Tiny Leaps, Big Changes

In this episode, we look at how to get back on track when you've lost your habits or routines.  Purchase The Consistency Code: http://consistencycourse.com Have your own question or want a shout out? Follow the podcast on Instagram http://instagram.com/tinyleaps Send a message with your question or comment The Core Question When you develop a habit or routine but eventually break it, how do you get it back? Why this is a problem Leads to frustration with yourself Hard to find direction Feeling overwhelmed Confirms negative beliefs about self Why its hard to get back What you're talking about is an identity. Your way of being. You were there, and you still identify that way, so it feels like you should be able to just pick back up You don't necessarily identify the way you are now, even though it is your current reality So you wake up every day feeling like you should be this person...even though you aren't It's like if you grew up super super rich and then lost all your money. It

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

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 setti

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 som

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

In this episode, we talk about decision fatigue. Try Bllinkist: http://blinkist.com/tinyleaps What is Decision Fatigue? "As it turns out, your willpower is like a muscle. And similar to the muscles in your body, willpower can get fatigued when you use it over and over again. Every time you make a decision, it’s like doing another rep in the gym. And similar to how your muscles get tired at the end of a workout, the strength of your willpower fades as you make more decisions." - James Clear Everyone has a reserve of mental energy, and each decision draws on it The more decisions you make, the less mental energy you have Two Ways to Avoid It: Proactive: Optimizing your day to day routine to reduce unnecessary decisions (the president) Choose your outfit the night before Set out clothes for workouts Meal prep Reactive: Giving yourself space to reset and improve decision making (taking a break) Do something fun Take a break Stop for the day Key Takeaways: 1. Plan to make

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 St

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 pers

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.ny

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.ny

In this episode, we talk about reward systems and why they work so dang well. Try Blinkist: http://blinkist.com/tinyleaps Common Reasons to Use Reward Systems Rewards success Punishes failure Something to look forward to What is Operant Conditioning "Operant conditioning (sometimes referred to as instrumental conditioning) is a method of learning that occurs through rewards and punishments for behavior. Through operant conditioning, an association is made between a behavior and a consequence for that behavior" Why Does This Work? There are two types of behavior Respondent behaviors are those that occur automatically and reflexively. Think of pulling your hand away from the stove when burned or putting your hands forward to stop yourself when falling. Operant behaviors, on the other hand, are those under our conscious control. Some may occur spontaneously and others purposely, but it is the consequences of these actions that then influence whether or not they occur again in

In this episode, I sit down with Eric Adams to talk about meditation, mindfulness, and how switching to a plant-based diet cured his diabetes.  Try Better Help: www.betterhelp.com/tinyleaps

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

In this episode, we look at Classical Conditioning, Operant Conditioning, and how to build a new habit.  Join Blinkist: http://blinkist.com/tinyleaps Why We Want to Build Habits Habits make taking action easy Habits allow behavior changes to stick Classical Conditioning Classical conditioning is a technique frequently used in behavioral training in which a neutral stimulus is paired with a naturally occurring stimulus. Eventually, the neutral stimulus comes to evoke the same response as the naturally occurring stimulus, even without the naturally occurring stimulus presenting itself. Throughout the course of three distinct phases, the associated stimulus becomes known as the conditioned stimulus and the learned behavior is known as the conditioned response. Examples: "John B. Watson's experiment with Little Albert is a perfect example of the fear response.10 The child initially showed no fear of a white rat, but after the rat was paired repeatedly with loud, scary sounds, the

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? Wh

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 shou

In this episode, we look at how to deal with criticism from your loved ones.  Why We Take Things Personally: We depend on others for security and needs When others do something that feel threatening to our security we can take it personal This can impact our mental health by adding anxiety, sadness or resentful feelings How to not take it personal: Gain some perspective - can you see things from their point of view? can you ask clarifying questions? Take some space to work though how you feel about the situation and to gain some clarity Refocus on yourself, stay busy with your own needs Dont "Climb Down" and be negative in response. Resources: https://www.forbes.com/sites/francesbridges/2018/06/29/how-to-stop-taking-things-personally/#50ea48d96726 https://www.psychologytoday.com/us/blog/in-flux/201408/how-stop-taking-things-personally

In this episode, I sit down with Phil Gerbyshak to discuss his career, his book, and self-awareness. Try the Lawn Mower 3.0: www.manscaped.com CODE TINYLEAPS Useful Links: https://philgerbyshak.com/

In this episode, I sit down with Phil Gerbyshak to discuss his career, his book, and self-awareness.  Try Better Help: http://betterhelp.com/tinyleaps Useful Links: https://philgerbyshak.com/

In this episode, we look at how to be more assertive in your life.  Benefits of Being Assertive: increased confidence and self esteem better stress management better boundaries, saying no What it means to be assertive: "Being assertive is a core communication skill. Being assertive means that you express yourself effectively and stand up for your point of view, while also respecting the rights and beliefs of others.Being assertive can also help boost your self-esteem and earn others' respect. This can help with stress management, especially if you tend to take on too many responsibilities because you have a hard time saying no. Some people seem to be naturally assertive. But if you're not one of them, you can learn to be more assertive." How to Be More Assertive Start Small and use "I" statements Reherse and Practice setting boundaries Use Positive Self Talk Resources: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/assertive/art-20044644 https://www.h