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

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

Amanda Horswill is a digital editor, content and SEO strategist with more than twenty years of experience across a variety of roles in the publishing sector. She also happens to have ADHD, an adult diagnosis that’s changed her life for the better.JN: How does your neurodiversity impact your productivity both positively and negatively?Positive:Divergent/creative thinkingOctopus thinking:Courier Mail - Des Houton = Spaghetti Head - tentacles going everywhereInteresting similes/metaphorsAnticipating problemsHyper-focus:Early career pre-family: long hours, super intense work hitting deadlinesPost dogs + mortgage + family: too much hyper-focus led to burnout - Hyperfocus and ADHD seem like an interesting combo.Negative:Different ways of thinking leave people disorientedThree steps ahead - forget that other people don’t have the same contextIdentity issues with late diagnosisJC: What "work" projects are you concentrating on?Solve issues that come up for writers preventing them from getting articles out there on Canstar’s WordPress siteStreamlining CMSJN: How about the rest of the time? What do you enjoy doing in your off time?Neurodiverse family:Son (11yo) has ASD L2 + ADHDNot stereotypical: caring, artistic but has communication challengesSpecial interestsDaughter (late diagnosis - whole family diagnosed at time of son)De-escalation activitiesCookingGardenPlaying gamesJC: What does your morning routine look like and how has it evolved over time?Extra sleepCoordinated effort organizing the kids with partnerMorning routine used as calming / grounding routineStart work 8 - 8:30, at home 3 days per week, from home 2 days per weekCommute time used to transition between environmentsMore difficult WFH (don’t have that transition time)Remedy: block out time to center (time otherwise spent commuting and transitioning)JN: What do you do to optimize productivity during your working hours?Compartmentalizing especially when the environment is messy/other people aroundBe ok with the kitchen looking like a trash canChanneling hyperfocusPrepare space (mental and physical)Attention propsSensory toysThe right level of hard difficulty/stimulationUnderstimulated:Sensory toyTea/ChocolateLoud musicMake the work interesting - find the right job/figure out how to make it relevantFolding washingWatch movies/listen to musicTry and do it really fast - beat the PBOverstimulatedCalm downReduce stimuli by working in the walk-in wardrobe where it’s silent Noise-reducing headphones: LoopSoft jumperWrite a big list of everything that is Be ok with not knowing the answerFind the right colleagues who understand ways of thinkingMedication TherapyJC: What is one habit you'd like to remove from your life (either a bad habit or one that takes up too much time)?Procrastabusy: too much time setting up the environment for productivityFollowing up phone calls with tradespeopleTactic: husband keeps texting until it gets doneEating chocolateTalking so muchJN: How do you switch off at night?Sleep has been a challenge especially pre-diagnosisStrict shutoff time for work -> transition to family timeChores/HomeworkRoutine for sonTake him up to roomAnswer World’s most challenging questions: “Does God exist? Does the universe have an edge?”Relational time:Dinner togetherConversation with familyBedtime: 10-10:30JC: What resources (books, philosophies, apps, sensory toys) do you find most helpful for productivity and habit formation?The Highlander (only the first one)Google Calendar/apple calendarTransition to TrelloPodcastsEspecially meditationEven more especially sleep meditationAlain De BottonConsolations of PhilosophyAdam GrantWork-Life (accessible Org Psych)TherapyIs it worth asking about the type of therapy? For listeners that have never done therapy before? Might be a bit too personalSensory toysTextured mats (balances the rest of the body because hands get all of the stimulation)JN: Where can people connect with you or find your work?Canstar.com.au“Letter to my 10-year self” bookLinkedIn: JC: Do you have any final words or asks for our audience?Be kind to yourselfHow does your neurodiversity impact your productivity both positively and negatively?So many ways, both negative and positive. Positive: My brain tends to go down untrodden paths and find issues or remedies that perhaps other people wouldn’t arrive at straight away. That’s very handy in publishing, as there are always technical challenges crop up, or different ways to present information to readers that make it easier to understand. Like a particular type of diagram, or a simile. Also, hyperfocus is excellent for writing news and content. Intense focus over a short amount of time on one subject. There are a lot of people I would characterize as having ADHD traits in journalism. It’s made for it.Negative: My brain can get very tired and I can be exhausted easily if I don’t look after myself properly. And also I can be very annoying sometimes, with all the ideas and thoughts, and low impulse control. But I am working on it. What "work" projects are you concentrating on?At Canstar, we write about personal finance, such as home loans, credit cards, personal loans, and investing. We have so much content. As well as editing and writing about it, one of my major projects at the moment is to streamline our production process and improve our content management system. How about the rest of the time? What do you enjoy doing in your off time?Time off? HA. I am the mother of two neurodiverse children and my husband and I tend to just relax on the back patio when we have time off! But I like to do calming things, such as gardening, learning new arts and crafts skills, and writing. What does your morning routine look like and how has it evolved over time?My morning routine usually involves hitting snooze as much as I can, and then going downstairs to help get my son off to school. I am at my desk around 8.30 am when working from home, or I go into the city twice a week to work. Transitions are hard for me, it takes a while for my head to catch up with my body. So I always take a few minutes to centre myself. This could be getting a cup of tea, or just sitting in place and taking a few deep breaths. Taking the train to work is great for that. What do you do to optimise productivity during your working ...

JN: Welcome to the Focus and Chill podcast where we discuss productivity tactics that work for neurodiverse individuals. JC: Every episode we interview guests with lived experience of neurodiversity who also 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, and I coach creatives to get moving on their most ambitious projects through the power of solid habits and strong focus. I’m also a perpetual student of psychology and perpetually on a quest to a one-armed chin upJN: 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.Welcome to Episode #14 of the Focus and Chill Podcast. In this episode, we've decided to interview each other about information management, exercise, and something we've learned recently.Topics:Information managementZettelkastenAnki (spaced repetition)Learning quotes/poetry?Cloze card typeEssay on Anki http://augmentingcognition.com/ltm.htmlSimulated Live WebinarsDon’t do it, please

Welcome to Episode #13 of the Focus and Chill podcast. We’re lucky to have Anetta Pizag as our guest today. Anetta is a workplace strategist, work style coach, and author. She helps create human-centric workplaces that make it easier to tackle the challenges of work while maintaining a healthy body and mind. She’s the author of two books: ‘Create a Thriving Workspace’, a guide for designing spaces where work communities and businesses flourish, and ‘35 Smart Choices’ which offers practical advice on how you can play to your strengths, find your flow, and improve the quality of your work and your life.JC: What projects are you concentrating on during your focused hours?Recently published the book 35 Smart ChoicesCurrently researching workplace trendsWhere can provide valueWorking in consultingCustomer-facing role in the afternoon (constant attention switching)JN: How about the rest of the time? What do you enjoy doing in your off time?Hiking/nature walksGardens nearbyJC: What does your morning routine look like and how has it evolved over time?OrganicChildhood discipline imposed on her Creating conditions rather than relying on disciplineMorning activities depend on what she needs:JournalingWalkingWritingEmphasis on managing emotions and headspaceAvoid Social mediaNewsIncomingMobile phone ringer offConfrontational conversationsDeep workJN: What do you do to optimize productivity during your working hours?Get clear on what productivity means: performance a better wordListening + empathy + creativity importantNeed to feel comfortable and relaxed for creativityCapture inspiration:Shower - waterproof notebook. No talking for 30 minutesWhile cooking - notebookWalkingPlaying to chronotype9:00 am to 1:00 pm and then 5:00 - 7:00 pmManage environment:External view:Expansive view: see the sky + trees for creativityCave view (basement) can sometimes help with focused workHandling noise: certain activities are ok when noisyTemperature:Cold is good for analytical workWarm is good for relationship buildingBe intentional with breaks:Avoid dopamine-stimulating activities (news/videos/emails) during breaksInstead: make tea, go for walk, listen to musicSwitching workspacesWorking in different roomsGardenBeachBatching tasks: easier to get into flow if don’t switch contextEmails ResearchBack-to-back meetingsJC: How do you switch off at night?Spending time in natureClean eatingIntegrators vs Segmentors:Integrators who surf through the day and don’t mind blendingSegmentors: separate workspaces, clear time delineationsReference: https://hbr.org/2020/07/building-work-life-boundaries-inthe-wfh-eraEmpty the battery, be tired, and bothPhysicallyWalks + pilatesmentallyJN: What habits do you want to remove from your life? Not asking for personal time - trying to soldier onTask switchingOpening emails during focused hours or when not ready to deal with themProcrastination, and multitasking rooted in self-doubt and imposter syndromeCoachingReadingPodcastsJC: What resources (books, philosophies, apps) do you find most helpful for productivity and habit formation?Prefers long-form content (not TikTok/YouTube short videos):Huberman Lab podcastStolen Focus by Yohann Harii Place Advantage by Sally Augustin + Research Design Connections newsletterApps:Print Friendly PDF - removes ads etc.JC: Where can people connect with you or find your work?Pizag.com.auLinkedInJC: Do you have any final words or asks for our audience?No single solution works for everyone. Experiment with how you work.Our needs differ – apart from the need for oxygen

Welcome to Episode #12 of the Focus and Chill podcast. We’re lucky to have Sandy Xu as our guest today. Sandy is passionate about the transition to net zero carbon emissions. She is a renewable energy analyst, convenor of the Sustainability Book club, and obsessed with finding low-carbon running shoes. She’s also Jeremy’s wife.JN: What projects are you concentrating on during your focused hours?Modelling in Python, not clayForecasting prices of electricity to make sure that Studying Masters of Data ScienceEV battery longevityHow about the rest of the time? What do you enjoy doing in your off time?Sustainability book club (quarterly):Books:“Together we can”“The big switch”“Dark Emu”What does your morning routine look like and how has it evolved over time?Muse: meditation headsetIs it neurofeedback?Journaling:Free writingStructured:What am I grateful What am I excited aboutAnkiData science flashcards, e.g. what is cross entropy?Habit StackingMeditation / Journaling / HIIT (5 mins) / Anki (5 mins) / DataCamp (10 mins)JC: What do you do to optimize productivity during your working hours?Energy management > time managementPeak performance in the morning: tackle difficult coding tasks first thingEnergy slump after lunchNaps helpAnother peak in the early evening: studyTime blocking: book meetings with herself so that other people can’t interrupt her during deep work Body doublingDistraction blocking using Focus BearPomodoro techniqueChanging locations (go to the library)JN: How do you switch off at night?Reading booksEvening journalingHow the day wentPlan for the next dayHow do you stop studying from eating into switch off time?Prioritize setting tomorrow’s tasksShutting down computers/devicesHot shower/foot spa in the eveningJC: What habits do you want to remove from your life? Inconsistent morning routineOvercoming fear of startingExcuses to not do things in the morning / kick them to the eveningTo don’t list:FacebookWeChatYouTubeJN: What resources (books, philosophies, apps) do you find most helpful for productivity and habit formation?Books:Atomic habits, ClearHabit StackingTiny Habits, FoggWhen, PinkCollection of Chinese aphorismsApps:Forest: can’t use the phone while focusing though doesn’t work on the computer that wellFocus BearJC: Where can people connect with you or find your work?Meetup page for Sustainability Book clubLinkedInJC: Do you have any final words or asks for our audience?1. A long journey starts with a single step

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