My Pocket Psych

Hosted by Dr. Richard A. MacKinnon

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100

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Aug 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

August 5, 2026Episode 22143 min

Ep 221: Sleep and rest - they're not optional!

In this episode, Richard is joined again by Dr Fiona Jane Meechin to tackle a topic that underpins everything else in workplace wellbeing: sleep. They make the case that sleep isn't just one wellbeing habit among many. Rather, it's the foundation that determines whether everything else we do for our health and performance actually pays off. The conversation covers why consistently short sleep is linked to serious physical and mental health risks (including a measurable rise in early mortality), and why sleep has something of an "image problem" — its benefits are invisible, unlike a healthy lunch or a gym session, which makes it easy to deprioritise. Richard and Fiona also explore the connection between self-compassion and rest, discussing how a reluctance to rest often reflects a belief that rest has to be earned rather than treated as a basic requirement. They close with a practical, low-effort toolkit for better sleep - covering daylight exposure, caffeine and alcohol timing, evening wind-down routines, bedroom environment, and the case for treating naps and rest as a strategic tool rather than a guilty indulgence. Please get in touch with your questions about sleep, wellbeing and performance. Email via 'podcast at worklifepsych dot com' or join the conversation over on WorkLifeSpark, our personal development community. Thanks for listening - and thanks to Fiona for her expertise. Resources for this episode Ep 218: Self-compassion with Dr. Fiona Jane Meechan: https://www.worklifepsych.com/podcast/218 Get in touch with Fiona on LinkedIn: https://www.linkedin.com/in/fionajanemeechan/ Find out about our approach to wellbeing: https://www.worklifepsych.com/wellbeing Check out Matt Walker's book 'Why we sleep': https://www.penguin.co.uk/books/295665/why-we-sleep-by-walker-matthew/9780141983769 Sign up to WorkLifeSpark for free today: https://www.worklifespark.com/sign-up

July 29, 2026Episode 22020 min

Ep 220: Navigating change with compassion

In this episode, I look at how self-compassion can help us navigate organisational change - one of the most common, and often most difficult, experiences we face at work. I start with a quick recap of what self-compassion actually is (and isn't): mindful awareness of our difficulties, a sense of common humanity, and genuine self-kindness — not softness, not lowered standards, and definitely not "keep calm and carry on." I explore why change tends to feel threatening, even when it's handled well and how some of our typical responses can quietly undermine us during change, and how they can tip into unsustainable coping strategies. Then I turn to how self-compassion helps: acknowledging our distress honestly, connecting with others rather than pulling away, and taking intentional, kind action to support ourselves through the process. I also bring in Martin Seligman's model of pessimism (personal, permanent, pervasive) and make the case for real optimism — not denial, but a mature belief in our own ability to navigate what's ahead. I close by connecting self-compassion to how leaders show up for others during change, including the risks of toxic positivity and unhelpful labelling. You can always get in touch with your questions and comments - it's great to hear from listeners! Email at via '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 218: Self-compassion with Dr. Fiona Jane Meechan Ep 219: Comparison or compassion? Self-compassion: the missing ingredient: https://www.worklifepsych.com/self-compassion-the-missing-ingredient / Join WorkLifeSpark today!

July 15, 2026Episode 21919 min

Ep 219: Comparison or compassion?

In this episode, I explore why we compare ourselves to others at work, and what to do when those comparisons leave us feeling worse rather than better. I unpack the evolutionary roots of social comparison, why comparing ourselves to people we don't know well (rather than those close to us) tends to be the most damaging, and how these comparisons can spiral into rumination, pull us out of the present moment, and quietly shape our self-concept over time. Drawing on my coaching work, I share four practical responses: noticing when you're making a comparison, learning to see it as just a passing thought ( cognitive defusion ), getting curious about where it's really coming from, and staying mindfully aware of how it affects your feelings and behaviour. I also revisit self-compassion as a way of responding to comparison with kindness rather than judgement. I close the episode by distinguishing unhelpful comparisons from useful ones- spotting a role model, and comparing yourself to your own past self as a way of tracking meaningful progress. Let me know if you have any follow-up questions or comments - email me at 'podcast at worklifepsych dot com' or join the conversation over on WorkLifeSpark , our online personal development community. Thanks for listening! Resources for this episode Ep 218 - Self-compassion with Dr. Fiona Jane Meechan Self-compassion: the missing ingredient - https://www.worklifepsych.com/self-compassion-the-missing-ingredient / Sign up for WorkLifeSpark today

July 8, 2026Episode 21844 min

Ep 218: Self-compassion with Dr. Fiona Jane Meechan

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 wellbeing. This includes social connection, sleep, movement and self-talk. They bust some myths and misunderstandings about self-compassion and explain the contributions it makes to wellbeing and performance at work. Please get in touch with any questions about the topic - either via email (podcast at worklifepsych dot com) or on WorkLifeSpark . As always, thanks for listening! About our guest Fiona helps ethical leaders to improve wellbeing and performance in their businesses. Fiona has a passion for compassion, and knows that the compassion process starts with looking after you! Fiona has always been drawn to making life better for people. Her first love was criminology and she worked in public services for 16 years, focusing on improving community health, wellbeing and safety. Then through having to deal with badly behaved bosses in work, Fiona realised that what we ultimately need to improve is compassionate and competent leadership at all levels, because when we do that, there is a real ripple effect, and life becomes better for everyone. So for the past 12 years she has taught leadership at Alliance Manchester Business School, and worked on a national level to improve wellbeing and leadership in policing. Fiona also runs her own leadership and team development practice and supports people across the public and private sectors. She knows that compassionate leadership starts with self-compassion, and that's why we're chatting today. Resources for this episode Sign up for WorkLifeSpark today: https://www.worklifespark.com/sign-up Sign up for our upcoming masterclass on self-compassion: https://www.eventbrite.co.uk/e/1990550352689?aff=oddtdtcreator Frazzled to Focused in 5 mins a day - Calm your mind and improve your leadership: oaktreepersonaldevelopment.com/calmyourmind Compassion at Work Toolkit and other research on compassionate leadership: https://www.researchgate.net/profile/Fiona-Meechan Connect with Fiona on LinkedIn: https://www.linkedin.com/in/fionajanemeechan/

June 24, 2026Episode 21722 min

Ep 217: Self-care - it's not what you think

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 of life. I argue that self-care is best understood as anything done intentionally to improve your situation, and that this broader definition opens up far more practical, everyday possibilities than most people realise. To help inspire you, I also share a simple set of principles to help identify simple, meaningful ways to look after yourself, however busy life gets. Please get in touch with your questions about self-care. You can email me at 'podcast at worklifepsych dot com' or join the conversation on WorkLifeSpark. As always, thanks for listening. Resources for this episode Ep 126 - Self-care: The power of less https://www.worklifepsych.com/podcast/216/ 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/ Join WorkLifeSpark, our online personal development community: https://www.worklifespark.com/sign-up

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.