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

Welcome to episode #78! We’re thrilled to be joined by Elan Marko today.Elan Marko is the founder of Deep Work Sprints, a coaching company dedicated to helping ADHD entrepreneurs accomplish their goals faster. His work focuses on overcoming procrastination, perfectionism, and stress by harnessing ADHD strengths to create more fun, flow, and financial success.After being diagnosed with ADHD during the pandemic, Elan dove deep into research and conducted studies on ADHD entrepreneurs to uncover what truly drives success. Now, he helps entrepreneurs stay consistent, remove distractions, and build the right environment to thrive.Welcome to the show, Elan!QuestionsJN: What was your journey to discovering your ADHD?Always suspected ADHD but never pursued a diagnosisDuring COVID, a business coach suggested getting testedRead an ADHD story online and immediately related to itDiagnosis explained past struggles but came with little guidanceJN: How did ADHD impact your education and early career?Struggled to focus on studying in university, couldn’t sit stillTried to get diagnosed in college but was discouraged by high costs and lack of treatment optionsRealized he needed structure and external accountability to thriveJN: How did your diagnosis change your approach to work?Went into hyperfocus mode, researching everything about ADHDNoticed that many of his coaching clients also had ADHDShifted his business to focus entirely on ADHD entrepreneursJN: Can you tell us about your ADHD entrepreneur studies?Interviewed 35 ADHD entrepreneurs, later expanded to multimillionaire ADHD entrepreneursFound that consistency—not talent—was the biggest predictor of successSuccessful entrepreneurs set up "bumper rails" to avoid distractions and failureMost entrepreneurs knew what they needed to do but struggled to follow throughJN: What were the biggest struggles ADHD entrepreneurs faced?Feeling like they weren’t meeting their full potentialLost revenue and opportunities due to unfinished projectsDifficulty maintaining business and personal relationshipsJN: What does Deep Work Sprints focus on?Helps ADHD entrepreneurs achieve their goals by creating structured, focused work sessionsUses body doubling and accountability to keep clients on trackFocuses on consistency and creating the right work environmentJN: What are some key productivity strategies that work for ADHD?Weekly "sprint" planning: setting three critical tasks each weekBreaking down tasks into ultra-clear stepsFinding unique ways to optimize performance (e.g., sales road trips)Creating the right environment by eliminating distractionsJN: Is consistency possible for ADHD brains?Daily consistency is difficult, but weekly consistency is achievableBuilding the right systems allows for sustainable performanceExercise, structured work environments, and clear goals make a big differenceJN: What does your morning routine look like?Starts the day with meditation using a visual timerRuns Deep Work Sprints with entrepreneurs in coworking sessionsBikes his daughter to school as part of his daily exerciseUses cold exposure (cold showers) to build resilienceJN: How do you wind down at night?Creates a plan for the next day before bedAvoids Netflix and social media to improve sleepListens to audiobooks at a slower speed to relax before sleepingJN: Where can people connect with you?Website: Deep Work SprintsInstagram: @adhdcoachelanJN: Final words for the audience?"Your neurodivergence is your superpower. Learn your strengths, minimize your weaknesses, and create an environment where you can 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 #77! We’re thrilled to be joined by Dr. Jeremy Lim today.Dr. Jeremy Lim is a board-certified lifestyle medicine physician and experienced medical doctor. He runs Whole Being Medical, an online practice that takes a multifaceted approach to treating chronic pain and neurodivergence. With a deep understanding of ADHD, he is dedicated to harm reduction and empowering his patients with holistic strategies for well-being.In this episode, Dr. Lim shares his personal ADHD journey, insights into lifestyle medicine, and practical strategies for optimizing productivity, sleep, and mental health.Welcome to the show, Dr. Lim!QuestionsJN: When did you first realize you weren’t neurotypical?Labeled as disruptive from a young age in schoolParents didn’t have knowledge of ADHD, but father helped with learningDiagnosed with ADHD at 19 during university strugglesJN: How did your diagnosis impact your perspective?Provided clarity and understanding of personal strugglesTrialed stimulant medication for six months, had mixed experiencesInspired him to become a doctor to help others with ADHDJN: What was your experience with social interactions growing up?Faced social exclusion due to ADHD traits and rejection sensitivityNeurodivergence made relationship-building more difficultWants to help others feel seen and understoodJN: What strengths have you discovered through ADHD?ADHD traits, like thinking outside the box, can be strengths in the right environmentCompares ADHD to a sports car—powerful, but needs the right tools to function wellBelieves neurodivergence has contributed to human evolution and innovationJN: Can you tell us about your medical practice and approach?Runs Whole Being Medical, an online lifestyle medicine practiceUses a six-pillar approach: nutrition, sleep, exercise, relationships, stress management, and mindsetFocuses on holistic well-being rather than just medicationJN: How do you optimize productivity as someone with ADHD?Uses the "Eat That Frog" method—tackles the hardest task firstCreates a detailed outline of tasks to break down big projectsPrioritizes movement, hydration, and preparation in the morningJN: What productivity advice doesn’t work for you?Rejects hustle culture and constant comparison on social mediaBelieves in consistency over chasing hyperfocus highsEncourages realistic expectations and self-compassionJN: What does your morning routine look like?Keeps it simple to avoid resistanceFour key elements: hygiene, hydration, movement, and proteinPrepares warm clothes the night before to make waking up easierJN: How do you wind down at night and improve sleep?Follows the 3-2-1 rule: no big meals three hours before bed, no fluids two hours before bed, no screens one hour beforeAvoids caffeine, alcohol, and cannabis close to bedtimeUses magnesium supplements and mindfulness to aid relaxationJN: Where can people connect with you?Website: https://www.wholebeingmedical.com.au/JN: Final words for the audience?“Don’t get lost in the sauce. Just do the next right thing.”Focus on small, meaningful steps rather than feeling overwhelmedMore 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 #76! We’re thrilled to be joined by Clare Gibellini today.Clare Gibellini is a passionate advocate for disability inclusion in Australia and internationally. She is the co-chair of the Oversight Council for the First National Autism Strategy and the deputy chair of WA’s Ministerial Advisory Council on Disability. Clare also works as a policy officer for Women with Disabilities Australia and has been newly appointed as the chair for the National Disability Research Partnership.With a background in advocacy, research, and policy reform, Clare is committed to creating a more inclusive world. In this episode, she shares her journey of discovering her neurodivergence, the challenges of navigating multiple roles, and her strategies for balancing advocacy, productivity, and self-care.Welcome to the show, Clare!QuestionsJN: What was your journey to discovering your neurodivergence?Grew up as a military kid, constantly moving, which made it difficult to understand differencesRealized similarities with her son after his autism diagnosisReceived her own autism diagnosis from the same clinician who diagnosed her sonDiagnosis helped her understand herself, parent differently, and practice self-compassionJN: How did the diagnosis change your self-perception?Stopped internalizing negative self-talkDeveloped strategies to manage social situations and advocate for herselfShifted perspective from “something’s wrong with me” to “society isn’t built inclusively”JN: What are your current work roles?Policy officer at Women with Disabilities AustraliaCo-chair of the National Autism StrategyChair of the National Disability Research Partnership (NDRP)Advocates for more disability-led research and inclusive policy developmentJC: How do you manage multiple high-responsibility roles?ADHD helps her balance tasks by switching between projectsStrong support network keeps her accountable and reminds her to take breaksFinds fulfillment in advocacy work, which fuels her motivationJC: How do you prevent burnout in advocacy and policy work?Limits social media engagement to avoid negativity and toxicityHas hobbies unrelated to disability work, including volunteering for emergency servicesEngages in creative activities like crocheting, gardening, and bakingWorks out regularly to manage chronic pain and mental well-beingJN: What does your work in disability research aim to achieve?Advocates for disability-led, purpose-driven research to inform better policiesAims to include lived experience in research rather than extractive studiesPushes for research that improves real-life outcomes rather than abstract academiaJC: How do you optimize productivity during the day?Works from home to manage sensory needsUses a yoga ball chair for movement while workingSchedules movement breaks and weight training to stay regulatedUses live transcription instead of note-taking to stay fully engaged in meetingsJC: What productivity advice doesn’t work for you?Finds back-to-back meetings overwhelming and non-productiveRejects corporate jargon and vague email requests—prefers direct communicationPushes back against the expectation to have cameras on in every virtual meetingJN: What does your morning routine look like?Not a morning person, keeps routine simplePrepares everything the night before to reduce stressGets her son ready for school, grabs coffee, and starts work with a structured planRelies on checklists and habit-tracking apps to stay organizedJN: How do you manage sleep with ADHD and frequent travel?Struggles with sleep due to travel, ADHD, and hormonal cyclesCreates a familiar sleep environment by mimicking hotel room settings at homeUses earplugs and occasional sleep medication when necessaryJN: Where can people connect with you?LinkedIn: linkedin.com/in/clare-gibellini-653b98142JC: Final words for the audience?The disability advocacy space is tough right now, but don’t give upSurround yourself with good people and protect your energyKeep pushing for change—we will get thereMore 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 #75! We’re thrilled to be joined by Rebecca McCash today.Rebecca McCash is the founder and CEO of FutureTech Australia, a neurodivergent-led social enterprise focused on inspiring the next generation of neurodivergent minds. FutureTech provides STEAM-based (Science, Technology, Engineering, Arts, and Math) social and learning opportunities designed and delivered by neurodivergent individuals.Rebecca is also an inclusion consultant for ASPEC’s Autism Friendly team, a member of Catalyst 2030, CECNA, and the Australian National Autism Strategy Economic Inclusion Working Group. With nearly a decade of experience in the disability sector, Rebecca is passionate about genuine co-design, neurodivergent well-being, and creating inclusive learning environments.Welcome to the show, Rebecca!QuestionsJN: When did you realize you weren’t neurotypical?Early exposure to neurodiversity through her younger brother’s autism and ADHD diagnosisStruggled with chronic depression, anxiety, and eating disorders before being diagnosed at 26Diagnosis provided a framework for understanding and supporting herselfJN: How has your diagnosis changed your life?Allowed for self-advocacy and better life choicesStopped forcing socialization and instead focused on deeper, meaningful relationshipsEmbraced special interests, especially learning and neurodivergence researchJN: What are your thoughts on the term "special interests"?Doesn’t mind it but acknowledges some prefer "obsessions" or "passions"Finds joy in deep-diving into interests like penguins, research, and STEAM topicsJN: How does your work align with your passions?FutureTech focuses on neurodivergent-led STEAM education and community capacity buildingAdvocates for shifting the focus from making autistic people fit into neurotypical expectations to celebrating neurodivergent strengthsJN: What is the neurodivergent well-being framework you’re working on?Traditional well-being metrics (e.g., academic achievement) don’t fully apply to neurodivergent peopleDeveloped an alternative model emphasizing curiosity, self-advocacy, and interest-driven learningAims to help educators, parents, and workplaces better support neurodivergent individualsJN: What productivity strategies work for you?Uses extensive safety nets like calendar blocking, structured environments, and automation tools (e.g., Calendly)Finds body doubling unhelpful but thrives with task chunking and completing work in one sittingOffloads cognitive tasks to external systems to avoid overwhelmJN: What does your morning routine look like?Wakes up early and starts the day with herbal tea, tidying up, and checking emailsUses structured routines to maximize productivity and mental clarityFinds early mornings the best time for deep workJN: How does narcolepsy impact your sleep, and what helps?Struggles with disrupted sleep cycles due to constantly shifting between sleep stagesUses sleep music, hypnosis tracks, and a weighted blanket for better restTakes a mid-day nap to compensate for limited nighttime sleepJN: What do you enjoy doing outside of work?Loves learning, reading, and researching a variety of topics, from neuroscience to economicsEnjoys dancing, especially pole dancing, as a way to stay active and express herselfJN: Where can people connect with you?LinkedIn: linkedin.com/in/rebecca-mccash-589b43195FutureTech Website: https://www.futuretechaustralia.org/Facebook: https://www.facebook.com/futuretechaustraliaInstagram: https://www.instagram.com/futuretechaustralia/JN: Final words for the audience?Find what works for you instead of forcing conventional productivity and relaxation methodsAdvocate for neurodivergent-friendly well-being frameworksLean into your strengths and embrace what makes you uniqueMore 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 #74! We’re thrilled to be joined by Tessa Amina today.Tessa Amina is the founder of Intuitive Expression and is a neurodivergent therapist, coach, and Reiki practitioner. They offer international coaching for professionals, drawing on lived experience with depression, anxiety, PTSD, religious trauma, grief, neurodiversity, and addiction.Tessa provides compassionate support for mental health challenges, spiritual growth, and creative blocks. They’re here today to share insights on living as a neurodivergent person and offer productivity tips.Welcome to the show, Tessa!QuestionsJN: When did you realize you weren’t neurotypical?Diagnosed with ADHD at 31 while working in an acute care psychiatric hospitalStruggled with details and a fast-paced environment, leading to diagnosisLooking back, childhood and school difficulties made sense after diagnosisJN: How did that realization impact your self-perception?Brought self-compassion and understanding of past strugglesLong-standing difficulties with organization, testing, and classroom behaviorJN: What strategies have helped you manage ADHD post-diagnosis?Shifted to a less intense work environment and started a private practiceSupplements (influenced by Dr. Daniel Amen) instead of stimulantsUses isochronic tones and sound therapy for focusJN: Can you explain isochronic tones?Similar to binaural beats but don’t require earbudsUsed in a cubicle setting to help maintain focusJN: How did changing your work environment help you lean into your strengths?Focuses on therapy, coaching, and Reiki—things they naturally excel atUses mornings for administrative tasks when their brain is freshestJN: What role does Mind-Body Bridging play in your daily routine?Foundation of their work, helping with self-awareness and emotional regulationUses mapping techniques for processing thoughts before big conversationsJN: Do you prefer working with individuals or groups?Currently works one-on-one but is considering starting group workshopsJN: What are your hobbies outside of work?Loves movies, especially Pixar, cerebral films, and documentariesPassion for poetry, nature, and trying diverse cuisinesRecently traveled to France and enjoyed exploring food cultureJN: How do you optimize productivity during the day?Uses whiteboards and physical lists instead of apps for task managementKeeps workspaces clear and uses music to stay in the zoneJN: What productivity advice doesn’t work for you?The concept of “grit” isn’t helpful—forcing tasks through pressure backfiresInstead, they set false deadlines to create urgency without anxietyJN: What does your morning routine look like?Coffee, reading, meditation, and Mind-Body Bridging before workUses mapping to prepare for big meetings or conversationsJN: How do you wind down at night?Uses silence, meditation, and supplements like lemon balm, CBD, and magnesiumEngages in Mind-Body Bridging and sensory grounding to relax before sleepJN: Where can people connect with you?Email: tessarosemagic@gmail.comNeurodiversity NetworkJN: Final words for the audience?Don’t be afraid to ask for helpHonor your body—it will guide you if you listenLean into your strengths and celebrate themConnect with Tessa:LinkedIn: linkedin.com/in/tessa-amina-thulien-ma-lpc-a22aaa10Email: tessarosemagic@gmail.comWebsite: psychologytoday.com/us/therapists/intuitive-expression-westminster-co/1309665 Instagram: https://www.instagram.com/intuitiveexpressionllc/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/focusbear1Instagram: https://www.instagram.com/focus_bear/Facebook: https://www.facebook.com/focusbearapp/Podcast: https://podcast.focusbear.ioTiktok: https://www.tiktok.com/@focusbear

Welcome to episode #73 We’re thrilled to be joined by Andrew Arboe today. Andrew Arboe is a self-advocate with a professional work background consisting of public school, private school, nonprofits, and online programs. Andrew is also a public speaker known for talking throughout New England about autism and his personal experiences.Welcome to the show Andrew!QuestionsJN: Can you tell us about your experience with neurodiversity? When did you realise that you weren’t neurotypical? 5-6 y.o.Temple Grandin on the sceneInto video games/pokemonUpper elementary school started getting challengingWhat challenges did you face? Processing emotions when the environment is chaotic (raised voices)Unsure what to do after school - didn’t want to do tech/ITWhat strengths are you leaning into now?Explorer personality - play archetypeJC: What "work" projects are you concentrating on? 1 to 1 work in special education:Public schoolPrivate schoolHelping with social skillsE.g. helping with cooking - organising recipes etc.Letting go of expectations about NT work/driving abilitiesWriting/Public speaking/advocacy in different states - personal experience“Red mage”Studying psychologyJN: How about the rest of the time? What do you enjoy doing in your off time? Niche games Exploring different cities/coffee shopsClassic movies: The Red Shoes, It happened one nightAnime movies on big screenPuppy (9 month old German shepherd)JC: Productivity tips  What do you do to optimise productivity during your working hours? CoffeeBreaksMeditation app - breaksDrivingGet ahead of work (e.g. reading history of psychology)Study music - anime movie music (peak fire)What is some unhelpful productivity advice that doesn’t work for you?Be careful about substance usage (even caffeine)Policing people about incorrect language usageBREAK JC: What does your morning routine look like and how has it evolved over time? Get up at 6 - take dog outEat bagelHave coffee at workJC: How is your sleep? How do you switch off at night? Video games to wind downRead book (Stuart Brown - Play book)Midnight sleepJN: Where can people connect with you or find your work? LinkedIn: https://www.linkedin.com/in/andrew-arboe/Website: https://andrewarboe.weebly.com/Instagram: https://www.instagram.com/andrewarboespeaker5/JC: Do you have any final words or asks for our audience? Don’t police people unnecessarily - be kindStart with small stepsThink of like leveling up like GokuDon’t give upMore 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 #72 We’re thrilled to be joined by Will Soward today. Will works creatively in a diverse field of digital media. He's invested in making online education more accessible for neurodiverse learners and the Web a better place to learn. Will talks about UX and accessible UI design with communities in the design and education space. He has 7 years as a UX designer under his belt, 12 years as an adult educator, and 20 years designing and coding front-end. Will is currently the Lead UX/LX Designer for Tait Communications in Aotearoa, New Zealand.Welcome to the show Will!QuestionsJN: Can you tell us about your experience with neurodiversity? When did you realise that you weren’t neurotypical? Dyslexia 11ADHD adultWhat challenges did you face? Masking - asking questionsAcademic - Rote learningSit still and listenSpeakingWhat changes have come post diagnosis?Context: why does it matter?More acceptance - stoicism - out of my controlEnvironmental changes - clutter, to do listsWhat challenges do you still face now?Rabbitholes during meetingInterruptingsolutionisingWhat neuroexceptional strengths are you leaning into now?Jump ahead to solve problems quicklyCreativityHyperfocusJC: What "work" projects are you concentrating on? Tait - accessibility designOnline learning - development + designMake it better for ND adultsJN: How about the rest of the time? What do you enjoy doing in your off time? Renovating house (last 8 yrs)Martial arts - forced calm and focus - karate -> taekwando -> BJJ -> muay thaiJC: Productivity tips  What do you do to optimise productivity during your working hours? Philosophy: stoicismBreathing: calmingFlywheel to build up motivationListsKey priorities for the weekReprioritiseAlarm 30 minutes before need to leaveWhat is some unhelpful productivity advice that doesn’t work for you?Eat that frogBREAK  JC: What does your morning routine look like and how has it evolved over time?Reprioritise listJC: How is your sleep? How do you switch off at night? Finish in evening at 5pm to make space for relationship - shut laptopJN: Where can people connect with you or find your work?Linkedin: https://www.linkedin.com/in/willsoward/Website: https://willsoward.com/JC: Do you have any final words or asks for our audience? Learn more about neurodiversityMore 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 #71 We’re thrilled to be joined by Michelle Ridsdale today. Michelle is the visionary force behind Kaboose, an innovative app designed to foster a sense of community for autistic individuals and those embracing neurodiversity. Drawing from her own personal journey and lived experiences, Michelle is a dedicated advocate and volunteer within the autistic community. Witnessing her own son grapple with isolation and disconnection, she was inspired to create a platform that addresses these challenges head-on.Welcome to the show Michelle!QuestionsJN: Can you tell us about your experience with neurodiversity? When did you realise that you weren’t neurotypical? Son diagnosedI'm very socialDaughter: ADHD and AutismSignsRoutinesMaskAutistic meltdownWhat challenges did you face? Not many friendsSon gravitated to adults no kidsWhat changes have come post-diagnosis?Self acceptanceLess verbalWhat challenges do you still face now?ADHD - too many internal convosGetting upset over small thingsWhat neuro-exceptional strengths are you leaning into now?HyperfocusLearning more about routines and quiet workJC: What "work" projects are you concentrating on? Friends, mentors, jobsTribesSongs on repeat TikTokLimit the number of people in groupJN: How about the rest of the time? What do you enjoy doing in your off time?Work = special interestReading = mystery/nonfiction Let It Go by Dame Stephanie - autistic feelsJC: Productivity tips  What do you do to optimize productivity during your working hours? Calendar - colour codedKaboose = purplekids = different colorssocialLists (notebook, phone)Tasks in calendarWhat is some unhelpful productivity advice that doesn’t work for you?Mindfulness leads to more stress BREAK  JC: What does your morning routine look like and how has it evolved over time? Dog follows routine tooWalk at 6 amShowerCoffeeStart the night beforeClothes and food organizedJC: How is your sleep? How do you switch off at night? Ready yourself the night beforeMenu planJN: Where can people connect with you or find your work? LinkedIn: https://www.linkedin.com/in/michelleridsdale/Kaboose on app storeskaboose.app - https://www.kaboose.app/kaboose_app - social mediaJC: Do you have any final words or asks for our audience? 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 #70 We’re thrilled to be joined by Kristian Mikhel today. Kristian is a co-founder of Paper and Pain, a creative collective for good, a PhD candidate at the University of Tasmania, and an accessibility designer. He's been sharing his experience living and working with ADHD, advocating for equal digital rights and inclusive experiences, and helping products that benefit humans and communities.Welcome to the show Kristian!QuestionsJN: Can you tell us about your experience with neurodiversity?When did you realize that you weren’t neurotypical? Diagnosed in 2023, but has struggled with concentration, focused work, and motivation since junior school.Initially, he wasn’t aware of the condition.His level of acceptance was a lot lower when he was growing upIt was thought to be a kids-only condition.What challenges did you face? Trying to calm myself down, feeling agitated and nervous constantly for no good reason, leaving tasks incomplete, and getting bored.Family wouldn’t understandSitting in one place for an hour was really difficultWould want to split a task up.Initially, he thought his inability to complete tasks was depression.A feeling of rolling in the fog before diagnosis.Defense mechanismAgainst feeling ofNot being “motivated enough.”What changes have come post-diagnosis?Just knowing that you’ve got ADHD and having a diagnosis that explains that it’s not you, it’s your disability, helps a lotIt’s like putting on glasses and now your vision is better.When you know what your dealing with, it’s sometimes as good as half the solution.Feeling well supported.What challenges do you still face now?The feeling of guilt for not being productive enough, constantly trying to find new things to keep me excited, access to medication (hello, Australian healthcare)The rushing mentioned below can be tough to manage.It’s like driving really fast and then braking hard over and over again.What neuro-exceptional strengths are you leaning into now?I don’t think I would call them “strengths”, but I’ve learned to complete things very fast to avoid getting bored, so sometimes, I would finish a massive project in a few hours and have the rest of the time to myself (well, I end up filling it with other projects, so that’s barely a win).Self-awareness of attention spanNeed to get a task done in 20 minutes otherwise, he’s going to get bored.The analogy of a match being lit needs to get stuff done before the match burns out.JC: What "work" projects are you concentrating on? PhDFocus on improving communication about air qualitybuilding a design agencyHelp out non-profits and well-being orgs with designwriting articlesPublish where?host a podcast (Paper and Pain)write a newsletter (The Accessibility Apprentice)Questions:How do you balance PhD with the other commitments?Understanding that there is life beyond work and commitmentsLogistically:Still trying to work it outTrying not to stick too rigidly to a routine.LooselyA few hours of fun in the morningCoffeeMake breakfastWatch TVWhile in a cheerful moodSolving the biggest problemsLiterature reviewsLater onFocus timersWhere did the name Paper & Pain come from?Why air quality comms - particular interest in that problem?JN: How about the rest of the time? What do you enjoy doing in your off time? Is there such a thing as an off-time? Wants to prioritise these things that make life beautifulWorking outGetting out of the houseReading Usually has 5-6 books simultaneous1-2 are research pieces.Light fiction: 100-year Swedish man who jumped out the windowClassicsHemmingway, TolstoyFukow? Foucault? (spelling?)HobbiesTrying new things - ask him about the most exciting thing he has tried.I recently moved to Tassie, a lot of nature and walking I read a lot (and sometimes, I even finish the books I pick up), watch good movies, cookI’m an incredibly social creature if I don’t get to spend time with other people, my condition gets worse very fastJC: Productivity tips  What do you do to optimize productivity during your working hours? Paradoxical strategy: try not to focus on productivity because otherwise, it ends up being a checkbox mentalityInstead, focus on areas of interest (e.g. enjoys literature review)Ignore tasks that don’t add value - ruthlessly removeThe best I could come up with, I minimize distractions by spending some time setting up my workstation, muting all notifications, and setting timersWorkouts and a good diet help, but maybe don’t work out during work hours?What is some unhelpful productivity advice that doesn’t work for you?I don’t like making plans in advance, especially when they’re too detailed: breaking big tasks into subtasks causes you to lose track of the work. Too much meta work. You end up chasing the to-do list instead of enjoying itUsing AI to optimize calendar/to-do list: removesCounting hours: results matter more than time spentI can’t meditate (too boring), although deep breathing exercises help a lotI don’t build my life around a productivity app: everything gets abandoned really fast, the best productivity app is a Moleskin notebook and a penBREAKJN: What does your morning routine look like and how has it evolved over time? Anti-routineChanges things upSometimes voluntarilySometimes involuntarily (e.g. sleeps in)Challenges the Zuck, Steve Jobs idea of taking away decision fatigueThese folks probably have enough diversity in other areas of their lives.As much coffee as I can fit in one cupI spend time cooking breakfast, it’s a neat ritual, and it’s something to look forward toI used to eat things quickly and move on, now I take my time, and read a nice book instead of reading the news or swiping through socialsTries to reduce screen timeBe intentional with when it happens.News is excluded.JC: How is your sleep? How do you switch off at night? I’m terrible at that, I tried everything: from minimizing distractions 30 minutes before bed to working out late in the evening to falling asleep exhausted, but nothing worksI don’t think I switch offA lot of anxietyDistracts with passive entertainmentScreensWhy not watch a show in the evening?Intends to go to bed early and wake up earlyRarely gets both right.JN: Where can people connect with you or find ...

Welcome to episode #69. We’re thrilled to be joined by Christa Seals today. Christa is a serial entrepreneur from her teen years and has extensive military experience, Christa has always positioned herself as a leader and mentor, consulting high-caliber executives, managing special agent HQs, and scaling her businesses. With her specialized understanding of human nature, team performance, and how high-producing talent operates, Christa is in the unique position to provide team building, performance enhancement, and skill development for high achievers within a demanding industry.Welcome to the show Christa!QuestionsCan you tell us about your experience with neurodiversity?When did you realize that you weren’t neurotypical? Her deep interest in her curiosityBringing biology books on camping.Deep focus while playing violin (so immersed in it that she’d end up with a bruise on her chin)When I was younger I felt like it was there but it didn’t manifest until I had multiple traumatic brain injuries (TBI).The last one really triggered it the worst and caused me to go through a multi-month clinical treatment.Shifting between periods of hyperfocus and then having a lot of trouble focusing.What challenges did you face? Speech, memory, and dealing with common situations, I was easily overwhelmed, and easily triggered.Some days able to concentrate well at work, other times unable to get anything done for days straightDidn’t tell anyone about the TBI or health issues.Didn’t want them to be an identifier.A leader with similar issues opened up which helped Christa feel less alone.The identity of being a small female in the militaryFeeling the need to prove herself.What changes have come post-diagnosis? AcceptanceI have slowed down immensely in comparison to when I was at the peak of my military career. I have started self-examining myself before most if not all situations so I can best prepare. What challenges do you still face now? Impulsivity, I naturally get easily excited about new things but that causes me to be impulsive (i.e. TEDx). I also have a lot of hobbies that I find hard to balance.How can you give yourself grace while being in a disciplined environment like the military?Military is pretty standardized, and not compatible with neurodivergence.Some leaders like the creative leadership of a neurodivergent individual.What neuro-exceptional strengths are you leaning into now? My creative lens. It took me a while to realize that I see the world differently and that’s truly a gift to share with the world. I have helped clients, friends, and family look at things completely different than what they approach problems with and that helps them overcome and find solutions.What "work" projects are you concentrating on?Writing book Business CoachingDentists, Professors, AI developersProvide structure, help set goalsSOPsPaper => Digitalworking on my TEDx talk. Being audacious: have balls of steelNecessary to create changeHow about the rest of the time? What do you enjoy doing in your off time?Depends on how much off timeI have. I love squeezing in coffee dates, or a quick trip to a beautiful view. If I have a bit more time then I love travelling, taking my family to find hidden gems in new places. Exploring: finding the views that no one really knows the locationProductivity tips What do you do to optimize productivity during your working hours? Listen to ASMR: helpful for productivity at work and household choresWhat does ASMR stand for again? - autonomous sensory meridian responseNot sure, but it’s often used as an ambient soundtrack to relaxReminds her of grandmother humming the rosary.NowPainting sounds of the brushRummaging through bags: makeup bags, craft bags.Location cued productivity:Working from home doesn’t helpThinks about housework/home improvement projects at homeSelf study/reflectionExamines consciencePrayer/meditationBrain dumping ideasDon’t work through lunch - useful recharge time.What is some unhelpful productivity advice that doesn’t work for you?Chronodiscrimination: not everyone wakes up at 5 am and jumps out of bedShe does much better if she wakes up without an alarm - peak productivityBREAKWhat does your morning routine look like and how has it evolved over time?It has evolved several times after testing my own productiveness in different scenarios. Has had to adjust with parenthood.I used to start by making coffee and sitting on my balcony while I read for 20 minutes, and then it transitioned to going to the gym first thing in the morning. But that changed after I had my son. Now that my son is 3, I take him to school so I am most productive by taking a shower, getting dressed, getting ready down to my shoes, and then waking up my son to get ready so I’m not overwhelmed trying to get both of us ready at the same timeWakes up with the sunI also allow my body to sleep in if I need to, but then I kick off the same way. Shower to get productiveGets into the outfit for the energy levelSweatpants are to relaxEmotional support drinkSomething warm before meetingsEnergy drink if need to start focusing immediatelyConsciously sits down for lunchAs soon as done with food, gets set for the next thingStart slow and then ramp upHow is your sleep?Self-experimentation:Things that didn’t work wellYoga before bedHot teaExercise before bedThings that workedBrain dump creative thoughts so can sleep - better than trying to suppress the thoughtsASMRReminds her of grandma praying with rosary beads in a low voice - Other experiences:Coworkers typingPainting soundsMakeup bag rummagingWhere can people connect with you or find your work?Instagram: https://www.instagram.com/christaseals I answer all my DMs Website: https://www.christaseals.com/Do you have any final words or asks for our audience?Early birds are not superior to night owls/third birdsSelf-study as much as you can - use yourself toMore from Focus Bear:Website: https://focusbear.ioLinkedIn: https://www.linkedin.com/company/focus-bear/Youtube: https://www.youtube.com/@focusbearapp...