Tiny Leaps, Big Changes

In this episode, we look at how to be more assertive in your life.  Benefits of Being Assertive: increased confidence and self esteem better stress management better boundaries, saying no What it means to be assertive: "Being assertive is a core communication skill. Being assertive means that you express yourself effectively and stand up for your point of view, while also respecting the rights and beliefs of others.Being assertive can also help boost your self-esteem and earn others' respect. This can help with stress management, especially if you tend to take on too many responsibilities because you have a hard time saying no. Some people seem to be naturally assertive. But if you're not one of them, you can learn to be more assertive." How to Be More Assertive Start Small and use "I" statements Reherse and Practice setting boundaries Use Positive Self Talk Resources: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/assertive/art-20044644 https://www.healthline.com/health/how-to-be-more-assertive#avoid-guilt

In this episode, I introduce you to a new podcast that I think you'll enjoy. It's called Motivate Me and it's hosted by Dean Booty.  Enjoy this preview of the podcast and, if you like it, be sure to subscribe.  https://podcasts.apple.com/us/podcast/motivate-me/id1498151906

Today on the podcast we have a super action oriented conversation with Clay Cockrell. Clay is a practicing psychotherapist, the founder of Online Counseling.com, the creator of Walk and Talk therapy, and the host of the podcast Finding Therapy. In today's episode we talk about: The stigma around therapy How to find the right support for you How to evaluate your therapist Why taking a walk with your therapist is a good idea. Website: www.onlinecounseling.com

Today on the podcast we have a super action oriented conversation with Clay Cockrell. Clay is a practicing psychotherapist, the founder of Online Counseling.com, the creator of Walk and Talk therapy, and the host of the podcast Finding Therapy. In today's episode we talk about: The stigma around therapy How to find the right support for you How to evaluate your therapist Why taking a walk with your therapist is a good idea. Website: www.onlinecounseling.com

In this episode, we look at what I learned from my conversation last week with Karl Staib.  Key Takeaways: Gratitude plays a major role in dealing with grief and loss. By focusing on the time you are grateful for or the people you are grateful for you make it harder to focus on the pain of the experience. Traumatic experience create deeper rooted neural connections than regular experiences. When the decision to act has been made (subconsciously) there is a moment in time where a choice can be made. It's small but is something that can help us take control of our actions. Willpower is limited and based purely availability. Way power is based on your why and can be a stronger motivation to take or not take an action. The way you view something, how you think about it has an effect on how much energy is available for it. If something is a chore, it becomes draining. If something is an opportunity, it becomes empowering. When we focus on gratitude in our day to day lives we enable the release of dopamine for yourself and the other person (if you express it) The 4 levels of gratitude are surrounding, sharing, self-gratitude, and spiritual. Surrounding focuses on what we can experience with our senses. Sharing is what we can express to others. Self is what we love about ourselves. and Spiritual is our connection to something bigger. The easiest way to build a gratitude habit is to focus on expressing it while brushing your teeth. Or any other habit you already have. Reclaim that time and focus on 3 things you are grateful for. Really focusing on your why as the core of creating change is the best way to make your actions powerful Books: Emotional Success: https://www.amazon.com/Emotional-Success-Power-Gratitude-Compassion/dp/0544703103 Bring Gratitude:L https://www.amazon.com/Bring-Gratitude-Bite-Sized-Mindset-Practices/dp/1977845495

In this episode, I'm sitting down with Karl Staib the author of Bring Gratitude. Today on the podcast we have an amazing conversation with Karl Staib. Karl is the author of Bring Gratitude: Feel Joyful Again With Bite-Sized Mindset Practices. He's also a speaker and coach who's mission is to help 1,000,000 people develop a better mindset with gratitude at it's core. In today's episode we talk about: How to create a gratitude practice Where to start with daily gratitude Useful Links: https://bringgratitude.com/tap-into-the-potential-of-waypower/ https://bringgratitude.com https://bringgratitude.com/challenge/ https://www.amazon.com/Happiness-Advantage-Principles-Psychology-Performance/dp/0307591549

In this episode, I'm sitting down with Karl Staib the author of Bring Gratitude. Today on the podcast we have an amazing conversation with Karl Staib. Karl is the author of Bring Gratitude: Feel Joyful Again With Bite-Sized Mindset Practices. He's also a speaker and coach who's mission is to help 1,000,000 people develop a better mindset with gratitude at it's core. In today's episode we talk about: How gratitude can trigger dopamine release The differences between willpower and waypower The secret to staying grateful in the moment How to build a gratitude practice. Useful Links: https://bringgratitude.com/tap-into-the-potential-of-waypower/ https://bringgratitude.com https://bringgratitude.com/challenge/

In this episode, I introduce you to the idea of a "design sprint" and how you can use it in your life to achieve ALL of your goals.

In this episode, we talk about what is really possible for you to accomplish.  Try Better Help: http://betterhelp.com/tinyleaps

In this episode, we look at a new way to set goals that have a chance of being accomplished.  What are LEAP Goals? A goal-setting framework designed for long-term, lifestyle based goals. What it stands for? Long Term Your goal should revolve around adjusting your lifestyle for the long term rather than trying to accomplish something specific in the short term. Empathetic Your goal needs to consider and account for the reality of your situation and position. Setting goals that are completely out of the realm of likely possibilities will just leave you feeling defeated. Actionable Your goal must be something that you can take action on in order to move forward. Process Focused  Your goal must revolve around engaging in certain behaviors regularly rather than accomplishing certain outcomes. When to use LEAP Goals When aiming for habit or lifestyle changes When struggling to find motivation each day When other goal-setting options aren't working