My Pocket Psych

Hosted by Dr. Richard A. MacKinnon

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100

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Jun 2026

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About the show

My Pocket Psych is all about the psychology of the workplace. Each episode, we'll examine the world of work and explore a topic through the lens of psychology. Wellbeing, productivity, careers, relationship management. We'll aim to give listeners tips to help improve their experience of work - moving from surviving to thriving! My Pocket Psych is brought to you by WorkLifePsych Ltd and hosted by Dr. Richard MacKinnon, a Chartered Psychologist and coach.

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60 recent

June 10, 2026Episode 21618 min

Ep 216: Self-care - the power of less

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 benefit. Which is the opposite of what we're trying to achieve! Instead, I challenge my clients to identify tasks, responsibilities and events that they can delete, reschedule or step back from. By removing things from our combined workload, we give ourselves space to take a breath. This pause allows us to see things slightly differently and be a little more intentional about how we navigate our remaining commitments. I share some simple examples of how you can bring 'the power of less' to life. Hopefully these serve as an inspiration. Remember, self-care is most helpfully thought of as anything we do intentionally to improve our situation. Sometimes, doing less is a great first step in this direction. Get in touch with your thoughts and questions - you can email me 'podcast at worklifepsych dot com' - or join the conversation over at WorkLifeSpark. There's a sign-up link below. As always, thanks for listening! Resources for this episode 'Pause and Reflect' course details and sign-up - https://www.worklifepsych.com/PauseAndReflect WorkLifeSpark sign-up - https://www.worklifespark.com/sign-up Self-care: what is it and why does it matter? https://www.worklifepsych.com/self-care-what-is-it-and-why-does-it-matter/ Self-care: 5 mistakes to avoid - https://www.worklifepsych.com/self-care-5-mistakes-to-avoid/ Self-care: an intentional approach - https://www.worklifepsych.com/self-care-an-intentional-approach/ Upcoming masterclass on Self-compassion - https://www.eventbrite.co.uk/e/1990550352689?aff=oddtdtcreator

June 3, 2026Episode 21515 min

Ep 215: You are not your task list

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 it with our self-worth and productivity. We need to ensure we construct a task list intentionally and realistically. Understanding that we are far more than the number of items we've managed to check off on a given day. Hence this episode's title: You are not your task list. Get in touch with your questions by emailing 'podcast at WorkLifePsych dot com'. And, as always, thanks for listening! Resources for this episode Ep 213: The right tool for the right job - https://www.worklifepsych.com/podcast/213/ Ep 214: Does your schedule reflect what matters? https://www.worklifepsych.com/podcast/214/ Sign up for WorkLifeSpark today! https://www.worklifespark.com/sign-up Find out more about 'Pause and Reflect' https://www.worklifepsych.com/PauseAndReflect Ep 164: A flexible self-concept - https://www.worklifepsych.com/podcast/164/

May 20, 2026Episode 21414 min

Ep 214: Does your calendar reflect what matters?

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 manage various commitments. In this episode, I make the distinction between the commitments we make to others and the commitments we make to ourselves. Our calendars work best when they reflect how we want to invest our time in priorities and the activities that really matter. The alternative is the overwhelm of a full calendar and a task list that almost feels like a second job. As always, please get in touch with your questions and feedback. You can email 'podcast at worklifepsych dot com' or join the conversation over at WorkLifeSpark, our online personal development community. Thanks for listening! Resources for this episode Ep 213: The right tools for the job - https://www.worklifepsych.com/podcast/213/ Your calendar: the map is not the territory - https://www.worklifepsych.com/your-calendar-the-map-is-not-the-territory/ Join WorkLifeSpark - https://www.worklifespark.com/sign-up

May 14, 2026Episode 21323 min

Ep 213: The right tool for the job

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 their commitments. And just like all tools, we need to learn how to use these properly, avoid switching to the 'latest fad', and match the tool to the task at hand. Get in touch with your thoughts and questions, examples of your own productivity toolkit, and to share your tips for getting the most from these valuable tools. Email us at 'podcast at WorkLifePsych dot com' or join WorkLifeSpark and join the conversation there. As ever, thanks for listening! Resources for this episode Join our conversation about productivity on WorkLifeSpark and watch the recording of this month's Learn at Lunch: https://www.worklifespark.com/sign-up Blog post - How to choose a task management app: https://www.worklifepsych.com/how-to-choose-a-task-management-app/ Blost post - Personal knowledge management: Getting organised with PARA https://www.worklifepsych.com/para/

April 29, 2026Episode 21241 min

Ep 212: Connection and disconnection in remote teams

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 their work set-up. They flag the importance of job design, intentional communication, and the latitude individual employees have to make their remote working day work for them. How do you and your colleagues navigate the remote work challenge? Have you been summoned back to the office? How do you make remote work into something that works for you? Let us know via email (podcast at worklifepsych dot com) or by joining WorkLife Spark and joining the conversation there. As always, thanks for listening! Resources for this episode Connect and Thrive: the guide from WorkLifePsych to help combat loneliness and disconnection at work Buy Connection and Disconnection in Remote teams from the Virtual not Distant website Join WorkLifeSpark to keep the conversation going! About our guests Pilar Orti After many years of teaching, training and collaborating with others, Pilar has finally settled down to a more solitary (but not lonely!) way of working, focusing on her work as a writer, voiceover and mat Pilates teacher. She's currently putting the finishing touches to 'All the World's a Workplace', a personal commentary on how remote work affects us emotionally and cognitively (to be published this Autumn 2026 by Blue Goat Books). She's already started laying down the foundations of her next book, which is leading her down memory lane as she discovers the origin of popular Spanish phrases. Pilar still hosts the 21st Century Work Life podcast, and is the voice of GoJetters' Xuli. The Connection and Disconnection in Remote Teams, in ebook and paperback format, can be purchased from online retailers. You can also buy the ebook directly from www.virtualnotdistant.com/books Bree Caggiati Bree Caggiati is the co-author of Connection and Disconnection in Remote Teams. She lives in Melbourne, Australia where she works as a journalist. She writes for Asiafruit Magazine and Produce Plus Magazine and has been published in Broadsheet, The Herald Sun, Silverkris and Escape Australia, among others. She has previously worked in marketing and brand journalism in the HR Tech sector, where she supported both companies and individual executives to become thought leaders in the future of work space. During this time, Bree hosted the Connection and Disconnection in Remote Teams podcast season on Virtual not Distant's 21st Century Work Life podcast.

April 15, 2026Episode 21131 min

Ep 211: Reflecting, on a continuum

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 and events. Don't forget, I'll be facilitating a masterclass on how to make reflection a habit on April 29th, and you can find out more and reserve your place via the link in the resources below. Thanks for listening! Resources for this episode Find out more and register for this month's masterclass on reflection: https://www.eventbrite.co.uk/e/1986208577322?aff=oddtdtcreator Join WorkLifeSpark, our online personal development community: https://www.worklifespark.com/sign-up Ep 207 - Tackling your procrastination habit: https://www.worklifepsych.com/podcast/207/ Beating your procrastination: A psychological approach that actually works - https://www.worklifepsych.com/beating-your-procrastination-a-psychological-approach-that-actually-works/

April 8, 2026Episode 21017 min

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

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 at how to request feedback from others, how to deal with the emotions we feel when we receive it, and how to make sense of what we receive. As always, thanks for listening! Resources for this episode You can join our personal development community WorkLifeSpark here: https://www.worklifespark.com/sign-up You can find out more about this month's Masterclass all about personal reflection and self-awareness here: https://www.eventbrite.co.uk/e/1986208577322?aff=oddtdtcreator Check out the last episode, where we set the scene for reflection and self-awareness: https://www.worklifepsych.com/podcast/209 Find out more about our Coach on Tap solution here: https://www.worklifepsych.com/coachontap/

April 1, 2026Episode 20923 min

Ep 209: Making time for reflection

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 insights into action. And don't forget about this month's masterclass on reflection, where you'll learn how to structure your reflection, ensure you have a accessible record of your experiences, and know how to turn your experiences into helpful, workable actions. You can sign up via the link below. In the next episode, we'll look at how to use feedback to support our reflection and growth - especially when the feedback isn't exactly what we'd like to hear! For now, thanks for listening! Resources for this episode Register for this month's masterclass on developing a reflective practice Join our online personal development community: https://www.worklifespark.com/sign-up Find out more about the Kolb Learning Cycle

March 26, 2026Episode 20841 min

Ep 208: From procrastination to proactivity

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 author of 'Powering workplace productivity: How to create future-focused, change-oriented culture' and simply illustrates the ingredients of proactivity and its benefits for employees and employers. Let us know what you think about the concept and how to bring it to life. Email us at 'podcast at worklifepsych dot com' or come and joi the online conversation over at WorkLifeSpark. Thanks for listening! Resources for this episode Ep 206 - Your secret procrastination habit: https://www.worklifepsych.com/podcast/206/ Ep 207 - Tackling your procrastination habit: https://www.worklifepsych.com/podcast/207/ Discover more about Joe's work and explore resources to build a more proactive, high-performing workplace at poweringproactivity.com or connect with her on LinkedIn: www.linkedin.com/in/joannegray-theprogresslab/ Join WorkLifeSpark here: https://www.worklifespark.com/sign-up

March 19, 2026Episode 20717 min

Ep 207: Tackling your procrastination habit

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 procrastination. In the next episode, we'll be joined by Dr. Joe Gray for a conversation all about how to turn our procrastination into proactivity at work, and in life more generally. Resources for this episode Joined WorkLifeSpark, our online personal development community: https://www.worklifespark.com/sign-up Learn more about procrastination in our previous episode: https://www.worklifepsych.com/podcast/206 Explore some of the 'advantages' of procrastination: https://www.worklifepsych.com/the-advantages-of-procrastination/