My Pocket Psych

Ep 212: Connection and disconnection in remote teams

29 Apr 2026

Contributed by Lukas

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...

Ep 211: Reflecting, on a continuum

15 Apr 2026

Contributed by Lukas

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 fe...

Ep 210: Help! What do I do with this feedback?

08 Apr 2026

Contributed by Lukas

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 fo...

Ep 209: Making time for reflection

01 Apr 2026

Contributed by Lukas

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 ...

Ep 208: From procrastination to proactivity

26 Mar 2026

Contributed by Lukas

In this, the final episode in our mini-series on procrastination, Richard is joined by fellow psychologist Dr. Joe Gray for a conversation about workp...

Ep 207: Tackling your procrastination habit

19 Mar 2026

Contributed by Lukas

Last time, we explored procrastination, its origins and how it impacts our wellbeing, productivity and relationships. In this second part of our three...

Ep 206: Your secret procrastination habit

12 Mar 2026

Contributed by Lukas

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 ...

Ep 205: It's not just 'bouncing back'!

26 Feb 2026

Contributed by Lukas

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...

Ep 204: Resilience - it's not the answer to everything!

12 Feb 2026

Contributed by Lukas

The topic of the month over on WorkLifeSpark, our online personal development community, is resilience. So for the next couple of episodes, we're goin...

Ep 203: It's never too late for a fresh start

29 Jan 2026

Contributed by Lukas

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 ab...

Ep 202: Culture isn't a Pinterest board!

15 Jan 2026

Contributed by Lukas

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,...

Ep 201: Wrapping up for a fresh start

22 Dec 2025

Contributed by Lukas

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 unhelp...

Ep 200: I'm still here!

15 Dec 2025

Contributed by Lukas

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...

Ep 199: Coping for leaders

03 Dec 2025

Contributed by Lukas

Richard is once again joined by fellow psychologist Ross McIntosh to discuss the importance of coping with difficulties and setbacks - especially when...

Ep 198: Self-care for leaders (and everyone else!)

13 Nov 2025

Contributed by Lukas

In this episode, Richard is joined by colleague and fellow psychologist Ross McIntosh for a discussion about the importance of self-care for leaders. ...

Ep 197: The Intercultural Aspects of Leadership

30 Oct 2025

Contributed by Lukas

In this episode, Richard is joined by Dr. Austin Tay, a chartered psychologist with significant experience of working across cultures in the fields o...

Ep 196: The role of coaching in leadership development

15 Oct 2025

Contributed by Lukas

This episode focuses on the important role that good quality coaching can play as part of structured leadership development. As part of a leadership p...

Ep 195: How to maintain a focus on your development

01 Oct 2025

Contributed by Lukas

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 p...

Ep 194: How to get the most from your leadership development programme

17 Sep 2025

Contributed by Lukas

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 i...

Ep 193: Taking my own medicine

20 Aug 2025

Contributed by Lukas

After quite a few weeks focusing on self-care and coping - as topics for leaders - I realised I was at risk of neglecting my own self-care and planned...

Ep 192: Threats to leaders' wellbeing

13 Aug 2025

Contributed by Lukas

In this episode, I take a look at some of the ways leaders' wellbeing is challenged. Stressors from the role of leadership, the culture of the organis...

Ep 191: When leadership development goes wrong

30 Jul 2025

Contributed by Lukas

In this episode, as part of our Sustainable Leadership series, Richard explores some of the many ways that leadership development activities can fail...

Ep 190: Burnout - recognition and recovery

16 Jul 2025

Contributed by Lukas

This is the second part of Richard's two-part interview with Dr. Richard Duggins, all about his work in treating burnout. You can find the first part ...

Ep 189: Burnout - signs and symptoms with Dr. Richard Duggins

02 Jul 2025

Contributed by Lukas

In this episode of our 'Sustainable Leadership' series, we explore the antithesis of sustainable work: professional burnout.  Richard is joined by Dr...

Ep 188: Why leaders need to be emotionally literate

18 Jun 2025

Contributed by Lukas

This episode of the podcast is based on a webinar we recently ran on the topic of emotional literacy. In this session, Dr. Richard MacKinnon and Ross ...

Ep 187: Leadership and mental health

05 Jun 2025

Contributed by Lukas

Welcome to another episode of My Pocket Psych, which is part of our ongoing 'Sustainable Leadership' series. In this episode, Richard is joined by cli...

Ep 186: Why leaders need to be psychologically flexible.

22 May 2025

Contributed by Lukas

Continuing our theme of the importance of Sustainable Leadership, this episode is a little bit different.  Earlier this month, I facilitated a webin...

Ep 185: What is 'Sustainable Leadership'?

08 May 2025

Contributed by Lukas

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 le...

Ep 184: Wellbeing - have you tried doing...less?

16 Apr 2025

Contributed by Lukas

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 wellbein...

Ep 183: Wellbeing is about moving towards what matters

02 Apr 2025

Contributed by Lukas

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.  Th...

Ep 182: Dealing with challenges at work using Psychological Flexibility

20 Mar 2025

Contributed by Lukas

I recently spoke at the Health and Wellbeing at Work conference in Birmingham on supporting employees to overcome challenges and setbacks. On the back...

Ep 181: Wellbeing - it starts with values

06 Mar 2025

Contributed by Lukas

In this episode, we look at why it's so important to be clear on our values when making changes to improve our wellbeing.  Values help us make authen...

Ep 180: So you want to make a change?

20 Feb 2025

Contributed by Lukas

Change is at the very heart of the work that I do with my clients. Changing behaviour, changing attitudes. Changing in response to changes in the envi...

Ep 179: What have I seen you in?

06 Feb 2025

Contributed by Lukas

And now for something completely different! Richard is joined by coach and actor, Lena Kaur for a discussion about coaching actors.  We try to keep o...

Ep 178: Wellbeing - Is 'new' always better?

23 Jan 2025

Contributed by Lukas

In another of our 'Thriving at Work' episodes, Richard is joined by fellow workplace psychologist  Jane Stewart. They look at some of the challenges ...

Ep 177: Avoiding burnout

10 Jan 2025

Contributed by Lukas

In this episode in our 'Thriving at Work' series, Richard is joined by Hazel Anderson-Turner for a discussion all about burnout. Hazel describes what ...

Ep 176: Workplace wellbeing - the power of difficult questions

12 Dec 2024

Contributed by Lukas

What does it mean to be evidence-based when it comes to wellbeing at work? How do we know what works when it comes to wellbeing interventions? And doe...

Ep 175: Leadership, identity and thriving

05 Dec 2024

Contributed by Lukas

We continue our 'Thriving at Work' series with a look at leadership and leaders. Richard is joined by Leadership Development expert and executive coac...

Ep 174: Sleep, wellbeing and... thriving?

28 Nov 2024

Contributed by Lukas

In this episode, another in the Thriving at Work series, we take a look at how sleep contibutes to our wellbeing and performance at work and ask: can ...

Ep 173: Are you having any fun?

14 Nov 2024

Contributed by Lukas

After a few 'heavy' episodes, it's time to turn to the lighter side of the workplace. Richard is joined by Dr. Mike Rucker for a discussion all about ...

Ep 172: Re-thinking self-care

31 Oct 2024

Contributed by Lukas

In this latest episode of our 'Thriving at Work' series, Richard takes a fresh look at the concept of self-care. While it may conjure up images of bub...

Ep 171 - Ostracism at work

10 Oct 2024

Contributed by Lukas

In this episode, which is part of our Thriving at Work series, Richard is joined by two experts in ostracism at work, to discuss what it is, how it im...

Ep 170: Thriving with Psychological Flexibility

02 Oct 2024

Contributed by Lukas

In this episode, Richard is joined once again by Ross McIntosh for a discussion about how increasing our psychological flexibility can improve our wel...

Ep 169: Chronic Health Conditions at Work

26 Sep 2024

Contributed by Lukas

In this episode, part of our Thriving at Work initiative, Richard is joined by Dr. Rachael Skews for a discussion about employees with chronic health ...

Ep 168: Menopause at work

11 Sep 2024

Contributed by Lukas

In this episode of the podcast, the first in our new 'Thriving at Work series, Richard is joined by menopause researcher Kara Daly for a discussion ab...

Ep 167: Remembering to remember

28 Aug 2024

Contributed by Lukas

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

Ep 166: Time for a break!

14 Aug 2024

Contributed by Lukas

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...

Ep 165: Psychological Flexibility - series finale, feedback and questions

01 Aug 2024

Contributed by Lukas

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 ...

Ep 164: A flexible self-concept

17 Jul 2024

Contributed by Lukas

In this, the latest episode in our series on Psychological Flexibility, Richard is one again joined by fellow psychologist Ross McIntosh. They explore...

Ep 163: Culture cracks!

04 Jul 2024

Contributed by Lukas

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

Ep 162: Coaching Psychology - Theory, Practice and Bots!

21 Jun 2024

Contributed by Lukas

In this episode, Richard is joined by friend of the podcast Dr. Rachael Skews. They discuss a recent coaching psychology conference they both presente...

Ep 161: Acceptance

29 May 2024

Contributed by Lukas

In this episode, Richard and Ross take a look at another important skill for increasing our psychological flexibility: acceptance. This doesn't mean a...

Ep 160: Committed action

17 May 2024

Contributed by Lukas

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 ...

Ep 159: Clarity of values

03 May 2024

Contributed by Lukas

In this video, we continue our series focused on the skills that boost our Psychological Flexibility. This time round, Richard and Ross discuss the be...

Ep 158: Cognitive Defusion

18 Apr 2024

Contributed by Lukas

This is the third part in our series exploring Psychological Flexibility. Richard and Ross look at the skill called 'Cognititve Defusion', where we le...

Ep 157: Present moment awareness

05 Apr 2024

Contributed by Lukas

In this second part of our series on how to develop your psychological flexibility, we look at the importance of being in the present moment, and mini...

Ep 156: Psychological Inflexibility

22 Mar 2024

Contributed by Lukas

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 ...

Ep 155: Pitfalls to avoid when it comes to values

07 Mar 2024

Contributed by Lukas

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...

Ep 154: Navigating deadlines

22 Feb 2024

Contributed by Lukas

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 o...

Ep 153: Why can't I stick to my habits?

08 Feb 2024

Contributed by Lukas

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 d...

Ep 152 - The dark side of goals

25 Jan 2024

Contributed by Lukas

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. ...

Are you considering coaching for 2024?

16 Jan 2024

Contributed by Lukas

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 in...

Ep 151: Authentic leadership with Ross McIntosh

20 Dec 2023

Contributed by Lukas

In this episode, Richard is joined by fellow podcaster and expert in ACT, Ross McIntosh, for a discussion about leadership at work. Ross is the host o...

Ep 150: Learning from the year gone by

06 Dec 2023

Contributed by Lukas

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 makin...

Ep 149: Mistakes to avoid when introducing coaching

24 Nov 2023

Contributed by Lukas

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

Ep 148: "Do you practice what you preach?"

01 Nov 2023

Contributed by Lukas

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 pre...

Ep 147: How does coaching differ from therapy?

25 Oct 2023

Contributed by Lukas

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 imagi...

Announcement: Free coaching webinar

17 Oct 2023

Contributed by Lukas

Richard here, to remind you of an upcoming free event that may interest you. If you're considering coaching for yourself, or thinking about introducin...

Ep 146: What should I do in between coaching sessions?

11 Oct 2023

Contributed by Lukas

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.  S...

Ep 145: What is a coaching psychologist?

29 Sep 2023

Contributed by Lukas

In this episode, Richard explores what a coaching psycholoigist is and some of the differences between this and other specialisms within the professio...

Ep 144: Can you take a personal retreat?

13 Sep 2023

Contributed by Lukas

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'...

Ep 143: Calendars - the map is not the territory

30 Aug 2023

Contributed by Lukas

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,...

Ep 142: Beating your procrastination habit

16 Aug 2023

Contributed by Lukas

Following on from our last episode, where we took a fresh look at the roots of procrastination, this time we look at some simple ways you can replace ...

Ep 141: The stories you tell yourself when you procrastinate

04 Aug 2023

Contributed by Lukas

Richard explores some of the stories we tell ourselves when we decide to procrastinate. The unhelpful, irrational stories that help us avoid some form...

Ep 140: Journalling and self-awareness with Dr. Amy Redmond

21 Jul 2023

Contributed by Lukas

In this episode, we continue our focus on self-awareness and look at the power of journalling. Richard is joined by fellow psychologist Dr. Amy Redmon...

Ep 139: How to build your self-awareness

28 Jun 2023

Contributed by Lukas

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 ...

Ep 138: Self-awareness: what is it, and why is it so difficult?

21 Jun 2023

Contributed by Lukas

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 o...

Ep 137: Having 'difficult' conversations

08 Jun 2023

Contributed by Lukas

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 no...

Ep 136: Exploring values and goals

17 May 2023

Contributed by Lukas

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 ...

Ep 135: Connect & Thrive

04 May 2023

Contributed by Lukas

In this episode, Richard is joined by Dr. Sarah Wright, for a discussion about workplace loneliness. Sarah is an expert in workplace loneliness and in...

Ep 134: Are you contributing to your own sense of overwhelm?

20 Apr 2023

Contributed by Lukas

In this episode, Richard explores some of the many ways we can contribute to our own sense of overwhelm. We'll all feel overwhelmed with the stuff lif...

Ep133: A routine is a process, not a prison

13 Apr 2023

Contributed by Lukas

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 wan...

Ep 132: A focus on what matters - with Dr. Matthew Brown

31 Mar 2023

Contributed by Lukas

In this episode, Richard is joined by clinical psychologist Dr. Matthew Brown. Matt outlines how he brings the principles of ACT (Acceptance and Commi...

Ep 131: Busting some coaching myths

17 Mar 2023

Contributed by Lukas

In this episode, Richard and Pilar discuss some very common myths and misconceptions about coaching.  Coaching is just about goals, right? And it's j...

Ep 130: ACT in practice with Rachael Skews

02 Mar 2023

Contributed by Lukas

Welcome to another episode of 'My Pocket Psych', where Richard is joined by Dr. Rachael Skews. Rachael has just joined the WorkLifePsych team and disc...

Ep 129: Change for 2023: It's not too late

23 Feb 2023

Contributed by Lukas

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 compas...

Ep 128: Avoiding derailment, with Lucie Ilbury

09 Feb 2023

Contributed by Lukas

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

Ep 127: Are you Planning, Predicting or Playwriting?

25 Jan 2023

Contributed by Lukas

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 d...

Ep 126: First Steps in Mindfulness

11 Jan 2023

Contributed by Lukas

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 pr...

Ep 125: Preparing for the year ahead

14 Dec 2022

Contributed by Lukas

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 t...

Ep 124: Zombie tasks

23 Nov 2022

Contributed by Lukas

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, jus...

Ep 123: Reflections on my four-day week

09 Nov 2022

Contributed by Lukas

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 h...

Ep 122: Why you're not reaching your goals

02 Nov 2022

Contributed by Lukas

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 thro...

Ep 121: Community Plus

15 Oct 2022

Contributed by Lukas

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

Ep 120: Putting PERMA into practice with Dr. Lyn Lanka

30 Sep 2022

Contributed by Lukas

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. Toge...

Ep 119: Are you sabotaging your sleep?

02 Sep 2022

Contributed by Lukas

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, i...

Ep 118: Your productivity toolkit

01 Sep 2022

Contributed by Lukas

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...

Ep 117: The importance of rest

09 Aug 2022

Contributed by Lukas

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 ...

Ep 116: What's in your in-box?

28 Jul 2022

Contributed by Lukas

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

Ep 115: Personal Knowledge Management

14 Jul 2022

Contributed by Lukas

Welcome to episode 115, where we take an introductory look at the concept of Personal Knowledge Management. This concept has evolved in response to th...