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Tiny Leaps, Big Changes

Gregg Clunis

164
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1.2K
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Tiny Leaps, Big Changes

Tiny Leaps, Big Changes

Gregg Clunis

164
Followers
1.2K
Plays
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About Us

Tiny 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.

Latest Episodes

610 - How to Get Out of Your Comfort Zone

In this episode, we look at how to get out of your comfort zone. Sponsor: Make an investment in your health today and try the ultimate all-in-one wellness bundle and support your immunity, gut health and energy by visiting www.athleticgreens.com/tinyleaps. You’ll receive up to a year’s supply of Liquid Vitamin D for FREE with your first purchase! Again, that’s www.athleticgreens.com/tinyleaps --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

13 min4 h ago
Comments
610 - How to Get Out of Your Comfort Zone

609 - How to Grow Without Leaving People Behind

In this episode, we look at how to grow without leaving people behind. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

12 min3 d ago
Comments
609 - How to Grow Without Leaving People Behind

608 - Why You Can't "Catch Up On Sleep"

In this episode, we look at whether or not you can actually catch up on sleep. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

11 min4 d ago
Comments
608 - Why You Can't "Catch Up On Sleep"

607 - How to Be Confident In Your Growth

In this episode, we talk about how to be confident in your goals as you try to create change in your life. Sponsor: www.greenchef.com/tinyleaps80 --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

13 min1 w ago
Comments
607 - How to Be Confident In Your Growth

606 - How to Stop Impulse Buying

In this episode, we look at how to stop impulse buying. Ad: http://blinkist.com/tinyleaps The Problem In 2017, Americans spent $240 billion—twice as much as they’d spent in 2002—on goods like jewelry, watches, books, luggage, and telephones, according to the Bureau of Economic Analysis. Spending on personal care products also doubled over that time period. Americans spent, on average, $971.87 on clothes last year, buying nearly 66 garments, according to the American Apparel and Footwear Association. That’s 20 percent more money than they spent in 2000 adjusted for inflation. At the same time, Americans are taking up more space. Last year, the average size of a single-family house in America was 2,426 square feet, a 23 percent increase in size from two decades ago, according to the Harvard Joint Center for Housing Studies. The number of self-storage units is rapidly increasing as well. There are around 52,000 such facilities nationally; two decades ago, there were half that number. Digging Deeper Why do we buy so much stuff anyway? Research shows there are many reasons why we feel compelled to buy what we really don’t need. Buying provides a sense of security of the unknown. We get a rush of dopamine over the initial purchase. We feel the need to impress – Keeping up with the Joneses. Having a kingdom of stuff makes us feel important. And the one we will talk about today – advertising and its effect on us. The Solution So how do we deal with this? Here are a few ways to get your buying impulse under control. · Push the pause button in your mind, instead of the buy now button. Logically contemplate what draws you to that product in the first place. Was it the lure of the ad, or do you really need it? · Quiet your consumer brain. Take a deep breath and let the moment of absolutely having to have this shiny new thing pass. · Make sure you know and understand that you cannot buy happiness. Happiness does not come from an item. If you are not happy now, nothing you will buy can change that. · Do the things that will really make you happy. Much of our purchases are done to make us feel better – find another way to feel better. Get up and go for a walk, call a friend, or read a book, or learn a new recipe. One tangible step: Implement a two day rule. If you are making a purchase that isn’t an absolute necessity, wait two days before purchasing. Doing so can remove you from the initial impulse and allow logic to take over. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

13 min1 w ago
Comments
606 - How to Stop Impulse Buying

605 - Cognitive Distortions 101

In this episode we look at cognitive distortions, how they affect your personal growth, and what to do about them. VOTE: www.andstillivote.org The Problem: I am sure this has happened to you. A disagreement with someone you care about, or one negative comment out of 10 other positive ones, and all of a sudden you’re in a spiral of negative thoughts about yourself, the other person and the event itself. The problem is that these thoughts are more often than not inaccurate. They aren’t a good representation of what actually happened. Further, they are a completely made up representation of the event from the other person’s perspective. Digging Deeper Cognitive distortions are biased perspectives we put on ourselves and the world around us. They are patterns of thinking or believing that are irrational and that we unknowingly reinforce over time. These ways of thinking are harmful because, in general, we tend to act in accordance with our beliefs. So if our beliefs are false or inaccurate, naturally our actions will suffer as a consequence. Then those negative actions get reinforced as habits and all of a sudden we spend each day taking the wrong actions and making the wrong choices all because of a simple cognitive distortion. In 1976, psychologist Aaron Beck first proposed the theory behind cognitive distortions and in the 1980s; David Burns was responsible for popularizing it with common names and examples for the distortions. The Solution How can you stop these cognitive distortions? One way is to reframe the situation. "Reframing is the habit of consciously changing how you feel when you are experiencing an irrational or false thought or belief.” You can ask yourself these questions: Is this thought realistic? Am I basing my thoughts on facts or on feelings? What is the evidence for this thought? Could I be misinterpreting the evidence? Am I having this thought out of habit? Let’s take the example above using the cognitive distortion of a mental filter, remember that’s when you filter out all the positive stuff and focus on the negative. In that situation you could stop and think for a moment. Is this really true? Is this comment based in reality at all? Examine the evidence: Is there anything to back up this person’s comment as fact or is it just one person’s opinion? --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

14 min2 w ago
Comments
605 - Cognitive Distortions 101

604 - Creating a Guiding Principle

In this episode we look at the role guiding principles play in your personal growth. Try Athletic Greens: http://athleticgreens.com/tinyleaps --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

12 min2 w ago
Comments
604 - Creating a Guiding Principle

603 - Reasons to Start Meditating

In this episode we look at 3 major reasons to start meditating today. Get excited because this is Tiny Leaps, Big Changes. Welcome to another episode of Tiny Leaps, Big Changes where I share simple strategies you can use to get more out of your life. My name is Gregg Clunis and in this episode I’m sharing 3 huge reasons to start meditating if you haven’t already. The Problem You’ve been told over and over again that you need to start meditating. I’ve brought it up a number of times on this podcast and have tried to drive the point home using as much science, research, and personal experience as I can. But yet, you still aren’t meditating. Why is that? Why Meditation is Important We never get quiet time to ourselves Increase in grey matter (over long periods of time) Better situational emotion management --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

10 min2 w ago
Comments
603 - Reasons to Start Meditating

602 - Tips for Better Meditation

In this episode, I share 3 tips to help you get better at meditation. Get excited because this is Tiny Leaps, Big Changes. Welcome to another episode of Tiny Leaps, Big Changes where I share simple strategies you can use to get more out of your life. My name is Gregg Clunis and in this episode I’m sharing 3 tips to help you get better at meditation and get more from your sessions. Ad Speaking of meditation, have you started out October Meditation challenge yet? To celebrate episode 600 of the podcast I’m challenging you to meditate for as many days as possible in the month of October. And to make it even more interesting, each week I’ll be giving away $150 to a random participant. To enter all you have to do is do a meditation session and post to Instagram as a post or a story. You can post a video, a quick message, a picture of your meditation space...whatever you want. The post must tag the podcast @tinyleaps and it must be about your meditation session. Then each Friday I’ll ...

12 min3 w ago
Comments
602 - Tips for Better Meditation

601 - Managing Time Like a Budget

In this episode, we talk about managing your time like a budget. Get excited because this is Tiny Leaps, Big Changes. Welcome to Tiny Leaps, Big Changes where I share simple strategies you can use to get more out of your life. My name is Gregg Clunis and, in this episode, we will be discussing the positive benefits of managing your time like a budget. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

11 min3 w ago
Comments
601 - Managing Time Like a Budget

Latest Episodes

610 - How to Get Out of Your Comfort Zone

In this episode, we look at how to get out of your comfort zone. Sponsor: Make an investment in your health today and try the ultimate all-in-one wellness bundle and support your immunity, gut health and energy by visiting www.athleticgreens.com/tinyleaps. You’ll receive up to a year’s supply of Liquid Vitamin D for FREE with your first purchase! Again, that’s www.athleticgreens.com/tinyleaps --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

13 min4 h ago
Comments
610 - How to Get Out of Your Comfort Zone

609 - How to Grow Without Leaving People Behind

In this episode, we look at how to grow without leaving people behind. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

12 min3 d ago
Comments
609 - How to Grow Without Leaving People Behind

608 - Why You Can't "Catch Up On Sleep"

In this episode, we look at whether or not you can actually catch up on sleep. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

11 min4 d ago
Comments
608 - Why You Can't "Catch Up On Sleep"

607 - How to Be Confident In Your Growth

In this episode, we talk about how to be confident in your goals as you try to create change in your life. Sponsor: www.greenchef.com/tinyleaps80 --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

13 min1 w ago
Comments
607 - How to Be Confident In Your Growth

606 - How to Stop Impulse Buying

In this episode, we look at how to stop impulse buying. Ad: http://blinkist.com/tinyleaps The Problem In 2017, Americans spent $240 billion—twice as much as they’d spent in 2002—on goods like jewelry, watches, books, luggage, and telephones, according to the Bureau of Economic Analysis. Spending on personal care products also doubled over that time period. Americans spent, on average, $971.87 on clothes last year, buying nearly 66 garments, according to the American Apparel and Footwear Association. That’s 20 percent more money than they spent in 2000 adjusted for inflation. At the same time, Americans are taking up more space. Last year, the average size of a single-family house in America was 2,426 square feet, a 23 percent increase in size from two decades ago, according to the Harvard Joint Center for Housing Studies. The number of self-storage units is rapidly increasing as well. There are around 52,000 such facilities nationally; two decades ago, there were half that number. Digging Deeper Why do we buy so much stuff anyway? Research shows there are many reasons why we feel compelled to buy what we really don’t need. Buying provides a sense of security of the unknown. We get a rush of dopamine over the initial purchase. We feel the need to impress – Keeping up with the Joneses. Having a kingdom of stuff makes us feel important. And the one we will talk about today – advertising and its effect on us. The Solution So how do we deal with this? Here are a few ways to get your buying impulse under control. · Push the pause button in your mind, instead of the buy now button. Logically contemplate what draws you to that product in the first place. Was it the lure of the ad, or do you really need it? · Quiet your consumer brain. Take a deep breath and let the moment of absolutely having to have this shiny new thing pass. · Make sure you know and understand that you cannot buy happiness. Happiness does not come from an item. If you are not happy now, nothing you will buy can change that. · Do the things that will really make you happy. Much of our purchases are done to make us feel better – find another way to feel better. Get up and go for a walk, call a friend, or read a book, or learn a new recipe. One tangible step: Implement a two day rule. If you are making a purchase that isn’t an absolute necessity, wait two days before purchasing. Doing so can remove you from the initial impulse and allow logic to take over. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

13 min1 w ago
Comments
606 - How to Stop Impulse Buying

605 - Cognitive Distortions 101

In this episode we look at cognitive distortions, how they affect your personal growth, and what to do about them. VOTE: www.andstillivote.org The Problem: I am sure this has happened to you. A disagreement with someone you care about, or one negative comment out of 10 other positive ones, and all of a sudden you’re in a spiral of negative thoughts about yourself, the other person and the event itself. The problem is that these thoughts are more often than not inaccurate. They aren’t a good representation of what actually happened. Further, they are a completely made up representation of the event from the other person’s perspective. Digging Deeper Cognitive distortions are biased perspectives we put on ourselves and the world around us. They are patterns of thinking or believing that are irrational and that we unknowingly reinforce over time. These ways of thinking are harmful because, in general, we tend to act in accordance with our beliefs. So if our beliefs are false or inaccurate, naturally our actions will suffer as a consequence. Then those negative actions get reinforced as habits and all of a sudden we spend each day taking the wrong actions and making the wrong choices all because of a simple cognitive distortion. In 1976, psychologist Aaron Beck first proposed the theory behind cognitive distortions and in the 1980s; David Burns was responsible for popularizing it with common names and examples for the distortions. The Solution How can you stop these cognitive distortions? One way is to reframe the situation. "Reframing is the habit of consciously changing how you feel when you are experiencing an irrational or false thought or belief.” You can ask yourself these questions: Is this thought realistic? Am I basing my thoughts on facts or on feelings? What is the evidence for this thought? Could I be misinterpreting the evidence? Am I having this thought out of habit? Let’s take the example above using the cognitive distortion of a mental filter, remember that’s when you filter out all the positive stuff and focus on the negative. In that situation you could stop and think for a moment. Is this really true? Is this comment based in reality at all? Examine the evidence: Is there anything to back up this person’s comment as fact or is it just one person’s opinion? --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

14 min2 w ago
Comments
605 - Cognitive Distortions 101

604 - Creating a Guiding Principle

In this episode we look at the role guiding principles play in your personal growth. Try Athletic Greens: http://athleticgreens.com/tinyleaps --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

12 min2 w ago
Comments
604 - Creating a Guiding Principle

603 - Reasons to Start Meditating

In this episode we look at 3 major reasons to start meditating today. Get excited because this is Tiny Leaps, Big Changes. Welcome to another episode of Tiny Leaps, Big Changes where I share simple strategies you can use to get more out of your life. My name is Gregg Clunis and in this episode I’m sharing 3 huge reasons to start meditating if you haven’t already. The Problem You’ve been told over and over again that you need to start meditating. I’ve brought it up a number of times on this podcast and have tried to drive the point home using as much science, research, and personal experience as I can. But yet, you still aren’t meditating. Why is that? Why Meditation is Important We never get quiet time to ourselves Increase in grey matter (over long periods of time) Better situational emotion management --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

10 min2 w ago
Comments
603 - Reasons to Start Meditating

602 - Tips for Better Meditation

In this episode, I share 3 tips to help you get better at meditation. Get excited because this is Tiny Leaps, Big Changes. Welcome to another episode of Tiny Leaps, Big Changes where I share simple strategies you can use to get more out of your life. My name is Gregg Clunis and in this episode I’m sharing 3 tips to help you get better at meditation and get more from your sessions. Ad Speaking of meditation, have you started out October Meditation challenge yet? To celebrate episode 600 of the podcast I’m challenging you to meditate for as many days as possible in the month of October. And to make it even more interesting, each week I’ll be giving away $150 to a random participant. To enter all you have to do is do a meditation session and post to Instagram as a post or a story. You can post a video, a quick message, a picture of your meditation space...whatever you want. The post must tag the podcast @tinyleaps and it must be about your meditation session. Then each Friday I’ll ...

12 min3 w ago
Comments
602 - Tips for Better Meditation

601 - Managing Time Like a Budget

In this episode, we talk about managing your time like a budget. Get excited because this is Tiny Leaps, Big Changes. Welcome to Tiny Leaps, Big Changes where I share simple strategies you can use to get more out of your life. My name is Gregg Clunis and, in this episode, we will be discussing the positive benefits of managing your time like a budget. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

11 min3 w ago
Comments
601 - Managing Time Like a Budget

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