Tiny Leaps, Big Changes

In this episode we talk about the power of routine and why we wouldn’t be able to survive as a species without them. Chill out and turn your speakers up because you are now listening to Tiny Leaps, Big Changes. In This Episode: - What to do if you get in a rut? - Why routines are so important - How to use routines in your life. Quest (10 points): 1. Write out your morning routine. 2. Post to Twitter or Instagram with #mytinyleaps Episode Alerts: Text "Tiny" to 38470 Music: Nobody Like You | youtube.com/watch?v=AQoGS7rcXwE | provided by CopyrightFreeNetwork Resources: sharecare.com/health/mental-fitness-nervous-system/varying-routine-benefits-brain psychologytoday.com/blog/changepower/201009/routines-comforting-or-confining npr.org/sections/13.7/2010/09/22/130051236/the-habitual-brain Click to view: show page on Awesound

In this episode we talk about journaling and the surprising benefits it can have on both your psychological and physical self. Crack open that notebook because you are now listening to Tiny Leaps, Big Changes. In This Episode: - Journaling's effects on your psychology. - Journaling's effects on your physical health. - How to use journaling correctly. Quest: 1. Write 200 words about your day. 2. Post to Twitter or Instagram "I just wrote 200 words and I loved it!" with #mytinyleaps 3. Get 20 points. Music: This Year (Fox Stevenson Remix) | youtube.com/watch?v=htiyRFUjIqE | provided by CopyrightFreeNetwork Resources: A new reason for keeping a diary Siri Carpenter apa.org/monitor/sep01/keepdiary.aspx The Health Benefits of Journaling Maud Purcell, LCSW, CEAP psychcentral.com/lib/the-health-benefits-of-journaling/ The Good and the Bad of Journaling Steven Stosny, Ph.D. psychologytoday.com/blog/anger-in-the-age-entitlement/201309/the-good-and-the-bad-journaling Click to view: show page on Awesound

In this episode we talk about the diets and the science behind why they just don’t work. Grab a snack and settle in because you are now listening to Tiny Leaps, Big Changes. In This Episode: - Why diets don't work. - How our brains sabotage us. - Why you can't lose weight. Quest: 1. Write down your weight goals. 2. Post "I just set a specific goal and I’m ready to rock" to Twitter and Instagram with #mytinyleaps Music by Shy Kid youtube.com/shykidmusic soundcloud.com/clowndubstep/shy-kid-i-dont-want-to-die-1 Resources: Sandra Aamodt – Why Dieting Doesn’t Usually Work (Ted Talk) ted.com/talks/sandra_aamodt_why_dieting_doesn_t_usually_work nextavenue.org/why-diets-dont-work--and-what-do-instead/ collective-evolution.com/2014/09/23/5-reasons-why-not-to-diet-what-to-do-instead/ npr.org/sections/thesalt/2015/06/01/411217634/in-eating-lab-psychologist-spills-secrets-on-why-diets-fail Click to view: show page on Awesound

In this episode we talk about the surprising effects that physical exercise has on your mind. It might be time to clean the dust off that treadmill because you are now listening to Tiny Leaps, Big Changes. In This Episode: - How exercise benefits the white matter in your brain. - Why prioritizing exercise is important. Daily Alerts: Text Tiny to 38470 Quest: 1. Choose 1 type of exercise. 2. Post on Twitter or Instagram each day that you complete 10 reps. Resources: Why Is Physical Activity So Good for Your Brain? Christopher Bergland 2014 psychologytoday.com/blog/the-athletes-way/201409/why-is-physical-activity-so-good-your-brain Physical Exercise for Brain Health brainhq.com/brain-resources/everyday-brain-fitness/physical-exercise Music: Tobu - Sapphire | | provided by CopyrightFreeNetwork Click to view: show page on Awesound

In this episode we talk about the weekend. More specifically, about how to get the most out of your weekends and leave yourself feeling refreshed for the week ahead. Go ahead and yell TGIF because you are now listening to Tiny Leaps, Big Changes. In This Episode: - Why exercise is an important thing to prioritize on the weekends. - How to take control of your weekend. - How to make Sunday great. Text Alerts: Text "Tiny" to 38470 Quest: 1. What is one thing you are grateful for from this week? 2. Post to Twitter or Instagram with #mytinyleaps Connect: tinyleaps.co Resources: oprah.com/spirit/How-to-Make-the-Most-of-Your-Weekend fastcompany.com/3004128/your-weekend-has-60-hours-heres-how-wring-most-out-them huffingtonpost.com/jonathan-alpert/8-powerful-ways-to-maximi_b_5698638.html en.wikipedia.org/wiki/Neurobiological_effects_of_physical_exercise Click to view: show page on Awesound

In this episode we talk about saving money and I share three extremely simple approaches to doing that even if you feel like you can’t afford it. Go ahead and put your quarter in the piggy bank because you are now listening to Tiny Leaps, Big Changes. In This Episode: - Why we have a hard time saving money. - Why saving should come before expenses. - 3 Ways to save more money. *Note* I said two...I meant three -.- Quest: 1. Identify an area where you spend too much. 2. Post "I will save more money" on Twitter or Instagram with #mytinyleaps. Text Alerts: Text "Tiny" to 38470 Resources: The Truth About the Psychology of Saving and Spending Mike Coady 2013 mikecoady.com/truth-about-psychology-of-saving-and-spending/ Click to view: show page on Awesound

In this episode I talk about personal growth through the process of creation. This is a topic that I’ve adopted as a personal mantra so stick around because you are now listening to Tiny Leaps, Big Changes. In This Episode: - 3 benefits of taking your ideas and creating something. - How to get more confidence. - Why you should prioritize creation. Quest: 1. What do you want to create? 2. Post to Twitter or Instagram with #mytinyleaps Want Episode Alerts? Text "Tiny" to 38470 Schedule a Chat: tinyleapschat.com Connect: tinyleaps.co Resources: Mindy Kaling Why Not Me amazon.com/gp/product/B00N6PEMZK/ Click to view: show page on Awesound

In this episode I’ll share 3 simple things you can do to get a better night’s sleep and improve your daily performance. But don’t hit the snooze button just yet because you are now listening to Tiny Leaps, Big Changes. Quest: 1. What can you do to optimize your sleep? 2. Tweet or post to Instagram with #mytinyleaps Schedule a Call: tinyleapschat.com Connect: tinyleaps.co Click to view: show page on Awesound

In this episode we talk about time management and the pomodoro technique. This one might be a bit basic for some of you but stick around because you are now listening to Tiny Leaps, Big Changes. In This Episode: - What is the pomodoro? - Why does it work? - How do you get started? Schedule a Call: tinyleapschat.com Quest (15 Points): 1. Complete 1 pomodoro session 2. Post "I just completed a pomodoro" to Twitter or Instagram with #mytinyleaps Music: soundcloud.com/swagytracks/upper-west-wouldnt-it-be Connect: tinyleaps.co Resources: Productivity 101: A Primer to The Pomodoro Technique Alan Henry 2014 lifehacker.com/productivity-101-a-primer-to-the-pomodoro-technique-1598992730 POMODORO: THE ULTIMATE WORK HABIT Nathaniel Eliason 2013 52weeksofhabits.com/2013/08/20/pomodoro-the-ultimate-work-habit/ Click to view: show page on Awesound

In this episode we talk about music and it’s effects on our productivity. Speaking of music, I hope you enjoy this song because you are now listening to Tiny Leaps, Big Changes. Schedule a Chat: tinyleapschat.com In This Episode: - Why music isn't great for all work. - The one type of task music helps with. Quest: 1. Pick a song to play on repeat the next time you work. 2. Post the song on Twitter or Instagram with #mytinyleaps Connect: tinyleaps.co Music: Thomas Vx - Daze | youtube.com/watch?v=3l8BI... | provided by CopyrightFreeNetwork Resources: helpscout.net/blog/music-productivity/ liquidplanner.com/blog/does-listening-to-music-at-work-affect-your-productivity/ Click to view: show page on Awesound