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Kandungan disediakan oleh Focus Bear Pty Ltd, Jeremy Nagel, and Joey K. Semua kandungan podcast termasuk episod, grafik dan perihalan podcast dimuat naik dan disediakan terus oleh Focus Bear Pty Ltd, Jeremy Nagel, and Joey K atau rakan kongsi platform podcast mereka. Jika anda percaya seseorang menggunakan karya berhak cipta anda tanpa kebenaran anda, anda boleh mengikuti proses yang digariskan di sini https://ms.player.fm/legal.
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Focus and Chill - productivity tactics for AuDHDers and other neurodivergent folks explicit
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Manage series 3493829
Kandungan disediakan oleh Focus Bear Pty Ltd, Jeremy Nagel, and Joey K. Semua kandungan podcast termasuk episod, grafik dan perihalan podcast dimuat naik dan disediakan terus oleh Focus Bear Pty Ltd, Jeremy Nagel, and Joey K atau rakan kongsi platform podcast mereka. Jika anda percaya seseorang menggunakan karya berhak cipta anda tanpa kebenaran anda, anda boleh mengikuti proses yang digariskan di sini https://ms.player.fm/legal.
Welcome to the Focus and Chill podcast where we discuss productivity tactics that work for AuDHDers and other neurospicy people. Every episode we interview guests with lived experience of neurodivergence who also have a solid productivity and habit game and pass the learnings on to you, our wise and benevolent audience. Podcast sponsored by https://focusbear.io
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88 episod
Tandakan semua sebagai (belum) dimainkan
Manage series 3493829
Kandungan disediakan oleh Focus Bear Pty Ltd, Jeremy Nagel, and Joey K. Semua kandungan podcast termasuk episod, grafik dan perihalan podcast dimuat naik dan disediakan terus oleh Focus Bear Pty Ltd, Jeremy Nagel, and Joey K atau rakan kongsi platform podcast mereka. Jika anda percaya seseorang menggunakan karya berhak cipta anda tanpa kebenaran anda, anda boleh mengikuti proses yang digariskan di sini https://ms.player.fm/legal.
Welcome to the Focus and Chill podcast where we discuss productivity tactics that work for AuDHDers and other neurospicy people. Every episode we interview guests with lived experience of neurodivergence who also have a solid productivity and habit game and pass the learnings on to you, our wise and benevolent audience. Podcast sponsored by https://focusbear.io
…
continue reading
88 episod
Semua episod
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Focus and Chill - productivity tactics for AuDHDers and other neurodivergent folks
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Welcome to episode #90! We’re thrilled to be joined by Michael O’Sullivan today. Michael O’Sullivan is a mind and body performance coach specializing in executive health, leadership, and peak performance . With over 25 years of experience in health and well-being, he helps CEOs, entrepreneurs, and professionals optimize their energy, focus, and productivity . As the founder of Body Beyond Limits and Elite Power Moves , Michael works with functional genomic testing, blood work, and high-performance strategies to create personalized health and leadership plans . Diagnosed with ADHD later in life , he has turned it into a superpower , designing science-backed methods to manage stress, master time, and maintain momentum . In this episode, we discuss ADHD, leadership, energy management, and how to structure your life for long-term success . Welcome to the show, Michael! Questions JN: When did you first realize you were neurodivergent? Always struggled with focus, impulsivity, and delegation Friends with ADHD pointed out he had all the traits Got diagnosed at age 40 and turned ADHD into a strength JN: How did ADHD affect your leadership style? Used to be a transactional leader , constantly checking on tasks Transitioned to transformational leadership using the 10-80-10 approach Learned to delegate, trust his team, and focus on high-impact work JN: What changes did you make in managing your business and team? Uses Loom videos, SOPs, and AI to streamline work Gives his team more ownership and accountability Focuses on high-leverage tasks rather than micromanaging JC: What are some of your best productivity strategies for ADHD? Time-blocking energy levels – Grouping similar tasks together Recording Loom videos & delegating – Saves time on repetitive tasks Using binaural beats & movement breaks – Boosts focus & creativity JC: What are some productivity strategies that DON’T work for you? Pomodoro technique – Finds longer deep-work sessions more effective Strict to-do lists – Prefers prioritizing tasks based on impact & energy Forcing structure – Works better with flexible routines & flow states JN: What does your morning routine look like? Wakes up at 3 AM – Starts the day with lemon water & breathwork Gratitude journaling & movement – Sets the tone for peak performance Deep work first – Tackles the most important tasks before distractions JN: How do you wind down at night? Stops eating 2 hours before bed – Optimizes digestion & sleep quality Blue light blockers & meditation – Reduces mental overstimulation Asks subconscious questions before sleep – Enhances problem-solving overnight JN: How does diet impact ADHD & performance? Avoids high-starch meals that spike insulin – Keeps blood sugar stable Focuses on high-protein, nutrient-dense meals for sustained energy Uses scheduled meal reminders to avoid forgetting to eat JN: How do movement and recovery affect productivity? 6 minutes of movement every hour boosts productivity by 60% Uses cryotherapy, hot yoga & gym sessions to regulate stress Schedules recovery days after high-energy work periods JN: Where can people connect with you? LinkedIn: https://www.linkedin.com/in/elitepowermoves/ Instagram: https://www.instagram.com/michaelosullivanexecutivecoach/ Website: https://www.michaelosullivanfitness.com/official-page JC: Final words for the audience? "Success isn’t about working harder—it’s about managing energy smarter." "Optimize your calendar, focus on high-impact work, and make recovery a priority." More from Focus Bear: Website: https://focusbear.io LinkedIn: https://www.linkedin.com/company/focus-bear/ Youtube: https://www.youtube.com/@focusbearapp Twitter: https://twitter.com/focusbear1 Instagram: https://www.instagram.com/focus_bear/ Facebook: https://www.facebook.com/focusbearapp/ Podcast: https://podcast.focusbear.io Tiktok: https://www.tiktok.com/@focusbear Connect with Jeremy: LinkedIn: https://linkedin.com/in/nageljeremy Email: jeremy@focusbear.io Connect with Joey: LinkedIn: https://www.linkedin.com/in/joeycorea/ Newsletter: https://thepluckyjester.com/newsletter/…
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Focus and Chill - productivity tactics for AuDHDers and other neurodivergent folks
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Welcome to episode #89! We’re thrilled to be joined by Lia Lawton today. Lia Lawton is a neurodivergent psychologist and psychosexual therapist , passionate about helping clients explore intimacy, communication, and relationships in ways that are authentic to their unique neurotypes. She runs Fine Sanctuary , a private practice that provides therapy for ADHD, autism, and sexual health concerns . Diagnosed with ADHD in her late 20s, Lia understands firsthand the challenges of masking, late diagnosis, and navigating relationships as a neurodivergent adult . She is also working on developing neurodivergent-friendly tech tools to support better communication and connection. In this episode, we dive into how ADHD and autism affect relationships, intimacy, emotional regulation, and self-acceptance . Welcome to the show, Lia! Questions JN: When did you first realize you were neurodivergent? Late 20s—her dad was diagnosed first and encouraged her to get assessed Had struggled with dyscalculia (number dyslexia) in school but wasn’t identified as neurodivergent ADHD traits were dismissed in school as “lazy” or “talking too much” JN: What was school like for you growing up? Thrived in primary school but struggled after transitioning to a larger, all-girls school Was misunderstood and labeled as lazy , leading to complete withdrawal A teacher once wrote in a report: "Lia handed in no work this year. Good luck for year 11." JN: What was your career path before psychology? Worked in event management, nightclubs, and the strip club industry Loved fast-paced, high-stimulation environments that suited her ADHD brain A bad therapy experience led her to return to university to study psychology JC: How did getting diagnosed with ADHD change things for you? Medication was life-changing , but not a complete fix Helped level the playing field but still required additional strategies Found alternative supports like binaural beats and heavy metal music for focus JC: How do ADHD and autism impact relationships and intimacy? Emotional regulation issues can cause communication breakdowns Masking in relationships leads to burnout and resentment Many neurodivergent people struggle with sensory sensitivities & intimacy disconnect JC: What are some common intimacy struggles for neurodivergent clients? Porn addiction, anxiety around sex, erectile dysfunction, painful sex, and mismatched libidos Relationship challenges when one partner is neurodivergent and the other isn’t Communication breakdowns due to different processing styles JN: How do you help couples navigate neurodivergence in relationships? Explains the brain differences to both partners to build understanding Helps clients develop clearer communication strategies Encourages acceptance of different intimacy needs rather than forcing a "norm" JN: What new projects are you working on? Exploring AI and app development to create neurodivergent-friendly communication tools Writing a book on ADHD, sex, and relationships (currently in the idea-collection phase) JC: What productivity strategies work for you? Standing desk for movement while working Binaural beats & heavy metal music to help with focus Breaking tasks into structured steps to avoid feeling overwhelmed JC: What productivity advice does NOT work for you? Journaling in pre-dated diaries —leads to guilt when she forgets to use it "Just remember to do it" strategies —doesn’t work for ADHD brains Out of sight, out of mind —has to leave things visible to remember them JN: What does your morning routine look like? Not a morning person —needs time to wake up and reset Starts with a shower & reviewing client notes before first session Uses movement & structured quiet time before diving into work JN: How do you wind down at night? Reads before bed to slow down thoughts Avoids work-related conversations in the bedroom Finds her Golden Retriever comforting & part of her nightly routine JN: Where can people connect with you? Website: https://findsanctuary.com.au/ Instagram: https://www.instagram.com/masterofsex_ology/ JC: Final words for the audience? "Know your own brain. The more you understand it, the easier life becomes." "You’re already playing life on hard mode—find what makes things easier." More from Focus Bear: Website: https://focusbear.io LinkedIn: https://www.linkedin.com/company/focus-bear/ Youtube: https://www.youtube.com/@focusbearapp Twitter: https://twitter.com/focusbear1 Instagram: https://www.instagram.com/focus_bear/ Facebook: https://www.facebook.com/focusbearapp/ Podcast: https://podcast.focusbear.io Tiktok: https://www.tiktok.com/@focusbear Connect with Jeremy: LinkedIn: https://linkedin.com/in/nageljeremy Email: jeremy@focusbear.io Connect with Joey: LinkedIn: https://www.linkedin.com/in/joeycorea/ Newsletter: https://thepluckyjester.com/newsletter/…
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Focus and Chill - productivity tactics for AuDHDers and other neurodivergent folks
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Welcome to episode #88! We’re thrilled to be joined by Ewa Nowińska today. Ewa Nowińska is a psychologist specializing in ADHD, trauma, and eating disorders , with a unique perspective shaped by her lived experience in a neurodivergent family . Originally from Poland, she has lived and worked across four different countries and now practices in Sydney. Ewa's work focuses on helping adults with ADHD navigate emotional regulation, trauma healing, and eating disorders , using evidence-based methods like EMDR therapy . She also provides therapy in Spanish and Polish , making her practice accessible to diverse communities. In this episode, we explore the link between ADHD and trauma, masking, self-acceptance, and how to build emotional resilience . Welcome to the show, Ewa! Questions JN: When did you first realize you were neurodivergent? Grew up in a neurodivergent family but didn’t recognize her own ADHD Hyperactivity and impulsivity were seen as personality traits rather than ADHD signs Began working with ADHD assessments and recognized traits in herself JN: What was it like growing up with undiagnosed ADHD? Encouraged to be creative at home , but criticized for being too loud & direct outside Cultural expectations in Poland added to the challenge of masking Realized her traits stood out even among other Polish people JN: How did your ADHD diagnosis change things for you? Provided relief and clarity about why certain challenges existed Experienced the grief of late diagnosis , wondering how life might have been different Faced dismissiveness from colleagues who viewed ADHD through a trauma-only lens JN: What’s the connection between ADHD and eating disorders? ADHDers often struggle with impulsivity, emotional eating & interoception (body signals) Hyperfixation on food or lack of structure can lead to disordered eating patterns EMDR therapy is useful for addressing past experiences tied to body image and food habits JC: What are some of the biggest challenges your ADHD clients face? Rejection Sensitivity & Childhood Messages – internalizing being "too much" Masking & Burnout – trying to appear neurotypical leads to exhaustion Balancing Structure & Flexibility – learning how to create systems that work JC: What strategies help with emotional regulation? Body-based regulation – exercise, movement, and grounding techniques Externalizing thoughts – writing down intrusive thoughts before bed Creating safe environments – surrounding yourself with people who accept you without masking JN: How does EMDR therapy help neurodivergent individuals? Helps process past experiences of rejection, shame & trauma Reduces emotional distress tied to past experiences of being misunderstood Provides a non-verbal approach to processing trauma, which is useful for alexithymic (emotionally disconnected) individuals JN: What does your morning routine look like? 6 AM wake-up – Prepares kids' lunches before heading to the gym Gym session – Exercises in the morning as a non-negotiable self-care habit Starts work after breakfast with a structured but flexible approach JN: How do you wind down at night? Aiming for a 9 PM bedtime – Reads or watches something light before sleeping Uses meditation & writing down thoughts if her mind is racing Reminds herself that perfection isn’t necessary before going to sleep JN: Where can people connect with you? Website: https://enpsych.com.au/ Instagram: https://www.instagram.com/enpsych.com.au/ Ebook & Resources: Available on her website JC: Final words for the audience? "You don’t need to fit into neurotypical expectations—find what works for you." "Healing is possible when you allow yourself to be seen and understood.” More from Focus Bear: Website: https://focusbear.io LinkedIn: https://www.linkedin.com/company/focus-bear/ Youtube: https://www.youtube.com/@focusbearapp Twitter: https://twitter.com/focusbear1 Instagram: https://www.instagram.com/focus_bear/ Facebook: https://www.facebook.com/focusbearapp/ Podcast: https://podcast.focusbear.io Tiktok: https://www.tiktok.com/@focusbear Connect with Jeremy: LinkedIn: https://linkedin.com/in/nageljeremy Email: jeremy@focusbear.io Connect with Joey: LinkedIn: https://www.linkedin.com/in/joeycorea/ Newsletter: https://thepluckyjester.com/newsletter/…
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Focus and Chill - productivity tactics for AuDHDers and other neurodivergent folks
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Welcome to episode #87! We’re thrilled to be joined by Werner Van Huffel today. Werner Van Huffel is the co-founder of Kavn , a career support organization that helps neurodivergent professionals find meaningful remote work. With a background in enterprise architecture, AI, and business consulting , Werner has spent years advocating for career remoter professionals , ensuring they thrive in workspaces that align with their strengths. Diagnosed later in life, Werner discovered his neurodivergence through supporting his children. This realization led him to study psychology, homeschool his kids, and ultimately launch Kaven —a company that matches neurodivergent professionals with remote work environments that foster success . In this episode, we explore the intersection of neurodivergence, remote work, AI, and productivity . Welcome to the show, Werner! Questions JN: How did you first discover you were neurodivergent? Never thought of himself as different until seeing his children struggle Started noticing similar traits in himself while homeschooling and studying psychology Realized society has become less accepting of differences , which led to launching Kaven JN: What inspired you to start Kaven? Started as a recruitment agency but quickly shifted focus to supporting neurodivergent professionals Noticed a pattern: traditional career paths weren’t working for many neurodivergent people Coined the term “career remoter” to describe professionals who don’t follow linear career paths JN: What is a "career remoter"? Someone who follows their own path rather than climbing a corporate ladder Often works independently, values flexibility, autonomy, and meaningful work Many neurodivergent professionals thrive in non-traditional career setups JN: How does Kaven support remote professionals? Matches neurodivergent professionals with remote-friendly organizations Helps businesses create truly inclusive remote work environments Provides psychological first aid & career coaching for professionals navigating career changes JN: What are the biggest advantages of remote work for neurodivergent individuals? Reduced social demands – Less energy spent on office politics and sensory overwhelm More control over workspace – Can customize environment for focus and comfort Flexible schedules – Work when productivity is highest, not just 9 to 5 JN: What are the challenges some neurodivergent professionals face with remote work? Some ADHD professionals struggle with lack of body doubling and external structure Others miss spontaneous idea-sharing that happens in physical workspaces Kaven helps find solutions tailored to individual needs , whether fully remote or hybrid JC: How do you use AI as a productivity tool? Uses AI for speech-to-text to capture ideas faster than typing Runs AI-powered summarization tools to process large amounts of information quickly Believes AI is a game-changer for neurodivergent professionals who struggle with traditional workflows JN: What productivity strategies work best for you? Focuses on outcomes rather than rigid to-do lists Uses mind maps to organize thoughts and break down complex projects Records ideas verbally and transcribes them for structured review JN: What productivity advice doesn’t work for you? Strict time-blocking – Prefers a flexible workflow that allows for deep dives into tasks “Eat the frog” method – Finds it more effective to start with exciting tasks to build momentum Traditional task lists – Instead, prioritizes tasks based on impact & urgency JN: What does your morning routine look like? Starts at 5 AM with a morning walk or exercise to get energy levels up Prepares mentally for the day by identifying key priorities Works from home but visits client sites when needed for collaboration JN: How do you wind down at night? Gaming (Diablo, Project Zomboid, Elite Dangerous) helps transition from work to relaxation Reads tech & psychology research to stay engaged with evolving ideas Sometimes gets bursts of inspiration late at night and captures ideas before sleeping JN: Where can people connect with you? Website: https://www.kavn.au/ Email: van@kavn.au JC: Final words for the audience? "Accept who you are. You’re not different—you’re you, and that’s enough." "Find the career setup that works for your brain, not the one society tells you to follow." More from Focus Bear: Website: https://focusbear.io LinkedIn: https://www.linkedin.com/company/focus-bear/ Youtube: https://www.youtube.com/@focusbearapp Twitter: https://twitter.com/focusbear1 Instagram: https://www.instagram.com/focus_bear/ Facebook: https://www.facebook.com/focusbearapp/ Podcast: https://podcast.focusbear.io Tiktok: https://www.tiktok.com/@focusbear Connect with Jeremy: LinkedIn: https://linkedin.com/in/nageljeremy Email: jeremy@focusbear.io Connect with Joey: LinkedIn: https://www.linkedin.com/in/joeycorea/ Newsletter: https://thepluckyjester.com/newsletter/…
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Focus and Chill - productivity tactics for AuDHDers and other neurodivergent folks
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Welcome to episode #86! We’re thrilled to be joined by Ana Krajinović today. Ana Krajinović is a linguist, writer, and comic artist whose work explores the intersection of language, cognition, and visual storytelling . As an academic researcher at Tilburg University , she studies how comics use symbolic structures to convey meaning. Diagnosed with ADHD in adulthood, Ana has navigated challenges with task paralysis, executive dysfunction, and emotional regulation —but she’s also learned to harness her neurodivergence as a strength. Through her comics and writing, she shares insights on productivity, motivation, and embracing creative chaos. In this episode, we discuss ADHD, autism, creativity, productivity struggles, and how to work with your brain, not against it . Welcome to the show, Ana! Questions JN: When did you first realize you were neurodivergent? Started noticing ADHD traits about three years ago Initially misdiagnosed with depression and social anxiety Discovered ADHD through HowToADHD YouTube videos Diagnosis process in Germany was smooth, but long-term care was challenging JN: What challenges did you face growing up with undiagnosed ADHD? Was an excellent student because school was a special interest Social difficulties—never fully understood trends, popularity, or social norms Struggled with spatial awareness —difficulty with sports, movement, and even using appliances Noticed task paralysis in adulthood when responsibilities increased JN: How did your ADHD impact your PhD journey? Passion for linguistics kept her engaged, but executive function challenges made consistent work difficult Struggled with bureaucracy and non-research tasks Motivation fluctuated—hyperfocused on interesting topics but shut down on tedious tasks JN: How did you manage emotional regulation and overwhelm? Experienced meltdowns and shutdowns over small tasks Learned to recognize disproportionate emotional reactions to certain demands Found self-acceptance through embracing chaos instead of forcing structure JC: What changed for you after receiving your ADHD diagnosis? Biggest shift was self-acceptance —realizing her brain works differently but isn’t "less" Stopped feeling guilty for needing more time on tasks Medication helped initially, but her biggest breakthrough came from Chasteberry supplements Found a balance between structure and flexibility to optimize creativity JC: What are some productivity strategies that work for you? Start with tasks you enjoy to build momentum Trick yourself into hyperfocus by doing something exciting first Use body doubling & external accountability to stay on track Flexible scheduling —writes down tasks but doesn’t guilt-trip herself for postponing them JC: What productivity advice does NOT work for you? "Eat the frog" (doing the hardest task first) —kills motivation for the entire day Strict time-blocking —leads to frustration when tasks take longer than expected Forcing inspiration —instead, she reads comics or listens to creators to spark ideas JN: How do you approach creativity and motivation? Embraces chaos —lets ideas flow rather than forcing a rigid schedule Uses deadlines as external motivators to push through creative blocks Allows herself to switch between projects instead of forcing consistency JN: What does your morning routine look like? Slow start with breakfast & conversation —important for waking up mentally Gradual movement (yoga, stretching, light work) before diving into deep tasks Avoids immediate productivity pressure to prevent shutdowns JN: How do you wind down at night? Watches Netflix or does low-effort activities to relax Uses earplugs and a sleep mask to eliminate sensory disruptions Prioritizes a quiet, distraction-free sleep environment JN: Where can people connect with you? Website: annakrajinovic.com Medium: https://medium.com/@anakrajinovic Substack: https://anakrajinovic.substack.com/ Instagram: https://www.instagram.com/anacomics/ JC: Final words for the audience? "Follow what excites you. If something doesn’t spark joy, explore a different path." "Don’t judge your productivity by neurotypical standards—find what works for your brain." More from Focus Bear: Website: https://focusbear.io LinkedIn: https://www.linkedin.com/company/focus-bear/ Youtube: https://www.youtube.com/@focusbearapp Twitter: https://twitter.com/focusbear1 Instagram: https://www.instagram.com/focus_bear/ Facebook: https://www.facebook.com/focusbearapp/ Podcast: https://podcast.focusbear.io Tiktok: https://www.tiktok.com/@focusbear Connect with Jeremy: LinkedIn: https://linkedin.com/in/nageljeremy Email: jeremy@focusbear.io Connect with Joey: LinkedIn: https://www.linkedin.com/in/joeycorea/ Newsletter: https://thepluckyjester.com/newsletter/…
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Focus and Chill - productivity tactics for AuDHDers and other neurodivergent folks
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Welcome to episode #85! We’re thrilled to be joined by James Cavanagh today. James Cavanagh is a neurodiversity consultant and the founder of Raw Life Health , a practice dedicated to helping neurodivergent individuals thrive. With over 25 years of experience in mental health, education, and disability support, James combines evidence-based therapy with lived experience to create neuroaffirming strategies . He is the creator of the Rawsome Framework , a strength-based approach to emotional regulation, productivity, and resilience. Passionate about transforming workplaces, healthcare, and education for neurodivergent individuals, James brings a holistic and person-centered approach to his work. In this episode, we discuss ADHD, emotional regulation, executive functioning, and how to create personalized routines that actually work. Welcome to the show, James! Questions JN: Can you share your journey with neurodivergence? Showed signs of ADHD in childhood but wasn’t diagnosed until later in life Experienced anxiety and misdiagnoses in the 90s before identifying as neurodivergent Diagnosis brought relief and a structured guide for self-understanding JN: What challenges did you face growing up with ADHD? Struggled with emotional regulation , leading to difficulties in social and work settings Felt frustrated by the executive function demands of traditional education and workplaces Realized later in life that ADHD was impacting finances, relationships, and daily routines JN: How has ADHD shaped your career path? Worked in various fields—education, mental health, disability support—before founding Raw Life Health Used his curiosity and adaptability as strengths rather than seeing them as failures Built a strengths-based approach to help others find their personal work-life balance JN: Can you explain the Rawsome Framework ? A strengths-based system for resilience, emotional regulation, and productivity Consists of seven pillars : Relationships, Adaptability, Wellness, Sensory Processing, Organization, Mindfulness, and Empowerment Designed to help individuals create structured, flexible environments that work for their neurotype JN: What are some key productivity strategies that work for ADHD? Uses the Mandatory, Mundane, Meaningful (3M) Method to structure daily tasks Gamifies tasks to make boring activities more engaging Uses stress as a currency —ensuring high-stress tasks provide meaningful outcomes JN: What are some common productivity tips that don’t work for you? "Just focus harder" – ADHD is not a lack of effort but a challenge of directing effort Strict time-blocking methods – prefers a flexible, adaptive approach instead Unhelpful advice from neurotypicals – often dismisses the real struggles of executive dysfunction JN: What does your morning routine look like? Wakes up gradually over 15 minutes to avoid shock to the system Starts the day with a shower, coffee, and a 30-minute walk to clear his mind Arrives at work an hour early to ease into the day without stress JN: How do you optimize sleep and wind down at night? Keeps phones out of the bedroom and uses an old-school alarm clock Creates a sensory-friendly environment to reduce overstimulation Uses mental visualization techniques to prepare for sleep JN: Where can people connect with you? LinkedIn: https://www.linkedin.com/in/james-cavanagh-rawlife/ Raw Life Health Website (Coming Soon): https://www.rawlifehealth.com/ JN: Final words for the audience? "Keep things real—embrace who you are and work with your brain, not against it." "You deserve to take up space. Find the strategies that help you thrive." More from Focus Bear: Website: https://focusbear.io LinkedIn: https://www.linkedin.com/company/focus-bear/ Youtube: https://www.youtube.com/@focusbearapp Twitter: https://twitter.com/focusbear1 Instagram: https://www.instagram.com/focus_bear/ Facebook: https://www.facebook.com/focusbearapp/ Podcast: https://podcast.focusbear.io Tiktok: https://www.tiktok.com/@focusbear Connect with Jeremy: LinkedIn: https://linkedin.com/in/nageljeremy Email: jeremy@focusbear.io Connect with Joey: LinkedIn: https://www.linkedin.com/in/joeycorea/ Newsletter: https://thepluckyjester.com/newsletter/…
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Focus and Chill - productivity tactics for AuDHDers and other neurodivergent folks
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Welcome to episode #84! We’re thrilled to be joined by Annelil Desille today. Annelil Desille is an ADHD-registered clinical psychologist who blends lived experience with evidence-based practice to support neurodivergent individuals. Her special interests include neurodivergence, the mind-body connection, sexual health, intimacy, attachment, and spirituality. Through her work, she helps neurodivergent individuals and couples navigate the unique challenges of relationships, task paralysis, self-acceptance, and personal growth. She also runs couples retreats focused on rebuilding intimacy and improving communication for neurodivergent partners. In this episode, we discuss ADHD, PDA (Pathological Demand Avoidance), neurodivergent relationships, and practical strategies for overcoming daily challenges. Welcome to the show, Annelil! Questions JN: When did you first realize you were neurodivergent? Identified with ADHD in 2018 during a binge-eating trial study Diagnosed formally with autism in 2021 after a colleague recognized traits in her Struggled with self-doubt but eventually embraced her neurodivergence JN: What were some of the biggest challenges you faced in school? Struggled with stats (had to take six years of it in her psych degree) Severe task initiation issues , leading to all-nighters and procrastination Excelled in subjects she loved but found others nearly impossible to engage with JN: How did your diagnosis change your life? Medication was life-changing —marks jumped from 60s to 90s Allowed her to develop self-compassion for struggles she previously blamed herself for Created affirmation decks to help herself and others embrace neurodivergence JN: What challenges do you still experience now? Task paralysis due to PDA—struggles to start even things she enjoys Uses the INCU acronym (Interest, Novelty, Competition, Urgency) to overcome task avoidance Finds creativity and gamification essential for motivation JC: What are you currently working on? Couples Retreats – Helping neurodivergent couples rebuild intimacy and improve communication Task Initiation App – Developing an app that provides customizable voice prompts to match energy levels JC: What strategies work best for productivity? Water bottles & snack stations to avoid breaking hyperfocus Body doubling and external accountability to stay on track Gamification – Making boring tasks fun by turning them into challenges JC: What productivity strategies don’t work for you? Time blocking & Pomodoro method – Feels too rigid and disrupts deep focus Strict consistency – Prefers a continuity approach (changing up habits every two weeks to maintain novelty) JN: What does your morning routine look like? Low-spoon, medium-spoon, and high-spoon versions based on energy levels Journaling, gratitude, and affirmations as key daily habits Prefers buffer time before work (arrives an hour early for flexibility) JN: How do you manage sleep with ADHD? Struggles with sleep regulation and frequent vivid dreams Antihistamines unexpectedly helped with sleep due to histamine-related sleep disturbances Works with her body’s natural rhythms rather than forcing early wake-ups JN: Where can people connect with you? Therapy Practice: https://www.neurokinnection.com.au/ Retreats & Resources: https://www.nk-intimacy-alchemy.com.au/ Instagram: https://www.instagram.com/neurokinnection/ JC: Final words for the audience? "Figure out what you need before seeking external solutions." "You know yourself best—trust your instincts and adapt strategies to fit your brain." More from Focus Bear: Website: https://focusbear.io LinkedIn: https://www.linkedin.com/company/focus-bear/ Youtube: https://www.youtube.com/@focusbearapp Twitter: https://twitter.com/focusbear1 Instagram: https://www.instagram.com/focus_bear/ Facebook: https://www.facebook.com/focusbearapp/ Podcast: https://podcast.focusbear.io Tiktok: https://www.tiktok.com/@focusbear Connect with Jeremy: LinkedIn: https://linkedin.com/in/nageljeremy Email: jeremy@focusbear.io Connect with Joey: LinkedIn: https://www.linkedin.com/in/joeycorea/ Newsletter: https://thepluckyjester.com/newsletter/…
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Focus and Chill - productivity tactics for AuDHDers and other neurodivergent folks
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Welcome to episode #83! We’re thrilled to be joined by Rosie Putland today. Rosie Putland is a proudly disabled and autistic public speaker, creative consultant, and co-founder of Modality Co , a digital accessibility consultancy focused on creating connection through accessibility. She is passionate about working with teams and leaders to develop sustainable, holistic digital accessibility practices. Rosie is known for her ability to create engaging presentations that change perspectives, her unwavering commitment to the accessibility and disability community, and her special interest in ducks. In this episode, we discuss Rosie’s journey of discovering she was autistic, her experience with autistic burnout, the importance of digital accessibility, and how organizations can create more inclusive online experiences. Welcome to the show, Rosie! Questions JN: When did you first realize you were neurodivergent? Always felt different growing up but attributed it to other factors (poverty, family violence, being queer) Noticed similarities with other neurodivergent people before having the language for it At 16, found an online document on autistic traits and highlighted everything that applied Self-identified before formal diagnosis at 20 due to severe autistic burnout JN: What was your experience with autistic burnout? Felt deep apathy toward everything, including special interests Struggled with severe insomnia and inability to care for herself Had difficulty navigating support systems like Centrelink Took six to eight months to recover from burnout and start rebuilding JN: How did formal diagnosis change things for you? Brought relief and validation after years of feeling misunderstood Required recontextualizing her entire life through an autistic lens Helped her shift from internalized shame to self-acceptance Allowed her to create accommodations that support her well-being JN: What challenges do you still face today? Neurodivergence intersects with other health conditions (e.g., rheumatoid arthritis, cancer treatment) Lack of resources on navigating major health challenges as an autistic person Difficulty finding information or medical professionals who understand both autism and chronic illness JN: How do you approach disclosure of neurodivergence? Faces discrimination whether she discloses or not, but prefers to control her own narrative Chooses to disclose because it helps others understand rather than make incorrect assumptions Advocates for meeting people where they are in their neurodivergence journey JC: What strengths are you leaning into now in your work at Modality Co? Intuition & Pattern Recognition – Quickly identifies problems and potential risks Strong Sense of Justice – Drives her advocacy and push for meaningful change Ability to Learn Quickly – Picks up new skills and adapts to different challenges, which helps in entrepreneurship JC: Can you tell us about your work at Modality Co and the Tasmanian Digital Accessibility Community? Modality Co : Helps businesses create accessible digital products and services Works with companies to meet Web Content Accessibility Guidelines (WCAG) Runs training and consulting programs to improve digital accessibility Tasmanian Digital Accessibility Community : Monthly meetups fostering the accessibility and disability community JC: What do you enjoy doing in your free time? Loves spending time near reserves to watch ducks (but doesn’t have pet ducks yet!) Reads nonfiction and sci-fi, especially books by disabled authors Enjoys knitting, sewing, gardening, and interior design JC: How do you optimize productivity during your working hours? Finds co-working/body doubling extremely effective for staying focused Uses Twitch co-working streams when working alone Uses five-minute timers to trick her brain into getting started JC: What productivity advice doesn’t work for you? "Eat the frog" (doing the hardest task first) creates anxiety and resistance Short work bursts & frequent breaks disrupt flow; prefers long focus sessions JN: What does your morning routine look like? Prefers to be the first one awake for quiet time Enjoys breakfast and coffee alone while listening to an audiobook or podcast Starts work before business hours to get deep work done without distractions JN: How do you wind down at night? Follows a strict sleep routine to prevent insomnia Has mandatory low sensory hours from 8-10 PM for relaxation Uses a Manta sleep mask with Bluetooth for audiobooks or meditation JN: Where can people connect with you? LinkedIn: https://www.linkedin.com/in/rosie-putland/ Website: https://modalityco.com/ Meetup: https://www.meetup.com/en-AU/tasmanian-accessibility-community/ JC: Final words for the audience? "Meet people where they are in their neurodivergence journey." "Community is the most powerful tool you can have." More from Focus Bear: Website: https://focusbear.io LinkedIn: https://www.linkedin.com/company/focus-bear/ Youtube: https://www.youtube.com/@focusbearapp Twitter: https://twitter.com/focusbear1 Instagram: https://www.instagram.com/focus_bear/ Facebook: https://www.facebook.com/focusbearapp/ Podcast: https://podcast.focusbear.io Tiktok: https://www.tiktok.com/@focusbear Connect with Jeremy: LinkedIn: https://linkedin.com/in/nageljeremy Email: jeremy@focusbear.io Connect with Joey: LinkedIn: https://www.linkedin.com/in/joeycorea/ Newsletter: https://thepluckyjester.com/newsletter/…
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Focus and Chill - productivity tactics for AuDHDers and other neurodivergent folks
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Welcome to episode #82! Today, it’s just Joey and Jeremy discussing how to manage learning and memory. With so much information available, how do you decide what’s worth remembering? Joey and Jeremy dive into note-taking strategies, the balance between deep learning and quick recall, and whether it’s worth building personal knowledge systems when AI tools like ChatGPT exist. They explore different ways to process new information, from mind maps and Anki flashcards to slipboxes and structured review systems. Should you write everything down, or does the best knowledge naturally stick? Join them for a deep dive into learning, retention, and making information work for you. Topics Covered in This Episode: How to decide what’s worth remembering The pros and cons of note-taking Anki vs. slipbox: Which system works best? The role of AI in learning and memory How to balance structure with natural recall The importance of interleaving different subjects How humor and personal connections improve memory More from Focus Bear: Website: https://focusbear.io LinkedIn: https://www.linkedin.com/company/focus-bear/ Youtube: https://www.youtube.com/@focusbearapp Twitter: https://twitter.com/focusbear1 Instagram: https://www.instagram.com/focus_bear/ Facebook: https://www.facebook.com/focusbearapp/ Podcast: https://podcast.focusbear.io Tiktok: https://www.tiktok.com/@focusbear Connect with Jeremy: LinkedIn: https://linkedin.com/in/nageljeremy Email: jeremy@focusbear.io Connect with Joey: LinkedIn: https://www.linkedin.com/in/joeycorea/ Newsletter: https://thepluckyjester.com/newsletter/…
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Focus and Chill - productivity tactics for AuDHDers and other neurodivergent folks
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Welcome to episode #81! We’re thrilled to be joined by Jacob Kness today. Jacob Kness is a social entrepreneur and project manager dedicated to improving autism employment opportunities. Diagnosed with autism, ADHD, and Tourette’s after experiencing a childhood stroke, Jacob has spent years navigating the intersection of neurodiversity and the workplace. Through his work at Asperger’s Victoria, he supports autistic job seekers by equipping them with skills, confidence, and opportunities for sustainable employment. In addition, his social enterprise Doughnuts provides hands-on employment experience, helping autistic individuals build real-world work skills. In this episode, we discuss autism and ADHD in the workplace, balancing structure with flexibility, and how to create sustainable career opportunities for neurodivergent professionals. Welcome to the show, Jacob! Questions JN: You were diagnosed quite early—what was that journey like? Had a stroke at five, which led to multiple diagnoses (autism, ADHD, epilepsy, Tourette’s) Struggled with acceptance, fought against diagnosis in early years Learned to reframe ADHD as a strength rather than a limitation JN: How did autism and ADHD impact your school experience? Faced behavioral challenges, moved through multiple schools ADHD-driven impulsivity made structure difficult, but autism provided a counterbalance A teacher with personal experience in neurodiversity made a huge impact JN: What led you to entrepreneurship? Left school at year 9, became a baker, then transitioned into social entrepreneurship Wanted to create the support system he wished he had growing up Built Doughnuts as a way to provide structured employment for autistic individuals JN: What do you do at Asperger’s Victoria? Manages employment support programs for autistic job seekers Teaches skills like resume writing, interview prep, and workplace adaptation Works with major employers (e.g., ANZ Bank) to create neurodivergent-friendly hiring pipelines JN: How do you balance structure and flexibility in work? Uses structured routines but allows flexibility for hyperfocus bursts Adapts productivity strategies depending on whether autism or ADHD traits are more dominant that day Believes in structured work environments but rejects the idea of rigid work-life balance JN: How do you prevent burnout while managing multiple projects? Focuses on projects of significance —work that aligns with personal values Uses exercise and self-discipline to maintain mental and physical resilience Finds fulfillment in building businesses that create lasting change JN: What productivity strategies work best for you? Uses CliftonStrengths to understand and lean into natural talents Limits distractions and builds work environments that encourage focus Schedules gaming and downtime intentionally to avoid getting sucked into hyperfixations JN: What does your morning routine look like? Wakes up early, goes to the gym (a non-negotiable part of his routine) Uses mornings for deep work or creative writing before distractions kick in Prioritizes movement and proactive tasks to start the day strong JN: How do you wind down at night? Limits entertainment time to two hours to avoid excessive screen time Uses deep breathing, journaling, and relaxation techniques when possible Focuses on structured relaxation rather than mindless scrolling JN: Where can people connect with you? LinkedIn: https://www.linkedin.com/in/jacob-alan-kness/ Email: jacob.alan.business@gmail.com Asperger’s Victoria Website: https://aspergersvic.org.au/employment Doughnuts Business: Visit at Acuna Park Market JN: Final words for the audience? "Stop fighting change. Embrace discomfort and lean into self-acceptance." "Small steps lead to transformation. My first step was the gym—it changed everything." More from Focus Bear: Website: https://focusbear.io LinkedIn: https://www.linkedin.com/company/focus-bear/ Youtube: https://www.youtube.com/@focusbearapp Twitter: https://twitter.com/focusbear1 Instagram: https://www.instagram.com/focus_bear/ Facebook: https://www.facebook.com/focusbearapp/ Podcast: https://podcast.focusbear.io Tiktok: https://www.tiktok.com/@focusbear Connect with Jeremy: LinkedIn: https://linkedin.com/in/nageljeremy Email: jeremy@focusbear.io Connect with Joey: LinkedIn: https://www.linkedin.com/in/joeycorea/ Newsletter: https://thepluckyjester.com/newsletter/…
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Focus and Chill - productivity tactics for AuDHDers and other neurodivergent folks
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Welcome to episode #80! We’re thrilled to be joined by Rawi Nanakul today. Rawi Nanakul is the founder of Tech Atypically , a newsletter and coaching service dedicated to helping neurodivergent professionals in the tech industry. With a background in ADHD research, product management, and kickboxing, Rawi’s career spans multiple industries, reflecting his deep curiosity and adaptability. Diagnosed with ADHD as an adult, Rawi has navigated the challenges of career shifts, emotional regulation, and balancing multiple roles. He now helps tech professionals thrive by integrating ADHD-friendly strategies into their work and personal lives. In this episode, we discuss ADHD in relationships, workplace challenges, emotional regulation, and how to build a sustainable career while embracing neurodivergence. Welcome to the show, Rawi! Questions JN: When did you first realize you were neurodivergent? Discovered ADHD during marriage therapy—therapist noticed common ADHD struggles Initially skeptical due to his research background but sought an assessment Diagnosis changed his perspective on past struggles and relationships JN: How did ADHD impact your personal relationships? Struggled with forgetfulness and follow-through, leading to resentment in his marriage Biggest improvement came from learning to communicate emotions and needs Recognized the fear of being vulnerable and how it affected relationships JN: How did ADHD affect your career path? Quit things when they got hard, leading to feelings of shame Had at least nine different careers, constantly shifting interests Realized that his curiosity and adaptability were strengths, not failures JN: How did you reframe your career journey? Identified his core values: curiosity and inclusion Recognized that each career move was intentional and aligned with his values Shifted perspective from “falling behind” to “climbing multiple mountains” JN: What are the three career paths you're currently balancing? Tech Industry: Works as a project manager in a large fintech company, specializing in operations ADHD Coaching: Helps neurodivergent professionals succeed at work and in life Whiskey Business: Co-founder of Common Ritual, a whiskey company supporting underrepresented distilleries JN: How do you manage emotional regulation in high-stakes work environments? Recognizes that emotional regulation is key to focus and decision-making Uses self-awareness to understand why he reacts a certain way Finds that naming emotions helps create distance and reduce impulsive responses JN: What productivity strategies work best for you? Breaks work into structured sprints with clear priorities Uses coaching techniques to make difficult tasks emotionally "cheaper" Implements meeting strategies to avoid burnout (e.g., scheduling buffer time) JN: What does your morning routine look like? Reads first thing in the morning to avoid screen distractions Goes for a run, using the time to process thoughts and plan the day Uses daily affirmations to set a positive mindset JN: How do you wind down at night? Follows a sleep strategy: no caffeine (10 hrs before), no alcohol (3 hrs before), no screens (1 hr before) Uses medication and a CPAP machine to improve sleep quality Aims to minimize screen time but admits it’s a work in progress JN: Where can people connect with you? Coaching website: https://www.techatypically.com/ LinkedIn: https://www.linkedin.com/in/rawi-nanakul/ Instagram: https://www.instagram.com/tech.atypically/ Newsletter: https://adhdpm.substack.com/ JN: Final words for the audience? ADHD is both a gift and a disability—both realities should be acknowledged Avoid the “superpower” narrative that dismisses those who struggle more Embrace your strengths, but don’t ignore the challenges neurodivergence brings More from Focus Bear: Website: https://focusbear.io LinkedIn: https://www.linkedin.com/company/focus-bear/ Youtube: https://www.youtube.com/@focusbearapp Twitter: https://twitter.com/focusbear1 Instagram: https://www.instagram.com/focus_bear/ Facebook: https://www.facebook.com/focusbearapp/ Podcast: https://podcast.focusbear.io Tiktok: https://www.tiktok.com/@focusbear Connect with Jeremy: LinkedIn: https://linkedin.com/in/nageljeremy Email: jeremy@focusbear.io Connect with Joey: LinkedIn: https://www.linkedin.com/in/joeycorea/ Newsletter: https://thepluckyjester.com/newsletter/…
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Focus and Chill - productivity tactics for AuDHDers and other neurodivergent folks
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Welcome to episode #79! We’re thrilled to be joined by Samantha Stein today. Samantha Stein, known online as YoSandySam , is a YouTube creator, author, and business strategist for neurodivergent entrepreneurs. Diagnosed with autism at 33 and ADHD shortly after, she began making YouTube videos to process her diagnosis and educate neurotypicals about what autism really looks like. Her content resonated widely, amassing over 14 million views. In addition to YouTube, Samantha is the author of So You Think You’re Autistic , a workbook that helps newly diagnosed individuals navigate their neurodivergence. She’s currently working on a new book about neurodivergence and trauma, set to release in 2026. She also works with neurodivergent business owners, helping them build sustainable strategies for success, and recently hosted the first-ever Wild Brains Retreat in the Netherlands. Today, she joins us to discuss her journey, content creation, business coaching, and productivity strategies for neurodivergent minds. Welcome to the show, Samantha! Questions JN: When did you first suspect you were neurodivergent? Always felt different but internalized it as a personal flaw Psychology degree exposed her to outdated autism theories (e.g., “extreme male brain”), which didn’t fit her experience Struggled with mental health throughout her 20s (depression, anxiety) but never linked it to autism Postpartum period triggered a breakdown in masking, making her realize something deeper was going on JN: What was your diagnosis process like? Struggled with imposter syndrome, worried she was “too good at masking” to be diagnosed Went to her assessment with a seven-page Google Doc listing symptoms Diagnostician confirmed autism easily, but the diagnosis felt anticlimactic—left wondering, “Now what?” JN: How did receiving an official diagnosis change things for you? Initially overwhelming, but led to self-acceptance over time Inspired her to start making YouTube videos as a way to process and educate others Helped her understand her past struggles and navigate life more effectively JN: What are some of the biggest myths about autism that you address in your content? Stereotypes (e.g., only young boys like trains) Misconception that autism only presents in certain ways The need for diverse representation in autism content, including cultural and racial perspectives JN: What has been the impact of your YouTube channel? Over 14 million views and a growing neurodivergent community Led to opportunities like publishing books and working with neurodivergent business owners Helped push for more diverse and accurate representation of autism online JN: Can you tell us about your work with neurodivergent business owners? Helps them create sustainable business strategies that align with their neurodivergent strengths Focuses on accountability, structure, and breaking tasks into manageable steps Advocates for working smarter, not harder—rejecting hustle culture in favor of efficiency JN: What’s your approach to productivity as a neurodivergent person? Rejects the idea of “doing a little bit every day” in favor of deep work and hyperfocus sprints Uses external accountability and structured planning to stay on track Creates work schedules that prevent burnout rather than chasing traditional productivity models JN: What does your morning routine look like? Survival mode—starts the day managing kids’ needs Tries to fit in a workout or walk if possible Tidies up the house and prepares for the day ahead No elaborate self-care rituals—just getting through the morning efficiently JN: How do you wind down at night? Watches TV while using a second screen (phone) Occasionally plays piano with headphones as a calming activity Prioritizes sleep and avoids working in the evenings to maintain boundaries JN: Where can people connect with you? YouTube: YoSamdySam Website: yosamdysam.com Podcast: Awkward Conversations Instagram: @YoSandySam Book: So You Think You’re Autistic (Available on Amazon) JN: Final words for the audience? Self-understanding and acceptance are the keys to sustainable success Be mindful of burnout and create work habits that actually fit your brain It’s okay to need support—humans are meant to work together, not struggle alone More from Focus Bear: Website: https://focusbear.io LinkedIn: https://www.linkedin.com/company/focus-bear/ Youtube: https://www.youtube.com/@focusbearapp Twitter: https://twitter.com/focusbear1 Instagram: https://www.instagram.com/focus_bear/ Facebook: https://www.facebook.com/focusbearapp/ Podcast: https://podcast.focusbear.io Tiktok: https://www.tiktok.com/@focusbear Connect with Jeremy: LinkedIn: https://linkedin.com/in/nageljeremy Email: jeremy@focusbear.io Connect with Joey: LinkedIn: https://www.linkedin.com/in/joeycorea/ Newsletter: https://thepluckyjester.com/newsletter/…
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Focus and Chill - productivity tactics for AuDHDers and other neurodivergent folks
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Welcome to episode #78! We’re thrilled to be joined by Elan Marko today. Elan Marko is the founder of Deep Work Sprints, a coaching company dedicated to helping ADHD entrepreneurs accomplish their goals faster. His work focuses on overcoming procrastination, perfectionism, and stress by harnessing ADHD strengths to create more fun, flow, and financial success. After being diagnosed with ADHD during the pandemic, Elan dove deep into research and conducted studies on ADHD entrepreneurs to uncover what truly drives success. Now, he helps entrepreneurs stay consistent, remove distractions, and build the right environment to thrive. Welcome to the show, Elan! Questions JN: What was your journey to discovering your ADHD? Always suspected ADHD but never pursued a diagnosis During COVID, a business coach suggested getting tested Read an ADHD story online and immediately related to it Diagnosis explained past struggles but came with little guidance JN: How did ADHD impact your education and early career? Struggled to focus on studying in university, couldn’t sit still Tried to get diagnosed in college but was discouraged by high costs and lack of treatment options Realized he needed structure and external accountability to thrive JN: How did your diagnosis change your approach to work? Went into hyperfocus mode, researching everything about ADHD Noticed that many of his coaching clients also had ADHD Shifted his business to focus entirely on ADHD entrepreneurs JN: Can you tell us about your ADHD entrepreneur studies? Interviewed 35 ADHD entrepreneurs, later expanded to multimillionaire ADHD entrepreneurs Found that consistency—not talent—was the biggest predictor of success Successful entrepreneurs set up "bumper rails" to avoid distractions and failure Most entrepreneurs knew what they needed to do but struggled to follow through JN: What were the biggest struggles ADHD entrepreneurs faced? Feeling like they weren’t meeting their full potential Lost revenue and opportunities due to unfinished projects Difficulty maintaining business and personal relationships JN: What does Deep Work Sprints focus on? Helps ADHD entrepreneurs achieve their goals by creating structured, focused work sessions Uses body doubling and accountability to keep clients on track Focuses on consistency and creating the right work environment JN: What are some key productivity strategies that work for ADHD? Weekly "sprint" planning: setting three critical tasks each week Breaking down tasks into ultra-clear steps Finding unique ways to optimize performance (e.g., sales road trips) Creating the right environment by eliminating distractions JN: Is consistency possible for ADHD brains? Daily consistency is difficult, but weekly consistency is achievable Building the right systems allows for sustainable performance Exercise, structured work environments, and clear goals make a big difference JN: What does your morning routine look like? Starts the day with meditation using a visual timer Runs Deep Work Sprints with entrepreneurs in coworking sessions Bikes his daughter to school as part of his daily exercise Uses cold exposure (cold showers) to build resilience JN: How do you wind down at night? Creates a plan for the next day before bed Avoids Netflix and social media to improve sleep Listens to audiobooks at a slower speed to relax before sleeping JN: Where can people connect with you? Website: Deep Work Sprints Instagram: @adhdcoachelan JN: Final words for the audience? "Your neurodivergence is your superpower. Learn your strengths, minimize your weaknesses, and create an environment where you can thrive." More from Focus Bear: Website: https://focusbear.io LinkedIn: https://www.linkedin.com/company/focus-bear/ Youtube: https://www.youtube.com/@focusbearapp Twitter: https://twitter.com/focusbear1 Instagram: https://www.instagram.com/focus_bear/ Facebook: https://www.facebook.com/focusbearapp/ Podcast: https://podcast.focusbear.io Tiktok: https://www.tiktok.com/@focusbear Connect with Jeremy: LinkedIn: https://linkedin.com/in/nageljeremy Email: jeremy@focusbear.io Connect with Joey: LinkedIn: https://www.linkedin.com/in/joeycorea/ Newsletter: https://thepluckyjester.com/newsletter/…
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Focus and Chill - productivity tactics for AuDHDers and other neurodivergent folks
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Welcome to episode #77! We’re thrilled to be joined by Dr. Jeremy Lim today. Dr. Jeremy Lim is a board-certified lifestyle medicine physician and experienced medical doctor. He runs Whole Being Medical, an online practice that takes a multifaceted approach to treating chronic pain and neurodivergence. With a deep understanding of ADHD, he is dedicated to harm reduction and empowering his patients with holistic strategies for well-being. In this episode, Dr. Lim shares his personal ADHD journey, insights into lifestyle medicine, and practical strategies for optimizing productivity, sleep, and mental health. Welcome to the show, Dr. Lim! Questions JN: When did you first realize you weren’t neurotypical? Labeled as disruptive from a young age in school Parents didn’t have knowledge of ADHD, but father helped with learning Diagnosed with ADHD at 19 during university struggles JN: How did your diagnosis impact your perspective? Provided clarity and understanding of personal struggles Trialed stimulant medication for six months, had mixed experiences Inspired him to become a doctor to help others with ADHD JN: What was your experience with social interactions growing up? Faced social exclusion due to ADHD traits and rejection sensitivity Neurodivergence made relationship-building more difficult Wants to help others feel seen and understood JN: What strengths have you discovered through ADHD? ADHD traits, like thinking outside the box, can be strengths in the right environment Compares ADHD to a sports car—powerful, but needs the right tools to function well Believes neurodivergence has contributed to human evolution and innovation JN: Can you tell us about your medical practice and approach? Runs Whole Being Medical, an online lifestyle medicine practice Uses a six-pillar approach: nutrition, sleep, exercise, relationships, stress management, and mindset Focuses on holistic well-being rather than just medication JN: How do you optimize productivity as someone with ADHD? Uses the "Eat That Frog" method—tackles the hardest task first Creates a detailed outline of tasks to break down big projects Prioritizes movement, hydration, and preparation in the morning JN: What productivity advice doesn’t work for you? Rejects hustle culture and constant comparison on social media Believes in consistency over chasing hyperfocus highs Encourages realistic expectations and self-compassion JN: What does your morning routine look like? Keeps it simple to avoid resistance Four key elements: hygiene, hydration, movement, and protein Prepares warm clothes the night before to make waking up easier JN: How do you wind down at night and improve sleep? Follows the 3-2-1 rule: no big meals three hours before bed, no fluids two hours before bed, no screens one hour before Avoids caffeine, alcohol, and cannabis close to bedtime Uses magnesium supplements and mindfulness to aid relaxation JN: Where can people connect with you? Website: https://www.wholebeingmedical.com.au/ JN: Final words for the audience? “Don’t get lost in the sauce. Just do the next right thing.” Focus on small, meaningful steps rather than feeling overwhelmed More from Focus Bear: Website: https://focusbear.io LinkedIn: https://www.linkedin.com/company/focus-bear/ Youtube: https://www.youtube.com/@focusbearapp Twitter: https://twitter.com/focusbear1 Instagram: https://www.instagram.com/focus_bear/ Facebook: https://www.facebook.com/focusbearapp/ Podcast: https://podcast.focusbear.io Tiktok: https://www.tiktok.com/@focusbear Connect with Jeremy: LinkedIn: https://linkedin.com/in/nageljeremy Email: jeremy@focusbear.io Connect with Joey: LinkedIn: https://www.linkedin.com/in/joeycorea/ Newsletter: https://thepluckyjester.com/newsletter/…
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Focus and Chill - productivity tactics for AuDHDers and other neurodivergent folks
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Welcome to episode #76! We’re thrilled to be joined by Clare Gibellini today. Clare Gibellini is a passionate advocate for disability inclusion in Australia and internationally. She is the co-chair of the Oversight Council for the First National Autism Strategy and the deputy chair of WA’s Ministerial Advisory Council on Disability. Clare also works as a policy officer for Women with Disabilities Australia and has been newly appointed as the chair for the National Disability Research Partnership. With a background in advocacy, research, and policy reform, Clare is committed to creating a more inclusive world. In this episode, she shares her journey of discovering her neurodivergence, the challenges of navigating multiple roles, and her strategies for balancing advocacy, productivity, and self-care. Welcome to the show, Clare! Questions JN: What was your journey to discovering your neurodivergence? Grew up as a military kid, constantly moving, which made it difficult to understand differences Realized similarities with her son after his autism diagnosis Received her own autism diagnosis from the same clinician who diagnosed her son Diagnosis helped her understand herself, parent differently, and practice self-compassion JN: How did the diagnosis change your self-perception? Stopped internalizing negative self-talk Developed strategies to manage social situations and advocate for herself Shifted perspective from “something’s wrong with me” to “society isn’t built inclusively” JN: What are your current work roles? Policy officer at Women with Disabilities Australia Co-chair of the National Autism Strategy Chair of the National Disability Research Partnership (NDRP) Advocates for more disability-led research and inclusive policy development JC: How do you manage multiple high-responsibility roles? ADHD helps her balance tasks by switching between projects Strong support network keeps her accountable and reminds her to take breaks Finds fulfillment in advocacy work, which fuels her motivation JC: How do you prevent burnout in advocacy and policy work? Limits social media engagement to avoid negativity and toxicity Has hobbies unrelated to disability work, including volunteering for emergency services Engages in creative activities like crocheting, gardening, and baking Works out regularly to manage chronic pain and mental well-being JN: What does your work in disability research aim to achieve? Advocates for disability-led, purpose-driven research to inform better policies Aims to include lived experience in research rather than extractive studies Pushes for research that improves real-life outcomes rather than abstract academia JC: How do you optimize productivity during the day? Works from home to manage sensory needs Uses a yoga ball chair for movement while working Schedules movement breaks and weight training to stay regulated Uses live transcription instead of note-taking to stay fully engaged in meetings JC: What productivity advice doesn’t work for you? Finds back-to-back meetings overwhelming and non-productive Rejects corporate jargon and vague email requests—prefers direct communication Pushes back against the expectation to have cameras on in every virtual meeting JN: What does your morning routine look like? Not a morning person, keeps routine simple Prepares everything the night before to reduce stress Gets her son ready for school, grabs coffee, and starts work with a structured plan Relies on checklists and habit-tracking apps to stay organized JN: How do you manage sleep with ADHD and frequent travel? Struggles with sleep due to travel, ADHD, and hormonal cycles Creates a familiar sleep environment by mimicking hotel room settings at home Uses earplugs and occasional sleep medication when necessary JN: Where can people connect with you? LinkedIn: linkedin.com/in/clare-gibellini-653b98142 JC: Final words for the audience? The disability advocacy space is tough right now, but don’t give up Surround yourself with good people and protect your energy Keep pushing for change—we will get there More from Focus Bear: Website: https://focusbear.io LinkedIn: https://www.linkedin.com/company/focus-bear/ Youtube: https://www.youtube.com/@focusbearapp Twitter: https://twitter.com/focusbear1 Instagram: https://www.instagram.com/focus_bear/ Facebook: https://www.facebook.com/focusbearapp/ Podcast: https://podcast.focusbear.io Tiktok: https://www.tiktok.com/@focusbear Connect with Jeremy: LinkedIn: https://linkedin.com/in/nageljeremy Email: jeremy@focusbear.io Connect with Joey: LinkedIn: https://www.linkedin.com/in/joeycorea/ Newsletter: https://thepluckyjester.com/newsletter/…
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