My Pocket Psych

In this episode, Richard is joined by an expert in self-compassion for a discussion about this all-important skillset. Richard and Fiona Jane Meechan discuss why self-compassion can be tough to develop, even when we can be compassionate to others. They look at some of the simple ways we can bring self-compassion to life in our everyday routines, exploring it through the lens of the six pillars of...

Last time, we looked at the benefits of doing less to support our self-care. In this episode, I tackle five of the most common misconceptions about self-care - which I've encountered from coaching and training clients over the years.  From the idea that it's just pampering or an occasional treat, to the belief that it's time-consuming, selfish, or something that can be saved for a less busy season...

In this episode, we take a look at an aspect of self-care that's often overlooked: the impact of doing less, not more.  Often, when we discuss a need for self-care, my clients' minds turn to new activities, new routines... new stuff. They can easily visualise a 'need' to somehow squeeze even more into their already hectic schedules. As a result, self-care can quickly feel like a chore, not a benef...

In this episode, the final of three looking at how we use our productivity tools, I discuss the humble task list.  It has the potential to bring clarity and a sense of accomplishment. At the same time, it can lead to overwhlem, confusion and a sense of failure. It's all in how we think about what the task list represents. It's one thing to equate it with a plan for the day. Quite another to equate...

Following on from last episode's exploration of intentional use of productivity tools, this episode we take some time to look at calendars. When used intentionally and with care, a calendar can provide valuable structure and a plan for investing your limited time, attention and energy. However, the calendar is instead often a source of anxiety and overwhelm.  Calendars are the tools we use to mana...

In this episode, we take a look at the role that productivity tools play in our ability to get stuff done at work. Don't worry - this isn't an episode reviewing all the latest apps! But rather, we look at the essential categories of tools needed for the typical knowledge worker. Somewhere to manage their tasks and projects, somewhere to gather information and knowledge, and somewhere to manage the...

Richard is joined by Pilar Orti and Brie Caggiati , co-authors of ' Connection and Disconnection in Remote Teams',  a book that grew out of a season of the 21st Century Work Life podcast.  They discuss the misconceptions that exist about remote work (and co-located office work!) and the role that organisational leaders, managers and individual employees can play in improving connection - whatever...

In this third episode exploring the benefits of reflection, I take a look at how reflection can exist on a continuum of time and complexity. From a few moments in between meetings through to taking the time to review the week, month or even year gone by! It needn't be an enormously time-consuming activity, or one that requires us to maintain a complex and all-consuming diary of thoughts, feelings...

In this second part of our focus on reflection and self-awareness, we take a look at the role of feedback. While it's not always comfortable to ask for - or receive! - feedback from our colleagues can make a valuable contribution to self-awareness and personal development. Others' perspectives can round out the view we hold about our own skills, behaviour and performance.  In this episode, we look...

In this episode, we take a look at a key element of personal development and growth: reflection. While so many of us feel we're too busy to engage in reflection, or worry that it's too time-consuming, this episode illustrates that we can start with tiny steps and grow from there. But it's not just thinking about our experiences. It's about sense-making and identifying ways that we can turn our ins...

In this, the final episode in our mini-series on procrastination, Richard is joined by fellow psychologist Dr. Joe Gray for a conversation about workplace proactivity - and how it can be a useful antidote to our procrastination habit. Joe explains the different ways we can be proactive, while also sharing the fundamentals that need to be in place to facilitate proactive behaviours. Joe is the auth...

Last time, we explored procrastination, its origins and how it impacts our wellbeing, productivity and relationships. In this second part of our three-part review of procrastination, we look at how much psychological discomfort can lead us to delay taking helpful action. We look at some of the sources of this discomfort, how it can show up and how we can effectively reframe it to side-step procras...

In this first episode of a three-part series, we take a look at the origins of procrastination, how it can show up, and the impact it can have on our wellbeing, relationships and performance at work. Rather than being some kind of moral failing, procrastination is essentially part of being a human with a mind! And rather than being a permanent fixture or part of our identity, we can view it as a h...

Building on our last episode, when we looked at how organisations can misinterpret resilience at work, this time we look at how individuals can expand their perspective on resilience.  There are so many misconceptions when it comes to resilience. That it's just about keeping going, persistence, bouncing back. When over-simplified like this, it can lead to disappointment, unhelpful behavioural resp...

The topic of the month over on WorkLifeSpark, our online personal development community, is resilience. So for the next couple of episodes, we're going to take a look at this concept. In particular, why it's not the panacea or answer to all organisational problems.  In this first episode, we look at resilience from the organisational perspective, and how it often gets over-emphasised and how. If "...

In this episode, I take a few minutes to remind us all that we can make a fresh start on any day of the year. There's nothing particularly magical about January 1st! So if your attempts at change since New Year's Day haven't been fruitful, it's never too late to try again. But rather than simply repeating the same unhelpful or overly-demanding approach again and again, I have some recommendations...

Welcome back for the first of our episodes for 2026 🎉 In this episode, Richard is once again joined by business psychologist Kara Daley. This time, it's for a discussion on the wide-ranging topic of organisational culture. What exactly is it? Why can it be so hard to pin down and change? And what exactly is the role of leaders in culture development and change?  We'd love to hear from you on this...

Hello and welcome to the final episode of My Pocket Psych for 2025. In this brief episode, I take a look ahead to the benefits of side-stepping unhelpful messages about the New Year, and how small changes, personal experiments and a fresh start might be what we all need instead.  No matter what holiday you're celebrating in December, I hope you get a chance to effectively disconnect from work. I h...

In this special celebratory 200th episode, we turn the tables: Richard is in the hot seat and interviewed by friend of the show, Ross McIntosh.  Ross asks Richard about the origins of the show, what he learnt over 199 episodes, how he's changed and what lessons he'd share with others. We look at popular episodes, why psychics don't get invited on, and answer a series of questions from listeners. ...

Richard is once again joined by fellow psychologist Ross McIntosh to discuss the importance of coping with difficulties and setbacks - especially when it comes to leadership roles.  They outline the inevitability of challenges and the importances of using healthy and sustainable coping strategies in response. They look at why some of the more unhealthy and unhelpful strategies are so attractive an...

In this episode, Richard is joined by colleague and fellow psychologist Ross McIntosh for a discussion about the importance of self-care for leaders. Given the tough roles leaders occupy, maintaining a focus on their wellbeing is key. Richard and Ross look at common misunderstandings about self-care and why it's not all glasses of wine in luxurious bubble baths! They also explain its relevance of...

In this episode, Richard is joined by Dr. Austin Tay, a chartered psychologist with significant experience of working across cultures in the fields of assessment, leadership development and coaching. Together, they explore why leaders benefit from intercultural awareness, why it's important not to fall back on overly-simplistic stereotypes about national cultures, and why curiosity and observation...

This episode focuses on the important role that good quality coaching can play as part of structured leadership development. As part of a leadership programme, coaching allows the participants to explore new concepts and practice bringing them to life, to work on barriers to behavioural change, and any other important personal development topics not covered in the programmes core curriculum.  This...

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 broug...

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 progra...