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The 3 Good Podcast

Updated 6 days ago

Science
Social Sciences
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Sukh Pabial talks about all things related to positive psychology, wellbeing, resilience, mental health and emotional intelligence.

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Sukh Pabial talks about all things related to positive psychology, wellbeing, resilience, mental health and emotional intelligence.

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The Best Episodes of:

Cover image of The 3 Good Podcast

The 3 Good Podcast

Updated 6 days ago

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Sukh Pabial talks about all things related to positive psychology, wellbeing, resilience, mental health and emotional intelligence.

Rank #1: The 3 Good Podcast: Episode 3 Talking about Strengths

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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.

Feb 10 2018

30mins

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Rank #2: The 3 Good Podcast: Episode 5 Talking about optimism

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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.

Mar 03 2018

1hr 11mins

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Rank #3: The 3 Good Podcast: Episode 4 Bad Things Happen, Death and Willful Violence

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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.

Feb 17 2018

43mins

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Rank #4: Special Episode: The Story of Vaisakhi

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

Apr 14 2019

24mins

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Rank #5: The 3 Good Podcast: Episode 27 Learning about Thinking Environment

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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.

Apr 10 2019

1hr 3mins

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Rank #6: The 3 Good Podcast: Episode 26 Humility in the modern age

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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.

Mar 09 2019

51mins

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Rank #7: The 3 Good Podcast: Episode 25 Growing up as a British Sikh

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

Mar 03 2019

51mins

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Rank #8: Special Episode! Reading of Go The F*ck to Sleep

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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.

Jan 20 2019

5mins

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Rank #9: The 3 Good Podcast: Episode 22 Play, games and wellbeing

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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.

Nov 23 2018

1hr 7mins

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Rank #10: The 3 Good Podcast: Episode 21 Two guys talking about wellbeing

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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/.

Nov 17 2018

58mins

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Rank #11: The 3 Good Podcast: Episode 19 Positive Psychology in Life

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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.

Oct 22 2018

1hr 10mins

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Rank #12: The 3 Good Podcast: Episode 17 What is mindfuless? An exploration

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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

Aug 25 2018

35mins

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Rank #13: The 3 Good Podcast: Episode 16 Men's emotional health

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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.

Jul 21 2018

1hr 4mins

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Rank #14: The 3 Good Podcast: Episode 14 The impact of social technology on wellbeing and resilience

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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

Jul 06 2018

1hr 4mins

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Rank #15: The 3 Good Podcast: Episode 11 Self-care and how I look after my wellbeing

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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.

May 27 2018

43mins

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