Tiny Leaps, Big Changes

In this episode,  I sit down with Alina Tugend to discuss her book Better By Mistake. About the Guest: Alina Tugend is a long-time journalist who has worked in Southern California, London, Washington DC, Rhode Island and New York.  From 2005-2015 she wrote the award-winning biweekly Shortcuts column for The New York Times business section; Her work has appeared in numerous publications, including The Times, The Atlantic, O, the Oprah Magazine, Family Circle and Inc. Magazine. In 2011, Riverhead published Tugend’s first book, “Better by Mistake: The Unexpected Benefits of Being Wrong.” She also contributed a chapter to the book “Mistakes I Made at Work: 25 Influential Women Reflect on What They Got Out of Getting it Wrong.” Follow her on twitter at @atugend and see more of her work at www.alinatugend.com Her Work: On giving and receiving feedback https://www.nytimes.com/2015/02/07/your-money/how-to-survive-performance-reviews.html Why we remember negative events more than positive ones https://www.nytimes.com/2012/03/24/your-money/why-people-remember-negative-events-more-than-positive-ones.html Why we don't all need to be so special https://www.nytimes.com/2012/06/30/your-money/redefining-success-and-celebrating-the-unremarkable.html?_r=1

In this episode, we talk about reward systems and why they work so dang well. Try Blinkist: http://blinkist.com/tinyleaps Common Reasons to Use Reward Systems Rewards success Punishes failure Something to look forward to What is Operant Conditioning "Operant conditioning (sometimes referred to as instrumental conditioning) is a method of learning that occurs through rewards and punishments for behavior. Through operant conditioning, an association is made between a behavior and a consequence for that behavior" Why Does This Work? There are two types of behavior Respondent behaviors are those that occur automatically and reflexively. Think of pulling your hand away from the stove when burned or putting your hands forward to stop yourself when falling. Operant behaviors, on the other hand, are those under our conscious control. Some may occur spontaneously and others purposely, but it is the consequences of these actions that then influence whether or not they occur again in the future. Key Components: Reinforcers & Punishments Reinforcers: "Reinforcement is any event that strengthens or increases the behavior it follows." Positive Reinforcers Positive events or situations presented after the behavior Praise Direct Rewards Negative Reinforcers The removal of events or situations as a result of a behavior Giving a crying child candy to get them to stop Punishments: "Punishment is the presentation of an adverse event or outcome that causes a decrease in the behavior it follows" Positive Punishment "sometimes referred to as punishment by application, presents an unfavorable event or outcome in order to weaken the response it follows. Spanking for misbehavior is an example of punishment by application" Negative Punishment "also known as punishment by removal, occurs when a favorable event or outcome is removed after a behavior occurs. Taking away a child's video game following misbehavior is an example of negative punishment" Key Takeaways: The 2 kinds of behaviors are reflexes and operant behavior. Operant behaviors are more controllable and programmable. If trying to develop or reduce an operant behavior using a reward system can be helpful. When creating a reward system focus on reinforcers and punishments. Reinforce the behavior you want by giving yourself a reward or being praised. Be careful of accidentally reinforcing habits and behaviors you don't want Punish behaviors you don't want Resources: https://www.verywellmind.com/operant-conditioning-a2-2794863#examples-of-operant-conditioning

In this episode, I sit down with Eric Adams to talk about meditation, mindfulness, and how switching to a plant-based diet cured his diabetes.  Try Better Help: www.betterhelp.com/tinyleaps

In this episode, I sit down with the current Brooklyn Borough President to discuss George Floyd, Police Reform, Protesting, and how to create real lasting change in the system. 

In this episode, we look at Classical Conditioning, Operant Conditioning, and how to build a new habit.  Join Blinkist: http://blinkist.com/tinyleaps Why We Want to Build Habits Habits make taking action easy Habits allow behavior changes to stick Classical Conditioning Classical conditioning is a technique frequently used in behavioral training in which a neutral stimulus is paired with a naturally occurring stimulus. Eventually, the neutral stimulus comes to evoke the same response as the naturally occurring stimulus, even without the naturally occurring stimulus presenting itself. Throughout the course of three distinct phases, the associated stimulus becomes known as the conditioned stimulus and the learned behavior is known as the conditioned response. Examples: "John B. Watson's experiment with Little Albert is a perfect example of the fear response.10 The child initially showed no fear of a white rat, but after the rat was paired repeatedly with loud, scary sounds, the child would cry when the rat was present. The child's fear also generalized to other fuzzy white objects. This experiment illustrates how phobias can form through classical conditioning. In many cases, a single pairing of a neutral stimulus (a dog, for example) and a frightening experience (being bitten by the dog) can lead to a lasting phobia (being afraid of dogs)." Operant Conditioning Operant conditioning (sometimes referred to as instrumental conditioning) is a method of learning that occurs through reinforcements and punishments. Through operant conditioning, an association is made between a behavior and a consequence for that behavior. When a desirable result follows an action, the behavior becomes more likely to occur again in the future. Responses followed by adverse outcomes, on the other hand, become less likely to happen again in the future. Examples: "If your child acts out during a shopping trip, you might give him a treat to get him to be quiet. Because you have positively reinforced the misbehavior, he will probably be more likely to act out again in the future in order to receive another treat." Resources: https://www.verywellmind.com/behavioral-psychology-4157183 https://www.verywellmind.com/classical-conditioning-2794859 https://www.verywellmind.com/operant-conditioning-a2-2794863

In this episode, I sit down with Adam Lowenstein the author of Re-frame The Day to discuss meditation, mindset, and politics. Pick up a copy of Adam's book: www.reframetheday.com Get 50% off your first order, become a member today: www.feals.com/tinyleaps In the episode we cover questions like: What is it like working in the political world? How, in your eyes, is the world of politics and real life connected? How do we actually create stillness and reduce the amount of time we spend rushing? You mention meditation in your book as a way to create awareness. Many people listening to this podcast have tried and failed at meditation time and time again. Do you have any advice for how to finally build the habit? What changes can someone make today to start re-frame their days? What one habit or routine should listeners focus on building into their lives? How do we make these changes without getting overwhelmed? What do we do if or when we get overwhelmed? What does the result look like? What should we expect to change if we are making progress?

In this episode, I sit down with Adam Lowenstein the author of Reframe The Day to discuss meditation, mindset, and politics.  Pick up a copy of Adam's book: www.reframetheday.com Try the Lawn Mower 3.0: www.manscaped.com CODE TINYLEAPS In the episode we cover questions like:  What is it like working in the political world? How, in your eyes, is the world of politics and real life connected? How do we actually create stillness and reduce the amount of time we spend rushing?  You mention meditation in your book as a way to create awareness. Many people listening to this podcast have tried and failed at meditation time and time again. Do you have any advice for how to finally build the habit?  What changes can someone make today to start re-frame their days? What one habit or routine should listeners focus on building into their lives? How do we make these changes without getting overwhelmed? What do we do if or when we get overwhelmed? What does the result look like? What should we expect to change if we are making progress?

In this episode, we look at how to deal with criticism from your loved ones.  Why We Take Things Personally: We depend on others for security and needs When others do something that feel threatening to our security we can take it personal This can impact our mental health by adding anxiety, sadness or resentful feelings How to not take it personal: Gain some perspective - can you see things from their point of view? can you ask clarifying questions? Take some space to work though how you feel about the situation and to gain some clarity Refocus on yourself, stay busy with your own needs Dont "Climb Down" and be negative in response. Resources: https://www.forbes.com/sites/francesbridges/2018/06/29/how-to-stop-taking-things-personally/#50ea48d96726 https://www.psychologytoday.com/us/blog/in-flux/201408/how-stop-taking-things-personally

In this episode, I sit down with Phil Gerbyshak to discuss his career, his book, and self-awareness. Try the Lawn Mower 3.0: www.manscaped.com CODE TINYLEAPS Useful Links: https://philgerbyshak.com/

In this episode, I sit down with Phil Gerbyshak to discuss his career, his book, and self-awareness.  Try Better Help: http://betterhelp.com/tinyleaps Useful Links: https://philgerbyshak.com/