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المحتوى المقدم من Focus Bear Pty Ltd, Jeremy Nagel, and Joey K. يتم تحميل جميع محتويات البودكاست بما في ذلك الحلقات والرسومات وأوصاف البودكاست وتقديمها مباشرة بواسطة Focus Bear Pty Ltd, Jeremy Nagel, and Joey K أو شريك منصة البودكاست الخاص بهم. إذا كنت تعتقد أن شخصًا ما يستخدم عملك المحمي بحقوق الطبع والنشر دون إذنك، فيمكنك اتباع العملية الموضحة هنا https://ar.player.fm/legal.
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Focus and Chill - productivity tactics for AuDHDers and other neurodivergent folks explicit
وسم كل الحلقات كغير/(كـ)مشغلة
Manage series 3493829
المحتوى المقدم من Focus Bear Pty Ltd, Jeremy Nagel, and Joey K. يتم تحميل جميع محتويات البودكاست بما في ذلك الحلقات والرسومات وأوصاف البودكاست وتقديمها مباشرة بواسطة Focus Bear Pty Ltd, Jeremy Nagel, and Joey K أو شريك منصة البودكاست الخاص بهم. إذا كنت تعتقد أن شخصًا ما يستخدم عملك المحمي بحقوق الطبع والنشر دون إذنك، فيمكنك اتباع العملية الموضحة هنا https://ar.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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74 حلقات
وسم كل الحلقات كغير/(كـ)مشغلة
Manage series 3493829
المحتوى المقدم من Focus Bear Pty Ltd, Jeremy Nagel, and Joey K. يتم تحميل جميع محتويات البودكاست بما في ذلك الحلقات والرسومات وأوصاف البودكاست وتقديمها مباشرة بواسطة Focus Bear Pty Ltd, Jeremy Nagel, and Joey K أو شريك منصة البودكاست الخاص بهم. إذا كنت تعتقد أن شخصًا ما يستخدم عملك المحمي بحقوق الطبع والنشر دون إذنك، فيمكنك اتباع العملية الموضحة هنا https://ar.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
74 حلقات
كل الحلقات
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Focus and Chill - productivity tactics for AuDHDers and other neurodivergent folks
![Focus and Chill - productivity tactics for AuDHDers and other neurodivergent folks podcast artwork](/static/images/64pixel.png)
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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Focus and Chill - productivity tactics for AuDHDers and other neurodivergent folks
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Welcome to episode #75! We’re thrilled to be joined by Rebecca McCash today. Rebecca McCash is the founder and CEO of FutureTech Australia, a neurodivergent-led social enterprise focused on inspiring the next generation of neurodivergent minds. FutureTech provides STEAM-based (Science, Technology, Engineering, Arts, and Math) social and learning opportunities designed and delivered by neurodivergent individuals. Rebecca is also an inclusion consultant for ASPEC’s Autism Friendly team, a member of Catalyst 2030, CECNA, and the Australian National Autism Strategy Economic Inclusion Working Group. With nearly a decade of experience in the disability sector, Rebecca is passionate about genuine co-design, neurodivergent well-being, and creating inclusive learning environments. Welcome to the show, Rebecca! Questions JN: When did you realize you weren’t neurotypical? Early exposure to neurodiversity through her younger brother’s autism and ADHD diagnosis Struggled with chronic depression, anxiety, and eating disorders before being diagnosed at 26 Diagnosis provided a framework for understanding and supporting herself JN: How has your diagnosis changed your life? Allowed for self-advocacy and better life choices Stopped forcing socialization and instead focused on deeper, meaningful relationships Embraced special interests, especially learning and neurodivergence research JN: What are your thoughts on the term "special interests"? Doesn’t mind it but acknowledges some prefer "obsessions" or "passions" Finds joy in deep-diving into interests like penguins, research, and STEAM topics JN: How does your work align with your passions? FutureTech focuses on neurodivergent-led STEAM education and community capacity building Advocates for shifting the focus from making autistic people fit into neurotypical expectations to celebrating neurodivergent strengths JN: What is the neurodivergent well-being framework you’re working on? Traditional well-being metrics (e.g., academic achievement) don’t fully apply to neurodivergent people Developed an alternative model emphasizing curiosity, self-advocacy, and interest-driven learning Aims to help educators, parents, and workplaces better support neurodivergent individuals JN: What productivity strategies work for you? Uses extensive safety nets like calendar blocking, structured environments, and automation tools (e.g., Calendly) Finds body doubling unhelpful but thrives with task chunking and completing work in one sitting Offloads cognitive tasks to external systems to avoid overwhelm JN: What does your morning routine look like? Wakes up early and starts the day with herbal tea, tidying up, and checking emails Uses structured routines to maximize productivity and mental clarity Finds early mornings the best time for deep work JN: How does narcolepsy impact your sleep, and what helps? Struggles with disrupted sleep cycles due to constantly shifting between sleep stages Uses sleep music, hypnosis tracks, and a weighted blanket for better rest Takes a mid-day nap to compensate for limited nighttime sleep JN: What do you enjoy doing outside of work? Loves learning, reading, and researching a variety of topics, from neuroscience to economics Enjoys dancing, especially pole dancing, as a way to stay active and express herself JN: Where can people connect with you? LinkedIn: linkedin.com/in/rebecca-mccash-589b43195 FutureTech Website: https://www.futuretechaustralia.org/ Facebook : https://www.facebook.com/futuretechaustralia Instagram : https://www.instagram.com/futuretechaustralia/ JN: Final words for the audience? Find what works for you instead of forcing conventional productivity and relaxation methods Advocate for neurodivergent-friendly well-being frameworks Lean into your strengths and embrace what makes you unique 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 #74! We’re thrilled to be joined by Tessa Amina today. Tessa Amina is the founder of Intuitive Expression and is a neurodivergent therapist, coach, and Reiki practitioner. They offer international coaching for professionals, drawing on lived experience with depression, anxiety, PTSD, religious trauma, grief, neurodiversity, and addiction. Tessa provides compassionate support for mental health challenges, spiritual growth, and creative blocks. They’re here today to share insights on living as a neurodivergent person and offer productivity tips. Welcome to the show, Tessa! Questions JN: When did you realize you weren’t neurotypical? Diagnosed with ADHD at 31 while working in an acute care psychiatric hospital Struggled with details and a fast-paced environment, leading to diagnosis Looking back, childhood and school difficulties made sense after diagnosis JN: How did that realization impact your self-perception? Brought self-compassion and understanding of past struggles Long-standing difficulties with organization, testing, and classroom behavior JN: What strategies have helped you manage ADHD post-diagnosis? Shifted to a less intense work environment and started a private practice Supplements (influenced by Dr. Daniel Amen) instead of stimulants Uses isochronic tones and sound therapy for focus JN: Can you explain isochronic tones? Similar to binaural beats but don’t require earbuds Used in a cubicle setting to help maintain focus JN: How did changing your work environment help you lean into your strengths? Focuses on therapy, coaching, and Reiki—things they naturally excel at Uses mornings for administrative tasks when their brain is freshest JN: What role does Mind-Body Bridging play in your daily routine? Foundation of their work, helping with self-awareness and emotional regulation Uses mapping techniques for processing thoughts before big conversations JN: Do you prefer working with individuals or groups? Currently works one-on-one but is considering starting group workshops JN: What are your hobbies outside of work? Loves movies, especially Pixar, cerebral films, and documentaries Passion for poetry, nature, and trying diverse cuisines Recently traveled to France and enjoyed exploring food culture JN: How do you optimize productivity during the day? Uses whiteboards and physical lists instead of apps for task management Keeps workspaces clear and uses music to stay in the zone JN: What productivity advice doesn’t work for you? The concept of “grit” isn’t helpful—forcing tasks through pressure backfires Instead, they set false deadlines to create urgency without anxiety JN: What does your morning routine look like? Coffee, reading, meditation, and Mind-Body Bridging before work Uses mapping to prepare for big meetings or conversations JN: How do you wind down at night? Uses silence, meditation, and supplements like lemon balm, CBD, and magnesium Engages in Mind-Body Bridging and sensory grounding to relax before sleep JN: Where can people connect with you? Email: tessarosemagic@gmail.com Neurodiversity Network JN: Final words for the audience? Don’t be afraid to ask for help Honor your body—it will guide you if you listen Lean into your strengths and celebrate them Connect with Tessa: LinkedIn: linkedin.com/in/tessa-amina-thulien-ma-lpc-a22aaa10 Email: tessarosemagic@gmail.com Website: psychologytoday.com/us/therapists/intuitive-expression-westminster-co/1309665 Instagram: https://www.instagram.com/intuitiveexpressionllc/ 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/ 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…
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Focus and Chill - productivity tactics for AuDHDers and other neurodivergent folks
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Welcome to episode #73 We’re thrilled to be joined by Andrew Arboe today. Andrew Arboe is a self-advocate with a professional work background consisting of public school, private school, nonprofits, and online programs. Andrew is also a public speaker known for talking throughout New England about autism and his personal experiences. Welcome to the show Andrew! Questions JN: Can you tell us about your experience with neurodiversity? When did you realise that you weren’t neurotypical? 5-6 y.o. Temple Grandin on the scene Into video games/pokemon Upper elementary school started getting challenging What challenges did you face? Processing emotions when the environment is chaotic (raised voices) Unsure what to do after school - didn’t want to do tech/IT What strengths are you leaning into now? Explorer personality - play archetype JC: What "work" projects are you concentrating on? 1 to 1 work in special education: Public school Private school Helping with social skills E.g. helping with cooking - organising recipes etc. Letting go of expectations about NT work/driving abilities Writing/Public speaking/advocacy in different states - personal experience “Red mage” Studying psychology JN: How about the rest of the time? What do you enjoy doing in your off time? Niche games Exploring different cities/coffee shops Classic movies: The Red Shoes, It happened one night Anime movies on big screen Puppy (9 month old German shepherd) JC: Productivity tips What do you do to optimise productivity during your working hours? Coffee Breaks Meditation app - breaks Driving Get ahead of work (e.g. reading history of psychology) Study music - anime movie music (peak fire) What is some unhelpful productivity advice that doesn’t work for you? Be careful about substance usage (even caffeine) Policing people about incorrect language usage BREAK JC: What does your morning routine look like and how has it evolved over time? Get up at 6 - take dog out Eat bagel Have coffee at work JC: How is your sleep? How do you switch off at night? Video games to wind down Read book (Stuart Brown - Play book) Midnight sleep JN: Where can people connect with you or find your work? LinkedIn: https://www.linkedin.com/in/andrew-arboe/ Website: https://andrewarboe.weebly.com/ Instagram: https://www.instagram.com/andrewarboespeaker5/ JC: Do you have any final words or asks for our audience? Don’t police people unnecessarily - be kind Start with small steps Think of like leveling up like Goku Don’t give up 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 #72 We’re thrilled to be joined by Will Soward today. Will works creatively in a diverse field of digital media. He's invested in making online education more accessible for neurodiverse learners and the Web a better place to learn. Will talks about UX and accessible UI design with communities in the design and education space. He has 7 years as a UX designer under his belt, 12 years as an adult educator, and 20 years designing and coding front-end. Will is currently the Lead UX/LX Designer for Tait Communications in Aotearoa, New Zealand. Welcome to the show Will! Questions JN: Can you tell us about your experience with neurodiversity? When did you realise that you weren’t neurotypical? Dyslexia 11 ADHD adult What challenges did you face? Masking - asking questions Academic - Rote learning Sit still and listen Speaking What changes have come post diagnosis? Context: why does it matter? More acceptance - stoicism - out of my control Environmental changes - clutter, to do lists What challenges do you still face now? Rabbitholes during meeting Interrupting solutionising What neuroexceptional strengths are you leaning into now? Jump ahead to solve problems quickly Creativity Hyperfocus JC: What "work" projects are you concentrating on? Tait - accessibility design Online learning - development + design Make it better for ND adults JN: How about the rest of the time? What do you enjoy doing in your off time? Renovating house (last 8 yrs) Martial arts - forced calm and focus - karate -> taekwando -> BJJ -> muay thai JC: Productivity tips What do you do to optimise productivity during your working hours? Philosophy: stoicism Breathing: calming Flywheel to build up motivation Lists Key priorities for the week Reprioritise Alarm 30 minutes before need to leave What is some unhelpful productivity advice that doesn’t work for you? Eat that frog BREAK JC: What does your morning routine look like and how has it evolved over time? Reprioritise list JC: How is your sleep? How do you switch off at night? Finish in evening at 5pm to make space for relationship - shut laptop JN: Where can people connect with you or find your work? Linkedin: https://www.linkedin.com/in/willsoward/ Website: https://willsoward.com/ JC: Do you have any final words or asks for our audience? Learn more about neurodiversity 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 #71 We’re thrilled to be joined by Michelle Ridsdale today. Michelle is the visionary force behind Kaboose, an innovative app designed to foster a sense of community for autistic individuals and those embracing neurodiversity. Drawing from her own personal journey and lived experiences, Michelle is a dedicated advocate and volunteer within the autistic community. Witnessing her own son grapple with isolation and disconnection, she was inspired to create a platform that addresses these challenges head-on. Welcome to the show Michelle! Questions JN: Can you tell us about your experience with neurodiversity? When did you realise that you weren’t neurotypical? Son diagnosed I'm very social Daughter: ADHD and Autism Signs Routines Mask Autistic meltdown What challenges did you face? Not many friends Son gravitated to adults no kids What changes have come post-diagnosis? Self acceptance Less verbal What challenges do you still face now? ADHD - too many internal convos Getting upset over small things What neuro-exceptional strengths are you leaning into now? Hyperfocus Learning more about routines and quiet work JC: What "work" projects are you concentrating on? Friends, mentors, jobs Tribes Songs on repeat TikTok Limit the number of people in group JN: How about the rest of the time? What do you enjoy doing in your off time? Work = special interest Reading = mystery/nonfiction Let It Go by Dame Stephanie - autistic feels JC: Productivity tips What do you do to optimize productivity during your working hours? Calendar - colour coded Kaboose = purple kids = different colors social Lists (notebook, phone) Tasks in calendar What is some unhelpful productivity advice that doesn’t work for you? Mindfulness leads to more stress BREAK JC: What does your morning routine look like and how has it evolved over time? Dog follows routine too Walk at 6 am Shower Coffee Start the night before Clothes and food organized JC: How is your sleep? How do you switch off at night? Ready yourself the night before Menu plan JN: Where can people connect with you or find your work? LinkedIn: https://www.linkedin.com/in/michelleridsdale/ Kaboose on app stores kaboose.app - https://www.kaboose.app/ kaboose_app - social media JC: Do you have any final words or asks for our audience? 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 #70 We’re thrilled to be joined by Kristian Mikhel today. Kristian is a co-founder of Paper and Pain, a creative collective for good, a PhD candidate at the University of Tasmania, and an accessibility designer. He's been sharing his experience living and working with ADHD, advocating for equal digital rights and inclusive experiences, and helping products that benefit humans and communities. Welcome to the show Kristian! Questions JN: Can you tell us about your experience with neurodiversity? When did you realize that you weren’t neurotypical? Diagnosed in 2023, but has struggled with concentration, focused work, and motivation since junior school. Initially, he wasn’t aware of the condition. His level of acceptance was a lot lower when he was growing up It was thought to be a kids-only condition. What challenges did you face? Trying to calm myself down, feeling agitated and nervous constantly for no good reason, leaving tasks incomplete, and getting bored. Family wouldn’t understand Sitting in one place for an hour was really difficult Would want to split a task up. Initially, he thought his inability to complete tasks was depression. A feeling of rolling in the fog before diagnosis. Defense mechanism Against feeling of Not being “motivated enough.” What changes have come post-diagnosis? Just knowing that you’ve got ADHD and having a diagnosis that explains that it’s not you, it’s your disability, helps a lot It’s like putting on glasses and now your vision is better. When you know what your dealing with, it’s sometimes as good as half the solution. Feeling well supported. What challenges do you still face now? The feeling of guilt for not being productive enough, constantly trying to find new things to keep me excited, access to medication (hello, Australian healthcare) The rushing mentioned below can be tough to manage. It’s like driving really fast and then braking hard over and over again. What neuro-exceptional strengths are you leaning into now? I don’t think I would call them “strengths”, but I’ve learned to complete things very fast to avoid getting bored, so sometimes, I would finish a massive project in a few hours and have the rest of the time to myself (well, I end up filling it with other projects, so that’s barely a win). Self-awareness of attention span Need to get a task done in 20 minutes otherwise, he’s going to get bored. The analogy of a match being lit needs to get stuff done before the match burns out. JC: What "work" projects are you concentrating on? PhD Focus on improving communication about air quality building a design agency Help out non-profits and well-being orgs with design writing articles Publish where? host a podcast (Paper and Pain) write a newsletter (The Accessibility Apprentice) Questions: How do you balance PhD with the other commitments? Understanding that there is life beyond work and commitments Logistically: Still trying to work it out Trying not to stick too rigidly to a routine. Loosely A few hours of fun in the morning Coffee Make breakfast Watch TV While in a cheerful mood Solving the biggest problems Literature reviews Later on Focus timers Where did the name Paper & Pain come from? Why air quality comms - particular interest in that problem? JN: How about the rest of the time? What do you enjoy doing in your off time? Is there such a thing as an off-time? Wants to prioritise these things that make life beautiful Working out Getting out of the house Reading Usually has 5-6 books simultaneous 1-2 are research pieces. Light fiction: 100-year Swedish man who jumped out the window Classics Hemmingway, Tolstoy Fukow? Foucault? (spelling?) Hobbies Trying new things - ask him about the most exciting thing he has tried. I recently moved to Tassie, a lot of nature and walking I read a lot (and sometimes, I even finish the books I pick up), watch good movies, cook I’m an incredibly social creature if I don’t get to spend time with other people, my condition gets worse very fast JC: Productivity tips What do you do to optimize productivity during your working hours? Paradoxical strategy: try not to focus on productivity because otherwise, it ends up being a checkbox mentality Instead, focus on areas of interest (e.g. enjoys literature review) Ignore tasks that don’t add value - ruthlessly remove The best I could come up with, I minimize distractions by spending some time setting up my workstation, muting all notifications, and setting timers Workouts and a good diet help, but maybe don’t work out during work hours? What is some unhelpful productivity advice that doesn’t work for you? I don’t like making plans in advance, especially when they’re too detailed: breaking big tasks into subtasks causes you to lose track of the work. Too much meta work. You end up chasing the to-do list instead of enjoying it Using AI to optimize calendar/to-do list: removes Counting hours: results matter more than time spent I can’t meditate (too boring), although deep breathing exercises help a lot I don’t build my life around a productivity app: everything gets abandoned really fast, the best productivity app is a Moleskin notebook and a pen BREAK JN: What does your morning routine look like and how has it evolved over time? Anti-routine Changes things up Sometimes voluntarily Sometimes involuntarily (e.g. sleeps in) Challenges the Zuck, Steve Jobs idea of taking away decision fatigue These folks probably have enough diversity in other areas of their lives. As much coffee as I can fit in one cup I spend time cooking breakfast, it’s a neat ritual, and it’s something to look forward to I used to eat things quickly and move on, now I take my time, and read a nice book instead of reading the news or swiping through socials Tries to reduce screen time Be intentional with when it happens. News is excluded. JC: How is your sleep? How do you switch off at night? I’m terrible at that, I tried everything: from minimizing distractions 30 minutes before bed to working out late in the evening to falling asleep exhausted, but nothing works I don’t think I switch off A lot of anxiety Distracts with passive entertainment Screens Why not watch a show in the evening? Intends to go to bed early and wake up early Rarely gets both right. JN: Where can people connect with you or find ...…
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Focus and Chill - productivity tactics for AuDHDers and other neurodivergent folks
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Welcome to episode #69. We’re thrilled to be joined by Christa Seals today. Christa is a serial entrepreneur from her teen years and has extensive military experience, Christa has always positioned herself as a leader and mentor, consulting high-caliber executives, managing special agent HQs, and scaling her businesses. With her specialized understanding of human nature, team performance, and how high-producing talent operates, Christa is in the unique position to provide team building, performance enhancement, and skill development for high achievers within a demanding industry. Welcome to the show Christa! Questions Can you tell us about your experience with neurodiversity? When did you realize that you weren’t neurotypical? Her deep interest in her curiosity Bringing biology books on camping. Deep focus while playing violin (so immersed in it that she’d end up with a bruise on her chin) When I was younger I felt like it was there but it didn’t manifest until I had multiple traumatic brain injuries (TBI). The last one really triggered it the worst and caused me to go through a multi-month clinical treatment. Shifting between periods of hyperfocus and then having a lot of trouble focusing. What challenges did you face? Speech, memory, and dealing with common situations, I was easily overwhelmed, and easily triggered. Some days able to concentrate well at work, other times unable to get anything done for days straight Didn’t tell anyone about the TBI or health issues. Didn’t want them to be an identifier. A leader with similar issues opened up which helped Christa feel less alone. The identity of being a small female in the military Feeling the need to prove herself. What changes have come post-diagnosis? Acceptance I have slowed down immensely in comparison to when I was at the peak of my military career. I have started self-examining myself before most if not all situations so I can best prepare. What challenges do you still face now? Impulsivity, I naturally get easily excited about new things but that causes me to be impulsive (i.e. TEDx). I also have a lot of hobbies that I find hard to balance. How can you give yourself grace while being in a disciplined environment like the military? Military is pretty standardized, and not compatible with neurodivergence. Some leaders like the creative leadership of a neurodivergent individual. What neuro-exceptional strengths are you leaning into now? My creative lens. It took me a while to realize that I see the world differently and that’s truly a gift to share with the world. I have helped clients, friends, and family look at things completely different than what they approach problems with and that helps them overcome and find solutions. What "work" projects are you concentrating on? Writing book Business Coaching Dentists, Professors, AI developers Provide structure, help set goals SOPs Paper => Digital working on my TEDx talk. Being audacious: have balls of steel Necessary to create change How about the rest of the time? What do you enjoy doing in your off time? Depends on how much off time I have. I love squeezing in coffee dates, or a quick trip to a beautiful view. If I have a bit more time then I love travelling, taking my family to find hidden gems in new places. Exploring: finding the views that no one really knows the location Productivity tips What do you do to optimize productivity during your working hours? Listen to ASMR: helpful for productivity at work and household chores What does ASMR stand for again? - autonomous sensory meridian response Not sure, but it’s often used as an ambient soundtrack to relax Reminds her of grandmother humming the rosary. Now Painting sounds of the brush Rummaging through bags: makeup bags, craft bags. Location cued productivity: Working from home doesn’t help Thinks about housework/home improvement projects at home Self study/reflection Examines conscience Prayer/meditation Brain dumping ideas Don’t work through lunch - useful recharge time. What is some unhelpful productivity advice that doesn’t work for you? Chronodiscrimination: not everyone wakes up at 5 am and jumps out of bed She does much better if she wakes up without an alarm - peak productivity BREAK What does your morning routine look like and how has it evolved over time? It has evolved several times after testing my own productiveness in different scenarios. Has had to adjust with parenthood. I used to start by making coffee and sitting on my balcony while I read for 20 minutes, and then it transitioned to going to the gym first thing in the morning. But that changed after I had my son. Now that my son is 3, I take him to school so I am most productive by taking a shower, getting dressed, getting ready down to my shoes, and then waking up my son to get ready so I’m not overwhelmed trying to get both of us ready at the same time Wakes up with the sun I also allow my body to sleep in if I need to, but then I kick off the same way. Shower to get productive Gets into the outfit for the energy level Sweatpants are to relax Emotional support drink Something warm before meetings Energy drink if need to start focusing immediately Consciously sits down for lunch As soon as done with food, gets set for the next thing Start slow and then ramp up How is your sleep? Self-experimentation: Things that didn’t work well Yoga before bed Hot tea Exercise before bed Things that worked Brain dump creative thoughts so can sleep - better than trying to suppress the thoughts ASMR Reminds her of grandma praying with rosary beads in a low voice - Other experiences: Coworkers typing Painting sounds Makeup bag rummaging Where can people connect with you or find your work? Instagram: https://www.instagram.com/christaseals I answer all my DMs Website: https://www.christaseals.com/ Do you have any final words or asks for our audience? Early birds are not superior to night owls/third birds Self-study as much as you can - use yourself to More from Focus Bear: Website: https://focusbear.io LinkedIn: https://www.linkedin.com/company/focus-bear/ Youtube: https://www.youtube.com/@focusbearapp ...…
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Focus and Chill - productivity tactics for AuDHDers and other neurodivergent folks
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Welcome to episode #68. We’re thrilled to be joined by Steve Grace today. Steve Grace is the CEO & Founder of The Nudge Group, empowering high-growth companies to thrive on a global stage with a unique fusion of recruitment expertise and powerful storytelling designed to expand your reach and impact worldwide. He is also the Founder of Nudge Productions creating high-quality content to tell stories through every medium from creating & managing podcasts in both video & audio, newsletters production & management, photography, and documentary/filmmaking. And lastly, he is the publisher of both Balance the Grind & Startup Life: Unscripted and host of both the Give it a Nudge and Daily Grind podcasts. Welcome to the show Steve! Questions Can you tell us about your experience with neurodiversity? I could talk for hours about this, how it affected me mentally, etc and how it affects my work, why I do what I do, etc When did you realize that you weren’t neurotypical? About 13-14 years old Started with a diagnosis of an extreme form of dyslexia. What challenges did you face? Ridicule, stress, being different Accomplished siblings What is it like now? Love it, I will tell you why Still finds it difficult to read. Took a while to read Had to learn the shape of every word. Finds it difficult to read handwriting. Found recruitment because it was all speaking (a lot easier than writing). What neuro-exceptional strengths are you leaning into now? every single one I can Difficult to separate the neurotypical strengths from the idiosyncratic Short and sweet communication What "work" projects are you concentrating on? Recruitment business Production Company Podcasts: Give It A Nudge: features startups Daily Grind: hacks to improve diet, exercise, career, sustainability Website Balance the grind: work-life balance Film making Filming war games for military startups The Pillars: private club Founders and family offices get together and build stuff The goal is to build 20 Canvas and 5 Atlassians Casual club: can wear a t-shirt; avoiding being stuffy. BYO kilt. How about the rest of the time? What do you enjoy doing in your off time? With my business Balance the Grind balance, is important to me Work-life balance looks different to different people. Teenagers occasionally want to spend time with him (at the ATM) Sport/exercise: Exercise 6 days per week Keystone habit I did a half ironman last year I love the ocean, live at Tamarama, learning to surf very late in life Media Travel (going away on a boat) What do you do to optimise productivity during your working hours? Get up early (how early - callback on sleep question) - sleep makes a difference to clarity Read for 30 minutes (though sometimes gets lured in by phone) High performance coffee - “before you speak” Green juice (reviewing them for Balance the Grind) Breaks up the day with movement (e.g. walk to next meeting for 1hr and make phone calls) Don’t spend more than 45 minutes on one task Drinking water - gives him a lot of energy Planning which I hate, Some standard old-school ones like doing what I hate first Lo-Fi Beats I am trying Breathwork Turn email off + keep phone away Email yourself notes Use Siri to email 4 different notebooks Candidate interview notes Client requirements The Daily Grind: research guests beforehand Ideas book Accountability Meeting Monday morning check-in with team Not in trouble but feel embarrassed/fulfilled if you do it Measurement: Woop band CGM What is some unhelpful productivity advice that doesn’t work for you? Focusing on one thing - everything is connected “Don’t make lists” COMMERCIAL BREAK What does your morning routine look like and how has it evolved over time? Get up at 5.30 am (earlier in Summer than Winter) Solar-powered human (moved from UK to AU for the sun) Drink half a bottle of water Juice Coffee Wake up teenagers (x2) Read for 15-30 mins (print them out in A4) Shower, shave, contacts Gym (3x weights, 1x run, 1x swim) Protein shake Work - no meetings before 11 am How is your sleep? How do you switch off at night? Goes home around 6 pm Check emails Work until 7ish Dinner Work until 9 pm Scrolling/bad TV/movies Go to bed at 11 pm Falls asleep quickly Can’t sleep past 7 hours Where can people connect with you or find your work? Website: https://thenudgegroup.com/ Linkedin: https://www.linkedin.com/in/stevegrace/ Instagram: https://www.instagram.com/stevegraceg/ Do you have any final words or asks for our audience? Lofi music Reframe any limiting beliefs 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 #67 We’re thrilled to be joined by Dr. Megan Anna Neff today. Dr. Neff is a neurodivergent Psychologist and founder of Neurodivergent Insights where she creates education and wellness resources for neurodivergent adults. Dr. Neff is the author of Self-Care for Autistic People. Additionally, she has published in several peer-reviewed journals. Passionate about distilling complex research into visually accessible formats, she translates research into visual pixels which you can find on her website, Instagram, and digital workbooks. Beyond her visual endeavors, she co-hosts the "Divergent Conversations" podcast and spearheads a vibrant learning community tailored for neurodivergent adults. Welcome to the show Dr. Neff! Questions Can you tell us about your experience with neurodiversity? When did you realize that you weren’t neurotypical? 3 years ago (2021) Started exploring for oldest child Was surprising / Wasn’t covered in training Autism discovery came first, then ADHD. What challenges did you face? Feeling Like observer in life Can’t be content Struggling to be present (because of dissociation from sensory overload). A lot of this is because of the sensory overload Specific sensory challenges The rate of work: 15 patients per day. In a room with 5 people simultaneously Mental dialog Preparing conversations Metaphors Autistic burnout Long COVID Explained 4-5 long depression episodes What changes have come post-diagnosis? Many of the challenges above, but lean into the underlying values that are driving it E.g. going to a bustling, overstimulating party can be manageable if connecting to the family aspect behind it. More accepting of how they can show up (e.g. if it’s a crowded area, accepting that they may be less present). What challenges do you still face now? Executive functioning Organization Missing details Scheduling Sensory Restructured work Closed private practice More space for flow states Autistic burnout/managing energy levels What neuro-exceptional strengths are you leaning into now? Hyperfocus/monotropism Special interests - “Aspie” quiz showed interest What "work" projects are you concentrating on? Working on several books Self-care for autistic people Autistic burnout ND affirming therapy Cross neurotype interactions Created 25+ workbooks On Examples: RSD Interoception Create graphics based on concepts Converting them into video courses Community Social media posts How about the rest of the time? What do you enjoy doing in your off time? Doesn’t relax well Chandra Rhymes? With kids Actively looking for habits Self-diagnosed workaholism Productivity tips What do you do to optimize productivity during your working hours? Learning things her way - standard learning styles didn’t work Leaning into rhythms Different buckets of work for different energy levels Bucket A: writing/creativity High energy Fulfilling Bucket B: admin Low energy/low brainpower Background shows to boost dopamine Interest-based nervous system - Dr Dodson As opposed to the importance of based nervous system Passion/meaning/play/novelty/urgency/challenge Operationalizing it Let herself chase her interests Structured spontaneity What is some unhelpful productivity advice that doesn’t work for you? “Normal” Scheduling E.g. content calendar Hard to figure out what to do for the next 6 months - can’t predict what BREAK What does your morning routine look like and how has it evolved over time? Morning ritual Cup of coffee every day Sit in sunlight 15-30 minutes Which projects to move on today How is your sleep? How do you switch off at night? Tactics for Free association/shamanic/cognitive shuffling Free assoc Shamanic ritual Cognitive shuffling - intentionally shuffle thoughts (e.g. combining garden, find all the words starting with each letter of garden) It prevents rumination and mimics the early stages of sleep. Play solitaire in bed Where can people connect with you or find your work? Website: https://neurodivergentinsights.com/ Free resources on the blog: https://neurodivergentinsights.com/blog Newsletter: https://newsletter.neurodivergentinsights.com/resource-vault LinkedIn: https://www.linkedin.com/in/megan-anna-neff/ Do you have any final words or asks for our audience? Start paying attention to your rhythms - “Detective of your own experience” Work with them, not against them 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 #66 We’re thrilled to be joined by Rebecca Arnold today. REBECCA ARNOLD, JD, CPCC, PCC, is a professional, certified coach and the founder of Root Coaching & Consulting, LLC, a holistic leadership coaching firm for ambitious professionals. She has worked with 100+ leaders in the fields of education, medicine, law, academia, and social-impact organizations. She is an attorney by training and has collaborated with organizations from Google and Harvard to Top 100 law firms and K-12 school districts. She’s known as a “straight-talkin’, big-hearted” coach. Her book, The Rooted Renegade: Transform Within, Disrupt the Status Quo & Unleash Your Legacy, shares the path to holistic success for mission-driven leaders. It’s a #1 Amazon bestseller and Kirkus Reviews called it, “A wide-ranging and impressively holistic approach to achieving personal and professional success.” Welcome to the show, Rebecca! Questions Can you tell us about your experience with neurodiversity? When did you realize that you weren’t neurotypical? About age 42- which I’m finding is more and more common among my peers (women with ADHD). I have been treated for anxiety and depression for most of my life, but it wasn’t until I had a child with ADHD that I recognized the symptoms in myself and was able to get a diagnosis. This seems like a common experience for parents of children with ADHD because there’s so much more awareness now than when we were children. What challenges did you face? Getting started and focused has always been difficult for me, but I did very well in school because of what I now realize were maladaptive coping mechanisms. I procrastinated and stayed up all night finishing assignments in high school, college, and law school. This led to me getting to the point of hallucinating in the middle of the night working on finals in law school because I’d stayed up for multiple nights in a row. When I had kids and started work again, the tasks built up more and more and I could no longer rely on procrastination. I ended up burning out because of massive anxiety overload and sleep deprivation. I’ve since learned that the effects of anxiety mimic ADHD medications, so of course many of us who are undertreated for ADHD use anxiety to self-medicate. Many of us also have anxiety as a separate diagnosis, so I do want to make that clear. In a world that doesn’t understand or value neurodiversity as it should, anxiety seems to be an obvious byproduct. The anxiety-fueled productivity masked what was going on underneath. It was tough to sleep. Combined with adrenal disease, it was really challenging - led to burnout of 8 months. Writing the book, especially editing required support from others Can edit things forever. Hard to cut through the pressure of doing things alone What is it like now? I have medication that works- yay! And I’ve learned so many hacks that help me work with my ADHD Hacks wax and wane over time Accountability buddies I’m really choosy about the type of work I do because I know that if it plays to my strengths and talents, I’m fire and if not, it’s torture. I’m also very intentional about ways to generate motivation (connecting a task to my purpose, considering who the work is for and its impact, allowing myself to get excited and follow my energy- instead of treating my to-do list like my boss). What neuro-exceptional strengths are you leaning into now? I’m great at coming up with new ideas for my coaching business Many people post-pandemic have ADHD-like challenges with focus, procrastination, and productivity, so I’m able to share with my neurotypical clients strategies that support me (and they work for them too) I can get a lot done when I’m motivated, so I capitalize on that. Deep empathy Can be a distraction as well as a superpower. Tangentiality means she can join dots and see patterns easily. Creating own rules (came from being socialized as a woman, pressure to be perfect). Rebelled against perfection. What "work" projects are you concentrating on? I’m focused on spreading the word about my book, The Rooted Renegade because it’s packed with practical tools and strategies that I know will support people. The impetus for the book was videos that Rebecca was releasing during pandemic Messages for videos translated to book Framework for holistic success Calming emotions Existential peace - align work with purpose, habits with goals Relational peace: positive relationships with self and others (instead of sucking us dry) 50+ tools Talk to the book while writing it Doing deep work with my executive and leadership clients. Running my business in ways that fulfill me like being aligned with my purpose, hiring people who are values-aligned, and building time and space into my schedule for deeper work, connection, rest, family, and play. JN: How about the rest of the time? What do you enjoy doing in your off time? (5 minutes - T+25) Productivity tips What do you do to optimize productivity during your working hours? Examples: creating energy/focus-aligned to-do lists, doing focused work at particular times of day, working in noisy environments for tasks that require focus or that I’m avoiding, having accountability partners who cheer me on and ask how my projects are going, batching tasks I’m avoiding, work blocking, getting enough sleep and eating well, strategic breaks, lovingly telling on myself, and so much more! Accountability partners Time of day: 9am-12 best time to GSD 2pm energy dip Changing environments - Going to coffee shops Coffitivity - streaming coffee shop noise (link to come) Movement breaks: Take the dog for walk Get coffee Goals posted on wall Vision Board Being able to see goals helps with object permanence Suck Sandwich Work on something fun Work on something really hard/sucky Work on something fun Focus/energy - aligned todo-lists. E.g. Checking in on how the focus is and then picking the lists that are aligned with the level of focus. What is some unhelpful productivity advice that doesn’t work for you? I resist project plans, spreadsheets, task lists, and things that feel overly constrictive. Instead, I create these in ways that serve how my brain works (stickie notes/drawings/color) I don’t like having a set schedule- I crave novelty, so I mix up my schedule all the time. “Do the most important thing first”- nope. It’s hard for me to figure out what’s most important and if I hate that task, I can’t start with it or it affects my entire morning. Instead, I use what I call the “suck sandwich”- I do a task I enjoy for a short time, then work on the task I’m dreading for a bit, and finish with something I enjoy. BREAK What does your morning routine look like and how has it evolved over time? I don’t have a morning routine, other than showering, dressed, having coffee, getting kids out the door to school, and then getting to work. Sometimes I run before I work. Sometimes I walk. Sometimes I get right to it. Depends on the day. Routine changes all the time to combat routine fatigue. Start with...…
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Focus and Chill - productivity tactics for AuDHDers and other neurodivergent folks
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1 Episode 65: Joey and Jeremy - niching down for work, clear to neutral 41:07
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Welcome to the Focus and Chill podcast, episode 65. Today, Jeremy Nagel and Joey Corea talked about niching down for work, and clear to neutral. Questions Niching down - freeplane/Zoho Writing a book for specific people (Tim Ferris approach) If those people don’t like it, it’s a failure User stories and personas - make them real not Be an apprentice/journeyman first Clear to neutral Closing tabs at end of day Tab limit: 5 tabs Save in Pocket instead? How do you order them? Setting an internal proposition? Low information diet How do you consume content? Fractal reading? Read content around the author (interviews with author) “Leave future self breadcrumbs” Write plan for the next day the night before Clearing desk Resetting donations/subscriptions (pause credit cards) Hemingway starting in middle of sentence Zone 2 cardio ADHD meds/stimulants caffeine 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 10 News First: Melbourne Inventions Helping Those With Disabilities Connect with Jeremy: Jeremy’s LinkedIn: https://linkedin.com/in/nageljeremy Email: jeremy@focusbear.io Connect with Joey: 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 #64. We’re thrilled to be joined by Damien Diecke today. Damien is the founder of the School of Attraction and The Dangerous Man. He is the author of the award-winning book Sincere Seduction. He's been a coach and professional speaker in over 25 countries. He was diagnosed with ADHD at the age of 10 and struggled until he started his company at the age of 25, which he’s still running today 15 years on. Damien has developed unique working styles to enable him to be productive. Many of his clients have ADD and he’s here today to share these working styles and how his work can help those with ADHD and ADD. Welcome to the show Damien! Questions Can you tell us about your experience with neurodiversity? When did you realise that you weren’t neurotypical? Other people realised long before I did - as a kid you don’t thnk about these things as much - except I never had friends in primary school which hurt a lot. I never ‘felt’ neurodivergent until I was an adult - even though I had been medicated as a kid Diagnosed at 10 What challenges did you face? Couldn’t keep focussed on university, dropped out of a double degree Couldn’t complete anything that I started - DJ work, courses, study, business ideas etc. When people knew I had ADHD they told me certain things I couldn’t do - I learned to be obsessed with finding a way to turn the ADHD into a strength, a way to use it to my advantage - this obsession has served me well I think. Feeling misunderstood Often had only one friend Struggled with homework Wondered what trouble he was going to get into Which knocked the love of learning out of him University was tough because the pressure to achieve was no longer there. What is it like now? I suppose it’s a part of who I am - I live a life where it’s completely integrated and accounted for - I just live a little differently but don’t feel it’s a negative in any way I had to learn to adapt because most useful drugs are off the table for me - hormone disregulation issues. I default to logic when things get emotionally hard Loves learning again Still loses interest in things that are repetitive (e.g. some board games). Schoolofattraction was the only thing that he was able to see through The difference was that he was able to get a lot of praise (because everyone wants to get better at dating). Consistent progress: 5 minutes per day. What neuroexceptional strengths are you leaning into now? Definitely hyper-focus… I can get amazing amounts of work done in short periods of time when I get into hyper-focus area. Knowing strengths: Great at designing and building websites. Not great at writing sales emails Now delegates work that he finds hard to hyperfocus on I also hyper focus on electronic toys (drones) - Why is this useful? I buy and sell toys on a profit - so it’s a side-hustle I can only pursue because I’m hyper focussed on the toys and the marketplace they live in - I see the trends and take advantage of playing with new electronic toys for a while. Because I had to learn to be hyper-structured - it’s useful in a business context - at least a lot of the time. What "work" projects are you concentrating on? Two parts: School of Attraction Dating coaching Goal is to be confident but not manipulative (not pickup artist style) Men’s retreats Personal development work separate from dating coaching Hard to sell spirituality/self development - easier to sell dating coaching (but actually dating goes better if you do self development) Helps to dissolve illusion that a partner will solve self esteem issues Dealing with inner demons Advertising and PR mostly - I have spent too long focussing on what I’m good at and not other parts of the business that need attention. So my hyperfocus righ tnow is on designing ads, landing pages, and writing copy - thank god for AI it helps a lot with ideas. How about the rest of the time? What do you enjoy doing in your off time? I fly FPV racing drones, watching movies, photography FPV (first person view) Exercise (helps with hormone dysregulation). Goes to a gym Goes with his partner but only because they’re partnered Does weights (but doesn’t do much for mental health) Lot’s of reading Avoiding alcohol (since 21) Bars / clubs Spending time with partner Novelty Cars / buggies Recommends that people find hobbies that force you to be part of a community Productivity tips What do you do to optimise productivity during your working hours? I’m hyper-structured Start work at the same time My whole day is the same every day On Sundays plans out entire week down to 30 minute level Long term goals I have to block entire days dedicated to hyper-focus tasks otherwise I can’t even consider starting them. I have to bounce my thoughts off other people to really process them Verbally processing - doesn’t need feedback What is some unhelpful productivity advice that doesn’t work for you? Pomodoro technique - better to stay in hyperfocus But needs breaks during creativity crashes Taking walks every hour or two BREAK What does your morning routine look like and how has it evolved over time? I eat the same thing every day until I get bored of it - adding a new decision every morning would create cognitive fatigue that would make starting with work harder I avoid dopamine activities prior to starting work Reduce decision fatigue How is your sleep? How do you switch off at night? My sleep is often rough - not sure if that’s about neurodivergence - or my hormone dysregulation - maybe those are related, who knows? I read at night in bed, takes about an hour to get to sleep Doesn’t watch TV Because my brain is always firing on overdrive, waking up in mornings is almost never an issue even with just a few hours sleep Where can people connect with you or find your work? schoolofattraction.com youtube/schoolofattraction School of attraction podcast Do you have any final words or asks for our audience? I think it’s hard to give overall advice to neurodivergents because all forms of neurodivergence are spectra, and more than that the symptoms between identical diagnoses tend to be vastly different as well - everyone is a bit unique. In many ways I still don’t consier myself neurodivergent because that feels like a way of seeing myself that would just hold me back - this is probably not the ideal advice for everyone, but for me, it was important to my success. Actually I think that it’s good advice for EVERYONE NT and ND - Create a life where you can capitalise...…
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Focus and Chill - productivity tactics for AuDHDers and other neurodivergent folks
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Welcome to episode #63. We’re thrilled to be joined by Errin Anderson today. Errin Anderson is a dedicated ADHD Clarity Coach, empowering professionals with ADHD through his 90-day program. Offering personalized strategies and motivational support, he helps individuals overcome challenges, focusing on their strengths. His empathetic, focused approach aims to transform personal and professional lives, understanding the unique hurdles faced by those with ADHD. Welcome to the show Errin! Questions Can you tell us about your experience with neurodiversity? When did you realise that you weren’t neurotypical? I always thought I was different, but it was not till I was going through a rough patch that I started to think about ADHD since other family members got diagnosed, Officially diagnosed when I was 32. Relatively late diagnosis Diagnosis gave a reason to the things going on with him What challenges did you face? Always mind a friend and work colleague who always said Errin you're like a Duracell Bunny on Drugs, running at 100 mph, I could not focus a lot of the time, unless I had a deadline to meet; mind from Uni, I was writing my essay at midnight when it was due to be handed in at lunchtime Noise is always in my head, thoughts going 1000mph Brain is always busy What is it like now? Learned just to be me Mediation has really given me the quiet mind Through coaching developed lots of tools and techniques that work for me to maintain focus and not lose EVERYTHING (mobile, wallet, keys) I am happy, not that I've never been happy but the longest I've felt in the happy emotional state. More emotional granularity (understanding the nuances between emotions) Having visual reminders like calendar reminders to help him manage time. What neuroexceptional strengths are you leaning into now? Being creative Getting lost in Canva Being my true self and getting that mask drop Thinking outside the box, is there a way i can get around, over or under this challenge Being able to listen to others and understand what really going on Active listening Not filling in the space Instead allow thinking time. Was able to build it with small habits Allows fidgets and sensory toys Fidget ring Walking can help What "work" projects are you concentrating on? Busy (always busy!) Background is working in non profit space Really focusing the now on setting up my coaching business working with professionals ND, providing them with the safe and time to reflect and develop actions, within a safe nonjudgemental place, oh and love the random moments we have in coaching when our brain takes us down that rabbit hole and allowing people to explore the space. Without feeling pressured into focus on what was the first thing we spoke about Charities Untangling some admin messes (e.g. financials) How about the rest of the time? What do you enjoy doing in your off time? When not working with Charities across Scotland or working on my coaching, i spend time with the family. 2 children (9 and 13), and the wife (who just gets it) Getting away Youngest has ADHD traits Time out in the garden - well when it’s actually sunny in Scotland and not raining What do you do to optimise productivity during your working hours? To Do list - but small GOALS,One product split into 5/10 steps to reach the goal, use online software to help me plan, has been a life saver. Used to write to-do list which was huge, and i would lose it so spent most the time trying to mind what was on the last one and redoing the list UseMotion.com Remarkable notepad What is some unhelpful productivity advice that doesn’t work for you? FOCUS and have QUIET, sounds like hell to me, i need noise to keep my brain busy on two things at one. Trying to just focus with nothing else going on it, make my brain feel like we need to run a marathon - Well that will never happen physically. Music What he listens to depends When hyperfocused, doesn’t matter what the music is When he’s trying to get into something, lyrics get distracting Subtitles makes him feel like he’s multi-tasking Reading and listening at the same time COMMERCIAL BREAK How do you manage communication with neurotypical folk? Before i would just close down and disengage, now its all about the relationship ive developed with them. Of course at the start i will apologies all the time, as my brain switches off or im listen but doing something else at the same time Why should i conform to neurotypical, they need to take me as i am, maybe they should change or we can meet half way? What does your morning routine look like and how has it evolved over time? Morning routine what's that! Initial i would wake up get ready and get to work no matter the time, can mind being in the office at 6am as i was up which just burned me out Now - always up around 1.5/2 hours before i need to leave, give myself time to have everything ready, and spent some time on stuff i need to do, if going into the office, jump on the bus and listen to a podcast whilst reading the news to see whats happening in the world. How is your sleep? How do you switch off at night? Sleeps an interesting thing, probably spent that last 2 years really struggling with sleep, you would be lucky if i was getting 5 hours a night and being topped up on drugs to get me to wind down, by evening i was done but my heads was WIDE awake and wanted to do everything Now as im having time for me and allowing space to winddown at night, and having lights that change with the sunlight helps my body feel like it needs to sleep and can now sleep a full night, well unless the kids are up . Where can people connect with you or find your work? You can get me on Socials Instagram - https://www.instagram.com/philanthropeakcoaching/ Facebook - https://www.facebook.com/PhilanthroPeakCoaching TikTok - https://www.tiktok.com/@philanthropeakcoaching?_t=8iqQJxoyHDM&_r=1 Linkedin - https://www.linkedin.com/in/errin-anderson/ Best place - via my website https://philanthropeak.co.uk/ Do you have any final words or asks for our audience? Be you, learn about yourself and take the pressure off, sometimes just having that conversation with someone who gets can change everything. Lets those grey clouds and fog lift away. More from Focus Bear: Website: https://focusbear.io LinkedIn: https://www.linkedin.com/company/focus-bear/ Youtube:…
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Focus and Chill - productivity tactics for AuDHDers and other neurodivergent folks
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Welcome to episode #62 We’re thrilled to be joined by Ellen Busch today. Ellen Busch, diagnosed with dyslexia in childhood, defied expectations. Her parents nurtured her beyond academic confines, teaching her to navigate the ocean, excel in team sports, and embrace adventure. Despite self-esteem struggles, she became a skilled skier and earned bachelor’s and master’s degrees. Battling low self-esteem and trauma, Ellen persevered, escaping abuse and seeking healing. Through coaching, therapy, and training, she reclaimed her power, now thriving and fearlessly pursuing her dreams. Welcome to the show Ellen! Questions Can you tell us about your experience with neurodiversity? When did you realise that you weren’t neurotypical? Initially diagnosed as ambidextrous. What challenges did you face? Dyslexia associated with an intellectual disability. People had low expectations of her - teacher told her parents that she would only ever be able to be a wife/mother Her parents didn’t accept the administrator’s diagnosis. Her dad’s mantra was “Prove em wrong Ellen!” Took successes outside of the classroom and brought them into the classroom. Physical challenges like abseiling, scuba diving, boating Was able to apply the adventures to assignments Going to college / uni was better Academic staff were supportive Probably because she was so open and transparent Managed to get through tough subjects What is it like now? Agrees that the struggle gave her the grit She could outwork everyone else At an early age E.g. Reading nautical charts with her Dad. What neuroexceptional strengths are you leaning into now? Understanding visual learning Thinks in pictures Using visual aids whenever possible E.g. Anatomy colouring book - associating the colour with the name. Long-term memory is good Good pattern recognition What projects are you concentrating on? Book: disEmpowered Shares her story about getting through hostile education system and leaning into her strengths Lots of podcast Training to become a coach (to help other dyslexic people and parents of dyslexic children) Heroes’ journey approach Refuse the challenge Take on the challenge Succeed Take the lessons back to your tribe How about the rest of the time? What do you enjoy doing in your off time? Come back to the idea of outworking people. Does she find it difficult to switch off When younger, it was rough Because don’t have the emotional development on how to cope. Would have frustrated outbursts. Do athletic, physical things and then would fall asleep. Foundational practices Meditation Journalling Breathwork Visualisation Reboot practice - 45 mins to turn off the brain Yoga What do you do to optimise productivity during your working hours? What is some unhelpful productivity advice that doesn’t work for you? Optimising productivity Take breaks - not a robot! “Spot drills” Micro-workouts (10 minutes): 50 air squats/burpees/push-presses/WOD Does 3 of those per day. Aiming for 4 “Sitting is the new smoking” Break up tasks - write for 15 minutes and then empty the dishwasher Setting boundaries: this is what I need to do for myself Unhelpful advice Multitasking: doing 3-5 things at a time doesn’t work. Do one thing at a time. COMMERCIAL BREAK How do you manage communication with neurotypical folk? Setting expectations (like she did with the professors at college) Active listening Understanding different perspectives Asking for clarification Reflecting back 5 mountain plan From Commander Mark Devine (retired Navy Seal) What does your morning routine look like and how has it evolved over time? Set alarm clock 30 mins early - give herself time to wake up (not New York style wake up, gulp coffee and leap out the door anymore!) Large glass of water Box breathing Gratitude journalling - typically 3 minutes Yoga and stretching Micro goals approach: start small with the habits - 3 things I’m grateful for and then build out from here How is your sleep? How do you switch off at night? PM ritual: Journaling (what went well/what didn’t go well - what did I learn? In a non judgemental way) Breathwork (box breathing) Meditation (insight timer) Sleep! Where can people connect with you or find your work? Book: Amazon ellenbusch.com Facebook LinkedIn Instagram Do you have any final words or asks for our audience? If you are dyslexic/ND, please know that you are not broken You have amazing abilities - focus on what you’re good at - explore that 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 10 News First: Melbourne Inventions Helping Those With Disabilities Connect with Jeremy: Jeremy’s LinkedIn: https://linkedin.com/in/nageljeremy Email: jeremy@focusbear.io Connect with Joey: https://thepluckyjester.com/newsletter/…
مرحبًا بك في مشغل أف ام!
يقوم برنامج مشغل أف أم بمسح الويب للحصول على بودكاست عالية الجودة لتستمتع بها الآن. إنه أفضل تطبيق بودكاست ويعمل على أجهزة اندرويد والأيفون والويب. قم بالتسجيل لمزامنة الاشتراكات عبر الأجهزة.