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You will never get motivated until you face this one thing.

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Mindfulness For Beginners

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Huberman Labs Podcast: https://www.youtube.com/watch?v=Wcs2PFz5q6g 

Pomodoro Timer: https://pomofocus.io/

In this episode, we look at the failed practice of time management and why it doesn't work. We also look at energy management and how to use it to get more done each day.   

Watch on YouTube: https://youtu.be/NiB-kU1UIE8

Huberman Labs Podcast: https://www.youtube.com/watch?v=Wcs2PFz5q6g 

Pomodoro Timer: https://pomofocus.io/

Get the Book: https://www.hachettebookgroup.com/titles/ayelet-fishbach/get-it-done/9780316538350/

Get the Book: https://www.hachettebookgroup.com/titles/ayelet-fishbach/get-it-done/9780316538350/

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Thinking, Walking, Talking: Integratory Motor and Cognitive Brain Function

This is a visualization exercise that actually works, according to neuroscience

What is a neuron?

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Mindfulness for Beginners Podcast

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Get the Book: https://www.hachettebookgroup.com/titles/ayelet-fishbach/get-it-done/9780316538350/

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Get the Book: https://www.penguinrandomhouse.com/books/607813/how-to-change-by-katy-milkman-foreword-by-angela-duckworth/

Mind Love Podcast: https://www.mindlove.com/podcast/

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Get the Book: https://www.penguinrandomhouse.com/books/607813/how-to-change-by-katy-milkman-foreword-by-angela-duckworth/

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Procrastination is a universal struggle that can hinder our productivity and progress. It's a frustrating habit that affects many aspects of our lives, from work to personal goals. However, in the podcast "Tiny Leaps, Big Changes" hosted by Gregg Clunis, listeners are provided with valuable insights and strategies to combat procrastination and enhance their productivity.

Understanding Procrastination:

In this episode, Gregg Clunis delves into the concept of procrastination, emphasizing the frustration it brings. He explores common reasons why people procrastinate, including a lack of engagement, confidence, energy, and support. By understanding the root causes, listeners can gain valuable insights into their own procrastination patterns.

Ways to Get Organized:

To overcome procrastination, organization is key. Gregg introduces several practical techniques to help listeners get organized and stay focused.

The Eisenhower Box is a powerful tool for prioritization. By dividing tasks into four categories - Important and Urgent, Important but Not Urgent, Not Important but Urgent, and Not Important and Not Urgent - listeners gain clarity on what needs immediate attention and what can be delayed or eliminated.

Time blocking is another effective strategy discussed in the podcast. By dividing the day into dedicated blocks of time for different tasks or categories, individuals can structure their schedules and eliminate distractions during those focused periods. Flexibility is essential in making this technique work for individual needs and preferences.

The Pomodoro Technique provides a structured approach to working in focused bursts. By setting a timer for 25 minutes, working on a task, and then taking short breaks, individuals can maintain their focus and productivity throughout the day. This method helps break tasks into manageable increments and encourages sustained effort.

The 2-Minute Rule is a simple yet impactful strategy that encourages immediate action. If a task takes less than 2 minutes to complete, it is advisable to tackle it right away. For tasks that require more time, committing to at least 2 minutes of work on them can help overcome the initial resistance to getting started.

Behavioral Changes and Mindset Shifts:

Beyond organizational techniques, the podcast explores the importance of behavioral changes and mindset shifts in combating procrastination. Gregg emphasizes the significance of a healthy routine and environment, as they play a vital role in fostering productivity. Establishing positive habits and creating an environment conducive to focus and concentration can greatly enhance productivity levels.

Changing how we view tasks and time is another crucial mindset shift. Rather than aiming for perfection, focusing on progress and embracing the idea that imperfect action is better than no action can help overcome the fear of failure and perfectionism that often contribute to procrastination.

The podcast also highlights the role of rewards and positive reinforcement in behavior change. Celebrating small wins and acknowledging accomplishments can help maintain motivation and create positive momentum towards overcoming procrastination.

Decoding Success: https://podcasts.apple.com/us/podcast/decoding-success-with-matt-lebris/id1445498264

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Wake Me Up Podcast: http://www.wakemeuppodcast.com/

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Question:

"Thoughts on what would be considered a good/efficient number of things to work on for self improvement at one time. I have a lot of things that I want to work on to improve myself ranging from drinking more water daily to learning to become a better programmer. I also know that most of what I want to work on would be considered habits, which take time to become ingrained. In addition, the human brain can only handle so many things at once. I don't want to spread out my self improvement too long by only focusing on one change until it becomes habit, but I also don't want to tackle the world all at once and become disillusioned with everything (ala New Years Resolutions). Thoughts? Anyone? Bueller?"

Advice

• Start with 1 thing. It’s much easier to start that way than to worry about everything
• Focus on improving your ability to improve (decision making, understanding, self-discipline)
• As you improve one area of your life it will snowball into other areas
• As you gain confidence in your ability to do what you say, it will become easier to take on harder and harder things

Challenge

• Pick one thing to improve right now

Very Well Mind: https://www.verywellmind.com/status-quo-bias-psychological-definition-4065385

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Sleep Whispers: https://sleepwhispers.com/podcast-2/

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Resources: https://gretchenrubin.com/podcasts/

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Resources: https://www.himalayanyogainstitute.com/9-yogic-breathing-practices-mind-body-balance-healing/

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In this episode, we look at a basic process that just might help improve your self-control.

Episode Overview:

1. Trigger Mapping: We kick off by defining what trigger mapping is and discuss why it plays a crucial role in behavior modification. The idea behind trigger mapping and its profound impact on our behaviors is explored.

2. Deep Dive into Triggers: We dive deeper into triggers using the Fogg Behavior Model. We then proceed to categorize triggers into two broad types - internal, those arising from our feelings, and external, those driven by events around us. Common examples of triggers and their implications are also looked into.

3. Neutrality of Behaviors: Here we delve into the concept of the neutrality of behaviors, emphasizing that behaviors in themselves are neither good nor bad. Instead, they often get their labels from societal or cultural influences. We discuss how behavior aligns or doesn't align with personal goals, underscoring that it's okay either way.

4. The Power of Awareness: We shed light on how increased awareness leads to significant behavior changes. Conscious recognition of one's thoughts, emotions, and actions is a pivotal step towards self-improvement and personal growth.

5. How to Trigger Map: Wrapping up the episode, we provide a comprehensive guide on how to engage in trigger mapping. The process starts with identifying actions perceived as 'negative', and then analyzing the situation surrounding these actions. We delve into the role of internal and external factors and demonstrate how to map a trigger (or list of triggers) to the action. We then discuss strategies on how one could potentially change the trigger-action sequence. An example of this could be the habit of overeating when staying up late.

This episode will help you understand your triggers better and equip you with the necessary tools to enable behavioral change. Tune in to gain insights into the science of triggers, the neutrality of behaviors, and the power of awareness.

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My App: https://upward.so

The Community: https://tlbc.co/community

In this episode, we talk about my journey getting back into the gym. 

Green Chef: http://greenchef.com/tinyleaps10

Upward: https://upward.so

In this episode, we look at how to choose the right therapist for your needs.

Better Help: https://betterhelp.com/tinyleaps

Happy Brain: https://pod.link/happybrain

Heather's Quote: 

“...research has shown that the biggest factor in therapy success is the therapist/client relationship. Which kinda sucks because there is NO way to know unless you try it first then. BUT I think one really important thing you can do to "weed out" what might not be a natural fit is understanding "theoretical orientation".

Most therapists...if they were well trained, and depending on their licensure requirements kind of "claim" a theoretical orientation in which they base their therapy.

Most people don't know this going into therapy that they can ask the therapist before what theory they "pull" from. It's essentially their "world view". Most therapists have an integrative approach meaning they pull from a lot of different training which is fine....but understanding what they pull from (AND that THEY KNOW which ones they pull from--again not all therapists are trained equally) I think is super important.

You may not know what "Adlerian" means but you can google it. Let me give you an example. I pulled from Adlerian and Solution Focused therapy. Which means that I was super big into childhood issues as a cause to a lot of issues...but my "solution" was way more strengths-based and focused on measurable actions/habits. If that doesn't resonate with you, I wouldn't be a good fit. I could go on but I think it's important to understand where your therapist is pulling their worldview from, and approaching solutions....to see if its a fit for you.”

In this episode, we look at a process for learning faster.

Sponsor: http://blinkist.com/tinyleaps

In this episode, we look at a process for learning faster. 

Sponsor: http://blinkist.com/tinyleaps

In this episode, we look at why mental health matters for your personal development in 2022.

Talking Points:

• Life is getting more complicated
  • Covid is still a thing
  • Job satisfaction is at an all-time low
  • We're all separated from people we love
  • Zoom and other online tools are exhausting
  • Social media and platforms are designed to keep you engaged
• Things aren’t getting harder, but there are a lot more things to deal with
• Making progress in your life requires making progress in your mind

Sponsor: http://betterhelp.com/tinyleaps

Community: https://tlbc.co/community

Where is the balance between pursuing happiness and choosing to be positive versus "toxic positivity"? What do YOU think? Find us on Instagram and send a DM!

• Instagram: http://instagram.com/happybrainfm
• Heather's Instagram: https://www.instagram.com/heatherparady/
• Website: http://tlbc.co/happy-brain

RESOURCES:

• https://www.healthline.com/health/mental-health/toxic-positivity-during-the-pandemic#What-is-toxic-positivity
• Meliorism (How to Make Things Better): https://tlbc.co/meliorism-how-to-make-things-better/
• Listen to Tiny Leaps Big Changes: https://tlbc.co/

If you are searching for answers to a complex problem, or just need some honest feedback about your situation, this tip is simple...but will blow your mind...

• Join our Community! https://tlbc.co/community
• Instagram: http://instagram.com/happybrainfm
• Heather's Instagram: https://www.instagram.com/heatherparady/
• Website: http://tlbc.co/happy-brain

RESOURCES:

• https://en.wikipedia.org/wiki/Frequency_illusion
• https://www.amazon.com/Think-Grow-Rich-Landmark-Bestseller/dp/1585424331
• https://tlbc.co/

In this episode, we look at how to use a SWOT analysis to improve your life. 

Listen to the Audrey Marcus Podcast: https://kite.link/amptlbcm3

Tik Tok | Instagram | YouTube

In today's episode, I explore the intriguing "Trigger > Thought > Action > Consequence" model that governs our daily decisions and actions. I introduce this process, illustrating its components with familiar examples like snacking habits, reactions to alarms, and social media usage.

I delve into each element of the model, beginning with 'Triggers,' which can be external events or internal feelings. Next, I discuss 'Thoughts,' shaped by individual backgrounds including beliefs, perceptions, and experiences. 'Actions' follow, ranging from conscious to semi-conscious, and finally 'Consequences,' the outcomes of our actions, which can be immediate or delayed, positive or negative.

I then explore the intricate relationships between these components and the impact of external factors like socio-cultural norms, environmental conditions, interpersonal relationships, and biological aspects. I conclude by addressing the challenges in managing this process, like the complexities of thought processes, the unpredictability of external factors, and the difficulty of changing ingrained habits.

Don't miss the next episode, where I'll provide a strategy for effectively navigating this process. Share this episode with friends interested in understanding human behavior and subscribe for more insightful content.

In this episode, we get real and talk about how to get yourself out of the hole.

In this episode, we look at the fresh start effect and how to get started. 

The Aubrey Marcus Podcast: https://kite.link/amptlbcm2

In this episode, I look at temptation stacking

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Book: https://www.amazon.com/How-Change-Science-Getting-Where/dp/059308375X

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.

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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.

This is a repost from episode 545.

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In this episode, we talk about why you need to take time to recognize your wins. 

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In this episode, we take a look at The Eisenhower Matrix and how it can help you get more done. 

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In this episode, we talk about why personal development is broken.

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In this episode, we talk about how clarity can be incredibly overwhelming.

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In this episode, we talk about why you should celebrate opportunities. Even when they don't work out. 

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YouTube

Blink Date

In this interview, Gregg speaks with Taly, the founder of a dating app called "Blink." Taly shares her background as a lawyer and discusses her journey of transitioning to different careers. She introduces her dating app, "Blink," which offers a unique approach to dating by focusing on compatibility and communication rather than making judgments based on superficial appearances.

Throughout the interview, Taly shares her perspective on overcoming self-doubt and the challenges of being a solo entrepreneur. She emphasizes the importance of taking small steps, breaking down tasks, and seeking help from others. Taly reflects on the impact of her immigrant background, which instilled in her a strong work ethic and determination, while also acknowledging the need to unlearn the mindset of trying to do everything alone.

The conversation also touches on the philosophy of failure, with Taly viewing it as a learning experience rather than a negative outcome. She draws inspiration from the Israeli approach to failure, where it is seen as an experiment and an opportunity to iterate and try again.

In this episode, we discuss some changes coming to the show this week. 

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Want to have better relationships? This tip will help you connect with others AND make your brain happy...

• Join our Community! https://tlbc.co/community
• Instagram: http://instagram.com/happybrainfm
• Heather's Instagram: https://www.instagram.com/heatherparady/
• Website: http://tlbc.co/happy-brain

RESOURCES:

• https://missingeachother.com/

Ever get bored with personal development? Feel guilty because you don't always "do all the things?" Well, we got somethin' to tell ya...

• Join our Community! https://tlbc.co/community
• Instagram: http://instagram.com/happybrainfm
• Heather's Instagram: https://www.instagram.com/heatherparady/
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RESOURCES:

• Article Gregg Referenced: https://www.linkedin.com/posts/luke-depron-performance-coach-0755a238_mensfitness-weightloss-performancecoach-activity-6844402781529485313-oJBv
• https://www.idealist.org/en/careers/self-improvement-fatigue
• https://tlbc.co/