Focus and Chill - productivity tactics for AuDHDers and other neurodivergent folks

Episode 85: James Cavanagh

Feb 21, 2025

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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."