The 3 Good Podcast

In this episode, Sukh shares some thinking on how we're getting praise and appreciation wrong. We are conditioned to think that we don't deserve to hear praise and appreciation regularly, and it's only meant to be given infrequently. There's a lot of misconception about praise and appreciation, as well as little development in how to give praise and appreciation in good regular ways.   You can connect with Sukh on Twitter @sukhpabial.

In this episode, Sukh explores his thinking and writing on positive thinking, and what he's called the positive continuum. One end of the continuum is what he calls "Helpful Reframing", the middle is where we have "Toxic Positivity", and at the other end "Relentless Positivity". He mentions work from the following sources: https://positivepsychology.com/toxic-positivity-in-psychology/ https://www.managers.org.uk/knowledge-and-insights/article/toxic-positivity-its-on-the-rise-and-its-dangerous/ https://www.hrmagazine.co.uk/content/news/susan-david-beware-toxic-positivity You can connect with Sukh on Twitter @sukhpabial.

In this short episode, Sukh discusses how we're allowed to give ourselves permission to plan for good things that are healthy and fulfilling for us. We might normally call this self-care, and it's a good antidote for all the regular hard stuff we hear in the news, and through social media. You can connect with Sukh on Twitter @sukhpabial.

In this episode, Sukh talks about apologies, shame and guilt. He explores how we have many missed opportunities to be empathetic, and as a result we can't share our vulnerabilities with others. He discusses the impact of social media on our ability to be empathetic, and instead we have to be right. As a result of being right, when something is sharing something we often have to balance a sense of being right vs valuing the other person for who they are and what they're saying. He ends by discussing how apologising should be about expressing shame and guilt, but shouldn't be laden with self-loathing language or about blaming others. You can follow Sukh on Twitter @sukhpabial.

In this episode, Sukh reflects on shares his experience of completing a Coursera MOOC on Resilience. It was with Dr Karen Reivich from the University of Pennsylvania. Key things that are talked about in this episode are: definition of resilience variables of resilience thinking traps real time resilience building positive emotion strengthening relationships You can complete the strengths survey here "VIA Survey of Character Strengths" https://www.authentichappiness.sas.upenn.edu/testcenter You can connect with Sukh on Twitter @sukhpabial.

In this episode, Sukh reviews the best-selling book Sapiens by author and historian Yuval Noah Harari. The book is a dispassionate and relentless look at human history through the lens of three significant events for the development of Homo Sapiens as a species - 1. The Cognitive Revolution 2. The Agricultural Revolution and 3. The Scientific Revolution. It's not an easy book to consume, because it is challenging to what we think we know of human history, and forces you to examine your own insights. You can buy the book from Amazon here. You can connect with Sukh on Twitter @sukhpabial.

In this episode, Sukh welcomes back guest Gemma Dale. They discuss the problem of calling this working from home, when the reality is we wouldn't choose to work from home under these circumstances - no social connections, no meetings in-person, having to homeschool if you're a parent or care for those in need.  They talk about the challenges of exiting lockdown without a clear plan of what a new working model will look like, and how there's opportunity to really seek out and explore what the workforce needs and wants, and balancing that with the needs of the organisation. They also talk about the impact of lockdown on mental health and how we won't really know the impact for months (or maybe longer) due to lockdown causing people to experience trauma. You can connect with Gemma on Twitter @hr_gem. You can connect with Sukh on Twitter @sukhpabial References in the episode. Flexible working post Covid-19: Myth busting https://hrgemblog.com/2021/02/02/flexible-working-post-covid-19-myth-busting/ It's not about working from home https://hrgemblog.com/2021/03/07/its-not-about-working-from-home/ World Economic Forum article - 6 charts that show what employers and employees really think about remote working https://www.weforum.org/agenda/2020/06/coronavirus-covid19-remote-working-office-employees-employers BBC article - Goldman Sachs: Bank boss rejects work from home as the 'new normal' https://www.bbc.co.uk/news/business-56192048 Spotify HR Blog - Introducing working from anywhere https://hrblog.spotify.com/2021/02/12/introducing-working-from-anywhere/

In this episode, Sukh takes a look at boundaries and the importance of boundaries on personal effectiveness. He discusses the impact of Covid on blurring our normal and regular boundaries. He also discusses how personal effectiveness can be impacted negatively by not establishing clear boundaries. And Sukh also discusses how a lack of boundaries can affect personal relationships. You can connect with Sukh on Twitter @sukhpabial.

In this episode, Sukh talks with friends Fiona McBride and Mark Gilroy and they get all geeky about the Marvel Cinematic Universe! They talk about their favourite characters in the movie saga, their favourite actors, favourite cameos and their favourtie scenes! Be warned, this is full of spoilers! You can connect with Fiona on Twitter @fionamcbride You can connect with Mark on Twitter @thatmarkgilroy You can connect with Sukh on Twitter @sukhpabial All clips are property of Marvel and if they need to be removed, Sukh will do this with ease.

Sukh discusses one of the unexpected things to arise from the situation with Covid which is the personal spotlight on the discomfort people have in being with their own thoughts, and the impact this has on our personal thinking capacity and capability.  Sukh also explores how we've been reliant on others, and how this may have reduced our capability to understand our own resilience and what we can survive. He also presents a focus to allow people to recognise that just by living through the last 10 months, we have displayed for ourselves exactly what kind of resilience we have and the strength we've needed to get through. You can connect with Sukh on Twitter @sukhpabial.

In this episode, Sukh talks about research on resilience and what we can learn from the different papers. Resilience under conditions of extreme stress: a multilevel perspective - Dante Cicchetti https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2948722/ The Impact of Hope and Resilience on Multiple Factors in Neurosurgical Patients: Devika Duggal, Amanda Sacks-Zimmerman and Taylor Liberta https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5120968/ Positive mental health and its relationship with resilience - Kalpana Srivastava https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3530291/ You can connect with Sukh on Twitter @sukhpabial

After a 3 month hiatus, Sukh returns to 3 Good Podcast to talk about happiness. He talks about how we are asking the wrong questions when it comes to being happy. There are a range of things which influence if we feel happy or not: how we express our emotions, the language we use for appreciation, what kind of meaningful things we're doing, the impact of money, and the quality of our relationships we have. You can follow Sukh on Twitter @sukhpabial

In this episode, Sukh shares insights and explanations for why lockdown and isolation has been so hard for many. What do we need for safety and security to reintegrate back into normal functioning? How can we be safe when the virus isn't controlled? You can connect with Sukh on Twitter @sukhpabial.

Sukh takes time at the beginning of the episode to discuss his self-care routine in the face of COVID-19. He shares how for the first few weeks of working from home he was almost paralysed by doing very little for his self-care, and then took time to examine what he could do. The main part of the episode is a book review of Grit by Angela Duckworth. The book answers the question, is talent enough for success to take place? Angela's research is fascinating and raises important insight into what enables success. Spoiler alert, talent alone isn't enough. The book's subtitle, The Power of Passion and Perseverance, gives an indication of what the book covers. You can buy the book from Amazon here. You can connect with Sukh on Twitter @sukhpabial.

In this episode, Sukh starts by addressing some myths about positive psychology: - That if you cultivate positivity it means dismissing or not feeling negative emotions - That if you are facing a physical health or mental health condition and aren't thinking positively, then you're causing your own problems - That if you're feeling a 'negative' emotion, you can control it He also talks about how to build positivity by paying attention to certain types of activity, and making them a more regular part of our daily habits. You can connect with Sukh on Twitter @sukhpabial.

In episode 34, Sukh discusses the everyday boring, routine stuff we should be doing, but don't, that would lead to a better life. He put out a tweet on Twitter asking the question: "What are the boring/routine things that people should do, but don't, that would enable a good life to be had?" He's incorporated many of the responses and reads them out as part of the episode. You can read the thread here https://twitter.com/sukhpabial/status/1233838493484363777 You can connect with Sukh on Twitter @sukhpabial. The book reference was Why We Sleep, by Matthew Walker.

In this episode, Sukh focuses on why we talk about self-awareness as doing 'the work'? What does self-awareness actually help us with? How can some people be self-aware and yet awful people? What can we do to have a stronger moral and ethical compass after self-awareness has been raised? You can connect with Sukh on Twitter @sukhpabial.

In this episode, Sukh discusses why it's so difficult to find empathy with others. What are the things at play that challenge empathy? Why is it difficult to create the time, energy, and personal space for empathy to be more readily available? If you enjoy this episode, be sure to let Sukh know by liking and leaving a review on Apple Podcasts, or right here on Podbean! You can connect with Sukh on Twitter @sukhpabial.

In this episode, Sukh discuss if it's ok to be angry, how we understand anger, and what we can do to release our anger in healthy and appropriate ways. The podcast episodes Sukh talks about, are: Freakonomics Radio Ep 316 - A conversation with PepsiCo CEO Indra Nooyi http://freakonomics.com/podcast/indra-nooyi-update/ Freakonomics Radio Season 8 Ep 14 - Who Decides How Much a Life is Worth? http://freakonomics.com/podcast/who-decides-how-much-a-life-is-worth_radio/ Brene Brown TED talk - The power of vulnerability https://www.ted.com/talks/brene_brown_on_vulnerability Brene Brown TED talk - Listening to shame https://www.ted.com/talks/brene_brown_listening_to_shame Under the Skin podcast - Russel Brand and Brene Brown - Vulnerability and power https://www.russellbrand.com/podcast/85-vulnerability-and-power-with-brene-brown/ Brene Brown - The Call to Courage - Netflix Special https://www.netflix.com/gb/title/81010166 The Learning and Development Podcast with David James https://podcasts.apple.com/gb/podcast/the-learning-development-podcast/id1466927523 You can connect with Sukh on Twitter @sukhpabial

In this episode, Sukh talks about how understanding different mental models can help us understand more about the human condition. It's a bit of a difficult one to cover in one episode, and probably needs further exploration. You can connect with Sukh on Twitter @sukhpabial

In this episode, Sukh shares about why it's ok to have a bad day and not have to artificially find happiness or something to be grateful for. Sometimes it's ok to just experience a bad day / period of time, and allow yourself to process stuff. Sukh isn't talking about trauma, violence, or anything more significantly harmful. He's talking about when you don't do the things you feel you need to do or you're working on stuff which doesn't get you motivated or you've had an argument or you've received some negative feedback. That stuff. You can connect with Sukh on Twitter @sukhpabial.

In this episode, Sukh discusses the importance of having a regular normal day to day routine. How it's through doing mundane stuff, that we're enabled to do stuff which brings us joy and living our best life. You can follow Sukh on Twitter @sukhpabial

Sukh shares in this episode the story of Vaisakhi. This is about how Sikhs became the Khalsa and why this identity matters.

This is a really interesting episode of the podcast where Sukh invites guests Meg Peppin and Sarah Boyd to talk about Thinking Environment. The name comes from work by author and researcher Nancy Kline from her book called Time To Think. It's a really good exploration of why Meg has invested her time into becoming more of a practitioner in this topic and why Sarah has voraciously consumed the courses over 2018. If you have heard about Thinking Environment and curious to want to learn more about it, this is a helpful podcast to hear from two very interested people in the methodology/theory/thinking. You can buy Time To Think here https://www.amazon.co.uk/Time-Think-Listening-Ignite-Human/dp/0706377451/ref=sr_1_fkmrnull_1?crid=10ZC25LEIUBBI&keywords=time+to+think+nancy+klein&qid=1554969082&s=gateway&sprefix=time+to+think%2Caps%2C126&sr=8-1-fkmrnull. You can connect with Meg on Twitter @OD_Optimist. You can connect with Sarah on Twitter @sarahboydh. You can connect with Sukh on Twitter @sukhpabial.

In this episode, Sukh welcomes guest David D'Souza onto the podcast. Together they discuss humility in the modern age. They have a wide ranging discussion which moves from discussing what humility is, to the role of fairness and inclusion, and how entitlement and privilege impact on people being humble. You can connect with David on Twitter @dds180. You can connect with Sukh on Twitter @sukhpabial.

In this episode Sukh shares his reflections on growing up in the UK as a British Sikh.

In this Episode Sukh discusses the variety of people who can help you to grow and be your best self. You can connect with Sukh on Twitter @sukhpabial

In this episode, Sukh explores what emotions are. He talks about his development of thinking of the topic of emotional intelligence and the different ways we talk about emotions and what they do for us as humans. He also discusses how he believes our thinking and the quality of our thinking is directly affected by the emotions we have. He argues that it's possible to think beyond the emotional reaction we're having and cultivating more empathy with others to allow for better thinking to take place. The Emotion At Work podcast by Phil Willcox can be found here https://www.emotionatwork.podbean.com. If you want to read the work by Paul Ekman, a good place to start is his book: Emotions Revealed: Understanding Faces and Feelings https://www.amazon.co.uk/Emotions-Revealed-Understanding-Faces-Feelings-ebook/dp/B00A3BO8P4/ref=sr_1_1?ie=UTF8&qid=1549187267&sr=8-1&keywords=paul+ekman. One of the books by Daniel Goleman is a book called: Emotional Intelligence: Why It Can Matter More Than IQ https://www.amazon.co.uk/Emotional-Intelligence-Matter-More-Than-ebook/dp/B002ROKQNS/ref=sr_1_1?ie=UTF8&qid=1549187363&sr=8-1&keywords=daniel+goleman. You can follow Sukh on Twitter @sukhpabial.

This is a special episode! Sukh was doing some DIY and came across the book - Go The Fuck To Sleep. It's a children's book that's clearly not a children's book. In fact it's NSFW! Do not read this with your children! Listeners who are parents will appreciate this book, I think. You can get the book on Amazon Go the F**k to Sleep https://www.amazon.co.uk/dp/0857862650/ref=cm_sw_r_cp_apa_i_D2orCb18G6RR5 There's a recording of Samuel L. Jackson reading this book which you can catch here https://youtu.be/Udj-o2m39NA And of course you can follow Sukh on Twitter @sukhpabial.

How does play impact on wellbeing? What about game playing? Moreso in the modern age, what about games consoles and games on apps? Are we all gamers how that we play games on our smartphones? Can games be helpful to mental health recovery? Games can be healthy for people to play, and what happens when they become addictive? Regular podcast guest, Mark Gilroy, returns to the podcast discussing all these questions with Sukh. Tetris and cravings article https://www.sciencedirect.com/science/article/pii/S0195666314000828. Tetris and PTSD article https://www.ncbi.nlm.nih.gov/pubmed/28348380. Benefits of action video games http://www.journalofplay.org/sites/www.journalofplay.org/files/pdf-articles/7-1-article-video-games.pdf. Connectivity and multiplayer games https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0078795. Supernormal stimuli https://www.the-scientist.com/daily-news/supernormal-stimuli-43491. You can connect with Sukh on Twitter @sukhpabial. You can connect with Mark on Twitter @themarkgilroy.

Sukh talks to Ryan Tahmassebi in this episode about wellbeing and mental health. It's a really open discussion and Ryan shares his own struggles with depression, the impact it had on his life and family, and what he had to do to learn how to live with it, and be in a much stronger position years later. It's a really good discussion and Sukh and Ryan explore how to talk about wellbeing in organisations, and the role of managers to support team members when they may be experiencing hard times, and the positive impact on organisations when you have open conversations about wellbeing and mental health. They also talk about how schools can do more to positively influence emotional and mental health amongst students. Ryan talked about this blog post from Neil Morrison - Your sickness policy is killing the world https://change-effect.com/2018/11/05/your-sickness-policy-is-killing-the-world/. You can learn more about the good work the Movember Foundation do here - https://uk.movember.com/. You can see the work done by Robertson Cooper here https://www.robertsoncooper.com/. If you want to know more about the mental health resources available to help you, check out Mind https://www.mind.org.uk/. If you want someone to talk to about your mental health, call Mind on 0300 123 3393 or Samaritans on 116 123. You can connect with Sukh on Twitter @sukhpabial. You can connect with Ryan on Twitter @ryantahmassebi and on LinkedIn https://www.linkedin.com/in/ryantahmassebi1986/.  

In this episode, Sukh talks about the importance of appreciation for living more fulfilled and positive lives. He discusses in particular insights on appreciation from Martin Seligman in his book 'Flourish. One of the approaches he shares is Seligman's thinking on appreciative conversations with partners. Sukh also discusses how to cultivate an attitude for appreciation by carrying out activities like regular reflection on #3GoodThings and carrying our gratitude visits. He also discusses his own thinking on how expressing appreciation to your partner is about showing vulnerability by sharing what's important to you, what you value about your partner and being able to express that in healthy and safe ways which cultivates love and shared appreciation. The focus of the episode is about relationships and couples and talking about friends and loved ones. The episode with Jo Wainwright is here https://threegood.podbean.com/e/the-3-good-podcast-episode-19-positive-psychology-in-life/. The episode with more of an explanation about gratitude visits is here https://threegood.podbean.com/e/the-3-good-podcast-episode-8-on-kindness-and-gratitude-visits/. You can get Martin Seligman's book Flourish on Amazon here https://www.amazon.co.uk/Flourish-Understanding-Happiness-Wellbeing-psychology/dp/1857885694/ref=sr_1_1?ie=UTF8&qid=1541365018&sr=8-1&keywords=flourish+martin+seligman. The book by Tal Ben-Shahar is here https://www.amazon.co.uk/Happier-Can-learn-Happy-Paperback/dp/0077123247/ref=sr_1_1?ie=UTF8&qid=1541365090&sr=8-1&keywords=tal+ben+shahar. You can connect with Sukh on Twitter @sukhpabial.  

This is a brilliant episode. Sukh talks to Jo Wainwright about how she believes in positive psychology as a way of everyday being and how it shows up for her in her day to day work. It's a really great exploration of the topic of positive psychology with two practitioners who have studied the subject, understand how to apply psychology in day to day living, and share personal stories of how they've developed their practise along the way. Also, Sukh and Jo are friends, and the episode highlights what it can feel like when friends have a mutually enjoyable conversation about a topic close to both their hearts. They talk about many practical ways you can change how you have daily conversations, including using the word 'and' in place of but' and noticing how this generates a different direction for your conversation. In the podcast, Jo mentions the following different works: Maslow and his hierarchy of needs - explained fully here https://www.simplypsychology.org/maslow.html Stephen Covey's 7th principle "Sharpen the saw" - reproduced on this website https://joe-kelly.com/sharpen-saw-build-inner-reserves/ You can connect with Jo on Twitter @jo_coaches. You can connect with Sukh on Twitter @sukhpabial.

In this episode, Sukh talks about what it means to him to be a modern father. He also discusses the concept of male fragility and explores and shares his own experience of what he does to change his thinking and also how he tried to promote better conversations. You can connect with Sukh on Twitter @sukhpabial.

In this episode, Sukh takes the time to talk about mindfulness. He talks about how the act of mindfulness can sometimes be the wrong thing to focus on, and how being mindful in our daily living can help us identify what is helpful, what is healthy for us, and the impact we may be having on others. He talks about the discomfort we seem to have with sitting with our own thoughts and would much rather play a game of Solitaire than allow our own thoughts to be explored. Sukh shares his own examples of how he practises mindfulness and what this looks like on a daily basis. He also shares thoughts on how being more mindful can allow for better appreciation of what we experience on a daily basis. You can connect with Sukh on Twitter @sukhpabial

This is a really important subject and Sukh's belief is men struggle to talk about their emotions in a way which is helpful and healthy. His guest on the episode is Gary Cookson, and together they discuss a range of factors which can impact on your emotional wellbeing and as a man how we might respond, and what are better ways to respond. Gary is very open about how certain points in career and life have impacted him, and Sukh shares his stories too. It's a really good exploration, and quite a cathartic one, where the discussion explores men's emotional health. You can follow Sukh on Twitter @sukhpabial. You can follow Gary on Twitter @gary_cookson and his company is called Epic HR.

This is a fab episode! Sukh invites Gemma Dale as a guest to the podcast to discuss physical wellbeing. They have a great discussion about why diets are fads, why they don't work, and what can be done about that from an individual perspective. Gemma openly shares about her journey to becoming a personal trainer, losing significant weight and how she got there. They talk about now we can understand nutrition much better and the impact our decisions about food have on our health and wellbeing. Gemma gives really good advice and guidance on how to think about physical activity and exercise, and in particular what different types of exercise do for the body. There's a lot of good exploration about mental health and attitudes to physical health and food in this episode. You can connect with Sukh on Twitter @sukhpabial. You can connect with Gemma on Twitter @hr_gem, and she keeps a fitness blog here All About Fitness https://allaboutfitness.org/. Gemma mentioned the book The Angry Chef, which you can get here http://angry-chef.com/.   

In this episode, Sukh welcomes back Mark Gilroy. They have a full discussion about the impact of modern social technology such as email, social media and apps like WhatsApp have on our wellbeing and resilience. It's a great conversation, with some really nice exploration of how they both grew up with technology and gaming in different ways, what they've learned about how to control their usage of technology, and how they've learned to use apps and notifications differently. They give some great tips such as: Manage your WhatsApp groups by 'muting' the notifications Turn off the Outlook notifications for new emails so you're in control of when you check your email Move the unimportant apps from your smartphone home screen so you're not tempted to check when you see there are unread messages You can connect with Sukh on Twitter @sukhpabial. Mark is the Managing Director of TMSDI. You can find out more about the company at tmsdi.com and connect with Mark on Twitter @ThatMarkGilroy. During the episode, Mark talks about the following references: New York Times article - How modern times are like a zombie onslaught https://www.nytimes.com/2010/12/05/arts/television/05zombies.html?pagewanted=all Academy of Management paper - what happens when we receive emails out of hours or on annual leave? https://journals.aom.org/doi/abs/10.5465/amj.2014.0170 Harvard Business Review article - How to kill creativity https://hbr.org/1998/09/how-to-kill-creativity New Scientist article - Info-mania https://www.newscientist.com/article/dn7298-info-mania-dents-iq-more-than-marijuana/ Apple press release - Reduce interruptions and manage screen time https://www.apple.com/uk/newsroom/2018/06/ios-12-introduces-new-features-to-reduce-interruptions-and-manage-screen-time/ Link to Tim Wu's book - The Attention Merchants http://www.timwu.org/AttentionMerchants.html  

In this episode, Sukh explores the topic of achievements. He talks about the premium we place on the traditional sense of achievements, and how this impacts on belittling the importance of regular everyday achievements. You can follow Sukh on Twitter @sukhpabial.

On this episode, Sukh talks about happiness and how it's not easy to find as people want it to be, or make claims about the right way to be happy. He argues perhaps happiness - and unhappiness - are what we describe when either other things are going very well for us, or when other things are not going well. He explains the PERMA model by Martin Seligman in which he discusses you can think about and improve your wellbeing and raise your resilience. Wellbeing and resilience are concepts you can measure and you can improve tacitly - that is by doing things. The PERMA model is Positive emotion Engagement Relationships Meaning Achievements   You can read more about this model in Martin Seligman's book, Flourish. If you like this episode, hit 'like', subscribe to the podcast, and it helps others to find the podcast if you leave a comment. You can connect with Sukh on Twitter @sukhpabial.

In this episode, Sukh takes personally about what he's learned about self-care and how it's helped him improve his wellbeing and maintain better resilience. He explains that his main driver for this was in recognising that when at home he wasn't always his best self, and this was in part because there were many other aspects of his life that were not in a good place. He talks through how he paid attention to: everyday routines friendships digital life physical health family life seeking counselling and therapy The Emotion at Work podcast he made reference to is episode 17 on Burnout http://emotionatwork.podbean.com/e/emotion-at-work-stories-burnout/. You can connect with Sukh on Twitter @sukhpabial.

On this episode, Sukh spends time exploring wellbeing beyond the normal confines of physical and mental health. He encourages listeners to consider factors around emotional health, financial health, work health, community health and spiritual health and how these impact on wellbeing too. You can connect with Sukh on Twitter @sukhpabial. This is an NHS article about being 'fat and healthy' - https://www.nhs.uk/news/lifestyle-and-exercise/regular-activity-may-help-some-people-stay-fat-and-fit/. The Emotion At Work podcast by Phil Willcox https://www.emotionatwork.co.uk/podcast/.  

In this episode, Sukh has guest Sarah Boyd on the show, and they talk about a range of things for how positive psychology is put into practice. Sarah's main area of work focuses on healthcare in the UK and enabling better change within the NHS. They talk about appreciate inquiry as an approach for organisational change, and how it utilises positive psychology principles to enable generative dialogue and focusing on strengths and achievements. They talk about the use or language and how the language we use determines what we think and believe. They explore all manners of topics related to positive psychology with some quality thinking about approaches to change management, the importance of taking small steps, the interplay of positive psychology and life events that are challenging, and how we can think about parenting in different ways too. As it's still early day's in Sukh's world of podcasting, the audio edit isn't as well balanced as it could be. Please do forgive Sukh's tinny and sharp speech, he promises not to do it again! You can connect with Sukh and Sarah on Twitter - @sukhpabial and @sarahboydh In the podcast, the following pieces are referenced: Sarah wrote a blog post about the bits of appreciative inquiry that she loves. That's here http://www.dotconnection.co.uk/blog/2017/11/17/appreciative-inquiry-the-bits-i-love The Grief Cast by Cariad Lloyd https://itunes.apple.com/gb/podcast/griefcast/id1178572854?mt=2 The Emotion At Work podcast by Phil Willcox https://www.emotionatwork.co.uk/podcast/ They talk about Miriam Akhtar who is a positive psychology practitioner in the UK. You can find her here https://positivepsychologytraining.co.uk/about/miriam/ They also talk about and get all fanboi over Sarah Lewis and her work in positive psychology and as an appreciative inquiry practitioner. You can find out about her here https://www.acukltd.com/about-us/ Sarah mentioned Sarah Lewis' book - Appreciative Inquiry for Change Management which you can get here https://www.amazon.co.uk/Appreciative-Inquiry-Change-Management-Organizational/dp/0749463554/ref=sr_1_12?ie=UTF8&qid=1524923033&sr=8-12&keywords=sarah+lewis+books

In this episode, Sukh talks about what kindness means, about how it makes us feel, what it enables in us as people, and how we naturally seek to be kind to others. He talks about how kindness is love, and is one of the most true forms of human virtue and humanity.  Sukh also shares in this episode a practical activity called a gratitude visit. He explains what it is, and how it can happen.  Sukh made reference to this tweet from Lindsay Toub https://twitter.com/cblitoub/status/982340474752176129    

In this episode, Sukh talks about emotional health. He talks about how its commonplace to talk about physical health and mental health, and we don't often talk about emotional health. He explores ways in which we can think about our emotions, how we can understand what our emotions might be telling us, and different ways we can resolve or deal with our emotions. Sukh also discusses emotional health for men and how men are socialised to suppress and express emotions in different ways. You can connect with Sukh on Twitter @sukhpabial.

In this episode, Sukh talks about the importance of community. He takes a look into how community differs from other groups such as cults, or groups where people are willingly causing harm to themselves or to others. He highlights what community enables for people to thrive, and the role of community leaders. He gives examples of different communities he's part of and shares insights into why Sikhs see community as a blessed group of people.  You can connect with Sukh on Twitter @sukhpabial.

In this episode, Sukh has a guest on the show - Mark Gilroy. Together, they discuss the topic of optimism. It's a longer episode than normal, coming in at just shy of 1hr and 15 mins, so tuck in, it's a deep exploration!   Sukh and Mark discuss a range of related topics to optimism: - They explore how optimism is a psychological construct, and what it helps with for a healthy mind. - They discuss pessimism, how it's the opposite of optimism, can offer a healthy balance to being too optimistic, and how it can be a healthy way of thinking. - They make a clear distinction that optimism and pessimism are not related to mental health disorders, and how they are useful for healthy human functioning. - Mark shares a really useful model to identify overly pessimistic attitudes where someone may use language where the following is evident: Permanence - describing things in ways that indicate there's never a positive outcome and there is no hope for their to be a positive outcome Personal - describing things in ways that are detrimental to the individual e.g. "why does it always happen to me" Perseverance - describing things and extrapolating things to pervade across a group unfairly - They discuss how optimism can be overused and may impair quality of judgements that need to be made. - They discuss the role of data, evidence and examples and how they either support optimism or pessismism.   This was a really good deep exploration of the topic of optimism, and Mark was really generous with his insights and sharing of research that is related to the topic. Links that Mark has shared which are useful for people to explore further: The book by Tali Sharot - The Optimism Bias: Why we're wired to look on the bright side - https://www.amazon.co.uk/Optimism-Bias-were-wired-bright/dp/1780332637/ref=la_B004ANWOX4_1_2?s=books&ie=UTF8&qid=1519468999&sr=1-2 Tali Sharot's TED Talk - The Optimism Bias - https://www.ted.com/talks/tali_sharot_the_optimism_bias The book by Dan Ariely - Predictably Irrational - The Hidden Forces That Shape Our Decisions - https://www.amazon.co.uk/Predictably-Irrational-Hidden-Forces-Decisions/dp/0007256531 Dan Ariely's YouTube video on Loss Aversion and The Endowment Effect - https://www.youtube.com/watch?v=YpiGVWO-C64   Finally, you may have noticed there's no intro music to the podcast! Big thanks and love to Mark himself for producing the piece for the podcast. You can connect with Sukh on Twitter @sukhpabial. You can connect with Mark on Twitter @thatmarkgilroy and find out more about the work that TMSDI do at www.tmsdi.com.

In this episode Sukh discusses the importance of accepting that bad things happen in life. He talks about how we can understand bad things happening through three different lenses. One is about bad things happening which after a passage of time, we can recover from and continue with normal living. The other is about wilful violence and / or manipulation of others. He explores here how often these actions are designed to completely disrupt everything about normal life and until justice is reached or the situation resolved it's often too hard to continue with normal life. The third is how we talk about death and not because people may be facing terminal illnesses but because it enables us to be better prepared for the loss of loved ones and to be better resolved about their wishes after they've passed. Sukh acknowledges this is a heavy topic to discuss and actively encourages people to discuss and / or comment as appropriate. You can connect with Sukh on Twitter @sukhpabial.

What are your strengths? How do you understand them about yourself? In knowing your strengths how are you a better person for them? Sukh explores what he believes is a distinction between being good at something and having strength in it. You can learn more about strengths and your own by completing the VIA survey here http://www.viacharacter.org/www/Character-Strengths-Survey. You can also check out more resources on the University of Pennsylvania website https://www.authentichappiness.sas.upenn.edu/testcenter. Towards the end, Sukh talks about understanding your signature strength. You can connect with Sukh on Twitter @sukhpabial.

In this episode, Sukh discusses what positive psychology is and isn't. He does this by exploring positive thinking, what it can help with and its limitations. Sukh also discusses how positive psychology helps with and is focused on thinking about reality and what's not working well as well as being about building on people's strengths and helping people be their best self. The later part of the podcast is where Sukh discusses the importance of having a third place and how this is supportive for individuals. You can connect with Sukh on Twitter @sukhpabial.

In this opening episode, Sukh Pabial shares why he has chosen to start the 3 Good podcast and why he wants to talk about positive psychology, wellbeing, resilience, mental health and emotional intelligence. He references the work by Professor Martin Seligman as being a major influence for him, and encourages listeners to check out the #3goodthings hashtag on Twitter.