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

Welcome to episode #106! We’re thrilled to be joined by Christina Keeble.

Christina Keeble is an autistic and ADHD educational consultant, speaker, and COO of the National PEAK Center—an allied health practice grounded in neuro-affirming principles. She’s also a dedicated parent of two PDA (Pathological Demand Avoidance) children, and brings a unique blend of lived experience, advocacy, and professional expertise to the conversation.

In this episode, Christina shares her powerful journey of discovering her neurodivergence after her children’s diagnoses, and how that reshaped her approach to parenting, self-care, and work. From navigating school refusal to burnout recovery and creating sustainable work rhythms, Christina offers truth bombs and strategies for both neurodivergent individuals and the professionals who support them.

⏱️ Timeline:
00:00:00 – Intro + Guest Bio
00:02:00 – Discovering She’s Autistic & ADHD
00:04:30 – PDA Parenting Journey Begins
00:06:00 – Diagnosis, Medication & Mental Health
00:08:00 – What Is PDA? (Demand Avoidance Explained)
00:10:00 – Reparenting, Trauma & Letting Go of Norms
00:13:00 – Breaking the Parent Blame Cycle
00:16:00 – Productivity & Harnessing Hyperfocus
00:19:00 – What Christina Actually Does for Work
00:22:00 – Neurodivergent Coaching & Workplace Inclusion
00:28:00 – Why Fake Deadlines Work
00:31:00 – Timer Tricks That Don’t Work
00:34:00 – Tools That Might Work for PDA Brains
00:37:00 – Chronic Illness, Burnout & Pacing
00:42:00 – Final Advice for Neurodivergent Parents
00:44:30 – Where to Find Christina Online

📱 Follow Christina:
Website: https://christinakeeble.com/
LinkedIn: https://www.linkedin.com/in/christina-keeble/?originalSubdomain=au
Instagram: https://www.instagram.com/christinakeebleconsulting/?hl=en
Facebook: https://www.facebook.com/christinakeebleconsulting/

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

🎧 Welcome to Episode #105 of the Focus and Chill Podcast!

Jeremy and Joey are back—breaking down what it really takes to stay productive, sane, and playful as neurodivergent adults navigating life, work, and boring responsibilities like taxes and job hunting.

They dive into DUMB goals (a cheeky reframe of SMART goals), how automation can help with hard tasks, and why optimizing systems too much can actually hold you back.

👤 Your Hosts:
Jeremy – AuDHD founder of Focus Bear, software developer, and master of routines
Joey – Creative productivity coach, psychology nerd, and LLM tinkerer with big heart energy

🧠 In This Episode, We Cover:
What are DUMB Goals and why they might suit neurodivergent brains better
The “optimization trap” and how to escape it
Joey’s automated job application system using LLMs + doc generators
Jeremy’s spreadsheet-based second brain for managing email burnout
Tactics for doing hard, boring tasks like tax returns
Replacing Evernote: digital tools that actually work
Rethinking email, task systems, and communication overload
Why delight, play, and imperfection matter in long-term motivation

🕒 Episode Timeline 
00:00:00 – Intro + What We’re Covering
00:02:00 – DUMB Goals vs SMART Goals
00:05:00 – The Optimization Trap (Pros & Cons)
00:08:00 – Automating Job Applications with LLMs
00:14:00 – Grant Scoring & Task Prioritization
00:16:00 – Jeremy’s Low-Dopamine Email Management System
00:21:00 – Rethinking Email, Labels, and Replies
00:24:00 – Layers of Communication (Email, Slack, Calls)
00:25:00 – How DUMB Goals Fit Creative Projects
00:27:00 – Resistance Training, Momentum & Reigniting Joy
00:28:00 – Coloring Books, Cold Outreach, and Tax Returns
00:31:00 – Second Brains, Note Apps & Evernote Replacements
00:34:00 – OneNote vs Evernote + Final Reflections

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:
LinkedIn: https://www.linkedin.com/company/focus-bear/
Youtube: https://www.youtube.com/@focusbearapp
Twitter: https://twitter.com/focusbear1

#ADHD #Neurodivergent #Productivity #DUMBGoals #Automation #FocusBear #MentalHealth #LLMHacks #CreativeDiscipline #SecondBrain #NoteTakingTools

🎧 Welcome to Episode #104 of the Focus and Chill Podcast!

In this powerful episode, we sit down with Mike Knapp to explore the intersection of burnout, late autism diagnosis, and what it means to thrive as a neurodivergent professional in tech.

👤 About the Guest:
Mike Knapp is a serial entrepreneur, tech innovator, and former Google product lead. From co-founding the custom shoe company Shoes of Prey to building AI tools and launching Google’s Task Mate, Mike’s career is a masterclass in innovation. After facing debilitating burnout and being diagnosed with autism at 43, Mike now speaks openly about neurodivergence, self-awareness, and building sustainable success.

💡 In This Episode, We Cover:
- What burnout really looked like (and why it was misdiagnosed for years)
- How discovering autism in adulthood reshaped Mike’s life
- Challenges of masking and working in fast-paced tech environments
- Morning & evening routines that actually work for neurodivergent brains
- Balancing fatherhood, mental health, and meaningful work
- Why compassion—for yourself and others—is essential for neurodivergent wellbeing 

00:00:00 – Intro + Guest Bio
00:02:58 – Burnout Before Diagnosis
00:03:30 – Realizing He’s Autistic at 43
00:05:00 – Physical + Emotional Cost of Masking
00:08:30 – Autistic Work Styles vs. Norms
00:09:59 – Recovery & Shifting Expectations
00:11:11 – Rejoining the Workforce (Differently)
00:13:00 – New AI Job + Purpose-Driven Work
00:16:03 – Tinkering with Tools, LLMs, and Side Projects
00:18:00 – Teamwork, Improv & Learning from Burnout
00:21:30 – Rewriting Internal Narratives & Delegation
00:27:31 – Routines with a Toddler + Parenthood
00:30:00 – Cooking Hacks, ADHD Evenings & Sleep Challenges
00:33:00 – CPAP, Sleep Apnea & Neurodivergent Sleep
00:33:47 – Final Thoughts: Compassion for All Brains

Connect with Mike Knapp:
LinkedIn: https://www.linkedin.com/in/mpknapp
Website: mikeknapp.xyz/ 
YouTube: https://www.youtube.com/channel/UC_F-0WWGvJ188KI6CXiVKWw
Email: [email protected]

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:
LinkedIn: https://www.linkedin.com/company/focus-bear/
Youtube: https://www.youtube.com/@focusbearapp
Twitter: https://twitter.com/focusbear1

Welcome to episode #103! We’re thrilled to be joined by Yenn Purkis today.

Yenn Purkis is an autistic, asexual, and non-binary advocate, author, and speaker with a diagnosis of schizophrenia. They’ve written 18 published books and contributed to many more. Known for their honest storytelling and passion for neurodivergent visibility, Yenn has delivered two TEDx talks and currently serves as Deputy CEO of the Disability Leadership Institute. Based in Canberra, Australia, Yenn shares their life with their beloved tortoiseshell cat, Sunflower, and is a self-proclaimed Star Trek “Borg” superfan. They are fiercely committed to authenticity, community, and using their voice to make space for others.

Welcome to the show, Yenn!

Questions

JN: Can you tell us about your experience with neurodiversity?
 – Diagnosed with autism in prison at age 20 in 1994
 – Initially rejected the label, masking heavily for survival
 – Took 10 years to fully embrace the diagnosis

JN: What challenges did you face?
 – Internalized stigma made acceptance hard
 – Preferred to say “I’ve been in prison” over “I’m autistic”
 – Struggled with self-worth and masking in extreme environments

JN: What changes have come post-diagnosis?
 – Found mentorship and community through advocate Polly Samuel
 – Began to embrace autistic pride and write books
 – Diagnosis opened the door to advocacy and self-acceptance

JN: What neuroexceptional strengths are you leaning into now?
 – Working 9 jobs across advocacy, writing, and public speaking
 – Finds joy and stimulation in juggling multiple roles
 – Uses structure, discipline, and passion to stay productive

JC: What "work" projects are you concentrating on?
 – Deputy CEO at Disability Leadership Institute
 – Working with Rebus Theatre, La Trobe University, University of Wollongong
 – Running the “Autism and Adulthood” course at My Life, My Decisions

JN: How about the rest of the time? What do you enjoy doing in your off time?
 – Watching TV (Borg obsession, Star Trek, Breaking Bad, reality police shows)
 – Blogging, writing memes, cuddling with Sunflower the cat
 – Catching up with friends and writing personal essays

JC: Productivity tips – What do you do to optimise productivity?
 – Writes with structure: headings/subheadings first
 – Doesn’t wait for inspiration—focuses on discipline
 – Uses proactive mindset: “If I don’t want to do it, I do it first”
 – Doesn’t procrastinate—teaches herself to act

JC: What is some unhelpful productivity advice that doesn’t work for you?
 – Self-taught; hasn’t relied on traditional productivity models
 – Emphasizes doing over theorizing

JN: What does your morning routine look like and how has it evolved over time?
 – Wakes up to cat Sunflower demanding breakfast
 – One coffee, big breakfast, then TV buffer before work
 – Loves Star Trek (especially Borg) and quirky sci-fi routines

JC: How is your sleep? How do you switch off at night?
 – No fixed bedtime; varies with schedule
 – Often calls parents, watches TV, does light work in the evening
 – Takes medication at night to manage health

JN: Where can people connect with you or find your work?
 –LinkedIn: https://www.linkedin.com/in/yenn-purkis-469219b9

–Facebook: https://www.facebook.com/yennpurkisbooks

–Instagram: https://www.instagram.com/yennpurkis5

–Threads: https://www.threads.com/@yennpurkis5

–Email: [email protected]
–Books: https://yennpurkis.com/books/

–TEDx talks: https://www.youtube.com/watch?v=gSC1P49jOec

JC: Final words or asks for the audience?
 – Reach out and connect
 – Keep questioning assumptions
 – Follow what brings you joy—even if it’s 9 jobs and a Borg duck

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

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/

Welcome to episode #67 We’re thrilled to be joined by Dr. Megan Anna Neff today. 

Dr. Neff is a neurodivergent Psychologist and founder of Neurodivergent Insights where she creates education and wellness resources for neurodivergent adults. Dr. Neff is the author of Self-Care for Autistic People. Additionally, she has published in several peer-reviewed journals. Passionate about distilling complex research into visually accessible formats, she translates research into visual pixels which you can find on her website, Instagram, and digital workbooks. Beyond her visual endeavors, she co-hosts the "Divergent Conversations" podcast and spearheads a vibrant learning community tailored for neurodivergent adults.

Welcome to the show Dr. Neff!

Questions

1. Can you tell us about your experience with neurodiversity?
   1. When did you realize that you weren’t neurotypical? 
      1. 3 years ago (2021)
         1. Started exploring for oldest child
      2. Was surprising / Wasn’t covered in training
      3. Autism discovery came first, then ADHD.
   2. What challenges did you face? 
      1. Feeling
         1. Like observer in life
         2. Can’t be content
         3. Struggling to be present (because of dissociation from sensory overload).
      2. A lot of this is because of the sensory overload
         1. Specific sensory challenges
            1. The rate of work: 15 patients per day.
            2. In a room with 5 people simultaneously
      3. Mental dialog
         1. Preparing conversations
         2. Metaphors
      4. Autistic burnout
         1. Long COVID
         2. Explained 4-5 long depression episodes
   3. What changes have come post-diagnosis?
      1. Many of the challenges above, but lean into the underlying values that are driving it
         1. E.g. going to a bustling, overstimulating party can be manageable if connecting to the family aspect behind it.
      2. More accepting of how they can show up (e.g. if it’s a crowded area, accepting that they may be less present).
   4. What challenges do you still face now?
      1. Executive functioning
         1. Organization
            1. Missing details
            2. Scheduling
      2. Sensory
         1. Restructured work
            1. Closed private practice
            2. More space for flow states
      3. Autistic burnout/managing energy levels
   5. What neuro-exceptional strengths are you leaning into now?
      1. Hyperfocus/monotropism
      2. Special interests - “Aspie” quiz showed interest 
2. What "work" projects are you concentrating on?
   1. Working on several books
      1. Self-care for autistic people
      2. Autistic burnout
      3. ND affirming therapy
      4. Cross neurotype interactions
   2. Created 25+ workbooks
      1. On Examples:
         1. RSD
         2. Interoception
      2. Create graphics based on concepts
      3. Converting them into video courses
   3. Community
   4. Social media posts
3. How about the rest of the time? What do you enjoy doing in your off time?
   1. Doesn’t relax well
      1. Chandra Rhymes? With kids
      2. Actively looking for habits
      3. Self-diagnosed workaholism
4. Productivity tips 
   1. What do you do to optimize productivity during your working hours? 
      1. Learning things her way - standard learning styles didn’t work
      2. Leaning into rhythms
         1. Different buckets of work for different energy levels
         2. Bucket A: writing/creativity
            1. High energy
            2. Fulfilling
         3. Bucket B: admin
            1. Low energy/low brainpower
            2. Background shows to boost dopamine
      3. Interest-based nervous system - Dr Dodson
         1. As opposed to the importance of based nervous system
         2. Passion/meaning/play/novelty/urgency/challenge
         3. Operationalizing it
            1. Let herself chase her interests
            2. Structured spontaneity
   2. What is some unhelpful productivity advice that doesn’t work for you?
      1. “Normal” Scheduling
         1. E.g. content calendar
         2. Hard to figure out what to do for the next 6 months - can’t predict what 
5. BREAK
6. What does your morning routine look like and how has it evolved over time?
   1. Morning ritual
      1. Cup of coffee every day
      2. Sit in sunlight
      3. 15-30 minutes
   2. Which projects to move on today
7. How is your sleep? How do you switch off at night?
   1. Tactics for 
   2. Free association/shamanic/cognitive shuffling
      1. Free assoc
      2. Shamanic ritual
      3. Cognitive shuffling - intentionally shuffle thoughts (e.g. combining garden, find all the words starting with each letter of garden)
         1. It prevents rumination and mimics the early stages of sleep.
   3. Play solitaire in bed
8. Where can people connect with you or find your work?
   1. Website: https://neurodivergentinsights.com/
   2. Free resources on the blog: https://neurodivergentinsights.com/blog
   3. Newsletter: https://newsletter.neurodivergentinsights.com/resource-vault
   4. LinkedIn: https://www.linkedin.com/in/megan-anna-neff/
9. Do you have any final words or asks for our audience?
   1. Start paying attention to your rhythms - “Detective of your own experience”
   2. Work with them, not against them

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

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/

Welcome to episode #102! We’re thrilled to be joined by Dr. Amanda Mullen today.

Dr. Amanda Mullen is a clinical psychologist, business owner, and keynote speaker passionate about helping people thrive using neurodivergence-friendly strategies. As the founder of Mindwork Psychology, Mindworks Online, and Think Differently, she has over 20 years of experience supporting individuals with ADHD, anxiety, and burnout. Amanda is the creator of Thrive 2025, a year-long online course designed to embed practical tools into daily life, particularly for neurodivergent minds. She’s also a mom, footballer, and matcha enthusiast who believes in living authentically—rubber duck included.

Welcome to the show, Amanda!

Questions

JN: Can you tell us about your experience with neurodiversity?

• Initially trained in outdated deficit models of ADHD and autism
• Didn’t realize she had ADHD and autistic traits until later
• High-functioning masking delayed recognition of her own neurodivergence

JN: What challenges did you face?

• Struggled with emotional regulation, impulsivity, and school discipline
• Strong sense of justice led to conflicts
• Heavy masking to fit in socially

JN: What changes have come post diagnosis?

• Diagnosis helped her understand herself and support clients better
• Reduced stigma in her personal and professional circles
• Able to talk openly on stage and implement practical strategies

JN: What challenges do you still face now?

• Balancing her neurodivergent needs with leadership in a large psychology practice
• No single playbook for neuroaffirming workplaces
• Navigating trial-and-error in supporting diverse clients and staff

JN: What neuroexceptional strengths are you leaning into now?

• Hyperfocus and deep curiosity help in content creation and therapy
• Embraces rapid learning and solution-focused approaches
• Enjoys designing neurodivergent-friendly programs

JC: What "work" projects are you concentrating on?

• Leading Mindwork Psychology with 14 staff
• Launched Thrive 2025, a year-long course for ADHDers
• Builds micro-learning, multimedia online programs

JC: How about the rest of the time? What do you enjoy doing in your off time?

• Passionate about running and football
• Took up soccer at 40 to challenge body image stigma
• Believes enjoyment—not performance—is key in sports

JC: Productivity tips – What do you do to optimise productivity during your working hours?

• Heavy tasks in early morning or late night
• Uses post-it notes for task clarity
• Acknowledges task initiation challenges midday

JC: What is some unhelpful productivity advice that doesn’t work for you?

• Over-reliance on novelty-based tools/apps
• Sustainable success comes from routines, not quick fixes
• Advocates boring consistency over “productivity hacks”

JN: What does your morning routine look like and how has it evolved over time?

• Biohacking enthusiast (e.g., Oura ring)
• Starts day with movement, hydration, sunlight, and no caffeine
• Outdoor yoga or running as grounding rituals

JC: How is your sleep? How do you switch off at night?

• Sleeps deeply, unlike many ADHDers
• Limits late-night hyperfocus despite temptation
• Mindful of overworking due to past health scares (cancer survivor)

JN: Where can people connect with you or find your work?

• Mind Psychology: https://www.mindworxpsychology.com.au/portfolio-items/dr-amanda-mullin-director/
• Think Differently with Dr. Amanda: https://www.think-differently.com.au/
• Instagram: https://www.instagram.com/dr.amandamullin/?hl=en 
• Facebook: https://www.facebook.com/DrAmandaMullin/
• LinkedIn: https://www.linkedin.com/in/dr-amanda-mullin-2442912/

JC: Do you have any final words or asks for our audience?

• “Get to know yourself.”
• There is no one-size-fits-all ADHD solution.
• Let go of labels and cultivate self-awareness

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

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/

Welcome to Episode 101!
We’re thrilled to be joined by Sharon Collon, ADHD coach, parenting expert, and founder of The Functional Family. Sharon shares her journey of creating practical ADHD strategies for individuals and families by working with—not against—the ADHD brain.

JN: Can you tell us about your experience with ADHD?

• Married into ADHD: fell in love with her husband’s hyperactive ADHD brain.
• Recognized early signs in her children, leading to family-wide support efforts.
• Started with therapies, pivoted to whole-family ADHD-focused strategies after burnout.

JN: What challenges did you face?

• Emotional dysregulation across the whole family.
• Throwing therapies at the problem without seeing real-life results.
• Overwhelm, financial strain, and lack of holistic support initially.

JN: What changes came after studying ADHD formally?

• Focused on family dynamics, not just child interventions.
• Created practical, strengths-based strategies tailored to ADHD brains.
• Shifted toward helping families and adults find what uniquely works for them.

JN: What neuroexceptional strengths do you see often?

• Kindness, love of learning, fairness, and justice are common strengths.
• Incredible problem-solving abilities and pattern recognition.
• Ability to disrupt stagnant systems with creativity and new ideas.

JC: What projects are you working on now?

• ADHD Classroom Strategies Course for teachers.
• Sibling Conflict Programs to foster harmony.
• A 31-Day Family Connection Challenge.
• Focus on Rejection Sensitivity Dysphoria education.

JN: What are your productivity tips for ADHD brains?

• Light theme days instead of rigid time-blocking.
• Opening and closing workday rituals to set a rhythm.
• Weekly "triage" system to prioritize tasks like an ER nurse.

JN: What productivity strategies tend to fail?

• Heavy structure early on often backfires.
• Ignoring time-awareness challenges leads to procrastination.
• Rigid routines without flexibility result in abandonment.

JN: How has your morning routine evolved?

• Focus on removing friction points (example: toothbrush at the breakfast table).
• Environmental changes to support easy habit formation.
• Finding micro-moments of joy (like cappuccinos and sea walks).

JN: How is your sleep, and how do you switch off?

• Sleep is a major challenge ("three sleep terrorists" + husband’s snoring).
• Critical to physically lock away her phone at night.
• Uses magnesium, low lighting, and consistent sleep signals for winding down.

JN: Where can people connect with you?

• Website: https://www.thefunctionalfamily.com/
• Facebook: https://www.facebook.com/thefunctionalfamily/
• Instagram: https://www.instagram.com/thefunctionalfamily/

JN: Final Words for the Audience

• "You don't need to try harder—you need to try differently."
• Embrace experimentation, celebrate progress, and build strategies that work uniquely for you.

  
  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

  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/

  
  

Welcome to Episode 100!

This special milestone episode is a no-guest conversation between your hosts Joey and Jeremy. After 100 episodes, they reflect on lessons learned about productivity, focus, neurodivergence, energy management, and finding joy in everyday work.

JN: What has changed in your routines since starting the podcast?

• Joey: Shifted to working with ultradian rhythms: 90 minutes focus, 30 minutes break.
• Jeremy: Focused more on energy management, not time management. Uses longer focus blocks instead of strict Pomodoros.

JN: How do you apply Pomodoro alongside ultradian rhythms?

• Joey: Adjusted breaks for eyesight and movement. Micro-stretches every 30 minutes.
• Jeremy: Uses Focus Bear to cue breaks when natural pauses happen. Breaks spark creativity.

JN: How has your work-life balance evolved?

• Jeremy: More meetings now, harder to find long focus blocks. Misses the "maker schedule" days.
• Joey: Importance of "keystone habits" like journaling. When they slip, everything else follows.

JN: How do you prioritize when things get overwhelming?

• Jeremy: Weekly accountability call, paper notes, and identifying the three most important tasks daily.
• Joey: Returns to fundamental routines (morning and evening journaling) to regain clarity.

JN: What are your current capture systems?

• Jeremy: Paper inbox for short-term, medium-term, and long-term tasks.
• Joey: Hybrid journaling system—handwriting for stream-of-consciousness, typing for daily logs.

JN: How do you use journaling for insight?

• Joey: Tracks convergence and divergence from personal values.
• Jeremy: Journals help identify "intrinsic motivation" versus "extrinsic obligation."

JN: How do you approach "sunk cost fallacy" and project decisions?

• Jeremy: Reflects on intrinsic joy versus external obligation. Wants to move toward more internally motivated projects.
• Joey: Discusses reframing tough situations to reclaim agency.

JN: How do you inject creativity into boring tasks?

• Jeremy: Takes the "scenic route" on tasks (e.g., scripting automation instead of manually updating diagrams) to make work more fun

JN: What role does environment play in focus and creativity?

• Joey: Walks in nature for creative thinking.
• Jeremy: Flights and long train rides without WiFi help with deep reading and focus.

JN: How do coworking spaces fit into your workflow?

• Joey: Home is the cave; coworking spaces offer diffuse, social stimulation.
• Jeremy: Sees coworking as a "cathedral" space for connection.

JN: Final reflections after 100 episodes?

• Grateful for the journey, lessons learned, and excited for the next 100 episodes!
• Invite listeners to suggest guests or topics.

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

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/

Welcome to Episode 99!
We’re thrilled to have Annie Crow—an autistic & ADHD human rights lawyer, founder of the Neuro Access Network, and keynote speaker on neurodiversity advocacy—join us today. In this episode, Annie shares her personal journey toward embracing her neurodivergence, the challenges she’s overcome, and how she’s turned that into empowering work for her community.

JN: Can you tell us about your experience with neurodiversity?

• Felt different from an early age (nickname “Princess in the pea”).
• Highly sensitive to emotional, physical, and sensory stimuli.
• Developed self-awareness long before formal diagnosis.

JN: When did you realise that you weren’t neurotypical?

• Formally diagnosed at 28 after years of therapy.
• Noticed unique traits when starting full-time work.
• Diagnosis confirmed what she had suspected all along.

JN: What challenges did you face?

• Initial misdiagnosis (anxiety, depression, PTSD).
• Struggled with misunderstanding and stigma.
• Difficulty reconciling public stereotypes with her extroverted nature.

JN: What changes have come post diagnosis?

• Embraced her autistic and ADHD identity with pride.
• Shifted focus to self-advocacy and community support.
• Transitioned from public service to working for herself.

JN: What challenges do you still face now?

• Overcoming societal stigma around autism vs. ADHD.
• Navigating the “double empathy” problem in professional settings.
• Balancing complex emotions and perfectionism.

JN: What neuroexceptional strengths are you leaning into now?

• Deep sensitivity and creativity as tools for advocacy.
• Passion for honest self-expression and challenging norms.
• Ability to debunk myths about neurodivergence and leadership.

JN: What “work” projects are you concentrating on?

• Leading the Neuro Access Network.
• Hosting the Princess and the P podcast on neurodiversity.
• Founding Eating Disorders Neurodiversity Australia.
• Keynoting on accessibility and burnout in various sectors.

JN: How about the rest of the time? What do you enjoy doing in your off time?

• Enjoys tech (e.g., Notion), coworking, and stream deck gadgetry.
• Loves spending time with her family and her “standard poodle” Moose.
• Finds balance through creative outlets and self-care.

JN: What do you do to optimise productivity during your working hours?

• Developing the “pulse framework” to balance hyperfocus and recovery.
• Prioritizing flexible, energy-driven work routines.
• Using tech tools to remove friction and streamline tasks.

JN: What unhelpful productivity advice doesn’t work for you?

• Overly rigid pacing or “one-size-fits-all” time-blocking.
• Standardized routines that ignore her neurodivergent needs.

JN: What does your morning routine look like and how has it evolved over time?

• No strict early-morning ritual; struggles with being a night owl.
• Uses a relaxed approach with gradual wake-up and flexible start.
• Adapts daily plans based on energy levels and recovery needs.

JN: How is your sleep? How do you switch off at night?

• Sleep is a constant struggle; tends to have poor sleep hygiene.
• Uses her Kindle for fiction-only reading to quiet her mind.
• Continuously refining her bedtime routine to improve rest.

JN: Where can people connect with you or find your work?

• LinkedIn: https://www.linkedin.com/in/anniecrowe/
• Website: https://www.neuroaccess.com.au/contact
• Facebook: https://www.facebook.com/AnnieCroweNeuroAccess/
• Instagram: https://www.instagram.com/_anniecrowe/?hl=en

JN: Do you have any final words or asks for our audience?

• Emphasizes being kind to yourself and embracing your neurodivergence.
• Encourages joining her network (discount code “Power 2025” available).
• Advocates for accessible, supportive environments in every aspect of life.

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

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/

Welcome to episode number 98 of the Focus and Chill podcast.

We’re thrilled to be joined by Rob Edwards today. Rob is the CEO of the NEA—the Neurodiversity and Entrepreneurship Association. The NEA provides a meeting place for all those with an interest in neurodiversity and entrepreneurship, creating a safe and nurturing environment for neurodivergent entrepreneurs to get the help and support they need to start their own businesses—and the ongoing support to keep them running and earning an income.

Based in West Yorkshire in the UK, Rob is a neurodivergent entrepreneur himself and has worked with membership groups, academics, and businesses for over 20 years, holding senior roles in academic publishing. Before becoming self-employed in 2014, he advised on marketing, events, business development, and board strategy, and has also been an associate lecturer in creativity and innovation.

Great to have you on the show, Rob.

JN: When did you realise that you weren’t neurotypical?

• Around 4–5 years ago during conversations with other neurodivergent entrepreneurs.
• Lightbulb moment: “What they’re describing is exactly what I go through.”
• Inspired by his son’s autism diagnosis and family’s subsequent diagnoses (ADHD, autism).

JN: What challenges did you face?

• Overwhelm, inability to finish projects, self-doubt.
• Mistook executive dysfunction for laziness.
• Compared himself negatively to neurotypical colleagues.

JN: What changes have come post diagnosis?

• Reframed self-talk and practiced more self-compassion.
• Realized traditional productivity methods didn’t work.
• Started designing systems around his brain, not against it.

JN: What challenges do you still face now?

• Hyperfocus burnout.
• Imposter syndrome, rejection sensitivity.
• Energy crashes after intense creative focus.
• Still learning to accept what works best for him.

JN: What neuroexceptional strengths are you leaning into now?

• Hyperfocus enables rapid execution.
• High creativity and pattern recognition.
• Can see connections others might miss.
• Embracing divergent thinking and innovation.

JN: What “work” projects are you concentrating on?

• Running NEA: supporting neurodivergent entrepreneurs.
• Partnering with universities on inclusive business programs.
• Launching a new freelance-focused careers hub.
• Working on PhD in neurodivergent entrepreneurship.

JN: What do you enjoy doing in your off time?

• Caring for his autistic son, who is homeschooled.
• Amateur dramatics: musicals, theater, and performance.
• Finds focus and joy through rehearsal and creative expression.

JN: What do you do to optimise productivity during working hours?

• Uses a reMarkable tablet for distraction-free planning.
• Leverages Motion to auto-schedule tasks.
• Plans around energy peaks (10AM–6PM works best).
• Balances chaos with loose structure—"organized mess."

JN: What is some unhelpful productivity advice that doesn’t work for you?

• Time-blocking and Pomodoro techniques.
• Can't “force” hyperfocus to happen on demand.
• Prefers tools that adjust to natural flow and rhythm.

JN: What does your morning routine look like and how has it evolved over time?

• Starts around 9:30–10AM (no longer guilty about late starts).
• Family time and coffee before work.
• Reflects on priorities and adjusts day accordingly.
• Embraces energy-driven, flexible mornings.

JN: How is your sleep? How do you switch off at night?

• Struggles with winding down.
• Uses phone scrolling to calm his brain.
• Gets decent rest but wakes up tired—still a work in progress.
• Enjoys quiet evenings with family and box sets.

JN: Where can people connect with you or find your work?

• LinkedIn: https://www.linkedin.com/in/robtedwards/
• Website: https://www.nea.global/

JN: Final words or asks for the audience?

• "Diverse minds, limitless possibilities" — NEA’s motto.
• Encourages community and collaboration.
• Believes the tide is rising for neurodivergent inclusion.
• “Keep pushing forward — together we’re stronger.”

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

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/