Tiny Leaps, Big Changes

In this episode, we take a look at why we spiral out of control.  You'll Hear: What Catastrophizing means Why we all spiral out of control How to reign in your negative imagination Quote: "This is a habit of mine. When faced with the unknown, I expect the worst. And I can make mountains—no, volcanoes—out of molehills. Turns out, there’s a name for this: catastrophizing. This has become my new favorite word because it means I’m not the only one who does this. It also means I am likely not crazy."  Resources: Tiny Leaps, Big Changes Website 4 things to remember the next time you’re spiraling What is Catastrophizing? - Cognitive Distortions What is Catastrophic Thinking? (And How to Stop)

In this episode, I talk about my current productivity stack and share the roles they play.  You'll learn about: Notion Productivity Challenge Timer Google Calendar Listen to More Episodes

In this episode, we look at what exactly mindset is and how you can develop a good one.  You'll Hear: The two types of mindsets The difference between fixed mindset and growth mindset How to develop a growth mindset More Episodes: Tiny Leaps, Big Changes Recommended Reading: Mindset by Carol Dweck Why Mindset Matters for Your Success Fixed vs. Growth: The Two Basic Mindsets That Shape Our Lives

In this episode, we look at strategies to help you get out of crippling debt and start to live your life again.  You Will Hear: Find Out How Bad The Damage Is (Dave Ramsey) Pick a Plan (Credit Card Insider) (Avalanche, Snowball) Build a Lifestyle (Elizabeth Moore) Reward Yourself (Tony Robbins) Resources: How to Pay Off Debt How to Pay Off Debt: 6 Strategies That Work Reward Yourself Paying Off $30k in Debt in Just 2 Years (feat. Elizabeth Moore)

In this episode we talk about decision fatigue and how we can combat by creating more habits. Don’t forget to pay attention to the road because you are now listening to Tiny Leaps, Big Changes You Will Hear: How decision fatigue affects us Why we can't resist dessert How to incorporate habits into our lives Links: What the Research on Habit Formation Reveals Decision Fatigue

In this episode we talk about failure and why we all try so hard to avoid it even though it’s the one thing that leads to success. It’s time to pull yourself out of that slump because you are now listening to Tiny Leaps, Big Changes. You Will Hear: Why people avoid failure and disappointment. Why failure is a necessity in order to succeed How to deal with failure and make it a positive experience Links: Why Failure is Good for the Brain Intense Emotions and Strong Feelings

In this episode, we share 5 tips to help you fix your anxiety.  Book a call with Stephen Key Points: Start deep-breathing. Meditate. Practice self-care. Eliminate soda. Trim the fat from your budget. Bonus: Face it! Links: Tips for Living With Anxiety 21 Quick Tips to Change Your Anxiety Forever

In this episode, we talk about strategies to help you feel more in control of your life. Key Points: Ask yourself what is taking control away from you What does control mean? What does it look like? Write it down Pick the first thing in that vision 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 share advice that I'd give myself if I could travel back in time.  Take Control of Your Mental Health Key Points: Stop Worrying About Passion Everything Always Works Out People & Relationships Are The Most Important Have a Good Credit Score

In this episode, we look at your definition of success Key Points: What is success to you? Is that what you really want? This is your life...the only one Why are you doing what you do?

In this episode we talk about the alternatives to meditation for those of us who just don’t like doing it. It’s time to break out the colored pencils because you are now listening to Tiny Leaps, Big Changes. You Will Hear: Why journaling can be just as beneficial as meditation. How to develop a coloring practice to decrease your stress levels. Why yoga may be the best alternative to meditation. How flow can be used to decrease anxiety. Resources: Journaling Coloring Yoga Deliberate Practice (flow)

In this episode, we talk about how to tackle social anxiety. Join Blinkist: http://blinkist.com/tinyleaps Key Points: Why social anxiety is hard to deal with Why you sometimes need to "just do it" How deep breathing helps with anxiety Important Links: 6 Ways to Overcome Social Anxiety Learning Deep Breathing

In this episode, we look at your career and how you should be thinking about it. Key Points: Why the work you do doesn't always matter What actually matters in your career How to start getting ahead in your career Important Links: 113 Best Pieces of Career Advice We've Never Heard Before 7 Great Pieces of Career Advice No One Ever Told You

In this episode, we look at a few strategies to help us beat procrastination.  Join Better Help Key Points: Why you need to get clear on what it is you need to do How focusing on the negative can help you be more productive Why you sometimes need to "just do it" Important Links: 10 Ways to Beat Procrastination

In this episode, we talk about what to do when you don't get enough sleep.  Wake up at the right time (sleepyti.me) Eat Well Drink Water Do The Bare Minimum Go to Bed Earlier Than Usual Links: http://sleepyti.me Understanding Sleep Cycles

In this episode, we talk about how you can gain self-confidence. Key Points: Why you need to give yourself evidence of the opposite How your confidence is based on your evidence What you can do to gain self-confidence Important Links: 7 Mental Hacks to Be More Confident

In this episode, we talk about why it's important to have more quiet time in your life. Key Points: Why it's important to experience quiet The #1 reason we don't ever sit with ourselves Why we need quiet in order to think Get 1 Hr Free Business Coaching Important Links: 7 Reasons Why You Need Quiet Time

In this episode, we take a look at the #1 trait that people find attractive in others. Key Points: Why people like a good sense of humor Why ambition is key How a sense of self helps others trust you Important Links: 8 Traits People Find Attractive, According to Science 6 Traits Of Truly Attractive People

In this episode, we talk about why you shouldn't try to "prove them wrong". Join Betterhelp: http://betterhelp.com/tinyleaps Key Points: Why proving them wrong is a bad idea Why you need to come to your change from a positive place How to change your life

In this episode, we take a look at some of the foods that we all like to think are healthy, even when they aren't. Key Points: Why eating sushi is the equivalent of eating slices of white bread Why a spinach wrap is basically just green colored bread How to eat healthy in today's world Notable Quote: "Two sushi rolls may seem like the perfect light lunch. It's fish, right? But what most women don't know is that a typical California roll contains the carb equivalent of two and a half to four slices of bread—that's like eating two sandwiches filled with fake crab, avocado, and a teeny bit of veggies. Add a spicy tuna roll (another common choice) and you're eating another mayo-laden tuna sammy. At 640 calories, these rolls aren't terrible. But all those simple carbs are crowding out the protein and veggies." - Rachel Beller, R.D. Important Links: Original Article