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

Welcome to episode #25 We're thrilled to be joined by Professor Claudia Vickers, an esteemed expert in metabolic engineering and synthetic biology. With a strong track record in science excellence and securing competitive funding, she focuses on using microbes to produce valuable substances for industries. Professor Vickers has held influential positions in various organizations and even served as the inaugural director for CSIRO’s synthetic biology group. Her expertise and leadership continue to drive scientific innovation, making a positive impact on both people and the planet. Welcome to the show Claudia!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?Had two children with ADHD and then connected the dotsSuperpowersHyperfocusPattern recognition - connecting the dotsChallengesTime blindnessStrategies Walking treadmillTimers and alarmsWhat "work" projects are you concentrating on?Taking a pause to reflect on where to create impact3 days per week as adjunct professorNow focusing on climate-carbon sequestrationDesigning microbes to pull carbon down:Cellular AgLandTech: feed Carbon Monoxide/Methane to clostridiumEnzymatic breakdown plasticCarbon sequestration (e.g. enhancing Rubisco)Construction materials (bio cement)Other projectsConsulting with startupsSoftware company AI-powered academic writingConstruction company using bio-based materialsWork history:Last 18 months worked for startups (e.g. Eden Brew)Previously led CSIRO’s synbio labAcademic for many years prior to thatHow about the rest of the time? What do you enjoy doing in your off time?Reading (paper) books - Sam Neil’s memoirsHanging out with kids (coaching son’s soccer team, daughter’s touch team)What does your morning routine look like and how has it evolved over time?Getting the kids out the door (lunchboxes, brush teeth)Start workWhat do you do to optimize productivity during your working hours?Walking treadmillList with prioritiesIntrospection: look at how to improveCommunicate working preferences + expectationsNoise-canceling headphonesCOMMERCIAL BREAKWhat is one habit you'd like to remove from your life (either a bad habit or one that takes up too much time)?Time blindness: magnify estimations by 2xHow do you switch off at night?Need to tire self outIdentifying hyperfixation (e.g. workplace issues) early in the evening - “What’s the worst thing that can happen?”What resources (books, philosophies, apps, sensory toys) do you find most helpful for productivity and habit formation?Noise-canceling headphonesWalking treadmill (use during meetings)Where can people connect with you or find your work?LinkedInTwitter: claudiaevickersDo you have any final words or asks for our audience?Life is special and wonderfulLearn about your own mindUse Joey’s creativity coursehttps://thepluckyjester.com/habitling-habit-building-course

Welcome to episode #24 We’re thrilled to be joined by nobody today! Join us while we discuss some interesting topics, from meditation chairs to cleaning and more!QuestionsPower of pause - how to remember to pause when the stakes are highEquipment as a crutch - meditation chairsWriter’s block - Joey’s tips + our own processesManaging emailsUsing PocketCleaningJoey’s post on meditationhttps://thepluckyjester.com/2023/01/26/meditation-has-a-marketing-problem/ 

Welcome to episode #23 We’re thrilled to be joined by Lizbeth Sanchez today.Lizbeth comes with a diverse background as a Community Coordinator, Communications Specialist, Tutor, Assistant Lead, Private Educator, and Assistant Producer. Through her various roles, she has gained valuable experience in organizing events and resource fairs, providing guidance, creating engaging social media content, conducting surveys, delivering lessons and activities, and overseeing production activities. Lizbeth has also excelled in recruiting volunteers and members, establishing strong partnerships with vendors and non-profit organizations, and ensuring proper recognition for sponsors and donors.Academically, Lizbeth holds a Bachelor of Arts in Communications with a minor in Mass Media from Fresno State University. Her knowledge extends beyond her academic achievements, as she possesses extensive expertise in the fields of education and psychology. Currently, Lizbeth is actively pursuing additional education to enrich her background further.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?Very bored during schoolHid books under the deskGot in trouble in high school - would zone out during boring classesMum afraid to seek diagnosis - didn’t want her to end up in special edTeachers said it couldn’t be ADHD because she read a lotPart of the issue might be the learning stylesNeed more visualNeed more discussionUniversity: Coped without medicationMisdiagnosed with anxietyDiagnosis Assessment paid for by health insurance - $300 out of pocket. $5k without insurance.Environment:Spain better suited - later start, siestaWhat "work" projects are you concentrating on?ADHD coaching + education support for primary studentsStudying to be an occupational therapistSocial media, graphic design, website developmentPutting science-backed information out thereExerciseMeditationFish oilHow about the rest of the time? What do you enjoy doing in your off time?HikeTravelPutting content out thereWhat does your morning routine look like and how has it evolved over time?4.30 am Wake upCoffee + medsCheck social media trends5 am Meditate for 30mAffirmation podcast for 3 mins - shame reduction6.30-7.30 Go to the gymWhat do you do to optimize productivity during your working hours?Low fi music (binaural beats)Planner/Writing stuff down COMMERCIAL BREAKWhat is one habit you'd like to remove from your life (either a bad habit or one that takes up too much time)?Perfectionism with graphic designHow do you switch off at night?8 pm-8.30 pm go to bedPreparationTake melatonin 2hrs beforeMassage chairListen to podcastShower with meditation musicWhat resources (books, philosophies, apps, sensory toys) do you find most helpful for productivity and habit formation?Exposure therapyADHD friendly workplacesPodcastsADHD expertsWhat the ADHDWhere can people connect with you or find your work?LinkedInInstagramDo you have any final words or asks for our audience?Embrace your ADHD - accept who you are

Welcome to episode #22 We’re thrilled to be joined by Andrew Simpson today. Welcome to the show Andrew!Andrew Simpson is the founder and CEO of Aether Automation Inc., a Zoho expert based in British Columbia, Canada. With a passion for Zoho's efficient systems, he transitioned from being a partner to focusing on development. Andrew has a diverse background, having previously worked as a Marketing Manager at Kingman Industries, where he doubled the company's monthly revenue in six months. He also co-founded 80/20 Media, implementing social media marketing strategies for clients.QuestionsJN: Can 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?Late teens? It’s breaking up for meTough graduating high schoolMath was toughBecause needed to show the stepsChallengesDropped out of uniStudying long hours toughAudiobooks > readingAllows for more visual stimulationFounderSuits ADHD because so many new thingsWhen processes set in, becomes more challengingJC: Tell us about your work (anything that isn’t a top secret)Mostly sales and marketing: Aether MarketingVery good at programmingLots of calls with clients - better able to focus than if it’s emailsInternal comms: Zoho CliqClients = other Zoho partnersDeluge/node JS developmentJN: How about the rest of the time? What do you enjoy doing in your off time?YT channelPolitical protestsPolytopiaJohn MaddenJC: What does your morning routine look like and how has it evolved over time? Get up/shower/teethAccountability buddy call Landmark course 3 years agoWhat am I resisting?Who am I going to be?Walk to the officeFocus Bear office morning routine:Exercises (squats etc.)Plan what to do that dayUse Notion6:30 wake upScroll for 30 minutesJN: What do you do to optimize productivity during your working hours?Brain dump tasks and then prioritize Rank by Value per hourGo into leverage score5 high value / 1 low valueArbitraryValue / estimated timeCalculate the score at the end of the dayAllows analytics over a given period (e.g. over the last year)Helps spot trends:SupplementsEmotionsJC: What is one habit that you have removed from your life (either a bad habit or one that takes up too much time)?Swearing: every 3rd wordClient-facing docs: unf*ck your processAn employee suggested that swearing might not be goodJN: How do you switch off at night?Finds sleep difficultSupplementsLunar mind (trypto, serotonin)Takes a fairly consistent time, via alarmWithout them, he would be staying awake until the next day Any more stuff on switching off? Mainly talking about the morning routineSleep Fairly consistent sleep timeMotivated by performance trackingJC: What resources (books, philosophies, apps, sensory toys) do you find most helpful for productivity and habit formation?Notion: keeping score templateNot necessarily shareableGoal settingGrocery shopping templatePhilosophies: Heidiger - honor your word: Accountability buddyIncreases outputPerformance is derived from the integrityHis word drives his delivery. Doesn’t want to break his wordJN: Where can people connect with you or find your work?https://www.linkedin.com/in/andrew-simpson-aether/Gumroad profileJC: Do you have any final words or asks for our audience?Add me on LinkedIn

Welcome to episode #21 - Joining us today is the incredible Alex Wait! With ADHD as a part of his journey, he's dedicated himself to making a difference in the world through social justice work. Through his company, Epics Productions, Alex helps people share their powerful stories to create change. As the host of The Epics Podcast, he amplifies the voices of marginalized communities, ensuring everyone's story is heard. Empowering and humanizing individuals who are often overlooked, let's give a warm welcome to Alex! Hey Alex May the 4th be with you!QuestionsJN: Can 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?Not diagnosed until 20 (relatively late in life)Went to college but not knowing what to doSpanishWith difficulty came disengagement with contentSyllabus Math?Wasn’t doing great in schoolThe turning point was when he missed the exam entirelyRealised it was a form of hyper fixationFeeling terrible shameAny advice for people in a similar situation to overcome the shame to get help?Took a lot of workBuilding up a stronger opinion of oneselfHis wife is a great ally. They help each other outThey hold each other accountableEveryone has to try a few things and see what tactics /strategy works for themAccept that it might take some trial and errorAccept that no tool is going to be the silver bulletAccept that it won’t work foreverParents offered to pay for therapyTherapist diagnosed with ADHDHelped connect a lot of dotsGave a more sensible lens to understand Created space for successLean into the positive sides of ADHDJC: What "work" projects are you concentrating on? Business:Podcast Epic Podcasts (weekly on Fridays)Social justice focus: bring on diverse guests to encourage shared dialogueUniquely placed because people accept podcasts can still be long formEpic Productions: Helping not-for-profits/causes to produce podcastsRestaurant work (selling margheritas) to pay the bills:Fast-paced?JN: How about the rest of the time? What do you enjoy doing in your off time?Listening to podcasts while bikingLoves Colorado, conducive to outdoor activitiesHanging with kidsThrowing rocks into the waterBuilding LegoStar Wars setsJC: What does your morning routine look like and how has it evolved over time?Challenges:Tricky with restaurants over the weekend/TV - late nightsDesire to spend more time with kids means not much freedom in the morningWhat worksDon’t buy a second car: take kids to school on an e-bike - builds exercise into the morningPrefer biking over runningGet on the floor with kids: wrestle with them, go to the playgroundPlay with dogCOMMERCIAL BREAKJN: What do you do to optimize productivity during your working hours?AccountabilityExperiment with different options (Won’t work forever)Using AIChatGPTWriting intros/outros for podcastsUsing lists and spreadsheetsFor everythingOn Google SheetsHaving status barsBecause decentralized, anyone can see it baked into accountabilityMotion: time-blocking softwareToDoistJC: What is one habit you'd like to remove from your life (either a bad habit or one that takes up too much time)?Writing bedtime stories for kids using ChatGPT with moral messages (“Don’t throw rocks at your brother”)Star Wars content creation wormholeTool creep - spending too much time setting up new apps/setting up new listsJN: How do you switch off at night?Wearing blue light glasses at night (trying it out)Not consistentUses some medicationListen to an audiobook (good segue into the next)Mainly fiction, things that are familiarHarry PotterLOTRJC: Listening to Audiobooks going to sleep: What resources (books, philosophies, apps, sensory toys) do you find most helpful for productivity and habit formation?Shelf help: books on habit formationPodcasts work better - auditory information consumptionSports-related (escape)Armchair expertJN: Where can people connect with you or find your work?@epicspod epicspodcast.comJC: Do you have any final words or asks for our audience?Do your best to have grace for yourselfYou’re not going to be great at it initially but you’ll get betterTrust is something you have to practiceWe don’t trust ourselvesFind communityE.g. Facebook groups for Dads with ADHD/Adult Men with ADHDFollow neuro-distinct influencers

Welcome to episode #20 We’re thrilled to be joined by Avigail Gimpel today.Avigail is the author of HyperHealing, The Empowered Parent’s Complete Guide to Raising a Healthy Child with ADHD Symptoms (a #1 best seller on Amazon), and HyperHealing, Show Me the Science!  She earned her graduate degree at Touro College graduate school for Special Education. She married Daniel Gimpel in 1998 while teaching in an inclusion classroom. She developed a successful intervention program for her students struggling with ADHD symptoms. She and Daniel emigrated to Israel soon after their marriage.  Avigail earned advanced degrees in teaching children with Dyslexia and cognitive education for children with ADHD symptoms. She built a teacher’s training program which she teaches at Hertzog College. She lectures in schools and to parent groups across Israel. In private practice, she educates parents to become ADHD coaches to their children.QuestionsExperience with neurodiversitySpecial education teacher which exposed her to neurodiverse childrenHad 6 kids all with ADHDSignificant research into the causes of and solutions for ADHD What "work" projects are you concentrating on?Author of two books for parents of children with ADHD/adults with ADHDCoaches parents and groups to help them with ADHD-related challengesHow about the rest of the time? What do you enjoy doing in your off time?Scuba diving/rappelling with her kidsWalking/CrossFit/running/weightsLearningWhat does your morning routine look like and how has it evolved over time?Morning walk + exerciseWhat do you do to optimize productivity during your working hours?mantras/self-talkExercise - intense exercise gives her 2-3 hours of productivityCOMMERCIAL BREAKHow do you switch off at night?No screensTime with familyWhat resources (books, philosophies, apps, sensory toys) do you find most helpful for productivity and habit formation?Mad in America - Robert WhitakerFunctional medicineDr. John Radey - exerciseWhy we sleep - Matthew WalkerReset Your Child’s BrainWhere can people connect with you or find your work?Website: https://www.hyperhealing.org/Do you have any final words or asks for our audience?Don’t beat yourself up. Accept yourself and have hope that things can get better.

Welcome to the Focus and Chill podcast, a show dedicated to discussing productivity tactics for Neurodiverse individuals. Join us as we interview guests with lived experience of neurodiversity and solid productivity skills. We're your hosts, Jeremy and Joey.Joey is a creative coach who helps ambitious projects come to life through the power of habits and focus. Jeremy is a Neurodiverse software developer and startup founder, creating habits and focus software for people with ADHD.This podcast is sponsored by Focus Bear, a habit and productivity app that makes healthy habits and deep work effortless. Say goodbye to distractions and hello to focused productivity. The app guides you through your habits, blocks unrelated websites and apps, and even reminds you to take breaks. Check out the app at focusbear.io.In this episode (Episode 19), we discuss our personal habit journeys and the challenges we've faced. We explore ways to overcome disruptions to our routines. Joey shares his experience with AI technologies and disruptions to his sleep. Jeremy talks about his recent trip and how it affected his schedule. Join us as we navigate these challenges and find solutions.If you're a creative individual looking to bring your ideas to life, Joey can help. His project aims to help imaginative people like you turn their creative dreams into achievable daily habits. 

Welcome to episode #18 We’re thrilled to be joined by Michelle Markman today. Michelle Markman is a neurodivergent life coach in Orange County California. She is a late-diagnosed autistic adult and has faced and overcome many life struggles and dark nights of the soul. She is also a solo world traveler and adventure seeker; has taught herself to drive a manual transmission car, ride motorcycles, solo camp and hike, rock climb and conquer several high ropes courses. She has led Outdoor Trips with her University and a group she founded Outdoor Mamas; a group focused on getting moms and kids outdoors. She studied abroad in Europe and traveled to Africa solo to climb Kilimanjaro the world’s tallest freestanding mountain. Welcome to the show Michelle!QuestionsJN: How does your neurodiversity impact your productivity both positively and negatively?Diagnosed at 27 yoBrother diagnosed with autism + ADHDDidn’t think she was neurodivergentThe social definition of disability: disability only contextualWorking from homeAbility to take frequent breaksSetup your environment for successJC: What "work" projects are you concentrating on?Mentioning WFH being a game changer, Relationship coach for late-diagnosed neurodivergent individualsWriting a bookCombination of her story and experiences and how she uses those to help others with relationships and communicationPreparing structureJN: How about the rest of the time? What do you enjoy doing in your off time?New toddler mumHikingAdventuresKilimanjaroSurrender to the climbJC: What does your morning routine look like and how has it evolved over time?Toddler has made it more challenging but still prioritizesBefore toddler - early 5 am start with yoga, journalingReally heartwarming to hear how having a toddler has changed her lifeGratitude JournalExerciseCyclingYogaHot chocolate (not coffee)JN: What do you do to optimize productivity during your working hours?Setting up environment for successSchedule everythingBreaksLunchExerciseWritten task listManaging hyperfocusBreaks but sometimes if you’re in the flow it’s hard to breakJC: How do you switch off at night?Structure and routinesStrict bedtime routineWatch show as familyBath/showerCamomile/lavender teaBlackout curtains + sleep maskHaving some alone timeNeeds 9 hoursMorning routine sets the tone for the day, Evening routine sets the tone for the next dayCan talk about insidious sleep deprivation awareness (the more deprived you are, the less likely you are to know you are)JN: What resources (books, philosophies, apps, sensory toys) do you find most helpful for productivity and habit formation?Books:NeurotribesUnmasking AutismMartin Seligman/Flow authorAppsTodoistAlarmTrelloCommon romantic relationship themes for clients? E.g. “Be yourself, everyone else is taken” (assuming romantic relationship coach)Don’t maskHave hobbies outside the relationshipJC: Where can people connect with you or find your work?michellemarkman.comNeurodivergent Relationship/Social Support ForumJC: Do you have any final words or asks for our audience?It gets betterEmbrace your strengths

Welcome to episode #17. We’re thrilled to be joined by Kori Tomelden today. Kori is a late-diagnosed ADHD and autistic mom raising a neurodiverse family. She uses her internet presence to share her neurodivergent life in a neurotypical world.JN: How does your neurodiversity impact your productivity both positively and negatively?2019 looking for strategies to support autistic daughter (ASD L3) who was becoming adultAlready doing many of the strategies to support herselfEntire life been told too sensitive/emotional - “highly sensitive person”?Is HSP actually codeword for ASD/ADHD?Diagnosis process:Rabbithole of self diagnostic testsADHD inattentive/ADD showed upProfessional diagnosis offputting: financial/waitlistsPursued evaluation in case medication was requiredUnexpected additional diagnosis of ASD L1Diagnosis in 2020Medication for depression and open to medicationWhat would life have been like if diagnosis earlierHelp with sensory overloadSocial skillsJC: What "work" projects are you concentrating on?Communications Specialist (social media) part time jobEntrepreneur/coach ( https://koriathome.com/ )Helping parentsSince 2017JN: How about the rest of the time? What do you enjoy doing in your off time?Work life balance: hard cut off time (stop using laptop and phone)Watch:DocumentariesJeopardyGardeningCrochetCats x 3JC: What does your morning routine look like and how has it evolved over time?CoffeePrepare launch for daughtersDrop daughters to schoolLaundryCatsMedicationEase into workdayPhone on Do not Disturb from 8am to 4pmEmails - check for urgent responsesCheck google calendarCheck Asana - project management listStart workingJN: What do you do to optimise productivity during your working hours?Challenges:RSDCatastrophisingContingency plans for contingency plansStrategies that don’t workTime boxingExcess planningStrategies that workMondays = CEO dayPlanning week aheadChecking calendarEducational and development timeAudible + note takingPomodoro techniqueBlock schedulingTriggers to break out of hyper focusPlaylistFocus Music for boring tasksOperaTime tracking: TogglThemed daysJC: What is one habit you'd like to remove from your life (either a bad habit or one that takes up too much time)?GamesFacebook on phoneOnline shoppingJN: How do you switch off at night?Hard stopJC: What resources (books, philosophies, apps, sensory toys) do you find most helpful for productivity and habit formation?AppsTogglAsanaGoogle Drive + Google CalendarCanvaJN: Where can people connect with you or find your work?Instagram: https://instagram.com/nostalgicneurodivergent  JC: Do you have any final words or asks for our audience?Be gentle with yourself, be forgiving, you’re only human.

Simon is a husband and father of two based in Queensland's Sunshine Coast. Simon is also the Founder of Mindful Men, a therapy practice that is dedicated to supporting men with mental illness and disability. Simon’s passion for mental health comes from living with Obsessive Compulsive Disorder (OCD), Depression, Anxiety, and Burnout throughout the last 30 years. 2022 marks 10 years since Simon finally opened up and got help for mental illness, and he shares his story to inspire other men to share theirs.JN: How does your neurodiversity impact your productivity both positively and negatively?Seeking help with mental health is the hardest part, “Real men are tough”Have got help from psychologists, psychiatrists, etc.Prescribed medication but found that mindfulnessOCD:From 8 years oldObsessive thoughts that must be extinguished by action1hr per day of actionsBehaviours/performances:HummingChecking locksGet things to “Just Right”Exposure-response therapy2. JC: What "work" projects are you concentrating on?Social science degreeFifteen years in public serviceMasters of Social WorkAccredited mental health social workerMindful MenStarted as a social media platformPrivate mental health practice: ACT (acceptance commitment therapy)Value Elicitation - what would your values have you do?Podcast3. JN: How about the rest of the time? What do you enjoy doing in your off time?Two kids (6 y.o. and 3 y.o.)4. JC: What does your morning routine look like and how has it evolved over time?Have to be careful about routine with OCDFreeform:Morning Run a few times per week5. JN: What do you do to optimize productivity during your working hours?OCD leads to strong drive around perfection - have to be carefulWabi sabi - beauty in imperfectionIn business, go with the flow6. JC: What is one habit you'd like to remove from your life (either a bad habit or one that takes up too much time)?7. JN: How do you switch off at night?Reduce tech usageLeave it in the kitchenSelf talk “I’m tired”Reading books 8. JC: What resources (books, philosophies, apps, sensory toys) do you find most helpful for productivity and habit formation?“Sand Talks” “Chasing Excellence”Mindset1% better9. JN: Where can people connect with you or find your work?mindful-men.com.au10. JC: Do you have any final words or asks for our audience?It’s ok to not be ok - find someone you feel safe to talk to