Tiny Leaps, Big Changes

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

In this episode, we look at the book Keep Going by Austin Kleon. Get the book: https://austinkleon.com/keepgoing/

In this episode, we look at how to raise your self-esteem. Do something kind for someone Prioritize self care Go easy on your losses Change your expectations Try Four Sigmatic:  http://foursigmatic.com/tinyleaps Okay so I need to tell you something, this morning I decided to make a quick change to my routine. I tried out a new mushroom coffee from our friends over at Four Sigmatic. It's made with Lion's Mane & Chaga mushrooms. How crazy is that? If you aren't familiar, Lion's Mane and Chaga are these funny looking mushrooms that have been linked to all kinds of awesome health benefits. Lion's Mane even helps support increased focus, productivity, and creativity. The team over at Four Sigmatic had the brilliant idea to take these mushrooms, combine them with 100% organic Arabica coffee beans. It has 0 sugar, 0 carbs, and 0 calories. It’s organic, Vegan, Paleo, sugar-free, dairy-free. and the absolute best part? It leaves you feeling great! Seriously I've go

In this episode, we do a case study on Outdoor Voices to learn how we can build our own community centered businesses. Join Blinkist: http://blinkist.com/tinyleaps Problem Fitness apparel brands are targeted towards the elite athlete and the aspirational idea of the elite athlete. Very few, if any, fitness brands focus on the regular person who works out or aspires to working out. Solution A lifestyle fitness apparel brand build around a community of regular people. Utilizes brand images and real people to push the message. Customer Primarily women between 25 and 45 who live busy lives but feel their best when moving their body. Outdoor Voices becomes a way for them to do so. Marketing Underlying Philosophy: Identify a gap in the marketplace Align with an "identity" Build community offline and online Model Apparel, ecommerce

In this episode, we look at a simple process to trusting your gut.    How to listen to your intuition:  Slow the situation down and listen  Ask the question "what is my gut telling me?"  Tune out the noise  Don't be afraid to change your mind   Resources:  https://www.psychologytoday.com/us/blog/wander-woman/201703/should-you-trust-your-gut

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

In this episode, we talk about 4 simple ways to start a meditation habit.  Join Blinkist:  http://blinkist.com/tinyleaps Takeaways: Start small (2 minutes a day) | Zen Habits Do it anywhere and everywhere | Headspace Habit stacking | Daring to Live Fully Keep it simple | Buddhainonia Resources: https://zenhabits.net/meditate/ https://www.headspace.com/blog/2016/01/11/sticking-9-ways-make-meditation-daily-habit/ https://daringtolivefully.com/create-a-meditation-habit https://buddhaimonia.com/blog/5-steps-to-making-meditation-a-daily-habit

In this episode we talk about a quote I found about loving yourself and it is so important. It can be easier to put the focus elsewhere, but today we talk about why self-love is foundation for loving others. Key Points: · Why loving yourself is so important · Why loving yourself makes you better at loving others Notable Quote: "By learning to love and treasure myself, I will become that much better able to deeply love and treasure someone else" - Troy L. Love, A Year of Self Love “Your ability to grow and choose yourself and prioritize progress and be confident and love yourself is a billboard to everyone around you.” – Gregg Clunis Resources and Links: https://www.amazon.com/Year-Self-Love-Inspiration-Yourself/dp/1641527641

In this episode I talk about what I do when I get stuck or feel like I've reached a certain place in life and can't really move forward. I know that experience very personally so I have a few strategies that can help you by sharing what has worked for me. Key Points: · What I get stuck on · Why new things help gain perspective · How to break the mold · How I get out of my own way · Why connection drives growth Resources and Links: Join Empower: http://empower.me/tinyleaps Take the Survey: http://tinyleaps.fm/survey

In this episode, we look at the single best strategy to guarantee you get better at whatever you are working on.    Join Empower:  http://empower.me/tinyleaps  Take the Survey:  http://tinyleaps.fm/survey   Resources:  https://www.inc.com/wanda-thibodeaux/heres-what-practicing-does-to-your-brain-and-how-to-do-it-right.html

In this episode, we look at how to make less mistakes. Join Empower: http://empower.me/tinyleaps Take the Survey: http://tinyleaps.fm/survey Takeaways: Minor Mistake (a mistake of little consequence) Strong Habit Intrusion (James Reason) "When a habit or routine is established and pops up in a situation where the action is inappropriate for achieving desired outcomes" Identify the areas where these intrusions happen Build safe-guards into your process in those areas (double checking, get a second pair of eyes...etc) Resources: https://www.amazon.com/Human-Contribution-Unsafe-Accidents-Recoveries/dp/0754674029

In this episode, we look at one weird question to help you find your purpose.   This is one of the questions I get the most often. I am going to share the circumstance that led me to this show and hopefully this will help you in your life too. Key Points: · How I found my way to creating this show · The question you can ask yourself to help you find your passion Relevant Article:  https://markmanson.net/life-purpose   Join Empower:  http://empower.me/tinyleaps

In this episode, we look at the reason you should buy more clothes, get your nails done, and spoil yourself. We talk about how looking good can boost your self and why it has an important impact on your life. Join Empower: http://empower.me/tinyleaps Key Points: · What emotional immunity is · How looking good build up your emotional Immunity · How self-esteem can improve other area of your life Articles Used: https://thetempest.co/2018/11/07/style/heres-why-you-feel-good-when-you-look-good/ https://www.psychologytoday.com/us/blog/the-squeaky-wheel/201306/does-self-esteem-function-emotional-immune-system

In this episode, we look at why journaling matters. While I do not journal every day, I do make a point of doing it regularly and have found it to be beneficial in my life. Here is how if can help in your life too. Take the survey: http://tinyleaps.fm/survey Key Points: · Why journaling will declutter your mind and give you clarity · How it can help you stay focused · The benefit of seeing where you were and where you are going · Why journaling is an amazing way to share your story Notable Quote: “You can journal currently and three years from now, look back at those pages and recognize yourself in those pages even if you've moved a long way from then.”

In this episode, we look at a step-by-step approach to keeping more of your money.  Learn more finance tips: http://tinyleaps.fm/money Join Blinkist: http://blinkist.com/tinyleaps Takeaways: Track your spending (write it down) Review the reality each week Identify 1 behavior to change during that review Make a conscious effort to change or eliminate that behavior Quotes: "The secret to saving more of your money is to become conscious about your money habits and then actively control those behaviors"

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

In this episode, we look at a simple process to learn new skills faster. I'm going to be showing you how I learn something new so that you can apply it to your own life. This will help you start getting from not knowing what you're doing, to being able to put that thing into practice very quickly. Sign up for Better Help: http://betterhelp.com/tinyleaps Takeaways: Accept that failure is a part of the learning process Start learning where you are Take notes on your failure Learn the missing pieces Try again

In today’s episode, we talk about procrastination. We all have those things we don’t get around to doing, even though we may need or want to. Here is how you can beat procrastination in two easy steps. Take the survey: http://tinyleaps.fm/survey Subscribe on YouTube: http://youtube.com/greggclunis Key Points: · Why people procrastinate · How to identify why you procrastinate · How I beat procrastination in two steps Takeaways: 1. Pursue something underwhelming 2. Stop trying to do too much

In this episode, I talk about the last year of my credit journey and some lessons learned after having my score drop by 200 points. Key Points: · Why a credit score matters · Where I started and what happened to cause my score to drop · What I did to improve my score over the last year · What resources I used to keep track of my score Important Links: Take the survey Fender Play[CODE: Tiny Leaps] Blinkist

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