Tiny Leaps, Big Changes

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-with-Uncertainty-How-to-Cope-with-Ambivalence-and-Decision-Making/

Click to view: show page on Awesound

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/

Click to view: show page on Awesound

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