815 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.

Get ad-free episodes by joining TLBC+: https://anchor.fm/tinyleaps/subscribe

Tiny Leaps, Big Changes Gregg Clunis

    • Health & Fitness
    • 4.3 • 776 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.

Get ad-free episodes by joining TLBC+: https://anchor.fm/tinyleaps/subscribe

    748 - One Simple Productivity Tip

    748 - One Simple Productivity Tip

    Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join

    In this episode, I share a simple productivity tip worth trying.  Get excited, because this is Tiny Leaps, Big Changes.

    Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis.

    Join us in a conversation about the productivity cycle and one simple tip to help you improve your productivity. Also, we discuss how you can apply this productivity tip to your own life.

    Key Takeaways From This Episode:


    The  productivity cycle consists of several things.
    One of the hardest things when trying to stay productive is sticking to it when you begin to struggle.
    Pick someone you are connected to in some way, and ask them to hold you accountable.
    Don’t ask for general accountability.
    Ask them for accountability on one specific task.
    Tell the individual what it is you want to get done and when they should check in on you.

    Sponsored By: Try Quince: https://onequince.com | TINY10

    Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/

    Instagram: http://instagram.com/tinyleaps

    Twitter: http://twitter.com/tinyleaps

    Website: http://tlbc.co/tiny-leaps-big-changes


    ---

    This episode is sponsored by
    · Anchor: The easiest way to make a podcast. https://anchor.fm/app

    • 13 min
    747 - The Curse of Ambition

    747 - The Curse of Ambition

    Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join

    In this episode, we talk about the curse of ambition? Get excited, because this is Tiny Leaps, Big Changes.

    Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis.

    Join us in a conversation about what it means to be ambitious and how there may be a cost to being overly ambitious. Also, discover how you can overcome this curse in your life.

    Key Takeaways From This Episode:


    Ambitious people are seen as always going the extra mile and pushing themselves to always achieve more.
    Ambition is at the core of personal development.
    Unfortunately, not everyone is going to be as ambitious as you.
    The people who care about you may actually hold you back.
    Keep working on yourself and drag your friends and family along with you.

    Sponsored By: Try Quince: https://onequince.com | TINY10

    Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/

    Instagram: http://instagram.com/tinyleaps

    Twitter: http://twitter.com/tinyleaps

    Website: http://tlbc.co/tiny-leaps-big-changes


    ---

    This episode is sponsored by
    · Anchor: The easiest way to make a podcast. https://anchor.fm/app

    • 19 min
    746 - Do Push Notifications Work?

    746 - Do Push Notifications Work?

    Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join

    In this episode, we ask a question: Do push notifications even work? Get excited, because this is Tiny Leaps, Big Changes.

    Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis.

    The Research:

    Tom St. Quinton, Ben Morris, Martin J. Barwood, and Mark Conner published a study titled “Promoting physical activity through text messages: the impact of attitude and goal priority messages”.

    The purpose of this study was to understand why, “physical activity is an important health behavior for young adults to undertake and research has established participation in physical activity to be influenced by the attitude construct. Research has also identified a gap between intention and behavior and the goal priority strategy has demonstrated success in strengthening the intention-behavior relationship. Despite this, as far as we are aware, no study has targeted participation in physical activity using text messages manipulating attitude and goal priority. Thus, the purpose of the study was to test the effectiveness of attitude and goal priority text messages in promoting students’ participation in physical activity”.

    What They Found:

    “The study examined the effectiveness of attitude and goal priority SMS in changing key psychological mechanisms and physical activity. Attitude messages successfully influenced attitude, intention and behavior, and changes in behavior were mediated by changes in attitude and intention, with attitude influencing intention. The study therefore supports the TPB’s causal mechanisms through which interventions exert influence on behavior and suggests attitude to be a prominent driver of intention and subsequent physical activity behavior change. The study did not manage to manipulate goal priority”

    Key Takeaways:


    Push notifications are extremely effective in reminding you to complete something.
    Day to day use of push notifications are valuable.
    Attitude only push notifications had the greatest impact on participants compared to the other groups.
    Goal priority push notifications had no impact on research participants.
    This study indicates that attitudes impact behavior, so changing your attitude to be more positive can improve your behavior to help you reach your health goal.

    Sponsored By:

    Blinkist: http://blinkist.com/tinyleaps

    Try Quince: https://onequince.com | TINY10

    Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/

    Instagram: http://instagram.com/tinyleaps

    Twitter: http://twitter.com/tinyleaps

    Website: http://tlbc.co/tiny-leaps-big-changes

    Reading: www.tandfonline.com/doi/full/10.1080/21642850.2021.1891073


    ---

    This episode is sponsored by
    · Anchor: The easiest way to make a podcast. https://anchor.fm/app

    • 22 min
    745 - Does Tracking Your Goals Help?

    745 - Does Tracking Your Goals Help?

    Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join

    In this episode, we ask a question: Does tracking your goals actually help? Get excited, because this is Tiny Leaps, Big Changes.

    Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis.

    The Research:

    In 2016, Benjamin Harkin, Thomas L. Webb, Betty Chang, Andrew Prestwich, Mark Conner, Ian Kellar, Yael Benn, and Paschal Sheeran published a study titled “Does Monitoring Goal Progress Promote Goal Attainment? A Meta-Analysis of the Experimental Evidence”.

    The researchers wanted to understand why, “Control theory and other frameworks for understanding self-regulation suggest that monitoring goal progress is a crucial process that intervenes between setting and attaining a goal, and helps to ensure that goals are translated into action. However, the impact of progress monitoring interventions on rates of behavioral performance and goal attainment has yet to be quantified.”

    What They Found:

    They found, “The present review of 138 interventions designed to promote progress monitoring suggests that (a) it is possible to engender large increases in the frequency of progress monitoring, and (b) increasing progress monitoring engenders a meaningful improvement in rates of behavioral performance and goal attainment. Our conclusion is that progress monitoring has a robust effect on goal attainment and constitutes a key component of effective self regulation”.

    Key Takeaways:


    We have the choice to take control of this part of our process.
    By taking more action, you have a higher chance of achieving the goal.
    You have control.
    Moving is what is important, not the time it takes.
    You can start tracking your progress immediately.
    Best methods of tracking include: pen and paper, spreadsheets, or apps.

    Sponsored By:

    Blinkist: http://blinkist.com/tinyleaps

    Try Quince: https://onequince.com | TINY10

    Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/

    Instagram: http://instagram.com/tinyleaps

    Twitter: http://twitter.com/tinyleaps

    Website: http://tlbc.co/tiny-leaps-big-changes

    Reading: Does Monitoring Goal Progress Promote Goal Attainment? (apa.org)


    ---

    This episode is sponsored by
    · Anchor: The easiest way to make a podcast. https://anchor.fm/app

    • 20 min
    744 - I'm Not That Smart

    744 - I'm Not That Smart

    Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join

    In this episode, we look at how the internet makes us think we are smarter than we actually are.  Get excited, because this is Tiny Leaps, Big Changes.

    Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis.

    The Research:

    Matthew Fisher, Mariel K. Goddu, and Frank C. Keil published a paper in 2015 titled,  "Searching for Explanations: How the Internet Inflates Estimates of Internal Knowledge”.

    What They Found:

    The researchers indicated that, “A growing body of theoretical and empirical work suggests that transactive memory systems can be technological as well as social. Though these systems are typically thought to be composed of human minds, our reliance on technology, like the Internet, may form a system bearing many similarities to knowledge dependencies in the social world. The Internet is the largest repository of human knowledge and makes vast amounts of interconnected information easily available to human minds. People quickly become accustomed to outsourcing cognitive tasks to the Internet. They remember where to find information and rely on the Internet to store the actual information. This evidence suggests that the Internet can become a part of transactive memory; people rely on information they know they can find online and thus track external memory (who knows the answer), but do not retain internal memory (the actual answer)”.

    The researchers found that “searching for answers online leads to an illusion such that externally accessible information is conflated with knowledge “in the head”. This holds true even when controlling for time, content, and search autonomy during the task. Furthermore, participants who used the Internet to access explanations expected to have increased brain activity, corresponding to higher quality explanations while answering unrelated questions. The results of these experiments suggest that searching the Internet may cause a systematic failure to recognize the extent to which we rely on outsourced knowledge. Searching for explanations on the Internet inflates self-assessed knowledge in unrelated domains. Our results provide further evidence for the growing body of research suggesting that the Internet may function as a transactive memory partner”.

    Key Takeaways:


    We are outsourcing our responsibility to memorize things to technology.
    Instead of memorizing, we are knowing where to access the information.
    The knowledge we have access to isn’t our knowledge.
    Transactive memory can be a valuable way to store information.
    Recognize the individuals who have domain knowledge on the topic.
    Having access to knowledge allows our species to grow.

    Try Quince: https://onequince.com | TINY10

    Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/

    Instagram: http://instagram.com/tinyleaps

    Twitter: http://twitter.com/tinyleaps

    Website: http://tlbc.co/tiny-leaps-big-changes

    Reading: Searching for Explanations: How the Internet Inflates Estimates of Internal Knowledge (apa.org)


    ---

    This episode is sponsored by
    · Anchor: The easiest way to make a podcast. https://anchor.fm/app

    • 23 min
    743 - Set Realistic Goals

    743 - Set Realistic Goals

    Get this episode ad-free when you join TLBC+ today: https://tlbc.co/join

    In this episode, we look at how setting goals that are too big can do damage. Get excited, because this is Tiny Leaps, Big Changes.

    Welcome to another episode of Tiny Leaps, Big Changes where I share research-backed strategies you can use, to get more out of your life. My name is Gregg Clunis.

    The Research:

    Masayuki Suzuki, Stephanie Lictenfield, and Herbert W. Marsh published a study titled Don’t Aim Too High for Your Kids: Parental Overaspiration Undermines Students’ Learning in Mathematics back in 2015 where they looked at the effects of parental expectations on their children’s results.

    What They Found:

    This study aimed to test this idea of it being a positive thing to see whether or not negative effects could be seen.

    Here’s how they put it:

    “...in contrast to the large body of literature showing positive links between parental aspiration and children’s academic performance, there is a surprising lack of research that has examined possible adverse effects of parental aspiration. Parents with high aspirations for their children’s academic attainment are likely to be committed to and highly involved with, their children, which will typically enhance children’s academic achievement. However, excessively high parental aspiration that exceeds realistic expectations of the children’s performance (i.e., parental over aspiration) may lead to overinvolvement, excessive pressure to achieve, and high levels of control over a child’s behavior.”

    Key Takeaways:


    What does this mean for our own lives?

    Excessively high aspiration that exceeds realistic expectations
    Excessive pressure to achieve
    High levels of control over behavior


    This study specifically looked at the effects of a parent putting these things on their child...but what about the effects on themselves?
    Our culture tends to prioritize overachieving, shooting for the stars, and pushing ourselves hard
    When we fail we blame it on lack of discipline or laziness or worse, we tighten our control on ourselves...get more extreme with our diets, savings...etc
    The study didn’t look at this but if these are the effects we put on our children, and that has been shown to create negative outcomes then why would we treat ourselves that way and expect anything different?

    Try Quince: https://onequince.com | TINY10

    Hosted By: Gregg Clunis | https://www.instagram.com/greggclunis/

    Instagram: http://instagram.com/tinyleaps

    Twitter: http://twitter.com/tinyleaps

    Website: http://tlbc.co/tiny-leaps-big-changes

    Readings:

    https://www.apa.org/pubs/journals/releases/psp-pspp0000079.pdf


    ---

    This episode is sponsored by
    · Anchor: The easiest way to make a podcast. https://anchor.fm/app

    • 21 min

Customer Reviews

4.3 out of 5
776 Ratings

776 Ratings

Brooklyn56987 ,

GAME CHANGER

I love this podcast and the host, Gregg. The episodes are easy to follow along, great information and definitely worth your time!!!

teepee94 ,

Potential ruined by too many ads

Half of the time is made up of ads, shame.

misscaity101 ,

Minimal Content, 75% Ads

I really wanted to like this podcast, but it’s typically 9 minutes of ads and 4 minutes of content (just an example, but ya get the point). I had high hopes for this podcast, but the content just isn’t worth the ads.

Top Podcasts In Health & Fitness

Listeners Also Subscribed To