Tiny Leaps, Big Changes
983 episodes - English - Latest episode: 7 months ago - ★★★★ - 853 ratingsTiny Leaps, Big Changes is a personal development podcast focused on exploring the day-to-day behaviors we all engage in that determine the results we gain in our lives. Hosted by Gregg Clunis, the show shares simple strategies you can implement into your life to start moving the needle towards your biggest goals.
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Episodes
Repost: The Effects of Exercise on Your Brain
November 09, 2019 22:00 - 7 minutes - 6.08 MBIn 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. Resources: Why Is Physical Activity So Good for Your Brain? Physical Exercise for Brain Health
422 - You Must Struggle
November 08, 2019 22:00 - 10 minutes - 8.21 MBIn this episode, we talk about why you NEED to be willing to struggle if you want to improve your life. You'll Hear: Why you don't want the outcome without the journey Why you don't want to win the lottery How the journey carves you into the person you need to be
421 - Why We Spiral Out Of Control
November 07, 2019 22:00 - 16 minutes - 13.4 MBIn 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 n...
420 - Top 3 Tools to Be More Productive
November 06, 2019 22:58 - 14 minutes - 13.1 MBIn 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
419 - The Truth About Mindset
November 05, 2019 21:16 - 14 minutes - 11.7 MBIn 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
418 - Where to Start With Your Debt
November 04, 2019 22:25 - 24 minutes - 19.3 MBIn 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)
Repost: Decision Fatigue and the Power of Habit
November 03, 2019 22:57 - 9 minutes - 7.9 MBIn 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
Repost: Why You Should Embrace Failure and Disappointment
November 02, 2019 22:32 - 9 minutes - 7.71 MBIn 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
417 - 5 Tips to Fix Anxiety
October 31, 2019 23:49 - 18 minutes - 17.4 MBIn 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
416 - How to Take Control of Your Life
October 30, 2019 20:53 - 11 minutes - 11 MBIn 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.
415 - Advice I'd Give Myself
October 29, 2019 07:00 - 19 minutes - 15.3 MBIn 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
414 - How To Define Success
October 28, 2019 07:00 - 12 minutes - 9.68 MBIn 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?
Repost: 4 Awesome Alternatives to Meditation
October 27, 2019 13:16 - 7 minutes - 6.07 MBIn 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...
413 - How to Beat Social Anxiety
October 25, 2019 13:54 - 17 minutes - 14.2 MBIn 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
412 - The Best Career Advice
October 23, 2019 07:00 - 13 minutes - 10.7 MBIn 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
411 - How to Beat Procrastination (2019)
October 22, 2019 15:54 - 16 minutes - 13.2 MBIn 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
410 - Didn't Get Enough Sleep? Do This!
October 21, 2019 15:05 - 18 minutes - 13 MBIn 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
409 - How to Gain Self-Confidence
October 18, 2019 07:00 - 9 minutes - 7.7 MBIn 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
408 - The Power of Quiet
October 17, 2019 19:37 - 14 minutes - 11.5 MBIn 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
407 - The Most Attractive Trait In a Person
October 16, 2019 16:00 - 15 minutes - 12.7 MBIn 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
406 - How to Change Your Life
October 15, 2019 21:48 - 15 minutes - 12.2 MBIn 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
405 - Debunking "Healthy" Foods
October 14, 2019 14:10 - 12 minutes - 9.68 MBIn 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...
Repost: Simple Ways to Save More Money
October 13, 2019 07:00 - 11 minutes - 9.05 MBIn 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 Resources: The Truth About the Psychology of Saving and Spending
Repost: Why You Can't Make a Decision
October 12, 2019 07:00 - 9 minutes - 7.67 MBIn 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. Music: Ivan B - Edge Of The World (ft. Niykee Heaton)(Prod. Tido Vegas) | | provided by CopyrightFreeNetwork Resourc...
404 - Habits Of The Rich
October 11, 2019 21:47 - 15 minutes - 12.5 MBIn this episode, we take a look at some of the habits that rich people engage in and why they are important for our own lives. Key Points: The top 4 habits of the rich Why improving your life depends on the habits you have How to add new habits to your life Notable Quote: “I'm fascinated by the differences between rich people and poor people. Are the differences mostly a matter of class and economic mobility? Are people born to wealth and poverty and destined to remain there? Or are th...
403 - How to Get More Clients (feat. Stephen Mayo)
October 10, 2019 16:00 - 31 minutes - 25.1 MBIn this episode, I sit down with Stephen Mayo to talk about how you can get more clients. You'll Hear: The number one thing holding you back from landing clients Why you need to start with inner work to get outer results Why you need to learn to love sales Book a 1 Hr Call With Stephen: http://tinyleaps.fm/stephen Get Weekly Tips & Advice From Stephen About Stephen Mayo: Stephen coaches entrepreneurs and successful professionals to generate more of the outcomes they want. His cli...
402 - Top 3 Sleep Hacks For Better Rest
October 10, 2019 03:26 - 12 minutes - 11.5 MBIn this episode, we take a look at some simple things you can do in your life to improve your rest and get better sleep. Key Points: Why cutting blue light exposure early is important Why you need a nighttime routine The benefits of having a set bedtime Buy Good Habits, Bad Habits Notable Quote: “A good night's sleep is just as important as regular exercise and a healthy diet.” – Rudy Mawer Important Links: Original Article
401 - How to Be Confident As a Shy Person
October 08, 2019 17:42 - 18 minutes - 15.2 MBIn this episode, we discuss strategies to become more confident when you are a shy person. We Discuss: The #1 thing to do as a shy person Why you need to act immediately once you get nervous How to improve your confidence, even if you are shy Why being confident is about practice Warby Parker: http://warbyparker.com/tinyleaps
400 - What's Next?
October 07, 2019 07:00 - 18 minutes - 14.5 MBIn this episode, we celebrate episode 400 and look ahead to the next phase of the Tiny Leaps podcast. We Discuss: The role that Tiny Leaps plays in the landscape of personal development How we are expanding our media offerings beyond podcasting Our renewed focus on helping you navigate road blocks in your life
Repost: How to Be More Creative
October 06, 2019 07:00 - 10 minutes - 8.25 MBIn this episode we revisit episode 2 of the podcast to help us improve our creativity each day.
Repost: How Music Affects Your Productivity
October 05, 2019 07:00 - 10 minutes - 8.12 MBIn this episode, we revisit episode 22 of the podcast from back in 2016. We explore the role that music plays in our productivity.
399 - The Ugly Truth About Careers
October 04, 2019 07:00 - 13 minutes - 11 MBIn this episode, we take a look at the role that careers play in our lives, and what the ugly truth behind them is. Key Points: Why your career shouldn't be your life The kind of career you should aim for Why you shouldn't pursue your passion Notable Quote: "Just. Get. Over. It." - Mahara Scholz Important Links: Original Article: https://www.linkedin.com/pulse/lets-talk-career-ugly-truth-mahara-scholz/
398 - What is Mental Strength?
October 03, 2019 07:00 - 14 minutes - 11.8 MBIn this episode, we add a definition to the idea of mental strength and explore what it actually means. Start Your Blinkist Free Trial: http://blinkist.com/tinyleaps Key Points: The definition of mental strength Why being mentally strong also means relying on others Why you need to give yourself the space to feel upset or stressed Notable Quote: "When you're mentally strong, you compete against yourself instead of your peers. You know what you did yesterday, and you want to do bette...
397 - The Brutal Truth About Weight Loss
October 02, 2019 07:00 - 16 minutes - 13.1 MBIn this episode, we talk about the Brutal Truths of weight loss and getting into shape. Buckle up because you may not like hearing these. Good Habits, Bad Habits: https://us.macmillan.com/books/9781250159076 Key Points: The 4 brutal truths about weight loss Why you need to want it more than anything else Why losing weight is so dang hard How your life is designed to hold you back Notable Quote: "You gotta’ want it more than anything else…more than relaxing, eating, sleep, time with ...
396 - 3 Things to Stop Doing When Depressed
October 01, 2019 07:00 - 17 minutes - 13.8 MBIn this episode, I share 3 things you should stop doing when you feel down or depressed. Join Teladoc Health: http://tinyleaps.fm/mentalhealth Key Points: The 3 things to stop doing when depressed Why masturbation is fundamentally a good thing, but not when used as a crutch Why drinking coffee might be holding you back from happiness Notable Quote: "It’s a bad idea to reward yourself for a behavior that’s not inherently rewarding." - Johnny Murphy Important Links: Johnny's Profile: ...
395 - The 3 Types of People In Your Life
September 30, 2019 18:28 - 12 minutes - 9.78 MBIn this episode, I tackle the 3 types of people in your life based on an article by Dominick Quartuccio. Listen to the Man Amongst Men Podcast: https://www.doinnerwork.com/podcast Key Points: The 3 categories that people fall into The 3 types of people in each category The 1 type of person you need to spend more time with Notable Quote: "Highest Self You: That rare breed of person who sees past your present-day greatness and limitations and only speaks to the most elevated version o...
Repost: An Introduction to the Pomodoro
September 29, 2019 14:41 - 8 minutes - 6.76 MBIn this episode, we break down the Pomodoro Technique of productivity to help you set yourself up for the week ahead. This episode originally aired in 2016.
Repost: Why You Should Prioritize Sleep
September 28, 2019 17:17 - 9 minutes - 7.85 MBIn this episode, we revisit an episode from the earliest days of Tiny Leaps that I think is still incredibly relevant today. It's all about why you NEED to prioritize sleep if you want to make real progress on your goals.
394 - How to Be More Focused (feat. Anna Goldstein)
September 27, 2019 14:58 - 19 minutes - 15.3 MBIn this episode, I sit down with Anna Goldstein from Profit With Purpose to break down a simple process to be more focused. Listen to Profit With Purpose
393 - How to Be Kind to Yourself (feat. Katie Elliott)
September 26, 2019 14:15 - 32 minutes - 25.7 MBIn this episode, I sit down with Katie Elliott from Little Challenges to talk about why it's so important to be kind to yourself on your personal journey. Listen to her podcast: https://www.littlechallenges.com/podcasts Download 'How to Be Resilient': http://littlechallenges.com/tiny Amiko Cards: https://www.indiegogo.com/projects/amiko-self-care-cards-and-membership-site#/ About Katie: Katie Elliott is the founder of the Little Challenges project, host of the Adventures in Behaviour ...
392 - How to Overcome Anxiety (feat. Ashley James)
September 25, 2019 07:00 - 28 minutes - 22.9 MBToday on the show I am speaking with Ashley James to talk about how you can overcome anxiety. Ashley is an expert in dealing with anxiety, having spent much of her life dealing with it herself, so she set out to find a solution. Become a Rockstar Podcaster: don’t forget to sign up for a 7 day trial to Sparkology for only $1 at: http://sparkology.co/tinyleaps Key Points: · What anxiety is and what causes it · How fight or flight is linked to anxiety · How the body responds to thoughts ·...
391 - How to Stop Drifting Through Life (feat. Dominick Quartuccio)
September 24, 2019 07:00 - 31 minutes - 25.5 MBThis episode. I sit down with Dominic Quartuccio show to talk about a topic that many of us struggle with, but we don't necessarily realize it. It's called drifting and you've ever felt like you're losing control of the direction your life is going in, this episode will help. Key Points: · What is drifting and how does it happen · What happens when you drift · How to become aware of the drift in your life · What you can do today to stop drifting Notable Quote: More awareness creates a...
390 - How To Deal With Insecurity In Your Relationship (feat. Juan Santos)
September 23, 2019 07:00 - 18 minutes - 15 MBIn today’s episode I'm sitting down with Juan Santos who is an expert in relationships and discussing how tackle insecurity or jealousy in the relationship. It's something that we all experience, but if it gets too toxic or too out of control it can do a lot of damage both to our own self-esteem and to the health of the relationship. Become a Rockstar Podcaster: don’t forget to sign up for a 7 day trial to Sparkology for only $1 at: http://sparkology.co/tinyleaps Key Points: · What insecu...
How to Get Pregnant Naturally (feat. Sarah Clark)
September 20, 2019 15:31 - 19 minutes - 15.4 MBIn this episode, I sit down with Sarah Clark to talk about the elimination diet and how it can help you get pregnant naturally. Key Insights: About the Elimination Diet How to Do the Elimination Diet The Role Diet Plays in Pregnancies Important Links: How and Why to Do An Elimination Diet: https://fabfertile.com/blog/how-and-why-to-do-an-elimination-diet-2/ Mindfulness Fertility Series (Registration Closes Sept 23rd): https://fabfertile.clickfunnels.com/launch-page-118609567
388 - How to Deal With Post-Partum Depression (feat. Johnna Farrell)
September 19, 2019 16:37 - 33 minutes - 27.2 MBIn this episode, I sit down with Johnna Farrell to talk about her struggles with Post-Partum Depression and what she did to move forward. Listen to Johnna's Podcast: https://podcasts.apple.com/us/podcast/grow-yourself-grow-your-marriage/id1473115781 Grind 2 Fit Trial: https://www.grind2.fit/gygym PROMO CODE: gygym
387 - A Simple Exercise to Stay Present
September 18, 2019 18:07 - 13 minutes - 11.9 MBIn this episode, we talk about staying present and living in the moment, because this is Tiny Leaps, Big Changes. Join Sparkology: Start your 7 day trial today for just $1 by going to www.sparkology.co/tinyleaps The Highlights: It's getting harder and harder to stay present Everything in life is competing for your attention By taking control of your attention you can improve your focus The Quotes: "Depression lives in the past and anxiety lives in the future. Alternately, calmness ...
386 - How to Eat to Burn Fat (feat. Jenn Trepeck)
September 17, 2019 18:06 - 22 minutes - 18 MBIn this episode I sit down with Jenn Trepeck to talk about how to eat to burn fat. Join Teladoc: http://tinyleaps.fm/mentalhealth Jenn's Podcast: http://saladwithasideoffriespodcast.com Join Sparkology: http://sparkology.co/tinyleaps What exactly is the problem? Losing weight in a healthful way that is long term. Or losing weight and still feeling like you have energy. Or that feeling where you’re like, I’m doing all the things but it’s not working or I can’t sustain it. This is why a ...
385 - How to Promote Better Mental Health
September 16, 2019 18:48 - 10 minutes - 7.27 MBIn this episode, we share some strategies to maintain your mental health. Get excited, because this is Tiny Leaps, Big Changes. Join Sparkology: If you've ever wanted to start your own podcast then you need to check out my new membership site, Sparkology. It's like college for podcasters, with courses, resources, and community to teach you everything about podcasting so you can become a podcast rockstar. Start your 7 day trial today for just $1 by going to www.sparkology.co/tinyleaps. Tha...
384 - Why Mental Illness Has A Stigma
September 13, 2019 07:00 - 11 minutes - 9.13 MBIn the US, 1 in 5 people will struggle with mental illness each year so in this episode we are looking at why mental illness and mental health are so stigmatized, how the media adds to this stereotype, and how we can help fight these stigmas ourselves. Become a Rockstar Podcaster: dont forget to to sign up for a 7 day free trial to Sparkology at: http://sparkology.co/tinyleaps Key Points: How mental health stigmas began The damage these stigmas cause Mental health stigmas in minority co...
383 - How to Create Content That People Want (feat. Jonathan Gill)
September 12, 2019 07:00 - 23 minutes - 21.6 MBIn today’s episode I am sitting down with Jonathan Gill, who is the CEO and founder of backtracks, a podcast startup that recently raised a good amount of money to help change the podcasting industry. We are learning a little bit more about a platform that I think take the podcasting industry to the next level, as well as helping individual podcasts grow and have more value. Become a Rockstar Podcaster: don’t forget to to sign up for a 7 day trial to Sparkology for only $1 at: http://spark...