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

Welcome to episode 97 of the Focus and Chill podcast! Today’s guest is the energetic and insightful Pip Scott‑Allen, originally from Canada and now making waves in Australia.

Pip’s journey into leadership and team culture began early—at just 14, he started exploring the world of team building. Since then, he’s worn many hats: outdoor educator, backcountry guide, adventure leader, camp director, lifeguard, and tourism professional. These experiences laid the foundation for his current passion: helping teams thrive.

After being diagnosed with ADD in college, Pip began leaning into his neurodivergent strengths—creativity, adaptability, and a deep empathy for others. Six years ago, he founded Premier Team Building, a company dedicated to helping businesses across Australia strengthen their leadership and culture through dynamic, people-first strategies.

Pip brings humor, purpose, and a bit of “spicy brain” energy to everything he does—and we’re excited to dive into his story.

Welcome to the show, Pip!

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

• Always felt “a bit spicy.”
• High energy and creative as a kid.
• Loved sports, theatre, and music.
• Often felt different but didn’t know why.

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

• College roommate noticed differences.
• Got tested and diagnosed with DD.
• Diagnosis brought clarity and relief.

JN: What challenges did you face?

• Executive functioning issues.
• Trouble with focus and organization.
• Emotional exhaustion from masking.
• Lack of support in early years.

JN: What changes have come post diagnosis?

• Learned to work with his brain, not against it.
• Uses a “Kill List” to prioritize tasks.
• Builds flexible systems and routines.
• Embraced delegation and self-awareness.

JN: What challenges do you still face now?

• Executive dysfunction still present.
• Rigidity in planning causes stress.
• Sensory overload in busy environments.
• Energy crashes after intense work.

JN: What neuroexceptional strengths are you leaning into now?

• Hyperfocus and creative thinking.
• Natural leader in team environments.
• Strong empathy and people skills.
• Innovative event and culture design.

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

• Running Premier Team Building.
• Organizing large-scale team events.
• Coaching business leaders on inclusive cultures.
• Supporting neurodivergent individuals in the workplace.

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

• Hiking and camping.
• Quality time with wife and dogs.
• Enjoys horror movies and live music.
• Wine tasting and being outdoors.

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

• Uses a “Kill List” with max 5 tasks.
• Blocks time in calendar.
• Takes intentional breaks.
• Uses fidgets and noise-cancelling headphones.

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

• Rigid, all-day planning doesn’t work.
• “One task all day” approach backfires.
• Needs flexibility to manage mental energy.

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

• Wakes up around 4:00 AM.
• Prepares night before to reduce decision fatigue.
• Takes vitamins, gym, and reviews task list.
• Gets going early with minimal friction.

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

• Aims for 9–10 PM bedtime.
• Often only gets 4–5 hours.
• Falls asleep quickly due to exhaustion.
• Working on improving sleep hygiene.

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

• LinkedIn: https://www.linkedin.com/in/pip-scott-allen-facilitator-of-awesome-8458a069/
• Email: [email protected]
• Website: https://premierteambuilding.com.au/
• Facebook: https://www.facebook.com/PremierTeamBuildingAus/
• Instagram: https://www.instagram.com/premier_team_building/

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

• Be kind to yourself.
• Understand and respect your energy limits.
• Use tools like the “spoon theory.”
• Build a life that works for your brain.

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 96 of the Focus Chill podcast. 

We’re thrilled to be joined by April Lea today. April is an ADHD founder with a background in product management and software engineering. She's passionate about removing the barriers that stop neurodivergent people from building themselves meaningful and sustainable careers.

April was late diagnosed with autism and ADHD in 2021 after spending her entire life bulldozing through walls to survive and integrate with society. When her disabilities finally caught up with her, her entire life had to change, and that is what fueled the creation of the Neurodiversity Network, an online career hub that wants to break down the barriers to meaningful careers for neurodivergent individuals around the world.

Questions:

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

• April was diagnosed in 2021 after a breakdown. Her neurodivergence had been masked through sheer force of will until burnout caught up with her.
• She describes the diagnosis as liberating – it explained why she felt like she was “trying to play life on hard mode.”

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

• She had suspected differences from a young age but normalized them.
• The collapse in 2021 was a turning point, making her finally confront and explore her neurodivergence.

JN: What challenges did you face?

• Constant masking, sensory overload, and struggling with corporate norms.
• Misunderstandings in communication, expectations around performance, and the exhaustion of pretending to be “normal.”

JN: What changes have come post diagnosis?

• She’s leaned into self-awareness, rest, and pacing herself instead of pushing through.
• More compassion toward herself and openness with others about her needs.
• Designed her work life around her brain, not in spite of it.

JN: What challenges do you still face now?

• Sensory sensitivity, especially with lights and sounds.
• Managing energy and fatigue cycles.
• Dealing with the internalized shame of needing accommodations.

JN: What neuroexceptional strengths are you leaning into now?

• Deep empathy and emotional intelligence.
• Creative problem solving and being highly attuned to systems and processes.
• Building inclusive spaces that reflect real neurodivergent experiences.

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

• April is focused on growing the Neurodiversity Network, offering career coaching and resources for neurodivergent professionals.
• She’s also designing group programs that help people navigate work-life alignment.

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

• Loves sensory activities like colorful lighting setups and dancing.
• Enjoys resting, spending time with animals, and letting her mind wander creatively.

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

• Works in sprints with scheduled recovery.
• Uses natural lighting and sensory-friendly environments.
• Focuses on tasks that align with her energy rather than rigid schedules.

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

• Hustle culture and strict time-blocking.
• Generic productivity hacks that ignore neurodivergent brains and energy cycles.

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

• Avoids rushed mornings. Starts slow with tea, gentle movement, and light exposure.
• Embraces flexibility and intuitive pacing over rigid plans.

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

• Sleep is variable – she often uses calming light shows, soft music, and soothing routines to wind down.
• Has learned to accept her rhythms and build in room for naps.

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

• LinkedIn: https://www.linkedin.com/in/april-lea/
• Email: [email protected]
• Website: https://www.theneurodiversitynetwork.com/
• Facebook: https://www.facebook.com/theneurodiversitynetworkcareerhub/
• Instagram: https://www.instagram.com/theneurodiversitynetwork/

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

• Don’t wait for external validation to start living in alignment with your brain.
• Seek community, self-understanding, and sustainable success—your way.

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 #95! We’re thrilled to be joined by Elizabeth Kaelin today.

Elizabeth Kaelin is a tech founder, award-winning commercialization mentor, and intersectionality business advocate. Her career spans healthcare, tech, venture capital, and corporate leadership, where she helps businesses scale while challenging traditional business norms.

Diagnosed with ADHD later in life, Elizabeth shares how she overcame burnout, adapted her leadership style, and built sustainable success. She is passionate about rethinking productivity, advocating for neurodivergent-friendly workplaces, and showing how ADHD can be a leadership strength.

In this episode, we discuss navigating ADHD as an entrepreneur, energy-based productivity, and how to build a business that actually works for your brain.

Welcome to the show, Liz!

Questions

JN: When did you first realize you had ADHD?

• Diagnosed three separate times before fully accepting it
• Initially dismissed the diagnosis due to career success & masking
• ADHD symptoms became more obvious during burnout & career transitions

JN: How did ADHD impact your early career?

• Worked in dietetics, tech, venture capital & consulting before founding her startup
• Struggled with executive dysfunction & burnout in structured corporate settings
• Thrived in entrepreneurship but faced challenges in long-term project management

JC: How did your ADHD diagnosis change how you approached work?

• Stopped trying to "fix weaknesses" & started optimizing strengths
• Focused on energy-based productivity instead of rigid time management
• Learned to work with her brain, not against it

JN: What was the biggest challenge in building your business as a neurodivergent entrepreneur?

• Struggled with traditional productivity systems that don’t work for ADHD
• Had to develop her own strategies for prioritization & decision-making
• Learned to lean into her strengths rather than force neurotypical approaches

JC: What is your approach to productivity now?

• Uses energy management instead of strict schedules
• Prioritizes flexibility & intuition over rigid planning
• Explores non-traditional frameworks like numerology & cyclical planning

JN: What productivity strategies DON’T work for you?

• “Eat the Frog” method (doing the hardest task first)—completely drains motivation
• Rigid time-blocking & consistency-based productivity hacks
• Trying to force structure instead of embracing fluidity

JC: How do you prevent burnout while managing multiple projects?

• Learned to listen to her body & mental energy levels
• Simplifies decision-making using intuition & structured randomness
• Balances structure with novelty to maintain engagement

JN: What is your morning routine like?

• Uses randomized prompts to keep routines engaging & prevent decision fatigue
• Focuses on three key things daily (movement, mindfulness, connection)
• Simulates a commute even when working from home to set mental boundaries

JN: How do you wind down at night?

• Struggles with sleep & phone distractions—uses grayscale & separate phones
• Listens to music or ambient sounds to shift into relaxation mode
• Tidies up before bed to avoid waking up in a chaotic environment

JN: Where can people connect with you?

• Instagram: @LizKaelinOfficial: https://www.instagram.com/lizkaelinofficial/
• LinkedIn: Elizabeth Kaelin: linkedin.com/in/elizabethkaelin

JC: Final words for the audience?

• “I’d love recommendations for ADHD-friendly digital systems or consultants who help with automation and accountability.”
• “Managing inattentive ADHD without a second brain system is tough—any tips for setting one up?”

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 #94! We’re thrilled to be joined by Claire Thomas today.

Claire Thomas is the CEO and founder of Impact Group, a fast-scaling consulting firm that went from a solo startup to a 50-person, $12 million company in just two years. A 2024 Australian Women’s Small Business Champion and finalist for CEO of the Year, Claire brings deep expertise in business transformation, leadership, and public sector consulting.

Diagnosed with ADHD in her late 30s, Claire’s leadership now prioritizes energy management, neurodivergent-friendly workplaces, and gamified productivity strategies. With over 45% of her team identifying as neurodivergent, she is redefining what it means to build an inclusive, thriving business.

In this episode, we explore how ADHD fuels innovation, why energy management matters more than time, and how neurodivergent leadership is shaping the future of work.

Welcome to the show, Claire!

Questions

JN: What led to your ADHD diagnosis in your late 30s?

• Realized she ticked more ADHD boxes than her child during their assessment
• Grew up with the stereotypical image of ADHD as hyperactive boys
• Diagnosis changed how she viewed her past struggles with anxiety & executive function

JN: How did ADHD impact your early career?

• Struggled with traditional work structures & long-term planning
• Excelled in high-stimulation environments with constant problem-solving
• Always sought fast-moving, complex challenges that kept her engaged

JC: What strengths do you lean into as a neurodivergent CEO?

• Pattern recognition & intuitive problem-solving
• Rapid decision-making & adaptability in uncertain markets
• Ability to connect A to D without needing B & C in between

JN: What is your "energy credits" system, and how does it help?

• Created a daily energy credit system (max 100 credits) to prevent burnout
• Activities like sleep, movement & hydration "add credits"
• Overuse of focus or stress "spends credits" and requires recovery

JC: How do you balance high performance with sustainable work habits?

• Encourages her team to manage energy instead of just pushing productivity
• Uses gamification strategies to make work more engaging
• Helps employees avoid burnout by tracking “energy debt” over multiple days

JN: What challenges do you still face as a neurodivergent leader?

• Managing macro time (long-term planning) is still difficult
• Ensuring that fast-paced decisions don’t leave her team behind
• Balancing innovation with structured execution

JN: What role does AI & automation play in your workflow?

• Uses AI-generated "ClaireBot" to draft applications & communications
• Automates decision-making processes to reduce cognitive load
• Leverages AI for business insights & streamlining client solutions

JC: What productivity strategies work for you?

• Uses Jira as a personal Kanban board to track ideas & tasks
• Prefers momentum-building tasks before tackling hard projects
• Schedules clearance blocks for deep focus & reducing backlog

JC: What productivity strategies DON’T work for you?

• “Eat the frog” method (doing the hardest task first)—kills motivation
• Strict time-blocking—prefers adaptive schedules based on energy levels
• Forcing linear thinking—thrives on intuitive problem-solving & connections

JN: What does your morning routine look like?

• Starts the day by guiding her neurodivergent children through their morning routines
• Runs with a work colleague for accountability (3-4 days a week)
• Externalizes plans visually to offset ADHD-related time blindness

JN: How do you wind down at night?

• Drinks herbal tea & avoids social media before bed
• Prioritizes consistency over perfection—acknowledges that routines aren’t always easy
• Manages "galaxy brain" thoughts by externalizing ideas before sleep

JN: Where can people connect with you?

• LinkedIn: https://www.linkedin.com/in/claire-m-thomas/

JC: Final words for the audience?

• “Manage energy, not time. You can’t borrow from tomorrow forever.”
• “Success isn’t about doing everything—it’s about doing what works 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 #93! We’re thrilled to be joined by Swantje Lorrimer today.

Swantje Lorrimer has built a career spanning multiple industries, including academic research, film productions (Star Wars, The Fall Guy), and ADHD coaching. After struggling to fit into traditional job structures, she embraced freelancing, creativity, and adventure as the key to thriving with ADHD.

In this episode, we explore dopamine-seeking behavior, unconventional careers, ADHD-friendly productivity strategies, and why neurodivergent people often struggle with traditional routines.

Welcome to the show, Swantje!

Questions

JN: When did you first realize you were neurodivergent?
Realized later in life after seeking ADHD coaching for her children

• Initially dismissed the ADHD coach’s comments—until she recognized her own patterns
• Diagnosis made everything in her life make sense

JN: What was it like growing up undiagnosed with ADHD?

• Left home at 16 to move to Finland with no prior knowledge of Finnish
• Sought big, high-stimulation experiences—milking goats in a hippie commune, working in hospitals, etc.
• Always chased dopamine hits—leading to an adventurous but unpredictable career

JC: What was your career path before becoming an ADHD coach?

• Worked as a costume designer on major film productions like Star Wars
• Freelanced in theater, opera, and academic research in philosophy
• Struggled with structured, repetitive jobs, always seeking new challenges

JN: How did getting diagnosed with ADHD change things for you?

• Stopped feeling like a failure—realized her brain just worked differently
• Understood that she needed flexibility, novelty, and control over her work
• Learned to embrace her ADHD instead of fighting against it

JC: What led you to ADHD coaching?

• Saw her own children struggle with neurodivergence and wanted to support others
• Realized her background in academia and creativity gave her a unique coaching perspective
• Studied ADHD coaching in New York and now runs Doing, Doing, Done

JN: What productivity strategies work for you?

• Avoids SMART goals—prefers a fluid, adaptable approach to projects
• Uses dopamine as a guide—choosing tasks that naturally engage her brain
• Outsources and delegates when possible instead of trying to do everything alone

JC: What productivity strategies DON’T work for you?

• Strict routines & time-blocking—every day is different, so flexibility is key
• Rigid linear task completion—she works best by jumping between ideas
• Overcommitting to projects without energy management—learned to say no strategically

JN: What does your morning routine look like?

• No fixed routine—every day is different
• Loves starting the day with deep focus work when possible
• Goes to the gym when energy allows, without rigid expectations

JN: How do you wind down at night?

• Drinks hot cocoa and reads a book before bed
• Engages in creative activities like bookbinding and illustration
• Prioritizes listening to her energy levels rather than forcing structure

JN: Where can people connect with you?

• Website: https://www.doingdoingdone.com.au/
• LinkedIn: https://www.linkedin.com/in/swantje-lorrimer-14172558/
• Facebook: https://www.facebook.com/profile.php?id=61567285666137

JC: Final words for the audience?

• “Your brain isn’t broken—stop trying to make it fit neurotypical standards.”
• “The world needs neurodivergent thinkers—find your own way to thrive.”
  
  

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 #92! We’re thrilled to be joined by Jacob Kness today.

Jacob Kness is a social entrepreneur and neurodivergent advocate, helping autistic job seekers find meaningful work. Diagnosed with autism, ADHD, and Tourette’s, Jacob has spent years exploring fitness, biomechanics, and biohacking as tools for mental and physical well-being.

In this episode, we dive into how exercise, cold shock therapy, and breathwork can help neurodivergent individuals build resilience, focus, and confidence.

Welcome back to the show, Jacob!

Questions

JN: How has your approach to fitness evolved over time?

• Started with bodybuilding-style training, then shifted to functional movement
• Explored martial arts, breath control & biomechanics to improve movement patterns
• Uses fitness as a daily practice for managing Tourette’s & ADHD symptoms

JN: What role does exercise play in managing neurodivergent traits?

• Helps with mind-body connection & proprioception
• Strengthens fast-twitch muscle fibers for better motor control
• Acts as a tool for emotional regulation & energy management

JC: How did cold shock therapy become part of your routine?

• Discovered its benefits through Wim Hof breathing & resilience training
• Helps with stress regulation, focus & nervous system balance
• Uses cold showers & ice baths to reset after workouts

JN: What biomechanical challenges do neurodivergent individuals often face?

• Poor posture & joint alignment due to sensory processing differences
• Foot placement, hip alignment & movement efficiency can impact training
• Many personal trainers overlook neurodivergence in exercise programming

JC: What advice would you give neurodivergent individuals starting their fitness journey?

• Listen to your body rather than following rigid workout plans
• Find movement styles that feel natural—martial arts, yoga, weightlifting, etc.
• Focus on form, breath, and body awareness before increasing intensity

JN: How does fitness improve social confidence & resilience?

• Gyms provide structured social exposure without forced interaction
• Builds discipline, self-trust & confidence in everyday life
• Martial arts, team sports & group training offer supportive communities

JC: What productivity strategies work best for you?

• Uses exercise as an anchor to set the tone for the day
• Breaks tasks into physical & mental blocks to maintain focus
• Uses breathwork & cold exposure for quick resets during high-energy tasks

JN: What does your morning routine look like?

• Starts with movement (stretching, light training, or breathwork)
• Uses cold exposure as a mental reset before work
• Eats high-protein meals to fuel brain function

JN: How do you wind down at night?

• Rolls out muscles & stretches to relax the nervous system
• Avoids high-stimulation activities before bed
• Journals & reflects on the day's progress

JN: Where can people connect with you?

• LinkedIn: https://www.linkedin.com/in/jacob-alan-kness/
• Email: [email protected]
• Asperger’s Victoria Website: https://aspergersvic.org.au/employment
• Doughnuts Business: Visit at Acuna Park Market

JC: Final words for the audience?

• “Find what movement works for you—fitness isn’t one-size-fits-all.”
• “The body and mind are deeply connected—train both to thrive.”
  
  

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 #91! We’re thrilled to be joined by Dr. Sharon Zivkovic today.

Dr. Sharon Zivkovic is an autistic social entrepreneur, systems thinker, and complexity scientist. As the CEO of Community Capacity Builders, she has used autistic cognition and systemizing strengths to develop and commercialize innovative solutions for wicked problems.

Sharon has been recognized with a Fresh Scientist Award and her work is featured on the Complexity Sciences Map for Applied Complexity. Most recently, she founded the Centre for Autistic Social Entrepreneurship, which aims to create a neurodiversity-affirming entrepreneurial ecosystem.

In this episode, we discuss how autistic cognition can be a superpower in systems thinking, innovation, and entrepreneurship.

Welcome to the show, Sharon!

Questions

JN: When did you first realize you were neurodivergent?

• Knew she was different as a child but autism wasn’t associated with girls at the time
• Struggled in school due to difficulty processing information
• Was eventually signed out of school at 14 and spent 16 years on welfare

JN: What led you back to education later in life?

• Wanted to be financially independent when her daughter turned 16
• Went back to high school as the only mature-age student, then pursued university degrees
• Developed self-learning strategies, including recording lectures and transcribing them at home

JN: What was your career path before entrepreneurship?

• Worked in accounting and economic development, but struggled with traditional employment
• Was successful in jobs but found she was “uncontrollable” as an employee
• Eventually started Community Capacity Builders to work on her own terms

JC: What inspired you to become a social entrepreneur?

• Developed social innovation programs focused on community capacity building
• Won the Enterprising Woman of the Year Award for her work in social enterprise
• Started seeing autistic cognition as an advantage in problem-solving and system innovation

JC: What is a "wicked problem" and how does complexity science help solve them?

• Wicked problems are complex issues like climate change & poverty with no simple solutions
• Complexity science helps map out the interconnected causes and effects
• Uses system transitions and structured problem-solving to drive change

JN: How did receiving an autism diagnosis at 61 impact you?

• Helped her understand why traditional employment never worked
• Realized she had built the perfect life for an autistic person—self-employed, off-grid, full control over work
• Frustrated by the deficit-based approach of disability services

JN: What challenges do autistic entrepreneurs face?

• Rigid business structures don’t work for many autistic thinkers
• Struggle with delegation, executive function, and bureaucracy
• Need support systems tailored to their cognitive strengths

JC: What productivity strategies work best for you?

• Works in long focus blocks, starting immediately after waking up
• Monotropic focus—prefers to work on one major project at a time
• Takes structured movement breaks throughout the day

JC: What strategies do NOT work for you?

• Multitasking or switching between different projects—prefers to finish one before starting another
• Traditional productivity hacks designed for neurotypicals
• Rigid, unnecessary social obligations—prioritizes meaningful work over networking

JN: What does your morning routine look like?

• Straight to work after waking up—no coffee, no distractions
• Works for several hours before breakfast
• Highly structured and optimized for deep work

JN: How do you wind down at night?

• Watches movies while doing physiotherapy exercises
• Batch cooks meals to minimize time spent on daily food prep
• Loves her off-grid lifestyle and avoids unnecessary social interactions

JN: Where can people connect with you?

• LinkedIn: linkedin.com/in/dr-sharon-zivkovic-2587888
• Website: https://www.communitycapacity.com.au/

JC: Final words for the audience?

• “Neurodiversity is a movement. We need to take control of our own narrative.”
• “Autistic cognition is an asset—let’s build systems that recognize and support it.”
  
  

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 #90! We’re thrilled to be joined by Michael O’Sullivan today.

Michael O’Sullivan is a mind and body performance coach specializing in executive health, leadership, and peak performance. With over 25 years of experience in health and well-being, he helps CEOs, entrepreneurs, and professionals optimize their energy, focus, and productivity.

As the founder of Body Beyond Limits and Elite Power Moves, Michael works with functional genomic testing, blood work, and high-performance strategies to create personalized health and leadership plans. Diagnosed with ADHD later in life, he has turned it into a superpower, designing science-backed methods to manage stress, master time, and maintain momentum.

In this episode, we discuss ADHD, leadership, energy management, and how to structure your life for long-term success.

Welcome to the show, Michael!

Questions

JN: When did you first realize you were neurodivergent?

• Always struggled with focus, impulsivity, and delegation
• Friends with ADHD pointed out he had all the traits
• Got diagnosed at age 40 and turned ADHD into a strength

JN: How did ADHD affect your leadership style?

• Used to be a transactional leader, constantly checking on tasks
• Transitioned to transformational leadership using the 10-80-10 approach
• Learned to delegate, trust his team, and focus on high-impact work

JN: What changes did you make in managing your business and team?

• Uses Loom videos, SOPs, and AI to streamline work
• Gives his team more ownership and accountability
• Focuses on high-leverage tasks rather than micromanaging

JC: What are some of your best productivity strategies for ADHD?

• Time-blocking energy levels – Grouping similar tasks together
• Recording Loom videos & delegating – Saves time on repetitive tasks
• Using binaural beats & movement breaks – Boosts focus & creativity

JC: What are some productivity strategies that DON’T work for you?

• Pomodoro technique – Finds longer deep-work sessions more effective
• Strict to-do lists – Prefers prioritizing tasks based on impact & energy
• Forcing structure – Works better with flexible routines & flow states

JN: What does your morning routine look like?

• Wakes up at 3 AM – Starts the day with lemon water & breathwork
• Gratitude journaling & movement – Sets the tone for peak performance
• Deep work first – Tackles the most important tasks before distractions

JN: How do you wind down at night?

• Stops eating 2 hours before bed – Optimizes digestion & sleep quality
• Blue light blockers & meditation – Reduces mental overstimulation
• Asks subconscious questions before sleep – Enhances problem-solving overnight

JN: How does diet impact ADHD & performance?

• Avoids high-starch meals that spike insulin – Keeps blood sugar stable
• Focuses on high-protein, nutrient-dense meals for sustained energy
• Uses scheduled meal reminders to avoid forgetting to eat

JN: How do movement and recovery affect productivity?

• 6 minutes of movement every hour boosts productivity by 60%
• Uses cryotherapy, hot yoga & gym sessions to regulate stress
• Schedules recovery days after high-energy work periods

JN: Where can people connect with you?

• LinkedIn: https://www.linkedin.com/in/elitepowermoves/
• Instagram: https://www.instagram.com/michaelosullivanexecutivecoach/
• Website: https://www.michaelosullivanfitness.com/official-page

JC: Final words for the audience?

• "Success isn’t about working harder—it’s about managing energy smarter."
• "Optimize your calendar, focus on high-impact work, and make recovery a priority."
  
  

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 #89! We’re thrilled to be joined by Lia Lawton today.

Lia Lawton is a neurodivergent psychologist and psychosexual therapist, passionate about helping clients explore intimacy, communication, and relationships in ways that are authentic to their unique neurotypes. She runs Fine Sanctuary, a private practice that provides therapy for ADHD, autism, and sexual health concerns.

Diagnosed with ADHD in her late 20s, Lia understands firsthand the challenges of masking, late diagnosis, and navigating relationships as a neurodivergent adult. She is also working on developing neurodivergent-friendly tech tools to support better communication and connection.

In this episode, we dive into how ADHD and autism affect relationships, intimacy, emotional regulation, and self-acceptance.

Welcome to the show, Lia!

Questions

JN: When did you first realize you were neurodivergent?

• Late 20s—her dad was diagnosed first and encouraged her to get assessed
• Had struggled with dyscalculia (number dyslexia) in school but wasn’t identified as neurodivergent
• ADHD traits were dismissed in school as “lazy” or “talking too much”

JN: What was school like for you growing up?

• Thrived in primary school but struggled after transitioning to a larger, all-girls school
• Was misunderstood and labeled as lazy, leading to complete withdrawal
• A teacher once wrote in a report: "Lia handed in no work this year. Good luck for year 11."

JN: What was your career path before psychology?

• Worked in event management, nightclubs, and the strip club industry
• Loved fast-paced, high-stimulation environments that suited her ADHD brain
• A bad therapy experience led her to return to university to study psychology

JC: How did getting diagnosed with ADHD change things for you?

• Medication was life-changing, but not a complete fix
• Helped level the playing field but still required additional strategies
• Found alternative supports like binaural beats and heavy metal music for focus

JC: How do ADHD and autism impact relationships and intimacy?

• Emotional regulation issues can cause communication breakdowns
• Masking in relationships leads to burnout and resentment
• Many neurodivergent people struggle with sensory sensitivities & intimacy disconnect

JC: What are some common intimacy struggles for neurodivergent clients?

• Porn addiction, anxiety around sex, erectile dysfunction, painful sex, and mismatched libidos
• Relationship challenges when one partner is neurodivergent and the other isn’t
• Communication breakdowns due to different processing styles

JN: How do you help couples navigate neurodivergence in relationships?

• Explains the brain differences to both partners to build understanding
• Helps clients develop clearer communication strategies
• Encourages acceptance of different intimacy needs rather than forcing a "norm"

JN: What new projects are you working on?

• Exploring AI and app development to create neurodivergent-friendly communication tools
• Writing a book on ADHD, sex, and relationships (currently in the idea-collection phase)

JC: What productivity strategies work for you?

• Standing desk for movement while working
• Binaural beats & heavy metal music to help with focus
• Breaking tasks into structured steps to avoid feeling overwhelmed

JC: What productivity advice does NOT work for you?

• Journaling in pre-dated diaries—leads to guilt when she forgets to use it
• "Just remember to do it" strategies—doesn’t work for ADHD brains
• Out of sight, out of mind—has to leave things visible to remember them

JN: What does your morning routine look like?

• Not a morning person—needs time to wake up and reset
• Starts with a shower & reviewing client notes before first session
• Uses movement & structured quiet time before diving into work

JN: How do you wind down at night?

• Reads before bed to slow down thoughts
• Avoids work-related conversations in the bedroom
• Finds her Golden Retriever comforting & part of her nightly routine

JN: Where can people connect with you?

• Website: https://findsanctuary.com.au/
• Instagram: https://www.instagram.com/masterofsex_ology/

JC: Final words for the audience?

• "Know your own brain. The more you understand it, the easier life becomes."
• "You’re already playing life on hard mode—find what makes things easier."
  
  

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 #88! We’re thrilled to be joined by Ewa Nowińska today.

Ewa Nowińska is a psychologist specializing in ADHD, trauma, and eating disorders, with a unique perspective shaped by her lived experience in a neurodivergent family. Originally from Poland, she has lived and worked across four different countries and now practices in Sydney.

Ewa's work focuses on helping adults with ADHD navigate emotional regulation, trauma healing, and eating disorders, using evidence-based methods like EMDR therapy. She also provides therapy in Spanish and Polish, making her practice accessible to diverse communities.

In this episode, we explore the link between ADHD and trauma, masking, self-acceptance, and how to build emotional resilience.

Welcome to the show, Ewa!

Questions

JN: When did you first realize you were neurodivergent?

• Grew up in a neurodivergent family but didn’t recognize her own ADHD
• Hyperactivity and impulsivity were seen as personality traits rather than ADHD signs
• Began working with ADHD assessments and recognized traits in herself

JN: What was it like growing up with undiagnosed ADHD?

• Encouraged to be creative at home, but criticized for being too loud & direct outside
• Cultural expectations in Poland added to the challenge of masking
• Realized her traits stood out even among other Polish people

JN: How did your ADHD diagnosis change things for you?

• Provided relief and clarity about why certain challenges existed
• Experienced the grief of late diagnosis, wondering how life might have been different
• Faced dismissiveness from colleagues who viewed ADHD through a trauma-only lens

JN: What’s the connection between ADHD and eating disorders?

• ADHDers often struggle with impulsivity, emotional eating & interoception (body signals)
• Hyperfixation on food or lack of structure can lead to disordered eating patterns
• EMDR therapy is useful for addressing past experiences tied to body image and food habits

JC: What are some of the biggest challenges your ADHD clients face?

• Rejection Sensitivity & Childhood Messages – internalizing being "too much"
• Masking & Burnout – trying to appear neurotypical leads to exhaustion
• Balancing Structure & Flexibility – learning how to create systems that work

JC: What strategies help with emotional regulation?

• Body-based regulation – exercise, movement, and grounding techniques
• Externalizing thoughts – writing down intrusive thoughts before bed
• Creating safe environments – surrounding yourself with people who accept you without masking

JN: How does EMDR therapy help neurodivergent individuals?

• Helps process past experiences of rejection, shame & trauma
• Reduces emotional distress tied to past experiences of being misunderstood
• Provides a non-verbal approach to processing trauma, which is useful for alexithymic (emotionally disconnected) individuals

JN: What does your morning routine look like?

• 6 AM wake-up – Prepares kids' lunches before heading to the gym
• Gym session – Exercises in the morning as a non-negotiable self-care habit
• Starts work after breakfast with a structured but flexible approach

JN: How do you wind down at night?

• Aiming for a 9 PM bedtime – Reads or watches something light before sleeping
• Uses meditation & writing down thoughts if her mind is racing
• Reminds herself that perfection isn’t necessary before going to sleep

JN: Where can people connect with you?

• Website: https://enpsych.com.au/
• Instagram: https://www.instagram.com/enpsych.com.au/
• Ebook & Resources: Available on her website

JC: Final words for the audience?

• "You don’t need to fit into neurotypical expectations—find what works for you."
• "Healing is possible when you allow yourself to be seen and understood.”
  
  

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/