Tiny Leaps, Big Changes (Gregg Clunis)

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

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

Instagram: http://instagram.com/tinyleaps

Twitter:  http://twitter.com/tinyleaps

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

Resources:

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

In this episode, 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:

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Resources:

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

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

Additional Resources:

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

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

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

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

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

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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/

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

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

The Problem

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

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

What gives?

Digging Deeper

When did the idea of time management come about?

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

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

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

The Solution

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

Well first we have to realize something:

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

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

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

Instagram: http://instagram.com/tinyleaps

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

In this episode, I take a look at the last year and plan out the year to come. 

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

Tik Tok | Instagram | YouTube

In today's episode, I explore the intriguing "Trigger > Thought > Action > Consequence" model that governs our daily decisions and actions. I introduce this process, illustrating its components with familiar examples like snacking habits, reactions to alarms, and social media usage.

I delve into each element of the model, beginning with 'Triggers,' which can be external events or internal feelings. Next, I discuss 'Thoughts,' shaped by individual backgrounds including beliefs, perceptions, and experiences. 'Actions' follow, ranging from conscious to semi-conscious, and finally 'Consequences,' the outcomes of our actions, which can be immediate or delayed, positive or negative.

I then explore the intricate relationships between these components and the impact of external factors like socio-cultural norms, environmental conditions, interpersonal relationships, and biological aspects. I conclude by addressing the challenges in managing this process, like the complexities of thought processes, the unpredictability of external factors, and the difficulty of changing ingrained habits.

Don't miss the next episode, where I'll provide a strategy for effectively navigating this process. Share this episode with friends interested in understanding human behavior and subscribe for more insightful content.

In this episode, we look at a basic process for improving your credit.   

1. Recognize the Value of a Credit Score 
2. Understand Your Score 
3. Identify Your Weak Areas 
4. Put Everything on Auto Pay  

Resources: 

https://www.moneyunder30.com/how-credit-works  

https://www.credit.com/credit-reports/how-credit-works/

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In this episode, I want to talk about a problem we all struggle with. It's called laziness. It's the thing that holds us back from our major goals, the thing that stop us from getting what it is we ultimately want. We all experience it. We all struggle with being lazy. We all struggle with actually doing the work, showing up and just getting it done. We all struggle with that, so it's not something to feel bad about or embarrassed or anything like that, but I've found that if you can better understand why you are being lazy, it can help you to break out of it. So in this episode, I want to go through all of that.

The five main reasons for your laziness:

1. Lack of Self Confidence
2. Lack of Support (Being Celebrated or Cheered)
3. A Lack of Recognition
4. Lack of Self-Discipline
5. Lack of Interest

Subscribe on YouTube: http://youtube.com/greggclunis

Visit the Website: http://greggclunis.com

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.

Today on the podcast we have a super action oriented conversation with Clay Cockrell. Clay is a practicing psychotherapist, the founder of Online Counseling.com, the creator of Walk and Talk therapy, and the host of the podcast Finding Therapy.

In today's episode we talk about:

• The stigma around therapy
• How to find the right support for you
• How to evaluate your therapist
• Why taking a walk with your therapist is a good idea.

Website: www.onlinecounseling.com

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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

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

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Instagram

http://instagram.com/tinyleaps

Resources Used:

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

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

In this episode I talk about the last year since my dad passed away. 

Listen to the mixtape:

https://soundcloud.com/greggclunis/sets/october-10th

In this episode, I share 3 ideas for side hustles you can start from home right now.

Sponsor:

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Crush It in 2018:

http://tinyleaps.today

Community:

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

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The Problem

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

Digging Deeper

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

The Solution

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

In this episode, we look at the process of how people change. This is part 1 of a 2 part series on conditioning.

Read The Article: https://tlbc.co/conditioning

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

Instagram: http://instagram.com/tinyleaps

Twitter:  http://twitter.com/tinyleaps

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

In this episode of the Happy Brain podcast, Heather discusses whether or not it matters what time you drink your coffee. Are you able to use this information to optimize your energy (and make that brain happy...)?

• Instagram: http://instagram.com/happybrainfm
  
• Heather's Instagram: https://www.instagram.com/heatherparady/
  
• Website: http://tlbc.co/happy-brain
  

RESOURCES:

• https://www.healthline.com/nutrition/best-time-to-drink-coffee
  
• https://www.healthline.com/health/food-nutrition/benefits-of-lemon-water#takeaway
  

Where is the balance between pursuing happiness and choosing to be positive versus "toxic positivity"? What do YOU think? Find us on Instagram and send a DM!

• Instagram: http://instagram.com/happybrainfm
• Heather's Instagram: https://www.instagram.com/heatherparady/
• Website: http://tlbc.co/happy-brain

RESOURCES:

• https://www.healthline.com/health/mental-health/toxic-positivity-during-the-pandemic#What-is-toxic-positivity
• Meliorism (How to Make Things Better): https://tlbc.co/meliorism-how-to-make-things-better/
• Listen to Tiny Leaps Big Changes: https://tlbc.co/

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

Sponsor: http://tinyleapsplus.com

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

In this episode, we talk about identity and how you can use it to accomplish your goals.

Music:

https://www.youtube.com/watch?v=pMarN41uJqE

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In this episode, I share an article from Corin Hinderegger on the Tiny Leaps, Big Changes blog.  

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Subscribe on YouTube: https://www.youtube.com/channel/UCeNQNdiUjSuev0pAKJ6WWzg  

My Website:  http://tinyleaps.fm

My Socials

Instagram: https://www.instagram.com/GreggClunis 

Facebook: https://www.facebook.com/greggclunis 

Community: https://www.facebook.com/groups/tinyleaps

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

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

Sponsor: http://tinyleapsplus.com

In this episode, we talk about why passion is not enough to keep you going. 

• Why passion is not enough
• Why opportunity is the best thing to focus on 
• Why I believe in Progress Uber Alles

Visit the website

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

About the Guest:

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

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

Her Work:

On giving and receiving feedback

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

Why we remember negative events more than positive ones

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

Why we don't all need to be so special

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

In this episode, we 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/

Get the book: https://www.centerstreet.com/titles/gregg-clunis/tiny-leaps-big-changes/9781546082750/

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

Twitter: https://twitter.com/greggclunis

In this episode, I share my results with the whole 30 diet. 

Sponsor:

http://healthiq.com/tinyleaps

Whole 30 Rules:

https://whole30.com/whole30-program-rules/

In this episode, we look at why working hard isn't enough to create the life you want. 

Sponsor: Bring an authentic boxing and kickboxing gym into your home with FightCamp. To get your FREE gift, just go to JoinFightCamp.com/CHANGES. www.JoinFightCamp.com/CHANGES.

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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

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

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

Part 1: Presenting the Problem

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

Part 2: Diving Deeper

That something can be in the form of:

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

Part 3: The Solution

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

Part 4: Daily Challenge

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

Instagram

Message me: http://instagram.com/tinyleaps

In this episode, I speak with Case Kenny from Prsuit about how consuming different perspectives can help you improve the quality of your life. 

Prsuit:

http://prsuit.com

Grove:

http://grove.co/tinyleaps

HungryRoot:

http://hungryroot.com | tinyleaps at checkout

In today’s episode, I talk about the effects of social media on mental health. Social media is a powerful tool to connect people but also can cause some negative effects. I also share four ways you can mitigate those effects.

Key Points:

· Why checking social media triggers the pleasure sensors in our brains

· What can happen when we don’t get the "likes"

· How social media impacts our opinions of ourselves

· 4 steps to mitigate the effects of social media

Important Links:

https://www.centreformentalhealth.org.uk/blog/centre-mental-health-blog/anxiety-loneliness-fear-missing-out-social-media

https://www.psycom.net/social-media-teen-mental-health

https://medicalxpress.com/news/2018-11-stress-minimizing-negative-effects-social.html

In this episode, we look at 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

Start you free trial of Blinkist: http://blinkist.com/tinyleaps

In this episode, we talk about 4 simple things you can do to keep yourself looking younger as you age. 

1. Drink more water
2. Avoid sun damage
3. Eat more greens
4. Reduce stress

Key Quotes:

Telomere length is a marker of both biological and cellular aging. Stressfullife experiences in childhood and adulthood have previously been linked to accelerated telomere shortening. Shortened telomeres have been associated with chronic diseases and premature death in previous studies by Dr. Owen Wolkowitz and colleagues at University of California, San Francisco (UCSF).

Resources:

https://heartmdinstitute.com/health-and-wellness/water-important-anti-aging/

https://www.aocd.org/page/agingandsundamage

https://www.webmd.com/healthy-aging/over-50-nutrition-17/anti-aging-diet

https://www.psychologytoday.com/us/blog/the-athletes-way/201404/emotional-distress-can-speed-cellular-aging

In this episode, I share Tamara Burgess' question from the FB Community and talk about my personal approach to journaling. 

Crush It Guide:

http://tinyleaps.today

Community:

http://facebook.com/groups/tinyleaps

Music:

https://www.youtube.com/watch?v=-cWkoBJuu-k

In this episode, I share three lessons I've learned over the past year by journaling.

Community:

facebook.com/groups/1857754001117714/

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

Secure the vote: www.andstillivote.org

In this episode, we talk about why you need to disconnect from social media and the impact it has on your creativity. We all are flooded with contacts and social media and we talk about how stepping away can help you hear your own voice.

Take the Survey: http://tinyleaps.fm/survey

Takeaways:

• Why you need to separate inspiration and processing
• How creativity happens
• The secret to hearing your own voice

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

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

In today’s episode we talk about how the greatest gift you can give, this holiday season but the rest of the year too, is your time. I share a song that has stuck with me on this topic and why it is so impactful. We also talk about why your time is so important and where you should focus it to give the most.

Key Points:

· How a Jay-Z song reminds me what is important

· Why money has less value than time

· What you should spend your time on

· Who you should spend your time with

Notable Quote:

“Money does not solve problems. Money can fuel the solution for problems, but money itself does not solve the problem. So this holiday season, when you are looking for ways to give back, when you were looking for ways to support your community, when you are looking for ways to support your family, when you're looking for ways to support yourself, I encourage you to spend the time.” – Gregg Clunis

Important Links:

www.shoptinyleaps.com

How productive were you today? Do you know? Did you track it? What method did you use? A to-do list? A pomodoro timer? I’d bet you were really really productive. I bet you got a lot of things done and checked off all those little boxes right? So here’s a different question…did any of it matter? Sure, you were productive…but for what purpose? To what end?

I think many of us forget to ask that last question in our day to day lives and work. As a society, we’ve been so focused on how to be productive that we’ve developed an endless stream of strategies and tools to make it easier. This exploded further in 2020 and the following years as the pandemic created a national and global shift towards fully remote or hybrid work. A shift that, I hate to break it to you, isn’t going to go away.

Resources

https://www.etymonline.com/word/productivity

https://www.zarvana.com/new-productivity-definition-that-wont-burn-you-out/

https://www.oecd.org/sdd/productivity-stats/40526851.pdf

https://blog.hubspot.com/marketing/a-brief-history-of-productivity

https://prezi.com/d7swdmdturqy/us-economy-in-1600s/

https://www.youtube.com/watch?v=6Z49g-A2AQI

In this episode, we look at three tiny yet effective ways to practice self-love, even when you’re busy and exhausted.

Sponsor: http://blinkist.com/tinyleaps

The Problem

The process of growth and personal development can be both challenging and rewarding.

On the one hand you realize how much power and control you truly have over the direction your life goes. You realize that all big changes come from the tiny leaps you take every day. And you realize that that means that if you can just focus on your tiny leaps each day, you can in some small way direct the outcomes you gain from this life.

On the other hand, you recognize how difficult it is to actually show up each day and take those tiny leaps. You start to see how much internal work needs to go into taking external action. You face failure and pain and sacrifice and all along the way question whether or not you even know what you’re doing. Because truly you’re just making it up and everyone else knows but you’re clueless.

Digging Deeper

Back in episode 584 I spoke about overwhelm and the role it plays in personal development. I also spoke about how that overwhelm came from our prefrontal cortex being overstimulated. This is an obvious outcome to a culture defined by working too much, not sleeping enough, and reaching for that ever elusive holy grail of productivity.

The Solution

I want to encourage you to adopt a new approach to your self-help journey. Keep setting goals, keep finding your first tasks. Keep taking action.

However, when you start to take that action I’d like you to focus in the beginning on just taking one tiny leap each week.

Instagram: http://instagram.com/tinyleaps

In this episode, we look at the mental health benefits of having a routine. 

1. Take Control of Your Sleep Cycle

"Routine can liberate your mental health, and it can have incredible psychological benefits, including alleviating symptoms of mental disorders, and insomnia. Creating a daytime routine for yourself or a loved one can promote better sleeping cycles." (Dr. Danielle Forshee)

2. Know What to Expect

"The importance of mental health has been associated with a variety of mental health conditions, including bipolar disorder, addiction, depression, among others. The reason behind this is that when we organize ourselves and know what to expect, it’s easier to actively work towards counteracting the thoughts and symptoms of any of the aforementioned mental health conditions." (Psychology Today)

3. Take More Time Off

"Creating a routine allows us to build in time for the important things. This includes time to rest, relax, and have fun. It’s not perfect – there are always going to be days when something overruns, a job takes three times as long as we expect it to take, or someone pops in unexpectedly. But structuring our time to include some downtime increases the likelihood that we’ll manage to have that time most days." (Blurt It Out)

Resources:

https://drdanielleforshee.com/psychological-benefits-of-routines/

https://www.psychologytoday.com/us/blog/the-gen-y-psy/201810/the-power-routines-in-your-mental-health

https://www.blurtitout.org/2018/11/08/mental-health-benefits-routine/

In this episode we are talking about the process of learning something new. This is something that I do  constantly since  I am  always learning a new skill. Through doing this  I built up a mental model that helps me understand what to expect when I go into something new and can be helpful for you too.

Join Sparkology:

http://sparkology.co/tinyleaps

Key Points:

• Why learning by the school method is less effective
  
• How I learned by doing in my own business
  
• Jumping wherever it makes sense
  
• Learning to adjust as you go
  

Notable Quote:

“If you want to learn a new skill, whatever it is, whether it's for work, your own creative purposes for your life, if you want to improve on something that's important to you, if you want to be better in any particular area, the only way is to start where it makes sense.” - Gregg Clunis

Important Links:

Join Us On YouTube: http://youtube.com/greggclunis

Join The Fb Group: http://facebook.com/groups/tinyleaps

Visit The Website: http://greggclunis.com

In this episode, I test out a new episode format and share my views on the "follow your passion" concept. 

Let me know what you think of this one...

Community:

http://facebook.com/groups/tinyleaps

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.

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

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

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

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

Sponsor: http://tinyleapsplus.com

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

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

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

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

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

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

In today’s episode I am sitting down with Jonathan Gill, who  is the CEO and founder of backtracks, a podcast startup that recently raised a good amount of money to help change the podcasting industry. We are learning a little bit more about a platform that I think take the podcasting industry to the next level, as well as helping individual podcasts grow and have more value.

Become a Rockstar Podcaster: don’t forget to to sign up for a 7 day trial to Sparkology for only $1 at: http://sparkology.co/tinyleaps

Key Points:

• How Jonathan created a unique service
  
• How his platform maximizes marketing
  
• Finding the right co-founder for your company
  
• How to get the right funding for your show
  

Important Links:

Backtracks: https://backtracks.fm/

In this episode, I share 4 tips to help you sustain your energy all day and become more productive. 

Free Webinar:

http://greggclunis.com/webinar

Subscribe on YouTube:

http://youtube.com/greggclunis

Follow on Instagram:

http://instagram.com/greggclunis

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

In this episode, we explore stress as an addiction. 

Sponsor: http://curology.com/tinyleaps

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

In this episode, we look at how stress affects your memory. Get excited, because this is Tiny Leaps, Big Changes.

Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis.

The Research:

Martina Piefke and Katharina Glienke published a paper in 2017 titled The Effects of Stress on Prospective Memory: A Systematic Review where they look at the effects of stress on what’s called prospective memory.

• Prospective memory is defined as the ability to remember to carry out intended actions in the future
• So basically…

What They Found:

“The present review demonstrates that a short acute stressor may have enhancing effects on PM in healthy humans, depending on the characteristics of the stressor and the type of PM.”

• According to the study, time-based PM, that is, things that you have a limited amount of time to carry out, are more vulnerable to the negative effects of stress.
• Event-based PM is less vulnerable.
• They believe this may be due to the increased cognitive load required for time-based PM.
• It’s worth noting that they found the opposite reaction in people suffering from PTSD
• So what’s the point here?
• Well, this study shows that there can be positive effects of acute stressors in life.
• This particular study shows that short-lived acute stress can improve memory in relationship to the future, but it implies that there are even more benefits to it

Key Takeaways:

• Don’t be afraid of stress
• Don’t give in to the flight part of the fight or flight response
• Stress can be beneficial in the right circumstances and leaning in to it can actually improve your results and performance
• Maybe there is an argument to be made to use stress as a superpower at times
• Obviously chronic stress and extreme stress are different subjects. Like all things, stress isn’t always good or bad. Try embracing it from time to time.

Join The Beta: https://tlbc.co/beta

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

Instagram: http://instagram.com/tinyleaps

Twitter: http://twitter.com/tinyleaps

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

Readings:

https://www.apa.org/pubs/journals/features/pne-pne0000102.pdf

https://www.sciencedirect.com/topics/neuroscience/prospective-memory

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/

Blinkist: https://blinkist.com/tinyleaps

Community: https://tlbc.co/community

Resources: https://gretchenrubin.com/podcasts/

Throw your hand in the air and proclaim how you want to feel. It just might make your brain happy...

• Instagram: http://instagram.com/happybrainfm
  
• Heather's Instagram: https://www.instagram.com/heatherparady/
  
• Website: http://tlbc.co/happy-brain
  

RESOURCES:

• https://www.josephpearlman.com/
  

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/

In this episode, I sit down with Laura Petersen to talk about writing and selling your first book. 

Free FB Community:

http://copythatpops.com/facebook

Skillshare:

http://skillshare.com/tinyleaps

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

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

Check out The Weekly Parady on Apple Podcasts or wherever you get your podcasts. 

In this episode, we talk about the pre-frontal cortex, the basal ganglia, and how they affect your ability to take action in your life. 

HungryRoot

http://hungryroot.com/tinyleaps

Resources

https://www.neuropsychotherapist.com/prefrontal-cortex/

https://www.britannica.com/science/basal-ganglion

https://www.youtube.com/watch?v=kpNbUN2_ebo

Watch on YouTube: https://youtu.be/KznGNnL7wBo

In this episode we're looking at ways to stay connected with your community and people that you love, while you are practicing social distancing. We want to avoid people accidentally isolating themselves so I share three ways to continue to feel connected without being physically present.

Try FourSigmatic: foursigmatic.com/tinyleaps Offer Code Tiny Leaps for 15% off

Key Points:

· Why you want to distance, not isolate

· Why you should schedule the time to call, skype, etc.

· How to stay connected if you’re working from home

· How getting outside (while still following guidelines) can help

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

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

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

Listen to Profit With Purpose

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

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

3 ways plants help improve your mental health

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

Tips for adding more plants

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

11 Ways Plants Help Mental Health

Why Indoor Plants Help

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

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

Useful Links:

https://philgerbyshak.com/

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

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

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

Website: http://marketadventures.fm

In today’s episode we're looking at the step by step approach to taking your biggest goals and targets, and breaking them down into your next steps. I know we all set big goals and this will help make them attainable a little bit at a time. This is one that I think is going to be incredibly valuable for many of you as it has been valuable for me in mapping both my podcast and in my personal goals.

Key Points:

· Why you need to break your goals down into steps

· How it helps to work backwards

· How you can identify each step

· How to make this process work for you

Important Links:
www.shoptinyleaps.com

In this episode, we sit down with Pete Mockaitis to talk about your career and how to be awesome at your job.

About Pete:

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

Resources:

How to Be Awesome At Your Job Podcast

In this episode we 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
   

In this episode, we look at the effects of nutrition on our mental health. 

Join Better Help (I did): http://betterhelp.com/tinyleaps

Resources:

https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626

Text 'Routine' to 910-407-1979 or visit https://tlbc.co/routine

YouTube: https://youtu.be/2YTP6fyUtFA

Resources:

https://www.everydayhealth.com/self-care/

https://www.psychologytoday.com/us/basics/self-help

In this episode we get real about the question of having enough time...

Instagram: https://instagram.com/tinyleaps

In this episode, we talk about strategies to help you feel more in control of your life.

Key Points:

1. Ask yourself what is taking control away from you
2. What does control mean? What does it look like? Write it down
3. Pick the first thing in that vision
4. Show up

Key Notes:

The sense of agency (SA), or sense of control, is the subjective awareness of initiating, executing, and controlling one's own volitional actions in the world.

In this episode, I sit down with Kimi and Pua from Best Life Ever to talk about their business, what the name means, and how you can create a better life. 

Start Your Side Hustle:

http://greggclunis.com/sidehustle

Broke-ass to Bad-ass:

https://itunes.apple.com/us/podcast/broke-ass-to-badass-by-best-life-ever/id1109233919

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

Coldest: https://coldest.com | TINYLEAPS

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

Sponsor: http://tinyleapsplus.com

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

Sources:

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

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

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

In this episode, we take a look at some of the habits that rich people engage in and why they are important for our own lives.

Key Points:

• The top 4 habits of the rich
  
• Why improving your life depends on the habits you have
  
• How to add new habits to your life
  

Notable Quote:

“I'm fascinated by the differences between rich people and poor people. Are the differences mostly a matter of class and economic mobility? Are people born to wealth and poverty and destined to remain there? Or are there observable differences in attitude and action that tend to lead people to specific levels of affluence?" - J.D. Roth

Important Links:

Original Article

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/

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

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

In this episode, we ask a very important question. Are you, you?

Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis.

Join us in a conversation where we discuss how you become you.

Key Takeaways:

• Your identity is a combination of people, experiences, and conversations you have had throughout your life.
• You can’t pinpoint where you picked your traits up from.
• Your mindset, habits, and actions come from the interactions you have experienced.
• Ask yourself what parts of your identity are things you actually want.
• Recognize that you aren’t necessarily all you.
• Find the things you find undesirable about your identity, and start changing them.

Sponsored By: Listen to the Aubrey Marcus Podcast: https://kite.link/amptlbcm

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

Instagram: http://instagram.com/tinyleaps

Twitter: http://twitter.com/tinyleaps

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

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.

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

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

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

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

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

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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

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

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Why We Want to Build Habits

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

Classical Conditioning

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

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

Examples:

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

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

Operant Conditioning

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

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

Examples:

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

Resources:

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

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

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

In this episode, we look at how anxiety might be a habit. 

Sponsor: http://curology.com/tinyleaps

Resources:

https://www.psychologytoday.com/us/blog/worry-and-panic/201505/how-break-the-habit-being-worried-and-anxious

https://www.anxietycentre.com/FAQ/can-thinking-anxiously-turn-into-a-habit.shtml

https://www.1440.org/blog/is-anxiety-a-habit-talking-with-dr-judson-brewer

https://www.mind.org.uk/information-support/types-of-mental-health-problems/anxiety-and-panic-attacks/causes-of-anxiety

In this episode, I talk about how to become more positive and confident in your day-to-day life. 

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In this episode, we talk about the benefits of setting intentions and being clear about what you want. 

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How do we make TIME for play? We know it's good for our mental health but... Who has the time?

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In this episode, we look at how discipline can lead to unlimited freedom. 

Quote:

"A little imprisonment — if it's of your own making — can set you free." - Austin Kleon

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