Tiny Leaps, Big Changes

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 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

In this episode we talk about daydreaming and how it’s actually a sign that you are more capable than the task you are working on. But do me a favor and snap back into reality because you are now listening to Tiny Leaps, Big Changes. In This Episode: - Why we daydream - What it means about you - How to handle it instead of getting frustrated Schedule a Chat With Me: tinyleapschat.com Connect: tinyleaps.co Music: WVLF - The Collapse youtube.com/watch?v=2DpjEmGxBJo Resources: The Benefits of Daydreaming Joseph Stromberg 2012 smithsonianmag.com/science-nature/the-benefits-of-daydreaming-170189213 The Amazing Benefits of Day Dreaming on the Mind Scott Barry Kaufman, Ph.D 2014 alternet.org/personal-health/amazing-benefits-daydreaming-mind Click to view: show page on Awesound

In this episode we talk about indecision, who is affected by it, and what we can all do to improve our ability to make faster decisions. But you don’t have to worry about this decision because you are now listening to Tiny Leaps, Big Changes In This Episode: - The state that makes it hard for us to make decisions. - What we can all do to increase our decision making ability. Daily Quest: 1. Write down something that makes you feel ambivalent. 2. Post on Instagram or Twitter with #mytinyleaps Website: tinyleaps.co Free Audio Book: tinyleapsbook.com Music: Ivan B - Edge Of The World (ft. Niykee Heaton)(Prod. Tido Vegas) | | provided by CopyrightFreeNetwork soundcloud.com/ivanbnw/ivan-b-ft-niykee-heaton-edge-of-the-world-prod-tido-vegas Resources: Why So Many People Can’t Make Decisions Shirley S. Wang wsj.com/articles/SB10001424052748703694204575518200704692936 Dealing with Uncertainty: How to Cope with Ambivalence and Decision-Making Paula Durlofsky mainlinetoday.com/Blogs/Thinking-Forward/July-2013/Dealing-with-Uncertainty-How-to-Cope-with-Ambivalence-and-Decision-Making/ Click to view: show page on Awesound

In this episode we talk about sleep…again…but really it’s about whether or not it’s better to be an early bird or a night owl. But don’t fall asleep yet because you are listening to Tiny Leaps, Big Changes You Will Hear: - The definitive answer to which is better (hint: neither). - How you can use your biology to move towards your goals. - Why it doesn't matter if you stay up late or go to bed early and what DOES matter. Connect: tinyleaps.co Free Audio Book: tinyleapsbook.com Music: youtube.com/watch?v=2RHn9YGL73Q Tayyib Ali - A Place To Hide (Prod. The Official) | | provided by CopyrightFreeNetwork Resources: 7 Reasons to Be Proud of Being a Night Owl Renee Jacque huffingtonpost.com/2014/10/23/night-owl-benefits_n_5877272.html Defend Your Research: The Early Bird Really Does Get the Worm Christopher Randler hbr.org/2010/07/defend-your-research-the-early-bird-really-does-get-the-worm/ar/1 Click to view: show page on Awesound