Tiny Leaps, Big Changes

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

In this episode, we look at whether or not self-help might be holding you back in life.  Join Better Help: http://betterhelp.com/tinyleaps

In this episode, we look at how to get out of your comfort zone.  Sponsor:  Make an investment in your health today and try the ultimate all-in-one wellness bundle and support your immunity, gut health and energy by visiting www.athleticgreens.com/tinyleaps. You’ll receive up to a year’s supply of Liquid Vitamin D for FREE with your first purchase! Again, that’s www.athleticgreens.com/tinyleaps

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

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

In this episode, we talk about how to be confident in your goals as you try to create change in your life.  Sponsor: www.greenchef.com/tinyleaps80 

In this episode, we look at how to stop impulse buying.  Ad: http://blinkist.com/tinyleaps The Problem In 2017, Americans spent $240 billion—twice as much as they’d spent in 2002—on goods like jewelry, watches, books, luggage, and telephones, according to the Bureau of Economic Analysis. Spending on personal care products also doubled over that time period. Americans spent, on average, $971.87 on clothes last year, buying nearly 66 garments, according to the American Apparel and Footwear Association. That’s 20 percent more money than they spent in 2000 adjusted for inflation. At the same time, Americans are taking up more space. Last year, the average size of a single-family house in America was 2,426 square feet, a 23 percent increase in size from two decades ago, according to the Harvard Joint Center for Housing Studies. The number of self-storage units is rapidly increasing as well.  There are around 52,000 such facilities nationally; two decades ago, there were half that number. Digging Deeper W

In this episode we look at cognitive distortions, how they affect your personal growth, and what to do about them. VOTE: www.andstillivote.org The Problem: I am sure this has happened to you. A disagreement with someone you care about, or one negative comment out of 10 other positive ones, and all of a sudden you’re in a spiral of negative thoughts about yourself, the other person and the event itself. The problem is that these thoughts are more often than not inaccurate. They aren’t a good representation of what actually happened. Further, they are a completely made up representation of the event from the other person’s perspective. Digging Deeper Cognitive distortions are biased perspectives we put on ourselves and the world around us. They are patterns of thinking or believing that are irrational and that we unknowingly reinforce over time. These ways of thinking are harmful because, in general, we tend to act in accordance with our beliefs. So if our beliefs are false or inaccurate, naturally our actions

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

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

In this episode, I share 3 tips to help you get better at meditation. Get excited because this is Tiny Leaps, Big Changes. Welcome to another episode of Tiny Leaps, Big Changes where I share simple strategies you can use to get more out of your life. My name is Gregg Clunis and in this episode I’m sharing 3 tips to help you get better at meditation and get more from your sessions. Ad Speaking of meditation, have you started out October Meditation challenge yet? To celebrate episode 600 of the podcast I’m challenging you to meditate for as many days as possible in the month of October. And to make it even more interesting, each week I’ll be giving away $150 to a random participant. To enter all you have to do is do a meditation session and post to Instagram as a post or a story. You can post a video, a quick message, a picture of your meditation space...whatever you want. The post must tag the podcast @tinyleaps and it must be about your meditation session. Then each Friday I’ll be drawing a winner at random f

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

In this episode, I announce our 30 Days to Big Changes kick off challenge and explain how you can win $150 in October.  Full details here: https://www.instagram.com/stories/highlights/17896131397609693/ To celebrate episode 600 of the podcast I want to give away $600 in October. So I decided to launch a challenge. The goal is for you to meditate as many days as possible in October. It doesn't matter if you are new to meditation or a seasoned pro.⠀ ⠀ Here's how it works:⠀ 1. To enter the giveaway you must post about your meditation session on Instagram. ⠀ ⠀ 2. For an entry to be valid you must follow and tag the podcast @tinyleaps in your story or in your post. Your post must be about the ⠀ challenge in order to count as an entry.⠀ ⠀ 3. Drawings will be done on the 9th, 16th, 23rd, and 30th of October. There will be 1 winner each week who will receive a $150 Visa Gift Card or equivalent.⠀ ⠀ 4. You may gain up to 1 entry per day towards that week’s drawing.⠀ ⠀ 5. If you win the drawing during any of the we

In this episode, we look at the role that friction plays in personal development.  Sponsor: http://blinkist.com/tinyleaps The Problem: How many times have you thought to yourself, “I can’t seem to stop drinking soda, I just don’t have the willpower” Or maybe you blame it on a “sweet tooth.” Or you’ll say something like “If I weren’t so lazy, I would exercise more.” Statements like this, whether we intend them to or not, reinforce an idea that our bad habits are determined by a set of characteristics we were born with.  Our habits are fixed because “that’s just how I am.” Let me make something clear – you were not born lazy, or unorganized, or with a sweet tooth. You developed those attributes later in life through a combination of factors but they are not inherently a part of who you are. This means you can break them. Digging Deeper In 1936 Kurt Lewin formulated the statement: “Behavior is a function of the Person in their Environment.” Lewin, who earned the unofficial title the founder of Social P

In this episode, we look at Mise En Place, what it means, and how it can help you change your life. The Problem Feeling unorganized and unable to get everything done in a day is pretty common. In fact, Americans spend nearly $10 billion a year on self-help and organization products - according to Marketplace Enterprises. Thats billions – with a B Yet  according to the Wall St Journal office workers waste an average of 40% of their workday.  Not because they aren’t motivated, but because they were never taught organizing skills to cope with the increasing workloads and demands. Digging Deeper To find this guiding principle we are going to turn to an industry you might not expect. Restaurants. Have you ever heard of Mise-en-place? It’s a French phrase that roughly translates to “everything in its place.”  You may have heard this term on the many reality cooking shows. And while useful to help chefs create awe-inspiring meals we can learn a great deal about how to achieve more in our own lives by

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

In this episode, we look at 3 simple questions to ask to find your first steps.  Sponsor:  Go to www.blinkist.com/tinyleaps to start your FREE 7 day trial AND get 25% off a Blinkist Premium Membership and up to 65% off audiobooks. The Problem Personal development is difficult. We know that taking action consistently is the key to getting results, but there is so much to consider even before we get to the “taking action” part of things. What should we even take action on? How do we turn our goals into action in the first place? What do we do when we get stuck? Digging Deeper Part of the reason this happens is because of how complex personal development has gotten. Between all of the books, apps, podcasts, facebook groups, email lists, blogs...etc that are out there this industry has gotten very loud. Everyone has their own process and their own method for helping you create change and solve your problems. And while, on the surface, this might seem like a good thing, it ultimately leads to a lot of co

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

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 a

In this episode, we look at willpower and why you struggle to accomplish your goals.  Sponsor: Head over to greenchef.com/tinyleaps80 and use the code tinyleaps80 to get $80 off your first month plus free shipping on your first box. The Problem: When we decide we want to build better habits things tend to be pretty straightforward– we are going to lose weight, stop smoking, organize our closets, and finally stop procrastinating. But by the end of the week your plastic bins for organizing are still in the trunk of your car, your new running shoes tossed in the back of the closet, and there are those cigarettes still being smoked. What happened? Digging Deeper The dictionary definition of willpower is the control exerted to do something or restrain impulses, and the ability to control one’s own actions, emotions or urges. It’s important to understand that willpower is like physical strength in that: Willpower is a mind-body response, not merely a mindset Willpower is limited (just like muscle power)