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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.
743 Episodes
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In this episode, we look at why happiness is a choice.  Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Instagram: http://instagram.com/tinyleaps Twitter:  http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at how to stop being selfish. Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Instagram: http://instagram.com/tinyleaps Twitter:  http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at the mental health benefits of religion and spirituality. Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Instagram: http://instagram.com/tinyleaps Twitter:  http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes Resources: Caroline Kitchener. (2018). What It Means To Be Spiritual But Not Religious. The Atlantic. https://www.theatlantic.com/membership/archive/2018/01/what-it-means-to-be-spiritual-but-not-religious/550337/. Simon Dein, PhD. (2010). Religion, Spirituality, and Mental Health. Psychiatric Times. Retrieved from https://www.psychiatrictimes.com/view/religion-spirituality-and-mental-health. Abraham Verghese. (2008). Spirituality and Mental Health. Indian Journal of Psychiatry. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2755140 --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at practicing self-care. Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Instagram: http://instagram.com/tinyleaps Twitter:  http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes Resources: https://www.health.harvard.edu/mind-and-mood/sour-mood-getting-you-down-get-back-to-nature --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at improving productivity. Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Instagram: http://instagram.com/tinyleaps Twitter:  http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at the toxicity of positive thinking. Written By: Sophie Sumpter | https://www.instagram.com/sorosum/ Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Instagram: http://instagram.com/tinyleaps Twitter:  http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes Resources: Allyson Chiu. (2020). Time to ditch ‘toxic positivity,’ experts say: ‘It’s okay not to be okay.’ Washington Post. https://www.washingtonpost.com/lifestyle/wellness/toxic-positivity-mental-health-covid/2020/08/19/5dff8d16-e0c8-11ea-8181-606e603bb1c4_story.html. Jen Rose Smith. (2020). When does a good attitude become toxic positivity? CNN Health. https://www.cnn.com/2020/09/17/health/toxic-positivity-mental-health-wellness/index.html. Jenn Selby. (2021). What To Do About Toxic Positivity - The Worst Type of Advice We Give & Get.  https://www.refinery29.com/en-gb/what-is-toxic-positivity. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at nostalgia and how it can be beneficial to us.  Written By: Sophie Sumpter | https://www.instagram.com/sorosum/ Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Instagram: http://instagram.com/tinyleaps Twitter:  http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes Resources: Robert Yaniz Jr. (2018). Is There a Dark Side to Nostalgia? Rewire.  https://www.rewire.org/dark-side-nostalgia/. Sheri Jacobson. (2020). Nostalgia - Is Missing the Past  Good or Bad for You? Harley Therapy. https://www.harleytherapy.co.uk/counselling/nostalgia-good-or-bad.htm --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at the difference between intuition and anxiety. Written By: Sophie Sumpter | https://www.instagram.com/sorosum/ Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Instagram: http://instagram.com/tinyleaps Twitter:  http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes Resources: Psychology Today. (2020). Intuition. Psychology Today. Retrieved from https://www.psychologytoday.com/us/basics/intuition. Mayo Clinic. (2021). Anxiety Disorders. Mayo Clinic. Retrieved from https://www.mayoclinic.org/diseases-conditions/anxiety/symptoms-causes/syc-20350961. Mind. (2021). What Causes Anxiety Problems? Mind UK. Retrieved from https://www.mind.org.uk/information-support/types-of-mental-health-problems/anxiety-and-panic-attacks/causes/. Leigh Weingus. (2019). How to Trust Your Gut When You Struggle With Anxiety, According to Mental Health Experts. Well and Good. Retrieved https://www.wellandgood.com/intuition-vs-anxiety/. Jessica Booth. (2018). 8 Important Differences Between Intuition and Anxiety. Bustle. Retrieved https://www.bustle.com/p/8-unexpected-differences-between-intuition-anxiety-that-could-help-you-listen-to-your-inner-voice-9078931. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at why you should start a stamp collection (or really any collection) Written By: Sophie Sumpter | https://www.instagram.com/sorosum/ Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Instagram: http://instagram.com/tinyleaps Twitter:  http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes Resources: Bon Vita. (2017). Four Interesting Mental Health Benefits of Collecting. Bon Vita Style. Retrieved from https://www.bonvitastyle.com/4-interesting-mental-health-benefits-of-collecting. James L. Halperin. (2021). The Intelligent Collector. Heritage Auctions: America's Auction House. Retrieved https://www.ha.com/intelligent-collector/why-do-we-collect-things.s?article=collect. Environmental Conscience. (2017). Pros and Cons of Collecting. Retrieved from https://environmental-conscience.com/collecting-pros-cons/.A --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at whether or not you should quit drinking coffee.  Written By: Sophie Sumpter | https://www.instagram.com/sorosum/ Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Instagram: http://instagram.com/tinyleaps Twitter:  http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we listen to an episode of the Market Adventures podcast on how to improve your successful trades in the stock market. Spotify: https://open.spotify.com/show/3gSOqMEZ2d1x6RVfE2R5Tp Apple: https://podcasts.apple.com/us/podcast/market-adventures-the-journey-to-financial-freedom/id1517089013 Website: http://marketadventures.fm --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at how to build self control Written By: Samridhi Jain | https://www.instagram.com/samridhiii__/ Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Sponsored By: http://blinkist.com/tinyleaps Instagram: http://instagram.com/tinyleaps Twitter:  http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes Resources: https://www.verywellmind.com/psychology-of-self-control-4177125 https://www.psychologytoday.com/intl/basics/self-control https://www.forbes.com/sites/francesbridges/2018/06/28/5-ways-to-improve-self-control/ https://www.inc.com/jeff-haden/the-science-of-self-control-6-ways-to-develop-grea.html --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at how laughter can be a form of yoga!? Spotify: https://open.spotify.com/show/6yOKIIeTaAadqTsmroRuPS Apple: https://podcasts.apple.com/us/podcast/id1555659782 Website: http://happybrain.fm --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at the process of letting go of control. Written By: Sophie Sumpter | https://www.instagram.com/sorosum/ Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Sponsored By: http://organifi.com/tinyleaps Instagram: http://instagram.com/tinyleaps Twitter:  http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes Resources: Catherine Beard. (2016). 3 Simple Tips to Tame Your Inner Control Freak. The Blissful Mind. Retrieved from https://theblissfulmind.com/letting-go-control/. Dr. Amy Johnson. (2020). Let Go of Control: How to Learn the Art of Surrender. Tiny Buddha. Retrieved from https://tinybuddha.com/blog/let-go-of-control-how-to-learn-the-art-of-surrender/ --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at why happiness is such a difficult thing to find in our lives. The Problem Happiness is one of those things that is constantly out of our grasp. We all chase it, at least to some extent. But quickly realize that the more you chase it, the less likely you are to find it. In the U.S. there is a cultural obsession with happiness. It’s treated like a product that can be sold. Download this app, try this pill, drink this supplement, listen to this music. At the core of this industry is a universal truth… Everyone wants happiness, but no one knows how to get it. Digging Deeper The term Happy is defined as “feeling or showing pleasure or contentment”. Happiness therefore is the state of feeling or showing pleasure or contentment. I think this is part of where the problem starts. By viewing happiness as a state to enter or exit. We create the expectation that it’s something we can attain. Happiness is just around the corner if we just solve for it the way we would a math problem. 2X + Y = Happy...all we have to do is figure out what X and Y stand for and blamo...we’re happy right? Well, I don’t need to tell you how wrong that is. You’ve probably experienced it for yourself. The Solution Well there are a few things we need to change in order to capitalize on this powerful ability and actually experience more happiness as a result. We need to change our language around happiness. It’s not a state of being. It’s not something we can enter and leave if we just work hard enough. Happiness exists in a moment. It’s fleeting. In many ways, joy is a better word to use. Happiness is something we get to experience for the brief moment in between something good happening, and our Hedonic Adaptation kicking in. This is why improving your ability to be in the moment and be present is a critical step to experiencing happiness. Without that ability, you’ll miss all of those little moments where happiness is waiting for you. We need to stop making decisions based around what will make us happy. Again, happiness is not a state of being. It’s the fleeting moments. We experience happiness and joy as we do precisely because it goes away. The moment we adapt to it, it’s gone, but the contrast between the two states makes it clear what just happened. With that said, making decisions based on what will make us happy doesn’t make any sense. Because all decisions that have positive outcomes will make us happy in the moment and will become normal afterwards. That’s how things work. I’m not saying that we shouldn’t pursue passions or choose paths that are good for us. What I’m saying is that whether or not this decision will lead to happiness is the last thing you should be considering. Finally, and I touched on this in the first point, we need to improve our ability to be present and experience those fleeting moments. Happiness exists for a brief period of time. Our ability to experience it comes down to whether or not we can be present enough for that time. By meditating, journaling, doing yoga, practicing gratitude, or any other tool to improve our focus and presence we will also allow ourselves to experience more happiness in our lives. Not because there is any new happiness to be found, but because we can experience the happiness that is already there. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we listen to an episode of the Market Adventures podcast on how to get into the stock market.  Spotify: https://open.spotify.com/show/3gSOqMEZ2d1x6RVfE2R5Tp Apple: https://podcasts.apple.com/us/podcast/market-adventures-the-journey-to-financial-freedom/id1517089013 Website: http://marketadventures.fm --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at how to navigate grief. Written By: Lisa Hagan | https://www.instagram.com/lisalee_wellnesswarrior/ Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Sponsored By: http://trycaliper.com/tinyleaps | tinyleaps Instagram: http://instagram.com/tinyleaps Twitter:  http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes Resources: https://psychcentral.com/lib/the-5-stages-of-loss-and-grief#4.-Depression --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about how to take feedback positively. Written By: Samridhi Jain | https://www.instagram.com/samridhiii__/ Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Sponsored By: http://greenchef.com/90tinyleaps Instagram: http://instagram.com/tinyleaps Twitter:  http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes Resources: https://uwaterloo.ca/centre-for-teaching-excellence/teaching-resources/teaching-tips/assessing-student-work/grading-and-feedback/receiving-and-giving-effective-feedback https://social.hays.com/2019/02/04/receiving-feedback-work/ https://www.thebalancecareers.com/receive-feedback-with-grace-and-dignity-1916643 https://buffer.com/resources/how-to-give-receive-feedback-work/ --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we look at the Cold Showers episode of Happy Brain. Find Happy Brain on your favorite podcasting app today and click subscribe or follow.  Spotify: https://open.spotify.com/show/6yOKIIeTaAadqTsmroRuPS Apple: https://podcasts.apple.com/us/podcast/id1555659782 Website: http://happybrain.fm --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, we talk about how to improve your planning skills. Written By: Samridhi Jain | https://www.instagram.com/samridhiii__/ Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/ Sponsored By: http://greenchef.com/90tinyleaps Instagram: http://instagram.com/tinyleaps Twitter:  http://twitter.com/tinyleaps Website: http://tlbc.co/tiny-leaps-big-changes Resources: https://www.entrepreneur.com/amphtml/350045 https://medium.com/the-mission/the-planning-fallacy-why-you-miss-your-deadlines-and-what-to-do-about-it-db5e162307b7 https://www.actitime.com/project-time-estimation/planning-fallacy/ https://www.achieveit.com/resources/blog/the-planning-fallacy-how-to-avoid-becoming-a-victim --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
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Comments (62)

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
Reply

Firefly9187

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

Feb 7th
Reply

Daniel Daw

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

Jan 18th
Reply

Priscilla Carey

Commercials are getting ridiculously long.

Jan 16th
Reply

ARN

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

Jan 5th
Reply

Romina Yavari

enjoyed it!

Dec 31st
Reply

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
Reply

Mahdieh Ahmadi

good point mentioned about gratitude thanks

Dec 26th
Reply

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 room into the categories of office, arts & crafts, and library; removing extra extra boxes and anything not defined by my categories; filing paperwork; organizing and labeling my tools and goods into easily accessible bins; hanging appropriate artwork; and buying an office chair. I then brainstormed ways to beat anticipated hurdles; set periodic check-ins either to celebrate small victories, or else to reassess and adjust as necessary; and listed milestones at which to reward achievements -- and you better believe I've already picked out the rewards! Finally, I printed up the whole shebang and decorated it with stickers, washi tape, quotes, and fun images from the interwebs. It was a fun exercise!

Dec 22nd
Reply

Abhijeet Negi

Too many ads

Oct 28th
Reply

Alireza Marjouei

I want transcripts, how i can have them?

Oct 24th
Reply

Steph Munday

I was a little worried with the description of this podcast, before I actually listened to it, as people who are being gaslighted or emotionally abused could see it and think "yes, maybe I actually am crazy or wrong". But after listening things become clearer, as the topic mostly relates to situations where you have a healthier self esteem or healthier relationship with your partner, but have a few small issues that keep lingering.

Oct 13th
Reply

ID19340509

This is platitudinous and so unspecific that it left me with no new information. It comes across as someone who has a severe case of the Dunning Kruger effect. No research. No data. No psychological insight. It’s canned wisdom that barely fills a millimetre of the can. To be avoided.

Sep 21st
Reply

apricotic

I don't understand why the mid-ad is so long... I don't mind having mid-ads but ONE ad for like 2 minutes per episode, even short ones? hard pass

Aug 24th
Reply (1)

apricotic

this is a short episode and half of it is ads so don't waste your time

Aug 24th
Reply (1)

Steph Munday

I'm going to check out Juan's website but have you done any podcasts on what to do if your partner is the one who is insecure?

Aug 7th
Reply (1)

Steph Munday

this podcast needs some editing work still

Aug 7th
Reply (3)

Tejas Ukalkar

so you're saying that we should set a result based goal then decide controllable procedure steps and then take each step of process as goal so that we can achieve end result?

Apr 10th
Reply (4)

Seyed Ali

the first 5 min is advertising its getting boring lately 🤷🏼‍♂️

Mar 16th
Reply (1)

Adán Juarez

great show great feedback great subjects and great speeches that you give I congratulate you because you're a great guy I listen to you through castbox which is a great app to, another show that I really like that has to do with self development it's called "quote of the day" I really recommend that to your listeners, and to you ....you probably know which one I'm talking about so have a great time have a great life keep up the good work.

Jan 20th
Reply
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