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 takes a look at a common (and frustrating) experience - the tasks that just won’t die! They keep appearing on our lists, just like zombies. There are a few potential causes and thankfully, a few ways we can deal with them.

It might be how we prioritise, how we feel about the tasks or the lack of an agreed deadline. But seeing them pop up on your task list every week certainly isn’t motivating!

Get in touch with you own experience of ‘zombie’ tasks and how you’ve dealt with them. We love hearing from listeners and you can drop us an email to tell us more: podcast at worklifepsych dot com.

Thanks for listening!

Resources for this episode

Learn more about Community Plus: https://www.worklifepsych.com/communityplus

Join Community Plus with a 50% discount via this link: https://www.worklifepsych.club/plans/249856?bundle_token=2eb8d1df9cc95e64161436524e13a8c4&utm_source=manual

Ep 049: The Challenges of Task Management -https://www.worklifepsych.com/podcast/ep-049-the-challenges-of-task-management/

Ep 050: Choosing a Task Management app - https://www.worklifepsych.com/podcast/ep-051-choosing-a-task-management-app/

Ep 118: Your Productivity Toolkit - https://www.worklifepsych.com/podcast/118/

This time round, Richard and Pilar discuss Richard's experiment of working a four-day week. We look at why he decided to trial it, how it worked for him and how he benefitted from this working arrangement. 

The big question is: will he keep going with a four day week now the experiment is over?

There are no one-size-fits-all solutions when it comes to flexible or alternate working arrangements, and this is very much a personal reflection. We'd love to hear your thoughts: are you considering a four-day week for your team or organisation? Have you trialled it? What questions or feedback do you have? Drop us your thoughts via email: podcast at worklifepsych dot com. 

Thanks for listening!

In this episode, Richard and Pilar explore some of the reasons we don’t achieve our goals. Even when we are clear where we want to get to and go through the goal-setting process carefully, we still might get in our own way when it comes to progress.

We might set goals that are too demanding, or aren’t even something we want to achieve. We can fall prey to popular bandwagons and sign up for something we don’t believe in. We might set a goal too far in the future, or just set the goal because others think we ‘should’.

As we explore, goal-setting is just one part of the journey. Understanding how our goals align with our values and having clarity on the first few practical steps we need to take - this makes all the difference.

Resources for this episode

‘Goals and when to let them go’ - Post on WorkLifePsych Club https://www.worklifepsych.club/posts/27831626?utm_source=manual

Community Plus - worklifepsych.com/communityplus

A very special episode! Richard and Pilar discuss the recent launch of the latest initiative from WorkLifePsych: Community Plus. 

It's the premium level membership of our existing WorkLifePsych online community and features a plethora of events to address all aspects of your personal development journey. 

In this episode, we look at why Richard launched it, who it's aimed at, and what you can expect from it. You can find out more by visiting worklifepsych.com/communityplus or, if you're already a member of our online community, just click on the 'Groups' menu and you'll see the Community Plus button. 

Please get in touch with your questions and comments - we love to hear from our listeners. You can message us on Twitter @MyPocketPstch or send us an email to podcast at worklifepsych dot com. 

Thanks for listening!

Welcome to episode 120 where Richard is joined by Dr. Lyn Lanka for a further exploration of the PERMA model for human happiness and flourishing.

Together, they explore the impact of small behaviours, why there’s no need to make huge disruptive changes and how you can treat the PERMA model like your very own recipe.

Big thanks to Lyn for her expertise and input into this episode. And don’t forget, if you’d like to more about positive psychology and the concept of flourishing, check out episode 113 of the podcast.

Please get in touch with any questions either via Twitter (@MyPocketPsych) or by email: podcast at worklifepsych dot com

Thanks for listening!

Resources for this episode

Dr Lyn Lanka: https://www.cranfield.ac.uk/som/people/dr-lyn-lanka-32551017

An introduction to PERMA https://positivepsychology.com/perma-model

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, we return to the vital topic of sleep. Sleep really is the bedrock of our wellbeing, and if we're not getting enough quality sleep, it undermines all the other things we do to stay healthy. 

We look at sleep through the lens of our daily habits and explore some of the ways we might be unintentionally depriving ourselves of the sleep we need. 

Resources for this episode 

'How to have a good day' by Caroline Webb

'Why we sleep' by Matthew Walker

Why your wellbeing initiative needs to include sleep 

In this episode, Richard and Pilar look at the essentials of any productivity toolkit: a place to keep tasks, a place to keep track of commitments and a place to keep notes. 

With so many apps available, we'll look at some of our favourites and explain how they can support your productivity. They go from the totally free through to apps that need some investment. 

We'd love to hear about your productivity app recommendations and why they help you get your important stuff done. You can get in touch on Twitter @MyPocketPsych or send us an email at podcast at WorkLifePsych dot com. 

Thanks for listening!

Resources mentioned in this episode 

Task management apps

• Apple Reminders: https://apps.apple.com/us/app/reminders/id1108187841 
  • "How to level up Apple Reminders": https://youtu.be/qwM8TlR8fk0 
• Todoist: https://todoist.com 
• Things 3: https://culturedcode.com/things/ 
• Microsoft ToDo: https://todo.microsoft.com/tasks/ 
• Omnifocus: https://www.omnigroup.com/omnifocus/ 
• Trello: https://trello.com 
• Remarkable tablet: https://remarkable.com 

Calendar apps

• Apple’s calendar app: https://support.apple.com/en-gb/guide/calendar/welcome/mac 
• Google Calendar: https://www.google.com/calendar/about/ 
• Microsoft Outlook: https://outlook.live.com/owa/ 
• Fantastical: https://flexibits.com/fantastical 
• Schedule Once: https://www.oncehub.com 
• You can book me: https://youcanbook.me 
• Blog post about the Eisenhower matrix: https://www.worklifepsych.com/whats-the-difference-between-urgent-and-important/ 

Notes apps

• Microsoft OneNote: https://www.microsoft.com/en-gb/microsoft-365/onenote/digital-note-taking-app 
• Apple Notes: https://apps.apple.com/us/app/notes/id1110145109 
• Google Keep: https://www.google.com/keep/ 
• Evernote: https://evernote.com 
• Craft Docs: https://www.craft.do 
• Bear Notes: https://bear.app 
• Zoho notebooks: https://www.zoho.com/notebook/ 
• Pocket: https://getpocket.com/ 

Welcome to episode 117, where we take a look at the importance of rest - for our productivity, our effectiveness and our wellbeing.

It’s easy to take it for granted and ‘squeeze’ if in where we can. But being intentional about rest and breaks from work can pay dividends. 

Rest isn’t optional, it isn’t the last thing we should think of. Or only consider when we’re too tired to continue or when everything else on our todo list is done. Rest doesn’t have to mean sleep, either. We can take a break from work activities and engage intentionally with leisure activities. Going for a walk. Gardening. Reading. 

The bottom line is that we need to prioritise rest as we do everything else we hold as important. Making space and time for rest allows us to flourish in the other domains of life.

We’d love to hear how you take breaks and what rest looks like to you. Contact us on Twitter (@MyPocketPsych) or send us an email: podcast at WorkLifePsych dot com). 

Thanks for listening!

Resources for this episode

Shane O’Mara’s book “In Praise of Walking” - https://amzn.to/3vVtO6W 

Community post about the importance of rest - https://www.worklifepsych.club/posts/24498264?utm_source=manual 

Link to Claudia Hammond’s book - ”The Art of Rest” - https://amzn.to/3BUhIP6 

Link to episode on fresh starts - https://www.worklifepsych.com/podcast/096/ 

Join our online community here: https://www.worklifepsych.club 

Welcome to episode 116, where Richard and Pilar explore the importance of getting intentional about managing our inbox.

Rather than live in our email inbox, Richard outlines the benefits of another, separate inbox, accessible without delving into your email. Why? Because even in 2022, not all work comes to us via email!

We look at how to get clarity on the tasks that come our way, apply some form of prioritisation to them and the importance of differentiating between individual tasks and projects. All in an attempt to focus on the right things and avoid the habit of 'busy'.

Thanks for listening!

Additional resources

Podcast episode on task management: https://www.worklifepsych.com/podcast/ep-049-the-challenges-of-task-management/

Podcast episode on the challenges of task management: https://www.worklifepsych.com/podcast/ep-049-the-challenges-of-task-management/

How to chose a task management app: https://www.worklifepsych.com/how-to-choose-a-task-management-app/

Webinar recording: getting started with Todoist: https://youtu.be/92owmoXNf7s