Explore every episode of the podcast My Pocket Psych

In this episode, Richard is joined by Antonina Pereira, Professor of Neuropsychology and Neuroscience at the University of Chichester.

They explore Antonina's research into prospective memory - our ability to remember to do things in future - and how it relates to our wellbeing, our productivity and effectiveness at work, and discuss some simple ways to improve our ability to 'remember to remember'. 

Full show notes for this episode can be found at https://www.worklifepsych.com/podcast/167 

Thanks for listening!

I'm recording this episode just before I turn on my 'out of office' and head to Spain for my annual review. In this solo episode, I outline my reasons for taking an annual retreat each year, why you don't need to leave the country to do this, but why regular reflection is a great idea. 

Find the show notes for this episode at https://www.worklifepsych.com/podcast/166

Thanks for listening!

Richard and Ross look at some of the unhelpful ways our attention and focus are pulled from the here and now, along with some simple ways you can start to develop your capacity to just notice.

We make the distinction between day-dreaming and all the benefits this can bring, and unwanted mental time-travel, where we can get taken to worrying imagined futures. It's the unwanted mental time-travel that takes us away from the present moment, and the opportunities for action it offers us.

Don't forget, you can join us for a free online Q&A session on April 30th. Simply sign up for the WorkLifePsych online community to find all the details and RSVP for the event. It's free to join!

All the resources for this series can be found at https://www.worklifepsych.com/psychologicalflexibility 

Thanks for listening!

This is the first of a new series of the podcast where we focus on the skills that develop our psychological flexibility. Richard is joined by fellow psychologist Ross McIntosh, the host of the excellent People Soup podcast. 

In this episode, they discuss what psychological flexibility is, what it feels like to experience psychological inflexibility, and what you can expect from the remainder of this series. 

You can find the full show notes for this episode at https://www.worklifepsych.com/podcast/156 and discover more about psychological flexibility at https://www.worklifepsych.com/psychologicalflexibility 

Thanks for listening!

In this episode, Richard is joined by fellow coaching psychologist Lucie Ilbury for a look at the common pitfalls to avoid when it comes to our values. 

Shownotes for this episode can be found at https://www.worklifepsych.com/podcast/155 

Thanks for listening!

In this episode, we take a look at deadlines and how to handle them effectively. Whether it's a deadline we've been given, or one we've decided upon ourselves, they can either be a motivating target or a mark in the calendar that fills us with dread. So we look at some of the ways we can make our deadlines actually work for us. 

Full show notes can be found at: https://www.worklifepsych.com/podcast/154

Thanks for listening! 

In our last episode. Richard and Rachael explored some of the reasons goals and goal-setting can work against us and make behaviour change even more difficult. 

This time round, Richard outlines some of the common reasons we can find it hard to stick to new habits. Full show notes for this episode can be found at https://www.worklifepsych.com/podcast/153 

And if you'd like to watch this episode as a video, you can find it on YouTube at https://youtu.be/RiRhu1hrC48 

Thanks for listening!

In this episode, Richard is joined by Dr. Rachael Skews for a conversation about goals, goal-setting and the downside of focusing too much on goals. 

You can find the full show notes for this episode by visiting our website: https://www.worklifepsych.com/podcast/152

Thanks for listening! 

A quick reminder of our upcoming webinar all about coaching.

On Jan 25th, I'll be facilitating a free session to demystify coaching, explain what's involved and how it can contribute positively to your goal attainment, wellbeing, productivity and career clarity. 

To find out more and reserve your free place, simply visit https://www.worklifepsych.com/ConsideringCoaching 

Thanks for listening - and I look forward to seeing you there! 

Ross is the host of the excellent 'People Soup' podcast, and regularly trains professionals int he ACT skills that support psychological flexibility. 

Richard and Ross walk through a model of Authentic Leadership, exploring the skills and personal qualities that contribute to quality leadership performance. Looking at leadership through the ACT 'lens', Ross then explains how he's bringing these concepts to life for his leadership clients. 

We actually the recorded the video of this conversation and you can watch the entire episode over on our YouTube channel. 

All the resources mentioned in this episode can be found on our website at worklifepsych.com/podcast/151

We hit the 150 episode mark and take a look back at what we've learned along the way. We also look at the benefits of reviewing your year before making plans for the new year ahead. 

Full show notes for this episode are available at worklifepsych.com/podcast/150 

Thanks for listening! 

In this episode, Richard and Pilar discuss some of the most common mistakes to avoid when introducing coaching to your organisation. 

Full show notes for this episode can be found at worklifepsych.com/podcast/149 

Thanks for listening! 

In this final episode of our series on Psychological Flexibility, Richard and Ross reflect on what it was like to create the episodes, share listener feedback and answer some more of your questions. 

You can find all the resources for this series at https://www.worklifepsych.com/PsychologicalFlexibility and some more detailed show notes at https://www.worklifepsych.com/podcast/165 

Thanks for listening! 

In this episode, we look at the concept of 'use of self' and authenticity in coaching. How would you answer the question: do you practice what you preach?

You can find full show notes for this episode at https://www.worklifepsych.com/podcast/148. 

We take a look at another common coaching question: how does coaching differ from therapy? It's not as clear a line between the two as you might imagine. 

Full show notes for this episode can be found at worklifepsych.com/podcast/147

Richard here, to remind you of an upcoming free event that may interest you. If you're considering coaching for yourself, or thinking about introducing it to your organisation this year, then our Considering Coaching webinar might be just what you need. 

On October 26th at 10am UK time, I'll be facilitating a webinar all about coaching and the benefits it can bring. 

In this webinar, I'll go through the basics of what coaching is, what it's not and how to get the most from the experience. I'll explain the benefits of working with coaching psychologists like us, and the key mistakes to avoid when introducing coaching to your organisation. We'll have plenty of time to answer your questions, and best of all, the entire thing is free. 

You can reserve your place by visiting worklifepsych.com/ConsideringCoaching 

I look forward to seeing you then! 

In this episode, Richard and Pilar answer one of the most common questions when it comes to coaching: what to do in between the coaching sessions. 

Show notes for this episode can be found at worklifepsych.com/podcast/146

Thanks for listening!

In this episode, Richard explores what a coaching psycholoigist is and some of the differences between this and other specialisms within the profession. Full shownotes for this episode can be found at https://www.worklifepsych.com/podcast/145

Thanks for listening!

In this episode, Pilar interviews Richard about his recent personal retreat in Spain and they discuss how to get the most from a retreat - even if it's in a local park or coffee shop.

You can find full show notes for this episode at worklifepsych.com/podcast/144 

Thanks for listening!

In this episode, Richard explores how to get the most from your calendar. A valuable tool when it comes to planning and productivity, but if mis-used, a source of overwhelm and stress. 

You can find full show notes for this episode at worklifepsych.com/podcast/143

Show notes for this episode can be found at https://www.worklifepsych.com/podcast/142 

Thanks for listening!

Richard explores some of the stories we tell ourselves when we decide to procrastinate. The unhelpful, irrational stories that help us avoid some form of discomfort. In the next episode, we'll look at some simple things you can do to beat the procrastination habit. 

Full show notes for this episode are available at WorkLifePsych.com/podcast/141

Thanks for listening!

Richard is joined by fellow psychologist Dr. Amy Redmond, author of 'The Aha Journal'. 

Full show notes are available at WorkLifePsych.com/podcast/140 

Thanks for listening!

In this, the latest episode in our series on Psychological Flexibility, Richard is one again joined by fellow psychologist Ross McIntosh. They explore the importance of noticing the stories we tell ourselves about ourselves - which we collectively call our self-concept - and holding these stories lightly. 

Full shownotes for this episode can be found at https://www.worklifepsych.com/podcast/164

Thanks for listening!

This time round, Richard and Pilar discuss some of the simplest approaches to learning more about what makes us who we are, and how we can adjust our responses to the world around us.

You can find show notes for this episode at https://www.worklifepsych.com/podcast/139

Thanks for listening!

In this episode, Richard and Pilar take a look at the concept of self-awareness. What do we mean when we use this phrase? Why is it so important for our experience of the workplace? And why can it be so difficult to develop? 

Show notes for this episode can be found at https://www.worklifepsych.com/podcast/138

Thanks for listening!

In this episode, Richard and Pilar take look at what makes some conversations at work 'difficult', and what we can do to overcome this. 

Full show notes for this episode are available at https://www.worklifepsych.com/podcast/137 

Thanks for listening!

In this episode, Richard explores the important differences between our values and our goals, but also how we can use them together to achieve what's really important to us. 

Full show notes for this episode can be found at worklifepsych.com/podcast/136

Thanks for listening!

In this episode, Richard is joined by Dr. Sarah Wright, for a discussion about workplace loneliness. Sarah is an expert in workplace loneliness and interpersonal connection and together, they look at how loneliness impacts us - and those around us - and explore some simple steps anyone can take to beat the experience. They also announce the publication of our new free guide to beating loneliness 'Connect and Thrive'. 

You can find full show notes for this episode at worklifepsych.com/podcast/135

Richard walks through some of the root causes of being overwhelmed and indicates those that are more under our control. 

Please get in touch with your questions and comments. You can contact us via email: podcast at worklifepsych dot com. And now you can follow us and get in touch on Mastodon too. If you're a new or established Mastodonian (??) come and say hi!

Full show notes for this episode can be found at https://www.worklifepsych.com/podcast/134 

As ever, thanks for listening!

In this episode, Richard and Pilar explore the benefits of treating our routines and habits with flexibility. ideally, they exist to hep us who we want to be - but we also need to pay attention to the context we're in, stepping away from routines and habits when they're no longer helpful or appropriate. 

Show notes for this episode can be found at https://www.worklifepsych.com/podcast/133

Thanks for listening!

In this episode, Richard is joined by clinical psychologist Dr. Matthew Brown. Matt outlines how he brings the principles of ACT (Acceptance and Commitment Theory) to life in his work with patients living with cancer. 

You can find the show notes for this episode at https://www.worklifepsych.com/podcast/132

In this episode, Richard and Pilar discuss some very common myths and misconceptions about coaching. 

Coaching is just about goals, right? And it's just a conversation. My coach will give me the advice I need! Just a few of the misconceptions we discuss. 

Get in touch with your own questions about coaching, or even some examples of coaching misconceptions you've come across. We love to hear from our listeners.

Show notes for this episode are available at WorkLifePsych.com/podcast/131

Thanks for listening! 

Welcome to another episode of 'My Pocket Psych', where Richard is joined by Dr. Rachael Skews. Rachael has just joined the WorkLifePsych team and discusses how she brings Acceptance and Commitment Theory (ACT) to life in her coaching practice. 

After discussing Rachael's career journey to date, Rachael and Richard discuss how different aspects within ACT support the coaching process and how it differs from 'traditional' goal-oriented coaching.

They explore the benefits of values clarification, developing the ability to see thoughts for what they are, and taking meaningful action. Finally, they outline the free webinar about introducing coaching, scheduled for March 16th. 

Resources for this episode
Rachael's online profile - https://www.worklifepsych.com/about-us/dr-rachael-skews/
Our page on Psychological Flexibility - https://www.worklifepsych.com/psychologicalflexibility
Details of our free coaching webinar - https://www.worklifepsych.com/ConsideringCoaching

Richard is joined by fellow psychologist Sarah McLellan for a discussion about the role of organisational culture and the importance of shaping it intentionally. 

For full show notes for this episode, visit our website at worklifepsych.com/podcast/163

Thanks for listening! 

In this episode, Richard and Pilar look at how you can get back on track when it comes to your goals for 2023. Learning from the past and being compassionate with yourself is a great start. but you can also ensure your regular routines and habits can reflect the changes you want to make. 

You can find all the resources mentioned in this episode at https://www.worklifepsych.com/podcast/129

Thanks for listening!

In this episode, Richard interviews Lucie Ilbury, an experienced occupational psychologist and member of the WorkLifePsych team. 

They explore the concept of derailment and the role that self-awareness plays in avoiding this very negative workplace outcome. While traditionally viewed as happening to the 'snakes in suits', derailment is much more complex and nunced and can occur due to a combination of personality, behavioural and systemic factors. 

Do get in touch with your follow-up questions: you can email us at: podcast at worklifepsych dot com, or send us a message on any of our social media accounts, including our new Facebook page: www.facebook.com/worklifepsychltd 

Thanks for listening!

Resources for this episode

Lucie Ilbury's online profile: https://www.worklifepsych.com/about-us/lucie-ilbury/

in this episode, Richard Pilar take a look at the different kinds of future-oriented thinking we can do. As not all of it is helpful, it's useful to distinguish between our planning, our predicting and our 'playwriting'.

Let us know if you have any follow-up questions or comments Email us at 'podcast at worklifepsych dot com' 

Thanks for listening!

Resources for this episode

Community Plus: worklifepsych.com/communityplus

Blog post: Planning, Predicting or Playwriting?

Podcast: First steps in Mindfulness: https://www.worklifepsych.com/podcast/126/

Podcast: Seeing thoughts for what they are: https://www.worklifepsych.com/podcast/ep-056-psychflex-in-action-4-seeing-thoughts-for-what-they-are/

Welcome to episode 126, where Richard is joined by Dr. Sarah Strohmaier, an expert in the science of mindfulness.

In this episode, they look at the practicalities of adopting mindfulness practices and how even very brief mindfulness exercises can be beneficial.

Despite the term being over-hyped in recent times, the evidence for its impact is quite clear. They also discuss the upcoming masterclass Sarah is running for the WorkLifePsych online community.

If you have follow-up questions, you can drop us an email: podcast at worklifepsych dot com

Resources for this episode

Follow Sarah on twitter: https://twitter.com/sarahstrohmaier

Community Plus - our premium online personal development community: https://www.worklifepsych.com/communityplus

'First steps in mindfulness' community masterclass: https://www.worklifepsych.club/posts/28289941?utm_source=manual

Blog post: 'Five common myths about mindfulness debunked' https://www.worklifepsych.com/five-common-myths-about-mindfulness-debunked/

Podcast episode: 'Does mindfulness work?' with Sarah Strohmaier https://www.worklifepsych.com/podcast/ep-085-does-mindfulness-work-with-sarah-strohmaier/

Podcast episode: Mindfulness interventions at work, with Antonia Dietmann https://www.worklifepsych.com/podcast/ep-075-mindfulness-interventions-at-work-with-antonia-dietmann/

Blog post: Mindfulness - how to avoid mental time-travel https://www.worklifepsych.com/mindfulness-how-to-avoid-mental-time-travel/

Blog post: Planning, predicting or playwriting? https://www.worklifepsych.com/planning-predicting-or-playwriting/

In this final episode of 2022, Richard explores how we can reflect on the year gone by to better help us plan for the year coming. 

It doesn't have to mean big, demanding goals, but the reflection can help us be more realistic and practical about what we want to achieve. 

In this episode, Richard is joined by friend of the podcast Dr. Rachael Skews. They discuss a recent coaching psychology conference they both presented at, the nature of coaching research, the importance of evidence-based practice and ask the killer question: will your coach be replaced by a bot? 

Full show notes for this episode can be found on our website at https://www.worklifepsych.com/podcast/162 

Thanks for listening!

In this episode, Richard and Ross take a look at another important skill for increasing our psychological flexibility: acceptance.

This doesn't mean a passive acceptance of the status quo, or simply pushing through difficulties with gritted teeth. It means authentically accepting the discomfort and other stuff we don't like in situations, while taking helpful action to get through it. Once we make room for it, we don't have to struggle with it, or delay action until the discomfort has gone.

We explore the various ways we raise this topic with our clients in coaching contexts, discuss how we bring acceptance to life in our own lives, and share some simple tips on how to develop this skill in your own life.

Do get in touch with your questions and comments - we love to hear from our listeners. You can email us: podcast at worklifepsych dot com.

Thanks for listening!

Resources for this entire series on psychological flexibility can be found on this dedicated page on the WorkLifePsych website.

In this episode of 'My Pocket Psych', Richard and Ross turn to the next skill in our psychological flexibility toolkit: committed action.

This is all about taking our values and putting them into action. Doing more of the stuff that matters, not because it's easy or fun, but because it's important.

You can find all the resources we mention in this episode on our dedicated series page at https://www.worklifepsych.com/psychologicalflexibility 

In this video, we continue our series focused on the skills that boost our Psychological Flexibility.

This time round, Richard and Ross discuss the benefits of being clear on what really matter to us in life - our values. We look at what values are (and importantly, what they're not!), ways that we use values in our coaching practices with clients, and some simple ways to bring additional clarity to your own values.

Remember, you can find all the resources for this series in one place, including all previous episodes, on the WorkLifePsych website:

https://www.worklifepsych.com/PsychologicalFlexibility 

Thanks for listening!

This is the third part in our series exploring Psychological Flexibility. Richard and Ross look at the skill called 'Cognititve Defusion', where we learn to see our thoughts in a different light. 

You can find show notes and all the resources we mention at our dedicated online resource page:

worklifepsych.com/psychologicalflexibility 

Thanks for listening!

Following on from the last episode, where I discussed how to get the most from your experience on a development programme, this time I ask: once the programme is over, how do you keep focused on your development? 

How do you avoid letting your new knowledge and skills wither on the vine? How do you prevent your new perspectives and concepts staying in notebooks and folders, rather than being brought to life in your decisions and day to day behaviour?

I share ten tips that will help ensure your development remains an ongoing are aof focus - just like your career, your wellbeing and your relationships - rather thna something you only consider when participating in formal learning.

But like any of my lists, it's far from finite. Let me know what you think - how do you keep your development a priority? How do you ensure it's something that gets your attention? Drop me an email with your comments and questions - 'podcast at worklifepsych dot com' - it's always amazing to hear from listeners.

Or, even better, join WorkLifeSpark and keep the conversation going in our online discussion forum. 

As ever, thanks for listening!

Check out our Sustainable Leadership hub here: https://www.worklifepsych.com/sustainableleadership

Join our new and improved personal development community, WorkLifeSpark: https://www.worklifepsych.com/spark  

On October 7th, we have the latest in our Sustainable Leadership series. I'll be joined by the excellent Dr. Rachael Skews for a webinar all about the role that coaching can play in leadership development. We'll be discussing the valuable contribution it can make, but also flag some of the ways it can go wrong and how to ensure you're working with the best kind of coaches. Find out more here.

On October 15th, I'll be running another of our 'Considering Coaching?' webinars, where the focus will be on the various ways that coaching can address productivity-related challenges. From procrastination, to overwhelm, prioritisation and over-working our prospective memory. If your task list is causing you panic, this could be the session for you. Find out more and reserve your place here. 

On October 30th, I'll be facilitating the first in a new quarterly masterclass series: 'The Value of Values'. Designed to support all aspects of personal development, this series is being made freely available to our Spark Plus community members. Non-members can sign-up on a per-masterclass basis. The first session is all about getting clear on values and bringing them to life in the service of our different roles, goals and habits. I'll explain how to clear on what matters to you in life, how to cultivate values-aligned habits, and use values to navigate options, challenges and setbacks. Find out more and secure your place here. 

And we're back! After a break to enjoy my summer holiday in Japan, My Pocket Psych is back with a focus on how to get the most from your involvement in a leadership development programme. 

We look at the importance of four key factors: mindset, engagement, reflection and application. These include your own thoughts and beliefs about development, the extent to which you get 'stuck in' to the programme, how you reflect on your development journey and how you put what you've learnt into practice.

This epsiode is part of our Sustainable Leadership series and you can find out more about this concept, as well as download our free white paper on the topic, by visiting www.worklifepsych.com/sustainableleadership

If you've recently been part of a development programme at work, what helped you get real value from your involvement? We'd love to hear from you. Email us at 'podcast at worklifepsych dot com'.

Thanks for listening! 

This episode is the first in a new series where we'll unpack all aspects of leadership, leadership development and the wellbeing and performance of leaders. 

In this episode, Richard is joined by Dr. Wayne Mullen, an experienced leadership development expert, to set the scene, outline our rationale for focusing on leadership, and explore some of the ways leadership can go wrong. 

In the coming episodes, we're going to look at topics like the role of coaching in leadership development, the importance of leaders' mental health at work, and why resilience just isn't enough. 

We hope you'll join us on the journey

Resources for this episode

You can find all the resources that accompany this series at our dedicated page: https://www.worklifepsych.com/SustainableLeadership 

We're also running a series of free leadership-focused webinars over the next few months. You can find out more and reserve your place by visiting our Eventbrite page: https://www.eventbrite.com/cc/sustainable-leadership-4167563 

Details of our 'Considering Coaching?' webinars can be found here: https://www.eventbrite.com/cc/considering-coaching-4113743

You can find Wayne's blog post about intentional leadership here: https://www.worklifepsych.com/sustainable-leadership-leading-on-purpose/ 

In this episode, we wrap up our 'Thriving at Work' focus on wellbeing by asking a simple question: when it comes to improving your health and wellbeing, have you considered actually doing less? 

So much of the advice we get about our wellbeing implies the need to do more of something: new foods, new diets, new exercises, new methods and approaches. But if we look at the root causes of so much of our pain and ill health, it stems from over-consumption, over-exertion and overwhelm. 

If you're clear on what matters, focus on moving in that direction, being more intentional along the way. Small things, done with consistency, can have a wonderfully positive impact on our wellbeing. Far more so than any fitness or diet fad.

Take a moment to identify what responsibilities and project you can set down, what tasks you can leave undone, and what demands you've placed on yourself you can shrug off. 

As always, thanks for listening!

Resources for this episode

You can find our 'Thriving at Work' hub here: https://www.worklifepsych.com/thriving 

Find out all about our approach to wellbeing at work: https://www.worklifepsych.com/wellbeing

In episode 181, I explained how getting clear on what matters - our values - can be a great place to start when we want to improve our wellbeing. 

This time round, I look at the benefits of putting these values into action and being more intentional about our actions. Instead of framing our attempts at change as 'pass' or 'fail', we can frame our options as either moving towards what matters to us, or away from some form of psychological discomfort. This can take the pressure of perfection or completion off the table and intead allows us to focus on what's possible in this moment. 

Do get in touch with your questions and feedback. You can email me at 'podcast at worklifepsych dot com'. It's always wonderful to hear from listeners. 

As always, thanks for listening! 

RESOURCES FOR THIS EPISODE

Use this online tool to get clarity of your own values: https://www.valuescardsort.com

Check out our Thriving at Work hub here: https://www.worklifepsych.com/thrivingatwork

Listen to this (much longer) episode all about values: https://www.worklifepsych.com/podcast/159/

The video version of this episode is available on our YouTube channel at worklifepsych.tv

How do values and goals differ? https://www.worklifepsych.com/how-do-values-and-goals-differ/

How to use values and goals together https://www.worklifepsych.com/how-to-use-values-and-goals-together/

Values: Yes, but not like that! https://www.worklifepsych.com/values-yes-but-not-like-that/