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

Welcome to episode #68. We’re thrilled to be joined by Steve Grace today. Steve Grace is the CEO & Founder of The Nudge Group, empowering high-growth companies to thrive on a global stage with a unique fusion of recruitment expertise and powerful storytelling designed to expand your reach and impact worldwide. He is also the Founder of Nudge Productions creating high-quality content to tell stories through every medium from creating & managing podcasts in both video & audio, newsletters production & management, photography, and documentary/filmmaking.And lastly, he is the publisher of both Balance the Grind & Startup Life: Unscripted and host of both the Give it a Nudge and Daily Grind podcasts.Welcome to the show Steve!QuestionsCan you tell us about your experience with neurodiversity?  I could talk for hours about this, how it affected me mentally, etc and how it affects my work, why I do what I do, etcWhen did you realize that you weren’t neurotypical? About 13-14 years oldStarted with a diagnosis of an extreme form of dyslexia.What challenges did you face?Ridicule, stress, being differentAccomplished siblingsWhat is it like now?Love it, I will tell you whyStill finds it difficult to read. Took a while to readHad to learn the shape of every word.Finds it difficult to read handwriting.Found recruitment because it was all speaking (a lot easier than writing).What neuro-exceptional strengths are you leaning into now?every single one I canDifficult to separate the neurotypical strengths from the idiosyncraticShort and sweet communicationWhat "work" projects are you concentrating on? Recruitment businessProduction CompanyPodcasts: Give It A Nudge: features startupsDaily Grind: hacks to improve diet, exercise, career, sustainabilityWebsiteBalance the grind: work-life balanceFilm makingFilming war games for military startupsThe Pillars: private clubFounders and family offices get together and build stuffThe goal is to build 20 Canvas and 5 AtlassiansCasual club: can wear a t-shirt; avoiding being stuffy. BYO kilt.How about the rest of the time? What do you enjoy doing in your off time?With my business Balance the Grind balance, is important to meWork-life balance looks different to different people.Teenagers occasionally want to spend time with him (at the ATM)Sport/exercise:Exercise 6 days per weekKeystone habitI did a half ironman last yearI love the ocean, live at Tamarama, learning to surf very late in lifeMediaTravel (going away on a boat) What do you do to optimise productivity during your working hours? Get up early (how early - callback on sleep question) - sleep makes a difference to clarityRead for 30 minutes (though sometimes gets lured in by phone)High performance coffee - “before you speak”Green juice (reviewing them for Balance the Grind)Breaks up the day with movement (e.g. walk to next meeting for 1hr and make phone calls)Don’t spend more than 45 minutes on one taskDrinking water - gives him a lot of energyPlanning which I hate,Some standard old-school ones like doing what I hate firstLo-Fi Beats I am tryingBreathworkTurn email off + keep phone awayEmail yourself notesUse Siri to email 4 different notebooksCandidate interview notesClient requirementsThe Daily Grind: research guests beforehandIdeas bookAccountability MeetingMonday morning check-in with teamNot in trouble but feel embarrassed/fulfilled if you do it Measurement:Woop bandCGMWhat is some unhelpful productivity advice that doesn’t work for you?Focusing on one thing - everything is connected“Don’t make lists”COMMERCIAL BREAKWhat does your morning routine look like and how has it evolved over time?Get up at 5.30 am (earlier in Summer than Winter)Solar-powered human (moved from UK to AU for the sun)Drink half a bottle of waterJuiceCoffeeWake up teenagers (x2)Read for 15-30 mins (print them out in A4)Shower, shave, contactsGym (3x weights, 1x run, 1x swim)Protein shakeWork - no meetings before 11 amHow is your sleep? How do you switch off at night? Goes home around 6 pmCheck emailsWork until 7ishDinnerWork until 9 pmScrolling/bad TV/moviesGo to bed at 11 pmFalls asleep quicklyCan’t sleep past 7 hoursWhere can people connect with you or find your work?Website: https://thenudgegroup.com/Linkedin: https://www.linkedin.com/in/stevegrace/Instagram: https://www.instagram.com/stevegraceg/Do you have any final words or asks for our audience?Lofi musicReframe any limiting beliefsMore 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 #66 We’re thrilled to be joined by Rebecca Arnold today. REBECCA ARNOLD, JD, CPCC, PCC, is a professional, certified coach and the founder of Root Coaching & Consulting, LLC, a holistic leadership coaching firm for ambitious professionals. She has worked with 100+ leaders in the fields of education, medicine, law, academia, and social-impact organizations. She is an attorney by training and has collaborated with organizations from Google and Harvard to Top 100 law firms and K-12 school districts. She’s known as a “straight-talkin’, big-hearted” coach. Her book, The Rooted Renegade: Transform Within, Disrupt the Status Quo & Unleash Your Legacy, shares the path to holistic success for mission-driven leaders. It’s a #1 Amazon bestseller and Kirkus Reviews called it, “A wide-ranging and impressively holistic approach to achieving personal and professional success.” Welcome to the show, Rebecca!QuestionsCan you tell us about your experience with neurodiversity?When did you realize that you weren’t neurotypical? About age 42- which I’m finding is more and more common among my peers (women with ADHD). I have been treated for anxiety and depression for most of my life, but it wasn’t until I had a child with ADHD that I recognized the symptoms in myself and was able to get a diagnosis. This seems like a common experience for parents of children with ADHD because there’s so much more awareness now than when we were children.What challenges did you face? Getting started and focused has always been difficult for me, but I did very well in school because of what I now realize were maladaptive coping mechanisms. I procrastinated and stayed up all night finishing assignments in high school, college, and law school.This led to me getting to the point of hallucinating in the middle of the night working on finals in law school because I’d stayed up for multiple nights in a row.When I had kids and started work again, the tasks built up more and more and I could no longer rely on procrastination. I ended up burning out because of massive anxiety overload and sleep deprivation.I’ve since learned that the effects of anxiety mimic ADHD medications, so of course many of us who are undertreated for ADHD use anxiety to self-medicate. Many of us also have anxiety as a separate diagnosis, so I do want to make that clear. In a world that doesn’t understand or value neurodiversity as it should, anxiety seems to be an obvious byproduct.The anxiety-fueled productivity masked what was going on underneath.It was tough to sleep. Combined with adrenal disease, it was really challenging - led to burnout of 8 months.Writing the book, especially editing required support from othersCan edit things forever.Hard to cut through the pressure of doing things aloneWhat is it like now?I have medication that works- yay!And I’ve learned so many hacks that help me work with my ADHDHacks wax and wane over timeAccountability buddiesI’m really choosy about the type of work I do because I know that if it plays to my strengths and talents, I’m fire and if not, it’s torture. I’m also very intentional about ways to generate motivation (connecting a task to my purpose, considering who the work is for and its impact, allowing myself to get excited and follow my energy- instead of treating my to-do list like my boss).What neuro-exceptional strengths are you leaning into now?I’m great at coming up with new ideas for my coaching business Many people post-pandemic have ADHD-like challenges with focus, procrastination, and productivity, so I’m able to share with my neurotypical clients strategies that support me (and they work for them too)I can get a lot done when I’m motivated, so I capitalize on that. Deep empathyCan be a distraction as well as a superpower.Tangentiality means she can join dots and see patterns easily.Creating own rules (came from being socialized as a woman, pressure to be perfect). Rebelled against perfection.What "work" projects are you concentrating on?I’m focused on spreading the word about my book, The Rooted Renegade because it’s packed with practical tools and strategies that I know will support people.The impetus for the book was videos that Rebecca was releasing during pandemicMessages for videos translated to bookFramework for holistic successCalming emotionsExistential peace - align work with purpose, habits with goalsRelational peace: positive relationships with self and others (instead of sucking us dry)50+ toolsTalk to the book while writing itDoing deep work with my executive and leadership clients.Running my business in ways that fulfill me like being aligned with my purpose, hiring people who are values-aligned, and building time and space into my schedule for deeper work, connection, rest, family, and play. JN: How about the rest of the time? What do you enjoy doing in your off time? (5 minutes - T+25)Productivity tips What do you do to optimize productivity during your working hours? Examples: creating energy/focus-aligned to-do lists, doing focused work at particular times of day, working in noisy environments for tasks that require focus or that I’m avoiding, having accountability partners who cheer me on and ask how my projects are going, batching tasks I’m avoiding, work blocking, getting enough sleep and eating well, strategic breaks, lovingly telling on myself, and so much more!Accountability partners Time of day: 9am-12 best time to GSD2pm energy dipChanging environments - Going to coffee shopsCoffitivity - streaming coffee shop noise (link to come)Movement breaks:Take the dog for walkGet coffeeGoals posted on wallVision BoardBeing able to see goals helps with object permanenceSuck SandwichWork on something funWork on something really hard/suckyWork on something funFocus/energy - aligned todo-lists. E.g. Checking in on how the focus is and then picking the lists that are aligned with the level of focus.What is some unhelpful productivity advice that doesn’t work for you?I resist project plans, spreadsheets, task lists, and things that feel overly constrictive. Instead, I create these in ways that serve how my brain works (stickie notes/drawings/color)I don’t like having a set schedule- I crave novelty, so I mix up my schedule all the time.“Do the most important thing first”- nope. It’s hard for me to figure out what’s most important and if I hate that task, I can’t start with it or it affects my entire morning. Instead, I use what I call the “suck sandwich”- I do a task I enjoy for a short time, then work on the task I’m dreading for a bit, and finish with something I enjoy.BREAKWhat does your morning routine look like and how has it evolved over time?I don’t have a morning routine, other than showering, dressed, having coffee, getting kids out the door to school, and then getting to work. Sometimes I run before I work. Sometimes I walk. Sometimes I get right to it. Depends on the day. Routine changes all the time to combat routine fatigue.Start with...

Welcome to the Focus and Chill podcast, episode 65. Today, Jeremy Nagel and Joey Corea talked about niching down for work, and clear to neutral.QuestionsNiching down - freeplane/ZohoWriting a book for specific people (Tim Ferris approach)If those people don’t like it, it’s a failureUser stories and personas - make them real not Be an apprentice/journeyman firstClear to neutralClosing tabs at end of dayTab limit: 5 tabsSave in Pocket instead?How do you order them?Setting an internal proposition?Low information dietHow do you consume content?Fractal reading?Read content around the author (interviews with author)“Leave future self breadcrumbs”Write plan for the next day the night beforeClearing deskResetting donations/subscriptions (pause credit cards)Hemingway starting in middle of sentenceZone 2 cardioADHD meds/stimulantscaffeineMore 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:https://thepluckyjester.com/newsletter/

Welcome to episode #64. We’re thrilled to be joined by Damien Diecke today. Damien is the founder of the School of Attraction and The Dangerous Man. He is the author of the award-winning book Sincere Seduction. He's been a coach and professional speaker in over 25 countries. He was diagnosed with ADHD at the age of 10 and struggled until he started his company at the age of 25, which he’s still running today 15 years on. Damien has developed unique working styles to enable him to be productive. Many of his clients have ADD and he’s here today to share these working styles and how his work can help those with ADHD and ADD.  Welcome to the show Damien!QuestionsCan you tell us about your experience with neurodiversity? When did you realise that you weren’t neurotypical?Other people realised long before I did - as a kid you don’t thnk about these things as much - except I never had friends in primary school which hurt a lot. I never ‘felt’ neurodivergent until I was an adult - even though I had been medicated as a kidDiagnosed at 10What challenges did you face? Couldn’t keep focussed on university, dropped out of a double degreeCouldn’t complete anything that I started - DJ work, courses, study, business ideas etc. When people knew I had ADHD they told me certain things I couldn’t do - I learned to be obsessed with finding a way to turn the ADHD into a strength, a way to use it to my advantage - this obsession has served me well I think.Feeling misunderstoodOften had only one friendStruggled with homeworkWondered what trouble he was going to get intoWhich knocked the love of learning out of himUniversity was tough because the pressure to achieve was no longer there.What is it like now?I suppose it’s a part of who I am - I live a life where it’s completely integrated and accounted for - I just live a little differently but don’t feel it’s a negative in any wayI had to learn to adapt because most useful drugs are off the table for me - hormone disregulation issues. I default to logic when things get emotionally hardLoves learning againStill loses interest in things that are repetitive (e.g. some board games).Schoolofattraction was the only thing that he was able to see throughThe difference was that he was able to get a lot of praise (because everyone wants to get better at dating).Consistent progress: 5 minutes per day.What neuroexceptional strengths are you leaning into now?Definitely hyper-focus… I can get amazing amounts of work done in short periods of time when I get into hyper-focus area. Knowing strengths:Great at designing and building websites. Not great at writing sales emailsNow delegates work that he finds hard to hyperfocus onI also hyper focus on electronic toys (drones) - Why is this useful? I buy and sell toys on a profit - so it’s a side-hustle I can only pursue because I’m hyper focussed on the toys and the marketplace they live in - I see the trends and take advantage of playing with new electronic toys for a while. Because I had to learn to be hyper-structured - it’s useful in a business context - at least a lot of the time.What "work" projects are you concentrating on? Two parts:School of AttractionDating coachingGoal is to be confident but not manipulative (not pickup artist style)Men’s retreatsPersonal development work separate from dating coachingHard to sell spirituality/self development - easier to sell dating coaching (but actually dating goes better if you do self development)Helps to dissolve illusion that a partner will solve self esteem issuesDealing with inner demonsAdvertising and PR mostly - I have spent too long focussing on what I’m good at and not other parts of the business that need attention. So my hyperfocus righ tnow is on designing ads, landing pages, and writing copy - thank god for AI it helps a lot with ideas. How about the rest of the time? What do you enjoy doing in your off time? I fly FPV racing drones, watching movies, photographyFPV (first person view)Exercise (helps with hormone dysregulation).Goes to a gymGoes with his partner but only because they’re partneredDoes weights (but doesn’t do much for mental health)Lot’s of readingAvoiding alcohol (since 21)Bars / clubsSpending time with partnerNoveltyCars / buggiesRecommends that people find hobbies that force you to be part of a communityProductivity tips  What do you do to optimise productivity during your working hours? I’m hyper-structuredStart work at the same timeMy whole day is the same every dayOn Sundays plans out entire week down to 30 minute levelLong term goalsI have to block entire days dedicated to hyper-focus tasks otherwise I can’t even consider starting them. I have to bounce my thoughts off other people to really process themVerbally processing - doesn’t need feedbackWhat is some unhelpful productivity advice that doesn’t work for you?Pomodoro technique  - better to stay in hyperfocusBut needs breaks during creativity crashesTaking walks every hour or twoBREAK What does your morning routine look like and how has it evolved over time? I eat the same thing every day until I get bored of it - adding a new decision every morning would create cognitive fatigue that would make starting with work harderI avoid dopamine activities prior to starting workReduce decision fatigueHow is your sleep? How do you switch off at night? My sleep is often rough - not sure if that’s about neurodivergence - or my hormone dysregulation - maybe those are related, who knows? I read at night in bed, takes about an hour to get to sleepDoesn’t watch TVBecause my brain is always firing on overdrive, waking up in mornings is almost never an issue even with just a few hours sleepWhere can people connect with you or find your work? schoolofattraction.comyoutube/schoolofattraction School of attraction podcastDo you have any final words or asks for our audience? I think it’s hard to give overall advice to neurodivergents because all forms of neurodivergence are spectra, and more than that the symptoms between identical diagnoses tend to be vastly different as well - everyone is a bit unique. In many ways I still don’t consier myself neurodivergent because that feels like a way of seeing myself that would just hold me back - this is probably not the ideal advice for everyone, but for me, it was important to my success.    Actually I think that it’s good advice for EVERYONE NT and ND - Create a life where you can capitalise...

Welcome to episode #63. We’re thrilled to be joined by Errin Anderson today. Errin Anderson is a dedicated ADHD Clarity Coach, empowering professionals with ADHD through his 90-day program. Offering personalized strategies and motivational support, he helps individuals overcome challenges, focusing on their strengths. His empathetic, focused approach aims to transform personal and professional lives, understanding the unique hurdles faced by those with ADHD. Welcome to the show Errin!QuestionsCan you tell us about your experience with neurodiversity? When did you realise that you weren’t neurotypical? I always thought I was different, but it was not till I was going through a rough patch that I started to think about ADHD since other family members got diagnosed, Officially diagnosed when I was 32.Relatively late diagnosisDiagnosis gave a reason to the things going on with himWhat challenges did you face? Always mind a friend and work colleague who always said Errin you're like a Duracell Bunny on Drugs, running at 100 mph, I could not focus a lot of the time, unless I had a deadline to meet; mind from Uni, I was writing my essay at midnight when it was due to be handed in at lunchtimeNoise is always in my head, thoughts going 1000mphBrain is always busyWhat is it like now?Learned just to be me Mediation has really given me the quiet mindThrough coaching developed lots of tools and techniques that work for me to maintain focus and not lose EVERYTHING (mobile, wallet, keys) I am happy, not that I've never been happy but the longest I've felt in the happy emotional state.More emotional granularity (understanding the nuances between emotions)Having visual reminders like calendar reminders to help him manage time.What neuroexceptional strengths are you leaning into now?Being creativeGetting lost in CanvaBeing my true self and getting that mask drop Thinking outside the box, is there a way i can get around, over or under this challengeBeing able to listen to others and understand what really going onActive listeningNot filling in the spaceInstead allow thinking time.Was able to build it with small habitsAllows fidgets and sensory toysFidget ringWalking can help What "work" projects are you concentrating on?Busy (always busy!)Background is working in non profit spaceReally focusing the now on setting up my coaching business working with professionals ND, providing them with the safe and time to reflect and develop actions, within a safe nonjudgemental place, oh and love the random moments we have in coaching when our brain takes us down that rabbit hole and allowing people to explore the space. Without feeling pressured into focus on what was the first thing we spoke aboutCharitiesUntangling some admin messes (e.g. financials)How about the rest of the time? What do you enjoy doing in your off time?When not working with Charities across Scotland or working on my coaching, i spend time with the family. 2 children (9 and 13), and the wife (who just gets it)Getting awayYoungest has ADHD traitsTime out in the garden - well when it’s actually sunny in Scotland and not rainingWhat do you do to optimise productivity during your working hours? To Do list - but small GOALS,One product split into 5/10 steps to reach the goal, use online software to help me plan, has been a life saver. Used to write to-do list which was huge, and i would lose it so spent most the time trying to mind what was on the last one and redoing the listUseMotion.comRemarkable notepadWhat is some unhelpful productivity advice that doesn’t work for you?FOCUS and have QUIET, sounds like hell to me, i need noise to keep my brain busy on two things at one. Trying to just focus with nothing else going on it, make my brain feel like we need to run a marathon - Well that will never happen physically. MusicWhat he listens to dependsWhen hyperfocused, doesn’t matter what the music isWhen he’s trying to get into something, lyrics get distractingSubtitles makes him feel like he’s multi-taskingReading and listening at the same timeCOMMERCIAL BREAKHow do you manage communication with neurotypical folk?Before i would just close down and disengage, now its all about the relationship ive developed with them. Of course at the start i will apologies all the time, as my brain switches off or im listen but doing something else at the same timeWhy should i conform to neurotypical, they need to take me as i am, maybe they should change or we can meet half way? What does your morning routine look like and how has it evolved over time?Morning routine what's that!Initial i would wake up get ready and get to work no matter the time, can mind being in the office at 6am as i was up which just burned me outNow - always up around 1.5/2 hours before i need to leave, give myself time to have everything ready, and spent some time on stuff i need to do, if going into the office, jump on the bus and listen to a podcast whilst reading the news to see whats happening in the world. How is your sleep? How do you switch off at night?Sleeps an interesting thing, probably spent that last 2 years really struggling with sleep, you would be lucky if i was getting 5 hours a night and being topped up on drugs to get me to wind down, by evening i was done but my heads was WIDE awake and wanted to do everything  Now as im having time for me and allowing space to winddown at night, and having lights that change with the sunlight helps my body feel like it needs to sleep and can now sleep a full night, well unless the kids are up .Where can people connect with you or find your work?You can get me on SocialsInstagram - https://www.instagram.com/philanthropeakcoaching/ Facebook - https://www.facebook.com/PhilanthroPeakCoaching TikTok - https://www.tiktok.com/@philanthropeakcoaching?_t=8iqQJxoyHDM&_r=1Linkedin - https://www.linkedin.com/in/errin-anderson/Best place - via my website https://philanthropeak.co.uk/Do you have any final words or asks for our audience?Be you, learn about yourself and take the pressure off, sometimes just having that conversation with someone who gets can change everything. Lets those grey clouds and fog lift away. More from Focus Bear:Website: https://focusbear.ioLinkedIn: https://www.linkedin.com/company/focus-bear/Youtube:

Welcome to episode #62 We’re thrilled to be joined by Ellen Busch today. Ellen Busch, diagnosed with dyslexia in childhood, defied expectations. Her parents nurtured her beyond academic confines, teaching her to navigate the ocean, excel in team sports, and embrace adventure. Despite self-esteem struggles, she became a skilled skier and earned bachelor’s and master’s degrees. Battling low self-esteem and trauma, Ellen persevered, escaping abuse and seeking healing. Through coaching, therapy, and training, she reclaimed her power, now thriving and fearlessly pursuing her dreams. Welcome to the show Ellen!QuestionsCan you tell us about your experience with neurodiversity? When did you realise that you weren’t neurotypical?Initially diagnosed as ambidextrous.What challenges did you face? Dyslexia associated with an intellectual disability.People had low expectations of her - teacher told her parents that she would only ever be able to be a wife/motherHer parents didn’t accept the administrator’s diagnosis. Her dad’s mantra was “Prove em wrong Ellen!”Took successes outside of the classroom and brought them into the classroom.Physical challenges like abseiling, scuba diving, boatingWas able to apply the adventures to assignmentsGoing to college / uni was betterAcademic staff were supportiveProbably because she was so open and transparentManaged to get through tough subjectsWhat is it like now?Agrees that the struggle gave her the gritShe could outwork everyone elseAt an early ageE.g. Reading nautical charts with her Dad.What neuroexceptional strengths are you leaning into now?Understanding visual learningThinks in picturesUsing visual aids whenever possibleE.g. Anatomy colouring book - associating the colour with the name.Long-term memory is goodGood pattern recognitionWhat projects are you concentrating on?Book: disEmpoweredShares her story about getting through hostile education system and leaning into her strengthsLots of podcastTraining to become a coach (to help other dyslexic people and parents of dyslexic children)Heroes’ journey approachRefuse the challengeTake on the challengeSucceedTake the lessons back to your tribeHow about the rest of the time? What do you enjoy doing in your off time?Come back to the idea of outworking people. Does she find it difficult to switch offWhen younger, it was roughBecause don’t have the emotional development on how to cope.Would have frustrated outbursts.Do athletic, physical things and then would fall asleep.Foundational practicesMeditationJournallingBreathworkVisualisationReboot practice - 45 mins to turn off the brainYogaWhat do you do to optimise productivity during your working hours? What is some unhelpful productivity advice that doesn’t work for you?Optimising productivityTake breaks - not a robot!“Spot drills”Micro-workouts (10 minutes): 50 air squats/burpees/push-presses/WODDoes 3 of those per day. Aiming for 4“Sitting is the new smoking”Break up tasks - write for 15 minutes and then empty the dishwasherSetting boundaries: this is what I need to do for myselfUnhelpful adviceMultitasking: doing 3-5 things at a time doesn’t work. Do one thing at a time.COMMERCIAL BREAKHow do you manage communication with neurotypical folk?Setting expectations (like she did with the professors at college)Active listeningUnderstanding different perspectivesAsking for clarificationReflecting back5 mountain planFrom Commander Mark Devine (retired Navy Seal)What does your morning routine look like and how has it evolved over time?Set alarm clock 30 mins early - give herself time to wake up (not New York style wake up, gulp coffee and leap out the door anymore!)Large glass of waterBox breathingGratitude journalling - typically 3 minutes Yoga and stretchingMicro goals approach: start small with the habits - 3 things I’m grateful for and then build out from hereHow is your sleep? How do you switch off at night?PM ritual:Journaling (what went well/what didn’t go well - what did I learn? In a non judgemental way)Breathwork (box breathing)Meditation (insight timer)Sleep!Where can people connect with you or find your work?Book: Amazonellenbusch.comFacebookLinkedInInstagramDo you have any final words or asks for our audience?If you are dyslexic/ND, please know that you are not brokenYou have amazing abilities - focus on what you’re good at - explore thatMore 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:https://thepluckyjester.com/newsletter/ 

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