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

Monique Lindner aka The Time Alchemist, is a Holistic High Performance & Lifestyle Design Specialist, Author, TEDx speaker, Coach & Consultant, Change-Maker, and location-independent entrepreneur. She is the creator of The T.I.M.E. Method® and published her book under the same name in the first lockdown of 2020 – putting her own signature framework to the test. Over the last 20+ years, she has worked with different sized businesses from start-ups to Fortune 500 companies like Apple and their teams, helping them to optimize their performance, leadership, and work culture.What projects are you concentrating on during your focused hours?3 days per week coaching + writingHow about the rest of the time? What do you enjoy doing in your off time?Wednesday = Wellness day:OsteopathyHerbal spaWhatever body needsLooking after dogLimited ASD friendly socialisingListening to audio booksNature bathingWhat does your morning routine look like and how has it evolved over time?5:30-6 wake upTea/lemon waterJournal: intentions for the dayWorkout: 15-30 minutes (stretching/abs)Prepare work deskWhat do you do to optimise productivity during your working hours? ASD specific tacticsChronotypes: tailor work to energy peaks (deep work) and troughs (admin work)Nutrition and hydration: Avoid caffeine/alcohol/sugar/gluten How do you switch off at night?Switch off devices 2hrs beforeCircadian lightingListen to audio booksHang out with dogJournallingMeditationsDo nothingWhat resources (books, philosophies, apps) do you find most helpful for productivity and habit formation?The T.I.M.E. methodthetimealchemist.co chrono energy typeThe Way of Integrity by Martha ....The Courage of being Disliked by Ichiri KushimiFinal wordsYou can find Monique on thetimealchemist.co where she publishes No BS knowledge & advice for entrepreneurs seeking to transform the way they work & design their lives. 

What she focuses on Amazoninvestment analysisframeworks for decision makingExecutive coaching1 on 1 coachinglisten to 2nd and 3rd levelFamilyquality time with kidsHow she relaxesplannedworkoutsmeditationunplannedreadingjigsaw puzzlesrecipestidy up housetalk to friendswalks with partnerProductivity tacticsFor coaching: use scheduling linkCalendarise important but not urgent tasks Use mindfulness during meetingsYoga nidra to boost energy levels on days where sleep is limitedControl environment to block distractions (Slack, Chime, emails)Switch off notificationsPut phone in another roomEmail autoresponder (I'm busy for the next 4hrs)Email SLA should not be 5 minutes!PrioritisationPush back: ask questions like "why do you need this? why is this urgent? who needs to do this? how does it need to be done?"Eisenhower matrix: good for task prioritisation but not goal prioritisationQ3 tasks can often be delegated or postponedImportance:what's in it for me/my family/company?Goal prioritisation: take a long term perspectivehow can you get there faster or add more valueMorning routine4:30-5am wake up (no alarm) - 6hrs of sleepPlan schedule for day and week (on weekends look the month ahead)Deep work for planning and creativityMake breakfast and lunch for familyWorkout (bike for 45 minutes or 30 minutes of aerobic workout)Meditate (insight timer: 15 minutes with Zen guitar)8:30-9 start normal work dayEvening routineThankyou notes (jar with postit notes or verbal thankyous - different each time) with family Journaling at least twice per weekResourcesBooksThe power of habit - Charles DuHiggAtomic Habits - James ClearStart with Why - Simon Sinek7 habits of highly effective people - Stephen CoveyDeep Work - Cal NewportGetting Things Done - David AllenTechniquesPomodoro techniqueFinal wordsPlanning and prioritising maximise your effectiveness Pushback regardless of who the other person isAsk pointed questions to figure out what really needs to be done

Show notes:Morning Routine4AM - 4:30AM Wake up, have coffee 4:30AM - 5:30AM Take dogs for walk5:30AM - 7AM Read flipboard articles (leadership, business, food)7AM-7:30AM Social media (LinkedIn)Tactics for staying focusedTime blocking:- 7:30AM - 1PM Coaching calls- 1PM-3PM AdminUse Eisenhower Matrix for prioritisationFocus on "platinum activities" (strength based work) and delegate the restWind Down ActivitiesTake dogs for a walkRead a mystery novel Resources- Eisenhower Matrix- "Traction" EOS book- "The Game of Work" bookHow to stay in touch with Vaughn- RDLTraining.com- The Business Mechanic podcast

What he concentrates onDay job: Product Manager at MessageMedia Side project: Building Focus BearHobbiesxc skiingtrail runningcyclinggreen renovationsMorning Routine (5:40am - 9:40am)Exercise (walk, yoga, HIIT, run): 90 minutesMeditation/mindset/journalling: 40 minutesWork emails (check for fires): 45 minutes spread out throughout routinePlanning for day: 8 minutesLife maintenance (brush teeth, cook breakfast, shower, make bed): 20 minutesLearning (anki, duolingo, reading): 30 minutesTactics for staying focusedBlock distractions using Focus BearPrioritise on paperSuper pomodoro modeMicroworkouts throughout day to keep energy highWind Down Activities (5pm-9:30pm)Walk: 20 minutesCook dinner: 20 minutesWork emails (check for fires): 30 minutes spread out throughout routineDeep work (youtube videos/blog posts): 30 minutesMarketing: 12 minutesPrepare for next day (check time logs, check calendar, write todolist): 13 minutesLife maintenance (lock door, charge phone, shower, clean house, check weather): 25 minutesMindset (review day, accountability coach, personal development questions): 40 minutes Chinese study: 25 minutesReading: 6 minutesRelationships (wish facebook friends happy birthday, Covve): 8 minutes Evening yoga: 10 minutesResourcesTiny Habits by BJ FoggGetting Things Done by David AllenFocus Bear app to block distractionsHow to stay in touch with Jeremyjeremy@focusbear.iolinkedin.com/in/nageljeremy

Joey Corea discusses gamifying habits, morning and evening routines for productivity and well-being, maximizing benefits of journaling and consistent habits, intrinsic motivation and flashcards, exploring productivity and growth strategies