My Pocket Psych

In this episode, we turn our attention to the topic of thoughts, thinking and how we interact with all the stuff our own mind creates for us. 
While the human mind is definitely a wonderful thing, some of the thoughts (including images, predictions, memories) it provides us can be unpleasant to experience. They can lead to worry, distraction, and unhappiness over time. And unlike all the fridges, cars and computers you've ever bought, we don't receive an owner's manual for the mind at birth. If anything, we pick up lots of unhelpful thinking habits as we grow up! Not to mention buying in to common misconceptions about thoughts and the mind in general. 
What's the alternative? One approach is to get some helpful distance from the thoughts, by seeing them as simply thoughts. We can also use metaphors and imagery to simplify our relationship with mental experiences. When practiced consistently, we call this 'cognitive defusion'. 
Next time, we'll look at a really common manifestation of unhelpful thoughts - something psychologists refer to as Imposter Phenomenon. Until then get in touch with your comments, feedback and ideas. It's always great to hear from listeners. Email 'podcast at WorkLifePsych dot com' or join the conversation over on WorkLifeSpark. 
Thanks for listening! 
Resources for this episode
Learn more about Psychological Flexibility, which is supported by Defusion: https://www.worklifepsych.com/solution/wellbeing/psychological-flexibility/ 
Learn more about Cognitive Defusion in this previous episode: https://www.worklifepsych.com/podcast/158/ 
Learn more about our online personal development community WorkLifeSpark here: https://www.worklifepsych.com/community-and-learning/worklifespark/

In this episode, I look at the downsides of striving for future success, when we're not completely sure what that actually looks like.
In coaching sessions, I often hear clients worry that they're not successful, not successful enough or concerned about missing a future success target. All when they can't clearly explain to me or themselves what success looks like. 
This means we can often put in the hard work and make the sacrifices in pursuit of something that we mightn't even value or care about. It's a useful reminder of the relevance of our personal values when it comes to evaluating our success, and of moving away from simple binary self-evaluations. Instead, we can focus on the journey and the progress we're making towards a truly valued outcome. 
Do get in touch with your comments and questions. It's always great to hear from listeners! Email me at 'podcast at WorkLifePsych dot com' or join the conversation over on WorkLifeSpark.
Resources for this episode
Ep 224: Values - it's what you do that matters - https://www.worklifepsych.com/podcast/224/
Ep 225: Values as tools for life - https://www.worklifepsych.com/podcast/225/

One of the best ways to understand something as conceptual as values is to use metaphors and imagery. In this episode, I explore the topic of values by seeing them as tools - tools for life.
Whether it's navigating organisational change, cultivating new healthy habits, or managing a difficult relationship, values can be an extremely helpful way to clarify our intentions and guide our behaviour. But like all tools, we need to practice using them, avoid over-relying on one tool, and reflect on how our use of them is making a difference.
Thinking of our values as tools helps us avoid relying on automatic responses to difficult situations and makes us more mindful about our responses. But only if we've practiced using them and learnt to be skilful. As I pointed out in the last episode, it's what we do with our values that matters - no matter how clear we are on them.
Let me know if you have questions or comments about the topic - especially if you have your own handy metaphors for your values and how to bring them to life. You can email me at 'podcast at WorkLifePsych dot com' or just get in touch via WorkLifeSpark.
As always, thanks for listening! 
Resources for this episode
Ep 224: Values - it's what you do that matters - https://www.worklifepsych.com/podcast/224/
Learn more about psychological flexibility here
Sign up for WorkLifeSpark, our online personal development community: https://www.worklifespark.com/sign-up

Our monthly focus over on WorkLifeSpark is values and how to bring them to life. So, in this episode, I take a look at the importance of living values, not just talking about them. 
I use my recent extended holiday as a simple illustration of how to bring values to life in simple ways, but also explore how this can be done in the workplace. Values-in-action isn't always fun, though - so I take some time to explain why some of the meaningful things we do are important for their outcome, not for how they make us feel in the moment. 
As ever, please get in touch with your questions or feedback. And join WorkLifeSpark to contine the conversation on our online community. 
Thanks for listening! 
Resources for this episode
Values: it's about action - https://www.worklifepsych.com/values-its-about-action/
How do values and goals differ? https://www.worklifepsych.com/how-do-values-and-goals-differ/
How to use values and goals together - https://www.worklifepsych.com/how-to-use-values-and-goals-together/ 
Wellbeing: it starts with values - https://www.worklifepsych.com/podcast/ep-181-wellbeing-it-starts-with-values/

This episode continues our recent run on sleep, intentional rest and breaks, this time viewed through the lens of sustainability.
When working with coaching clients, I often ask them something along the lines of: Can you keep working the way you are right now without it costing you? That is the central question when it comes to working pace, intensity and sustainability. And it's sustainability, not just short-term output, that's the right lens for thinking about taking breaks. 
The bottom line is that if you're waiting for physical symptoms, a drop in performance, or feedback from others about how you look, it means you have already left it too late! Instead, reframe rest and breaks as a form of self-care - things you do proactively, to improve your wellbeing, before you absoutely need them. 
Do get in touch with your questions, comments and ideas. Email me 'podcast at worklifePsych.com' or join the conversation over on WorkLifeSpark, our online personal developmet community. Membership is free!
As ever, thanks for listening!
Resources for this episode
Ep 221: Sleep and rest - they're not optional! https://www.worklifepsych.com/podcast/221 
Ep 222: Rest is more than sleep - https://www.worklifepsych.com/podcast/222 
What is self-care and why does it matter? https://www.worklifepsych.com/self-care-what-is-it-and-why-does-it-matter/