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

What if healing didn’t come from discipline, masking or “doing better,” but from kindness?
 In this episode, Kyriakos Gold shares his story of unmasking after an autistic diagnosis and the life-changing shift from self-criticism to self-kindness. Instead of trying to live according to what research, experts or society prescribe, Kyriakos talks honestly about rebuilding life around what actually works for your brain.

About the Guest

Kyriakos Gold is the founder of Just Gold Agency and a passionate advocate for neurodivergent inclusion. Through storytelling, community impact initiatives and social entrepreneurship, he helps create workplaces and environments where autistic and otherwise neurodivergent people don’t need to mask to belong. Kyriakos is also a leader in Autistic Pride Day and has driven multiple projects empowering neurodivergent voices globally.

🔍 Episode Highlights (with accurate timestamps)

00:01:40 – Late diagnosis & a new autistic lens
 Kyriakos talks about getting an autism diagnosis in midlife and feeling like he’s “five years old in autistic years.” He explains how autism became the main lens he sees the world through, more stable than culture, nationality or environment.

00:08:31 – The unmasking process: freeing and traumatic
 When he began unmasking, it wasn’t a gentle shift but a feeling of falling off a cliff emotionally. He describes mentally revisiting old memories, reinterpreting past interactions, and how liberating honesty came with fights, broken relationships and a complete rebuild of his ecosystem.

00:12:30 – From guilt and shame to being unapologetically autistic
 Kyriakos shares how years of not knowing he was autistic led to constant self-criticism: every barrier felt like a personal failure. Moving toward being “unapologetically autistic” meant dropping shame and guilt without using autism as an excuse, and learning where he’d genuinely been unkind so he could repair it.

00:15:00 – Dyspraxia, “laziness” and redefining effort
 He describes growing up in Greece, being expected to work on farms and constantly being called lazy when his body simply wouldn’t cooperate. Later he realized this was likely dyspraxia: his brain was willing, but his body sometimes felt like it was stuck in a high gear, making basic movement feel impossibly heavy.

00:20:00 – “Mickey Mouse way”: what works for your brain, not experts
 Instead of obsessing over doing things the “proper” way, he builds what he calls the “Mickey Mouse way”: systems that actually work for him, even if they aren’t textbook-perfect. He’ll learn the official method later, then blend it with his own adaptations, always prioritising what his brain and body can realistically handle.

00:23:30 – Designing a sensory-safe, dopamine-friendly environment
 From AI-generated art on the walls to smells, light, fresh air and a clean bedroom, Kyriakos shows how his home is intentionally built to support his autistic and dyspraxic needs. When his room is ordered and the sensory input feels right, getting moving and functioning becomes significantly easier.

00:33:23 – Sleep, coffee and realising he’s rarely truly rested
 Kyriakos explains that while he can fall asleep fast, his brain often works all night, replaying work scenarios or arguments. Coffee helps him function, but too much stimulation worsens sleep, so he uses music, temperature and routine to try to coax his nervous system into deeper rest.

00:36:30 – Kindness as regulation: not everything has to happen today
 He talks about the “kindness” he mentioned earlier as the courage to slow down: taking breaks, extending his morning routine, and accepting that not every task must be done immediately. When he gives himself that space, his day moves slower, his sleep improves, and he’s less like a “cranky baby” running on empty.

00:41:30 – How to connect: LinkedIn, Just Gold & Autistic Pride Day
 To close, Kyriakos shares how people can reach out personally, work with Just Gold, or join / support the Autistic Pride Day campaign, including free resources and opportunities for organisations to get involved.

Connect with Kyriakos Gold:

LinkedIn: https://www.linkedin.com/in/kyriakosgold/

Website: https://justgold.net/

Connect with Jeremy:

LinkedIn: https://linkedin.com/in/nageljeremy

Email: [email protected]

Connect with Joey:

LinkedIn: https://www.linkedin.com/in/joeycorea/

Newsletter: https://thepluckyjester.com/newsletter/

More from Focus Bear:

Website: https://focusbear.io

LinkedIn: https://www.linkedin.com/company/focus-bear/

Youtube: https://www.youtube.com/@focusbearapp

Twitter: https://twitter.com/focusbear1

Instagram: https://www.instagram.com/focus_bear/

Facebook: https://www.facebook.com/focusbearapp/

Podcast: https://podcast.focusbear.io

Tiktok: https://www.tiktok.com/@focusbear

Ever wonder why building habits feels easy one week and impossible the next?

In this episode, Australia’s Chief Habits Officer Claire Jackson joins Jeremy and Joey to break down why willpower doesn’t work for neurodivergent brains or neurotypical brains—and how habits stick when they’re built around energy, compassion and real dopamine needs, not perfection.

Claire opens up about her ADHD journey, motherhood, energy management, and practical rituals that made her home and work life calmer and more meaningful. From morning non-negotiables to dopamine-positive environments and the three-task rule, this episode blends science, lived experience, and real-world habit design.

If you’ve ever tried to “just be more disciplined,” this conversation will feel like a breath of relief.

🔍 Episode Highlights

• [00:04:12] Why willpower doesn’t work for ADHD or neurotypical brains
Habits collapse when they rely on self-control alone. Claire explains how dopamine, executive function and emotional load determine whether habits stick.

• [00:09:00] Energy-based productivity instead of hustle or perfection
Learn how to plan your day based on your internal “battery” instead of guilt, deadlines or pressure.

• [00:14:30] Creating dopamine-positive environments
Bright colours, sensory cues and physical spaces that feed your need for stimulation before unhealthy impulses kick in.

• [00:27:37] The “three non-negotiables” habit rule
A practical method for reducing overwhelm: three tasks count, everything else is optional.

• [00:15:49] Rest as a productivity strategy — not a reward
Why protecting the nervous system matters more for progress than grinding harder.

• [00:12:55] Building identity-anchored habits
Real change sticks when habits reinforce: “I matter, and this action proves it.”

• [00:17:33] Compassion over perfection
Success isn’t “never missing a habit” — it’s knowing what to return to when life gets messy.

• [00:18:58] Designing a life that feels good for you
Claire shares how she now builds routines, parenting systems and work rhythms based on values, energy and lived experience.

Connect with Claire:
LinkedIn: https://www.linkedin.com/in/claire-jackson-5635592b
Website: https://thehabitlab.com.au/

Connect with Jeremy:
LinkedIn: https://linkedin.com/in/nageljeremy
Email: [email protected]

Connect with Joey:
LinkedIn: https://www.linkedin.com/in/joeycorea/
Newsletter: https://thepluckyjester.com/newsletter/

More from Focus Bear:
Website: https://focusbear.io
LinkedIn: https://www.linkedin.com/company/focus-bear/
Youtube: https://www.youtube.com/@focusbearapp
Twitter: https://twitter.com/focusbear1
Instagram: https://www.instagram.com/focus_bear/
Facebook: https://www.facebook.com/focusbearapp/
Podcast: https://podcast.focusbear.io
Tiktok: https://www.tiktok.com/@focusbear

Ever have difficulty deciding which task to do first?
Dive in as hosts Jeremy Nagel and Joey Corea unpack how to prioritise without overthinking. They explore practical frameworks like RICE, RICE, UICEs and FUICE experiment with ways to reduce uncertainty, debate urgency versus importance, and share how AI, accountability, and small experiments can help you focus on what actually matters.

Whether you’re managing a product roadmap or your personal backlog, this episode offers clear, usable tools for getting unstuck — minus the productivity fluff.

Key Ideas & Takeaways :

1. Why Prioritisation Systems Matter

Jeremy opens the discussion by reflecting on how work and side projects often get lost in endless to-do lists. He explains why RICE (Reach, Impact, Confidence, Effort) is valuable — it forces you to quantify what feels vague. Joey agrees that structure helps prevent “fake productivity,” but warns that rigid scoring systems can become procrastination in disguise.

2. RICE Explained & Its Limits

Jeremy walks through each RICE element — Reach, Impact, Confidence, Effort — noting it was originally built for product teams.
He highlights its biggest flaw for personal work: “Reach” isn’t always meaningful for individual priorities. Joey adds that RICE works best when there’s data (e.g., users reached, tasks completed), but breaks down when you’re making creative or exploratory decisions.

3. Introducing UIs (Urgency–Impact–Confidence / Effort)

Jeremy shares his personal adaptation: swap “Reach” for “Urgency.”
He keeps the multiplicative model but applies logarithmic effort tiers (2 min, 1 hour, 1 day, etc.) to simplify scoring.
Joey likes the tweak but asks whether urgency might bias people toward reactive work — the kind that feels satisfying but doesn’t move long-term goals forward.

4. Urgency vs Importance
Both hosts explore Eisenhower’s “urgent vs important” distinction.
Jeremy says urgency is okay if you’re honest about why something matters now. Joey pushes back — too much urgency creates cognitive noise. They agree that systems must leave space for non-urgent creative work, otherwise everything becomes firefighting.

5. Reducing Uncertainty with Small Experiments
Jeremy notes that many “low confidence” tasks stay stuck on the list forever. His fix: run tiny experiments first to gather evidence before scoring.
Joey calls this “agile for real life” — you iterate instead of agonising. The point: reduce uncertainty, not eliminate it.

6. Adding the ‘Fun’ or Enjoyment Factor (FUI)
Joey introduces the idea of adding Fun, Urgency, and Impact to his own prioritisation sheet.
He argues enjoyment fuels follow-through, so why not make it explicit?
Jeremy agrees intrinsic motivation matters but notes that “fun” is often self-sorting — you’ll naturally do enjoyable tasks first anyway.

7. Managing Reading Lists & Content Intake
Joey confesses his massive backlog of saved articles and newsletters.
He suggests a scoring system: relevance + excitement – time cost.
Jeremy shares his “three-month purge” rule — if he hasn’t read it in that window, it goes. They both mention using Pocket, Notion, and mind-maps to curate rather than hoard.

8. Using AI & LLMs Wisely

Jeremy warns about overreliance on LLMs. They can amplify bias or atrophy skills if you stop verifying outputs.
Joey agrees but sees promise in pair-programming and summarisation workflows.
They discuss junior roles disappearing due to AI’s speed, and how creative generalists who can judge and adapt outputs will gain value.

9. Accountability & Commitment Contracts

Jeremy explains how he uses financial penalties or “anti-charity” pledges to enforce deadlines.
Joey jokes that fear of embarrassment works just as well.
They debate the crowding-out problem — too much external punishment can kill intrinsic motivation — and conclude that human accountability still beats automation.

10. Joey’s Prioritisation Mind Map
Joey walks listeners through his visual map connecting long-term goals to daily habits.
Jeremy appreciates how it translates fuzzy ambitions into nodes and branches.
Both agree visuals help reveal “hidden dependencies” that linear lists can’t show.

11. Satisficing vs Maximising Decisions

Jeremy defines “satisficing” — choosing something that’s good enough to move forward.
Joey adds that it’s key for ADHD or perfectionist brains: stop optimising everything and pick a workable next step.
This segues into how digital gardens or evolving notes can be better than “final” outputs.

12. Digital Gardening & Reflective Workflows

They close by talking about revisiting past ideas instead of starting fresh each time.
Joey compares it to tending a garden — ideas grow if you give them attention.
Jeremy says that’s the real goal of systems: to create reuse, not just completion.

Connect with Jeremy:

LinkedIn: https://linkedin.com/in/nageljeremy

Email: [email protected]

Connect with Joey:

LinkedIn: https://www.linkedin.com/in/joeycorea/

Newsletter: https://thepluckyjester.com/newsletter/

More from Focus Bear:

Website: https://focusbear.io

LinkedIn: https://www.linkedin.com/company/focus-bear/

Youtube: https://www.youtube.com/@focusbearapp

Twitter: https://twitter.com/focusbear1

Instagram: https://www.instagram.com/focus_bear/

Facebook: https://www.facebook.com/focusbearapp/

Podcast: https://podcast.focusbear.io

Tiktok: https://www.tiktok.com/@focusbear

Welcome to episode #112! We’re thrilled to be joined by Lou Zoanetti today.

Lou Zoanetti is the CEO and Founder of Brightworks, an early careers consultancy helping organizations attract, develop, and retain emerging talent. With over 15 years in HR and graduate recruitment, Lou bridges the gap between Gen Z professionals and the world of work. In this episode, she opens up about her late ADHD diagnosis, parenting, productivity, and the systems that keep her grounded.

JN: What led you to explore ADHD for yourself?
– Her son’s autism diagnosis made her re-evaluate her own patterns.
– Learned about inattentive ADHD and verbal hyperactivity.
– Realized many long-standing habits matched ADHD traits.

JN: How did it feel receiving the diagnosis?
– A mix of validation and sadness for her younger self.
– Recognized how much effort it took to “hack” her way through school and uni.
– Relief at finally understanding her lifelong struggles.

JN: What coping systems did you use in school and work?
– Constant scaffolding: last-minute sprints, deadlines as motivation.
– Found focus in structured work environments with performance goals.
– Realized later that she was masking exhaustion under discipline.

JN: What has changed since the diagnosis?
– Started ADHD coaching and therapy to manage energy and boundaries.
– Reframed “productivity” to include rest and flexibility.
– Learning to delegate and let go of rigid work hours.

JN: What strengths does ADHD give you?
– High energy, creativity, inclusivity, and innovation.
– Excellent memory for people, faces, and details—helps with business growth.
– Hyperfocus drives rapid learning and strong client relationships.

JN: Tell us about Brightworks and your work.
– Early careers consultancy supporting corporate grad and intern programs.
– Focus on Gen Z readiness, inclusivity, and bridging education-to-employment gaps.
– Works mainly with large organizations, designing onboarding and development strategies.

JN: How is AI changing early career hiring?
– Sees AI reshaping roles and candidate evaluation.
– Cover letters are making a comeback as “proof of humanity.”
– Encourages grads to use AI wisely, not replace their voice with it.

JN: What’s your personal downtime like?
– Walks, cooking, podcasts, and spending time with her kids.
– Finds it difficult to “sit still” but values active relaxation.
– Enjoys Finska with the family when the weather allows.

JN: What productivity strategies help you most?
– Batching meetings, calendar management, and “deep work” days.
– Uses CaveDay for focus and Forest App to block phone use.
– Three-folder email system: To-Do, Waiting On, Read.
– Uses ClickUp for project tracking and deletes tasks that no longer matter.

JN: How do you balance neurodivergence with leadership?
– Open communication and trust within her team.
– Mutual accountability without guilt or over-accommodation.
– Partner relationship built on practical division of strengths.

JN: Any common productivity advice that doesn’t work for you?
– “Eat the frog” doesn’t resonate—prefers breaking large tasks into milestones.
– Big blank tasks trigger procrastination; structure brings calm.
– Uses 10-minute Forest timers to kickstart focus sessions.

JN: What’s your morning and sleep routine like?
– Early riser; loves the quiet 7:30–9 a.m. work block.
– Prioritizes 9 hours of sleep; starts winding down by 8:30 p.m.
– Recognizes cognitive fatigue and the need for deliberate rest.

JN: Final reflections?
– Grateful for awareness and community.
– Encourages others to stop masking, take stock, and live authentically.

Connect with Lou:
LinkedIn: https://www.linkedin.com/in/louzoanetti/

Website: https://brightworks.net.au/

Connect with Jeremy:

LinkedIn: https://linkedin.com/in/nageljeremy

Email: [email protected]

Connect with Joey:

LinkedIn: https://www.linkedin.com/in/joeycorea/

Newsletter: https://thepluckyjester.com/newsletter/

More from Focus Bear:

Website: https://focusbear.io

LinkedIn: https://www.linkedin.com/company/focus-bear/

Youtube: https://www.youtube.com/@focusbearapp

Twitter: https://twitter.com/focusbear1

Instagram: https://www.instagram.com/focus_bear/

Facebook: https://www.facebook.com/focusbearapp/

Podcast: https://podcast.focusbear.io

Tiktok: https://www.tiktok.com/@focusbear

Welcome to episode #111! We’re thrilled to be joined by Yush Sztalkoper.

 Yush Sztalkoper is a neurodivergent entrepreneur, coach and founder of Neuros Spark Plus. She works with parents of twice-exceptional children and with organizations to build neuro-inclusive cultures. Yush uses a positive intelligence approach to reshape self-sabotaging habits, reduce burnout and create support systems that fit neurodivergent brains.

Q&A 

JN: How did your journey into neurodiversity start?
 – Began with concerns for her son at age four and a half, which led to investigation and support.
 – Her son is twice-exceptional - bright with learning differences.
 – Her child’s profile sparked reflection and ultimately her own ADHD diagnosis about a year ago.
 – Diagnosis brought clarity and permission to seek different supports.

JN: What changed after your diagnosis?
 – Greater self-awareness and reduced guilt about needing supports.
 – Shift from deficit thinking to strength-based perspective.
 – Left corporate role two months after diagnosis to pursue more fitting work.

JN: How did culture and immigrant background shape your masking?
 – Asian immigrant upbringing encouraged fitting in and masking differences.
 – Masking led to long-term adaptation and people-pleasing strategies.
 – Parenting revealed those patterns and forced new choices.

JN: What is Positive Intelligence and how does it help?
 – A mindset method that identifies saboteurs and activates “sage” responses.
 – Uses Activate and Empathy sages to ask “What is needed now?” and to give self-compassion.
 – Helps shift victim thinking to opportunity-focused thinking for parenting and work.

JN: How do ADHD traits show up for you and your son?
 – Time blindness, hyperfocus, intense interests, and masking differences.
 – Rejection sensitivity and people-pleasing were major personal drivers.
 – Hyperfocus can be an asset when channeled correctly.

JN: Why move from corporate to entrepreneur?
 – Corporate expectations blocked expression of core strengths.
 – Needed autonomy, flexibility and roles that let creativity and novelty thrive.
 – Now builds services and community that scale human-centered support.

JC: How are you scaling your work?
 – Local monthly in-person sessions for parents - created a nonprofit community hub.
 – Neuros Spark Plus grew to offer coaching, small cohort programs and organizational consulting.
 – Partnership model - Collab X - to amplify experts and scale impact beyond local reach.

JN: What does neuro-inclusive work look like in organizations?
 – Help leaders co-create supports and build environments where masking is unnecessary.
 – Teach self-advocacy skills so workers can express needs and leaders can listen.
 – Focus on holistic supports across life stages, not siloed programs.

JC: How do you approach productivity for neurodivergent clients?
 – Start with mindset - use Positive Intelligence to ask “What is needed now?”
 – Laser focus on one actionable task rather than a long, stress-inducing to-do list.
 – Build breaks, self-empathy and flexibility into routines to avoid burnout.

JN: Final ask or message?
 – Lean into strengths and build systems that fit your brain.
 – Early support prevents prolonged struggle - advocate for neuro-inclusion and shared community resources.

Connect with Yush:

LinkedIn: https://www.linkedin.com/in/yushsztalkoper/

Website: https://www.neurosparkplus.com/

Connect with Jeremy:

LinkedIn: https://linkedin.com/in/nageljeremy

Email: [email protected]

Connect with Joey:

LinkedIn: https://www.linkedin.com/in/joeycorea/

Newsletter: https://thepluckyjester.com/newsletter/

More from Focus Bear:

Website: https://focusbear.io

LinkedIn: https://www.linkedin.com/company/focus-bear/

Youtube: https://www.youtube.com/@focusbearapp

Twitter: https://twitter.com/focusbear1

Instagram: https://www.instagram.com/focus_bear/

Facebook: https://www.facebook.com/focusbearapp/

Podcast: https://podcast.focusbear.io

Tiktok: https://www.tiktok.com/@focusbear

Welcome to episode #110! We’re thrilled to be joined by Reuben Schwartz

In this episode, startup consultant Reuben Schwartz shares his late autism diagnosis journey, revealing how it reshaped his approach to parenting, burnout, and productivity. From building and selling a startup to navigating fatherhood and sensory overload, Reuben gets real about what it means to thrive as a neurodivergent professional in a world built for neurotypicals. Perfect for anyone exploring ADHD, autism, neurodiversity, and sustainable productivity.

Q&A

JN: What was it like learning you were autistic after 45 years?
– Other people suspected before he did
– Diagnosis brought clarity and made sense of lifelong confusion
– Helped him understand why social interactions and routines mattered so much
– Learning to accept differences instead of judging right or wrong

JN: How does being “high moralistic, low masking” affect you?
– Sees ethical questions everywhere, even daily choices
– Feels there’s one “correct” way to do things
– Now accepts that others think differently, improving relationships
– Aware now of signals he used to miss

JC: How has autism shaped your relationships and parenting?
– Struggles with emotional understanding and flexibility
– Finds parenting extremely demanding and draining
– Needs solitude to recharge, leading to burnout after becoming a father
– Realized he once followed societal expectations (“become a normal horse”) instead of knowing himself

JN: You’ve had 13 careers and built a startup. What have you learned from that?
– Obsessiveness can be both a gift and a trap
– Works best with structure or collaborators who balance his intensity
– Many “failures” taught him more than successes
– Now values accepting his limits and building support systems

JC: How do you manage burnout and productivity now?
– Uses GTD (Getting Things Done) system religiously
– Writes down everything to clear mental load
– Avoids email and messages in the morning
– Uses color-coded planning and strict scheduling
– Takes regular breaks (with Focus Bear app reminders)
– Wears a fedora to manage sensory sensitivity to light

JN: What doesn’t work for you?
– “Do it until it’s done” startup mentality
– Eisenhower Matrix felt too abstract
– Sleep deprivation immediately destroys focus and composure

JC: Tell us about your current projects.
– Consulting for startups and mentoring founders
– Writing new children’s books
– Researching misinformation and how to rebuild empathy in digital spaces
– Exploring ways to reduce online certainty and polarization

JN: Final message for neurodivergent listeners?
– Self-knowledge matters more than fitting in
– Your brain works differently, not worse
– Build systems that suit you rather than forcing someone else’s model

Connect with Reuben:
LinkedIn: https://www.linkedin.com/in/reubenschwarz/

Connect with Jeremy:

LinkedIn: https://linkedin.com/in/nageljeremy

Email: [email protected]

Connect with Joey:

LinkedIn: https://www.linkedin.com/in/joeycorea/

Newsletter: https://thepluckyjester.com/newsletter/

More from Focus Bear:

Website: https://focusbear.io

LinkedIn: https://www.linkedin.com/company/focus-bear/

Youtube: https://www.youtube.com/@focusbearapp

Twitter: https://twitter.com/focusbear1

Instagram: https://www.instagram.com/focus_bear/

Facebook: https://www.facebook.com/focusbearapp/

Podcast: https://podcast.focusbear.io

Tiktok: https://www.tiktok.com/@focusbear

Welcome to episode #109! We’re thrilled to be joined by Warwick Donaldson.

Warwick Donaldson is the founder and managing director of CapXcentric, a startup consultancy helping founders raise capital with clarity and confidence. After discovering his ADHD in his early thirties, Warwick learned that what once looked like chaos was actually a different kind of focus. Now clean, sober, and running his own business, he’s building a life that works with his brain instead of against it.

JN: When did you realize you weren’t neurotypical?
– Diagnosis came only a few years ago after a social worker date casually asked if he had ADHD
– Spent months reflecting, researching, and taking online ADHD assessments
– Finally found an affordable psychiatrist who confirmed the diagnosis
– Realized his lifelong intensity and impulsivity now made sense

JN: How did the diagnosis change your life?
– Radically improved clarity and self-understanding
– Medication (Vyvanse) helped reduce impulsivity and emotional volatility
– Therapy helped unpack years of negative self-beliefs from being “the difficult kid”
– Gained tools for self-compassion and communication

JC: What traits stood out as signs of ADHD?
– Impulsivity, addictive behaviors, and intense hyperfocus
– Addicted to stimulation: partying, smoking, and long techno nights
– Difficulty with emotional regulation and rejection sensitivity
– Persistent drive and energy — a blessing and curse

JN: How did this affect your career path?
– Worked in finance, startups, and tech; 13 years across multiple roles
– Never lasted long in one job — realized novelty drives motivation
– Now runs his own startup consultancy, designed around his ADHD rhythm
– Focuses on early-stage founders and capital raises where variety and chaos thrive

JC: What changed after you started working for yourself?
– Finally able to drop the mask and be authentic
– Created “CapXcentric” as a brand that reflects his true personality
– Most of his clients also have ADHD, creating mutual understanding and trust
– Learnt to stop pretending to fit conventional corporate molds

JN: How do you manage focus and prevent burnout now?
– No alcohol, drugs, or cigarettes for over two years
– Strict work boundaries: 8 AM to 6 PM only, no weekends
– Regular walks, gardening, and phone-free mornings
– Clear routines and environmental design (no phones in the bedroom, pill boxes next to coffee)

JC: How did sobriety change your life?
– Forced him to face unresolved issues without escape
– Deepened family and partner relationships
– Helped rediscover interests outside work
– Built real hobbies — gardening, cooking, reconnecting with nature

JN: How do you balance your work in a “hustle culture” industry?
– Rejects constant-availability culture in startups
– Sets firm client boundaries and communicates expectations clearly
– Believes productivity comes from structure, not endless hours
– “People will adapt faster than you think when you stop replying at midnight.”

JC: What’s your advice for others with ADHD?
– “Lean into who you are instead of fighting it.”
– Design your life around your wiring, not society’s expectations
– Self-acceptance is a practice, not a finish line
– The earlier you start, the easier life becomes

Connect with Warwick:

LinkedIn: https://www.linkedin.com/in/warwickdonaldson/

Website: https://www.capxcentric.com/

Connect with Jeremy:

LinkedIn: https://linkedin.com/in/nageljeremy

Email: [email protected]

Connect with Joey:

LinkedIn: https://www.linkedin.com/in/joeycorea/

Newsletter: https://thepluckyjester.com/newsletter/

More from Focus Bear:

Website: https://focusbear.io

LinkedIn: https://www.linkedin.com/company/focus-bear/

Youtube: https://www.youtube.com/@focusbearapp

Twitter: https://twitter.com/focusbear1

Instagram: https://www.instagram.com/focus_bear/

Facebook: https://www.facebook.com/focusbearapp/

Podcast: https://podcast.focusbear.io

Tiktok: https://www.tiktok.com/@focusbear

Welcome to episode #108! Today we’re joined by Nuria Melchor Fernández

In this episode of Focus and Chill, Jeremy sits down with Nuria Melchor Fernández, an advocate passionate about supporting neurodivergent individuals with ADHD, autism, and complex trauma. Nuria opens up about her journey through love addiction recovery, 12-step programs, and navigating multiple diagnoses in Spain. She shares powerful insights into the overlap between neurodivergence and trauma, the challenges of accessing proper support, and the healing potential of community, grounding techniques, and trauma-informed therapies.

How did Nuria first realize she might have ADHD and autism?
- Through her recovery journey in 12-step programs, where peers noticed ADHD traits. Later, similarities with a friend led her to explore autism and discover her own diagnosis

Why does Nuria believe labels like “autism” or “ADHD” can be helpful?
- Labels foster self-compassion and help people connect with peers who share similar experiences, instead of internalizing negative labels like “lazy” or “weird”

What is the difference between complex trauma and single-event trauma?
- Single trauma often stems from one event (e.g., an accident), while complex trauma comes from repeated, long-term experiences like neglect, bullying, or domestic violence

How do complex trauma and neurodivergence intersect?
- Trauma can intensify difficulties with focus, anxiety, and relationships, and it’s often difficult to separate from neurodivergent traits—especially when trauma starts early

What therapies and tools does Nuria recommend for healing?
- Internal Family Systems (IFS), grounding exercises (5-4-3-2-1 method), EMDR, tapping, art therapy, and community-based mutual aid groups

What’s the role of community in healing?
- Finding peers with similar experiences provides validation, resources, and a sense of belonging—something many neurodivergent people struggle to find

Connect with Nuria:
LinkedIn: https://www.linkedin.com/in/nuriamelchorfernandez/?locale=en_US
Blog: https://nuriamelchorfernandez.bearblog.dev/

Connect with Jeremy:
LinkedIn: https://linkedin.com/in/nageljeremy
Email: [email protected]

More from Focus Bear:
Website: https://focusbear.io
LinkedIn: https://www.linkedin.com/company/focus-bear/
YouTube: https://www.youtube.com/@focusbearapp
Twitter: https://twitter.com/focusbear1
Instagram: https://www.instagram.com/focus_bear/
Facebook: https://www.facebook.com/focusbearapp/

Welcome to Episode #124! We’re joined today by Ani Moller.

 Ani Moller is a leadership and life coach who works with neurodivergent professionals — especially those with ADHD, autism, or experiencing burnout. Drawing from their experience as a senior executive and program manager, Ani combines business strategy, trauma-informed practice, and lived experience of multiple burnouts and a stroke. They support senior leaders, creatives, and purpose-driven teams through one-on-one coaching, group programs, and workplace strategy. Ani identifies as non-binary and integrates evidence-based tools like Positive Intelligence, energy management, and nervous system regulation to help clients lead
authentically without compromising well-being.

Can you tell us about your experience with neurodiversity? When did you realise you
weren’t neurotypical?
– Realized during the pandemic, after reading traits of autistic women on TikTok
– Diagnosed with ADHD about six months later
– Felt deep relief and self-understanding post-diagnosis

What challenges did you face?
– Multiple burnouts and physical health struggles

– Difficulties with volatile friendships and social challenges
– Anxiety misdiagnosis due to internalized hyperactivity

What changes have come post diagnosis?
– Gained clarity and validation
– Complex PTSD diagnosis reframed much of the struggle
– EMDR therapy helped reduce triggering memories

What challenges do you still face now?
– Severe fatigue from stroke
– Overstimulation in professional environments
– Ongoing executive dysfunction around finishing tasks

What neuroexceptional strengths are you leaning into now?
– Strong visualization (hyperphantasia)
– Deep empathy and energy-awareness
– Coaching skills strengthened by lived neurodivergent experience

What "work" projects are you concentrating on?
– One-on-one ADHD and leadership coaching
– Positive Intelligence programs for neurodivergent professionals
– Overwhelmed to Organized – a group program blending productivity and compassion

How about the rest of the time? What do you enjoy doing in your off time?
– Spending time in nature and with friends
– Indoor gardening and plants
– Gym, calm hobbies, movies, and travel (as energy allows)

Productivity tips — What do you do to optimise productivity during your working hours?
– Brutal prioritization, guided by values (fun and emotional connection)
– Accepting inbox/task list never finished
– Energy accounting to track what restores vs drains energy

What is some unhelpful productivity advice that doesn’t work for you?
– “Eat the Frog” (hardest task first) — tiring tasks are harder than complex ones
– Generic advice like waking up early — needs sleep consistency instead
– Inbox as task list — doesn’t align with executive function needs

What does your morning routine look like and how has it evolved over time?
– Wakes around 7, allows three hours before first client
– Gentle routine: movement for fibromyalgia, breakfast, nature time
– Adjusts workouts to energy levels and menstrual cycle

How is your sleep? How do you switch off at night?
– Struggles with disrupted sleep due to perimenopause and neurodivergence
– Strict routine: lights dimmed red with Philips Hue, phone apps blocked after 8 PM
– Journaling and reading to wind down

Do you have any final words or asks for our audience?
– “Treat rest as productive. Rest isn’t laziness — it’s fuel for better leadership and life.”

Connect with Ani:
Website: Ani Moller - https://www.animoller.com/
TikTok: Ani: AuDHD Coach (@professionalaudie) | TikTok - https://www.tiktok.com/@professionalaudie? 
LinkedIn: Ani Møller Coaching | LinkedIn - https://www.linkedin.com/in/animoller/

Connect with Jeremy:
LinkedIn: https://linkedin.com/in/nageljeremy
Email: [email protected]

More from Focus Bear:
Website: https://focusbear.io
LinkedIn: https://www.linkedin.com/company/focus-bear/
YouTube: https://www.youtube.com/@focusbearapp
Twitter: https://twitter.com/focusbear1
Instagram: https://www.instagram.com/focus_bear/
Facebook: https://www.facebook.com/focusbearapp/

Welcome to episode #107! Today we’re joined by Jonathan Mok.

Jonathan was diagnosed with ADHD and autism in 2019 at the age of 37, a turning point that reshaped his life. Since then, he has become a passionate advocate for neurodiversity, speaking at events such as the Davos Neurodiversity Summit, TEDx CUHK, and the UN World Autism Awareness Day with the Institute of Neurodiversity. His work helps organizations build
more inclusive workplaces and communities, while also inspiring individuals to embrace their identity and strengths.

In this episode, Jonathan shares his personal journey, from challenges in his early school years to finding resilience through self-understanding. He discusses workplace accommodations, strategies that support his productivity, and how neurodivergent individuals can thrive when their
voices are heard.

Q&A
Can you tell us about your experience with neurodiversity? When did you realise that you
weren’t neurotypical?
– Realized signs of autism as a child (strictly upholding Boy Scout rules, reporting classmates)
– Faced misunderstandings and was often considered a “difficult student”
– Diagnosis at 37 allowed him to reframe his identity and find community

What challenges did you face?
– Struggled in school with subjects taught in abstract ways (math, chemistry)
– Often misunderstood by teachers and peers
– Burnout at work due to difficulty sustaining attention to detail

What changes have come post-diagnosis?
– Greater self-understanding and acceptance
– Access to accommodations in the workplace
– Recognition of strengths like persistence, honesty, and public speaking

What challenges do you still face now?
– Misconceptions from others (“you don’t look autistic”)
– Workplace pushback on certain accommodations
– Balancing impulsivity with appropriateness in social contexts

What neuroexceptional strengths are you leaning into now?
– Public speaking and advocacy on global stages
– Ability to remember details and uphold fairness
– Strong initiative and resilience

What “work” projects are you concentrating on?
– Community engagement at Dream Impact, a social enterprise in Hong Kong
– Delivering diversity, equity, and inclusion (DEI) training for companies and NGOs
– Volunteering with organizations like Sensational Foundation and Fair Trade Hong Kong

How about the rest of the time? What do you enjoy doing in your off time?
– Passion for classical music, ballet, and opera
– Visiting museums and exploring art history
– Enjoying stories about how artists reflect their times

Productivity tips — What do you do to optimise productivity during your working hours?
– Using AI tools (Claude, ChatGPT) to help prioritize tasks and manage overwhelm
– Taking regular breaks and practicing mindfulness during lunch
– Setting boundaries around work hours to prevent burnout

What is some unhelpful productivity advice that doesn’t work for you?
– Hustle culture: “just work harder”
– Vague task assignments without clear priorities
– Ignoring the need for rest and recovery

What does your morning routine look like and how has it evolved over time?
– Wakes at 7 AM, eats breakfast, and prepares for work with a predictable routine
– Learned to make mornings more structured after past struggles with stress
– Packs and checks essentials the night before to avoid forgetfulness

How is your sleep? How do you switch off at night?
– Night routine includes prayer, light exercise, and avoiding screens before bed
– Typically falls asleep within 10 minutes unless affected by caffeine
– Uses music and reflection to transition from work to rest

Connect with Jonathan:
LinkedIn: https://www.linkedin.com/in/jonathankhmok9999/?originalSubdomain=hk
Instagram: https://www.instagram.com/kahonm/

Connect with Jeremy:
LinkedIn: https://linkedin.com/in/nageljeremy
Email: [email protected]

More from Focus Bear:
Website: https://focusbear.io
LinkedIn: https://www.linkedin.com/company/focus-bear/
YouTube: https://www.youtube.com/@focusbearapp
Twitter: https://twitter.com/focusbear1
Instagram: https://www.instagram.com/focus_bear/
Facebook: https://www.facebook.com/focusbearapp/