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

Welcome to episode number 98 of the Focus and Chill podcast.We’re thrilled to be joined by Rob Edwards today. Rob is the CEO of the NEA—the Neurodiversity and Entrepreneurship Association. The NEA provides a meeting place for all those with an interest in neurodiversity and entrepreneurship, creating a safe and nurturing environment for neurodivergent entrepreneurs to get the help and support they need to start their own businesses—and the ongoing support to keep them running and earning an income.Based in West Yorkshire in the UK, Rob is a neurodivergent entrepreneur himself and has worked with membership groups, academics, and businesses for over 20 years, holding senior roles in academic publishing. Before becoming self-employed in 2014, he advised on marketing, events, business development, and board strategy, and has also been an associate lecturer in creativity and innovation.Great to have you on the show, Rob.JN: When did you realise that you weren’t neurotypical?Around 4–5 years ago during conversations with other neurodivergent entrepreneurs.Lightbulb moment: “What they’re describing is exactly what I go through.”Inspired by his son’s autism diagnosis and family’s subsequent diagnoses (ADHD, autism).JN: What challenges did you face?Overwhelm, inability to finish projects, self-doubt.Mistook executive dysfunction for laziness.Compared himself negatively to neurotypical colleagues.JN: What changes have come post diagnosis?Reframed self-talk and practiced more self-compassion.Realized traditional productivity methods didn’t work.Started designing systems around his brain, not against it.JN: What challenges do you still face now?Hyperfocus burnout.Imposter syndrome, rejection sensitivity.Energy crashes after intense creative focus.Still learning to accept what works best for him.JN: What neuroexceptional strengths are you leaning into now?Hyperfocus enables rapid execution.High creativity and pattern recognition.Can see connections others might miss.Embracing divergent thinking and innovation.JN: What “work” projects are you concentrating on?Running NEA: supporting neurodivergent entrepreneurs.Partnering with universities on inclusive business programs.Launching a new freelance-focused careers hub.Working on PhD in neurodivergent entrepreneurship.JN: What do you enjoy doing in your off time?Caring for his autistic son, who is homeschooled.Amateur dramatics: musicals, theater, and performance.Finds focus and joy through rehearsal and creative expression.JN: What do you do to optimise productivity during working hours?Uses a reMarkable tablet for distraction-free planning.Leverages Motion to auto-schedule tasks.Plans around energy peaks (10AM–6PM works best).Balances chaos with loose structure—"organized mess."JN: What is some unhelpful productivity advice that doesn’t work for you?Time-blocking and Pomodoro techniques.Can't “force” hyperfocus to happen on demand.Prefers tools that adjust to natural flow and rhythm.JN: What does your morning routine look like and how has it evolved over time?Starts around 9:30–10AM (no longer guilty about late starts).Family time and coffee before work.Reflects on priorities and adjusts day accordingly.Embraces energy-driven, flexible mornings.JN: How is your sleep? How do you switch off at night?Struggles with winding down.Uses phone scrolling to calm his brain.Gets decent rest but wakes up tired—still a work in progress.Enjoys quiet evenings with family and box sets.JN: Where can people connect with you or find your work?LinkedIn: https://www.linkedin.com/in/robtedwards/Website: https://www.nea.global/JN: Final words or asks for the audience?"Diverse minds, limitless possibilities" — NEA’s motto.Encourages community and collaboration.Believes the tide is rising for neurodivergent inclusion.“Keep pushing forward — together we’re stronger.”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 97 of the Focus and Chill podcast! Today’s guest is the energetic and insightful Pip Scott‑Allen, originally from Canada and now making waves in Australia.Pip’s journey into leadership and team culture began early—at just 14, he started exploring the world of team building. Since then, he’s worn many hats: outdoor educator, backcountry guide, adventure leader, camp director, lifeguard, and tourism professional. These experiences laid the foundation for his current passion: helping teams thrive.After being diagnosed with ADD in college, Pip began leaning into his neurodivergent strengths—creativity, adaptability, and a deep empathy for others. Six years ago, he founded Premier Team Building, a company dedicated to helping businesses across Australia strengthen their leadership and culture through dynamic, people-first strategies.Pip brings humor, purpose, and a bit of “spicy brain” energy to everything he does—and we’re excited to dive into his story.Welcome to the show, Pip!JN: Can you tell us about your experience with neurodiversity?Always felt “a bit spicy.”High energy and creative as a kid.Loved sports, theatre, and music.Often felt different but didn’t know why.JN: When did you realise that you weren’t neurotypical?College roommate noticed differences.Got tested and diagnosed with DD.Diagnosis brought clarity and relief.JN: What challenges did you face?Executive functioning issues.Trouble with focus and organization.Emotional exhaustion from masking.Lack of support in early years.JN: What changes have come post diagnosis?Learned to work with his brain, not against it.Uses a “Kill List” to prioritize tasks.Builds flexible systems and routines.Embraced delegation and self-awareness.JN: What challenges do you still face now?Executive dysfunction still present.Rigidity in planning causes stress.Sensory overload in busy environments.Energy crashes after intense work.JN: What neuroexceptional strengths are you leaning into now?Hyperfocus and creative thinking.Natural leader in team environments.Strong empathy and people skills.Innovative event and culture design.JN: What “work” projects are you concentrating on?Running Premier Team Building.Organizing large-scale team events.Coaching business leaders on inclusive cultures.Supporting neurodivergent individuals in the workplace.JN: How about the rest of the time? What do you enjoy doing in your off time?Hiking and camping.Quality time with wife and dogs.Enjoys horror movies and live music.Wine tasting and being outdoors.JN: What do you do to optimise productivity during your working hours?Uses a “Kill List” with max 5 tasks.Blocks time in calendar.Takes intentional breaks.Uses fidgets and noise-cancelling headphones.JN: What is some unhelpful productivity advice that doesn’t work for you?Rigid, all-day planning doesn’t work.“One task all day” approach backfires.Needs flexibility to manage mental energy.JN: What does your morning routine look like and how has it evolved over time?Wakes up around 4:00 AM.Prepares night before to reduce decision fatigue.Takes vitamins, gym, and reviews task list.Gets going early with minimal friction.JN: How is your sleep? How do you switch off at night?Aims for 9–10 PM bedtime.Often only gets 4–5 hours.Falls asleep quickly due to exhaustion.Working on improving sleep hygiene.JN: Where can people connect with you or find your work?LinkedIn: https://www.linkedin.com/in/pip-scott-allen-facilitator-of-awesome-8458a069/Email: pip@premierteambuilding.com.auWebsite: https://premierteambuilding.com.au/Facebook: https://www.facebook.com/PremierTeamBuildingAus/Instagram: https://www.instagram.com/premier_team_building/JN: Do you have any final words or asks for our audience?Be kind to yourself.Understand and respect your energy limits.Use tools like the “spoon theory.”Build a life that works for your brain.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/

April Lea, an ADHD founder with a background in product management and software engineering, shares her powerful journey after a late diagnosis. She discusses the challenges of masking her neurodivergence and the burnout that led to the creation of the Neurodiversity Network. The conversation delves into coping strategies for sensory overload, the balance between personal and professional life, and effective daily routines for better productivity. April emphasizes the importance of self-acceptance and community support for neurodivergent individuals.

Elizabeth Kaelin, a tech founder and commercialization mentor, shares her inspiring journey of navigating ADHD later in life. She discusses overcoming burnout and adapting her leadership style to embrace neurodiversity as a strength. Elizabeth highlights energy-based productivity, the importance of optimizing strengths over fixing weaknesses, and the need for inclusive workplaces. The conversation dives into personal insights on managing productivity, evolving routines, and using tools like aromatherapy to enhance focus while fostering a healthy work-life balance.

Welcome to episode #94! We’re thrilled to be joined by Claire Thomas today.Claire Thomas is the CEO and founder of Impact Group, a fast-scaling consulting firm that went from a solo startup to a 50-person, $12 million company in just two years. A 2024 Australian Women’s Small Business Champion and finalist for CEO of the Year, Claire brings deep expertise in business transformation, leadership, and public sector consulting.Diagnosed with ADHD in her late 30s, Claire’s leadership now prioritizes energy management, neurodivergent-friendly workplaces, and gamified productivity strategies. With over 45% of her team identifying as neurodivergent, she is redefining what it means to build an inclusive, thriving business.In this episode, we explore how ADHD fuels innovation, why energy management matters more than time, and how neurodivergent leadership is shaping the future of work.Welcome to the show, Claire!QuestionsJN: What led to your ADHD diagnosis in your late 30s?Realized she ticked more ADHD boxes than her child during their assessmentGrew up with the stereotypical image of ADHD as hyperactive boysDiagnosis changed how she viewed her past struggles with anxiety & executive functionJN: How did ADHD impact your early career?Struggled with traditional work structures & long-term planningExcelled in high-stimulation environments with constant problem-solvingAlways sought fast-moving, complex challenges that kept her engagedJC: What strengths do you lean into as a neurodivergent CEO?Pattern recognition & intuitive problem-solvingRapid decision-making & adaptability in uncertain marketsAbility to connect A to D without needing B & C in betweenJN: What is your "energy credits" system, and how does it help?Created a daily energy credit system (max 100 credits) to prevent burnoutActivities like sleep, movement & hydration "add credits"Overuse of focus or stress "spends credits" and requires recoveryJC: How do you balance high performance with sustainable work habits?Encourages her team to manage energy instead of just pushing productivityUses gamification strategies to make work more engagingHelps employees avoid burnout by tracking “energy debt” over multiple daysJN: What challenges do you still face as a neurodivergent leader?Managing macro time (long-term planning) is still difficultEnsuring that fast-paced decisions don’t leave her team behindBalancing innovation with structured executionJN: What role does AI & automation play in your workflow?Uses AI-generated "ClaireBot" to draft applications & communicationsAutomates decision-making processes to reduce cognitive loadLeverages AI for business insights & streamlining client solutionsJC: What productivity strategies work for you?Uses Jira as a personal Kanban board to track ideas & tasksPrefers momentum-building tasks before tackling hard projectsSchedules clearance blocks for deep focus & reducing backlogJC: What productivity strategies DON’T work for you?“Eat the frog” method (doing the hardest task first)—kills motivationStrict time-blocking—prefers adaptive schedules based on energy levelsForcing linear thinking—thrives on intuitive problem-solving & connectionsJN: What does your morning routine look like?Starts the day by guiding her neurodivergent children through their morning routinesRuns with a work colleague for accountability (3-4 days a week)Externalizes plans visually to offset ADHD-related time blindnessJN: How do you wind down at night?Drinks herbal tea & avoids social media before bedPrioritizes consistency over perfection—acknowledges that routines aren’t always easyManages "galaxy brain" thoughts by externalizing ideas before sleepJN: Where can people connect with you?LinkedIn: https://www.linkedin.com/in/claire-m-thomas/JC: Final words for the audience?“Manage energy, not time. You can’t borrow from tomorrow forever.”“Success isn’t about doing everything—it’s about doing what works 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 #93! We’re thrilled to be joined by Swantje Lorrimer today.Swantje Lorrimer has built a career spanning multiple industries, including academic research, film productions (Star Wars, The Fall Guy), and ADHD coaching. After struggling to fit into traditional job structures, she embraced freelancing, creativity, and adventure as the key to thriving with ADHD.In this episode, we explore dopamine-seeking behavior, unconventional careers, ADHD-friendly productivity strategies, and why neurodivergent people often struggle with traditional routines.Welcome to the show, Swantje!QuestionsJN: When did you first realize you were neurodivergent?Realized later in life after seeking ADHD coaching for her childrenInitially dismissed the ADHD coach’s comments—until she recognized her own patternsDiagnosis made everything in her life make senseJN: What was it like growing up undiagnosed with ADHD?Left home at 16 to move to Finland with no prior knowledge of FinnishSought big, high-stimulation experiences—milking goats in a hippie commune, working in hospitals, etc.Always chased dopamine hits—leading to an adventurous but unpredictable careerJC: What was your career path before becoming an ADHD coach?Worked as a costume designer on major film productions like Star WarsFreelanced in theater, opera, and academic research in philosophyStruggled with structured, repetitive jobs, always seeking new challengesJN: How did getting diagnosed with ADHD change things for you?Stopped feeling like a failure—realized her brain just worked differentlyUnderstood that she needed flexibility, novelty, and control over her workLearned to embrace her ADHD instead of fighting against itJC: What led you to ADHD coaching?Saw her own children struggle with neurodivergence and wanted to support othersRealized her background in academia and creativity gave her a unique coaching perspectiveStudied ADHD coaching in New York and now runs Doing, Doing, DoneJN: What productivity strategies work for you?Avoids SMART goals—prefers a fluid, adaptable approach to projectsUses dopamine as a guide—choosing tasks that naturally engage her brainOutsources and delegates when possible instead of trying to do everything aloneJC: What productivity strategies DON’T work for you?Strict routines & time-blocking—every day is different, so flexibility is keyRigid linear task completion—she works best by jumping between ideasOvercommitting to projects without energy management—learned to say no strategicallyJN: What does your morning routine look like?No fixed routine—every day is differentLoves starting the day with deep focus work when possibleGoes to the gym when energy allows, without rigid expectationsJN: How do you wind down at night?Drinks hot cocoa and reads a book before bedEngages in creative activities like bookbinding and illustrationPrioritizes listening to her energy levels rather than forcing structureJN: Where can people connect with you?Website: https://www.doingdoingdone.com.au/LinkedIn: https://www.linkedin.com/in/swantje-lorrimer-14172558/Facebook: https://www.facebook.com/profile.php?id=61567285666137JC: Final words for the audience?“Your brain isn’t broken—stop trying to make it fit neurotypical standards.”“The world needs neurodivergent thinkers—find your own way to thrive.”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 #92! We’re thrilled to be joined by Jacob Kness today.Jacob Kness is a social entrepreneur and neurodivergent advocate, helping autistic job seekers find meaningful work. Diagnosed with autism, ADHD, and Tourette’s, Jacob has spent years exploring fitness, biomechanics, and biohacking as tools for mental and physical well-being.In this episode, we dive into how exercise, cold shock therapy, and breathwork can help neurodivergent individuals build resilience, focus, and confidence.Welcome back to the show, Jacob!QuestionsJN: How has your approach to fitness evolved over time?Started with bodybuilding-style training, then shifted to functional movementExplored martial arts, breath control & biomechanics to improve movement patternsUses fitness as a daily practice for managing Tourette’s & ADHD symptomsJN: What role does exercise play in managing neurodivergent traits?Helps with mind-body connection & proprioceptionStrengthens fast-twitch muscle fibers for better motor controlActs as a tool for emotional regulation & energy managementJC: How did cold shock therapy become part of your routine?Discovered its benefits through Wim Hof breathing & resilience trainingHelps with stress regulation, focus & nervous system balanceUses cold showers & ice baths to reset after workoutsJN: What biomechanical challenges do neurodivergent individuals often face?Poor posture & joint alignment due to sensory processing differencesFoot placement, hip alignment & movement efficiency can impact trainingMany personal trainers overlook neurodivergence in exercise programmingJC: What advice would you give neurodivergent individuals starting their fitness journey?Listen to your body rather than following rigid workout plansFind movement styles that feel natural—martial arts, yoga, weightlifting, etc.Focus on form, breath, and body awareness before increasing intensityJN: How does fitness improve social confidence & resilience?Gyms provide structured social exposure without forced interactionBuilds discipline, self-trust & confidence in everyday lifeMartial arts, team sports & group training offer supportive communitiesJC: What productivity strategies work best for you?Uses exercise as an anchor to set the tone for the dayBreaks tasks into physical & mental blocks to maintain focusUses breathwork & cold exposure for quick resets during high-energy tasksJN: What does your morning routine look like?Starts with movement (stretching, light training, or breathwork)Uses cold exposure as a mental reset before workEats high-protein meals to fuel brain functionJN: How do you wind down at night?Rolls out muscles & stretches to relax the nervous systemAvoids high-stimulation activities before bedJournals & reflects on the day's progressJN: Where can people connect with you?LinkedIn: https://www.linkedin.com/in/jacob-alan-kness/Email: jacob.alan.business@gmail.comAsperger’s Victoria Website: https://aspergersvic.org.au/employmentDoughnuts Business: Visit at Acuna Park MarketJC: Final words for the audience?“Find what movement works for you—fitness isn’t one-size-fits-all.”“The body and mind are deeply connected—train both to thrive.”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 #91! We’re thrilled to be joined by Dr. Sharon Zivkovic today.Dr. Sharon Zivkovic is an autistic social entrepreneur, systems thinker, and complexity scientist. As the CEO of Community Capacity Builders, she has used autistic cognition and systemizing strengths to develop and commercialize innovative solutions for wicked problems.Sharon has been recognized with a Fresh Scientist Award and her work is featured on the Complexity Sciences Map for Applied Complexity. Most recently, she founded the Centre for Autistic Social Entrepreneurship, which aims to create a neurodiversity-affirming entrepreneurial ecosystem.In this episode, we discuss how autistic cognition can be a superpower in systems thinking, innovation, and entrepreneurship.Welcome to the show, Sharon!QuestionsJN: When did you first realize you were neurodivergent?Knew she was different as a child but autism wasn’t associated with girls at the timeStruggled in school due to difficulty processing informationWas eventually signed out of school at 14 and spent 16 years on welfareJN: What led you back to education later in life?Wanted to be financially independent when her daughter turned 16Went back to high school as the only mature-age student, then pursued university degreesDeveloped self-learning strategies, including recording lectures and transcribing them at homeJN: What was your career path before entrepreneurship?Worked in accounting and economic development, but struggled with traditional employmentWas successful in jobs but found she was “uncontrollable” as an employeeEventually started Community Capacity Builders to work on her own termsJC: What inspired you to become a social entrepreneur?Developed social innovation programs focused on community capacity buildingWon the Enterprising Woman of the Year Award for her work in social enterpriseStarted seeing autistic cognition as an advantage in problem-solving and system innovationJC: What is a "wicked problem" and how does complexity science help solve them?Wicked problems are complex issues like climate change & poverty with no simple solutionsComplexity science helps map out the interconnected causes and effectsUses system transitions and structured problem-solving to drive changeJN: How did receiving an autism diagnosis at 61 impact you?Helped her understand why traditional employment never workedRealized she had built the perfect life for an autistic person—self-employed, off-grid, full control over workFrustrated by the deficit-based approach of disability servicesJN: What challenges do autistic entrepreneurs face?Rigid business structures don’t work for many autistic thinkersStruggle with delegation, executive function, and bureaucracyNeed support systems tailored to their cognitive strengthsJC: What productivity strategies work best for you?Works in long focus blocks, starting immediately after waking upMonotropic focus—prefers to work on one major project at a timeTakes structured movement breaks throughout the dayJC: What strategies do NOT work for you?Multitasking or switching between different projects—prefers to finish one before starting anotherTraditional productivity hacks designed for neurotypicalsRigid, unnecessary social obligations—prioritizes meaningful work over networkingJN: What does your morning routine look like?Straight to work after waking up—no coffee, no distractionsWorks for several hours before breakfastHighly structured and optimized for deep workJN: How do you wind down at night?Watches movies while doing physiotherapy exercisesBatch cooks meals to minimize time spent on daily food prepLoves her off-grid lifestyle and avoids unnecessary social interactionsJN: Where can people connect with you?LinkedIn: linkedin.com/in/dr-sharon-zivkovic-2587888Website: https://www.communitycapacity.com.au/JC: Final words for the audience?“Neurodiversity is a movement. We need to take control of our own narrative.”“Autistic cognition is an asset—let’s build systems that recognize and support it.”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 #90! We’re thrilled to be joined by Michael O’Sullivan today.Michael O’Sullivan is a mind and body performance coach specializing in executive health, leadership, and peak performance. With over 25 years of experience in health and well-being, he helps CEOs, entrepreneurs, and professionals optimize their energy, focus, and productivity.As the founder of Body Beyond Limits and Elite Power Moves, Michael works with functional genomic testing, blood work, and high-performance strategies to create personalized health and leadership plans. Diagnosed with ADHD later in life, he has turned it into a superpower, designing science-backed methods to manage stress, master time, and maintain momentum.In this episode, we discuss ADHD, leadership, energy management, and how to structure your life for long-term success.Welcome to the show, Michael!QuestionsJN: When did you first realize you were neurodivergent?Always struggled with focus, impulsivity, and delegationFriends with ADHD pointed out he had all the traitsGot diagnosed at age 40 and turned ADHD into a strengthJN: How did ADHD affect your leadership style?Used to be a transactional leader, constantly checking on tasksTransitioned to transformational leadership using the 10-80-10 approachLearned to delegate, trust his team, and focus on high-impact workJN: What changes did you make in managing your business and team?Uses Loom videos, SOPs, and AI to streamline workGives his team more ownership and accountabilityFocuses on high-leverage tasks rather than micromanagingJC: What are some of your best productivity strategies for ADHD?Time-blocking energy levels – Grouping similar tasks togetherRecording Loom videos & delegating – Saves time on repetitive tasksUsing binaural beats & movement breaks – Boosts focus & creativityJC: What are some productivity strategies that DON’T work for you?Pomodoro technique – Finds longer deep-work sessions more effectiveStrict to-do lists – Prefers prioritizing tasks based on impact & energyForcing structure – Works better with flexible routines & flow statesJN: What does your morning routine look like?Wakes up at 3 AM – Starts the day with lemon water & breathworkGratitude journaling & movement – Sets the tone for peak performanceDeep work first – Tackles the most important tasks before distractionsJN: How do you wind down at night?Stops eating 2 hours before bed – Optimizes digestion & sleep qualityBlue light blockers & meditation – Reduces mental overstimulationAsks subconscious questions before sleep – Enhances problem-solving overnightJN: How does diet impact ADHD & performance?Avoids high-starch meals that spike insulin – Keeps blood sugar stableFocuses on high-protein, nutrient-dense meals for sustained energyUses scheduled meal reminders to avoid forgetting to eatJN: How do movement and recovery affect productivity?6 minutes of movement every hour boosts productivity by 60%Uses cryotherapy, hot yoga & gym sessions to regulate stressSchedules recovery days after high-energy work periodsJN: Where can people connect with you?LinkedIn: https://www.linkedin.com/in/elitepowermoves/Instagram: https://www.instagram.com/michaelosullivanexecutivecoach/Website: https://www.michaelosullivanfitness.com/official-pageJC: Final words for the audience?"Success isn’t about working harder—it’s about managing energy smarter.""Optimize your calendar, focus on high-impact work, and make recovery a priority."More from Focus Bear:Website: https://focusbear.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 #89! We’re thrilled to be joined by Lia Lawton today.Lia Lawton is a neurodivergent psychologist and psychosexual therapist, passionate about helping clients explore intimacy, communication, and relationships in ways that are authentic to their unique neurotypes. She runs Fine Sanctuary, a private practice that provides therapy for ADHD, autism, and sexual health concerns.Diagnosed with ADHD in her late 20s, Lia understands firsthand the challenges of masking, late diagnosis, and navigating relationships as a neurodivergent adult. She is also working on developing neurodivergent-friendly tech tools to support better communication and connection.In this episode, we dive into how ADHD and autism affect relationships, intimacy, emotional regulation, and self-acceptance.Welcome to the show, Lia!QuestionsJN: When did you first realize you were neurodivergent?Late 20s—her dad was diagnosed first and encouraged her to get assessedHad struggled with dyscalculia (number dyslexia) in school but wasn’t identified as neurodivergentADHD traits were dismissed in school as “lazy” or “talking too much”JN: What was school like for you growing up?Thrived in primary school but struggled after transitioning to a larger, all-girls schoolWas misunderstood and labeled as lazy, leading to complete withdrawalA teacher once wrote in a report: "Lia handed in no work this year. Good luck for year 11."JN: What was your career path before psychology?Worked in event management, nightclubs, and the strip club industryLoved fast-paced, high-stimulation environments that suited her ADHD brainA bad therapy experience led her to return to university to study psychologyJC: How did getting diagnosed with ADHD change things for you?Medication was life-changing, but not a complete fixHelped level the playing field but still required additional strategiesFound alternative supports like binaural beats and heavy metal music for focusJC: How do ADHD and autism impact relationships and intimacy?Emotional regulation issues can cause communication breakdownsMasking in relationships leads to burnout and resentmentMany neurodivergent people struggle with sensory sensitivities & intimacy disconnectJC: What are some common intimacy struggles for neurodivergent clients?Porn addiction, anxiety around sex, erectile dysfunction, painful sex, and mismatched libidosRelationship challenges when one partner is neurodivergent and the other isn’tCommunication breakdowns due to different processing stylesJN: How do you help couples navigate neurodivergence in relationships?Explains the brain differences to both partners to build understandingHelps clients develop clearer communication strategiesEncourages acceptance of different intimacy needs rather than forcing a "norm"JN: What new projects are you working on?Exploring AI and app development to create neurodivergent-friendly communication toolsWriting a book on ADHD, sex, and relationships (currently in the idea-collection phase)JC: What productivity strategies work for you?Standing desk for movement while workingBinaural beats & heavy metal music to help with focusBreaking tasks into structured steps to avoid feeling overwhelmedJC: What productivity advice does NOT work for you?Journaling in pre-dated diaries—leads to guilt when she forgets to use it"Just remember to do it" strategies—doesn’t work for ADHD brainsOut of sight, out of mind—has to leave things visible to remember themJN: What does your morning routine look like?Not a morning person—needs time to wake up and resetStarts with a shower & reviewing client notes before first sessionUses movement & structured quiet time before diving into workJN: How do you wind down at night?Reads before bed to slow down thoughtsAvoids work-related conversations in the bedroomFinds her Golden Retriever comforting & part of her nightly routineJN: Where can people connect with you?Website: https://findsanctuary.com.au/Instagram: https://www.instagram.com/masterofsex_ology/JC: Final words for the audience?"Know your own brain. The more you understand it, the easier life becomes.""You’re already playing life on hard mode—find what makes things easier."More from Focus Bear:Website: https://focusbear.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/