode, look at mental health emergencies. 

Recognizing an Emergency:

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

Quote:

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

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

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

When to Ask For Help if its Not an Emergency:

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

Resources:

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

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

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

---

This episode is sponsored by
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Jul 01 2020

17mins

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553 - The Problem With Personal Development

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

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Jun 29 2020

17mins

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552 - How to Combat Decision Fatigue

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In this episode, we talk about decision fatigue.

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

What is Decision Fatigue?

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

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

Two Ways to Avoid It:

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

Key Takeaways:

1. Plan to make decisions early in the day

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

3. Avoid impulse decisions

Resources:

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

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Jun 26 2020

15mins

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551 - How Habit Stacking Works

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

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

What is Habit Stacking?

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

Why Does This Work?

  • Classical Conditioning

What is Classical Conditioning?

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

The 5 Stages:

  1. Acquisition
  2. Extinction
  3. Spontaneous Recovery

Key Takeaways:

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

Resources:

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

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Jun 25 2020

14mins

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550 - How to Change Yourself

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

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

What is Reciprocal Determinism:

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

Behavior

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

Environment

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

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

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

How can we use this to change in the future?

  • Change behavior
  • Change environment
  • Change yourself

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

Challenge:

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

Resources:

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

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Jun 22 2020

14mins

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549 - How to Be Better By Mistake Pt 2. (feat Alina Tugend)

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In this episode,  I sit down with Alina Tugend to discuss her book Better By Mistake.

About the Guest:

Alina Tugend is a long-time journalist who has worked in Southern California, London, Washington DC, Rhode Island and New York.  From 2005-2015 she wrote the award-winning biweekly Shortcuts column for The New York Times business section; Her work has appeared in numerous publications, including The Times, The Atlantic, O, the Oprah Magazine, Family Circle and Inc. Magazine. In 2011, Riverhead published Tugend’s first book, “Better by Mistake: The Unexpected Benefits of Being Wrong.” She also contributed a chapter to the book “Mistakes I Made at Work: 25 Influential Women Reflect on What They Got Out of Getting it Wrong.”

Follow her on twitter at @atugend and see more of her work at www.alinatugend.com

Her Work:

On giving and receiving feedback

https://www.nytimes.com/2015/02/07/your-money/how-to-survive-performance-reviews.html

Why we remember negative events more than positive ones

https://www.nytimes.com/2012/03/24/your-money/why-people-remember-negative-events-more-than-positive-ones.html

Why we don't all need to be so special

https://www.nytimes.com/2012/06/30/your-money/redefining-success-and-celebrating-the-unremarkable.html?_r=1

---

This episode is sponsored by
· Anchor: The easiest way to make a podcast. https://anchor.fm/app

Jun 19 2020

25mins

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548 - How to Be Better By Mistake Pt 1. (feat Alina Tugend)

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In this episode,  I sit down with Alina Tugend to discuss her book Better By Mistake.

About the Guest:

Alina Tugend is a long-time journalist who has worked in Southern California, London, Washington DC, Rhode Island and New York.  From 2005-2015 she wrote the award-winning biweekly Shortcuts column for The New York Times business section; Her work has appeared in numerous publications, including The Times, The Atlantic, O, the Oprah Magazine, Family Circle and Inc. Magazine. In 2011, Riverhead published Tugend’s first book, “Better by Mistake: The Unexpected Benefits of Being Wrong.” She also contributed a chapter to the book “Mistakes I Made at Work: 25 Influential Women Reflect on What They Got Out of Getting it Wrong.”

Follow her on twitter at @atugend and see more of her work at www.alinatugend.com

Her Work:

On giving and receiving feedback

https://www.nytimes.com/2015/02/07/your-money/how-to-survive-performance-reviews.html

Why we remember negative events more than positive ones

https://www.nytimes.com/2012/03/24/your-money/why-people-remember-negative-events-more-than-positive-ones.html

Why we don't all need to be so special

https://www.nytimes.com/2012/06/30/your-money/redefining-success-and-celebrating-the-unremarkable.html?_r=1

---

This episode is sponsored by
· Anchor: The easiest way to make a podcast. https://anchor.fm/app

Jun 17 2020

19mins

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547 - How Reward Systems Work

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In this episode, we talk about reward systems and why they work so dang well.

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Common Reasons to Use Reward Systems

  • Rewards success
  • Punishes failure
  • Something to look forward to

What is Operant Conditioning

"Operant conditioning (sometimes referred to as instrumental conditioning) is a method of learning that occurs through rewards and punishments for behavior. Through operant conditioning, an association is made between a behavior and a consequence for that behavior"

Why Does This Work?

There are two types of behavior

  • Respondent behaviors are those that occur automatically and reflexively. Think of pulling your hand away from the stove when burned or putting your hands forward to stop yourself when falling.
  • Operant behaviors, on the other hand, are those under our conscious control. Some may occur spontaneously and others purposely, but it is the consequences of these actions that then influence whether or not they occur again in the future.

Key Components:

Reinforcers & Punishments

Reinforcers:

"Reinforcement is any event that strengthens or increases the behavior it follows."

Positive Reinforcers

Positive events or situations presented after the behavior

  • Praise
  • Direct Rewards

Negative Reinforcers

The removal of events or situations as a result of a behavior

  • Giving a crying child candy to get them to stop

Punishments:

"Punishment is the presentation of an adverse event or outcome that causes a decrease in the behavior it follows"

Positive Punishment

"sometimes referred to as punishment by application, presents an unfavorable event or outcome in order to weaken the response it follows. Spanking for misbehavior is an example of punishment by application"

Negative Punishment

"also known as punishment by removal, occurs when a favorable event or outcome is removed after a behavior occurs. Taking away a child's video game following misbehavior is an example of negative punishment"

Key Takeaways:

  • The 2 kinds of behaviors are reflexes and operant behavior. Operant behaviors are more controllable and programmable.
  • If trying to develop or reduce an operant behavior using a reward system can be helpful.
  • When creating a reward system focus on reinforcers and punishments. Reinforce the behavior you want by giving yourself a reward or being praised. Be careful of accidentally reinforcing habits and behaviors you don't want
  • Punish behaviors you don't want

Resources:

https://www.verywellmind.com/operant-conditioning-a2-2794863#examples-of-operant-conditioning

---

This episode is sponsored by
· Anchor: The easiest way to make a podcast. https://anchor.fm/app

Jun 16 2020

13mins

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546 - How a Plant-Based Diet Helped His Diabetes (feat. Eric Adams)

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In this episode, I sit down with Eric Adams to talk about meditation, mindfulness, and how switching to a plant-based diet cured his diabetes. 

Try Better Help: www.betterhelp.com/tinyleaps



--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Jun 08 2020

23mins

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545 - Police Reform, Protesting, and Creating Real Change (feat. Eric Adams)

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In this episode, I sit down with the current Brooklyn Borough President to discuss George Floyd, Police Reform, Protesting, and how to create real lasting change in the system. 


--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Jun 03 2020

22mins

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544 - How to Build a New Habit

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In this episode, we look at Classical Conditioning, Operant Conditioning, and how to build a new habit. 

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

Why We Want to Build Habits

  • Habits make taking action easy
  • Habits allow behavior changes to stick

Classical Conditioning

Classical conditioning is a technique frequently used in behavioral training in which a neutral stimulus is paired with a naturally occurring stimulus. Eventually, the neutral stimulus comes to evoke the same response as the naturally occurring stimulus, even without the naturally occurring stimulus presenting itself.

Throughout the course of three distinct phases, the associated stimulus becomes known as the conditioned stimulus and the learned behavior is known as the conditioned response.

Examples:

"John B. Watson's experiment with Little Albert is a perfect example of the fear response.10 The child initially showed no fear of a white rat, but after the rat was paired repeatedly with loud, scary sounds, the child would cry when the rat was present. The child's fear also generalized to other fuzzy white objects.

This experiment illustrates how phobias can form through classical conditioning. In many cases, a single pairing of a neutral stimulus (a dog, for example) and a frightening experience (being bitten by the dog) can lead to a lasting phobia (being afraid of dogs)."


Operant Conditioning

Operant conditioning (sometimes referred to as instrumental conditioning) is a method of learning that occurs through reinforcements and punishments. Through operant conditioning, an association is made between a behavior and a consequence for that behavior.

When a desirable result follows an action, the behavior becomes more likely to occur again in the future. Responses followed by adverse outcomes, on the other hand, become less likely to happen again in the future.

Examples:

"If your child acts out during a shopping trip, you might give him a treat to get him to be quiet. Because you have positively reinforced the misbehavior, he will probably be more likely to act out again in the future in order to receive another treat."


Resources:

https://www.verywellmind.com/behavioral-psychology-4157183

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

https://www.verywellmind.com/operant-conditioning-a2-2794863

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Jun 01 2020

16mins

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543 - How to Re-frame The Day Pt 2. (feat Adam Lowenstein)

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In this episode, I sit down with Adam Lowenstein the author of Re-frame The Day to discuss meditation, mindset, and politics.

Pick up a copy of Adam's book: www.reframetheday.com

Get 50% off your first order, become a member today: www.feals.com/tinyleaps

In the episode we cover questions like:

  • What is it like working in the political world?
  • How, in your eyes, is the world of politics and real life connected?
  • How do we actually create stillness and reduce the amount of time we spend rushing?
  • You mention meditation in your book as a way to create awareness. Many people listening to this podcast have tried and failed at meditation time and time again. Do you have any advice for how to finally build the habit?
  • What changes can someone make today to start re-frame their days?
  • What one habit or routine should listeners focus on building into their lives?
  • How do we make these changes without getting overwhelmed?
  • What do we do if or when we get overwhelmed?
  • What does the result look like? What should we expect to change if we are making progress?
--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

May 29 2020

27mins

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542 - How to Re-frame The Day Pt 1. (feat Adam Lowenstein)

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In this episode, I sit down with Adam Lowenstein the author of Reframe The Day to discuss meditation, mindset, and politics. 

Pick up a copy of Adam's book: www.reframetheday.com

Try the Lawn Mower 3.0: www.manscaped.com CODE TINYLEAPS

In the episode we cover questions like: 

  • What is it like working in the political world?
  • How, in your eyes, is the world of politics and real life connected?
  • How do we actually create stillness and reduce the amount of time we spend rushing? 
  • You mention meditation in your book as a way to create awareness. Many people listening to this podcast have tried and failed at meditation time and time again. Do you have any advice for how to finally build the habit? 
  • What changes can someone make today to start re-frame their days?
  • What one habit or routine should listeners focus on building into their lives?
  • How do we make these changes without getting overwhelmed?
  • What do we do if or when we get overwhelmed?
  • What does the result look like? What should we expect to change if we are making progress?

--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

May 27 2020

24mins

Play

541 - How to Deal With Criticism

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In this episode, we look at how to deal with criticism from your loved ones. 

Why We Take Things Personally:

  • We depend on others for security and needs
  • When others do something that feel threatening to our security we can take it personal
  • This can impact our mental health by adding anxiety, sadness or resentful feelings

How to not take it personal:

  • Gain some perspective - can you see things from their point of view? can you ask clarifying questions?
  • Take some space to work though how you feel about the situation and to gain some clarity
  • Refocus on yourself, stay busy with your own needs
  • Dont "Climb Down" and be negative in response.

Resources:

https://www.forbes.com/sites/francesbridges/2018/06/29/how-to-stop-taking-things-personally/#50ea48d96726

https://www.psychologytoday.com/us/blog/in-flux/201408/how-stop-taking-things-personally

---

This episode is sponsored by
· Anchor: The easiest way to make a podcast. https://anchor.fm/app

May 18 2020

13mins

Play

iTunes Ratings

580 Ratings
Average Ratings
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So. Many. Ads.

By Hungry.me - Apr 28 2020
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It’s all ads, self-promotion and sponsorships. What's the point?

Short and sweet

By timThePdcstr - Feb 25 2020
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Great daily content in 20 mins. I love Gregg’s take on life.