Tiny Shifts Podcast

Andy Nunn
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Tiny Shifts explores the small mental changes that change everything. Honest conversations about habits, fear, and why we shut down, plus simple ways to think and act differently

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  1. Wonderfully Uncomfortable (4 of 4): The Long Game

    6월 18일

    Wonderfully Uncomfortable (4 of 4): The Long Game

    In this episode, Andy Nunn reflects on his third attempt at completing a 100-mile ultramarathon and the difficult decision to stop when continuing would have risked long-term injury. Through the lens of endurance racing, Andy explores the tension between grit and wisdom, the sunk cost fallacy, and why knowing when to walk away can sometimes be harder than pushing on. Drawing lessons from sport, careers, relationships, and personal growth, Andy shares practical ways to make better decisions when emotions are high, outcomes matter, and you've already invested so much. This is a conversation about resilience, self-awareness, and playing the long game rather than sacrificing your future for a short-term win. Key Topics & Takeaways: Lessons from a third 100-mile race attemptThe difference between toughness and stubbornnessWhy quitting isn't always weaknessUnderstanding the sunk cost fallacy in sport and lifeHow to make objective decisions in emotional situationsThe risks of sacrificing long-term health for short-term goalsLearning from setbacks without letting them define youManaging doubt, disappointment, and failurePractical tools for stepping back and seeing the bigger pictureWhy resilience is about continuing forward, not never falling down Resources & References: Kilian Jornet's reflections on injury and long-term performanceThe Sunk Cost Fallacy Connect with Andy: LinkedInInstagramWebsite

    18분
  2. Wonderfully Uncomfortable (3 of 4): The Messy Middle

    4월 14일

    Wonderfully Uncomfortable (3 of 4): The Messy Middle

    The Messy Middle Workbook: Link In this episode, Andy Nunn explores the challenging “middle” of any journey, where motivation wanes, doubt creeps in, and quitting seems tempting. Whether you're training for a marathon or battling addiction, Andy provides practical frameworks, mindset shifts, and tools rooted in self-compassion to help you push through these struggles. Embrace the “messy middle” to build character and shape the person you aspire to be. Key Topics & Takeaways:Understanding the “messy middle” in long-term pursuitsMotivation fluctuations and the importance of systemsNarratives and stories between stimulus and responseJames Clear’s concept: “we fall to the level of our systems”Strategies: MAP (Minimum dose, Anchor, Prove) for consistencySelf-compassion: talking to yourself like someone worth helpingReframing failure as growth, not inadequacyManaging negative self-talk: catch it, challenge it, change itLong-term purpose and identity over short-term winsBuilding character through consistency and resilienceResources & Links:Atomic Habits by James ClearFreedom App (to block distractions)Training Peaks (for tracking training)Garmin DevicesStrava AppConnect with Andrew:LinkedInInstagramWebsite

    44분
  3. Wonderfully Uncomfortable (2 of 4): How to Set Goals That Actually Work

    4월 7일

    Wonderfully Uncomfortable (2 of 4): How to Set Goals That Actually Work

    How to Set Goals That Actually Work: Link In this episode, Andrew discusses the importance of goal setting and how to effectively work towards achieving goals. He provides a framework for long-term goal setting and emphasizes the need for specific, measurable, achievable, relevant, and time-based (SMART) goals. Andrew also shares his personal approach to goal setting and the daily behaviors required to execute these goals. The conversation delves into the process of setting and achieving long-term goals, emphasizing the importance of mindset, behavior, and execution. It explores the concept of fear and the impact of aligning goals with personal values and relationships. The speaker shares a practical approach to goal setting and reflects on the significance of living with purpose and meaning. Takeaways SMART goals are essential for effective goal setting.Long-term goal setting involves envisioning the person you want to become and working backwards to identify the behaviors and actions needed to achieve that vision. Mindset, behavior, and execution are crucial components of achieving long-term goals.Aligning goals with personal values and relationships is essential for success. Timestamps: 00:00 - Introducing the episode: why goal setting matters 02:17 - The pitfalls of traditional goal setting and the importance of purpose 03:44 - Why most goals fail and the role of outcome dependency 05:09 - The origins of goal setting theories and the SMART framework 06:09 - How to craft specific, measurable, and achievable goals 08:36 - Common reasons goals don't stick and how to address them 10:02 - The importance of feedback and realistic progress tracking 11:31 - Why outcome-focused goals often lead to burnout 12:33 - How to build identity-based goals that shape behavior 15:28 - Long-term visioning: your 5-year goals and the person you want to become 16:55 - Breaking down long-term goals into 3-year and 1-year milestones 18:45 - The process of backtracking from future achievements 20:10 - Adjustments and flexibility: what to do when plans change 21:54 - Daily habits and micro-actions: making progress step-by-step 25:18 - The importance of mindset, beliefs, and environment 27:45 - Overcoming habits that sabotage your goals 28:43 - The power of massive action and messy progress 30:11 - The role of self-awareness in goal achievement 32:37 - Handling fear and failure: the Fear-Setting technique 36:11 - Dispelling the myth of fearless success 37:34 - Seeing fear as growth and discomfort as a sign to push further 39:02 - Practical strategies for managing setbacks and adverse conditions 42:04 - The importance of planning for what could go wrong 43:41 - Building mental resilience to adapt and thrive 45:07 - The balance of control and letting go in goal pursuit 46:19 - Reflecting on what excites and motivates you 48:01 - The significance of community, relationships, and purpose in your goals 49:37 - Final thoughts: living intentionally and creating your best life Connect with Andy: LinkedInWebsiteInstagram

    51분
  4. Wonderfully Uncomfortable (1 of 4): Finding Your Why

    3월 29일

    Wonderfully Uncomfortable (1 of 4): Finding Your Why

    Find Your Why Workbook [link] In this episode of the Tiny Shifts Podcast, Andy Nunn explores the power of understanding your why. The core motivation that drives you to face challenges and pursue meaningful goals. Why having a strong foundation and clear purpose is crucial for tackling difficult goalsHow to identify and live your values to stay motivated during tough momentsThe difference between hedonistic pleasure and eudaemonic pursuit of fulfillmentHow to craft a personal mission statement that guides your behavior and decisionsThe importance of environment and community in maintaining motivation Timestamps: 00:00 - Welcome to the Tiny Shifts Podcast and new studio setup 01:06 - Andy’s journey with ultra running and upcoming 100-mile race 02:44 - The importance of mindset and the role of purpose in ultra marathoning 07:08 - Why your why matters when facing challenges 08:35 - Exploring Maslow’s hierarchy of needs and pursuing a meaningful life 10:00 - Balancing pleasure (hedonic) and purpose (eudaimonic) for happiness 13:02 - Lessons from past life imbalances and the importance of discipline 14:24 - Practical tips on embracing discomfort and enjoying the struggle 16:49 - How to find your why through reflection, values, and personal stories 19:43 - The significance of core values and guiding principles 21:55 - How big, scary goals can fuel motivation and growth 23:16 - Using your why to overcome setbacks and habit pitfalls 27:36 - Crafting your personal mission statement and taking aligned action 30:02 - The importance of environment and community in living your purpose 33:23 - Practical steps to implement your why in daily actions and tough moments 36:10 - Final encouragement: do something hard, start before you're ready, and live with purposeResources & Links: Brené Brown's Dare to Lead Values ListMark Manson - Solve the Podcast on ValuesBook: Endurance by Alfred Lansing (Shackleton's story)WorkbookConnect with Andy: LinkedInWebsiteInstagram

    40분
  5. Why can't we do the things we say we are going to do?

    3월 2일

    Why can't we do the things we say we are going to do?

    The episode covers Andy experience of becoming a father, the concept of cutting through the noise, the gap between expectations and actions, cognitive dissonance, the power of stories, safety and comfort, beliefs about stress, performance anxiety and fear, biases and heuristics, the Go Method, recognising limited time, and overcoming resistance. Takeaways The importance of recognising the gap between expectations and actionsUnderstanding the power of stories and their impact on our beliefs and behaviors Chapters 00:00 Becoming a Father05:05 Cognitive Dissonance and Discomfort11:10 Beliefs About Stress19:51 The Go Method

    30분
  6. How Opinions Catch Fire: Inside the psychology of social contagion

    2월 6일

    How Opinions Catch Fire: Inside the psychology of social contagion

    SummaryIn this episode of the Tiny Shifts podcast, host Andrew Nunn explores the unsettling idea of social contagion and how thoughts, emotions, and behaviours spread between people without us noticing. Through strange historical cases, modern examples, and everyday behaviour, Andrew challenges the belief that we are independent thinkers. He explains how moods, fears, habits, and expectations ripple through social networks, shaping our decisions, health, and sense of reality. The episode reveals how much of what feels personal is actually social and how small changes in what we expose ourselves to can quietly change who we become. TakeawaysMuch of what feels like personal choice is socially influenced. Emotions and behaviours can spread without conscious awareness. Fear and expectation are contagious. Stories can create real physical symptoms without any biological cause. We often underestimate how much others shape our moods and decisions. Homophily pulls us toward people who reinforce our existing beliefs. Social networks influence habits, health, and mental wellbeing. Expectations can alter perception, behaviour, and even the body. Tiny shifts in environment can lead to big changes over time. Becoming aware of social contagion restores choice and agency. Chapters00:00 Strange cases of collective behaviour 01:32 Are we really independent thinkers? 02:29 Why we misunderstand our own choices 05:10 Social contagion and emotional spread 08:40 How expectations shape behaviour 12:15 Stories, fear, and physical symptoms 17:40 Homophily and social influence 22:10 Habits and behaviours in networks 27:30 The cost of unconscious exposure 31:45 Making small, intentional shifts 35:20 Closing reflections on awareness

    15분
  7. Sharks, Headlines and the Illusion of Risk

    1월 28일

    Sharks, Headlines and the Illusion of Risk

    Summary In this episode of the Tiny Ships podcast, host Andrew Nunn explores the complex relationship between fear, cognitive biases, and emotional conversations. He discusses how fear can distort our perception of risk and the importance of understanding cognitive biases when engaging in difficult discussions. Andrew introduces the CALM tool as a strategy for navigating these conversations effectively, emphasizing the need to control one's emotions, acknowledge feelings, and ask questions to understand differing viewpoints. Takeaways The mind often works in invisible ways that shape our choices.Fear can distort our perception of risk and reality.Strong emotions can change how we process information.Cognitive biases are features that evolved for survival.Natural selection favors caution over rationality.One tragic event can overshadow larger statistics.Understanding biases can help in navigating difficult conversations.Empathy is crucial when discussing polarizing topics.The CALM tool can help manage emotional conversations.Asking questions can reveal underlying values and beliefs. Chapters 00:00 Introduction to the Tiny Ships Podcast 00:55 Understanding Fear and Emotional Conversations 05:40 The Impact of Statistics in Emotional Discussions 10:09 Cognitive Biases and Their Role in Perception 18:02 Exploring Specific Biases in Fearful Contexts 25:53 Strategies for Effective Conversations on Sensitive Topics 27:56 Navigating Heated Conversations 34:00 Understanding Emotions and Values in Discourse 34:31 Mastering Heated Conversations 35:11 Mastering Heated Conversations 36:11 Emotional Detachment in Discussions 36:38 PODCAST (1).mp4

    37분
  8. Optimistic People Live Longer

    1월 22일

    Optimistic People Live Longer

    The conversation explores the concept of real optimism and its practical application, followed by an in-depth discussion on metacognition and its impact on decision-making and behavior. The final chapter delves into specific habits that can boost optimism and improve overall well-being. Takeaways Real optimism is the belief that things can improve and that you can do something about it.Metacognition, or thinking about your thinking, is a powerful tool for improving performance outcomes and understanding your own biases. Chapters 00:00 Understanding Real Optimism07:11 Metacognition: Thinking About Your Thinking15:11 Boosting Optimism Through Habits

    24분
  9. Mindulness is Hard

    1월 15일

    Mindulness is Hard

    The Tiny Shifts podcast, hosted by Andy Nunn, focuses on practical tools for personal development, with a strong emphasis on mindfulness. Andy shares his personal journey with anxiety and the impact of mindfulness on his mental health. He provides insights and tools for implementing mindfulness in daily life. Takeaways Mindfulness is about awareness and deliberate attention to thoughts and emotions.Mindfulness can help in managing anxiety, improving emotional language, and making better decisions.Practical habits for improving mindfulness include removing distractions, reducing phone usage, single-tasking, journaling, and meditation. Chapters 00:00 Introduction to Tiny Shifts Podcast10:01 The Impact of Mindfulness on Mental Health26:20 Practical Tools for Mindfulness

    34분
  10. Atomic Habits Fails Where It Matters Most

    1월 7일

    Atomic Habits Fails Where It Matters Most

    The episode explores the concept of fear-based habits and procrastination, delving into the emotional and psychological aspects of these behaviors. It introduces the 'Go method' as a practical tool for changing the relationship with procrastination and fear-based habits. Takeaways Procrastination is often a fear response, not laziness.Emotional regulation is key to understanding procrastination.Social media can exacerbate feelings of inadequacy and procrastination.Habit formation involves reducing friction for positive habits and increasing friction for negative ones.Mindset shapes our perception of ourselves and our abilities.The Go Method helps in overcoming procrastination by grounding oneself and taking small actions.Fear is a natural part of growth and should be embraced, not avoided.You are not broken; you are a human experiencing emotions.Failure is a necessary part of the journey towards success.Real change happens through consistent action, not just planning. Chapters 00:00 Introduction to Tiny Shifts and Procrastination 01:02 Understanding Procrastination: Definition and Misconceptions 04:48 The Emotional Roots of Procrastination 11:18 Chronic Procrastination and Its Impact on Identity 20:14 The Go Method: A New Approach to Overcoming Procrastination 32:20 Implementing the Go Method in Daily Life 43:46 End

    44분
  11. The Real Reason You Quit Your Habits

    1월 1일

    The Real Reason You Quit Your Habits

    New Year’s Day hits and suddenly everyone’s ready for a “new me”. Then January shows up… and most people quit. In this first episode, I’m not giving you another step-by-step habit system. I’m more interested in the real question: why do some people thrive under pressure while others freeze, shut down, and drift back to old patterns? I talk about resistance (Steven Pressfield’s The War of Art), the habit loop (cue, craving, response, reward), and why motivation is a trap once the novelty wears off. You’ll learn how to plan for failure before it happens, lower the bar with a “minimum dose” habit, and build identity-based habits that actually stick. I also share my own why: ten years ago I was a completely different person. Stuck, avoiding discomfort, and building habits that kept me small. Since then I’ve rebuilt my life, my health, and my mindset, and this podcast is about helping you do the same. If you’ve ever thought, “I care about this… so why can’t I just do it?” This one’s for you.

    39분
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Tiny Shifts explores the small mental changes that change everything. Honest conversations about habits, fear, and why we shut down, plus simple ways to think and act differently

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  • 제작진
    Andy Nunn
  • 방송 연도
    2026년
  • 에피소드
    11
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    무삭제판
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    © 2026 Andy Nunn
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    Tiny Shifts Podcast