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 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
• Freedom App (to block distractions)
• Training Peaks (for tracking training)
• Garmin Devices
• Strava App

Connect with Andrew:

• LinkedIn
• Instagram
• Website

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:

• LinkedIn
• Website
• Instagram
  
  

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 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
• Mark Manson - Solve the Podcast on Values
• Book: Endurance by Alfred Lansing (Shackleton's story)
• Workbook

Connect with Andy:

• LinkedIn
• Website
• Instagram