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

Welcome to episode #46 We’re thrilled to be joined by Eric Tivers today. 

Eric Tivers is a trained Licensed Clinical Social Worker turned coach and is the Founder and CEO of ADHD reWired. Since 2014, Eric has produced over 500 episodes of his Podcast, ADHD reWired. He's a leader in providing online group coaching and community-based growth programs for adults with ADHD.  His coaching and accountability groups were recognized at the 2019 International Conference on ADHD as an innovative program of the year. Eric also runs a virtual coworking community for adults with ADHD called Adult Study Hall. You can learn more about ADHD reWired at www.adhdrewired.com

Welcome to the show Eric!

Questions

1. 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?
   1. Got diagnosed in college: struggled with study (divergent thinking during reading made it difficult to absorb content)
   2. Saw psychiatrist after two semesters of struggling: off the charts inattentive ADHD
   3. Prescribed Adderal and it made a huge difference: doubled his GPA
   4. Perfectionism reared its head, especially during grad school
   5. Observations about ADHD over the last 20 years:
      1. It was stigmatized in the past (e.g. not safe to disclose at work)
      2. Language: used to be person-first language (person with ADHD) - now it’s “ADHDers” or “I have ADHD”
      3. Superpowers? Important to work on challenges as well as lean into strengths
2. What "work" projects are you concentrating on?
   1. Intensive accountability groups (12 people support each other)
      1. Structured content + peer-to-peer support
      2. Long term planning
      3. Self compassion
      4. Focus on resilience instead of consistency
         1. Consistency is a lagging indicator
3. How about the rest of the time? What do you enjoy doing in your off time?
   1. Used to be a mountain biker
   2. Pickleball - ADHD friendly because you can just show up
   3. Music
4. What does your morning routine look like and how has it evolved over time?
   1. Depends on whether have son or not
   2. 6.30 am wake up (every day because oth)
   3. High protein breakfast (same each day)
   4. Workout most mornings (exercise for the brain)
   5. Shower
   6. Similar lunch each day (make it the night before)
5. What do you do to optimize productivity during your working hours?
   1. Saying No to a lot of projects: “The less I do, the more productive I am”
   2. Identifying peak hours for productivity
   3. Leadership
6. COMMERCIAL BREAK
7. What is one habit you'd like to remove from your life (either a bad habit or one that takes up too much time)?
   1. Working non-stop - helped by having a son and knowing about the power of breaks
8. How do you switch off at night?
   1. Don’t start any creative project after 5 pm/6 pm (will ignore cues of hunger/bathroom)
   2. Make lunch before making dinner (hunger is a motivator to do it fast)
   3. Get son ready for bed
   4. Go for a motorbike ride
9. What resources (books, philosophies, apps, sensory toys) do you find most helpful for productivity and habit formation?
   1. Community (adult study hall)
   2. Podcast (ADHD ReWired)
   3. YouTube: Justine McCabe (lots of due diligence to make sure it’s evidence-based)
   4. Audiobooks
10. Where can people connect with you or find your work?
    1. adhdrewired.com
11. Do you have any final words or asks for our audience?
    1. Be kind to yourself

Joey’s creativity course

Welcome to episode #45 We’re thrilled to be joined by Richard Wray today. 

A genuine pioneer in new media, Richard has over 25 years of experience in sales, market analysis, project management, and customer relations. He helps organizations and individuals achieve success in multiple areas. His passion is exploring the intersection of innovation and intelligence, and how artificial intelligence can transform businesses and lives

Welcome to the show Richard!

Questions

1. JN: 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?
   1. ADHD leads to unpredictability: at times killing it - amazing creativity - at other times struggling with basic skills
   2. Career has facilitated novelty - jumped into the deep end with a lot of jobs
      1. E.g. interactive TV football project for Sky TV - but didn’t know much about football. Learned quickly!
   3. Creating artificial pressure
      1. Pomodoro technique
      2. External accountability - tell other people about the goal especially people who might give negative feedback
      3. Get dogs to motivate you to get outside
2. JC: What "work" projects are you concentrating on?
   1. Producing AI/entrepreneurship podcasts
3. JN: How about the rest of the time? What do you enjoy doing in your off time?
   1. Running (but not ultras)
   2. Dogs
   3. Movies
4. JC: What does your morning routine look like and how has it evolved over time?
   1. Prepare for interviews with US guests at 7 am
      1. Breakfast
      2. Meds
      3. Grooming
      4. Write script
   2. Days when don’t have interviews
      1. A bit different each day 
      2. Morning routine: only do things that must be done in the morning (e.g. shave)
      3. Exercise
5. JN: What do you do to optimize productivity during your working hours?
   1. Using AI:
      1. Pixel Rich: AI version of Richard. E.g. episode “Chat GPT for work-life balance”
         1. Ask ChatGPT for a schedule for your week
   2. Pomodoro technique
   3. Write a to-do list for that day (only what is achievable in one day) and make it visible
   4. Markerboard next to coffee machine: wife can put chores on that list
   5. Time blocking
6. COMMERCIAL BREAK
7. 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)?
   1. Alcohol (work-related socialising + pain from injuries)
8. JN: How do you switch off at night?
   1. Be with people - have fun
   2. White noise/pink noise drown out external noises
9. JC: What resources (books, philosophies, apps, sensory toys) do you find most helpful for productivity and habit formation?
   1. Sleep headbands with speakers for white noise
   2. Sensory toys (but don’t annoy other people)
   3. Coaching
   4. Join local support groups
10. JN: Where can people connect with you or find your work?
    1. https://aiadvantage.show/
    2. https://evolvepreneur.app/
11. JC: Do you have any final words or asks for our audience?
    1. Be prepared for mourning “What if I’d been diagnosed earlier?”

Joey’s creativity course

Welcome to episode #44 We’re thrilled to be joined by Lauren Petrullo today!

Lauren is a former Disney Innovation Catalyst, now turned social commerce specialist, and multi-founder. She is a 33 year-old, self-made CEO who specializes in marketing, eCommerce and loves to disrupt. She has found new ways to blaze the trail in remote workplaces, as well as being the proud founder of the most INCLUSIVE beauty brand online. All while promoting clean drinking water initiatives overseas! From speaking fluent Italian, learning 3 Asian languages simultaneously, and just finished her first improv class, she's all over the map...in a great way. 

Welcome to the show Lauren!

Questions

1. 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?
   1. Diagnosed at 9 years of age along with younger brother
      1. Would finish schoolwork very quickly and then want to 
      2. The school highly recommended Ritalin/Adderal
      3. Medication had some negative side effects - mood, and reaction time in sports - so 
      4. Her parents helped her develop other behavioral coping mechanisms 
         1. Don’t sit up the front where distraction is obvious
         2. Don’t stand up as much
   2. Always had lots of energy - other people find it hard to keep up
   3. High school/college was a bit better
      1. Skipped year level
      2. More challenges from both sports and academics
      3. Other students wanted access to ADHD meds to help with study
2. What "work" projects are you concentrating on?
   1. Owns multiple businesses
      1. Digital marketing agency: Mongoose Media (30 people)
      2. Asian Beauty Essentials (products from Japan, and Korea)
         1. Able to implement ideas from 
      3. Co-founder:
         1. Swimsuit brand
         2. Matcha
3. How about the rest of the time? What do you enjoy doing in your off time?
   1. Three languages: Japanese, Korean, Mandarin
      1. Talk to me in Korean - create an audio textbook
      2. In-person classes ($5/hr)
      3. Duolingo
      4. iTalki - tutors to help
   2. Sport
      1. Competitive dragon-boating
      2. Fencing
      3. Zumba
      4. Yoga
4. What does your morning routine look like and how has it evolved over time?
   1. Protein drink/matcha
   2. 15 minutes of Duolingo
   3. 15 minutes of Kpop dancing in the morning
5. What do you do to optimize productivity during your working hours?
   1. Claire/Irish control the calendar
      1. Says yes to too many things
   2. Culture building: gather.town - water check
      1. Change do not disturb settings
      2. Focus station in virtual office: Proceed 
   3. Delegate a lot
   4. Delegated email
   5. Slack
      1. Moved task comms to ClickUp
   6. Project management tool: ClickUp
      1. Use the time tracker feature
   7. Forest timer
6. COMMERCIAL BREAK
7. What is one habit you'd like to remove from your life (either a bad habit or one that takes up too much time)?
   1. Hitting play next on Netflix
8. How do you switch off at night?
   1. Put the phone in another room
   2. Wear earrings when working/take them off when not working
9. What resources (books, philosophies, apps, sensory toys) do you find most helpful for productivity and habit formation?
   1. Apps
      1. Forest
      2. ClickUp
   2. Books
      1. Libby: 3x playback for audiobooks
         1. Sci-Fi
         2. “Where the deer and antelope play”
         3. “Hundred million leads”
10. Where can people connect with you or find your work?
    1. LaurenEPetrullo on all socials
    2. MongooseMedia.US
11. Do you have any final words or asks for our audience?
    1. Share your hobbies with her
    2. Asian Beauty Essentials - coupon code: Focus and Chill. 

Joey’s creativity course

Welcome to episode #43 We’re thrilled to be joined by Andrew McDonald today!

Andrew goes by the moniker, The Neurodivergent Copywriter. He helps neurodivergent entrepreneurs to build successful marketing outreach campaigns that honor who they are, allowing them to reach their true potential. Andrew is neurodivergent himself. He understands how challenging typical marketing strategies can be for neurodivergent individuals. So, he offers guidance in avoiding high-stress, sleazy, hard-sale strategies. Instead, Andrew focuses on building strong customer and client communities around businesses run by neurodivergent individuals, ensuring these businesses thrive and remain sustainable.

Welcome to the show Andrew!

Questions

1. JN: 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?
   1. Always felt like he didn’t fit in
      1. But only identified in the last few years.
      2. Has had CPTSD for decades
      3. OCD has been a lifelong
      4. RSD
      5. Anxiety and depression
   2. Introverted
      1. Doesn’t mind being around people.
      2. But not his happy place
      3. Went against the common advice of building a business
         1. Until stumbling on a neurodivergent entrepreneur summit
            1. Able to find what was congruent with
               1. Skill set
               2. Personality
         2. Some things that didn’t work
            1. Fake it until you make it
            2. Cold prospecting
               1. E.g. not being a fan of cold emails
                  1. Because of rejection sensitivity - there’s a lot of rejection in cold emails.
                  2. Took a different route. Used the content / inbound marketing approach.
         3. Coping mechanisms
            1. Coping with stress
               1. Taking strategic breaks (a day or a couple of days)
               2. Meditation
               3. Awareness of mental state
               4. Self-compassion
            2. Got there through experimentation
2. JC: What "work" projects are you concentrating on?
   1. Works with ND entrepreneurs
      1. Because he had a tough journey himself with unhelpful neurotypical advice: “Reach 6 figures in 6 months working from home in your pajamas”
      2. Helps ND entrepreneurs build communities that know like and trust them - they’ll be better qualified, stick around for longer, and refer you
         1. Sustainable sales
         2. Gradual growth allows time to build up business systems
3. JN: How about the rest of the time? What do you enjoy doing in your off time?
   1. Sport
      1. Sports addict. Watching sports every day
         1. Rugby league: St Helens
            1. Broncos fan
         2. Basketball
         3. Soccer
         4. Boxing
      2. Enjoys sports but finds it tougher as we get older.
      3. But the rest of the family isn’t into it
   2. Movies
      1. Particularly old stuff
      2. Learning languages
         1. Spanish
         2. Speaks Italian and French
4. JC: What does your morning routine look like and how has it evolved over time?
   1. Wakes up around 10 am
   2. Espresso (coffee)
   3. Start work immediately (frees up the evening)
   4. Breakfast after 30 minutes
   5. Then back to work
5. JN: What do you do to optimize productivity during your working hours?
   1. Espressos (multiple)
   2. Strategic breaks
      1. Taking day(s) off.
      2. An hour lunch break.
         1. Owe them to people you’re working with - to give them your 100% battery.
   3. Meditation
6. COMMERCIAL BREAK
7. 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)?
   1. Alcohol was causing issues - close to alcoholism
   2. Now has been sober for five years
   3. Sinclair Method
      1. Take naltrexone an hour or two before you drink
         1. Blocks the reward pathways
         2. Breaks the vicious cycle of alcohol
         3. Becomes like drinking any other liquid
         4. End up drinking less over time
   4. Vicious cycle: drinking to feel better but then the effects of drinking lead to feeling worse
8. JN: How do you switch off at night?
   1. Listening to old radio comedies.
   2. Classical music
9. JC: What resources (books, philosophies, apps, sensory toys) do you find most helpful for productivity and habit formation?
   1. Bluetak = an awesome fidget toy
   2. “The subtle art of not giving a f*ck” by Mark Manson
      1. Pete Best (5th Beatle) vs Mustaine (Metallica / Megadeth)
10. JN: Where can people connect with you or find your work?
    1. andrewmcdonald.biz
    2. Free guide andrewmcdonald.biz/book
    3. Social media
       1. LinkedIn
          1. Uses moderately - otherwise becomes a trigger.
11. JC: Do you have any final words or asks for our audience?
    1. If you find the typical strategies you’ve been taught don’t work (and you’ve given them a good shot), the problem might not be you, it might be the strategies. 
    2. There are multiple ways to be successful. It’s important to enjoy the process.

Joey’s creativity course

Welcome to episode #42 Our guest today is Shane Thrapp. He is the founder of Creating Order From Chaos and an ADHD coach and business consultant. He works to empower people with ADHD to find their authentic selves and collaborates with companies on neurodivergent inclusivity and accommodations. He also works as the Operations Director at the nonprofit Men’s ADHD Support Group, as a driving force furthering their mission of supporting men with ADHD. Welcome to the show Shane!

Questions

1. Can you tell us about your experience with ADHD? When did you realize that you weren’t neurotypical? What challenges did you face? What is it like now?
   1. Felt different as a child
      1. Grew up on a farm but wasn’t into farming activities. 
      2. Loved to read
      3. Socializing hard
      4. Smarter than other kids
      5. Family very harsh
   2. Son got diagnosed with ADHD when Shane was 30
      1. Researched it a lot to support his son
      2. Saw a lot of puzzle pieces
   3. Difficulty getting diagnosed
      1. First psychiatrist said ADHD is not possible in adults
      2. Second psychiatrist diagnosed him with bipolar
      3. Third psychiatrist actually did an assessment but also noticed autistic trends
   4. AuDHD
      1. Dealing with lack of order hard, e.g. if someone touches his desk
      2. Learned body language by watching Oprah/online
      3. Learned to mask - took it too far
   5. 2018 burned out
      1. Developed fibromyalgia
      2. Couldn’t do corporate contracts anymore
2. What "work" projects are you concentrating on?
   1. Found it hard to keep a job
      1. Kept proposing process optimizations - bosses didn’t like it
   2. Discovered that contract project management was the perfect role for him
      1. 3-8 months long contracts
      2. Turning chaos into order (easy to do it for other people)
      3. Fitted in long breaks
   3. Turned self-improvement into a project
      1. Discovering values
      2. ADHD/Autism became a special interest
         1. Read all the things (neurobiology)
         2. RSS feeds for ADHD
   4. After burnout in 2018 started “Creating Order From Chaos”: ADHD coaching and business consulting
      1. ADHD coaching for people from 25 to 55
         1. Help them build rituals and routines
         2. Help them find values and accommodations
         3. Accountability
      2. Businesses: 
         1. help them figure out where processes are broken and what accommodations would help the team members
      3. Speaking
         1. Educate people on ADHD and autism
   5. Men’s ADHD support group
      1. Facebook group exploded after COVID
      2. 2022 formed non profit
      3. Weekly Calls - peer support
3. How about the rest of the time? What do you enjoy doing in your off time?
   1. Video games: RPGs
   2. Dungeons and Dragons
   3. World building - book series
   4. Board game
   5. Reading
   6. Play with kids
4. What does your morning routine look like and how has it evolved over time?
   1. Alarm app 
      1. have to unlock by solving Math problem
      2. Then scan barcode on mirror - take meds
      3. Meditation + journaling
   2. Alexa
      1. 9.30am check tasks + calendar
5. What do you do to optimize productivity during your working hours?
   1. Checking tasks + calendar morning and evening
   2. Scheduling in rest
   3. Dealing with too many tabs
6. COMMERCIAL BREAK
7. What is one habit you'd like to remove from your life (either a bad habit or one that takes up too much time)?
   1. Marijuana: not great for ADHD
8. How do you switch off at night?
   1. Brain dump - write thoughts out
   2. Alexa reminder:
      1. Check the calendar and tasks
9. What resources (books, philosophies, apps, sensory toys) do you find most helpful for productivity and habit formation?
   1. Support group - real people
   2. Therapy
   3. Mechanical multitasking: clean while listening to a podcast
   4. Figure out learning styles
10. Where can people connect with you or find your work?
    1. Creatingorderfromchaos.com
    2. https://www.mensadhdsupportgroup.org/
    3. Creatingorderfromchaos on socials
11. Do you have any final words or asks for our audience?
    1. Group coaching available

Joey’s creativity course

Welcome to episode #40 Our guest today is Dan Macqueen.

On June 21, 2014, Dan's reality was shattered by a devastating brain hemorrhage. With no map to guide him on the grueling path to recovery, Dan had to rely on his grit, perseverance, and resilience to relearn everything he once knew: how to walk, talk and even smile.

Dan has survived two emergency brain surgeries, weeks in a coma, and months in a rehab hospital. What he found out along the way might surprise you: there is nothing like a brain injury to refocus the mind! Driven by a positive mindset, Dan battled through excruciating rehab exercises to rebuild his life and return to a job he loved. 

Welcome to the show Dan!

Questions

1. Tell us about what happened in 2014
   1. Was in London studying
   2. Really bad headaches that kept getting worse
   3. Went to the hospital and they sent him away saying they thought it was vertigo
   4. A few days later, completely lost vision for several minutes
   5. Again they sent him away - asking him to get his eyes tested
   6. The optometrist stopped the test halfway and asked him to go straight to the hospital
   7. Emergency brain surgery - hemorrhage
   8. Months of rehab to re-learn walking and talking - incredibly painful
   9. Returned to work 2.5 days per week but then had a second brain injury
   10. Another round of grueling rehab - had to do it at home as funding didn’t allow in-hospital rehab
   11. Still has double vision but otherwise has been able to regain autonomy and movement
2. What "work" projects are you concentrating on?
   1. After rehab, worked at Hootsuite in implementation team (customer success) helping EMEA clients
   2. Now motivational speaker: 4 days per week
3. How about the rest of the time? What do you enjoy doing in your off time?
   1. Swim in pool
   2. Brunch 
4. What does your morning routine look like and how has it evolved over time?
   1. Get up early and work out 
   2. Cold shower
   3. Meditate for 20 minutes
   4. Breakfast
5. What do you do to optimize productivity during your working hours?
   1. Momentum
      1. Do the most difficult task first thing (timebox)
      2. Building blocks: half do things so it’s easier to pick it up again - 
   2. Fatigue management
      1. Sleep
      2. Fika - coffee break
      3. Meditate
   3. Timers and alarms
   4. Get mindset right: adversity is co
6. COMMERCIAL BREAK
7. How do you switch off at night?
   1. Clean kitchen
   2. Tea and magnesium
   3. In bed at 10 pm
   4. Lights out at 10.30 pm
   5. Sleep quality:
      1. Dark room
      2. Quiet
      3. Read fiction before sleeping 
8. What resources (books, philosophies, apps, sensory toys) do you find most helpful for productivity and habit formation?
   1. Fiction
      1. “In the blood”
      2. “Hitchhikers guide to the galaxy”
   2. “Get it done” by Joe Rogan to help clean kitchen
   3. “The war of art”
   4. Rich Rolls podcast
   5. Woop
   6. Neil Pettris: “You are awesome”
9. Where can people connect with you or find your work?
   1. macqueendan.com
   2. macqueendan on socials (Instagram)
10. Do you have any final words or asks for our audience?
    1. It’s not what happens to you, it’s how you respond to it that matters

Joey’s creativity course

Welcome to episode #39

Questions

1. Hyperbolic discounting
   1. The brain doesn’t pay attention to rewards
2. Avoiding motivation crowding out/”punished by rewards”
3. Low-information diet
   1. A tendency to temptation bundle
      1. Lots of consumption
   2. 3 months, holding off
      1. Benefits
         1. More mindfulness
            1. E.g. running
         2. Weening off the crutch
         3. Exploring perspectives of how to make the task more enjoyable
            1. Creativity - think about ways to tweak away from the initial design or to make it fun
            2. Captivate - intrinsic interest.
            3. Challenge - faster, better
            4. Compete
         4. Lots of ideas
      2. Challenges
         1. Missing high-quality long-form content
4. Regular self-reviews
   1. Joey
      1. Daily journaling:
         1. Event log
         2. Quantified self:
            1. Sleep
            2. Exercise
      2. End of week reflection:
         1. 3-4hrs
         2. Reflect on what happened during week
         3. Deliberate 
      3. Monthly review
         1. Analyse weekly reviews
         2. Find themes
      4. Quarterly review
         1. Similar
      5. Annual review
         1. Stitch photos together into a music video
      6. Monday Nostalgia
         1. Choose a random video to re-watch
      7. Password protect your journals so you can be candid
   2. Jez
      1. Accountability group
      2. Google slide
      3. Feeling rushed
         1. Squeezing out
            1. Planning
            2. Intentionality / changing course
      4. Wants to do more review
         1. Increase 10m => 13m

Joey’s creativity course

Welcome to episode #38 We’re thrilled to be joined by Jesse J Anderson today. JESSE J. ANDERSON is a writer, speaker, coach, ADHD advocate, and maker of things. Diagnosed at 36, Jesse writes about his insights and experiences living with ADHD in the weekly newsletter, Extra Focus, helping over sixty thousand readers navigate their own ADHD journeys or better understand their loved ones. He is known for his humorous, relatable, and insightful posts about ADHD under the handle @adhdjesse, and has been featured in publications including Today and Huff Post.. Welcome to the show Jesse!

Questions

1. 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?
   1. Always felt a bit different. Thought it was a family quirk
   2. Did well at tests but didn’t do homework
   3. Moved jobs a lot after high school: 30+ jobs
      1. Pizza delivery - 7 different jobs
   4. Best friend diagnosed with ADHD
      1. Symptoms started to resonate: hyperfocus, sensory issues
      2. Not much info at that point
      3. Hard to find a psychologist to diagnose
2. What "work" projects are you concentrating on?
   1. Day job: designer and frontend developer
      1. Loves the job (been there for 9 years)
   2. Writing hard to prioritize
      1. Had to say No to other projects (podcast and Polar Habits)
3. How about the rest of the time? What do you enjoy doing in your off time?
   1. Video games: dopamine factories (Fallout, Elder Scrolls, Starfield, etc.) - escape into another world
4. What does your morning routine look like and how has it evolved over time?
   1. Delayed sleep phase syndrome (75% of ADHD): used to stay up until 2 am
   2. Shower, Coffee and get into work
5. What do you do to optimize productivity during your working hours?
   1. Get inspiration:
      1. Watch movie trailers to get inspiration from a medium that isn’t his own
   2. 4 Cs of motivation (Dr William Dodson)
      1. Neurotypicals motivated by:
         1. Importance of task
         2. Rewards
         3. Consequences
      2. ADHDers interest based motivation:
         1. Captivate: things you’re interested in
         2. Create: Novelty
         3. Compete: optimization, the right level of difficulty
         4. Complete: deadlines, due dates, and urgency
6. COMMERCIAL BREAK
7. What is one habit you'd like to remove from your life (either a bad habit or one that takes up too much time)?
   1. Difficulty going to bed on time - part medical and part habit
8. How do you switch off at night?
   1. Thunder sounds/ASMR 
9. What resources (books, philosophies, apps, sensory toys) do you find most helpful for productivity and habit formation?
   1. Books:
      1. “Driven to distraction”
      2. Danny Donovan: “The Anti Planner”
   2. “How to ADHD” YouTube channel
   3. Apps: 
      1. Polar Habits
      2. Brain.fm
10. Where can people connect with you or find your work?
    1. Extrafocus.com - newsletter
    2. Extrafocusbook.com - book
    3. adhdjesse across social media
11. Do you have any final words or asks for our audience?
    1. Get the book: Extrafocusbook.com

Joey’s creativity course

Welcome to episode #37 We’re thrilled to be joined by Deborah Charnes today. Deborah is a certified yoga therapist and author of “From the Boxing Ring to the Ashram: Wisdom for Mind, Body and Spirit”. Before dedicating herself to writing and therapy she worked high-pressured jobs as a PR and marketing strategist for multi-nationals. Welcome to the show Deborah!

Questions

1. 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?
   1. From a young age realized she was different
   2. Self-diagnosis with ADHD
      1. Inattention and hyperactivity
      2. Falls asleep in movies in cinemas (dark lights)
      3. Driving alone can be a problem
      4. Deals with attention issues through yoga and breathwork
         1. Agni - digestive practices
2. What "work" projects are you concentrating on?
   1. Previously worked in corporate PR/marketing
   2. Then built her own consultancy representing businesses that have a positive impact
   3. Now yoga therapist (3 years of training)
      1. 1 on 1
      2. Retreats and workshops
      3. Author “From the boxing ring to the ashram”
3. How about the rest of the time? What do you enjoy doing in your off time?
   1. Traveling (just worked in Costa Rica for 5 weeks, have worked in India, Nicaragua)
4. What does your morning routine look like and how has it evolved over time?
   1. Wakes up at 4.30 am
   2. 1hr of yin and restorative yoga + Jappa
   3. Prana Yama in bed
   4. Lemon ginger tea (fresh ginger and lemon)
   5. 24 Sun salutations
   6. Breakfast
      1. Cacao and adaptogens
5. What do you do to optimize productivity during your working hours?
   1. Ten-minute breathing breaks for boosting energy and empathy
   2. Sabbath (digital disconnect once per week)
6. COMMERCIAL BREAK
7. What is one habit you'd like to remove from your life (either a bad habit or one that takes up too much time)?
   1. Carbs
8. How do you switch off at night?
   1. Meal timing (light dinner)
   2. Avoid bright lights (candles/salt lamps)
   3. Long bath (Epsom salts)
   4. Meditation
9. What resources (books, philosophies, apps, sensory toys) do you find most helpful for productivity and habit formation?
   1. “24/6” by Tiffany Shlain
   2. Malla beads for jappa 
10. Where can people connect with you or find your work?
    1. Facebook/Instagram/YouTube/LinkedIn: Deborah Charnes
    2. Facebook group: The Namaste Council
    3. Facebook group: The Write Council
11. Do you have any final words or asks for our audience?
    1. Everyone can improve their health and happiness

Joey’s creativity course

Welcome to episode #36 We’re thrilled to be joined by Stephen J Morris today. Stephen J Morris is the founder and CEO of Renowned Leadership, committed to empowering leaders to become exceptional and achieve their professional goals. With more than 20 years of experience including 16 years of military leadership in the United States Army in leadership roles, he has identified 5 fundamental pillars of leadership that are the foundation of all production episodes. In addition, the company offers a range of solutions; including 1 on 1 coaching, mentoring programs, and online courses designed to create high-performing and energized teams. Welcome to the show Stephen!

Questions

1. 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?
   1. 5th/6th-grade teachers started complaining about hyperactivity
   2. 8th grade teachers asked mum to put him on medication
   3. 8th grade biology teacher, Mrs Cunningham taught him tips and tricks to use his brain as a superpower
      1. Tactic: move to a different
   4. Formally diagnosed at age 24 in the army
2. What "work" projects are you concentrating on?
   1. Bringing esprit de corps to the corporate world
   2. Goal - everyone in the organization feels engaged. You don’t hate Monday, work is fulfilling, love your team
   3. 1 on 1 coaching
3. How about the rest of the time? What do you enjoy doing in your off time?
   1. Work is his passion (110hrs)
   2. Fishing 
   3. Exercise: gym, run
   4. Spartan races
   5. Goal: Boston Marathon
4. What does your morning routine look like and how has it evolved over time?
   1. Gratitude journal - frames mind for the day
   2. Exercise: Run/gym
   3. Meditation: 30 minutes
   4. Prayer time
   5. Breakfast
5. What do you do to optimize productivity during your working hours?
   1. Now can focus for longer periods
      1. Pomodoro technique
      2. Mind more disciplined now due to military training
   2. Breaks: play with the puppy or go fishing
   3. Use alarms to snap out of hyperfocus
6. COMMERCIAL BREAK
7. What is one habit you'd like to remove from your life (either a bad habit or one that takes up too much time)?
   1. Time blindness (e.g. video games) - combat with alarms
8. How do you switch off at night?
   1. Evening journal: defrag (get rid of all the junk files) for 10 minutes
9. What resources (books, philosophies, apps, sensory toys) do you find most helpful for productivity and habit formation?
   1. Books:
      1. Miracle Morning
      2. Atomic Habits
      3. Dr Carolyn Leaf - neuroplasticity researcher
   2. Sensory toy: spinning ring
   3. Philosophies: breaks (drink enough water)
10. Where can people connect with you or find your work?
    1. renownedleadership.com (book a call button)
11. Do you have any final words or asks for our audience?
    1. Be kind to yourself

Joey’s creativity course