JN: Welcome to the Focus and Chill podcast where we discuss sustainable productivity and habit formation while avoiding the allure of hustle culture.JC: Every episode we interview guests who have a solid productivity and habit game and pass the learnings on to you, our wise and benevolent audience.JN: We’re your hosts: Jeremy and Joey.JC: I'm Joey, a habits and focus coach, perpetual student of psychology and perpetually on a quest to one armed chin up.JN: And I’m Jeremy:  I’m a neurodiverse software developer turned startup founder building habit and focus software for people with ADHD. My cool party trick is leaving parties early so I get to sleep on time to do my 3hr long morning routine.Happy new year! It’s 2023 and we’re back with a special episode on goal setting.Hey JoeyDiscussion points:New year’s resolutions: how we approach themJoeyOffset goalsImportance of goalsA time to resetOKRsHabit course: Habit course is profitableKR: 10 TestimonialsKR: $25kBrain food: ingestion + regurgitationKR: listening/reading backlog not too longKR: engagement on blog posts/podcastsMovementKR: seeing people face to face, wrestling, dancingKR: advanced calisthenicsKR: mindfulness (quality of meditation)KR: art (guitar, painting)JeremySystems vs goals?OKRs/12 week yearFor personal achievementFor relationships?Joey Course + new season of FulcrumJoey’s linksFulcrumGoal Executionhttps://soundcloud.com/thefulcrumpodcast/bonus-hyperbolic-hidden-failure-visualisation-goal-executionGoal Evaluation https://soundcloud.com/thefulcrumpodcast/bonus-goal-evaluation-sphere-straddleGoal Setting https://soundcloud.com/thefulcrumpodcast/bonus-episode-goal-settingHabit buildingBuild a Habitling course sign uphttps://thefulcrumpodcast.eo.page/buildahabitling I also have a newsletter where I share 4-5 ideas I have come across in the last few weeks ThePluckyMessenger newsletterhttps://thefulcrumpodcast.eo.page/thepluckymessengerJeremy’s linksRadical Focus (book on OKRs)

What projects are you concentrating on during your focused hours?Baby takes away focus hoursWake up early 5am before baby wakes up2hrs of powerJournalingRead bookIce bath/exercise/breath workBusinessLife and business is his projectBusinessWellbeing WHM (Wim Hoff Method)Corporate consulting: employee experienceListening coachingHow about the rest of the time? What do you enjoy doing in your off time?Good boundaries, non negotiable around the sleep windowEssential for recoveryTape mouth, minimise mouth breathingOld hobbies prior to being a fatherUsed to DJ (old school)Used to play field hockeyReading (more recently)What does your morning routine look like and how has it evolved over time?Cat wakes him up at 5amWhat do we start with? Personal vs businessShowerCatsVitamins:Vitamin CFish oilReading: few pagesDaily stoic, HolidayDaily Laws: Robert GreenBusiness: marketingBaby wakes upCoffee for wifeGreat there is 1 priority: sleepHas it always been the case that 1 priority has been clear?What do you do to optimise productivity during your working hours?Avoid Burn out:Historically burnt candle on both ends (chartered accountant study, full time job, training at gym)Developed heart conditionDon’t “Think outside the box”Be contrarian, push back against defaultsShitstormingLooking at a sunset or anything panoramicKeeping elbows near rib cage and breathing through nose onlyHow do you switch off at night? Mouth taping improved oura readiness score?Better HRVLess peeing during the nightGetting startedPut a small piece over your mouthWhile you’re awakeNice dinnerHome cooked mealsEat early>= 2hrs before falling asleep (latest at 7pm)Rest and digestDim lights: himalayan salt lightsEat with baby + wifeDon’t eat at your desk/standing upSleep hygieneReduce lightReadingHot bathWhat habits do you want to remove from your life? netflix/TV forcibly removed by fatherhoodFriend timeWhat resources (books, philosophies, apps) do you find most helpful for productivity and habit formation?Number one recommendation: Allan Watts. “Allan Watts: if money was no object”Jocko Willick Discipline = FreedomMatthew Walker: “Why we sleep” “Tools of Titans”David Allen: “Getting Things Done”James Nestor: “Breath”Ian McGilchrist: “The master and his emissary”Youtube/podcastsHuberman Lab podcastKelly Starret: Mobility WODRandolph Ness, Good reasons for bad feelingsWhere can people connect with you or find your work?Breathspacewiththomas.com.auIG: breathspace_with_thomasDo you have any final words or asks for our audience?“You’ve got more power and control than you realise”With the help of breathwork and other advisors, you can get yourself back on solid

JC: What projects are you concentrating on during your focused hours?PodcastDiverse guestsMotorcycle racer9-5 job: product developer for cyber securityCyber security LinkedIn posts to help with salesProjectseBookWhat’s it about?Rapport, deep communicationDeepening weak tiesSuper interesting, would be great to go deeper if we had more time. Maybe an encore in the near future?JN: How about the rest of the time? What do you enjoy doing in your off time?Musician - funBrother is a professional musicianReading“Build” Tony Fidell - head of iPhone dev at AppleMotorcycle ridingJC: What does your morning routine look like and how has it evolved over time?Has cut back his morning routine 5/10 mins10 mins journalHour of writing bookGym workoutPreviouslyLonger workoutWaking upAlarm at 6amMindset: Discipline = freedomRemove decision making from mundane mattersJN: What do you do to optimise productivity during your working hours?Public accountabilityHaving a team where another person gets the consequences of you not following throughActivating hyperfocusPomodoro timerBinaural focused beatsExtrinsic motivationHow to keep the intrinsic so that the extrinsic doesn’t take over?JC: How do you switch off at night?Avoiding screens 1hr before bedReading (physical books)Talking to familyPlaying music with broJam/ImprovTrust musical instincts instead of following tabsPlay along to random songs - try to Planning tomorrow’s todosGratitudeReflecting on what can be done betterJN: What resources (books, philosophies, apps) do you find most helpful for productivity and habit formation?Ship 30 for 30: digital writing - LinkedIn post -> Twitter thread -> Blog -> Book“Build” Tony Fidell - head of iPhone dev at AppleAtomic HabitsMiracle Morning:Silence (meditation)AffirmationsVisualisationExerciseReadingScript (writing)Play hard podcastJC: It’s been a pleasure having you on, where can people stay in touch with you and find your work?LinkedInInsta: @armand_unoEmail: armand@playhardpodcast.com

What projects are you concentrating on during your focused hours?- health and accountability coachingHow about the rest of the time? What do you enjoy doing in your off time?Intermittent breaks: 5 minute Pomodoro breaks (dancing/yoga/stretching/cleaning house). ESR (breathwork, stretching, meditation, body scan, 5 senses)Bigger breaksrunreading: YA books. "Loveless". "Clara and the sun" AI best friendwatercolour booksjournalingcalling friendsWhat does your morning routine look like and how has it evolved over time?Changing routine useful to avoid stagnationGeneral routine7am +/- wakeup Curtains/window/changed (active wear)Wash faceSkip outside in the sun (inspired by Andrew Huberman)Meditate (consistency over intensity. Minimum 5 minutes. Loving kindness/metta meditation)Coffee (black) + journaling (gratitude)Dealing with curveballsBe flexibleCome back to the habit - one day off is okWhat do you do to optimise productivity during your working hours?Pomodoro method: physical pig timerOptimise phone:Firefox Focus: one tab onlyESR appsChange contexts in physical environment if frustrated/unproductive: go to cafe/library to mix thingsIntermittent fasting: eating window 12-8 - more productive in morning prior to first mealVegan diet (9 years):Initial Motivation: sports performance inspired by brothersMaking it stick: address value conflictsSocial environment - if friends/colleagues look down on diet, hard to stick to itAnimal welfare - bigger purposeOverall advice for dietary change:Adopt a Long term perspective Monitor your current diet without making changes: take photos (and send it to health coach)How do you switch off at night?Sleep: influences ability to eat well and recover from exerciseNot too rigid about evening routine - plenty of time from 8pm:set the scene: dim lights, candle, PJs, no music/instrumental musictidy upget clothesjournalling: including schedule + to do list (but avoid rumination)friend convos (voice messages)10:30pm in bedWhat resources (books, philosophies, apps) do you find most helpful for productivity and habit formation?Books:"Power of Habit" by Charles Du Higg"Atomic Habits" James Clear (prefer blog posts)Podcasts:Huberman LabThe Growth Equation - executive coach -> habit formationClearerThinking.org (free tools for decision making/habit formation)Apps:Habit tracking spreadsheet (off the shelf apps don't have an ideal UI)ESR (Emotion Noticing: "How We Feel")Foundations for relaxation techniques (but unfortunately they no longer offer access to the general public). Insight Timer: meditation guided/timer Sleep Score: Sleep trackingStay in touch with Rickey:LinkedIn WebsiteEmail: rickey.healthoptimiser@gmail.com

What projects are you concentrating on during your focused hours?Multi-passionateMarketing operationsSide projects:Productivity and confidence coachingNext iteration of buying software - software findsHow about the rest of the time? What do you enjoy doing in your off time?Acro yogaSnorkelingHikingSoap bubblesSide projectsWeb comicsDogmatic VeganTV series:SeveranceCookingVegetarianFrench/Italian/Mexican/ThaiInvite friends overFood poisoning What does your morning routine look like and how has it evolved over time?Pushups: one day more than the day before 80%Tracking happiness every day: tripled happinessbuilt in breaksmoved to Hawaii in 2020What do you do to optimise productivity during your working hours?Energy management: measure peaks in energy and do most challenging work when brain is sharpest. Do easy work after lunch when tired.Combine different disciplines:Apply psychology to marketing/trainingChecklists (Checklist manifesto)Technique libraryPeople who think like you would benefit most from X techniqueHow do you switch off at night?SleepingVibrating Bracelet to shift stateIce cold sleep maskWinding downReducing screentimeWhat resources (books, philosophies, apps) do you find most helpful for productivity and habit formation?"Learning how to learn" by Barbara Oakley free MOOCDifferent modes of thinking: more creative when slightly tired and just after waking up"5 second rule" (but not always relevant)"The happiness advantage"Pomodoro techniqueDo you have any final words or asks for our audience?

In this episode we recap the last five interviews and discuss these topics:- strategies for breaking bad habits- isn't doing the same thing every day really boring?- are habits a luxury for elites?- how do you decide which activities to keep as habits and which to ditch?- how long does it take to form a habit?- aren't tiny habits useless?- what is the optimal length of a pomodoro block?- how do you decide what is urgent vs important?

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

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

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

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