Tiny Leaps, Big Changes

In this episode we talk about focus and concentration in the workplace, how you can improve it, and why you shouldn’t feel so bad if you do lose focus. But try to keep your focus going for just a bit longer because you are now listening to Tiny Leaps, Big Changes.

In This Episode:

- How losing focus drains your energy.

- Why multi-tasking is a terrible idea.

- Why losing your focus can be a good thing.

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Connect:

tinyleaps.co

Music:

soundcloud.com/disfigureofficial/painted-soul

Get Episode Emails:

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Resources:

blog.sandglaz.com/the-science-behind-concentration/

psychologytoday.com/blog/your-brain-work/200910/easily-distracted-why-its-hard-focus-and-what-do-about-it

Click to view: show page on Awesound

In this episode we talk about some the surprising science behind your spending habits. Go ahead and put away that credit card because you are now listening to Tiny Leaps, Big Changes.

In This Episode:

- Why it's not your fault that you spend so much.

- How to stop spending so much.

Episode Alerts:

Text "Tiny" to 38470

Music:

Amourouge - Good Love (feat. Aiva) | | provided by CopyrightFreeNetwork

Resources:

iwillteachyoutoberich.com/blog/personal-finance-is-not-about-more-willpower/

cicmoney101.org/Course-Catalog/Psychology-of-Money.aspx

moneycrashers.com/psychology-of-money-saving-spending-habits/

Click to view: show page on Awesound

In this episode we talk about the power of routine and why we wouldn’t be able to survive as a species without them. Chill out and turn your speakers up because you are now listening to Tiny Leaps, Big Changes.

In This Episode:

- What to do if you get in a rut?

- Why routines are so important

- How to use routines in your life.

Quest (10 points):

1. Write out your morning routine.

2. Post to Twitter or Instagram with #mytinyleaps

Episode Alerts:

Text "Tiny" to 38470

Music:

Nobody Like You | youtube.com/watch?v=AQoGS7rcXwE | provided by CopyrightFreeNetwork

Resources:

sharecare.com/health/mental-fitness-nervous-system/varying-routine-benefits-brain

psychologytoday.com/blog/changepower/201009/routines-comforting-or-confining

npr.org/sections/13.7/2010/09/22/130051236/the-habitual-brain

Click to view: show page on Awesound

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