Tiny Leaps, Big Changes

In this episode we talk about journaling and the surprising benefits it can have on both your psychological and physical self. Crack open that notebook because you are now listening to Tiny Leaps, Big Changes. In This Episode: - Journaling's effects on your psychology. - Journaling's effects on your physical health. - How to use journaling correctly. Quest: 1. Write 200 words about your day. 2. Post to Twitter or Instagram "I just wrote 200 words and I loved it!" with #mytinyleaps 3. Get 20 points. Music: This Year (Fox Stevenson Remix) | youtube.com/watch?v=htiyRFUjIqE | provided by CopyrightFreeNetwork Resources: A new reason for keeping a diary Siri Carpenter apa.org/monitor/sep01/keepdiary.aspx The Health Benefits of Journaling Maud Purcell, LCSW, CEAP psychcentral.com/lib/the-health-benefits-of-journaling/ The Good and the Bad of Journaling Steven Stosny, Ph.D. psychologytoday.com/blog/anger-in-the-age-entitlement/201309/the-good-and-the-bad-journaling Click to view: show page on Awesound

In this episode we talk about the diets and the science behind why they just don’t work. Grab a snack and settle in because you are now listening to Tiny Leaps, Big Changes. In This Episode: - Why diets don't work. - How our brains sabotage us. - Why you can't lose weight. Quest: 1. Write down your weight goals. 2. Post "I just set a specific goal and I’m ready to rock" to Twitter and Instagram with #mytinyleaps Music by Shy Kid youtube.com/shykidmusic soundcloud.com/clowndubstep/shy-kid-i-dont-want-to-die-1 Resources: Sandra Aamodt – Why Dieting Doesn’t Usually Work (Ted Talk) ted.com/talks/sandra_aamodt_why_dieting_doesn_t_usually_work nextavenue.org/why-diets-dont-work--and-what-do-instead/ collective-evolution.com/2014/09/23/5-reasons-why-not-to-diet-what-to-do-instead/ npr.org/sections/thesalt/2015/06/01/411217634/in-eating-lab-psychologist-spills-secrets-on-why-diets-fail Click to view: show page on Awesound

In this episode we talk about the surprising effects that physical exercise has on your mind. It might be time to clean the dust off that treadmill because you are now listening to Tiny Leaps, Big Changes. In This Episode: - How exercise benefits the white matter in your brain. - Why prioritizing exercise is important. Daily Alerts: Text Tiny to 38470 Quest: 1. Choose 1 type of exercise. 2. Post on Twitter or Instagram each day that you complete 10 reps. Resources: Why Is Physical Activity So Good for Your Brain? Christopher Bergland 2014 psychologytoday.com/blog/the-athletes-way/201409/why-is-physical-activity-so-good-your-brain Physical Exercise for Brain Health brainhq.com/brain-resources/everyday-brain-fitness/physical-exercise Music: Tobu - Sapphire | | provided by CopyrightFreeNetwork Click to view: show page on Awesound

In this episode we talk about the weekend. More specifically, about how to get the most out of your weekends and leave yourself feeling refreshed for the week ahead. Go ahead and yell TGIF because you are now listening to Tiny Leaps, Big Changes. In This Episode: - Why exercise is an important thing to prioritize on the weekends. - How to take control of your weekend. - How to make Sunday great. Text Alerts: Text "Tiny" to 38470 Quest: 1. What is one thing you are grateful for from this week? 2. Post to Twitter or Instagram with #mytinyleaps Connect: tinyleaps.co Resources: oprah.com/spirit/How-to-Make-the-Most-of-Your-Weekend fastcompany.com/3004128/your-weekend-has-60-hours-heres-how-wring-most-out-them huffingtonpost.com/jonathan-alpert/8-powerful-ways-to-maximi_b_5698638.html en.wikipedia.org/wiki/Neurobiological_effects_of_physical_exercise Click to view: show page on Awesound

In this episode we talk about saving money and I share three extremely simple approaches to doing that even if you feel like you can’t afford it. Go ahead and put your quarter in the piggy bank because you are now listening to Tiny Leaps, Big Changes. In This Episode: - Why we have a hard time saving money. - Why saving should come before expenses. - 3 Ways to save more money. *Note* I said two...I meant three -.- Quest: 1. Identify an area where you spend too much. 2. Post "I will save more money" on Twitter or Instagram with #mytinyleaps. Text Alerts: Text "Tiny" to 38470 Resources: The Truth About the Psychology of Saving and Spending Mike Coady 2013 mikecoady.com/truth-about-psychology-of-saving-and-spending/ Click to view: show page on Awesound

In this episode I talk about personal growth through the process of creation. This is a topic that I’ve adopted as a personal mantra so stick around because you are now listening to Tiny Leaps, Big Changes. In This Episode: - 3 benefits of taking your ideas and creating something. - How to get more confidence. - Why you should prioritize creation. Quest: 1. What do you want to create? 2. Post to Twitter or Instagram with #mytinyleaps Want Episode Alerts? Text "Tiny" to 38470 Schedule a Chat: tinyleapschat.com Connect: tinyleaps.co Resources: Mindy Kaling Why Not Me amazon.com/gp/product/B00N6PEMZK/ Click to view: show page on Awesound

In this episode I’ll share 3 simple things you can do to get a better night’s sleep and improve your daily performance. But don’t hit the snooze button just yet because you are now listening to Tiny Leaps, Big Changes. Quest: 1. What can you do to optimize your sleep? 2. Tweet or post to Instagram with #mytinyleaps Schedule a Call: tinyleapschat.com Connect: tinyleaps.co Click to view: show page on Awesound

In this episode we talk about time management and the pomodoro technique. This one might be a bit basic for some of you but stick around because you are now listening to Tiny Leaps, Big Changes. In This Episode: - What is the pomodoro? - Why does it work? - How do you get started? Schedule a Call: tinyleapschat.com Quest (15 Points): 1. Complete 1 pomodoro session 2. Post "I just completed a pomodoro" to Twitter or Instagram with #mytinyleaps Music: soundcloud.com/swagytracks/upper-west-wouldnt-it-be Connect: tinyleaps.co Resources: Productivity 101: A Primer to The Pomodoro Technique Alan Henry 2014 lifehacker.com/productivity-101-a-primer-to-the-pomodoro-technique-1598992730 POMODORO: THE ULTIMATE WORK HABIT Nathaniel Eliason 2013 52weeksofhabits.com/2013/08/20/pomodoro-the-ultimate-work-habit/ Click to view: show page on Awesound

In this episode we talk about music and it’s effects on our productivity. Speaking of music, I hope you enjoy this song because you are now listening to Tiny Leaps, Big Changes. Schedule a Chat: tinyleapschat.com In This Episode: - Why music isn't great for all work. - The one type of task music helps with. Quest: 1. Pick a song to play on repeat the next time you work. 2. Post the song on Twitter or Instagram with #mytinyleaps Connect: tinyleaps.co Music: Thomas Vx - Daze | youtube.com/watch?v=3l8BI... | provided by CopyrightFreeNetwork Resources: helpscout.net/blog/music-productivity/ liquidplanner.com/blog/does-listening-to-music-at-work-affect-your-productivity/ Click to view: show page on Awesound

In this episode we talk about daydreaming and how it’s actually a sign that you are more capable than the task you are working on. But do me a favor and snap back into reality because you are now listening to Tiny Leaps, Big Changes. In This Episode: - Why we daydream - What it means about you - How to handle it instead of getting frustrated Schedule a Chat With Me: tinyleapschat.com Connect: tinyleaps.co Music: WVLF - The Collapse youtube.com/watch?v=2DpjEmGxBJo Resources: The Benefits of Daydreaming Joseph Stromberg 2012 smithsonianmag.com/science-nature/the-benefits-of-daydreaming-170189213 The Amazing Benefits of Day Dreaming on the Mind Scott Barry Kaufman, Ph.D 2014 alternet.org/personal-health/amazing-benefits-daydreaming-mind Click to view: show page on Awesound

In this episode we talk about energy levels and some of the small things we can do to keep our energy up throughout the day and get more done when it really matters. Be sure to wake yourself up because you are now listening to Tiny Leaps, Big Changes. You Will Hear: - How to spike your energy throughout the day. - How your nutrition plays a role in your energy levels. Daily Quest: 1. Choose one of the mentioned strategies. 2. Commit to trying it for 7 days on Instagram or Twitter. Use #mytinyleaps Schedule a Chat: tinyleapschat.com Connect: tinyleaps.co Resources: 10 Ways to Boost Your Energy Colette Bouchez webmd.com/women/features/10-energy-boosters How to Stay Focused Throughout the Day coachingpositiveperformance.com/stay-focused-throughout-the-day/ Click to view: show page on Awesound

In this episode we talk about indecision, who is affected by it, and what we can all do to improve our ability to make faster decisions. But you don’t have to worry about this decision because you are now listening to Tiny Leaps, Big Changes In This Episode: - The state that makes it hard for us to make decisions. - What we can all do to increase our decision making ability. Daily Quest: 1. Write down something that makes you feel ambivalent. 2. Post on Instagram or Twitter with #mytinyleaps Website: tinyleaps.co Free Audio Book: tinyleapsbook.com Music: Ivan B - Edge Of The World (ft. Niykee Heaton)(Prod. Tido Vegas) | | provided by CopyrightFreeNetwork soundcloud.com/ivanbnw/ivan-b-ft-niykee-heaton-edge-of-the-world-prod-tido-vegas Resources: Why So Many People Can’t Make Decisions Shirley S. Wang wsj.com/articles/SB10001424052748703694204575518200704692936 Dealing with Uncertainty: How to Cope with Ambivalence and Decision-Making Paula Durlofsky mainlinetoday.com/Blogs/Thinking-Forward/July-2013/Dealing

In this episode we talk about sleep…again…but really it’s about whether or not it’s better to be an early bird or a night owl. But don’t fall asleep yet because you are listening to Tiny Leaps, Big Changes You Will Hear: - The definitive answer to which is better (hint: neither). - How you can use your biology to move towards your goals. - Why it doesn't matter if you stay up late or go to bed early and what DOES matter. Connect: tinyleaps.co Free Audio Book: tinyleapsbook.com Music: youtube.com/watch?v=2RHn9YGL73Q Tayyib Ali - A Place To Hide (Prod. The Official) | | provided by CopyrightFreeNetwork Resources: 7 Reasons to Be Proud of Being a Night Owl Renee Jacque huffingtonpost.com/2014/10/23/night-owl-benefits_n_5877272.html Defend Your Research: The Early Bird Really Does Get the Worm Christopher Randler hbr.org/2010/07/defend-your-research-the-early-bird-really-does-get-the-worm/ar/1 Click to view: show page on Awesound

In this episode we talk the last week of Tiny Leaps and I give you the schedule for next week’s episodes. I just want to take a moment to say thank you because you are listening to Tiny Leaps, Big Changes. You Will Hear: - How things are going at Tiny Leaps HQ. - How you can shape the show going forward. - What to expect next week. Connect: tinyleaps.co Free Audio Book: tinyleapsbook.com Click to view: show page on Awesound

In this episode we talk about caffeine and the very surprising revelation I had while creating this episode. Go ahead and pour yourself a cup because you are now listening to Tiny Leaps, Big Changes. You Will Hear: - How coffee affects our focus. - How coffee affects our alertness. - A great alternative to coffee. Connect: tinyleaps.co Free Audio Book: tinyleapsbook.com Quest (10 points): 1. Eat 1 healthy meal 2. Take a photo 3. Upload to instagram with #mytinyleaps Music: Abstract - Radio feat. RoZe | | provided by CopyrightFreeNetwork Resources: gwern.net/docs/nootropics/2010-nehlig.pdf Click to view: show page on Awesound

In this episode we talk about anxiety, how it’s different from stress, and what you can do to deal with it. Please, make sure you’ve got your headphones on and all is clear because you are now listening to Tiny Leaps, Big Changes. You Will Hear: - What is anxiety? - How is it different from stress? - Is anxiety really so bad? Connect: tinyleaps.co Free Audio Book: tinyleapsbook.com Quest (10 Points): 1. Take a picture of something that represents anxiety for you. 2. Upload to instagram or twitter with #mytinyleaps Music: NERDS - Underdog | provided by CopyrightFreeNetwork Resources: What Anxiety Does to Your Brain and What You Can do About it Dr. Mercola articles.mercola.com/sites/articles/archive/2013/12/05/anxiety.aspx The Relationship Between Anxiety and Performance Scott Stossel hbr.org/2014/01/the-relationship-between-anxiety-and-performance/ 5 Steps to Find Your Inner Balance and Feel Less Anxious Jessica Margaret Fessenden tinybuddha.com/blog/5-steps-to-find-your-inner-balance-and-feel-less-anxious/

In this episode we talk about stress, what it does to the body, and how we can avoid it. Grab your ear lobes and give yourself a nice dose of “woosaw” because you are now listening to Tiny Leaps, Big Changes. You Will Hear: - What stress is useful for - How stress affects the body - What we can do to reduce it's effects. Connect: tinyleaps.co Free Audio Book: tinyleapsbook.com Quest (10 Points): 1. Write down 2 things you are stressed about. 2. Take a picture 3. Use #mytinyleaps on Instagram Music: CAYE - Merry Go 'Round | | provided by CopyrightFreeNetwork Resources: The Science of Stress Robert Sapolsky bewell.stanford.edu/features/science-of-stress What Happens to Your Body When You’re Stressed Brooke Borel popsci.com/what-happens-body-when-stressed Tips for Better Stress Management Steve Bressert, Ph.D psychcentral.com/lib/tips-for-better-managing-your-stress/ Click to view: show page on Awesound

In this episode we talk about creativity and why we should all stop trying to invent something new and just learn to steal like an artist. This is the second book review episode so go make yourself a cup of coffee because you are now listening to Tiny Leaps, Big Changes. You Will Hear: - Why we are all creative regardless of whether or not we believe we are. - What it truly means to create something new in today's world. - Where Austin Kleon believes creativity comes from. Connect: tinyleaps.co Free Audio Book: tinyleapsbook.com Click to view: show page on Awesound

In this episode we talk about sleep and why it may just be the one thing you need to do in order to be successful. Go ahead and start counting some sheep because you are now listening to Tiny Leaps, Big Changes. You Will Hear: - How a lack of sleep can affect your emotional health - How a lack of sleep can affect your focus - Why sleep is the 1 thing you should prioritize to be more successful Connect: tinyleaps.co Music: Quinn - FFYL | youtu.be/eXvWM2pOxeY | provided by CopyrightFreeNetwork Resources: jstor.org.rlib.pace.edu/stable/10.7249/j.ctt14bs379.9 webmd.com/sleep-disorders/features/9-reasons-to-sleep-more Click to view: show page on Awesound

In this episode we talk about the 80/20 rule and how you can use it to see an instant increase in your productivity. Go ahead and check an item off your to do list because you are now listening to Tiny Leaps, Big Changes. You Will Hear: - What the 80/20 Rule is - How it can be used to improve our productivity - Why our priorities don't fall into an even distribution Connect: tinyleaps.co Free Audio Book: tinyleapsbook.com Research: forbes.com/sites/davelavinsky/2014/01/20/pareto-principle-how-to-use-it-to-dramatically-grow-your-business/#63fd3e9f1259579fa8db1259 Music: Itro & Kontinuum - Alive | youtube.com/watch?v=VhPYF... | provided by CopyrightFreeNetwork Click to view: show page on Awesound