Focus and Chill - productivity tactics for AuDHDers and other neurodivergent folks
Episode 2: Jeremy's 3hr morning routine
What he concentrates on
Day job: Product Manager at MessageMedia
Side project: Building Focus Bear
Hobbies
- xc skiing
- trail running
- cycling
- green renovations
Morning Routine (5:40am - 9:40am)
Exercise (walk, yoga, HIIT, run): 90 minutes
Meditation/mindset/journalling: 40 minutes
Work emails (check for fires): 45 minutes spread out throughout routine
Planning for day: 8 minutes
Life maintenance (brush teeth, cook breakfast, shower, make bed): 20 minutes
Learning (anki, duolingo, reading): 30 minutes
Tactics for staying focused
- Block distractions using Focus Bear
- Prioritise on paper
- Super pomodoro mode
- Microworkouts throughout day to keep energy high
Wind Down Activities (5pm-9:30pm)
Walk: 20 minutes
Cook dinner: 20 minutes
Work emails (check for fires): 30 minutes spread out throughout routine
Deep work (youtube videos/blog posts): 30 minutes
Marketing: 12 minutes
Prepare for next day (check time logs, check calendar, write todolist): 13 minutes
Life maintenance (lock door, charge phone, shower, clean house, check weather): 25 minutes
Mindset (review day, accountability coach, personal development questions): 40 minutes
Chinese study: 25 minutes
Reading: 6 minutes
Relationships (wish facebook friends happy birthday, Covve): 8 minutes
Evening yoga: 10 minutes
Resources
- Tiny Habits by BJ Fogg
- Getting Things Done by David Allen
- Focus Bear app to block distractions
How to stay in touch with Jeremy
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