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

Welcome to episode #87! We’re thrilled to be joined by Werner Van Huffel today.

Werner Van Huffel is the co-founder of Kavn, a career support organization that helps neurodivergent professionals find meaningful remote work. With a background in enterprise architecture, AI, and business consulting, Werner has spent years advocating for career remoter professionals, ensuring they thrive in workspaces that align with their strengths.

Diagnosed later in life, Werner discovered his neurodivergence through supporting his children. This realization led him to study psychology, homeschool his kids, and ultimately launch Kaven—a company that matches neurodivergent professionals with remote work environments that foster success.

In this episode, we explore the intersection of neurodivergence, remote work, AI, and productivity.

Welcome to the show, Werner!

Questions

JN: How did you first discover you were neurodivergent?

• Never thought of himself as different until seeing his children struggle
• Started noticing similar traits in himself while homeschooling and studying psychology
• Realized society has become less accepting of differences, which led to launching Kaven

JN: What inspired you to start Kaven?
Started as a recruitment agency but quickly shifted focus to supporting neurodivergent professionals

• Noticed a pattern: traditional career paths weren’t working for many neurodivergent people
• Coined the term “career remoter” to describe professionals who don’t follow linear career paths

JN: What is a "career remoter"?

• Someone who follows their own path rather than climbing a corporate ladder
• Often works independently, values flexibility, autonomy, and meaningful work
• Many neurodivergent professionals thrive in non-traditional career setups

JN: How does Kaven support remote professionals?

• Matches neurodivergent professionals with remote-friendly organizations
• Helps businesses create truly inclusive remote work environments
• Provides psychological first aid & career coaching for professionals navigating career changes

JN: What are the biggest advantages of remote work for neurodivergent individuals?

• Reduced social demands – Less energy spent on office politics and sensory overwhelm
• More control over workspace – Can customize environment for focus and comfort
• Flexible schedules – Work when productivity is highest, not just 9 to 5

JN: What are the challenges some neurodivergent professionals face with remote work?

• Some ADHD professionals struggle with lack of body doubling and external structure
• Others miss spontaneous idea-sharing that happens in physical workspaces
• Kaven helps find solutions tailored to individual needs, whether fully remote or hybrid

JC: How do you use AI as a productivity tool?

• Uses AI for speech-to-text to capture ideas faster than typing
• Runs AI-powered summarization tools to process large amounts of information quickly
• Believes AI is a game-changer for neurodivergent professionals who struggle with traditional workflows

JN: What productivity strategies work best for you?

• Focuses on outcomes rather than rigid to-do lists
• Uses mind maps to organize thoughts and break down complex projects
• Records ideas verbally and transcribes them for structured review

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

• Strict time-blocking – Prefers a flexible workflow that allows for deep dives into tasks
• “Eat the frog” method – Finds it more effective to start with exciting tasks to build momentum
• Traditional task lists – Instead, prioritizes tasks based on impact & urgency

JN: What does your morning routine look like?

• Starts at 5 AM with a morning walk or exercise to get energy levels up
• Prepares mentally for the day by identifying key priorities
• Works from home but visits client sites when needed for collaboration

JN: How do you wind down at night?

• Gaming (Diablo, Project Zomboid, Elite Dangerous) helps transition from work to relaxation
• Reads tech & psychology research to stay engaged with evolving ideas
• Sometimes gets bursts of inspiration late at night and captures ideas before sleeping

JN: Where can people connect with you?

• Website: https://www.kavn.au/
• Email: [email protected]

JC: Final words for the audience?

• "Accept who you are. You’re not different—you’re you, and that’s enough."
• "Find the career setup that works for your brain, not the one society tells you to follow."
  
  

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 #86! We’re thrilled to be joined by Ana Krajinović today.

Ana Krajinović is a linguist, writer, and comic artist whose work explores the intersection of language, cognition, and visual storytelling. As an academic researcher at Tilburg University, she studies how comics use symbolic structures to convey meaning.

Diagnosed with ADHD in adulthood, Ana has navigated challenges with task paralysis, executive dysfunction, and emotional regulation—but she’s also learned to harness her neurodivergence as a strength. Through her comics and writing, she shares insights on productivity, motivation, and embracing creative chaos.

In this episode, we discuss ADHD, autism, creativity, productivity struggles, and how to work with your brain, not against it.

Welcome to the show, Ana!

Questions

JN: When did you first realize you were neurodivergent?

• Started noticing ADHD traits about three years ago
• Initially misdiagnosed with depression and social anxiety
• Discovered ADHD through HowToADHD YouTube videos
• Diagnosis process in Germany was smooth, but long-term care was challenging

JN: What challenges did you face growing up with undiagnosed ADHD?

• Was an excellent student because school was a special interest
• Social difficulties—never fully understood trends, popularity, or social norms
• Struggled with spatial awareness—difficulty with sports, movement, and even using appliances
• Noticed task paralysis in adulthood when responsibilities increased

JN: How did your ADHD impact your PhD journey?

• Passion for linguistics kept her engaged, but executive function challenges made consistent work difficult
• Struggled with bureaucracy and non-research tasks
• Motivation fluctuated—hyperfocused on interesting topics but shut down on tedious tasks

JN: How did you manage emotional regulation and overwhelm?

• Experienced meltdowns and shutdowns over small tasks
• Learned to recognize disproportionate emotional reactions to certain demands
• Found self-acceptance through embracing chaos instead of forcing structure

JC: What changed for you after receiving your ADHD diagnosis?

• Biggest shift was self-acceptance—realizing her brain works differently but isn’t "less"
• Stopped feeling guilty for needing more time on tasks
• Medication helped initially, but her biggest breakthrough came from Chasteberry supplements
• Found a balance between structure and flexibility to optimize creativity

JC: What are some productivity strategies that work for you?

• Start with tasks you enjoy to build momentum
• Trick yourself into hyperfocus by doing something exciting first
• Use body doubling & external accountability to stay on track
• Flexible scheduling—writes down tasks but doesn’t guilt-trip herself for postponing them

JC: What productivity advice does NOT work for you?

• "Eat the frog" (doing the hardest task first)—kills motivation for the entire day
• Strict time-blocking—leads to frustration when tasks take longer than expected
• Forcing inspiration—instead, she reads comics or listens to creators to spark ideas

JN: How do you approach creativity and motivation?

• Embraces chaos—lets ideas flow rather than forcing a rigid schedule
• Uses deadlines as external motivators to push through creative blocks
• Allows herself to switch between projects instead of forcing consistency

JN: What does your morning routine look like?

• Slow start with breakfast & conversation—important for waking up mentally
• Gradual movement (yoga, stretching, light work) before diving into deep tasks
• Avoids immediate productivity pressure to prevent shutdowns

JN: How do you wind down at night?

• Watches Netflix or does low-effort activities to relax
• Uses earplugs and a sleep mask to eliminate sensory disruptions
• Prioritizes a quiet, distraction-free sleep environment

JN: Where can people connect with you?

• Website: annakrajinovic.com
• Medium: https://medium.com/@anakrajinovic
• Substack: https://anakrajinovic.substack.com/
• Instagram: https://www.instagram.com/anacomics/

JC: Final words for the audience?

• "Follow what excites you. If something doesn’t spark joy, explore a different path."
• "Don’t judge your productivity by neurotypical standards—find what 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 #85! We’re thrilled to be joined by James Cavanagh today.

James Cavanagh is a neurodiversity consultant and the founder of Raw Life Health, a practice dedicated to helping neurodivergent individuals thrive. With over 25 years of experience in mental health, education, and disability support, James combines evidence-based therapy with lived experience to create neuroaffirming strategies.

He is the creator of the Rawsome Framework, a strength-based approach to emotional regulation, productivity, and resilience. Passionate about transforming workplaces, healthcare, and education for neurodivergent individuals, James brings a holistic and person-centered approach to his work.

In this episode, we discuss ADHD, emotional regulation, executive functioning, and how to create personalized routines that actually work.

Welcome to the show, James!

Questions

JN: Can you share your journey with neurodivergence?

• Showed signs of ADHD in childhood but wasn’t diagnosed until later in life
• Experienced anxiety and misdiagnoses in the 90s before identifying as neurodivergent
• Diagnosis brought relief and a structured guide for self-understanding

JN: What challenges did you face growing up with ADHD?

• Struggled with emotional regulation, leading to difficulties in social and work settings
• Felt frustrated by the executive function demands of traditional education and workplaces
• Realized later in life that ADHD was impacting finances, relationships, and daily routines

JN: How has ADHD shaped your career path?

• Worked in various fields—education, mental health, disability support—before founding Raw Life Health
• Used his curiosity and adaptability as strengths rather than seeing them as failures
• Built a strengths-based approach to help others find their personal work-life balance

JN: Can you explain the Rawsome Framework?

• A strengths-based system for resilience, emotional regulation, and productivity
• Consists of seven pillars: Relationships, Adaptability, Wellness, Sensory Processing, Organization, Mindfulness, and Empowerment
• Designed to help individuals create structured, flexible environments that work for their neurotype

JN: What are some key productivity strategies that work for ADHD?

• Uses the Mandatory, Mundane, Meaningful (3M) Method to structure daily tasks
• Gamifies tasks to make boring activities more engaging
• Uses stress as a currency—ensuring high-stress tasks provide meaningful outcomes

JN: What are some common productivity tips that don’t work for you?

• "Just focus harder" – ADHD is not a lack of effort but a challenge of directing effort
• Strict time-blocking methods – prefers a flexible, adaptive approach instead
• Unhelpful advice from neurotypicals – often dismisses the real struggles of executive dysfunction

JN: What does your morning routine look like?

• Wakes up gradually over 15 minutes to avoid shock to the system
• Starts the day with a shower, coffee, and a 30-minute walk to clear his mind
• Arrives at work an hour early to ease into the day without stress

JN: How do you optimize sleep and wind down at night?

• Keeps phones out of the bedroom and uses an old-school alarm clock
• Creates a sensory-friendly environment to reduce overstimulation
• Uses mental visualization techniques to prepare for sleep

JN: Where can people connect with you?

• LinkedIn: https://www.linkedin.com/in/james-cavanagh-rawlife/
• Raw Life Health Website (Coming Soon): https://www.rawlifehealth.com/

JN: Final words for the audience?

• "Keep things real—embrace who you are and work with your brain, not against it."
• "You deserve to take up space. Find the strategies that help you 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 #84! We’re thrilled to be joined by Annelil Desille today.

Annelil Desille is an ADHD-registered clinical psychologist who blends lived experience with evidence-based practice to support neurodivergent individuals. Her special interests include neurodivergence, the mind-body connection, sexual health, intimacy, attachment, and spirituality.

Through her work, she helps neurodivergent individuals and couples navigate the unique challenges of relationships, task paralysis, self-acceptance, and personal growth. She also runs couples retreats focused on rebuilding intimacy and improving communication for neurodivergent partners.

In this episode, we discuss ADHD, PDA (Pathological Demand Avoidance), neurodivergent relationships, and practical strategies for overcoming daily challenges.

Welcome to the show, Annelil!
Questions

JN: When did you first realize you were neurodivergent?

• Identified with ADHD in 2018 during a binge-eating trial study
• Diagnosed formally with autism in 2021 after a colleague recognized traits in her
• Struggled with self-doubt but eventually embraced her neurodivergence

JN: What were some of the biggest challenges you faced in school?

• Struggled with stats (had to take six years of it in her psych degree)
• Severe task initiation issues, leading to all-nighters and procrastination
• Excelled in subjects she loved but found others nearly impossible to engage with

JN: How did your diagnosis change your life?

• Medication was life-changing—marks jumped from 60s to 90s
• Allowed her to develop self-compassion for struggles she previously blamed herself for
• Created affirmation decks to help herself and others embrace neurodivergence

JN: What challenges do you still experience now?

• Task paralysis due to PDA—struggles to start even things she enjoys
• Uses the INCU acronym (Interest, Novelty, Competition, Urgency) to overcome task avoidance
• Finds creativity and gamification essential for motivation

JC: What are you currently working on?

• Couples Retreats – Helping neurodivergent couples rebuild intimacy and improve communication
• Task Initiation App – Developing an app that provides customizable voice prompts to match energy levels

JC: What strategies work best for productivity?

• Water bottles & snack stations to avoid breaking hyperfocus
• Body doubling and external accountability to stay on track
• Gamification – Making boring tasks fun by turning them into challenges

JC: What productivity strategies don’t work for you?

• Time blocking & Pomodoro method – Feels too rigid and disrupts deep focus
• Strict consistency – Prefers a continuity approach (changing up habits every two weeks to maintain novelty)

JN: What does your morning routine look like?

• Low-spoon, medium-spoon, and high-spoon versions based on energy levels
• Journaling, gratitude, and affirmations as key daily habits
• Prefers buffer time before work (arrives an hour early for flexibility)

JN: How do you manage sleep with ADHD?

• Struggles with sleep regulation and frequent vivid dreams
• Antihistamines unexpectedly helped with sleep due to histamine-related sleep disturbances
• Works with her body’s natural rhythms rather than forcing early wake-ups

JN: Where can people connect with you?

• Therapy Practice: https://www.neurokinnection.com.au/
• Retreats & Resources: https://www.nk-intimacy-alchemy.com.au/
• Instagram: https://www.instagram.com/neurokinnection/

JC: Final words for the audience?

• "Figure out what you need before seeking external solutions."
• "You know yourself best—trust your instincts and adapt strategies to fit 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 #83! We’re thrilled to be joined by Rosie Putland today.

Rosie Putland is a proudly disabled and autistic public speaker, creative consultant, and co-founder of Modality Co, a digital accessibility consultancy focused on creating connection through accessibility. She is passionate about working with teams and leaders to develop sustainable, holistic digital accessibility practices.

Rosie is known for her ability to create engaging presentations that change perspectives, her unwavering commitment to the accessibility and disability community, and her special interest in ducks.

In this episode, we discuss Rosie’s journey of discovering she was autistic, her experience with autistic burnout, the importance of digital accessibility, and how organizations can create more inclusive online experiences.

Welcome to the show, Rosie!

Questions

JN: When did you first realize you were neurodivergent?

• Always felt different growing up but attributed it to other factors (poverty, family violence, being queer)
• Noticed similarities with other neurodivergent people before having the language for it
• At 16, found an online document on autistic traits and highlighted everything that applied
• Self-identified before formal diagnosis at 20 due to severe autistic burnout

JN: What was your experience with autistic burnout?

• Felt deep apathy toward everything, including special interests
• Struggled with severe insomnia and inability to care for herself
• Had difficulty navigating support systems like Centrelink
• Took six to eight months to recover from burnout and start rebuilding

JN: How did formal diagnosis change things for you?

• Brought relief and validation after years of feeling misunderstood
• Required recontextualizing her entire life through an autistic lens
• Helped her shift from internalized shame to self-acceptance
• Allowed her to create accommodations that support her well-being

JN: What challenges do you still face today?

• Neurodivergence intersects with other health conditions (e.g., rheumatoid arthritis, cancer treatment)
• Lack of resources on navigating major health challenges as an autistic person
• Difficulty finding information or medical professionals who understand both autism and chronic illness

JN: How do you approach disclosure of neurodivergence?

• Faces discrimination whether she discloses or not, but prefers to control her own narrative
• Chooses to disclose because it helps others understand rather than make incorrect assumptions
• Advocates for meeting people where they are in their neurodivergence journey

JC: What strengths are you leaning into now in your work at Modality Co?

• Intuition & Pattern Recognition – Quickly identifies problems and potential risks
• Strong Sense of Justice – Drives her advocacy and push for meaningful change
• Ability to Learn Quickly – Picks up new skills and adapts to different challenges, which helps in entrepreneurship

JC: Can you tell us about your work at Modality Co and the Tasmanian Digital Accessibility Community?

• Modality Co: Helps businesses create accessible digital products and services
• Works with companies to meet Web Content Accessibility Guidelines (WCAG)
• Runs training and consulting programs to improve digital accessibility
• Tasmanian Digital Accessibility Community: Monthly meetups fostering the accessibility and disability community

JC: What do you enjoy doing in your free time?

• Loves spending time near reserves to watch ducks (but doesn’t have pet ducks yet!)
• Reads nonfiction and sci-fi, especially books by disabled authors
• Enjoys knitting, sewing, gardening, and interior design

JC: How do you optimize productivity during your working hours?

• Finds co-working/body doubling extremely effective for staying focused
• Uses Twitch co-working streams when working alone
• Uses five-minute timers to trick her brain into getting started

JC: What productivity advice doesn’t work for you?

• "Eat the frog" (doing the hardest task first) creates anxiety and resistance
• Short work bursts & frequent breaks disrupt flow; prefers long focus sessions

JN: What does your morning routine look like?

• Prefers to be the first one awake for quiet time
• Enjoys breakfast and coffee alone while listening to an audiobook or podcast
• Starts work before business hours to get deep work done without distractions

JN: How do you wind down at night?

• Follows a strict sleep routine to prevent insomnia
• Has mandatory low sensory hours from 8-10 PM for relaxation
• Uses a Manta sleep mask with Bluetooth for audiobooks or meditation

JN: Where can people connect with you?

• LinkedIn: https://www.linkedin.com/in/rosie-putland/
• Website: https://modalityco.com/
• Meetup: https://www.meetup.com/en-AU/tasmanian-accessibility-community/

JC: Final words for the audience?

• "Meet people where they are in their neurodivergence journey."
• "Community is the most powerful tool you can have."
  
  

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 #82! Today, it’s just Joey and Jeremy discussing how to manage learning and memory.

With so much information available, how do you decide what’s worth remembering? Joey and Jeremy dive into note-taking strategies, the balance between deep learning and quick recall, and whether it’s worth building personal knowledge systems when AI tools like ChatGPT exist.

They explore different ways to process new information, from mind maps and Anki flashcards to slipboxes and structured review systems. Should you write everything down, or does the best knowledge naturally stick?

Join them for a deep dive into learning, retention, and making information work for you.

Topics Covered in This Episode:

• How to decide what’s worth remembering
• The pros and cons of note-taking
• Anki vs. slipbox: Which system works best?
• The role of AI in learning and memory
• How to balance structure with natural recall
• The importance of interleaving different subjects
• How humor and personal connections improve memory

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

Jacob Kness is a social entrepreneur and project manager dedicated to improving autism employment opportunities. Diagnosed with autism, ADHD, and Tourette’s after experiencing a childhood stroke, Jacob has spent years navigating the intersection of neurodiversity and the workplace.

Through his work at Asperger’s Victoria, he supports autistic job seekers by equipping them with skills, confidence, and opportunities for sustainable employment. In addition, his social enterprise Doughnuts provides hands-on employment experience, helping autistic individuals build real-world work skills.

In this episode, we discuss autism and ADHD in the workplace, balancing structure with flexibility, and how to create sustainable career opportunities for neurodivergent professionals.

Welcome to the show, Jacob!

Questions

JN: You were diagnosed quite early—what was that journey like?

• Had a stroke at five, which led to multiple diagnoses (autism, ADHD, epilepsy, Tourette’s)
• Struggled with acceptance, fought against diagnosis in early years
• Learned to reframe ADHD as a strength rather than a limitation

JN: How did autism and ADHD impact your school experience?

• Faced behavioral challenges, moved through multiple schools
• ADHD-driven impulsivity made structure difficult, but autism provided a counterbalance
• A teacher with personal experience in neurodiversity made a huge impact

JN: What led you to entrepreneurship?

• Left school at year 9, became a baker, then transitioned into social entrepreneurship
• Wanted to create the support system he wished he had growing up
• Built Doughnuts as a way to provide structured employment for autistic individuals

JN: What do you do at Asperger’s Victoria?

• Manages employment support programs for autistic job seekers
• Teaches skills like resume writing, interview prep, and workplace adaptation
• Works with major employers (e.g., ANZ Bank) to create neurodivergent-friendly hiring pipelines

JN: How do you balance structure and flexibility in work?

• Uses structured routines but allows flexibility for hyperfocus bursts
• Adapts productivity strategies depending on whether autism or ADHD traits are more dominant that day
• Believes in structured work environments but rejects the idea of rigid work-life balance

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

• Focuses on projects of significance—work that aligns with personal values
• Uses exercise and self-discipline to maintain mental and physical resilience
• Finds fulfillment in building businesses that create lasting change

JN: What productivity strategies work best for you?

• Uses CliftonStrengths to understand and lean into natural talents
• Limits distractions and builds work environments that encourage focus
• Schedules gaming and downtime intentionally to avoid getting sucked into hyperfixations

JN: What does your morning routine look like?

• Wakes up early, goes to the gym (a non-negotiable part of his routine)
• Uses mornings for deep work or creative writing before distractions kick in
• Prioritizes movement and proactive tasks to start the day strong

JN: How do you wind down at night?

• Limits entertainment time to two hours to avoid excessive screen time
• Uses deep breathing, journaling, and relaxation techniques when possible
• Focuses on structured relaxation rather than mindless scrolling

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

JN: Final words for the audience?

• "Stop fighting change. Embrace discomfort and lean into self-acceptance."
• "Small steps lead to transformation. My first step was the gym—it changed everything."
  
  

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 #80! We’re thrilled to be joined by Rawi Nanakul today.

Rawi Nanakul is the founder of Tech Atypically, a newsletter and coaching service dedicated to helping neurodivergent professionals in the tech industry. With a background in ADHD research, product management, and kickboxing, Rawi’s career spans multiple industries, reflecting his deep curiosity and adaptability.

Diagnosed with ADHD as an adult, Rawi has navigated the challenges of career shifts, emotional regulation, and balancing multiple roles. He now helps tech professionals thrive by integrating ADHD-friendly strategies into their work and personal lives.

In this episode, we discuss ADHD in relationships, workplace challenges, emotional regulation, and how to build a sustainable career while embracing neurodivergence.

Welcome to the show, Rawi!

Questions

JN: When did you first realize you were neurodivergent?

• Discovered ADHD during marriage therapy—therapist noticed common ADHD struggles
• Initially skeptical due to his research background but sought an assessment
• Diagnosis changed his perspective on past struggles and relationships

JN: How did ADHD impact your personal relationships?

• Struggled with forgetfulness and follow-through, leading to resentment in his marriage
• Biggest improvement came from learning to communicate emotions and needs
• Recognized the fear of being vulnerable and how it affected relationships

JN: How did ADHD affect your career path?

• Quit things when they got hard, leading to feelings of shame
• Had at least nine different careers, constantly shifting interests
• Realized that his curiosity and adaptability were strengths, not failures

JN: How did you reframe your career journey?

• Identified his core values: curiosity and inclusion
• Recognized that each career move was intentional and aligned with his values
• Shifted perspective from “falling behind” to “climbing multiple mountains”

JN: What are the three career paths you're currently balancing?

• Tech Industry: Works as a project manager in a large fintech company, specializing in operations
• ADHD Coaching: Helps neurodivergent professionals succeed at work and in life
• Whiskey Business: Co-founder of Common Ritual, a whiskey company supporting underrepresented distilleries

JN: How do you manage emotional regulation in high-stakes work environments?

• Recognizes that emotional regulation is key to focus and decision-making
• Uses self-awareness to understand why he reacts a certain way
• Finds that naming emotions helps create distance and reduce impulsive responses

JN: What productivity strategies work best for you?

• Breaks work into structured sprints with clear priorities
• Uses coaching techniques to make difficult tasks emotionally "cheaper"
• Implements meeting strategies to avoid burnout (e.g., scheduling buffer time)

JN: What does your morning routine look like?

• Reads first thing in the morning to avoid screen distractions
• Goes for a run, using the time to process thoughts and plan the day
• Uses daily affirmations to set a positive mindset

JN: How do you wind down at night?

• Follows a sleep strategy: no caffeine (10 hrs before), no alcohol (3 hrs before), no screens (1 hr before)
• Uses medication and a CPAP machine to improve sleep quality
• Aims to minimize screen time but admits it’s a work in progress

JN: Where can people connect with you?

• Coaching website: https://www.techatypically.com/
• LinkedIn: https://www.linkedin.com/in/rawi-nanakul/
• Instagram:  https://www.instagram.com/tech.atypically/
• Newsletter: https://adhdpm.substack.com/

JN: Final words for the audience?

• ADHD is both a gift and a disability—both realities should be acknowledged
• Avoid the “superpower” narrative that dismisses those who struggle more
• Embrace your strengths, but don’t ignore the challenges neurodivergence brings

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 #79! We’re thrilled to be joined by Samantha Stein today.

Samantha Stein, known online as YoSandySam, is a YouTube creator, author, and business strategist for neurodivergent entrepreneurs. Diagnosed with autism at 33 and ADHD shortly after, she began making YouTube videos to process her diagnosis and educate neurotypicals about what autism really looks like. Her content resonated widely, amassing over 14 million views.

In addition to YouTube, Samantha is the author of So You Think You’re Autistic, a workbook that helps newly diagnosed individuals navigate their neurodivergence. She’s currently working on a new book about neurodivergence and trauma, set to release in 2026. She also works with neurodivergent business owners, helping them build sustainable strategies for success, and recently hosted the first-ever Wild Brains Retreat in the Netherlands.

Today, she joins us to discuss her journey, content creation, business coaching, and productivity strategies for neurodivergent minds.

Welcome to the show, Samantha!

Questions

JN: When did you first suspect you were neurodivergent?

• Always felt different but internalized it as a personal flaw
• Psychology degree exposed her to outdated autism theories (e.g., “extreme male brain”), which didn’t fit her experience
• Struggled with mental health throughout her 20s (depression, anxiety) but never linked it to autism
• Postpartum period triggered a breakdown in masking, making her realize something deeper was going on

JN: What was your diagnosis process like?
Struggled with imposter syndrome, worried she was “too good at masking” to be diagnosed

• Went to her assessment with a seven-page Google Doc listing symptoms
• Diagnostician confirmed autism easily, but the diagnosis felt anticlimactic—left wondering, “Now what?”

JN: How did receiving an official diagnosis change things for you?

• Initially overwhelming, but led to self-acceptance over time
• Inspired her to start making YouTube videos as a way to process and educate others
• Helped her understand her past struggles and navigate life more effectively

JN: What are some of the biggest myths about autism that you address in your content?

• Stereotypes (e.g., only young boys like trains)
• Misconception that autism only presents in certain ways
• The need for diverse representation in autism content, including cultural and racial perspectives

JN: What has been the impact of your YouTube channel?

• Over 14 million views and a growing neurodivergent community
• Led to opportunities like publishing books and working with neurodivergent business owners
• Helped push for more diverse and accurate representation of autism online

JN: Can you tell us about your work with neurodivergent business owners?

• Helps them create sustainable business strategies that align with their neurodivergent strengths
• Focuses on accountability, structure, and breaking tasks into manageable steps
• Advocates for working smarter, not harder—rejecting hustle culture in favor of efficiency

JN: What’s your approach to productivity as a neurodivergent person?

• Rejects the idea of “doing a little bit every day” in favor of deep work and hyperfocus sprints
• Uses external accountability and structured planning to stay on track
• Creates work schedules that prevent burnout rather than chasing traditional productivity models

JN: What does your morning routine look like?

• Survival mode—starts the day managing kids’ needs
• Tries to fit in a workout or walk if possible
• Tidies up the house and prepares for the day ahead
• No elaborate self-care rituals—just getting through the morning efficiently

JN: How do you wind down at night?

• Watches TV while using a second screen (phone)
• Occasionally plays piano with headphones as a calming activity
• Prioritizes sleep and avoids working in the evenings to maintain boundaries

JN: Where can people connect with you?

• YouTube: YoSamdySam
• Website: yosamdysam.com
• Podcast: Awkward Conversations
• Instagram: @YoSandySam  
• Book: So You Think You’re Autistic (Available on Amazon)

JN: Final words for the audience?

• Self-understanding and acceptance are the keys to sustainable success
• Be mindful of burnout and create work habits that actually fit your brain
• It’s okay to need support—humans are meant to work together, not struggle alone

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 #78! We’re thrilled to be joined by Elan Marko today.

Elan Marko is the founder of Deep Work Sprints, a coaching company dedicated to helping ADHD entrepreneurs accomplish their goals faster. His work focuses on overcoming procrastination, perfectionism, and stress by harnessing ADHD strengths to create more fun, flow, and financial success.

After being diagnosed with ADHD during the pandemic, Elan dove deep into research and conducted studies on ADHD entrepreneurs to uncover what truly drives success. Now, he helps entrepreneurs stay consistent, remove distractions, and build the right environment to thrive.

Welcome to the show, Elan!

Questions

JN: What was your journey to discovering your ADHD?

• Always suspected ADHD but never pursued a diagnosis
• During COVID, a business coach suggested getting tested
• Read an ADHD story online and immediately related to it
• Diagnosis explained past struggles but came with little guidance

JN: How did ADHD impact your education and early career?

• Struggled to focus on studying in university, couldn’t sit still
• Tried to get diagnosed in college but was discouraged by high costs and lack of treatment options
• Realized he needed structure and external accountability to thrive

JN: How did your diagnosis change your approach to work?

• Went into hyperfocus mode, researching everything about ADHD
• Noticed that many of his coaching clients also had ADHD
• Shifted his business to focus entirely on ADHD entrepreneurs

JN: Can you tell us about your ADHD entrepreneur studies?

• Interviewed 35 ADHD entrepreneurs, later expanded to multimillionaire ADHD entrepreneurs
• Found that consistency—not talent—was the biggest predictor of success
• Successful entrepreneurs set up "bumper rails" to avoid distractions and failure
• Most entrepreneurs knew what they needed to do but struggled to follow through

JN: What were the biggest struggles ADHD entrepreneurs faced?

• Feeling like they weren’t meeting their full potential
• Lost revenue and opportunities due to unfinished projects
• Difficulty maintaining business and personal relationships

JN: What does Deep Work Sprints focus on?

• Helps ADHD entrepreneurs achieve their goals by creating structured, focused work sessions
• Uses body doubling and accountability to keep clients on track
• Focuses on consistency and creating the right work environment

JN: What are some key productivity strategies that work for ADHD?

• Weekly "sprint" planning: setting three critical tasks each week
• Breaking down tasks into ultra-clear steps
• Finding unique ways to optimize performance (e.g., sales road trips)
• Creating the right environment by eliminating distractions

JN: Is consistency possible for ADHD brains?

• Daily consistency is difficult, but weekly consistency is achievable
• Building the right systems allows for sustainable performance
• Exercise, structured work environments, and clear goals make a big difference

JN: What does your morning routine look like?

• Starts the day with meditation using a visual timer
• Runs Deep Work Sprints with entrepreneurs in coworking sessions
• Bikes his daughter to school as part of his daily exercise
• Uses cold exposure (cold showers) to build resilience

JN: How do you wind down at night?

• Creates a plan for the next day before bed
• Avoids Netflix and social media to improve sleep
• Listens to audiobooks at a slower speed to relax before sleeping

JN: Where can people connect with you?

• Website: Deep Work Sprints
• Instagram: @adhdcoachelan

JN: Final words for the audience?

• "Your neurodivergence is your superpower. Learn your strengths, minimize your weaknesses, and create an environment where you can 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/