300 episodes

Tiny Leaps, Big Changes is a personal development podcast focused on exploring the day-to-day behaviors we all engage in that determine the results we gain in our lives. Hosted by Gregg Clunis, the show shares simple strategies you can implement into your life to start moving the needle towards your biggest goals.

Tiny Leaps, Big Changes Gregg Clunis

    • Mental Health
    • 4.4 • 638 Ratings

Tiny Leaps, Big Changes is a personal development podcast focused on exploring the day-to-day behaviors we all engage in that determine the results we gain in our lives. Hosted by Gregg Clunis, the show shares simple strategies you can implement into your life to start moving the needle towards your biggest goals.

    609 - How to Grow Without Leaving People Behind

    609 - How to Grow Without Leaving People Behind

    In this episode, we look at how to grow without leaving people behind. 


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    • 12 min
    608 - Why You Can't "Catch Up On Sleep"

    608 - Why You Can't "Catch Up On Sleep"

    In this episode, we look at whether or not you  can actually catch up on sleep. 


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    • 11 min
    607 - How to Be Confident In Your Growth

    607 - How to Be Confident In Your Growth

    In this episode, we talk about how to be confident in your goals as you try to create change in your life. 

    Sponsor: www.greenchef.com/tinyleaps80 


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    • 13 min
    606 - How to Stop Impulse Buying

    606 - How to Stop Impulse Buying

    In this episode, we look at how to stop impulse buying. 

    Ad: http://blinkist.com/tinyleaps

    The Problem

    In 2017, Americans spent $240 billion—twice as much as they’d spent in 2002—on goods like jewelry, watches, books, luggage, and telephones, according to the Bureau of Economic Analysis.

    Spending on personal care products also doubled over that time period. Americans spent, on average, $971.87 on clothes last year, buying nearly 66 garments, according to the American Apparel and Footwear Association. That’s 20 percent more money than they spent in 2000 adjusted for inflation.

    At the same time, Americans are taking up more space. Last year, the average size of a single-family house in America was 2,426 square feet, a 23 percent increase in size from two decades ago, according to the Harvard Joint Center for Housing Studies. The number of self-storage units is rapidly increasing as well.  There are around 52,000 such facilities nationally; two decades ago, there were half that number.

    Digging Deeper

    Why do we buy so much stuff anyway? Research shows there are many reasons why we feel compelled to buy what we really don’t need.


    Buying provides a sense of security of the unknown.
    We get a rush of dopamine over the initial purchase.
    We feel the need to impress – Keeping up with the Joneses.
    Having a kingdom of stuff makes us feel important.

    And the one we will talk about today – advertising and its effect on us.

    The Solution

    So how do we deal with this?

    Here are a few ways to get your buying impulse under control.

    · Push the pause button in your mind, instead of the buy now button.  Logically contemplate what draws you to that product in the first place.  Was it the lure of the ad, or do you really need it?

    · Quiet your consumer brain.  Take a deep breath and let the moment of absolutely having to have this shiny new thing pass.

    · Make sure you know and understand that you cannot buy happiness.  Happiness does not come from an item. If you are not happy now, nothing you will buy can change that.

    · Do the things that will really make you happy. Much of our purchases are done to make us feel better – find another way to feel better.  Get up and go for a walk, call a friend, or read a book, or learn a new recipe.

    One tangible step: Implement a two day rule. If you are making a purchase that isn’t an absolute necessity, wait two days before purchasing. Doing so can remove you from the initial impulse and allow logic to take over.


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    • 13 min
    605 - Cognitive Distortions 101

    605 - Cognitive Distortions 101

    In this episode we look at cognitive distortions, how they affect your personal growth, and what to do about them.

    VOTE: www.andstillivote.org

    The Problem:

    I am sure this has happened to you. A disagreement with someone you care about, or one negative comment out of 10 other positive ones, and all of a sudden you’re in a spiral of negative thoughts about yourself, the other person and the event itself.

    The problem is that these thoughts are more often than not inaccurate. They aren’t a good representation of what actually happened. Further, they are a completely made up representation of the event from the other person’s perspective.

    Digging Deeper

    Cognitive distortions are biased perspectives we put on ourselves and the world around us. They are patterns of thinking or believing that are irrational and that we unknowingly reinforce over time. These ways of thinking are harmful because, in general, we tend to act in accordance with our beliefs. So if our beliefs are false or inaccurate, naturally our actions will suffer as a consequence. Then those negative actions get reinforced as habits and all of a sudden we spend each day taking the wrong actions and making the wrong choices all because of a simple cognitive distortion.

    In 1976, psychologist Aaron Beck first proposed the theory behind cognitive distortions and in the 1980s; David Burns was responsible for popularizing it with common names and examples for the distortions.

    The Solution

    How can you stop these cognitive distortions?

    One way is to reframe the situation. "Reframing is the habit of consciously changing how you feel when you are experiencing an irrational or false thought or belief.”  You can ask yourself these questions:


    Is this thought realistic?
    Am I basing my thoughts on facts or on feelings?
    What is the evidence for this thought?
    Could I be misinterpreting the evidence?
    Am I having this thought out of habit?

    Let’s take the example above using the cognitive distortion of a mental filter, remember that’s when you filter out all the positive stuff and focus on the negative. In that situation you could stop and think for a moment. Is this really true? Is this comment based in reality at all?

    Examine the evidence: Is there anything to back up this person’s comment as fact or is it just one person’s opinion?


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    • 14 min
    604 - Creating a Guiding Principle

    604 - Creating a Guiding Principle

    In this episode we look at the role guiding principles play in your personal growth. 

    Try Athletic Greens: http://athleticgreens.com/tinyleaps




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    • 12 min

Customer Reviews

4.4 out of 5
638 Ratings

638 Ratings

Mika364 ,

Simply the best!

I have been listening for years and have learned some truly life-changing tips

liisaamarie ,

God Bless you

top 5 favorite podcasts — thank you🙏🏼

Paulwillfall ,

Excellent short and sweet podcasts!

Excellent podcast for those looking to improve their lives and well being especially at this moment in time. I’ve been following Greg’s content for little while now and you can see very quickly how smart and genuine of person he is and the content is always entertaining. I highly recommend this podcast.

-ShieldKnot

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