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

Welcome to Episode #124! We’re joined today by Ani Moller. Ani Moller is a leadership and life coach who works with neurodivergent professionals — especially those with ADHD, autism, or experiencing burnout. Drawing from their experience as a senior executive and program manager, Ani combines business strategy, trauma-informed practice, and lived experience of multiple burnouts and a stroke. They support senior leaders, creatives, and purpose-driven teams through one-on-one coaching, group programs, and workplace strategy. Ani identifies as non-binary and integrates evidence-based tools like Positive Intelligence, energy management, and nervous system regulation to help clients leadauthentically without compromising well-being.Can you tell us about your experience with neurodiversity? When did you realise youweren’t neurotypical?– Realized during the pandemic, after reading traits of autistic women on TikTok– Diagnosed with ADHD about six months later– Felt deep relief and self-understanding post-diagnosisWhat challenges did you face?– Multiple burnouts and physical health struggles– Difficulties with volatile friendships and social challenges– Anxiety misdiagnosis due to internalized hyperactivityWhat changes have come post diagnosis?– Gained clarity and validation– Complex PTSD diagnosis reframed much of the struggle– EMDR therapy helped reduce triggering memoriesWhat challenges do you still face now?– Severe fatigue from stroke– Overstimulation in professional environments– Ongoing executive dysfunction around finishing tasksWhat neuroexceptional strengths are you leaning into now?– Strong visualization (hyperphantasia)– Deep empathy and energy-awareness– Coaching skills strengthened by lived neurodivergent experienceWhat "work" projects are you concentrating on?– One-on-one ADHD and leadership coaching– Positive Intelligence programs for neurodivergent professionals– Overwhelmed to Organized – a group program blending productivity and compassionHow about the rest of the time? What do you enjoy doing in your off time?– Spending time in nature and with friends– Indoor gardening and plants– Gym, calm hobbies, movies, and travel (as energy allows)Productivity tips — What do you do to optimise productivity during your working hours?– Brutal prioritization, guided by values (fun and emotional connection)– Accepting inbox/task list never finished– Energy accounting to track what restores vs drains energyWhat is some unhelpful productivity advice that doesn’t work for you?– “Eat the Frog” (hardest task first) — tiring tasks are harder than complex ones– Generic advice like waking up early — needs sleep consistency instead– Inbox as task list — doesn’t align with executive function needsWhat does your morning routine look like and how has it evolved over time?– Wakes around 7, allows three hours before first client– Gentle routine: movement for fibromyalgia, breakfast, nature time– Adjusts workouts to energy levels and menstrual cycleHow is your sleep? How do you switch off at night?– Struggles with disrupted sleep due to perimenopause and neurodivergence– Strict routine: lights dimmed red with Philips Hue, phone apps blocked after 8 PM– Journaling and reading to wind downDo you have any final words or asks for our audience?– “Treat rest as productive. Rest isn’t laziness — it’s fuel for better leadership and life.”Connect with Ani:Website: Ani Moller - https://www.animoller.com/TikTok: Ani: AuDHD Coach (@professionalaudie) | TikTok - https://www.tiktok.com/@professionalaudie? LinkedIn: Ani Møller Coaching | LinkedIn - https://www.linkedin.com/in/animoller/Connect with Jeremy:LinkedIn: https://linkedin.com/in/nageljeremyEmail: jeremy@focusbear.ioMore from Focus Bear:Website: https://focusbear.ioLinkedIn: https://www.linkedin.com/company/focus-bear/YouTube: https://www.youtube.com/@focusbearappTwitter: https://twitter.com/focusbear1Instagram: https://www.instagram.com/focus_bear/Facebook: https://www.facebook.com/focusbearapp/

Welcome to episode #107! Today we’re joined by Jonathan Mok.Jonathan was diagnosed with ADHD and autism in 2019 at the age of 37, a turning point that reshaped his life. Since then, he has become a passionate advocate for neurodiversity, speaking at events such as the Davos Neurodiversity Summit, TEDx CUHK, and the UN World Autism Awareness Day with the Institute of Neurodiversity. His work helps organizations buildmore inclusive workplaces and communities, while also inspiring individuals to embrace their identity and strengths.In this episode, Jonathan shares his personal journey, from challenges in his early school years to finding resilience through self-understanding. He discusses workplace accommodations, strategies that support his productivity, and how neurodivergent individuals can thrive when theirvoices are heard.Q&ACan you tell us about your experience with neurodiversity? When did you realise that youweren’t neurotypical?– Realized signs of autism as a child (strictly upholding Boy Scout rules, reporting classmates)– Faced misunderstandings and was often considered a “difficult student”– Diagnosis at 37 allowed him to reframe his identity and find communityWhat challenges did you face?– Struggled in school with subjects taught in abstract ways (math, chemistry)– Often misunderstood by teachers and peers– Burnout at work due to difficulty sustaining attention to detailWhat changes have come post-diagnosis?– Greater self-understanding and acceptance– Access to accommodations in the workplace– Recognition of strengths like persistence, honesty, and public speakingWhat challenges do you still face now?– Misconceptions from others (“you don’t look autistic”)– Workplace pushback on certain accommodations– Balancing impulsivity with appropriateness in social contextsWhat neuroexceptional strengths are you leaning into now?– Public speaking and advocacy on global stages– Ability to remember details and uphold fairness– Strong initiative and resilienceWhat “work” projects are you concentrating on?– Community engagement at Dream Impact, a social enterprise in Hong Kong– Delivering diversity, equity, and inclusion (DEI) training for companies and NGOs– Volunteering with organizations like Sensational Foundation and Fair Trade Hong KongHow about the rest of the time? What do you enjoy doing in your off time?– Passion for classical music, ballet, and opera– Visiting museums and exploring art history– Enjoying stories about how artists reflect their timesProductivity tips — What do you do to optimise productivity during your working hours?– Using AI tools (Claude, ChatGPT) to help prioritize tasks and manage overwhelm– Taking regular breaks and practicing mindfulness during lunch– Setting boundaries around work hours to prevent burnoutWhat is some unhelpful productivity advice that doesn’t work for you?– Hustle culture: “just work harder”– Vague task assignments without clear priorities– Ignoring the need for rest and recoveryWhat does your morning routine look like and how has it evolved over time?– Wakes at 7 AM, eats breakfast, and prepares for work with a predictable routine– Learned to make mornings more structured after past struggles with stress– Packs and checks essentials the night before to avoid forgetfulnessHow is your sleep? How do you switch off at night?– Night routine includes prayer, light exercise, and avoiding screens before bed– Typically falls asleep within 10 minutes unless affected by caffeine– Uses music and reflection to transition from work to restConnect with Jonathan:LinkedIn: https://www.linkedin.com/in/jonathankhmok9999/?originalSubdomain=hkInstagram: https://www.instagram.com/kahonm/Connect with Jeremy:LinkedIn: https://linkedin.com/in/nageljeremyEmail: jeremy@focusbear.ioMore from Focus Bear:Website: https://focusbear.ioLinkedIn: https://www.linkedin.com/company/focus-bear/YouTube: https://www.youtube.com/@focusbearappTwitter: https://twitter.com/focusbear1Instagram: https://www.instagram.com/focus_bear/Facebook: https://www.facebook.com/focusbearapp/

Welcome to episode #106! We’re thrilled to be joined by Christina Keeble.Christina Keeble is an autistic and ADHD educational consultant, speaker, and COO of the National PEAK Center—an allied health practice grounded in neuro-affirming principles. She’s also a dedicated parent of two PDA (Pathological Demand Avoidance) children, and brings a unique blend of lived experience, advocacy, and professional expertise to the conversation.In this episode, Christina shares her powerful journey of discovering her neurodivergence after her children’s diagnoses, and how that reshaped her approach to parenting, self-care, and work. From navigating school refusal to burnout recovery and creating sustainable work rhythms, Christina offers truth bombs and strategies for both neurodivergent individuals and the professionals who support them.⏱️ Timeline:00:00:00 – Intro + Guest Bio00:02:00 – Discovering She’s Autistic & ADHD00:04:30 – PDA Parenting Journey Begins00:06:00 – Diagnosis, Medication & Mental Health00:08:00 – What Is PDA? (Demand Avoidance Explained)00:10:00 – Reparenting, Trauma & Letting Go of Norms00:13:00 – Breaking the Parent Blame Cycle00:16:00 – Productivity & Harnessing Hyperfocus00:19:00 – What Christina Actually Does for Work00:22:00 – Neurodivergent Coaching & Workplace Inclusion00:28:00 – Why Fake Deadlines Work00:31:00 – Timer Tricks That Don’t Work00:34:00 – Tools That Might Work for PDA Brains00:37:00 – Chronic Illness, Burnout & Pacing00:42:00 – Final Advice for Neurodivergent Parents00:44:30 – Where to Find Christina Online📱 Follow Christina:Website: https://christinakeeble.com/LinkedIn: https://www.linkedin.com/in/christina-keeble/?originalSubdomain=auInstagram: https://www.instagram.com/christinakeebleconsulting/?hl=enFacebook: https://www.facebook.com/christinakeebleconsulting/Connect with Jeremy:LinkedIn: https://linkedin.com/in/nageljeremyEmail: jeremy@focusbear.ioConnect with Joey:LinkedIn: https://www.linkedin.com/in/joeycorea/Newsletter: https://thepluckyjester.com/newsletter/More from Focus Bear:Website: https://focusbear.ioLinkedIn: https://www.linkedin.com/company/focus-bear/Youtube: https://www.youtube.com/@focusbearappTwitter: https://twitter.com/focusbear1

🎧 Welcome to Episode #105 of the Focus and Chill Podcast!Jeremy and Joey are back—breaking down what it really takes to stay productive, sane, and playful as neurodivergent adults navigating life, work, and boring responsibilities like taxes and job hunting.They dive into DUMB goals (a cheeky reframe of SMART goals), how automation can help with hard tasks, and why optimizing systems too much can actually hold you back.👤 Your Hosts:Jeremy – AuDHD founder of Focus Bear, software developer, and master of routinesJoey – Creative productivity coach, psychology nerd, and LLM tinkerer with big heart energy🧠 In This Episode, We Cover:What are DUMB Goals and why they might suit neurodivergent brains betterThe “optimization trap” and how to escape itJoey’s automated job application system using LLMs + doc generatorsJeremy’s spreadsheet-based second brain for managing email burnoutTactics for doing hard, boring tasks like tax returnsReplacing Evernote: digital tools that actually workRethinking email, task systems, and communication overloadWhy delight, play, and imperfection matter in long-term motivation🕒 Episode Timeline 00:00:00 – Intro + What We’re Covering00:02:00 – DUMB Goals vs SMART Goals00:05:00 – The Optimization Trap (Pros & Cons)00:08:00 – Automating Job Applications with LLMs00:14:00 – Grant Scoring & Task Prioritization00:16:00 – Jeremy’s Low-Dopamine Email Management System00:21:00 – Rethinking Email, Labels, and Replies00:24:00 – Layers of Communication (Email, Slack, Calls)00:25:00 – How DUMB Goals Fit Creative Projects00:27:00 – Resistance Training, Momentum & Reigniting Joy00:28:00 – Coloring Books, Cold Outreach, and Tax Returns00:31:00 – Second Brains, Note Apps & Evernote Replacements00:34:00 – OneNote vs Evernote + Final ReflectionsConnect with Jeremy:LinkedIn: https://linkedin.com/in/nageljeremyEmail: jeremy@focusbear.ioConnect with Joey:LinkedIn: https://www.linkedin.com/in/joeycorea/Newsletter: https://thepluckyjester.com/newsletter/More from Focus Bear:LinkedIn: https://www.linkedin.com/company/focus-bear/Youtube: https://www.youtube.com/@focusbearappTwitter: https://twitter.com/focusbear1#ADHD #Neurodivergent #Productivity #DUMBGoals #Automation #FocusBear #MentalHealth #LLMHacks #CreativeDiscipline #SecondBrain #NoteTakingTools

🎧 Welcome to Episode #104 of the Focus and Chill Podcast!In this powerful episode, we sit down with Mike Knapp to explore the intersection of burnout, late autism diagnosis, and what it means to thrive as a neurodivergent professional in tech.👤 About the Guest:Mike Knapp is a serial entrepreneur, tech innovator, and former Google product lead. From co-founding the custom shoe company Shoes of Prey to building AI tools and launching Google’s Task Mate, Mike’s career is a masterclass in innovation. After facing debilitating burnout and being diagnosed with autism at 43, Mike now speaks openly about neurodivergence, self-awareness, and building sustainable success.💡 In This Episode, We Cover:- What burnout really looked like (and why it was misdiagnosed for years)- How discovering autism in adulthood reshaped Mike’s life- Challenges of masking and working in fast-paced tech environments- Morning & evening routines that actually work for neurodivergent brains- Balancing fatherhood, mental health, and meaningful work- Why compassion—for yourself and others—is essential for neurodivergent wellbeing 00:00:00 – Intro + Guest Bio00:02:58 – Burnout Before Diagnosis00:03:30 – Realizing He’s Autistic at 4300:05:00 – Physical + Emotional Cost of Masking00:08:30 – Autistic Work Styles vs. Norms00:09:59 – Recovery & Shifting Expectations00:11:11 – Rejoining the Workforce (Differently)00:13:00 – New AI Job + Purpose-Driven Work00:16:03 – Tinkering with Tools, LLMs, and Side Projects00:18:00 – Teamwork, Improv & Learning from Burnout00:21:30 – Rewriting Internal Narratives & Delegation00:27:31 – Routines with a Toddler + Parenthood00:30:00 – Cooking Hacks, ADHD Evenings & Sleep Challenges00:33:00 – CPAP, Sleep Apnea & Neurodivergent Sleep00:33:47 – Final Thoughts: Compassion for All BrainsConnect with Mike Knapp:LinkedIn: https://www.linkedin.com/in/mpknappWebsite: mikeknapp.xyz/ YouTube: https://www.youtube.com/channel/UC_F-0WWGvJ188KI6CXiVKWwEmail: mike@mikeknapp.xyzConnect with Jeremy:LinkedIn: https://linkedin.com/in/nageljeremyEmail: jeremy@focusbear.ioConnect with Joey:LinkedIn: https://www.linkedin.com/in/joeycorea/Newsletter: https://thepluckyjester.com/newsletter/More from Focus Bear:LinkedIn: https://www.linkedin.com/company/focus-bear/Youtube: https://www.youtube.com/@focusbearappTwitter: https://twitter.com/focusbear1

Welcome to episode #103! We’re thrilled to be joined by Yenn Purkis today.Yenn Purkis is an autistic, asexual, and non-binary advocate, author, and speaker with a diagnosis of schizophrenia. They’ve written 18 published books and contributed to many more. Known for their honest storytelling and passion for neurodivergent visibility, Yenn has delivered two TEDx talks and currently serves as Deputy CEO of the Disability Leadership Institute. Based in Canberra, Australia, Yenn shares their life with their beloved tortoiseshell cat, Sunflower, and is a self-proclaimed Star Trek “Borg” superfan. They are fiercely committed to authenticity, community, and using their voice to make space for others.Welcome to the show, Yenn!QuestionsJN: Can you tell us about your experience with neurodiversity? – Diagnosed with autism in prison at age 20 in 1994 – Initially rejected the label, masking heavily for survival – Took 10 years to fully embrace the diagnosisJN: What challenges did you face? – Internalized stigma made acceptance hard – Preferred to say “I’ve been in prison” over “I’m autistic” – Struggled with self-worth and masking in extreme environmentsJN: What changes have come post-diagnosis? – Found mentorship and community through advocate Polly Samuel – Began to embrace autistic pride and write books – Diagnosis opened the door to advocacy and self-acceptanceJN: What neuroexceptional strengths are you leaning into now? – Working 9 jobs across advocacy, writing, and public speaking – Finds joy and stimulation in juggling multiple roles – Uses structure, discipline, and passion to stay productiveJC: What "work" projects are you concentrating on? – Deputy CEO at Disability Leadership Institute – Working with Rebus Theatre, La Trobe University, University of Wollongong – Running the “Autism and Adulthood” course at My Life, My DecisionsJN: How about the rest of the time? What do you enjoy doing in your off time? – Watching TV (Borg obsession, Star Trek, Breaking Bad, reality police shows) – Blogging, writing memes, cuddling with Sunflower the cat – Catching up with friends and writing personal essaysJC: Productivity tips – What do you do to optimise productivity? – Writes with structure: headings/subheadings first – Doesn’t wait for inspiration—focuses on discipline – Uses proactive mindset: “If I don’t want to do it, I do it first” – Doesn’t procrastinate—teaches herself to actJC: What is some unhelpful productivity advice that doesn’t work for you? – Self-taught; hasn’t relied on traditional productivity models – Emphasizes doing over theorizingJN: What does your morning routine look like and how has it evolved over time? – Wakes up to cat Sunflower demanding breakfast – One coffee, big breakfast, then TV buffer before work – Loves Star Trek (especially Borg) and quirky sci-fi routinesJC: How is your sleep? How do you switch off at night? – No fixed bedtime; varies with schedule – Often calls parents, watches TV, does light work in the evening – Takes medication at night to manage healthJN: Where can people connect with you or find your work? –LinkedIn: https://www.linkedin.com/in/yenn-purkis-469219b9–Facebook: https://www.facebook.com/yennpurkisbooks–Instagram: https://www.instagram.com/yennpurkis5–Threads: https://www.threads.com/@yennpurkis5–Email: funnyauthorperson@gmail.com –Books: https://yennpurkis.com/books/–TEDx talks: https://www.youtube.com/watch?v=gSC1P49jOecJC: Final words or asks for the audience? – Reach out and connect – Keep questioning assumptions – Follow what brings you joy—even if it’s 9 jobs and a Borg duckMore from Focus Bear:Website: https://focusbear.ioLinkedIn: https://www.linkedin.com/company/focus-bear/Youtube: https://www.youtube.com/@focusbearappTwitter: https://twitter.com/focusbear1Instagram: https://www.instagram.com/focus_bear/Facebook: https://www.facebook.com/focusbearapp/Podcast: https://podcast.focusbear.ioTiktok: https://www.tiktok.com/@focusbearConnect with Jeremy:LinkedIn: https://linkedin.com/in/nageljeremyEmail: jeremy@focusbear.ioConnect with Joey:LinkedIn: https://www.linkedin.com/in/joeycorea/Newsletter: https://thepluckyjester.com/newsletter/

Dr. Megan Anna Neff, a neurodivergent psychologist and founder of Neurodivergent Insights, dives into her personal journey of discovering her autism and ADHD. She shares insights on navigating sensory overload and the challenges of social interactions. The discussion highlights the importance of flexible productivity strategies, especially hyperfocus, while addressing autistic burnout. Dr. Neff also provides techniques for improving sleep quality and managing personal rhythms, emphasizing the need for personalized approaches tailored to neurodivergent experiences.

Welcome to episode #102! We’re thrilled to be joined by Dr. Amanda Mullen today.Dr. Amanda Mullen is a clinical psychologist, business owner, and keynote speaker passionate about helping people thrive using neurodivergence-friendly strategies. As the founder of Mindwork Psychology, Mindworks Online, and Think Differently, she has over 20 years of experience supporting individuals with ADHD, anxiety, and burnout. Amanda is the creator of Thrive 2025, a year-long online course designed to embed practical tools into daily life, particularly for neurodivergent minds. She’s also a mom, footballer, and matcha enthusiast who believes in living authentically—rubber duck included.Welcome to the show, Amanda!QuestionsJN: Can you tell us about your experience with neurodiversity?Initially trained in outdated deficit models of ADHD and autismDidn’t realize she had ADHD and autistic traits until laterHigh-functioning masking delayed recognition of her own neurodivergenceJN: What challenges did you face?Struggled with emotional regulation, impulsivity, and school disciplineStrong sense of justice led to conflictsHeavy masking to fit in sociallyJN: What changes have come post diagnosis?Diagnosis helped her understand herself and support clients betterReduced stigma in her personal and professional circlesAble to talk openly on stage and implement practical strategiesJN: What challenges do you still face now?Balancing her neurodivergent needs with leadership in a large psychology practiceNo single playbook for neuroaffirming workplacesNavigating trial-and-error in supporting diverse clients and staffJN: What neuroexceptional strengths are you leaning into now?Hyperfocus and deep curiosity help in content creation and therapyEmbraces rapid learning and solution-focused approachesEnjoys designing neurodivergent-friendly programsJC: What "work" projects are you concentrating on?Leading Mindwork Psychology with 14 staffLaunched Thrive 2025, a year-long course for ADHDersBuilds micro-learning, multimedia online programsJC: How about the rest of the time? What do you enjoy doing in your off time?Passionate about running and footballTook up soccer at 40 to challenge body image stigmaBelieves enjoyment—not performance—is key in sportsJC: Productivity tips – What do you do to optimise productivity during your working hours?Heavy tasks in early morning or late nightUses post-it notes for task clarityAcknowledges task initiation challenges middayJC: What is some unhelpful productivity advice that doesn’t work for you?Over-reliance on novelty-based tools/appsSustainable success comes from routines, not quick fixesAdvocates boring consistency over “productivity hacks”JN: What does your morning routine look like and how has it evolved over time?Biohacking enthusiast (e.g., Oura ring)Starts day with movement, hydration, sunlight, and no caffeineOutdoor yoga or running as grounding ritualsJC: How is your sleep? How do you switch off at night?Sleeps deeply, unlike many ADHDersLimits late-night hyperfocus despite temptationMindful of overworking due to past health scares (cancer survivor)JN: Where can people connect with you or find your work?Mind Psychology: https://www.mindworxpsychology.com.au/portfolio-items/dr-amanda-mullin-director/Think Differently with Dr. Amanda: https://www.think-differently.com.au/Instagram: https://www.instagram.com/dr.amandamullin/?hl=en Facebook: https://www.facebook.com/DrAmandaMullin/LinkedIn: https://www.linkedin.com/in/dr-amanda-mullin-2442912/JC: Do you have any final words or asks for our audience?“Get to know yourself.”There is no one-size-fits-all ADHD solution.Let go of labels and cultivate self-awarenessMore from Focus Bear:Website: https://focusbear.ioLinkedIn: https://www.linkedin.com/company/focus-bear/Youtube: https://www.youtube.com/@focusbearappTwitter: https://twitter.com/focusbear1Instagram: https://www.instagram.com/focus_bear/Facebook: https://www.facebook.com/focusbearapp/Podcast: https://podcast.focusbear.ioTiktok: https://www.tiktok.com/@focusbearConnect with Jeremy:LinkedIn: https://linkedin.com/in/nageljeremyEmail: jeremy@focusbear.ioConnect with Joey:LinkedIn: https://www.linkedin.com/in/joeycorea/Newsletter: https://thepluckyjester.com/newsletter/

Welcome to Episode 101! We’re thrilled to be joined by Sharon Collon, ADHD coach, parenting expert, and founder of The Functional Family. Sharon shares her journey of creating practical ADHD strategies for individuals and families by working with—not against—the ADHD brain.JN: Can you tell us about your experience with ADHD?Married into ADHD: fell in love with her husband’s hyperactive ADHD brain.Recognized early signs in her children, leading to family-wide support efforts.Started with therapies, pivoted to whole-family ADHD-focused strategies after burnout.JN: What challenges did you face?Emotional dysregulation across the whole family.Throwing therapies at the problem without seeing real-life results.Overwhelm, financial strain, and lack of holistic support initially.JN: What changes came after studying ADHD formally?Focused on family dynamics, not just child interventions.Created practical, strengths-based strategies tailored to ADHD brains.Shifted toward helping families and adults find what uniquely works for them.JN: What neuroexceptional strengths do you see often?Kindness, love of learning, fairness, and justice are common strengths.Incredible problem-solving abilities and pattern recognition.Ability to disrupt stagnant systems with creativity and new ideas.JC: What projects are you working on now?ADHD Classroom Strategies Course for teachers.Sibling Conflict Programs to foster harmony.A 31-Day Family Connection Challenge.Focus on Rejection Sensitivity Dysphoria education.JN: What are your productivity tips for ADHD brains?Light theme days instead of rigid time-blocking.Opening and closing workday rituals to set a rhythm.Weekly "triage" system to prioritize tasks like an ER nurse.JN: What productivity strategies tend to fail?Heavy structure early on often backfires.Ignoring time-awareness challenges leads to procrastination.Rigid routines without flexibility result in abandonment.JN: How has your morning routine evolved?Focus on removing friction points (example: toothbrush at the breakfast table).Environmental changes to support easy habit formation.Finding micro-moments of joy (like cappuccinos and sea walks).JN: How is your sleep, and how do you switch off?Sleep is a major challenge ("three sleep terrorists" + husband’s snoring).Critical to physically lock away her phone at night.Uses magnesium, low lighting, and consistent sleep signals for winding down.JN: Where can people connect with you?Website: https://www.thefunctionalfamily.com/Facebook: https://www.facebook.com/thefunctionalfamily/Instagram: https://www.instagram.com/thefunctionalfamily/JN: Final Words for the Audience"You don't need to try harder—you need to try differently."Embrace experimentation, celebrate progress, and build strategies that work uniquely for you.More from Focus Bear:Website: https://focusbear.ioLinkedIn: https://www.linkedin.com/company/focus-bear/Youtube: https://www.youtube.com/@focusbearappTwitter: https://twitter.com/focusbear1Instagram: https://www.instagram.com/focus_bear/Facebook: https://www.facebook.com/focusbearapp/Podcast: https://podcast.focusbear.ioTiktok: https://www.tiktok.com/@focusbearConnect with Jeremy:LinkedIn: https://linkedin.com/in/nageljeremyEmail: jeremy@focusbear.ioConnect with Joey:LinkedIn: https://www.linkedin.com/in/joeycorea/Newsletter: https://thepluckyjester.com/newsletter/

Welcome to Episode 100!This special milestone episode is a no-guest conversation between your hosts Joey and Jeremy. After 100 episodes, they reflect on lessons learned about productivity, focus, neurodivergence, energy management, and finding joy in everyday work.JN: What has changed in your routines since starting the podcast?Joey: Shifted to working with ultradian rhythms: 90 minutes focus, 30 minutes break.Jeremy: Focused more on energy management, not time management. Uses longer focus blocks instead of strict Pomodoros.JN: How do you apply Pomodoro alongside ultradian rhythms?Joey: Adjusted breaks for eyesight and movement. Micro-stretches every 30 minutes.Jeremy: Uses Focus Bear to cue breaks when natural pauses happen. Breaks spark creativity.JN: How has your work-life balance evolved?Jeremy: More meetings now, harder to find long focus blocks. Misses the "maker schedule" days.Joey: Importance of "keystone habits" like journaling. When they slip, everything else follows.JN: How do you prioritize when things get overwhelming?Jeremy: Weekly accountability call, paper notes, and identifying the three most important tasks daily.Joey: Returns to fundamental routines (morning and evening journaling) to regain clarity.JN: What are your current capture systems?Jeremy: Paper inbox for short-term, medium-term, and long-term tasks.Joey: Hybrid journaling system—handwriting for stream-of-consciousness, typing for daily logs.JN: How do you use journaling for insight?Joey: Tracks convergence and divergence from personal values.Jeremy: Journals help identify "intrinsic motivation" versus "extrinsic obligation."JN: How do you approach "sunk cost fallacy" and project decisions?Jeremy: Reflects on intrinsic joy versus external obligation. Wants to move toward more internally motivated projects.Joey: Discusses reframing tough situations to reclaim agency.JN: How do you inject creativity into boring tasks?Jeremy: Takes the "scenic route" on tasks (e.g., scripting automation instead of manually updating diagrams) to make work more funJN: What role does environment play in focus and creativity?Joey: Walks in nature for creative thinking.Jeremy: Flights and long train rides without WiFi help with deep reading and focus.JN: How do coworking spaces fit into your workflow?Joey: Home is the cave; coworking spaces offer diffuse, social stimulation.Jeremy: Sees coworking as a "cathedral" space for connection.JN: Final reflections after 100 episodes?Grateful for the journey, lessons learned, and excited for the next 100 episodes!Invite listeners to suggest guests or topics.More from Focus Bear:Website: https://focusbear.ioLinkedIn: https://www.linkedin.com/company/focus-bear/Youtube: https://www.youtube.com/@focusbearappTwitter: https://twitter.com/focusbear1Instagram: https://www.instagram.com/focus_bear/Facebook: https://www.facebook.com/focusbearapp/Podcast: https://podcast.focusbear.ioTiktok: https://www.tiktok.com/@focusbearConnect with Jeremy:LinkedIn: https://linkedin.com/in/nageljeremyEmail: jeremy@focusbear.ioConnect with Joey:LinkedIn: https://www.linkedin.com/in/joeycorea/Newsletter: https://thepluckyjester.com/newsletter/