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

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

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?