Making Positive Psychology Work

Richard Ryan is a professor at the Institute for Positive Psychology in Education at the Australian Catholic University. He is also a research professor of Psychology at the University of Rochester in New York. Rich is a clinical psychologist and co-developer of self-determination theory, one of the leading theories of human motivation. With over 300 papers and books in the areas of human motivation and personality and psychological well-being, he is among the most cited and influential researchers in psychology and social sciences. In this conversation, Rich discusses how we can motivate ourselves and others at work and what we can do practically to cultivate autonomy, competence and relatedness.  He also explains the motivational pull of games and shares how elements within games can be used to improve wellbeing. Connect with Rich Ryan: Rich's Website You’ll Learn: [01:53] - Many organizations still struggle with motivating individuals to do their best work. Rich shares his findings in what actually works. [02:41] - Rich explains why many organizations struggle with implementing strategies based on his findings. [03:54] - Rich shares some of the factors his research finds are important for leaders to be able to enable in team members. [05:10] - Rich explains why there are fundamental needs for flourishing. [06:39] - Rich describes how neuropsychology is adding to his understanding of what motivates us. [08:03] - Rich shares some outcomes leaders can expect if they make these changes. [09:47] - Rich talks about how to teach leaders to be more autonomy supportive of their employees. [10:53] - Rich shares that he has been inspired by the rise of the executive coaching culture. [12:00] - Rich talks about the balance of incentives without undermining motivation. [14:01] - Rich wrote a book on the motivational pull of games and he discusses the elements of games that can be utilized in workplaces. He also explains why gamification can be bad for organizations. [18:04] - Rich talks about new health programs that use incentives to encourage behavior changes. [20:19] - Rich talks about the importance of change in the process. [21:26] - The Lightning Round with Rich Ryan Your Resources: Self-Determination Theory: Basic Psychological Needs in Motivation, Development, and Wellness - Richard Ryan and Edward Deci Drive: The Surprising Truth About What Motivates Us - Daniel Pink Glued to Games: How Video Games Draw Us In and Hold Us Spellbound - Scott Rigby and Richard Ryan 7 Minute Workout Primed to Perform: How to Build the Highest Performing Cultures Through the Science of Total Motivation - Neel Doshi and Lindsay McGregor Thanks for listening! Thanks so much for joining me again this week.  If you enjoyed this episode, please share it using the social media buttons you see at the bottom of this post.  Please leave an honest review for the Making Positive Psychology Work Podcast on iTunes. Ratings and reviews are extremely helpful and greatly appreciated. They do matter in the rankings of the show, and I read each and every one of them.  And don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! You can also listen to all the episodes of Making Positive Psychology Work streamed directly to your smartphone or iPad through stitcher. No need for downloading or syncing. Special thanks to Rich for joining me this week. Until next time, take care!

Kristin Neff is an Associate Professor of Educational Psychology at the University of Texas at Austin. Kristin is a pioneer in the field of self-compassion research. In addition to writing numerous academic articles and book chapters on the topic, she’s the author of the book, Self-Compassion: The Proven Power of Being Kind to Yourself and creator of the CD series Self-Compassion Step by Step: The Proven Power of Being Kind to Yourself.  In conjunction with her colleague, Dr. Chris Germer, she’s developed an 8-week training program called Mindful Self-Compassion. In this conversation, you will hear Kristin talk about self-compassion. She explains why our fear of failure and anxiety over performance are the two biggest reasons we don’t do as well as we should and shares how the simple practices of self-compassion can help us to feel more confident, motivated and resilient. Connect with Kristin Neff: Website: http://self-compassion.org/ You’ll Learn: [01:58] – Kristin provides some cultural and biological reasons that self-criticism is often our first response when things don’t go to plan. [04:06] – Kristin shares what her research shows to indicate that self-compassion is a better response in these moments. [05:41] – Kristin describes some of the key skills people can learn through her program on self-compassion. [07:26] – Kristin lists a few self-compassion practices that are ideal for work settings. [09:17] – Kristin talks about the universal sound for comfort and compassion. [13:49] – Kristin discusses the importance of self-compassion in the mix of other positive psychology practices. [14:33] – Kristin shares some things organizations and leaders can do to encourage self-compassion practices. [17:13] – Kristin explains “backdraft” and the types of people that may struggle with implementing self-compassion practices. [19:20] – Kristin reports that women are less self-compassion, but more compassionate to others than men. [20:58] – The Lightning Round with Kristin Neff Your Resources: Grit: The Power of Passion and Perseverance - Angela Duckworth The Mindful Path to Self-Compassion: Freeing Yourself from Destructive Thoughts and Emotions - Christopher K. Germer and Sharon Salzberg Thanks for listening! Thanks so much for joining me again this week.  If you enjoyed this episode, please share it using the social media buttons you see at the bottom of this post.   Also, please leave an honest review for the Making Positive Psychology Work Podcast on iTunes. Ratings and reviews are extremely helpful and greatly appreciated. They do matter in the rankings of the show, and I read each and every one of them. You can also listen to all the episodes of Making Positive Psychology Work streamed directly to your smartphone or iPad through stitcher. No need for downloading or syncing. And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Special thanks to Kristin for joining me this week. Until next time, take care!

Duncan Young is the head of Workplace Health and Well-being at Lend Lease. Duncan is a passionate advocate for the positive impact of workplaces on our health.   In this conversation, you will hear Duncan talk about the techniques he has helped implement in his organization to help leaders make well-being improvements. Leaders can make these changes based on the information they gather by wearing a heart-rate monitor, keeping the diary, and learning about improving the energy profile.   Connect with Duncan Young: LinkedIn - https://au.linkedin.com/in/duncan-young-6708389 You’ll Learn: [01:40] - Duncan explains why improving well-being is such an important issue for Lend Lease and why leaders are becoming more aware of this importance. [02:44] - Duncan believes we are becoming aware of the impact lifestyle have. [03:20] - Duncan shares details on the programs he has created at Lend Lease to help leaders understand their well-being has on their performance. [04:28] - Duncan describes the technology they are using to help leaders understand how their everyday choices impact their well-being. [05:35] - Duncan explains how a diary is used in this process. [06:51] - Duncan talks about the ideal balance of energy expenditure and energy renewal at work.  [08:25] - Duncan shares what individuals can take away from the information from the programs he’s developed. [09:18] - Duncan provides some examples of the techniques people can implement to improve their profile. [11:25] - Duncan lists a few out-of-the-box ways to restore energy levels. [12:55] - Duncan explains how collecting data can help individuals make changes. [14:38] - Duncan believes it is important for leaders to share this information and these techniques with employees. [16:31] - Duncan talks about how small changes can become embedded in the company culture and give individuals the support to improve well-being.   [17:52] - Duncan shares one caution for organizations wanting to improve well-being. [18:34] - The Lightning Round with Duncan Young. Your Resources: The 100-Year Life: Living and Working in an Age of Longevity - Lynda Gratton and Andrew Scott Thanks for listening! Thanks so much for joining me again this week.  If you enjoyed this episode, please share it using the social media buttons you see at the bottom of this post.   Also, please leave an honest review for the Making Positive Psychology Work Podcast on iTunes. Ratings and reviews are extremely helpful and greatly appreciated. They do matter in the rankings of the show, and I read each and every one of them. And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Special thanks to Duncan for joining me this week. Until next time, take care!

Dr. Alia Crum is an Assistant Professor of Psychology at Stanford University. Her award-winning research focuses on how changes in our subjective mindsets can alter our objective reality through behavioral, psychological, and physiological mechanisms. She is an organizational training and consultant on mindset change and stress management. A mindset is a lens in which you view the world. The mindsets we choose play a dramatic role in shaping our physiology and behavior.  In this conversation, you will hear Alia discuss some of her fascinating studies and the findings from those studies. She specifically talks about mindset with stress, exercise, and food indulgence. Connect with Alia Crum: Website: http://mbl.stanford.edu You’ll Learn: [01:40] - Alia sets the framework for this conversation by explaining what a mindset is and how they work. [02:31] - Alia lists some of the things that shape our mindset and why they shape the way we feel and act.   [04:15] - Alia talks about some of her research and findings. She discusses a mindset intervention she did with hotel room attendants in regards to exercise. Another study was on food indulgence. [07:57] - Alia describes her studies on stress and mindset. [11:23] - Alia talks about sharing the full truth of stress, then talking about the power of mindset and a 3-step approach.  She shares what this 3-step approach is. [14:06] - Alia shares the overall purpose of a mindset shift. [15:07] - Alia explains that mindsets on gender can impact organizations. [16:04] - Alia describes how organizations can become more aware of mindsets.   [17:43] - Alia shares what is currently on her mind in regards to mindsets. [19:24] - The Lightning Round with Alia Crum. Your Resources: The Magic of Conflict: Turning a Life of Work into a Work of Art - Thomas Crum Journey to Center: Lessons in Unifying Body, Mind, and Spirit - Thomas Crum Three Deep Breaths: Finding Power and Purpose in a Stressed-Out World - Thomas Crum Thanks for listening! Thanks so much for joining me again this week.  If you enjoyed this episode, please share it using the social media buttons you see at the bottom of this post.   Also, please leave an honest review for the Making Positive Psychology Work Podcast on iTunes. Ratings and reviews are extremely helpful and greatly appreciated. They do matter in the rankings of the show, and I read each and every one of them. You can also listen to all the episodes of Making Positive Psychology Work streamed directly to your smartphone or iPad through stitcher. No need for downloading or syncing. And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Special thanks to Alia for joining me this week. Until next time, take care!

Barry Schwartz is an Emeritus Professor of Psychology at Swarthmore College and a visiting professor at the Haas School of Business at Berkeley. Barry spent 40 years thinking and writing about the interaction between economics and morality. He has written several best-selling books, including The Paradox of Choice and Why We Work. Barry’s Ted Talks have been viewed by more than 14 million people. When it comes to making decisions do you sometimes feel overwhelmed by the number of choices you have? It seems that while choice is good for your wellbeing, more choice isn’t necessarily better – there’s a tipping point where too many options can paralyze you and lead to regrets.  Hear how adapting a ‘good enough’ strategy, rather than searching for the ultimate best option, can help you navigate more successfully through your choices and improve your wellbeing and how these practices can be applied in workplaces. Connect with Barry Schwartz: Website – http://www.swarthmore.edu/profile/barry-schwartz Ted Talks – https://www.ted.com/speakers/barry_schwartz You’ll Learn: [01:58] – Barry shares the dogma he believes that guides many western industrialized societies that is undermining our wellbeing. [03:38] – Barry talks about how having too many choices can lead to bad decisions and regrets. [04:54] – Barry explains the difference between maximizing and satisficing strategies when it comes to your choices. [06:48] – Barry shares how organizations with a culture of ‘good enough’ are likely to result in more satisfied, productive and effective employees. [10:20] – Barry talks about growth mindset and clarifies that having high standards and an end-result to aim for can keep you motivated on the journey. [11:41] – Barry shares his thoughts on balancing your inner-critic and self-compassion. [13:50] – Barry explains his researcher with Adam Grant on the “The Inverted U” and why you can have too much of a good thing when it comes to improving your wellbeing. [18:50] – Barry believes that it’s possible for every worker at every company to find meaning and fulfillment from their jobs and explains how. [20:36] – The Lightning Round with Barry Schwartz Your Resources: Too Much of a Good Thing – Barry Schwartz & Adam M. Grant Flourish: A Visionary New Understanding of Happiness and Well-being – Martin Seligman Grit: The Power and Passion of Perseverance – Angela Duckworth Mindset: The New Psychology of Success – Carol S. Dweck Thanks for listening! Thanks so much for joining me again this week.  If you enjoyed this episode, please share it using the social media buttons you see at the bottom of this post. Also, please leave an honest review for the Making Positive Psychology Work Podcast on iTunes. Ratings and reviews are extremely helpful and greatly appreciated. They do matter in the rankings of the show, and I read each and every one of them. You can also listen to all the episodes of Making Positive Psychology Work streamed directly to your smartphone or iPad through stitcher. No need for downloading or syncing. And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Special thanks to Barry for joining me this week. Until next time, take care!

Emily Esfahani Smith is a graduate of Master of Applied Positive Psychology program at the University of Pennsylvania, where she now serves as an instructor.  Emily draws on psychology, philosophy, and literature to research and writes about the human experience.  She is the author of the best-selling book, The Power of Meaning: Crafting a Life That Matters.   Research shows that people who value happiness in the way our culture encourages us to do are left feeling empty and unhappy. What brings true happiness and satisfaction is meaning.  We all want to know that our lives matter.  In this conversation, you will hear Emily share the four pillars of meaning and the small, practical ways you can find meaning in your work no matter what your job description or your boss says.  Connect with Emily Esfahani Smith: Website – http://emilyesfahanismith.com Twitter – @EmEsfahaniSmith You’ll Learn: [01:44] – Emily explains why meaning matters when looking at wellbeing.   [03:41] – Emily shares what her research shows might make life more meaningful. [06:35] – While people are reporting their sense of loneliness is escalating, Emily provides some examples of how we can increase our sense of belonging at work. [09:16] – Emily says that if we don’t feel a sense of belonging, it may be up to us to reach out and connect with others and explains how we can do this at work. [10:03] – Emily puts “purpose” into context and shares how we can find purpose in our jobs. [12:45] – Emily explains how storytelling provides a path to meaning. [15:30] – Emily discusses Laura King’s exercise with our lost selves and how that might help us with storytelling. [17:50] – Emily talks about The Moth and how it creates an environment for storytelling. [18:56] – When looking at transcendence, Emily shares why aura is important to our sense of meaning. [20:53] – The Lightning Round with Emily Esfahani Smith. Your Resources: The Moth Lead Yourself First: Inspiring Leadership Through Solitude – Jim Collins and Michael S. Erwin Middlemarch – George Eliot and Rosemary Ashton Thanks for listening! Thanks so much for joining me again this week.  If you enjoyed this episode, please share it using the social media buttons you see at the bottom of this post.   Also, please leave an honest review for the Making Positive Psychology Work Podcast on iTunes. Ratings and reviews are extremely helpful and greatly appreciated. They do matter in the rankings of the show, and I read each and every one of them. You can also listen to all the episodes of Making Positive Psychology Work streamed directly to your smartphone or iPad through stitcher. No need for downloading or syncing.  And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Special thanks to Emily for joining me this week. Until next time, take care!

Paige Williams is a Positive Change Solutionary who uses the science of wellbeing to create sustainable positive change within individuals and organizations.  She is a lecturer with The Center for Positive Psychology at the University of Melbourne. In this conversation, you will hear Paige share her research on how an Inside-Out-Outside-In approach to improving wellbeing can help to improve work happiness in organizations.  Paige explains how achieving successful and sustainable change relies on the dynamic interplay been the individual and the system that they are part of and the practical strategies organizations can use to create upward and sustainable spirals of wellbeing. Connect with Paige Williams: LinkedIn - https://www.linkedin.com/in/paige-williams/ You’ll Learn: [01:48] –  Paige published a paper, Inside-Out-Outside-In: A Dual Approach Model To Developing Work Happiness.  She explains this approach to wellbeing in workplaces. [04:52] – Paige explains how workplaces can leverage the factors that help us to improve from the inside out. [05:59] – Paige lists the factors that make up psychological capital and how they can influence outside in elements. [07:42] – Paige describes how a three-day positive psychology training intervention helped build psychological capital in people. [10:43] – Paige talks about using Kim Cameron’s Positive Practices framework to help organizations build more positive cultures. [12:15] – Paige lists the insights she shares with leaders who are looking to improve workplace wellbeing. [14:44] – Paige talks about helping organizations and individuals implement and sustain these wellbeing practices.   [16:05] – Paige talks about how leaders can provide people with opportunities to reinforce the positive training they’ve received. [17:02] – Paige discusses what she would like to research in the future. [19:11] – The Lightning Round with Paige Williams Your Resources: Being Wrong: Adventures in the Margin of Error – Kathryn Schulz Positive Psychology as Social Change – Robert Biwas-Diener Thanks for listening! Thanks so much for joining me again this week.  If you enjoyed this episode, please share it using the social media buttons you see at the bottom of this post.   Also, please leave an honest review for the Making Positive Psychology Work Podcast on iTunes. Ratings and reviews are extremely helpful and greatly appreciated. They do matter in the rankings of the show, and I read each and every one of them. You can also listen to all the episodes of Making Positive Psychology Work streamed directly to your smartphone or iPad through stitcher. No need for downloading or syncing. And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Special thanks to Paige for joining me this week. Until next time, take care!

Christine Porath is an associate professor at the School of Business at Georgetown University.  Christine’s research focuses on leadership, organizational culture, the effects of bad behavior in workplaces, and how organizations can create a more positive environment where people can thrive. She recently released a new book, Mastering Civility: A Manifesto for the Workplace. How often does someone’s rude or insensitive behavior zap your energy and motivation? Unfortunately it seems that incivility is on the rise in our workplaces.  It can undermine your work performance, and your mental and physical wellbeing. Listen to Christine share strategies on buffering the negative effects of incivility and building more civil organizations. Connect with Christine Porath: ChristinePorath.com You’ll Learn: [01:48] – Christine defines “incivility” and says that it has become more prevalent in workplaces.   [04:44] – Christine explains that the number one thing driving incivility is stress and feeling overwhelmed. She also talks about technology’s role in civility. [06:20] – Christine describes the cost to employees and workplaces from tolerating incivility.   [08:13] – Christine shares some tips on how to handle incivility.   [11:04] – Christine talks about why wellbeing is the best antidote to incivility. [12:30] – Christine asks, “Who do you want to be?”  She explains why answering this question each day may determine our success. [14:36] – The Cycle to Civility is a four step process for organizations to become more civil places. [18:34] – Christine talks about where civility can go awry. [20:13] – There are simple techniques to improve our civility. Christine shares some of these. [23:21] – The Lightning Round with Christine Porath. Your Resources: The Price of Incivility What Got You Here Won’t Get You There: How Successful People Become Even More Successful – Marshall Goldsmith and Mark Reiter Triggers: Creating Behaviors That Last — Becoming the Person You Want to Be – Marshall Goldsmith and Mark Reiter Grit: The Power of Passion and Perseverance – Angela Duckworth Resisting Happiness – Matthew Kelly Thanks for listening! Thanks so much for joining me again this week.  If you enjoyed this episode, please share it using the social media buttons you see at the bottom of this post.   Also, please leave an honest review for the Making Positive Psychology Work Podcast on iTunes. Ratings and reviews are extremely helpful and greatly appreciated. They do matter in the rankings of the show, and I read each and every one of them. You can also listen to all the episodes of Making Positive Psychology Work streamed directly to your smartphone or iPad through stitcher. No need for downloading or syncing. And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Special thanks to Christine for joining me this week. Until next time, take care!

Ellen Langer is a Harvard psychology professor and the director of the Langer Mindfulness Institute.  She has been described as “The Mother of Mindfulness” and has authored 11 books and more than 200 articles. Her work has influenced two decades of research in positive psychology.   In this conversation, you will hear Ellen share why mindfulness doesn’t require you to sit in hours of meditation.  She explains the benefits she has found over 40 years of research for the practice of mindfulness in workplaces and what leaders can do practically to be more mindful and how they can help the people they lead to do the same.  Connect with Ellen Langer: Websites: EllenLanger.com LangerMindfulnessInstitute.com You’ll Learn: [01:30] – Ellen explains why “mindfulness” as the process of noticing new things. [02:15] – Ellen lists some benefits of mindfulness in workplaces. [06:07] – Ellen talks about the practical ways leads can be more mindful.   [08:35] – Ellen provides an example of a mindful company that turned a failed product into a successful product. [11:58] – Ellen shares how we can approach the same task differently, depending on our perception of that task and the impact this can have on our performance. [13:53] – Ellen explains the simple changes we can each make to be more mindful. [18:15] – Ellen shares the benefits she’s found of having happier workplaces [18:55] – Ellen talks about the impact mindfulness can have on our health. Your Resources: The Art of Noticing – Ellen J Langer The Dinner Party: Stories – Joshua Ferris Making It Work cheat-sheet Thanks for listening! Thanks so much for joining me again this week.  If you enjoyed this episode, please share it using the social media buttons you see at the bottom of this post.   Also, please leave an honest review for the Making Positive Psychology Work Podcast on iTunes. Ratings and reviews are extremely helpful and greatly appreciated. They do matter in the rankings of the show, and I read each and every one of them. You can also listen to all the episodes of Making Positive Psychology Work streamed directly to your smartphone or iPad through stitcher. No need for downloading or syncing. And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Special thanks to Ellen for joining me this week. Until next time, take care!

Roy Baumeister is one of the world’s most prolific and influential psychologists. He has published well over 500 scientific articles and more than 30 books. In 2013, he received the highest award given by the Association for Psychological Science, the William James Fellow Award. He is a professor of Psychology at Florida State University.   Wish you had more willpower to stick to your resolutions?  Roy’s early studies found that generally self-control works like a muscle – it gets tired when you exercise it, but if you exercise it a lot, it seems to get stronger. Recently he is finding a link between your willpower and your body’s energy system, so when you are feeling tired, hungry, or run down your levels of self-control may be lower. Hear how self-control can help you manage the challenges of life. Connect with Roy Baumeister: Website: http://www.roybaumeister.com/ You’ll Learn: [01:45] – Roy explains why self-control seems more important and powerful than self-esteem. [04:30] – Roy describes his findings on how self-control works. [07:01] – Roy comments on a recent study by Carol Dweck where if you believe you have unlimited willpower you will be less likely to deplete it. [09:40] – Roy’s current research is finding that when your willpower is depleted you’re more likely to jump to conclusions. [14:08] – Roy talks about self-defeating behavior, specifically in situations with short-term gain and long-term loss. [17:36] – Roy explains that people with good self-control generally have fewer stresses and problems. [19:35] – Roy shares some insights on when and how to make positive changes in your life. [20:17] – The Lightning Round with Roy Baumeister Your Resources: Willpower: Rediscovering the Greatest Human Strength – Roy Baumeister and John Tierney A Natural History of Human Morality – Michael Tomasello Cheap Sex: The Transformation of Men, Marriage, and Monogamy – Mark Regnerus Thanks for listening! Thanks so much for joining me again this week.  If you enjoyed this episode, please share it using the social media buttons you see at the bottom of this post.   Also, please leave an honest review for the Making Positive Psychology Work Podcast on iTunes. Ratings and reviews are extremely helpful and greatly appreciated. They do matter in the rankings of the show, and I read each and every one of them. You can also listen to all the episodes of Making Positive Psychology Work streamed directly to your smartphone or iPad through stitcher. No need for downloading or syncing. And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Special thanks to Roy for joining me this week. Until next time, take care!