Tiny Leaps, Big Changes

A few years ago I got really serious about losing weight. Oh and, quick trigger warning here, I know that conversations about weight loss and potential unhealthy relationships to food can be a sensitive topic. I promise this episode ends on a positive note but if you’d rather not take the journey that’s okay. Resources: Sleep Whispers Podcast: If you struggle with falling asleep, then I have a podcast suggestion for you.  It is called Sleep Whispers, and it is 100% gentle whispering of bedtime stories, guided relaxations, and even fun trivia questions and interesting Wikipedia articles. You can search for the Sleep Whispers podcast in your podcast player, or simply click here https://sleepwhispers.com/podcast-2/ Blinkist: http://blinkist.com/tinyleaps

Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join In this episode, we look at the need to connect. Get excited, because this is Tiny Leaps, Big Changes. Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis. Join us in a raw and vulnerable conversation with Gregg about his personal experience with connections along with helpful tips you can use to form new connections. Key Takeaways: There is a fundamental need for human connection. Technology and the global pandemic has made it difficult to form new connections. By keeping in touch with friends and colleagues online you miss the day to day moments. Online connections can be a perpetual cycle of catching up. There is some mutual context for forming connections. Mutual contexts make it easier to connect with others. These can be school, work, or extracurricular activities. Even though it is going to be painful and frustrating, you must keep putting in effort to form connections because eventually you will find your people. Sponsor: Join our Community! https://tlbc.co/community 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

Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join In this episode, we talk about why you need a vision. Get excited, because this is Tiny Leaps, Big Changes. Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis. Join us in a discussion about why you should create a vision and how you can create one that aligns with your life goals. Key Takeaways: A vision is the larger outcome you want to create. A vision will change and you should be flexible with it. Creating a vision will make it easier for you to set goals. A vision gives you a sense of control over your life. There are two key questions to ask yourself when creating your vision. What kind of life do you want? How do you want your life to look? Sponsored By: Try Quince: https://onequince.com | TINY10 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

Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join In this episode, we talk about why you need to stop asking for permission. Get excited, because this is Tiny Leaps, Big Changes. Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis. Join us in a discussion about why you should stop asking for permission and how you can start improving your life. Key Takeaways: When deciding to do something you either go and start doing the thing immediately or you consult people. Feedback is good, but the timing of the feedback is important. We ask people for feedback to validate our thoughts. Most times we begin to overanalyze and stop moving forward with whatever it was we were working on. To avoid asking for permission, jump right in and start immediately. Just start taking action that moves you towards the thing. The more things you start the more successes you will have. Sponsored By: Try Quince: https://onequince.com | TINY10 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

Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join In this episode, we talk about why you should say yes. Get excited, because this is Tiny Leaps, Big Changes. Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis. Join us in a discussion about the value in saying yes and how you can start making choices to better your future self. Key Takeaways: Your life is a complex web of yes and no answers that got you to where you are today. There are external circumstances we can’t control. Our lives are a result of things we don’t remember saying yes or no to. Start dreaming, vision boarding, and manifesting the life that you want. Take action that pushes you in the direction you want to go. Make the choice to choose where you want to end up. Sponsored By: Try Quince: https://onequince.com | TINY10 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

Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join In this episode, we look at why you are your best you. Get excited, because this is Tiny Leaps, Big Changes. Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis. Join us in a discussion about what being your best self means and why who you are now and who you are in the future is always going to be your best self. Key Takeaways From This Episode: This phrase is central to personal development. Striving to be your best self is an endless chase. The goal line is continuously pushed further and further which leads to endless disappointment. Once one goal is achieved, people often forget to enjoy their accomplishment. They are already looking forward to what they want to achieve next. Humans have flaws, and no version of you will ever be flawless. Accept who you are now and everything will feel like an accomplishment. Who you are now will always be you. Sponsored By: Blinkist: http://blinkist.com/tinyleaps 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

Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join In this episode, I share the truth about perfectionism. Get excited, because this is Tiny Leaps, Big Changes. Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis. Join us in a conversation about what perfectionism is, how it may present itself, the positives and negatives about it, and how you can find the perfect balance of it. According to Wikipedia, “Perfectionism, in psychology, is a broad personality style characterized by a person's concern with striving for flawlessness and perfection and is accompanied by critical self-evaluations and concerns regarding others' evaluations”. “The general population contains approximately 30% perfectionists, the percentage of perfectionists among the gifted population is close to 80%” according to Masslive.com. Key Takeaways From This Episode: Perfectionism can be seen as either a really good or really bad thing. You need both sides of perfectionism to make things happen consistently. The perfectionist trait has increased since the 1980’s. Being a perfectionist can be someone who has an unrelenting drive for creating the very best. They can also be seen as not putting things out because there are too many details that hold them back. Bottom line: A perfectionist is afraid of putting themselves out there. They don’t like giving up control. You need feedback from others because you can’t build perfect on your own. Sponsored By: Try Quince: https://onequince.com | TINY10 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 Readings: Perfectionism Is Increasing Over Time (apa.org) Perfectionism (psychology) - Wikipedia Real Learning: Meet the Perfectionists - masslive.com

Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join In this episode, I share a simple productivity tip worth trying.  Get excited, because this is Tiny Leaps, Big Changes. Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis. Join us in a conversation about the productivity cycle and one simple tip to help you improve your productivity. Also, we discuss how you can apply this productivity tip to your own life. Key Takeaways From This Episode: The  productivity cycle consists of several things. One of the hardest things when trying to stay productive is sticking to it when you begin to struggle. Pick someone you are connected to in some way, and ask them to hold you accountable. Don’t ask for general accountability. Ask them for accountability on one specific task. Tell the individual what it is you want to get done and when they should check in on you. Sponsored By: Try Quince: https://onequince.com | TINY10 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

Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join In this episode, we talk about the curse of ambition? Get excited, because this is Tiny Leaps, Big Changes. Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis. Join us in a conversation about what it means to be ambitious and how there may be a cost to being overly ambitious. Also, discover how you can overcome this curse in your life. Key Takeaways From This Episode: Ambitious people are seen as always going the extra mile and pushing themselves to always achieve more. Ambition is at the core of personal development. Unfortunately, not everyone is going to be as ambitious as you. The people who care about you may actually hold you back. Keep working on yourself and drag your friends and family along with you. Sponsored By: Try Quince: https://onequince.com | TINY10 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

Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join In this episode, we ask a question: Do push notifications even work? Get excited, because this is Tiny Leaps, Big Changes. Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis. The Research: Tom St. Quinton, Ben Morris, Martin J. Barwood, and Mark Conner published a study titled “Promoting physical activity through text messages: the impact of attitude and goal priority messages”. The purpose of this study was to understand why, “physical activity is an important health behavior for young adults to undertake and research has established participation in physical activity to be influenced by the attitude construct. Research has also identified a gap between intention and behavior and the goal priority strategy has demonstrated success in strengthening the intention-behavior relationship. Despite this, as far as we are aware, no study has targeted participation in physical activity using text messages manipulating attitude and goal priority. Thus, the purpose of the study was to test the effectiveness of attitude and goal priority text messages in promoting students’ participation in physical activity”. What They Found: “The study examined the effectiveness of attitude and goal priority SMS in changing key psychological mechanisms and physical activity. Attitude messages successfully influenced attitude, intention and behavior, and changes in behavior were mediated by changes in attitude and intention, with attitude influencing intention. The study therefore supports the TPB’s causal mechanisms through which interventions exert influence on behavior and suggests attitude to be a prominent driver of intention and subsequent physical activity behavior change. The study did not manage to manipulate goal priority” Key Takeaways: Push notifications are extremely effective in reminding you to complete something. Day to day use of push notifications are valuable. Attitude only push notifications had the greatest impact on participants compared to the other groups. Goal priority push notifications had no impact on research participants. This study indicates that attitudes impact behavior, so changing your attitude to be more positive can improve your behavior to help you reach your health goal. Sponsored By: Blinkist: http://blinkist.com/tinyleaps Try Quince: https://onequince.com | TINY10 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 Reading: www.tandfonline.com/doi/full/10.1080/21642850.2021.1891073