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, 580 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.

    545 - How to Build a New Habit

    545 - How to Build a New Habit

    In this episode, we look at Classical Conditioning, Operant Conditioning, and how to build a new habit. 

    Join Blinkist: http://blinkist.com/tinyleaps

    Why We Want to Build Habits


    Habits make taking action easy
    Habits allow behavior changes to stick

    Classical Conditioning

    Classical conditioning is a technique frequently used in behavioral training in which a neutral stimulus is paired with a naturally occurring stimulus. Eventually, the neutral stimulus comes to evoke the same response as the naturally occurring stimulus, even without the naturally occurring stimulus presenting itself.

    Throughout the course of three distinct phases, the associated stimulus becomes known as the conditioned stimulus and the learned behavior is known as the conditioned response.

    Examples:

    "John B. Watson's experiment with Little Albert is a perfect example of the fear response.10 The child initially showed no fear of a white rat, but after the rat was paired repeatedly with loud, scary sounds, the child would cry when the rat was present. The child's fear also generalized to other fuzzy white objects.

    This experiment illustrates how phobias can form through classical conditioning. In many cases, a single pairing of a neutral stimulus (a dog, for example) and a frightening experience (being bitten by the dog) can lead to a lasting phobia (being afraid of dogs)."



    Operant Conditioning

    Operant conditioning (sometimes referred to as instrumental conditioning) is a method of learning that occurs through reinforcements and punishments. Through operant conditioning, an association is made between a behavior and a consequence for that behavior.

    When a desirable result follows an action, the behavior becomes more likely to occur again in the future. Responses followed by adverse outcomes, on the other hand, become less likely to happen again in the future.

    Examples:

    "If your child acts out during a shopping trip, you might give him a treat to get him to be quiet. Because you have positively reinforced the misbehavior, he will probably be more likely to act out again in the future in order to receive another treat."



    Resources:

    https://www.verywellmind.com/behavioral-psychology-4157183

    https://www.verywellmind.com/classical-conditioning-2794859

    https://www.verywellmind.com/operant-conditioning-a2-2794863


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    • 16 min
    543 - How to Re-frame The Day Pt 2. (feat Adam Lowenstein)

    543 - How to Re-frame The Day Pt 2. (feat Adam Lowenstein)

    In this episode, I sit down with Adam Lowenstein the author of Re-frame The Day to discuss meditation, mindset, and politics.

    Pick up a copy of Adam's book: www.reframetheday.com

    Get 50% off your first order, become a member today: www.feals.com/tinyleaps

    In the episode we cover questions like:


    What is it like working in the political world?

    How, in your eyes, is the world of politics and real life connected?

    How do we actually create stillness and reduce the amount of time we spend rushing?

    You mention meditation in your book as a way to create awareness. Many people listening to this podcast have tried and failed at meditation time and time again. Do you have any advice for how to finally build the habit?

    What changes can someone make today to start re-frame their days?

    What one habit or routine should listeners focus on building into their lives?

    How do we make these changes without getting overwhelmed?

    What do we do if or when we get overwhelmed?

    What does the result look like? What should we expect to change if we are making progress?



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    • 27 min
    542 - How to Re-frame The Day Pt 1. (feat Adam Lowenstein)

    542 - How to Re-frame The Day Pt 1. (feat Adam Lowenstein)

    In this episode, I sit down with Adam Lowenstein the author of Reframe The Day to discuss meditation, mindset, and politics. 

    Pick up a copy of Adam's book: www.reframetheday.com

    Try the Lawn Mower 3.0: www.manscaped.com CODE TINYLEAPS

    In the episode we cover questions like: 


    What is it like working in the political world?
    How, in your eyes, is the world of politics and real life connected?
    How do we actually create stillness and reduce the amount of time we spend rushing? 
    You mention meditation in your book as a way to create awareness. Many people listening to this podcast have tried and failed at meditation time and time again. Do you have any advice for how to finally build the habit? 
    What changes can someone make today to start re-frame their days?
    What one habit or routine should listeners focus on building into their lives?
    How do we make these changes without getting overwhelmed?
    What do we do if or when we get overwhelmed?
    What does the result look like? What should we expect to change if we are making progress?




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

    • 24 min
    541 - How to Deal With Criticism

    541 - How to Deal With Criticism

    In this episode, we look at how to deal with criticism from your loved ones. 

    Why We Take Things Personally:


    We depend on others for security and needs
    When others do something that feel threatening to our security we can take it personal
    This can impact our mental health by adding anxiety, sadness or resentful feelings

    How to not take it personal:


    Gain some perspective - can you see things from their point of view? can you ask clarifying questions?
    Take some space to work though how you feel about the situation and to gain some clarity
    Refocus on yourself, stay busy with your own needs
    Dont "Climb Down" and be negative in response.

    Resources:

    https://www.forbes.com/sites/francesbridges/2018/06/29/how-to-stop-taking-things-personally/#50ea48d96726

    https://www.psychologytoday.com/us/blog/in-flux/201408/how-stop-taking-things-personally


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    This episode is sponsored by
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    • 13 min
    540 - How to Develop Self-Awareness Pt. 2 (feat Phil Gerbyshak)

    540 - How to Develop Self-Awareness Pt. 2 (feat Phil Gerbyshak)

    In this episode, I sit down with Phil Gerbyshak to discuss his career, his book, and self-awareness.

    Try the Lawn Mower 3.0: www.manscaped.com CODE TINYLEAPS

    Useful Links:

    https://philgerbyshak.com/


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    • 19 min
    539 - How to Develop Self-Awareness Pt. 1 (feat Phil Gerbyshak)

    539 - How to Develop Self-Awareness Pt. 1 (feat Phil Gerbyshak)

    In this episode, I sit down with Phil Gerbyshak to discuss his career, his book, and self-awareness. 

    Try Better Help: http://betterhelp.com/tinyleaps



    Useful Links:

    https://philgerbyshak.com/




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    • 21 min

Customer Reviews

4.4 out of 5
580 Ratings

580 Ratings

Hungry.me ,

So. Many. Ads.

It’s all ads, self-promotion and sponsorships. What's the point?

melmel7075 ,

Too many ads

When the average episode is 15-20mins and half of that is ads I know it’s not something I will continue to listen too unfortunately. Podcast itself seemed good but not for me when the first episode I listen is 50 percent advertising

RockPaperShears ,

Real Time

I Love waking up and starting my morning routine with Tiny Leaps, it’s like bits of “pocket nuggets” to wake up the old noggin! Big Changes really do Happen when you start small. Thanks for putting out this awesome and inspiring listening material!

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