Tiny Shifts Podcast

The Messy Middle Workbook: LinkIn 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

How to Set Goals That Actually Work: LinkIn 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.TakeawaysSMART 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 matters02:17 - The pitfalls of traditional goal setting and the importance of purpose03:44 - Why most goals fail and the role of outcome dependency05:09 - The origins of goal setting theories and the SMART framework06:09 - How to craft specific, measurable, and achievable goals08:36 - Common reasons goals don't stick and how to address them10:02 - The importance of feedback and realistic progress tracking11:31 - Why outcome-focused goals often lead to burnout12:33 - How to build identity-based goals that shape behavior15:28 - Long-term visioning: your 5-year goals and the person you want to become16:55 - Breaking down long-term goals into 3-year and 1-year milestones18:45 - The process of backtracking from future achievements20:10 - Adjustments and flexibility: what to do when plans change21:54 - Daily habits and micro-actions: making progress step-by-step25:18 - The importance of mindset, beliefs, and environment27:45 - Overcoming habits that sabotage your goals28:43 - The power of massive action and messy progress30:11 - The role of self-awareness in goal achievement32:37 - Handling fear and failure: the Fear-Setting technique36:11 - Dispelling the myth of fearless success37:34 - Seeing fear as growth and discomfort as a sign to push further39:02 - Practical strategies for managing setbacks and adverse conditions42:04 - The importance of planning for what could go wrong43:41 - Building mental resilience to adapt and thrive45:07 - The balance of control and letting go in goal pursuit46:19 - Reflecting on what excites and motivates you48:01 - The significance of community, relationships, and purpose in your goals49:37 - Final thoughts: living intentionally and creating your best lifeConnect with Andy:LinkedInWebsiteInstagram

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 motivationTimestamps: 00:00 - Welcome to the Tiny Shifts Podcast and new studio setup01:06 - Andy’s journey with ultra running and upcoming 100-mile race02:44 - The importance of mindset and the role of purpose in ultra marathoning07:08 - Why your why matters when facing challenges08:35 - Exploring Maslow’s hierarchy of needs and pursuing a meaningful life10:00 - Balancing pleasure (hedonic) and purpose (eudaimonic) for happiness13:02 - Lessons from past life imbalances and the importance of discipline14:24 - Practical tips on embracing discomfort and enjoying the struggle16:49 - How to find your why through reflection, values, and personal stories19:43 - The significance of core values and guiding principles21:55 - How big, scary goals can fuel motivation and growth23:16 - Using your why to overcome setbacks and habit pitfalls27:36 - Crafting your personal mission statement and taking aligned action30:02 - The importance of environment and community in living your purpose33:23 - Practical steps to implement your why in daily actions and tough moments36:10 - 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

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.TakeawaysThe importance of recognising the gap between expectations and actionsUnderstanding the power of stories and their impact on our beliefs and behaviorsChapters00:00 Becoming a Father05:05 Cognitive Dissonance and Discomfort11:10 Beliefs About Stress19:51 The Go Method

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 behaviour01:32 Are we really independent thinkers?02:29 Why we misunderstand our own choices05:10 Social contagion and emotional spread08:40 How expectations shape behaviour12:15 Stories, fear, and physical symptoms17:40 Homophily and social influence22:10 Habits and behaviours in networks27:30 The cost of unconscious exposure31:45 Making small, intentional shifts35:20 Closing reflections on awareness

SummaryIn 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.TakeawaysThe 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.Chapters00:00 Introduction to the Tiny Ships Podcast00:55 Understanding Fear and Emotional Conversations05:40 The Impact of Statistics in Emotional Discussions10:09 Cognitive Biases and Their Role in Perception18:02 Exploring Specific Biases in Fearful Contexts25:53 Strategies for Effective Conversations on Sensitive Topics27:56 Navigating Heated Conversations34:00 Understanding Emotions and Values in Discourse34:31 Mastering Heated Conversations35:11 Mastering Heated Conversations36:11 Emotional Detachment in Discussions36:38 PODCAST (1).mp4

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.TakeawaysReal 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.Chapters00:00 Understanding Real Optimism07:11 Metacognition: Thinking About Your Thinking15:11 Boosting Optimism Through Habits

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.TakeawaysMindfulness 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.Chapters00:00 Introduction to Tiny Shifts Podcast10:01 The Impact of Mindfulness on Mental Health26:20 Practical Tools for Mindfulness

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.TakeawaysProcrastination 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. Chapters00:00 Introduction to Tiny Shifts and Procrastination01:02 Understanding Procrastination: Definition and Misconceptions04:48 The Emotional Roots of Procrastination11:18 Chronic Procrastination and Its Impact on Identity20:14 The Go Method: A New Approach to Overcoming Procrastination32:20 Implementing the Go Method in Daily Life43:46 End

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.