Tiny Leaps, Big Changes

In this episode, we look at the mental health benefits of having a routine. 

1. Take Control of Your Sleep Cycle

"Routine can liberate your mental health, and it can have incredible psychological benefits, including alleviating symptoms of mental disorders, and insomnia. Creating a daytime routine for yourself or a loved one can promote better sleeping cycles." (Dr. Danielle Forshee)

2. Know What to Expect

"The importance of mental health has been associated with a variety of mental health conditions, including bipolar disorder, addiction, depression, among others. The reason behind this is that when we organize ourselves and know what to expect, it’s easier to actively work towards counteracting the thoughts and symptoms of any of the aforementioned mental health conditions." (Psychology Today)

3. Take More Time Off

"Creating a routine allows us to build in time for the important things. This includes time to rest, relax, and have fun. It’s not perfect – there are always going to be days when something overruns, a job takes three times as long as we expect it to take, or someone pops in unexpectedly. But structuring our time to include some downtime increases the likelihood that we’ll manage to have that time most days." (Blurt It Out)

Resources:

https://drdanielleforshee.com/psychological-benefits-of-routines/

https://www.psychologytoday.com/us/blog/the-gen-y-psy/201810/the-power-routines-in-your-mental-health

https://www.blurtitout.org/2018/11/08/mental-health-benefits-routine/

In this episode we are looking at eight very simple, very straightforward questions that I have personally used to create a perfect budget. These questions can help you create something that you can stick with, that will work long term and that you can build a lifestyle around.

Try Empower: http://empower.me/tinyleaps

Key Points:

· Why you want to start with what you have

· How to identify where your money is actually going

· The 8 questions you should ask yourself

· How to take it a little bit at a time

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.

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 got this buzz right now that just feels natural, focused, and in control. It's not the usual hyperactive energy that I get from my regular coffee.

The coffee even comes in these really easy to use packets that you can bring with you anywhere. Just heat up some water, rip open a packet, pour, mix, and you're good to go.

Now of course we have a special offer for Tiny Leaps, Big Changes listeners. Receive 15% off your Four Sigmatic order. Just go to

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:

Model

Apparel, ecommerce

In this episode, we look at a simple process to trusting your gut.   

How to listen to your intuition: 

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:

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

Resources and Links:

https://www.amazon.com/Year-Self-Love-Inspiration-Yourself/dp/1641527641