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Tiny Leaps, Big Changes

Author: Gregg Clunis

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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.
970 Episodes
In this episode, I share how I went from finding coding intimidating to becoming a competent software engineer through consistent, repeated practice over 2 years. Download the App: Takeaways: Having a strong motivation helped me persist through the tough learning process Repeating behaviors reinforces neural pathways, making skills feel more natural All new skills feel clumsy and frustrating at first, but mastery comes through repetition To learn new skills, just start doing the thing - even if you're bad at first - and keep doing it Book Recommendation:
In this episode, we talk about the Jordan Harbinger Show. Do check it out!
Here’s the truth about productivity and many productivity techniques. YouTube: Eduardo's book: Eduardo's website: Flash Card App:
Pick up a copy of Eduardo's book The Performance Paradox by Eduardo Briceño: 9780593356906 | Books
In this episode we talk to Monica Reinagel about the secret to eating healthier. NordVPN Monica's Challenge Change Academy Podcast Nutrition Diva Youtube
Buy the book: The Perennials ( NordVPN: The Book: In today’s world, the acceleration of megatrends – increasing longevity and the explosion of technology among many others – are transforming life as we now know it. In The Perennials, bestselling author of 2030, Mauro Guillén unpacks a sweeping societal shift triggered by demographic and technological transformation. Guillén argues that outmoded terms like Boomers, Gen X, Millennials, and Gen Z have long been used to pigeonhole us into rigid categories and life stages, artificially preventing people from reaching their full potential. A new postgenerational workforce known as “perennials” – individuals who are not pitted against each other either by their age or experience – makes it possible to liberate scores of people from the constraints of the sequential model of life and level the playing field so that everyone has a chance at living a rewarding life. Guillén unveils how this generational revolution will impact young people just entering the workforce as well as those who are living and working longer. This multigenerational revolution is already happening and Mauro Guillén identifies the specific cultural, organizational and policy changes that need to be made in order to switch to a new template and usher in a new era of innovation powered by the perennials. The Guest: Mauro F. Guillén is one of the most original thinkers at the Wharton School, where he is Professor of Management and Vice Dean for the MBA for Executives Program. An expert on global market trends, he is a sought-after speaker and consultant. He combines his training as a sociologist at Yale and as a business economist in his native Spain to methodically identify and quantify the most promising opportunities at the intersection of demographic, economic, and technological developments. His online classes on Coursera and other platforms have attracted over 100,000 participants from around the world. He has won multiple teaching awards at Wharton, where his presentation on global market trends has become a permanent feature of over fifty executive education programs annually. He is the WSJ bestselling author of 2030: How Today's Biggest Trends Will Collide and Reshape the Future of Everything
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How to overcome procrastination Buy the book: The Perfection Trap: Embracing the Power of Good Enough: Curran, Thomas: 9781982149536: Books The TED Talk: Our dangerous obsession with perfectionism is getting worse | Thomas Curran - YouTube
This is episode 880 of the Tiny Leaps, Big Changes podcast. Watch on YouTube Are you tired of setting S.M.A.R.T goals and not achieving them? Do you feel like every goal-setting video or podcast gives the same exact advice? If so, you are not alone. The truth is, S.M.A.R.T goals are not always effective because they do not consider context or situation. They rely exclusively on willpower and internal motivation to get you to take action, which is not always enough. Luckily, there is a better way. In this video, we introduce you to the Matthews Method, a new goal-setting process that considers social pressure and individual circumstances. Dr. Gail Matthews conducted a study on goal-setting in 2015 and found that the Matthews Method resulted in a 76% increase in goal achievement likelihood. That's right, 76%! By incorporating social pressure and individual circumstances, the Matthews Method makes it more likely that you select goals that you are capable of consistently pursuing. It also utilizes social pressure as an additional motivational tool rather than just willpower. The study conducted by Dr. Gail Matthews shows that this approach is incredibly effective. So, if you're tired of struggling to achieve your goals and want to try a new approach, watch this video and learn how to apply the Matthews Method to your own life. Join the conversation and share your thoughts in the comments below. And for more motivational content, check out episode 879 where we discuss how to get and stay motivated.
You will never get motivated until you face this one thing. Watch on YouTube:
YouTube TikTok Reels Gregg's YouTube Procrastination is a universal struggle that can hinder our productivity and progress. It's a frustrating habit that affects many aspects of our lives, from work to personal goals. However, in the podcast "Tiny Leaps, Big Changes" hosted by Gregg Clunis, listeners are provided with valuable insights and strategies to combat procrastination and enhance their productivity. Understanding Procrastination: In this episode, Gregg Clunis delves into the concept of procrastination, emphasizing the frustration it brings. He explores common reasons why people procrastinate, including a lack of engagement, confidence, energy, and support. By understanding the root causes, listeners can gain valuable insights into their own procrastination patterns. Ways to Get Organized: To overcome procrastination, organization is key. Gregg introduces several practical techniques to help listeners get organized and stay focused. The Eisenhower Box is a powerful tool for prioritization. By dividing tasks into four categories - Important and Urgent, Important but Not Urgent, Not Important but Urgent, and Not Important and Not Urgent - listeners gain clarity on what needs immediate attention and what can be delayed or eliminated. Time blocking is another effective strategy discussed in the podcast. By dividing the day into dedicated blocks of time for different tasks or categories, individuals can structure their schedules and eliminate distractions during those focused periods. Flexibility is essential in making this technique work for individual needs and preferences. The Pomodoro Technique provides a structured approach to working in focused bursts. By setting a timer for 25 minutes, working on a task, and then taking short breaks, individuals can maintain their focus and productivity throughout the day. This method helps break tasks into manageable increments and encourages sustained effort. The 2-Minute Rule is a simple yet impactful strategy that encourages immediate action. If a task takes less than 2 minutes to complete, it is advisable to tackle it right away. For tasks that require more time, committing to at least 2 minutes of work on them can help overcome the initial resistance to getting started. Behavioral Changes and Mindset Shifts: Beyond organizational techniques, the podcast explores the importance of behavioral changes and mindset shifts in combating procrastination. Gregg emphasizes the significance of a healthy routine and environment, as they play a vital role in fostering productivity. Establishing positive habits and creating an environment conducive to focus and concentration can greatly enhance productivity levels. Changing how we view tasks and time is another crucial mindset shift. Rather than aiming for perfection, focusing on progress and embracing the idea that imperfect action is better than no action can help overcome the fear of failure and perfectionism that often contribute to procrastination. The podcast also highlights the role of rewards and positive reinforcement in behavior change. Celebrating small wins and acknowledging accomplishments can help maintain motivation and create positive momentum towards overcoming procrastination.
YouTube: Instagram: TikTok: In this episode, we look at a basic process that just might help improve your self-control. Episode Overview: 1. Trigger Mapping: We kick off by defining what trigger mapping is and discuss why it plays a crucial role in behavior modification. The idea behind trigger mapping and its profound impact on our behaviors is explored. 2. Deep Dive into Triggers: We dive deeper into triggers using the Fogg Behavior Model. We then proceed to categorize triggers into two broad types - internal, those arising from our feelings, and external, those driven by events around us. Common examples of triggers and their implications are also looked into. 3. Neutrality of Behaviors: Here we delve into the concept of the neutrality of behaviors, emphasizing that behaviors in themselves are neither good nor bad. Instead, they often get their labels from societal or cultural influences. We discuss how behavior aligns or doesn't align with personal goals, underscoring that it's okay either way. 4. The Power of Awareness: We shed light on how increased awareness leads to significant behavior changes. Conscious recognition of one's thoughts, emotions, and actions is a pivotal step towards self-improvement and personal growth. 5. How to Trigger Map: Wrapping up the episode, we provide a comprehensive guide on how to engage in trigger mapping. The process starts with identifying actions perceived as 'negative', and then analyzing the situation surrounding these actions. We delve into the role of internal and external factors and demonstrate how to map a trigger (or list of triggers) to the action. We then discuss strategies on how one could potentially change the trigger-action sequence. An example of this could be the habit of overeating when staying up late. This episode will help you understand your triggers better and equip you with the necessary tools to enable behavioral change. Tune in to gain insights into the science of triggers, the neutrality of behaviors, and the power of awareness.
Tik Tok | Instagram | YouTube In today's episode, I explore the intriguing "Trigger > Thought > Action > Consequence" model that governs our daily decisions and actions. I introduce this process, illustrating its components with familiar examples like snacking habits, reactions to alarms, and social media usage. I delve into each element of the model, beginning with 'Triggers,' which can be external events or internal feelings. Next, I discuss 'Thoughts,' shaped by individual backgrounds including beliefs, perceptions, and experiences. 'Actions' follow, ranging from conscious to semi-conscious, and finally 'Consequences,' the outcomes of our actions, which can be immediate or delayed, positive or negative. I then explore the intricate relationships between these components and the impact of external factors like socio-cultural norms, environmental conditions, interpersonal relationships, and biological aspects. I conclude by addressing the challenges in managing this process, like the complexities of thought processes, the unpredictability of external factors, and the difficulty of changing ingrained habits. Don't miss the next episode, where I'll provide a strategy for effectively navigating this process. Share this episode with friends interested in understanding human behavior and subscribe for more insightful content.
YouTube Blink Date In this interview, Gregg speaks with Taly, the founder of a dating app called "Blink." Taly shares her background as a lawyer and discusses her journey of transitioning to different careers. She introduces her dating app, "Blink," which offers a unique approach to dating by focusing on compatibility and communication rather than making judgments based on superficial appearances. Throughout the interview, Taly shares her perspective on overcoming self-doubt and the challenges of being a solo entrepreneur. She emphasizes the importance of taking small steps, breaking down tasks, and seeking help from others. Taly reflects on the impact of her immigrant background, which instilled in her a strong work ethic and determination, while also acknowledging the need to unlearn the mindset of trying to do everything alone. The conversation also touches on the philosophy of failure, with Taly viewing it as a learning experience rather than a negative outcome. She draws inspiration from the Israeli approach to failure, where it is seen as an experiment and an opportunity to iterate and try again.
YouTube Sharing our personal experiences can have profound effects on others. One such effect is motivating them to take the kind of action that eventually leads to positive changes in their lives. It's really easy to say that people should just get motivated, it's even easier to tell them they need to go watch a motivational video or read a book, but the reality is it doesn't work that way. There are a number of things that contribute to an individual becoming motivated or losing motivation, but one of the most consistent ways to increase motivation is to borrow it from others. By sharing your story and journey, whether good or bad, you give people a valuable tool to help them manage their own motivation so that they can take the actions they need to. In addition to helping others navigate their motivation, it's also a great way to show that no one is ever truly alone. Whether we want to admit it or not, feeling like we are alone can make a common (yet no less frustrating) experience feel much much worse. By creating a culture of opening up about our situations, it allows others to recognize that their circumstances aren't as unique or strange as they may seem. This can boost confidence and self-esteem, allowing people to better tackle the challenges they face.
Burnout is a state of physical, mental and emotional exhaustion that can result from chronic stress, especially in the workplace. It can affect anyone, but it's particularly common among people who work in demanding, competitive or high-pressure environments. Burnout can have serious consequences for your health, happiness and productivity. But what causes burnout and how can we prevent it? In this episode, I will argue that burnout is not just a personal problem, but a social and economic one. I will explain how capitalism, the dominant system of production and consumption in our society, creates the conditions for burnout and makes it harder to cope with. But we're going to end on a pretty positive note because I will also suggest some ways to resist burnout and reclaim your well-being while living in a capitalist world.
In this episode, we explore the alluring and often overwhelming desire to do it all. We start by acknowledging that we all have the capability to do anything we set our minds to, but being capable and being good are two different things. We often find ourselves envious of others who excel in a particular task or craft, which can send us down a rabbit hole of excitement and inspiration, only to lose interest when the next shiny thing comes along. So why does this happen? Where does our need to constantly do more come from? We delve into how societal pressure to be productive and constantly improving can contribute to this cycle, but we also recognize the importance of pursuing things we're interested in and finding what we love. However, it's crucial to understand the difference between being interested in something and it being for us.
In this episode, we explore the importance of understanding the motivations behind personal change. Often, we feel pressure to improve ourselves because society tells us we're not good enough as we are. But the truth is, we are already enough. Personal change should come from a place of self-love and acceptance, not external pressure. We must question the messages that society sends us and determine whether we truly want to make a change for ourselves or for someone else. Moreover, personal growth isn't just about us. When we work on ourselves, we're not just improving our own lives; we're also positioning ourselves to help others. We can use our skills, talents, and resources to make a positive impact on our communities. By understanding our own motivations for change, we can ensure that our growth serves a greater purpose and benefits those around us. Finally, we discuss the role of community in personal development. Having a supportive community can make all the difference when it comes to achieving our goals. By surrounding ourselves with people who believe in us and want to see us succeed, we can build the confidence and resilience we need to make lasting change. We encourage listeners to embrace imperfection and recognize that growth is a journey, not a destination. By understanding who our personal change is for, we can stay motivated and committed to our goals while making a positive impact on the world around us.
When you hear the word "productivity," you might think of getting as much done as possible in the least amount of time. Is this really the best way to work though? Grinding away at an endless list approach really the most effective way to work? I don't think it is and I don't think you do either. There's a better way, it's called being effective and I think it's worth better understanding the differences between productivity and effectiveness. Resources: Frederick Taylor and Scientific Management - Understanding Taylorism and Early Management Theory ( Criticism of Scientific Management (
Are you tired of feeling like a cog in the machine, working hard every day just to scrape by while those at the top reap all the benefits? It's not just your imagination - the balance of power between capital and labor is heavily skewed in favor of capital. But why is this the case, and what can we do about it? In this episode, we'll explore the reasons why capital holds all the power and why labor has been duped into believing that capital is more valuable. We'll delve into the concept of class consciousness and discuss how we can work towards a more equitable balance of power between capital and labor. Whether you're a worker struggling to make ends meet or simply interested in understanding the forces that shape our economy and society, this episode is for you. Tune in to learn how we can all work towards a better future for workers everywhere.
Comments (72)


great episode. I appreciate SMART goal making, but I don't always think that way. this is a broader way to look at your goals / directions. Any way you do it - you are improving yourself. love it!

Jan 20th



Sep 14th

forever & twinning

thank you so much for this Greg. I appreciate this episode so much. I am going to use this knowledge to learn a new language and be committed to it.

Feb 26th

Narges Bahri

Omggg This podcast is just really helpful,thanks a lottt ! 💙🌻

Jan 4th

Andi-Roo Libecap

omg, where has One Tab been all my life!!! I'm so excited to try this out. I constantly have too many tabs open, but I need them! What a great tool.

Jul 3rd

Ryan Schaub

the absolute truth! if anything, this dogmatic search for motivation is a hindrance to progress.

Jul 2nd

Deepankar Chakraborty

Go tomato timer 🍅 ⏲️

Jun 28th

Deepankar Chakraborty

Go tomato timer 🍅 ⏲️

Jun 28th

Andi-Roo Libecap

Always want new skills to my mental health tool belt - some great suggestions here, particularly engaging w/ all 5 senses to be grounded, present, & mindful, as well as to accumulate positive memories (an important part of dialectical therapy).

Apr 28th

Andi-Roo Libecap

I love the idea of engaging in a gratitude practice, but every time I try this exercise I just end up wandering off into a Greatest Hits list of shit I like: sharpies, afghans, coffee, the movie Ghostbusters, blue mascara, sunflowers, vanilla frosting, sage-scented candles, Voltaire's Candide, stickers, my Happy Planner, Britney Spears' "Toxic"... These are indeed a few of my favorite things, and they do all make me happy, but this isn't exactly the same as gratitude. I guess if the end result is the same, the process is irrelevant? 🤔

Apr 24th

Ali Bahar

i wanna shadow your podcasts . i hope that woul be beneficial for my Toefl exam. i will let you know the result.😊

Feb 24th


Great idea, Gregg, a date night during covid episode! Listen to every episode. :)

Feb 7th

Daniel Daw

10 minutes long episodes where half of that are adds... come on man

Jan 18th

Priscilla Carey

Commercials are getting ridiculously long.

Jan 16th


great podcast. your content is so helpful!!! thank you.

Jan 5th

Romina Yavari

enjoyed it!

Dec 31st

Mohammadreza Heidari

I am struggling with my perfectionism, and I am using all sources to understand how to qualify thoughts that i need, and what i do not need really. and your podcast made a great tinge. thank you so much.

Dec 28th

Mahdieh Ahmadi

good point mentioned about gratitude thanks

Dec 26th

Andi-Roo Libecap

I set a theme for 2021 prior to listening to this episode, so it's validating to hear I'm on the right track. I actually built an entire Resolution out of the "One Little Word" I chose for next year. Here's how it works: One Little Word: Self Theme: Self-care, Self-love, Self-help, Self-growth, Self-Improvement Resolution: I resolve to take better care of my physical, mental, and emotional health. Goals: 1. Physical - I want to lose 75 pounds by the end of December 2021 and will achieve this by drinking less pop / more water; walking around the block every day; and making smoothies for breakfast. 2. Mental - I want to publish the novel I'm writing and will achieve this by actually completing my manuscript by the end of June 2021; adding at least 3k words wkly; regularly "meeting" with my writing coach; and intaking writing guide material (podcasts, videos, blogs) daily. 3. Emotional - I want to create my own personal comfie space by the end of March and will achieve this by sorting my

Dec 22nd

Abhijeet Negi

Too many ads

Oct 28th
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