Tiny Shifts Podcast

Wonderfully Uncomfortable (3 of 4): The Messy Middle

The Messy Middle Workbook: Link [https://drive.google.com/file/d/1JgkCDOxMi7OD4U3Tz_PHNcoEXWe8K7LA/view?usp=sharing] 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 pursuits * Motivation fluctuations and the importance of systems * Narratives and stories between stimulus and response * James Clear’s concept: “we fall to the level of our systems” * Strategies: MAP (Minimum dose, Anchor, Prove) for consistency * Self-compassion: talking to yourself like someone worth helping * Reframing failure as growth, not inadequacy * Managing negative self-talk: catch it, challenge it, change it * Long-term purpose and identity over short-term wins * Building character through consistency and resilience RESOURCES & LINKS: * Atomic Habits by James Clear [https://www.amazon.com/Atomic-Habits-James-Clear/dp/0735211299] * Freedom App (to block distractions) [https://support.freedome.app/] * Training Peaks (for tracking training) [https://www.trainingpeaks.com/] * Garmin Devices [https://www.garmin.com/] * Strava App [https://www.strava.com/] CONNECT WITH ANDREW: * LinkedIn [https://www.linkedin.com/in/andythementalist/] * Instagram [https://www.instagram.com/andythementalist/] * Website [http://www.andrewnunn.com/]

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

How to Set Goals That Actually Work: Link [https://drive.google.com/file/d/1KcyTjS08_hbxRRC2y6YaDPl3iPSXjKnM/view?usp=sharing] 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: * LinkedIn [https://www.linkedin.com/in/andythementalist/] * Website [https://www.andrewnunn.com/] * Instagram [https://www.instagram.com/andythementalist]

Wonderfully Uncomfortable (1 of 4): Finding Your Why

Find Your Why Workbook [link] [https://drive.google.com/file/d/1NKJ1nBIjBT2Lh9m8dfHMBZdoiTCQ4yz9/view?usp=sharing] 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 goals * How to identify and live your values to stay motivated during tough moments * The difference between hedonistic pleasure and eudaemonic pursuit of fulfillment * How to craft a personal mission statement that guides your behavior and decisions * The 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 List [https://brenebrown.com/resources/] * Mark Manson - Solve the Podcast on Values [https://markmanson.net/podcast] * Book: Endurance by Alfred Lansing (Shackleton's story) [https://www.amazon.com/Endurance-Story-Antarctic-Expedition/dp/0316381852] * Workbook [https://drive.google.com/file/d/1NKJ1nBIjBT2Lh9m8dfHMBZdoiTCQ4yz9/view?usp=sharing] Connect with Andy: * LinkedIn [https://www.linkedin.com/in/andythementalist/] * Website [https://www.andrewnunn.com/] * Instagram [https://www.instagram.com/andythementalist]

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 actions * Understanding the power of stories and their impact on our beliefs and behaviors Chapters * 00:00 Becoming a Father * 05:05 Cognitive Dissonance and Discomfort * 11:10 Beliefs About Stress * 19:51 The Go Method

How Opinions Catch Fire: Inside the psychology of social contagion

SUMMARY In 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. TAKEAWAYS Much 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. CHAPTERS 00:00 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