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

Welcome to episode #77! We’re thrilled to be joined by Dr. Jeremy Lim today.

Dr. Jeremy Lim is a board-certified lifestyle medicine physician and experienced medical doctor. He runs Whole Being Medical, an online practice that takes a multifaceted approach to treating chronic pain and neurodivergence. With a deep understanding of ADHD, he is dedicated to harm reduction and empowering his patients with holistic strategies for well-being.

In this episode, Dr. Lim shares his personal ADHD journey, insights into lifestyle medicine, and practical strategies for optimizing productivity, sleep, and mental health.

Welcome to the show, Dr. Lim!

Questions

JN: When did you first realize you weren’t neurotypical?

• Labeled as disruptive from a young age in school
• Parents didn’t have knowledge of ADHD, but father helped with learning
• Diagnosed with ADHD at 19 during university struggles

JN: How did your diagnosis impact your perspective?

• Provided clarity and understanding of personal struggles
• Trialed stimulant medication for six months, had mixed experiences
• Inspired him to become a doctor to help others with ADHD

JN: What was your experience with social interactions growing up?

• Faced social exclusion due to ADHD traits and rejection sensitivity
• Neurodivergence made relationship-building more difficult
• Wants to help others feel seen and understood

JN: What strengths have you discovered through ADHD?

• ADHD traits, like thinking outside the box, can be strengths in the right environment
• Compares ADHD to a sports car—powerful, but needs the right tools to function well
• Believes neurodivergence has contributed to human evolution and innovation

JN: Can you tell us about your medical practice and approach?

• Runs Whole Being Medical, an online lifestyle medicine practice
• Uses a six-pillar approach: nutrition, sleep, exercise, relationships, stress management, and mindset
• Focuses on holistic well-being rather than just medication

JN: How do you optimize productivity as someone with ADHD?

• Uses the "Eat That Frog" method—tackles the hardest task first
• Creates a detailed outline of tasks to break down big projects
• Prioritizes movement, hydration, and preparation in the morning

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

• Rejects hustle culture and constant comparison on social media
• Believes in consistency over chasing hyperfocus highs
• Encourages realistic expectations and self-compassion

JN: What does your morning routine look like?

• Keeps it simple to avoid resistance
• Four key elements: hygiene, hydration, movement, and protein
• Prepares warm clothes the night before to make waking up easier

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

• Follows the 3-2-1 rule: no big meals three hours before bed, no fluids two hours before bed, no screens one hour before
• Avoids caffeine, alcohol, and cannabis close to bedtime
• Uses magnesium supplements and mindfulness to aid relaxation

JN: Where can people connect with you?

• Website: https://www.wholebeingmedical.com.au/

JN: Final words for the audience?

• “Don’t get lost in the sauce. Just do the next right thing.”
• Focus on small, meaningful steps rather than feeling overwhelmed

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 #76! We’re thrilled to be joined by Clare Gibellini today.

Clare Gibellini is a passionate advocate for disability inclusion in Australia and internationally. She is the co-chair of the Oversight Council for the First National Autism Strategy and the deputy chair of WA’s Ministerial Advisory Council on Disability. Clare also works as a policy officer for Women with Disabilities Australia and has been newly appointed as the chair for the National Disability Research Partnership.

With a background in advocacy, research, and policy reform, Clare is committed to creating a more inclusive world. In this episode, she shares her journey of discovering her neurodivergence, the challenges of navigating multiple roles, and her strategies for balancing advocacy, productivity, and self-care.

Welcome to the show, Clare!

Questions

JN: What was your journey to discovering your neurodivergence?

• Grew up as a military kid, constantly moving, which made it difficult to understand differences
• Realized similarities with her son after his autism diagnosis
• Received her own autism diagnosis from the same clinician who diagnosed her son
• Diagnosis helped her understand herself, parent differently, and practice self-compassion

JN: How did the diagnosis change your self-perception?

• Stopped internalizing negative self-talk
• Developed strategies to manage social situations and advocate for herself
• Shifted perspective from “something’s wrong with me” to “society isn’t built inclusively”

JN: What are your current work roles?

• Policy officer at Women with Disabilities Australia
• Co-chair of the National Autism Strategy
• Chair of the National Disability Research Partnership (NDRP)
• Advocates for more disability-led research and inclusive policy development

JC: How do you manage multiple high-responsibility roles?

• ADHD helps her balance tasks by switching between projects
• Strong support network keeps her accountable and reminds her to take breaks
• Finds fulfillment in advocacy work, which fuels her motivation

JC: How do you prevent burnout in advocacy and policy work?

• Limits social media engagement to avoid negativity and toxicity
• Has hobbies unrelated to disability work, including volunteering for emergency services
• Engages in creative activities like crocheting, gardening, and baking
• Works out regularly to manage chronic pain and mental well-being

JN: What does your work in disability research aim to achieve?

• Advocates for disability-led, purpose-driven research to inform better policies
• Aims to include lived experience in research rather than extractive studies
• Pushes for research that improves real-life outcomes rather than abstract academia

JC: How do you optimize productivity during the day?

• Works from home to manage sensory needs
• Uses a yoga ball chair for movement while working
• Schedules movement breaks and weight training to stay regulated
• Uses live transcription instead of note-taking to stay fully engaged in meetings

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

• Finds back-to-back meetings overwhelming and non-productive
• Rejects corporate jargon and vague email requests—prefers direct communication
• Pushes back against the expectation to have cameras on in every virtual meeting

JN: What does your morning routine look like?

• Not a morning person, keeps routine simple
• Prepares everything the night before to reduce stress
• Gets her son ready for school, grabs coffee, and starts work with a structured plan
• Relies on checklists and habit-tracking apps to stay organized

JN: How do you manage sleep with ADHD and frequent travel?

• Struggles with sleep due to travel, ADHD, and hormonal cycles
• Creates a familiar sleep environment by mimicking hotel room settings at home
• Uses earplugs and occasional sleep medication when necessary

JN: Where can people connect with you?

• LinkedIn: linkedin.com/in/clare-gibellini-653b98142

JC: Final words for the audience?

• The disability advocacy space is tough right now, but don’t give up
• Surround yourself with good people and protect your energy
• Keep pushing for change—we will get there

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 #75! We’re thrilled to be joined by Rebecca McCash today.

Rebecca McCash is the founder and CEO of FutureTech Australia, a neurodivergent-led social enterprise focused on inspiring the next generation of neurodivergent minds. FutureTech provides STEAM-based (Science, Technology, Engineering, Arts, and Math) social and learning opportunities designed and delivered by neurodivergent individuals.

Rebecca is also an inclusion consultant for ASPEC’s Autism Friendly team, a member of Catalyst 2030, CECNA, and the Australian National Autism Strategy Economic Inclusion Working Group. With nearly a decade of experience in the disability sector, Rebecca is passionate about genuine co-design, neurodivergent well-being, and creating inclusive learning environments.

Welcome to the show, Rebecca!

Questions

JN: When did you realize you weren’t neurotypical?

• Early exposure to neurodiversity through her younger brother’s autism and ADHD diagnosis
• Struggled with chronic depression, anxiety, and eating disorders before being diagnosed at 26
• Diagnosis provided a framework for understanding and supporting herself

JN: How has your diagnosis changed your life?

• Allowed for self-advocacy and better life choices
• Stopped forcing socialization and instead focused on deeper, meaningful relationships
• Embraced special interests, especially learning and neurodivergence research

JN: What are your thoughts on the term "special interests"?

• Doesn’t mind it but acknowledges some prefer "obsessions" or "passions"
• Finds joy in deep-diving into interests like penguins, research, and STEAM topics

JN: How does your work align with your passions?

• FutureTech focuses on neurodivergent-led STEAM education and community capacity building
• Advocates for shifting the focus from making autistic people fit into neurotypical expectations to celebrating neurodivergent strengths

JN: What is the neurodivergent well-being framework you’re working on?

• Traditional well-being metrics (e.g., academic achievement) don’t fully apply to neurodivergent people
• Developed an alternative model emphasizing curiosity, self-advocacy, and interest-driven learning
• Aims to help educators, parents, and workplaces better support neurodivergent individuals

JN: What productivity strategies work for you?

• Uses extensive safety nets like calendar blocking, structured environments, and automation tools (e.g., Calendly)
• Finds body doubling unhelpful but thrives with task chunking and completing work in one sitting
• Offloads cognitive tasks to external systems to avoid overwhelm

JN: What does your morning routine look like?

• Wakes up early and starts the day with herbal tea, tidying up, and checking emails
• Uses structured routines to maximize productivity and mental clarity
• Finds early mornings the best time for deep work

JN: How does narcolepsy impact your sleep, and what helps?

• Struggles with disrupted sleep cycles due to constantly shifting between sleep stages
• Uses sleep music, hypnosis tracks, and a weighted blanket for better rest
• Takes a mid-day nap to compensate for limited nighttime sleep

JN: What do you enjoy doing outside of work?

• Loves learning, reading, and researching a variety of topics, from neuroscience to economics
• Enjoys dancing, especially pole dancing, as a way to stay active and express herself

JN: Where can people connect with you?

• LinkedIn: linkedin.com/in/rebecca-mccash-589b43195
• FutureTech Website: https://www.futuretechaustralia.org/
• Facebook: https://www.facebook.com/futuretechaustralia
• Instagram: https://www.instagram.com/futuretechaustralia/

JN: Final words for the audience?

• Find what works for you instead of forcing conventional productivity and relaxation methods
• Advocate for neurodivergent-friendly well-being frameworks
• Lean into your strengths and embrace what makes you unique

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 #74! We’re thrilled to be joined by Tessa Amina today.

Tessa Amina is the founder of Intuitive Expression and is a neurodivergent therapist, coach, and Reiki practitioner. They offer international coaching for professionals, drawing on lived experience with depression, anxiety, PTSD, religious trauma, grief, neurodiversity, and addiction.
Tessa provides compassionate support for mental health challenges, spiritual growth, and creative blocks. They’re here today to share insights on living as a neurodivergent person and offer productivity tips.

Welcome to the show, Tessa!

Questions

JN: When did you realize you weren’t neurotypical?

• Diagnosed with ADHD at 31 while working in an acute care psychiatric hospital
• Struggled with details and a fast-paced environment, leading to diagnosis
• Looking back, childhood and school difficulties made sense after diagnosis

JN: How did that realization impact your self-perception?

• Brought self-compassion and understanding of past struggles
• Long-standing difficulties with organization, testing, and classroom behavior

JN: What strategies have helped you manage ADHD post-diagnosis?

• Shifted to a less intense work environment and started a private practice
• Supplements (influenced by Dr. Daniel Amen) instead of stimulants
• Uses isochronic tones and sound therapy for focus

JN: Can you explain isochronic tones?

• Similar to binaural beats but don’t require earbuds
• Used in a cubicle setting to help maintain focus

JN: How did changing your work environment help you lean into your strengths?

• Focuses on therapy, coaching, and Reiki—things they naturally excel at
• Uses mornings for administrative tasks when their brain is freshest

JN: What role does Mind-Body Bridging play in your daily routine?

• Foundation of their work, helping with self-awareness and emotional regulation
• Uses mapping techniques for processing thoughts before big conversations

JN: Do you prefer working with individuals or groups?

• Currently works one-on-one but is considering starting group workshops

JN: What are your hobbies outside of work?

• Loves movies, especially Pixar, cerebral films, and documentaries
• Passion for poetry, nature, and trying diverse cuisines
• Recently traveled to France and enjoyed exploring food culture

JN: How do you optimize productivity during the day?

• Uses whiteboards and physical lists instead of apps for task management
• Keeps workspaces clear and uses music to stay in the zone

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

• The concept of “grit” isn’t helpful—forcing tasks through pressure backfires
• Instead, they set false deadlines to create urgency without anxiety

JN: What does your morning routine look like?

• Coffee, reading, meditation, and Mind-Body Bridging before work
• Uses mapping to prepare for big meetings or conversations

JN: How do you wind down at night?

• Uses silence, meditation, and supplements like lemon balm, CBD, and magnesium
• Engages in Mind-Body Bridging and sensory grounding to relax before sleep

JN: Where can people connect with you?

• Email: [email protected]
• Neurodiversity Network

JN: Final words for the audience?

• Don’t be afraid to ask for help
• Honor your body—it will guide you if you listen
• Lean into your strengths and celebrate them

Connect with Tessa:

LinkedIn: linkedin.com/in/tessa-amina-thulien-ma-lpc-a22aaa10

Email: [email protected]

Website: psychologytoday.com/us/therapists/intuitive-expression-westminster-co/1309665 

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

Connect with Jeremy:

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

Email: [email protected]

Connect with Joey:

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

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

More from Focus Bear:

Website: https://focusbear.io

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

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

Twitter: https://twitter.com/focusbear1

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

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

Podcast: https://podcast.focusbear.io

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

Welcome to episode #73 We’re thrilled to be joined by Andrew Arboe today. 

Andrew Arboe is a self-advocate with a professional work background consisting of public school, private school, nonprofits, and online programs. Andrew is also a public speaker known for talking throughout New England about autism and his personal experiences.

Welcome to the show Andrew!

Questions

1. JN: Can you tell us about your experience with neurodiversity? 
   1. When did you realise that you weren’t neurotypical? 
      1. 5-6 y.o.
      2. Temple Grandin on the scene
      3. Into video games/pokemon
      4. Upper elementary school started getting challenging
   2. What challenges did you face? 
      1. Processing emotions when the environment is chaotic (raised voices)
      2. Unsure what to do after school - didn’t want to do tech/IT
   3. What strengths are you leaning into now?
      1. Explorer personality - play archetype
2. JC: What "work" projects are you concentrating on? 
   1. 1 to 1 work in special education:
      1. Public school
      2. Private school
      3. Helping with social skills
      4. E.g. helping with cooking - organising recipes etc.
      5. Letting go of expectations about NT work/driving abilities
   2. Writing/Public speaking/advocacy in different states - personal experience
   3. “Red mage”
   4. Studying psychology
3. JN: How about the rest of the time? What do you enjoy doing in your off time? 
   1. Niche games 
   2. Exploring different cities/coffee shops
   3. Classic movies: The Red Shoes, It happened one night
   4. Anime movies on big screen
   5. Puppy (9 month old German shepherd)
4. JC: Productivity tips  
   1. What do you do to optimise productivity during your working hours? 
      1. Coffee
      2. Breaks
         1. Meditation app - breaks
         2. Driving
      3. Get ahead of work (e.g. reading history of psychology)
      4. Study music - anime movie music (peak fire)
   2. What is some unhelpful productivity advice that doesn’t work for you?
      1. Be careful about substance usage (even caffeine)
      2. Policing people about incorrect language usage
5. BREAK 
6. JC: What does your morning routine look like and how has it evolved over time? 
   1. Get up at 6 - take dog out
   2. Eat bagel
   3. Have coffee at work
7. JC: How is your sleep? How do you switch off at night? 
   1. Video games to wind down
   2. Read book (Stuart Brown - Play book)
   3. Midnight sleep
8. JN: Where can people connect with you or find your work? 
   1. LinkedIn: https://www.linkedin.com/in/andrew-arboe/
   2. Website: https://andrewarboe.weebly.com/
   3. Instagram: https://www.instagram.com/andrewarboespeaker5/
9. JC: Do you have any final words or asks for our audience? 
   1. Don’t police people unnecessarily - be kind
   2. Start with small steps
   3. Think of like leveling up like Goku
   4. Don’t give 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 #72 We’re thrilled to be joined by Will Soward today. 

Will works creatively in a diverse field of digital media. He's invested in making online education more accessible for neurodiverse learners and the Web a better place to learn. 

Will talks about UX and accessible UI design with communities in the design and education space. He has 7 years as a UX designer under his belt, 12 years as an adult educator, and 20 years designing and coding front-end. 

Will is currently the Lead UX/LX Designer for Tait Communications in Aotearoa, New Zealand.

Welcome to the show Will!

Questions

1. JN: Can you tell us about your experience with neurodiversity? 
   1. When did you realise that you weren’t neurotypical? 
      1. Dyslexia 11
      2. ADHD adult
   2. What challenges did you face? 
      1. Masking - asking questions
      2. Academic - 
         1. Rote learning
         2. Sit still and listen
      3. Speaking
   3. What changes have come post diagnosis?
      1. Context: why does it matter?
      2. More acceptance - stoicism - out of my control
      3. Environmental changes - clutter, to do lists
   4. What challenges do you still face now?
      1. Rabbitholes during meeting
      2. Interrupting
      3. solutionising
   5. What neuroexceptional strengths are you leaning into now?
      1. Jump ahead to solve problems quickly
      2. Creativity
      3. Hyperfocus
2. JC: What "work" projects are you concentrating on? 
   1. Tait - accessibility design
   2. Online learning - development + design
      1. Make it better for ND adults
3. JN: How about the rest of the time? What do you enjoy doing in your off time? 
   1. Renovating house (last 8 yrs)
   2. Martial arts - forced calm and focus - karate -> taekwando -> BJJ -> muay thai
4. JC: Productivity tips  
   1. What do you do to optimise productivity during your working hours? 
      1. Philosophy: stoicism
      2. Breathing: calming
      3. Flywheel to build up motivation
      4. Lists
         1. Key priorities for the week
         2. Reprioritise
      5. Alarm 30 minutes before need to leave
   2. What is some unhelpful productivity advice that doesn’t work for you?
      1. Eat that frog
5. BREAK  
6. JC: What does your morning routine look like and how has it evolved over time?
   1. Reprioritise list
7. JC: How is your sleep? How do you switch off at night? 
   1. Finish in evening at 5pm to make space for relationship - shut laptop
8. JN: Where can people connect with you or find your work?
   1. Linkedin: https://www.linkedin.com/in/willsoward/
   2. Website: https://willsoward.com/
9. JC: Do you have any final words or asks for our audience? 
   1. Learn more about neurodiversity

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 #71 We’re thrilled to be joined by Michelle Ridsdale today. 

Michelle is the visionary force behind Kaboose, an innovative app designed to foster a sense of community for autistic individuals and those embracing neurodiversity. Drawing from her own personal journey and lived experiences, Michelle is a dedicated advocate and volunteer within the autistic community. Witnessing her own son grapple with isolation and disconnection, she was inspired to create a platform that addresses these challenges head-on.

Welcome to the show Michelle!

Questions

1. JN: Can you tell us about your experience with neurodiversity? 
   1. When did you realise that you weren’t neurotypical? 
      1. Son diagnosed
      2. I'm very social
      3. Daughter: ADHD and Autism
      4. Signs
         1. Routines
         2. Mask
         3. Autistic meltdown
   2. What challenges did you face? 
      1. Not many friends
      2. Son gravitated to adults no kids
   3. What changes have come post-diagnosis?
      1. Self acceptance
      2. Less verbal
   4. What challenges do you still face now?
      1. ADHD - too many internal convos
      2. Getting upset over small things
   5. What neuro-exceptional strengths are you leaning into now?
      1. Hyperfocus
      2. Learning more about routines and quiet work
2. JC: What "work" projects are you concentrating on? 
   1. Friends, mentors, jobs
      1. Tribes
   2. Songs on repeat TikTok
   3. Limit the number of people in group
3. JN: How about the rest of the time? What do you enjoy doing in your off time?
   1. Work = special interest
   2. Reading = mystery/nonfiction 
      1. Let It Go by Dame Stephanie - autistic feels
4. JC: Productivity tips  
   1. What do you do to optimize productivity during your working hours? 
      1. Calendar - colour coded
         1. Kaboose = purple
         2. kids = different colors
         3. social
      2. Lists (notebook, phone)
      3. Tasks in calendar
   2. What is some unhelpful productivity advice that doesn’t work for you?
      1. Mindfulness leads to more stress 
5. BREAK  
6. JC: What does your morning routine look like and how has it evolved over time? 
   1. Dog follows routine too
   2. Walk at 6 am
   3. Shower
   4. Coffee
   5. Start the night before
      1. Clothes and food organized
7. JC: How is your sleep? How do you switch off at night? 
   1. Ready yourself the night before
   2. Menu plan
8. JN: Where can people connect with you or find your work? 
   1. LinkedIn: https://www.linkedin.com/in/michelleridsdale/
   2. Kaboose on app stores
   3. kaboose.app - https://www.kaboose.app/
   4. kaboose_app - social media
9. JC: Do you have any final words or asks for our audience?

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 #70 We’re thrilled to be joined by Kristian Mikhel today. 

Kristian is a co-founder of Paper and Pain, a creative collective for good, a PhD candidate at the University of Tasmania, and an accessibility designer. He's been sharing his experience living and working with ADHD, advocating for equal digital rights and inclusive experiences, and helping products that benefit humans and communities.

Welcome to the show Kristian!

Questions

1. JN: Can you tell us about your experience with neurodiversity?
   1. When did you realize that you weren’t neurotypical? 
      1. Diagnosed in 2023, but has struggled with concentration, focused work, and motivation since junior school.
         1. Initially, he wasn’t aware of the condition.
         2. His level of acceptance was a lot lower when he was growing up
            1. It was thought to be a kids-only condition.
   2. What challenges did you face? 
      1. Trying to calm myself down, feeling agitated and nervous constantly for no good reason, leaving tasks incomplete, and getting bored.
         1. Family wouldn’t understand
            1. Sitting in one place for an hour was really difficult
               1. Would want to split a task up.
         2. Initially, he thought his inability to complete tasks was depression.
         3. A feeling of rolling in the fog before diagnosis.
         4. Defense mechanism
            1. Against feeling of
               1. Not being “motivated enough.”
   3. What changes have come post-diagnosis?
      1. Just knowing that you’ve got ADHD and having a diagnosis that explains that it’s not you, it’s your disability, helps a lot
         1. It’s like putting on glasses and now your vision is better.
            1. When you know what your dealing with, it’s sometimes as good as half the solution.
            2. Feeling well supported.
   4. What challenges do you still face now?
      1. The feeling of guilt for not being productive enough, constantly trying to find new things to keep me excited, access to medication (hello, Australian healthcare)
      2. The rushing mentioned below can be tough to manage.
         1. It’s like driving really fast and then braking hard over and over again.
   5. What neuro-exceptional strengths are you leaning into now?
      1. I don’t think I would call them “strengths”, but I’ve learned to complete things very fast to avoid getting bored, so sometimes, I would finish a massive project in a few hours and have the rest of the time to myself (well, I end up filling it with other projects, so that’s barely a win).
      2. Self-awareness of attention span
         1. Need to get a task done in 20 minutes otherwise, he’s going to get bored.
         2. The analogy of a match being lit needs to get stuff done before the match burns out.
2. JC: What "work" projects are you concentrating on? 
   1. PhD
      1. Focus on improving communication about air quality
   2. building a design agency
      1. Help out non-profits and well-being orgs with design
   3. writing articles
      1. Publish where?
   4. host a podcast (Paper and Pain)
   5. write a newsletter (The Accessibility Apprentice)
   6. Questions:
      1. How do you balance PhD with the other commitments?
         1. Understanding that there is life beyond work and commitments
         2. Logistically:
            1. Still trying to work it out
               1. Trying not to stick too rigidly to a routine.
                  1. Loosely
                     1. A few hours of fun in the morning
                        1. Coffee
                        2. Make breakfast
                        3. Watch TV
                     2. While in a cheerful mood
                        1. Solving the biggest problems
                        2. Literature reviews
                     3. Later on
                        1. Focus timers
                        2. 
                           
      2. Where did the name Paper & Pain come from?
      3. Why air quality comms - particular interest in that problem?
3. JN: How about the rest of the time? What do you enjoy doing in your off time? 
   1. Is there such a thing as an off-time? 
   2. Wants to prioritise these things that make life beautiful
      1. Working out
      2. Getting out of the house
      3. Reading 
         1. Usually has 5-6 books simultaneous
            1. 1-2 are research pieces.
            2. Light fiction: 100-year Swedish man who jumped out the window
            3. Classics
               1. Hemmingway, Tolstoy
            4. Fukow? Foucault? (spelling?)
      4. Hobbies
      5. Trying new things - ask him about the most exciting thing he has tried.
   3. I recently moved to Tassie, a lot of nature and walking 
   4. I read a lot (and sometimes, I even finish the books I pick up), watch good movies, cook
   5. I’m an incredibly social creature if I don’t get to spend time with other people, my condition gets worse very fast
4. JC: Productivity tips  
   1. What do you do to optimize productivity during your working hours? 
      1. Paradoxical strategy: try not to focus on productivity because otherwise, it ends up being a checkbox mentality
         1. Instead, focus on areas of interest (e.g. enjoys literature review)
         2. Ignore tasks that don’t add value - ruthlessly remove
      2. The best I could come up with, I minimize distractions by spending some time setting up my workstation, muting all notifications, and setting timers
      3. Workouts and a good diet help, but maybe don’t work out during work hours?
   2. What is some unhelpful productivity advice that doesn’t work for you?
      1. I don’t like making plans in advance, especially when they’re too detailed: breaking big tasks into subtasks causes you to lose track of the work. Too much meta work. 
         1. You end up chasing the to-do list instead of enjoying it
      2. Using AI to optimize calendar/to-do list: removes
      3. Counting hours: results matter more than time spent
      4. I can’t meditate (too boring), although deep breathing exercises help a lot
      5. I don’t build my life around a productivity app: everything gets abandoned really fast, the best productivity app is a Moleskin notebook and a pen
5. BREAK
6. JN: What does your morning routine look like and how has it evolved over time? 
   1. Anti-routine
      1. Changes things up
         1. Sometimes voluntarily
         2. Sometimes involuntarily (e.g. sleeps in)
      2. Challenges the Zuck, Steve Jobs idea of taking away decision fatigue
         1. These folks probably have enough diversity in other areas of their lives.
   2. As much coffee as I can fit in one cup
   3. I spend time cooking breakfast, it’s a neat ritual, and it’s something to look forward to
   4. I used to eat things quickly and move on, now I take my time, and read a nice book instead of reading the news or swiping through socials
   5. Tries to reduce screen time
      1. Be intentional with when it happens.
      2. News is excluded.
7. JC: How is your sleep? How do you switch off at night? 
   1. I’m terrible at that, I tried everything: from minimizing distractions 30 minutes before bed to working out late in the evening to falling asleep exhausted, but nothing works
   2. I don’t think I switch off
      1. A lot of anxiety
         1. Distracts with passive entertainment
            1. Screens
            2. 
               
   3. Why not watch a show in the evening?
   4. Intends to go to bed early and wake up early
      1. Rarely gets both right.
8. JN: Where can people connect with you or find ...

Welcome to episode #69. We’re thrilled to be joined by Christa Seals today. 

Christa is a serial entrepreneur from her teen years and has extensive military experience, Christa has always positioned herself as a leader and mentor, consulting high-caliber executives, managing special agent HQs, and scaling her businesses. 

With her specialized understanding of human nature, team performance, and how high-producing talent operates, Christa is in the unique position to provide team building, performance enhancement, and skill development for high achievers within a demanding industry.

Welcome to the show Christa!

Questions

1. Can you tell us about your experience with neurodiversity?
   1. When did you realize that you weren’t neurotypical? 
      1. Her deep interest in her curiosity
         1. Bringing biology books on camping.
         2. Deep focus while playing violin (so immersed in it that she’d end up with a bruise on her chin)
      2. When I was younger I felt like it was there but it didn’t manifest until I had multiple traumatic brain injuries (TBI).
      3. The last one really triggered it the worst and caused me to go through a multi-month clinical treatment.
      4. Shifting between periods of hyperfocus and then having a lot of trouble focusing.
   2. What challenges did you face? 
      1. Speech, memory, and dealing with common situations, I was easily overwhelmed, and easily triggered.
      2. Some days able to concentrate well at work, other times unable to get anything done for days straight
      3. Didn’t tell anyone about the TBI or health issues.
         1. Didn’t want them to be an identifier.
         2. A leader with similar issues opened up which helped Christa feel less alone.
      4. The identity of being a small female in the military
         1. Feeling the need to prove herself.
   3. What changes have come post-diagnosis? 
      1. Acceptance
      2. I have slowed down immensely in comparison to when I was at the peak of my military career. I have started self-examining myself before most if not all situations so I can best prepare. 
   4. What challenges do you still face now? 
      1. Impulsivity, I naturally get easily excited about new things but that causes me to be impulsive (i.e. TEDx). I also have a lot of hobbies that I find hard to balance.
      2. How can you give yourself grace while being in a disciplined environment like the military?
         1. Military is pretty standardized, and not compatible with neurodivergence.
            1. Some leaders like the creative leadership of a neurodivergent individual.
   5. What neuro-exceptional strengths are you leaning into now? 
      1. My creative lens. It took me a while to realize that I see the world differently and that’s truly a gift to share with the world. I have helped clients, friends, and family look at things completely different than what they approach problems with and that helps them overcome and find solutions.
2. What "work" projects are you concentrating on?
   1. Writing book 
   2. Business Coaching
      1. Dentists, Professors, AI developers
      2. Provide structure, help set goals
         1. SOPs
         2. Paper => Digital
   3. working on my TEDx talk. 
      1. Being audacious: have balls of steel
         1. Necessary to create change
3. How about the rest of the time? What do you enjoy doing in your off time?
   1. Depends on how much off time
      1. I have. I love squeezing in coffee dates, or a quick trip to a beautiful view. 
      2. If I have a bit more time then I love travelling, taking my family to find hidden gems in new places. 
      3. Exploring: finding the views that no one really knows the location
4. Productivity tips 
   1. What do you do to optimize productivity during your working hours? 
      1. Listen to ASMR: helpful for productivity at work and household chores
         1. What does ASMR stand for again? - autonomous sensory meridian response
            1. Not sure, but it’s often used as an ambient soundtrack to relax
            2. Reminds her of grandmother humming the rosary.
            3. Now
               1. Painting sounds of the brush
               2. Rummaging through bags: makeup bags, craft bags.
      2. Location cued productivity:
         1. Working from home doesn’t help
            1. Thinks about housework/home improvement projects at home
      3. Self study/reflection
         1. Examines conscience
            1. Prayer/meditation
      4. Brain dumping ideas
      5. Don’t work through lunch - useful recharge time.
   2. What is some unhelpful productivity advice that doesn’t work for you?
      1. Chronodiscrimination: not everyone wakes up at 5 am and jumps out of bed
         1. She does much better if she wakes up without an alarm - peak productivity
5. BREAK
6. What does your morning routine look like and how has it evolved over time?
   1. It has evolved several times after testing my own productiveness in different scenarios. 
      1. Has had to adjust with parenthood.
         1. I used to start by making coffee and sitting on my balcony while I read for 20 minutes, and then it transitioned to going to the gym first thing in the morning. But that changed after I had my son. Now that my son is 3, I take him to school so I am most productive by taking a shower, getting dressed, getting ready down to my shoes, and then waking up my son to get ready so I’m not overwhelmed trying to get both of us ready at the same time
   2. Wakes up with the sun
      1. I also allow my body to sleep in if I need to, but then I kick off the same way. 
      2. Shower to get productive
   3. Gets into the outfit for the energy level
      1. Sweatpants are to relax
   4. Emotional support drink
      1. Something warm before meetings
      2. Energy drink if need to start focusing immediately
   5. Consciously sits down for lunch
      1. As soon as done with food, gets set for the next thing
   6. Start slow and then ramp up
7. How is your sleep?
   1. Self-experimentation:
      1. Things that didn’t work well
         1. Yoga before bed
         2. Hot tea
         3. Exercise before bed
      2. Things that worked
         1. Brain dump creative thoughts so can sleep - better than trying to suppress the thoughts
         2. ASMR
            1. Reminds her of grandma praying with rosary beads in a low voice - 
            2. Other experiences:
               1. Coworkers typing
               2. Painting sounds
               3. Makeup bag rummaging
8. Where can people connect with you or find your work?
   1. Instagram: https://www.instagram.com/christaseals 
      1. I answer all my DMs 
   2. Website: https://www.christaseals.com/
9. Do you have any final words or asks for our audience?
   1. Early birds are not superior to night owls/third birds
   2. Self-study as much as you can - use yourself to

More from Focus Bear:

Website: https://focusbear.io

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

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

Welcome to episode #68. We’re thrilled to be joined by Steve Grace today.

Steve Grace is the CEO & Founder of The Nudge Group, empowering high-growth companies to thrive on a global stage with a unique fusion of recruitment expertise and powerful storytelling designed to expand your reach and impact worldwide. 

He is also the Founder of Nudge Productions creating high-quality content to tell stories through every medium from creating & managing podcasts in both video & audio, newsletters production & management, photography, and documentary/filmmaking.

And lastly, he is the publisher of both Balance the Grind & Startup Life: Unscripted and host of both the Give it a Nudge and Daily Grind podcasts.

Welcome to the show Steve!

Questions

1. Can you tell us about your experience with neurodiversity?  I could talk for hours about this, how it affected me mentally, etc and how it affects my work, why I do what I do, etc
   1. When did you realize that you weren’t neurotypical? 
      1. About 13-14 years old
         1. Started with a diagnosis of an extreme form of dyslexia.
   2. What challenges did you face?
      1. Ridicule, stress, being different
      2. Accomplished siblings
   3. What is it like now?
      1. Love it, I will tell you why
      2. Still finds it difficult to read. Took a while to read
         1. Had to learn the shape of every word.
         2. Finds it difficult to read handwriting.
      3. Found recruitment because it was all speaking (a lot easier than writing).
   4. What neuro-exceptional strengths are you leaning into now?
      1. every single one I can
      2. Difficult to separate the neurotypical strengths from the idiosyncratic
      3. Short and sweet communication
2. What "work" projects are you concentrating on? 
   1. Recruitment business
   2. Production Company
      1. Podcasts: 
         1. Give It A Nudge: features startups
         2. Daily Grind: hacks to improve diet, exercise, career, sustainability
      2. Website
         1. Balance the grind: work-life balance
      3. Film making
         1. Filming war games for military startups
   3. The Pillars: private club
      1. Founders and family offices get together and build stuff
      2. The goal is to build 20 Canvas and 5 Atlassians
      3. Casual club: can wear a t-shirt; avoiding being stuffy. BYO kilt.
3. How about the rest of the time? What do you enjoy doing in your off time?
   1. With my business Balance the Grind balance, is important to me
      1. Work-life balance looks different to different people.
   2. Teenagers occasionally want to spend time with him (at the ATM)
   3. Sport/exercise:
      1. Exercise 6 days per week
         1. Keystone habit
      2. I did a half ironman last year
      3. I love the ocean, live at Tamarama, learning to surf very late in life
   4. Media
   5. Travel (going away on a boat) 
4. What do you do to optimise productivity during your working hours? 
   1. Get up early (how early - callback on sleep question) - sleep makes a difference to clarity
   2. Read for 30 minutes (though sometimes gets lured in by phone)
   3. High performance coffee - “before you speak”
   4. Green juice (reviewing them for Balance the Grind)
   5. Breaks up the day with movement (e.g. walk to next meeting for 1hr and make phone calls)
   6. Don’t spend more than 45 minutes on one task
   7. Drinking water - gives him a lot of energy
   8. Planning which I hate,
   9. Some standard old-school ones like doing what I hate first
   10. Lo-Fi Beats I am trying
   11. Breathwork
   12. Turn email off + keep phone away
   13. Email yourself notes
       1. Use Siri to email 
   14. 4 different notebooks
       1. Candidate interview notes
       2. Client requirements
       3. The Daily Grind: research guests beforehand
       4. Ideas book
   15. Accountability Meeting
       1. Monday morning check-in with team
       2. Not in trouble but feel embarrassed/fulfilled if you do it 
   16. Measurement:
       1. Woop band
       2. CGM
5. What is some unhelpful productivity advice that doesn’t work for you?
   1. Focusing on one thing - everything is connected
   2. “Don’t make lists”
6. COMMERCIAL BREAK
7. What does your morning routine look like and how has it evolved over time?
   1. Get up at 5.30 am (earlier in Summer than Winter)
   2. Solar-powered human (moved from UK to AU for the sun)
   3. Drink half a bottle of water
   4. Juice
   5. Coffee
   6. Wake up teenagers (x2)
   7. Read for 15-30 mins (print them out in A4)
   8. Shower, shave, contacts
   9. Gym (3x weights, 1x run, 1x swim)
   10. Protein shake
   11. Work - no meetings before 11 am
8. How is your sleep? How do you switch off at night? 
   1. Goes home around 6 pm
   2. Check emails
   3. Work until 7ish
   4. Dinner
   5. Work until 9 pm
   6. Scrolling/bad TV/movies
   7. Go to bed at 11 pm
   8. Falls asleep quickly
   9. Can’t sleep past 7 hours
9. Where can people connect with you or find your work?
   1. Website: https://thenudgegroup.com/
   2. Linkedin: https://www.linkedin.com/in/stevegrace/
   3. Instagram: https://www.instagram.com/stevegraceg/
10. Do you have any final words or asks for our audience?
    1. Lofi music
    2. Reframe any limiting beliefs

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

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Podcast: https://podcast.focusbear.io

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Connect with Jeremy:

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

Email: [email protected]

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

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