The workshops listed below center on developing important work and life capabilities with an accent on practical skills. These workshops are typically broken into three video modules of approximately 30 minutes each. These are to be paused throughout as participants then engage in workshop activities. The videos are available to stream. Further details on workshops and modules can be found by following the Learn More link to their details page.
What’s in them? Each workshop centres on developing important work and life capabilities. The accent is on practical skills, thus the verbal titles. These capabilities include being open-minded, keeping your emotional balance, being more present, dealing skilfully with difficult people, managing personality, coaching conversations, promoting good mental health and so on. You will see below details for each workshop.
You will also see below links to conversations about the workshops with one of my most esteemed psychologist friends, Sharon Bent, to give you a sense of the relevance and importance of each capability. Finally, there are video excerpts or ‘teasers’ from most of the workshops to give you useful samplings and key takeaways from the actual workshop videos.
Each workshop comes with a comprehensive manual, replete with theoretical content, learning exercises and suggested resources and reading. Each also comes with a full-length video of the workshop being run with workplace participants.
What are they to be used for? These materials are designed to be very versatile. The most common use will be for workplace training, though private individuals also get a lot from them either by participating individually, or by pairing with friends or family. Overall, the workshops are to provide knowledge, skills and the confidence to use them.
The matrix below provides suggested workshops for needs you may wish to address. You will see there is considerable overlap as each workshop typically covers multiple areas of knowledge and skill. Generally, the workshops are suitable for all levels of staff, though, for example junior staff may want to focus on Productivity and Wellbeing topics, or Managers on the Interpersonal and Leading topics.
For more details of the content covered in each workshop see the workshop descriptions below.
Balancing Interactions
This workshop provides a deep understanding of our social nature with practical skills in managing our emotional exchanges for more constructive outcomes. The sessions are about balance. It is about maintaining our psychological and emotional balance when interacting with other people (or indeed, when interacting with ourselves as we ‘talk to ourselves’). The benefits that accrue are enhanced emotional stability and self-esteem.
Balancing Interactions
3 Modules ~ 30 minutes each
Balancing Interactions: Part 01
Module 1, Social Beings & Communication Dynamics, begins with the evolutionary origins of human sociality. It takes as it’s unit of analysis whole states of being and, interpersonally, states of ‘Interbeing’. The theory of Transactional Analysis (TA) is introduced as the framework we will use to develop interpersonal (and intrapersonal) skills.
Balancing Interactions: Part 02
Module 2, TA Dynamics & Exercises, provides opportunities for experiential learning by practising parallel and crossed transactions, and ways of understanding conflict, ‘ulterior’ transactions, ‘fights’ and most importantly how to balance transactions for more win-win outcomes.
Balancing Interactions: Part 03
Module 3, Integrating Compassion with TA, focuses on balancing our interactions by using our Compassion-based emotion system to quieten our Threat system and using our ‘Adult’ awareness to bring about this balance. A ‘defusion’ technique is also introduced and participants practice and reflect on the exercise. Finally, the group shares insights and key learnings from the modules.
Coaching Conversationally
This workshop is about invisible, conversational coaching based on deep listening, respect and a solution-oriented approach. It is relevant to anyone who wishes to be useful to others. Coaching is about enabling self-directed learning and development where the person being coached usually sets the agenda. Great coaching conversations have three conditions: The person feels heard, understood and accepted. What happens quite naturally then is a genuinely non self-conscious dialogue. Our natural creativity comes to bear, and both parties feel enhanced by the exchange.
Coaching Conversationally
2 Modules ~ 30 minutes each
Coaching Conversationally – Module 01
Module 1, Coaching Philosophy and Deep Rapport, distinguishes coaching from everyday conversations and outlines the key concepts of a solution-oriented approach. The accent is on deep listening and establishing rapport and the OARS technique (Open Questions, Affirmations, Reflections and Summaries) is introduced and practised.
Coaching Conversationally – Module 02
Module 2, Coaching Structure & Solution-Oriented Strategies, introduces Egan’s three-part structure (Current Scenario, Desired Scenario, Action Strategies) for coaching. The OARS has allowed the first coaching stage (current scenario) to be explored, so participants are now given time to practice the ‘desired scenario’ and ‘action strategies’ stages. The module ends with more advanced ‘tips’ drawn from solution-oriented approaches. Finally, participants share insights and ask questions.
Managing Difficult People
We are all the same. We are all trying to cope and to get our needs met. Nonetheless, there is huge variation in what we may see as our needs and how we go about meeting them. Wisdom dictates that we meet our needs without compromising the needs of others. Difficult people, however, tend to pursue their needs without sufficient regard to the impact on others.
Managing Difficult People
3 Modules ~ 30 minutes each
Managing Difficult People – Module 01
Module 1, Difficult types, win-lose and soft assertion, explores the variety of ways people can be difficult and locates most conflicts within a dominate versus avoid-domination matrix (win-lose). It helps participants understand interpersonal difficulties as clashes of coping styles and outlines a ‘soft assertion’ approach in which we search for mutual needs-based agreements and solutions.
Managing Difficult People – Module 02
Module 2, Personalities and the empathy continuum, describes a personality continuum, from ‘normal’ to ‘disordered’ with an in-depth discussion of maladjusted personality traits. Clearly, we encounter very difficult people from time to time, and the ‘empathy continuum’ is introduced to better handle such types.
Managing Difficult People – Module 03
Module 3, Strategies to manage self & others, integrates the first two modules by providing very practical techniques to manage self and others. These include a very quick breathing exercise; the ‘two questions’ technique to reframe problematic appraisals; the ‘OARS’ technique for establishing deep rapport; constructing ‘needs-based requests’; the ‘don’t want – do want’ technique; and ‘the broken record’ technique. Finally, advice and tips are given for managing a range of difficult people.
Staying Open-Minded
3 Modules ~ 30 minutes each
Staying Open-minded: Part 01
Module 1 begins with our natural aversion to uncertainty showing that this cognitive-emotional discomfort predisposes us to systematic biases in our thinking. This is explored in terms of Daniel Kahneman’s (2011) ‘System 1 and System 2 thinking’ and the Confirmation Bias that so often renders us closed-minded.
Staying Open-minded: Part 02
Module 2 introduces strategies to become better at testing our thinking and skilfully balancing both systems to be genuinely more objective. It then explores the work of Prof. Carol Dweck on Fixed versus Growth Mindsets. Participants complete Dweck’s questionnaire and we debrief the results as a group. Participants then come to understand how mindsets are built via Trait versus Process feedback.
Staying Open-minded: Part 3
Module 3 focuses on practical strategies in changing our mindsets to be more open and objective. We begin with a technique of ‘talking to oneself using a growth mindset’ so that we can use our knowledge of mindsets to, over time, build a default growth mindset. This is reinforced with a practical approach in giving feedback to self and others. Using the BEEF model (Behaviour, Example, Effect, Future) participants practice giving motivational and constructive feedback. Finally, insights and take-away learnings are discussed.
Being Intentionally Aware
This workshop will explore intentional awareness or mindfulness. It means paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally. A vast amount of research demonstrates significant cognitive, emotional and physical benefits that accrue from developed mindfulness. We become more effective at dealing with everyday tasks when we are less distracted, more aware, observant, nonreactive, and nonjudgmental. We become present.
Being Intentionally Aware
3 Modules ~ 30 minutes each
Module 1, Mindfulness, Mindsight and Intentional Awareness
Module 1, Mindfulness, Mindsight and Intentional Awareness, defines mindfulness and mindsight (Siegel, 2010) and outlines the benefits of intentional awareness including helpful synergies between thought, the body and mindfulness. The first activity pertains to everyday mindfulness and participants choose what to practice mindfully after the workshop. The second activity is mindfulness of the breath after which is a discussion of reappraisal and relative emotional freedom.
Module 2, Reperceiving
Module 2, Reperceiving, introduces some brain-based understanding of the ‘amygdala hijack’ and the value of reappraisal. It is suggested we cannot stop the ‘triggering’ of upset, but we can quickly veto it, exercising not ‘free will’ but ‘free won’t’. Techniques for practical emotional intelligence are introduced: 1) noticing upset–pausing -relaxing -appraising –revising; and 2) the two conditions test. Participants are given the opportunity to practice the latter.
Module 3: Calming the System and Interpersonal Mindfulness
Module 3, Calming the System and Interpersonal Mindfulness, introduces the two branches of the autonomic nervous system (Sympathetic and Parasympathetic). A breathing technique designed to switch on the ‘rest and digest’ parasympathetic system is introduced and practised. This leads to a discussion of alleged ‘multi-tasking’. Finally, mindfulness is applied in the context of interpersonal dynamics. Two exercises are introduced (the one-minute exercise and mindful listening) to develop some skills in being present to others.
Being Perfectly OK
This workshop balances a healthy striving for excellence with a relaxed acceptance of self. It provides knowledge and skills development in developing a curiosity-based orientation to life and work. The modules investigate both the benefits and pitfalls of perfectionism. In a world obsessed by self-presentation and self-esteem (even narcissism), herein is proposed an alternative: that there is a way of being that is far better than perfect. It is being perfectly OK with yourself as you are.
Being Perfectly Okay
2 Modules ~ 30 minutes each
Module 1, Good & Bad Perfectionism
Module 1, Good & Bad Perfectionism, begins with a discussion activity – concerning the advantages and disadvantages of perfectionism. Participants then complete self-assessment on two types of perfectionism: Perfectionistic Strivings and Perfectionistic Concerns. This module deepens our understanding of these healthy and unhealthy types of perfectionism, respectively. It includes an activity where participants identify beliefs and cognitive strategies that feed perfectionistic concerns.
Module 2, Reducing Perfectionistic Concerns
Module 2, Reducing Perfectionistic Concerns, focuses on strategies to reduce perfectionistic concerns. We begin with a cognitive strategy recognising unhelpful self-talk and converting it to healthier ‘strivings’ self-talk. In similar fashion, participants then practice shifting attention from unrealistic goals and concerns to a realistically optimistic attention to what ‘can be done’. They then construct beliefs and thoughts related to these situations that are consistent with perfectionistic striving. We end with a discussion of insights and practical take-aways from the two modules.
Doing What Counts Most
Over the last 10 years or so, increasingly I am being asked to conduct skill-based (that is, experiential) learning sessions of shorter and shorter duration. The assumption appears to be: ‘We are smart. We’ll understand this quickly’. Or ‘Do you have a quick hack for this?’ ‘Hack’ is becoming my most despised word. It is as if having a conceptual understanding is the same thing as having a deep skill. In addition, we are spendthrifts with our time pursuing busyness and distraction with little recourse to priority.
Doing What Counts Most
3 Modules ~ 30 minutes each
Module 1, Attention and Distraction
Module 1, Attention and Distraction, begins with an understanding of the modern assault on our attention and the accompanying addiction to frenetic activity, as an alleged end in itself. Multi-tasking (more accurately ‘switch-tasking’) is debunked and participants engage in an exercise called ‘make war on distraction’. The module ends by collectingthe group’s ideas and providing tips and strategies to reduce workplace distraction.
Module 2, Prioritising Deep Work
Module 2, Prioritising Deep Work, explores Hal Newport’s notion of ‘Deep Work’. The purpose is to minimise the “attention loss”that attends attempts to multi-task. Participants identify their optimal working style (monastic, bimodal, rhythmic or journalistic) and then share activities and strategies to implement that style. We then explore strategies for deep work including: rituals and routines; embracing moments of ‘boredom’; radically reducing use of social media; and ‘draining the shallows’. Steven Covey’s prioritisation matrix is introduced, and participants identify the less important activities they can eradicate from their lives.
Module 3, Techniques & Strategies for Deep Work
Module 3, Techniques & Strategies for Deep Work, focuses on Quadrant 2 of Steven Covey’s prioritisation matrix where we spend our energies and attention on what’s important, but not yet urgent. As Peter Drucker put it: ‘Efficiency is doing things right; effectiveness is doing the right things.’ He also characterised this as ‘purposeful abandonment’, thus the module explores a multitude of ways to say ‘no’ and then introduces two techniques for deep work: ‘multiple put downs’ and the eradication of ‘twilight tasks.’ Adam Fraser’s concept of the ‘third space’ is introduced to provide mindful pauses throughout our day. Finally, a quick breathing technique is provided to make third spaces even more effective.
Living Well
These modules explore practical strategies for living well, based on understandings drawn from contemporary psychology and neuroscience. The essence of it is that we live in a mediated world. Our experience is mediated by two things:
- What we pay attention to
- How we pay attention
By addressing the ‘what’ and the ‘how’ we can increase the ‘degrees of freedom’ in our life.
Living Well
3 Modules ~ 30 minutes each
Module 1, Mindsets and Living Well
Module 1, Mindsets and Living Well, introduces the concept of a mediated reality and a simple but powerful equation is presented: that Reality + Mindset = Experience (R + M = E). Human psychological freedom is constituted by developing real-time awareness of our mindsets and changing them in ways that are more practical and constructive. This module explores a particular mindset, Realistic Optimism, that demonstrably leads to more happiness, wellbeing and success. Participants complete their own optimism -pessimism quiz and we debrief what they mean.
Module 2, Developing Realistic Optimism
Module 2, Developing Realistic Optimism, then provides guidelines to how you go about the process of changing your optimism-pessimism profile in the direction of realistic optimism. We debrief participants’ explorations of their profiles and their real-life issues in which they convert pessimistic overgeneralisations to more constructively optimistic appraisals.
Module 3, Balancing Threat with Compassion
Module 3, Balancing Threat with Compassion, explores another application of the R + M = E equation. In this case it is in terms of a tripartite model of human motivation constituted by a Drive system, a Threat system and a Compassion system. By viewing reality through the compassion system difficult experiences are made less emotionally stressful. A range of practices are suggested to balance our over-activated threat systems. Finally, there is a group reflection on the three modules of Living Well.
Being Creatively Intelligent
This program of workshops presents a psychology of creativity for the twenty-first century. It is one built on social collaboration and a more fluid, less self-conscious approach emphasising less self-concern and better stress balance. In many ways, it Is not ‘sexy’ or ‘trendy’ but deliberately pragmatic and practical, built on scientific findings, and urging a practice characterised by rigour and discipline. In many ways it is a psychology that sees creivity as normal for our species and is a defining feature of our evolution.
Being Creatively Intelligent
6 Modules ~ 30 minutes each
Module 1, Creativity: The Big Picture -Part 1 begins by placing creative intelligence at the centre of our life, work and relationships. It is central because it is the defining feature of human intelligence and adaptation. This radically social and embedded view of creativity is contrasted with the myth of the solitary, tortured artist in favour of a curious, calm, open person engaged in life fully. The analogy is made with the fecundity of Darwinian adaptation –making and testing endless variants, some of which are successful (the rest being ruthlessly ‘pruned’). This is given a modern expression in terms of the Creative Curve (Gannett) wherein creative success is related to how attuned we are to a particular part of our social ecology: the market for our creativity.
Module 2, Creativity: The Big Picture -Part 2, begins with neuroscientific findings linking the ‘default mode network’ to the experience and practice of creativity, validating the need to allow the mind to do what it does naturally when relaxed. This is then linked to a major theme: unimproving. This is a critical part of minimising self-concern and worry and thereby opening up the mind’s exploratory mechanisms that predict creative insight. We then summarise the psychology of insight including an introduction to a six-factor model of creativity that will be the subject of the remaining four modules on creative process.
Module 3, Creative Process Part 1: Sociality, locates all creativity as a thoroughly socially embedded process. It is based on relentless consumption, imitation, interactions within a creative community and iterations. It is based on an abiding purpose and workable rules of engagement with others. The latter includes skills around creative abrasion, discovery-based learning and the ability to integrate opposed ideas. ‘Luck Surface Area’ (Roberts) is expanded by effectively sharing one’s ideas to a wide audience with an openness and generosity that stands in contrast to an inward, precious creativity. Practical skills in interpersonal dynamics are then practised to assist with these social capabilities.
Module 4, Creative Process Part 2: Creative EQ, begins with the notion of ‘negative capability’: the skilled tolerance for paradox and ambiguity. This stems from the ability to relax and allow the brain to make creative connections when the conscious mind is stumped. This allows for the brain’s default mode network to operate with intuition and as the guide for creative connections and integration. Participants then learn about emotional intelligence (what we pay attention to and how we pay attention) indicating that our experience is largely a part of our ‘mindset’, which can be changed. Practical exercises in developing ‘realistic optimism’ are then undertaken.
Module 5, Creative Process Part 3: Perspiration & Absorption, demystifies creativity by grounding it in continuous, mindfully disciplined work. The comparison with Darwinian adaptation here is direct: the research shows clearly that the more creative people literally produce more creative products, some of which ‘fit’ the creative ecology. This central finding is then lent practical ‘heft’ by introducing Newport’s notion of Deep Work and Covey’s very practical approach to prioritisation. The main emphasis here is setting up habits for work that support creative output. The module then focusses on ‘absorption’ –the non-distracted mindfulness characteristic of the experience of ‘Flow’. This is linked to the neuroscience of staying open and learning from error. The practical application of this is in developing a Growth Mindset (Dweck) and in limiting unhealthy forms of perfectionism (Lombardo) by ‘unimproving’.
Module 6, Creative Process Part 4: Mental Modulations & Cross Training, begins with an understanding of how we modulate consciousness in the service of creative breakthroughs. This is based on a relaxed awareness of contradiction and impasse and skills in loosening thought, rather than tightening, in response. This ability to relax amidst uncertainty is a key creative capability related to the equanimity achieved in mindfulness practices. Accordingly, some exercises in relaxation and mindfulness are undertaken. Creativity is nourished by ‘cross training’ –the simultaneous passion for, and immersion in, other areas of interest. These diverse interests provide alternative frames of reference, analogies, and metaphors that create a multidimensional frame for creative explorations. That frame enables the making of unusual connections so characteristic of creativity. A practical exercise called ‘Foresting’ is introduced to help draw upon this multidimensionality and again reference is made to the utilisation of other people’s minds to increase the dimensionality of your thought.
Being the Best You Can Be
Being the Best You Can Be provides deep self-knowledge and strategies for living one’s life well. Given we cannot significantly change our personality, our job is to be the very best rendition of ourselves that we can be. The workshop examines why personality is important and provides an understanding of each participant’s profile in terms of the Big 5 personality framework. This enables us to a) select and curate environments (relationships, friends, work roles, habitats) that are compatible with our personality, and b) ‘wire in patches’ and adapt as best we can where we are not in optimal environments for our personality. Finally, the workshop provides guidelines for dealing with more extreme personality dimensions in self and others.
Helping with Mental Health
Helping with Mental Health provides knowledge, skills and confidence in promoting good mental health in ourselves and others. The workshop helps participants understand when and how they should intervene to help. It provides hands-on practice in conducting a ‘helping conversation’, including referral options, confidentiality issues and self-care. The workshop is relevant in one’s personal life as well as at work. It provides an understanding of the psychosocial factors that impact mental health and gives guidelines and activities in improving those factors. It also provides practical strategies for managing people with mental health issues at work.
Being Well, Performing Well
3 Modules ~ 30minutes/each
Helping With Mental Health
Module 1, Understanding Mental Health, begins with participants’ general experiences of mental health issues leading to an understanding of mental health as a continuum – from very poor to thriving. The module then gives a brief overview of the prevalence of mental health disorders globally. The main causes are discussed briefly as well as typical legislative responses to mental ill health as it plays out in the workplace.
Helping With Mental Health
Module 2, Helping Self & Others, begins with typical indicators of a person whose mental health has declined. We then outline a structured and practical process to conduct a ‘helping conversation’ well, giving participants plenty of opportunity to practice and develop this valuable skill. Included are guidelines for referral, confidentiality and self-care. Finally, the module deals with the all-important issue of how to help if someone may be suicidal.
Module 3, Addressing Mental Health: Resilience
Module 3, Addressing Mental Health: Resilience, focuses on two ways to address mental health: 1) helping self and others to develop higher resilience and 2) make positive changes to the psychosocial factors that impact on mental health. Particular attention is paid to work practices built around sustained high stress and practical suggestions in modulating stress are suggested. Finally, participants consider ways to address the most relevant psychosocial factors that impact negatively on mental health in their workplace.
Being Well, Performing Well
This workshop is about the robust relationship between wellbeing and high performance. It is about the optimal balance of stress and how that converts to resilience in the pursuit of high value goals. It presents the four pillars of resilience: Social Resilience, Physical Resilience, Psychological Resilience and Practical Resilience.
Being Well, Performing Well
3 Modules ~ 30minutes/each
Wellbeing & Flow, Social and Physical Resilience
Module 1, Wellbeing & Flow, Social and Physical Resilience, begins with an understanding of wellbeing as a continuum and then uncovers the relationship between stress balance and the experience of ‘Flow’. It then explores the powerful relationships between social connection, oxytocin, social support and resilience. Finally, the module provides science-based guidelines for Physical, Dietary and Sleep-based resilience with practical tips for each.
Psychological Resilience
Module 2, Psychological Resilience, provides a model (Reality + Mindset = Experience) of human functioning that provides for (relative) human freedom: our ability to change mindsets and thereby our experience. This is applied practically to Realistic Optimism, Mindfulness and Emotional Intelligence.
Practical Resilience
Module 3, Practical Resilience, focuses on the importance of non-distracted absorption in work of purpose and value to us (Deep work). It provides practical guidelines for the reduction of alleged multitasking, the establishment of routines and rituals, the fundamentals of prioritising, the art of saying ‘No’ and how to develop an ‘internal locus of control’. The module ends with practical action-planning.
