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/   

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 habit to change.  We are more likely to procrastinate when our work systems fail to give us clarity on what needs to be done, or when we focus on avoiding the psychological discomfort associated with the task. Or a combination of the two!  In the next episode, we'll look at how to beat our procrastination habit.  Resources for this episode Video: Procrastination - the stories we tell ourselves: https://youtu.be/oxiuc4Po8kE  The 'advantages' of procrastination: https://www.worklifepsych.com/the-advantages-of-procrastination/  Ep 154: Navigating deadlines - https://www.worklifepsych.com/podcast/154/ 

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 responses and interpersonal difficulties.  Instead. we can benefit from viewing resilience as something inherently flexible, a way of responding to dificculty that is based on our context, and one that allows us to pause or even give up completely - if that's what's helpful.  Let us know what you think about resilience and how you maintain a helpful focus on your own resilience. Email your thoughts to 'podcast at worklifepsych dot com' or join WorkLifeSpark and join the conversation there!  Thanks for listening!  Resources for this episode Ep 204: Resilience: it's not the answer to everything - https://www.worklifepsych.com/podcast/204/  Ep 198: Self-care for leaders (and everyone else!) - https://www.worklifepsych.com/podcast/198/  Ep 199: Coping for leaders - https://www.worklifepsych.com/podcast/199/  Resilience - when all you have is a hammer: https://www.worklifepsych.com/resilience-when-all-you-have-is-a-hammer/ 

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 "you need to be resilient to work here" is the pervading message, what does this do to employee behaviour, performance and wellbeing? What message does it send out to prospective employees? And what behaviours will be accepted in the name of 'resilience'? In the next episode, we'll look at the employee perspective and explain why often, resilience just isn't enough.  Thanks for listening! Resources for this episode Self-care: what is it and why does it matter? https://www.worklifepsych.com/self-care-what-is-it-and-why-does-it-matter/ Resilience: when all you have is a hammer https://www.worklifepsych.com/resilience-when-all-you-have-is-a-hammer/  Resilience: prevention is better than cure https://www.worklifepsych.com/resilience-prevention-is-better-than-cure/  Ep 043: You don't have to be resilient to work here - but it helps!  https://www.worklifepsych.com/podcast/ep-043-you-dont-have-to-be-resilient-to-work-here-but-it-helps/  Our working definition of resilience comes from Michael Neenan's book, which you can find here: https://www.routledge.com/Developing-Resilience-A-Cognitive-Behavioural-Approach/Neenan/p/book/9780415792912  Don't forget, you can continue the conversation on WorkLifeSpark and join for free today: https://www.worklifespark.com/sign-up 

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 for how you can Reflect, Recalibrate and be Realistic about your planned changes and then leverage the 'fresh start' effect. "Fresh starts increase your motivation to change because they give you either a real clean slate or the impression of one..." - 'How to Change' by Katy Milkman I also explore some other simple behaviour change principles you can put into practice to make your attempts at change more likely to stick. And remember: there's no law that says you have to make personal changes in January - or at all. Don't feel pressurised to jump on the change bandwagon if things are going well or if this time of year just doesn't work for you. Thanks for listening! Resources for this episode 'How to change' by Katy Milkman - https://www.katymilkman.com/book  You can sign up for our online personal development community WorkLifeSpark here: https://www.worklifespark.com/sign-up

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 key topic. Drop us an email "podcast at worklifepsych dot com" or join us for online discussion on WorkLifeSpark, our personal development community. It's free to join.  As ever, thanks for listening! Resources for this episode Find out more about Kara here: https://www.linkedin.com/in/kara-lee-daly/ Learn about Sustainable Leadership here: https://www.worklifepsych.com/sustainableleadership   You can join our online community for free here: https://www.worklifespark.com/sign-up  Check out our previous episode all about Menopause at work: https://www.worklifepsych.com/podcast/168/ 

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 hope you get a chance to engage in whatever traditions bring you a sense of meaning and purpose, and really importantly, get a chance to relax and enjoy yourself. I'll be back in touch in 2026, but until then, I wish you an excellent holiday. Thanks for listening!  Resources mentioned in this episode The WorkLifePsych Newsletter - https://www.worklifepsych.news  The People Soup podcast by Ross McIntosh - https://rossmcintosh.co.uk/people-soup/  Episode 200 - https://www.worklifepsych.com/podcast  Join our online personal development community, WorkLifeSpark - https://www.worklifespark.com/sign-up  Find out more about our January masterclass - Fresh starts in Wellbeing https://www.eventbrite.co.uk/e/fresh-starts-in-wellbeing-tickets-1687257284959?aff=oddtdtcreator 

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.  The show wouldn't exist without its listeners. So a massive thank you to everyone who's ever given the show a chance. Huge thanks to everyone who has ever written in with feedback, questions and ideas. And, of course, thanks to the many guests and contributors who shared their time and expertise over the last eight years. Thanks also to Ross for being a fantastic host and interviewer.  To make the next 200 episodes even better, feel free to get in touch with your feedback and suggestions. Email us at 'podcast at worklifepsych dot com'.  Finally - a link to the song that lends its title to this episode: 'I'm still here' performed by the legendary Elaine Stritch.  Resources mentioned in this episode Ep 182: Dealing with workplace challenges using psychological flexibility - https://www.worklifepsych.com/podcast/182/  Ep 102: Building psychological safety - https://www.worklifepsych.com/podcast/102/  Ep 156: Psychological inflexibility - https://www.worklifepsych.com/podcast/156/  Ep168: Menopause at work with Kara Daly - https://www.worklifepsych.com/podcast/168/  WorkLifeSpark - https://www.worklifespark.com/sign-up 

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 and present some simple and accessible alternatives.  Thanks for listening! And we hope you'll join us for the livestream of our 200th episode on Monday 8th December at 4pm UK time. Join our Zoom call via https://www.mypocketpsych.com/200 You'll be able to pose your questions, share your feedback and anything else you'd like. We'd love to see you there. And if you can't make it, feel free to send in your questions and comments in advance. Just email us 'podcast at worklifepsych dot com'.  Resources for this episode: Ep 198: Self-care for leaders - https://www.worklifepsych.com/podcast/198 Ep 189: Burnout – signs and symptoms - https://www.worklifepsych.com/podcast/189  Ep 190: Burnout – recognition and recovery - https://www.worklifepsych.com/podcast/190  Find out more about sustainable leadership here: https://www.worklifepsych.com/sustainableleadership  Find out about our approach to wellbeing at work here: https://www.worklifepsych.com/wellbeing 

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 leadership effectiveness, why it's so hard to consider our future selves, and how self-care is different to coping. Join us for our next episode, when we'll build on these concepts and explain how to construct your very own coping toolkit.  Thanks for listening! Resources for this episode Find out more about Sustainable leadership here: https://www.worklifepsych.com/SustainableLeadership Join our online personal development community WorkLifeSpark✨ here: https://www.worklifespark.com/join-us  Paper on decision-making and lifestyle illnesses: https://www.researchgate.net/publication/350546158_Why_We_Are_Not_Acting_to_Save_Ourselves_ACT_Health_and_Culture  'Your Future Self' by Hal Hershfield: https://www.halhershfield.com/yourfutureself