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

Welcome to episode #61 We’re thrilled to be joined by Katriona Lee today. Kat is the Co-Founder of Kaya, Australia's first strategy-as-a-service platform built for entrepreneurs. Kat forged a successful career in corporate as a neurodivergent professional, leaning heavily into fitness and habit stacking as key tools for emotional regulation.Welcome to the show Kat!QuestionsCan you tell us about your experience with neurodiversity? When did you realize that you weren’t neurotypical? What challenges did you face? What is it like now?What neuro-exceptional strengths are you leaning into now?Early Signs and Challenges:Early childhood observations by parents indicated unusual developmental patterns, such as speaking and swimming before walking. This hinted at a different learning and communication style.During the teenage years, emotional regulation and social comprehension were significant struggles, leading to disproportionate reactions to routine disruptions or misunderstandings in communication.Professional life highlighted these challenges, particularly in understanding and managing social interactions and conversations.Diagnosis and Personal Struggles:Following difficulties in emotional control and understanding social cues, a diagnosis was made, including depression and being on the autism spectrum (previously referred to as Asperger's).The diagnosis brought mixed feelings about intelligence and self-worth, leading to extensive personal research and a reluctance to share this information with social circles for fear of judgment and loss of opportunities.Current Situation and Embracing Neurodiversity:Transitioning from a corporate environment to running a personal business has allowed greater freedom to be authentic and redefine leadership and business practices.Recognizes and values neurodiverse strengths such as exceptional memory and pattern recognition, which enhance capabilities in strategy consulting and anticipating risks.Uses unique cognitive abilities to develop innovative solutions and technologies, addressing pain points effectively.2. What "work" projects are you concentrating on?Kat Developed a one-stop "anti-consulting" platform to provide integrated, accessible business solutions for underserved entrepreneurs, fostering growth and authenticity without traditionalbarriers.Kat addresses the challenges of managing diverse business functions like IT, marketing, and sales through two main strategies:Partnerships: She partners with experts who respect her unique approach, enabling effective collaboration.Technology and Automation: Kat automates repetitive tasks to enhance efficiency and minimize errors, supporting her business's growth.3. How about the rest of the time? What do you enjoy doing in your off time?Kat enjoys outdoor sports like hiking, running, and tennis.She takes regular breaks in nature to manage hyper-focus and safeguard her health.Social and leisure activities, such as discussing movies with friends, help balance her life.4. What do you do to optimize productivity during your working hours? What is some unhelpful productivity advice that doesn’t work for you?Productivity Through Fitness: Kat uses her cardio sessions to brainstorm solutions to business challenges, assigning specific tasks to intervals in her running sets.Idea Generation During Exercise: She finds physical activity away from the computer leads to actionable business ideas by the end of her gym sessions.Reflective Processing: Kat reflects on conversations and business issues during non-work times, which aids in deeper processing and future planning.5. COMMERCIAL BREAK6. How do you manage communication with neurotypical folk?Positive Self-Talk: Utilizes self-encouragement to tackle natural negative thoughts.Preparation and Visualization: Plan mental exercises to visualize interactions, assessing likely conversations and challenging personalities.Daily Mental Rehearsals: Incorporates daily mental walkthroughs of her schedule to anticipate professional interactions and enhance communication skills.Empathetic Connections: Builds relationships with neurodivergent partners and team members, leveraging shared understanding.Communicating Needs: Proactively informs colleagues of her needs during remote conversations to manage expectations and maintain focus.Requesting Breaks: Transparently requests short breaks during conversations to manage energy and focus, which is well-received by colleagues.7. What does your morning routine look like and how has it evolved over time?Consistent Wake-Up: Uses alarms set at 15-minute increments to ensure she doesn't oversleep, providing a safety net for starting the day right.Hydration and Supplements: Begins with a big drink of water and takes daily supplements.Mandatory Exercise: Engages in a structured workout (minimum 40 minutes) which includes a warm-up, high-intensity or weight training, and cool-down. Requires coffee before exercising.Cold Water Exposure: Incorporates cold showers to boost focus and energize for the day ahead.Routine Importance: Follows a strict routine daily to maintain structure and focus; disruptions lead to agitation throughout the day.8. How is your sleep? How do you switch off at night?Chronic Sleep Issues: Historically poor sleeper since childhood, with extreme sleep deprivation during teenage years (1-2 hours per night).Current Sleep Patterns: Experiences 3-4 hours of sleep on good days and less on bad days.Coping Mechanisms: Has tried various methods to improve sleep, including medications, magnesium soaks, yoga, and guided meditation.Structured Night Routine: Recently emphasized a more structured evening routine, including:·    Breaking the day with consistent activities.·    Turning off lights in a specific sequence.·    Arrange pillows in the same way each night to create comfort through routine.Improvement Efforts: Although still struggling, there has been slight improvement, managing to get about 3-4 hours of sleep regularly in the last three months. Continues to refine the process for better results. 9. Where can people connect with you or find your work?Primary Platform: LinkedIn is the best way to connect.LinkedIn linkedin.com/in/katrionaleeWebsite teamkaya.com.au (Company)Content Offered: Publishes a news...

Welcome to episode #60 We’re thrilled to be joined by Aleasha Bahr today. Aleasha Bahr is a sales strategist, speaker, best-selling author, and founder of the Black Sheep Sales Method™️. She has 15 years of experience customizing sales strategies for businesses. Aleasha is an ADHDer and uses it to her advantage in her career.Welcome to the show Aleasha!QUESTIONSCan you tell us about your experience with neurodiversity? When did you realize that you weren’t neurotypical? Didn’t know that habits were neurodivergent until a few years agoGetting frustrated when she can’t open certain things.Can’t conform to deadlinesFidgetDoodlingEmpathyWhat challenges did you face? Humans are drainingSo concerned with another person’s experience that they are constantly trying to accommodate.Stimulants can make her tiredTrying to figure out what works for her brainGetting diagnosed as a womanIt felt normalized because she was in the entrepreneurial space.SpiralingCatastrophisingNot acting on the spiraling thoughtsFiguring out how to get stuff doneWhat is it like now?Learning to communicate the experienceIs it a shared experience?What neuro-exceptional strengths are you leaning into now?Empathy - salesAsk more questionsListen (including to what they don’t say)Pattern interruptWhat "work" projects are you concentrating on?Sales training (Black Sheep)Clients = service providers who provide their own servicesNot just solopreneursAvoid working with corporates - people are engagedEthos:don’t manipulate buyers or use shameBe transparentMeet their needsMake lots of moneyGroup sales trainingA different approach - previously did 1 on 1 coaching/training so that she fully understood the client’s offerHow about the rest of the time? What do you enjoy doing in your off time?Boundaries:“That doesn’t make sense for my family” - if people ask for something beyond what she can offerTries not to identify completely as “Mom”Boundaries aroundPersonal timeColouringAdult coloring booksAbsent-mindedly coloringWrite music/singingWriting a bookPartner timeFriend time What do you do to optimize productivity during your working hours? Day blockingMonday and Friday are 0 meetings.Tuesday - Thursday are just meetings.Doodling/colouring/going for a walk to unlock creativityDelegation - detailed work to someone elseCalendar managementPodcast editing + distributionSocial media management (Aleasha creates the content, EA uploads/schedules it)Lots of lists - bullet pointsWhat is some unhelpful productivity advice that doesn’t work for you?Time blockingPutting stuff into spreadsheetsLikes having a bit of freedom/disorganizationA lot of productivity advice is around rigidity and isn’t flexible.COMMERCIAL BREAKHow do you manage communication with neurotypical folk?Remember that dealing with difficult people is optionalTransparencyWhat does your morning routine look like and how has it evolved over time?Mon, Wed, Fri - work out virtually with someoneAt 5:30 AM?Otherwise, getting kids dressed and out the door.Generally, talking to someone gets her out of that stressAnd being able to offer value.How is your sleep? How do you switch off at night?Brain dump before bed to prevent loopingPersonifying your mindInstead of trying to switch off the thoughts, thank the mind for the thoughtsWhere can people connect with you or find your work?PodcastSales is not a dirty wordWebsitealeashabahr.comDo you have any final words or asks for our audience?“There is no good or bad - there is effective and ineffective” - avoid judgment, focus on being effectiveMore 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/@focusbear10 News First: Melbourne Inventions Helping Those With DisabilitiesConnect with Jeremy:Jeremy’s LinkedIn: https://linkedin.com/in/nageljeremyEmail: jeremy@focusbear.ioConnect with Joey:Joey’s creativity course

Welcome to episode #58 We’re thrilled to be joined by Christina Hooper today. Christina is revolutionizing the journey for neurodivergent entrepreneurs. As one of the world's only AuDHD Business Designers, she puts a focus on understanding deeply, unlocking potential, and designing businesses that aren't just successful, but also fulfilling and sustainable.Christina and her business partners are creating a space where differences are strengths, where every challenge is a chance to innovate, and where everyone gets to live their best life through the journey of entrepreneurship.Welcome to the show Christina!QuestionsJN: Can you tell us about your experience with neurodiversity? When did you realize that you weren’t neurotypical? Age? I missed itSelf-diagnosed through TiktokFelt like the first time other folks understood how her brain worked.Other people experiencingBrain bouncing aroundNot being able to sit stillDrawing connections other people can’tWhat challenges did you face?Couldn’t create the course that should have been easy.Hired Melanie? The mindset coach?Business cultureAttireLoud venues (e.g. Vegas)What is it like now?Sensory toysFidgit toysBackground musicWithout wordsMedieval tavern (Bardcore?)Classical dubstepFollows the music of brain DJDopamine cheat sheetSensory-friendly clothesBeverage goblin armySupplementsMTHFR gene mutationDiabolical B12 deficiencyTurns B12 into cyanideWhat neuro-exceptional strengths are you leaning into now?Business design skillsetLeaning into autismThe possibilities / lateral thinkingJC: What "work" projects are you concentrating on?Academy18 years in businessOfferingDelivery methods:Metaverse style via gather.townBody doublingOffice hours with coachesEmail/slackRoadmap for ND entrepreneurs Strategies, appsMindset coachFractional COO Help with delegating and communicationHas 3 other businessesConsultancy - personal brandSaaS built on high-levelProject management agencyStarted doing graphic design initiallyAlso website programming on the side (before WYSIWYG builders)JN: How about the rest of the time? What do you enjoy doing in your off time?Hanging with husband and kidsLoofy/one-pieceBusiness lessonsJC: What do you do to optimize productivity during your working hours? What is some unhelpful productivity advice that doesn’t work for you?Optimizing productivityYou have to prepare the day before if you want to be productive todayRest and recover wellPay attention to energyMonday = content creation dayThursday/Friday = get interviewed/adminDaily/monthly cyclesSeasonal changes - winter = not a good time for launching productsBody doublingHighest level = physical human next to youLower level = focus mate/gather townOptimizing stimulation level4x speed if she wants to watch something and learnCan read a book, watch a video, and listen to a podcast at the same time.One of the things should be familiar - e.g. a re-run. Without cliffhangers.Needs to have two things happening at once.?Things don’t work foreverWhy - perhaps the context has changed, e.g. body doubling doesn’t work if you’ve been Unhelpful productivity advicePlayDHDCOMMERCIAL BREAKJN: How do you manage communication with neurotypical folk?She stopped tryingTries to get people to assume positive intentTraining the neurotypicals to assume positive intentJC: What does your morning routine look like and how has it evolved over time?Go easy first thing - sloth energy - avoid anxiety first thingExperience morning colors for the rest of the dayAnd colors the energy JC: How is your sleep? How do you switch off at night?Closing duties:Washing dishesClothesLock doorTiming: do the duties before dinnerTactile goal settingStir to left for more of what you want ofStir to the right for lessJN: Where can people connect with you or find your work?christinahooper.comJC: Do you have any final words or asks for our audience?Slow down and prioritise your joyLife is a journey

Welcome to the Focus and Chill Podcast, episode 58! Today we'll share Journaling Tips: Traditional vs Digital Journaling, Gratitude Practices, Mind Mapping & more!TOPICSJournaling strategiesTraditional vs digitalBenefits of DigitalSecurityOrganizationSearchabilityBenefits of TraditionalFeels niceFreeformCan throw bits of paper awaySmart journaling appsNot really journaling, more like e-therapistConcerns around having intimate thoughts sent to the cloud (even if they don’t store your journals in the cloud)Advancements in local GPTs running on your smartphoneGratitude practicesWriting a single line vs a storyGetting into the feeling of it makes a difference according to HubermanPrompts vs no promptsDifferent prompts for different times of day/emotional statesMorning - Jeremy prefers tactical: what are the challenges of the day likely to be? How can I make today funDuring the day: emotional processing - why is this person annoying me so much?Muttering can help?Evening/scheduled weekly/monthly/seasonal reflection: strategic/divergent thinking - what did I learn? How am I living up to my values?Writing a day log vs a simple story of the dayLifelog helpful for historical reflection - what was life like in 2021?Weekly/monthly reflectionReflect on insights from last weekWhat have I learned?How did I go with last week’s experiments?How am I Iiving up to my values?What concerns do I have?lite tasks (can get done in less than 2 minutes)tasks to add to the to-do listNon-actionable but useful reference info to integrate into the second brain.Experiments to try for the week aheadMind mappingImplementing journaling in mindmaps (Freeplane); possible future episodes.Connect with Jeremy:LinkedIn: https://linkedin.com/in/nageljeremyEmail: jeremy@focusbear.ioConnect with Joey:LinkedIn: https://www.linkedin.com/in/joeycorea/Creativity Course: https://thepluckyjester.com/habitling-habit-building-courseMore 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

Guest Chris Cameron, expert in process automation, shares his journey with neurodiversity and strategies like calendaring and journaling to overcome challenges. He discusses embracing neurodiversity in business, evolving productivity techniques, and mastering time management amid parenthood.

Christal Wang, a startup founder and ADHD advocate, shares her experience with neurodiversity and challenges faced in school and work. She discusses leveraging her strengths, ADHD coaching platform Shimmer, and tips for effective communication in the workplace.

Welcome to episode #55 We’re thrilled to be joined by Nathan Sherratt today. Nathan Sherratt is the Managing Director of The Third Team, a company that provides resilience training for referees. He is an active football referee and an educator passionate about supporting officials and improving their mental well-being. Nathan also works as a mental health ambassador and a speaker, using his off-the-field story to inspire and improve the lives of others. His work focuses on helping referees deal with challenges and pressures better, to enable them to stay in their roles longer, enjoy refereeing more, and enhance their performance. Additionally, he is involved in communicating similar messages through the vehicle of refereeing in schools, colleges, universities, and in the industry.Welcome to the show Nathan!QuestionsCan you tell us about your experience with neurodiversity? When did you realize that you weren’t neurotypical? What challenges did you face? What is it like now?Was diagnosed with autism at age 14/15Struggled with situations where things didn’t go to plan (traffic jams, the bus didn’t come on time)Illegible handwritingSome accommodations, e.g. extra time in examsLearned a lot more about ASD in my 20sGave him a lot of self-compassion for the struggles he experienced as a teenagerWhat "work" projects are you concentrating on?Helping sports officials all over the world manage the mental game Trustee of ND charityCoaches ND individuals - helps them deal with work challengesWhat do you do to optimize productivity during your working hours? Outsource things that aren’t in your sweet spotWhat is some unhelpful productivity advice that doesn’t work for you?How do you manage communication with neurotypical folk?Masking: eye contact, etc. learned skillExhaustingPeople appreciate directnessCOMMERCIAL BREAKHow is your sleep? How do you switch off at night?Midnight to 7 amTech sometimes gets in the wayHow do you fit exercise into your life?As a sports official himself, he does a lot of running for work and for recreationAims to get out into the sun in the morningHow about the rest of the time? What do you enjoy doing in your off time?GolfLong charity walksWhat does your morning routine look like and how has it evolved over time?Alarm 15 mins before need to get upShowerHairShaveBrush teethWhere can people connect with you or find your work?The Third Team websiteLinkedInDo you have any final words or asks for our audience?Don’t feel limited by your neurotype - be prepared to push yourself out of your comfort zone at timesConnect with Nathan ⚽️LinkedIn: https://www.linkedin.com/in/nathan-sherratt-508634137/Website: https://thethirdteam.co.uk/Connect with Jeremy 🐻LinkedIn: https://linkedin.com/in/nageljeremyEmail: jeremy@focusbear.ioJoey's Creativity Course ✍️Click here: https://thepluckyjester.com/habitling-habit-building-courseMore from Focus BearWebsite: https://focusbear.ioLinkedIn: https://www.linkedin.com/company/focus-bear/Youtube: https://www.youtube.com/@focusbearappTwitter: https://twitter.com/focusbear1Tiktok: https://www.tiktok.com/@focusbearInstagram: https://www.instagram.com/focus_bear/Facebook: https://www.facebook.com/focusbearapp/ Podcast: https://podcast.focusbear.io

Welcome to episode #54 - We’re thrilled to be joined by Shea Belsky today. Shea Belsky is an autistic self-advocate. He is the Chief Technology Officer of Mentra, a hiring platform for neurodivergent job seekers. Shea brings several unique perspectives to supporting neurodivergent colleagues: He has been the manager of neurodivergent & neurotypical employees, has reported to neurodivergent & neurotypical managers, and has advocated for the needs and well-being of his peers. Shea is excited to share these experiences with others to create a more neuro-inclusive workplace for everyone.QuestionsCan you tell us about your experience with neurodiversity? When did you realize that you weren’t neurotypical? What challenges did you face? What is it like now?Diagnosed at a young age (2 y.o.).Had a lot of support throughout school (physical therapists, speech therapists, individualized education plan, etc.). Did well at school and got into Cornell University where further development opportunities as a TA helped him grow his communication skillsLucky to be able to pay it forward now as part of my work with MentraHow is your sleep? How do you switch off at night?Sleeps well (apart from cats sometimes waking him up!)Mental exercise to shut off thoughts when he gets to bed so he can sleep quicklyHow do you fit exercise into your life?A big part of his life. He and his wife both enjoy hiking, running, cycling and skiingWhat "work" projects are you concentrating on?CTO of Mentra a careers site for ND people. Connects NDers with companies looking to hire ND talent. What do you do to optimize productivity during your working hours? What is some unhelpful productivity advice that doesn’t work for you?Walking meetingsBlocking out time for deep workCareers coach to help deal with communication challengesCOMMERCIAL BREAKWhat do you enjoy doing in your off time?Outdoor activities (see fitness)Dungeons and DragonsWhat does your morning routine look like and how has it evolved over time?Feed cats, shower, and head to workWhere can people connect with you or find your work?https://www.linkedin.com/in/sheabelsky/Do you have any final words or asks for our audience?Check out Mentra if you’re looking for work or looking to hire someoneConnect with Shea:LinkedIn: https://www.linkedin.com/in/sheabelsky/Mentra: https://mentra.com/Connect with Jeremy:LinkedIn: https://linkedin.com/in/nageljeremyEmail: jeremy@focusbear.ioJoey's Creativity Course: https://thepluckyjester.com/habitling-habit-building-courseMore 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 #53 We’re thrilled to be joined by ST Rappaport today. ST Rappaport is a brain engineer who works with ADHD entrepreneurs to unleash their potential via Peak Brain Performance. ST assists them in optimizing their ADHD so they can remove overwhelm, get more done in less time, and enjoy growing their business again. Welcome to the show ST!QuestionsCan you tell us about your experience with neurodiversity? When did you realize that you weren’t neurotypical? What challenges did you face? What is it like now?From young ageFelt like she didn’t fit in.Didn’t like constraintsDidn’t like school1st day of 1st gradeThinking in a boxCollege in England was much betterLeft two years agoKey challenges after schoolPersonal developmentSelf-awarenessNever had a bossAlways run her own shipPhotography business.Creative journal expressive artsCreating with non-dominant handInternal locus of controlCreating her own environmentHow is your sleep? How do you switch off at night?Making the rules for herself is fine (just when other people tell her what to do)Does believe in the power of sleep (but struggles sometimes to get enough sleep)Goes in seasonsSometimes sleep is less of a priority when working on something else.Deadlines.Wind down routine:Think about three wins from today + anticipate 3 good things that will happen tomorrowVisualisation of calmJournalHow do you fit exercise into your life?A priority even higher than sleepFirst thing in the morningGo running - part of habit.45-60 zen time, thinking time.> 60 minutes, listen to something to avoid Novelty key - different types of exerciseStrength and cardioSwimmingWhat "work" projects are you concentrating on?Coaching ADHD entrepreneurs (loves it)Meaningful transformation not just hacks28 thinking skillsCoachees come to the conclusions themselvesTry to solve the root issueWhy do you want to procrastinate while working?It’s ok if you’re conscious that you’re putting on a band-aid until you can find the root cause.Podcasts + YouTube vidsWhat do you do to optimize productivity during your working hours?Band-aidsWork with your brain, not against it.Get to the sweet spot of challenge/flow:Make easy tasks harder (do it really fast/add fun)Break hard tasks into smaller ones.Pomodoro with a twistHas a list of tasksAfter 10 minutes, change tasks. Doesn’t matter where she is atGets her to work fasterTaking breaksSurgeryInterpret the procrastination as a signal.Which sub-task is challenging?Is itBoring?Repetitive?Which part does my brain not like? In the seemingly smallest tasks, there are big sub-tasksBy pinpointing the part it doesn’t like, you understand the why.Same thing with jobs/roles/gigsIdentify what you don’t like.COMMERCIAL BREAKHow about the rest of the time? What do you enjoy doing in your off time?Travel + research beforehand (do things that the locals would do - authentic experiences)Dancing/paintingDeep conversationsFinding time to talk with strangers:Appropriate event (networking event, podcast)Prioritize it if it’s important (time scarcity)Strategies for escalating small talkQuestions:What’s been the highlight of your week? What does your morning routine look like and how has it evolved over time?Brain sharpest in the morningWorkoutShowerInto the most important taskPrepared the night beforeMake it as easy as possibleWorkout clothesAny documents openWhere can people connect with you or find your work?Lifepixuniversity 28 thinking skillsDo you have any final words or asks for our audience?Stop caring what other people think.Joey’s creativity course

Welcome to episode #52 We’re your hosts, Jeremy Nagel and Joey Corea, and we're thrilled to share our 2023 reflections with you today!Key points:Structured reflectionNew Years resolutionsWhy wait? If it’s important, do it nowAccountability GroupSharing vs doing it on your ownTiming:BirthdayStructured reviewsFormatWins: what worked wellJoey:Released book: Dilemmas to DecisionsIncreased workouts from 4 to 5 per week - plus 12 reps per set Started Plucky Jester business and got first $ inGot back into social media for business purposesInsights: learningsMost satisfaction from gaming if take breaks (e.g. play for an hour, take 10 minute walking break, and then play for another hour)“Life is happening for you, not to you” - Obstacle is the wayTrying to do everything on his own is not always the best wayPivots: what will I do differently?Cultivating self-healing - time for meditation/time in natureAnxiety management - “Cognitive Dominance” Diminish victim mindsetReview Frequencyweekly/monthly/annualMonthly reviewsUnstructured reflection: Remembering to be mindfulRe-entry meditation (shoes -> breaths)Walking through doorsPosturePeeing