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

Welcome to episode #36 We’re thrilled to be joined by Stephen J Morris today. Stephen J Morris is the founder and CEO of Renowned Leadership, committed to empowering leaders to become exceptional and achieve their professional goals. With more than 20 years of experience including 16 years of military leadership in the United States Army in leadership roles, he has identified 5 fundamental pillars of leadership that are the foundation of all production episodes. In addition, the company offers a range of solutions; including 1 on 1 coaching, mentoring programs, and online courses designed to create high-performing and energized teams. Welcome to the show Stephen!QuestionsCan you tell us about your experience with neurodiversity? When did you realize that you weren’t neurotypical? What challenges did you face? What is it like now?5th/6th-grade teachers started complaining about hyperactivity8th grade teachers asked mum to put him on medication8th grade biology teacher, Mrs Cunningham taught him tips and tricks to use his brain as a superpowerTactic: move to a differentFormally diagnosed at age 24 in the armyWhat "work" projects are you concentrating on?Bringing esprit de corps to the corporate worldGoal - everyone in the organization feels engaged. You don’t hate Monday, work is fulfilling, love your team1 on 1 coachingHow about the rest of the time? What do you enjoy doing in your off time?Work is his passion (110hrs)Fishing Exercise: gym, runSpartan racesGoal: Boston MarathonWhat does your morning routine look like and how has it evolved over time?Gratitude journal - frames mind for the dayExercise: Run/gymMeditation: 30 minutesPrayer timeBreakfastWhat do you do to optimize productivity during your working hours?Now can focus for longer periodsPomodoro techniqueMind more disciplined now due to military trainingBreaks: play with the puppy or go fishingUse alarms to snap out of hyperfocusCOMMERCIAL BREAKWhat is one habit you'd like to remove from your life (either a bad habit or one that takes up too much time)?Time blindness (e.g. video games) - combat with alarmsHow do you switch off at night?Evening journal: defrag (get rid of all the junk files) for 10 minutesWhat resources (books, philosophies, apps, sensory toys) do you find most helpful for productivity and habit formation?Books:Miracle MorningAtomic HabitsDr Carolyn Leaf - neuroplasticity researcherSensory toy: spinning ringPhilosophies: breaks (drink enough water)Where can people connect with you or find your work?renownedleadership.com (book a call button)Do you have any final words or asks for our audience?Be kind to yourselfJoey’s creativity course

Welcome to episode #35 We’re thrilled to be joined by Ainslee Hooper today.Ainslee is the driving force behind Ainslee Hooper Consulting, which helps public-facing organizations strengthen their disability inclusion. With a background in Anthropology and a unique approach to holistic inclusion, Ainslee is not just a researcher but a transformative advocate. She's earned accolades, including the 2020 Geelong Employment Award. Ainslee is a passionate advocate and a valued member of several advisory committees. When she's not advancing the cause of inclusion, she's doing the strength sport of a strong woman.Welcome to the show Ainslee!QuestionsCan you tell us about your experience with neurodiversity? When did you realize that you weren’t neurotypical? What challenges did you face? What is it like now?Close family got diagnosed + friends got diagnosed and shared experiences “But I’m neurotypical and I do that too”Liked rules of COVID lockdownAnxiety around networking eventsNutritionist - list of what I don’t eat longer than what I eat. Referral to a psychologist and then a psychiatristWhat "work" projects are you concentrating on?Disability inclusion consultingAccess and inclusion plansInternal and external stakeholdersWheelchair user gives empathyCustomer experience journey mapAnthropology is a special interestLinguistic, biological, cultural, archaeologicalElicit stories from stakeholdersWhat do you do to optimize productivity during your working hours?2005-2011 Bachelor of Arts: super focused and organizedDifferent days of the week are devoted to different activities:Monday = Professional Development (LinkedIn strategy)Tuesday = Client engagementWednesday = Content CreationThursday = Project work dayFriday = Admin and podcastsWhat resources (books, philosophies, apps, sensory toys) do you find most helpful for productivity and habit formation?Trello for project management, ZapierAtomic Habits by James ClearPhilosophies: lean into special interests at workWhere can people connect with you or find your work?LinkedIn WebsiteJC: Do you have any final words or asks for our audience?If you think you’re neurodivergent and can afford it, get assessedJoey’s creativity course

Welcome to episode #34 We’re thrilled to be joined by Sydney Jackson-Clockston today.Sydney Jackson-Clockston is a Leadership Development and Entrepreneurial Coach, Trainer, Speaker, and Author. She recently published "My Own Worst Enemy: Understanding and Overcoming Imposter Syndrome," a book that delves into conquering negative self-talk and reframing one's mindset for a fulfilling life. Her expertise lies in thought leadership, facilitating tough conversations, building inclusive cultures, DEIJA, and empathy. Sydney is a recipient of the 2022 Good Business Colorado Award and holds certifications in Trauma-Informed Care, Mental Health First Aid - Youth, Harassment Prevention, and Crisis Prevention and Intervention. She is affiliated with various organizations, including Consultants For Good and the Colorado Neurodiversity Chamber of Commerce...Welcome to the show Sydney!QuestionsCan you tell us about your experience with dyslexia especially writing your book?loved school growing up. Mum was educator2nd/3rd grade spelling bees = major challengespent hours studying but spelling didn’t landteacher assumed she was smart but lazy - not helpful!mum helped advocate for school to do testingtesting showed high IQ but difficulty spellingother kids and colleagues laughed at her for spellingnegative experiences led to imposter syndromewriting book has been an opportunity to reframe those experiencesawareness has improved but still some stigma, e.g. manager said she was unprofessional for spelling mistakessoftware is now making dyslexia less problematicspell check/grammarlyread aloud now basically free What "work" projects are you concentrating on?Event coordination: library opening, Good Business ColoradoCoaching entrepreneurs How about the rest of the time? What do you enjoy doing in your off time?Getting married in two weeks!Travel (even started travel agency)New Orleans: food, music, culturePanama: not too crowded FilmVolunteeringDecompressNature time - earthingWhat does your morning routine look like and how has it evolved over time?Brush teeth/hygieneGratitude journalEase into dayWhat do you do to optimise productivity during your working hours?Ta Da list: highlight what you already did and say “Ta Da!”Underscheduling: keep blank space in the calendarSetting expectations: when onboarding new clients, tell them how long it’s going to take for a responseAutomate data entry: calendly link with questionsCOMMERCIAL BREAKWhat is one habit you'd like to remove from your life (either a bad habit or one that takes up too much time)?Stress snackingHow do you switch off at night?It’s hard when working from home/being an entrepreneur!Turn off computer and take dogs for a walkDon’t check emails after 5pmMindset work means she’s good at not checkingTactic from friends: separate work phoneFamily time with partner and nieceWhat resources (books, philosophies, apps, sensory toys) do you find most helpful for productivity and habit formation?Books:“My own worst enemy” her book“The Laziness Lie”Brenee Brown“Why we sleep” Matthew WalkerRecommendations in her linktreeApps:Mindfulness - helps with sleepPhilosophies:Coaching/therapy is helpful for most peopleWhere can people connect with you or find your work?https://citrineunlimited.comhttps://linktr.ee/citrineunlimitedhttps://www.linkedin.com/in/sydneyjcDo you have any final words or asks for our audience?Get her book! “My own worst enemy”Passion over perfection - not everything has to be perfectJoey's Creativity Course: https://thepluckyjester.com/habitling-habit-building-course/

Welcome to episode #33 We’re thrilled to be joined by Adam Wright today.Adam Wright is co-founder of LeapN, a 'Build Your Own Metaverse' platform, and M8Call, an upcoming experiential, live event transforming romantic relationships as we know it.Prior to diving into the web3 metaverse & special events creation industries, Adam thrived in TV production for over a decade, producing hits like American Ninja Warrior, Dance Moms, and RuPaul’s Drag Race. Based in Venice Beach, he stays active with workouts, fun outings with friends, and planning his upcoming event, M8Call.Welcome to the show Adam!QuestionsCan you tell us about your experience with neurodiversity? When did you realise that you weren’t neurotypical? What challenges did you face? What is it like now?Grade 2 crush => locking bike to hers3 concussions as a kidLooking at social dynamics from the outsideHigh school grades not great - busy with extra curricularsAt university head of several clubs/fraternitiesLast minute approach to study + AdderalGot job with serial entrepreneurs - unconventional approach to work (had to bring bed into office)FoundWhat "work" projects are you concentrating on?LeapN: victim of the crypto bear marketM8Call: 2 day experiential conference on spirituality, wellbeing and dating - December 16th/17thHow about the rest of the time? What do you enjoy doing in your off time?Realisation that 100hr weeks aren’t sustainableWorking outGetting back into dating (after having done inner work)Doing something creative every week - not focused on monetisingJournaling Getting out in natureWhat does your morning routine look like and how has it evolved over time?Best self enjoys routineGet up earlyPrayersGo to church (non-denominational - pastor is former VC)Read from spiritual text/personalKettlebells (quick workout to wake up brain)Coffee + avocado + bananaPlanning the day with pen and paperUnreliable narrator likes chaosDoom scrolling on tiktok/instaWhat do you do to optimise productivity during your working hours?“Winning The Week” - 10 tasks per day1 big task: 1-2hrsMedium tasks: 30 minsHelps avoid overpromisingCommunication policyDo desk work from 4am to 8am before sun rises and Nap in afternoonCOMMERCIAL BREAKWhat is one habit you'd like to remove from your life (either a bad habit or one that takes up too much time)?habit of going down rabbitholes - How do you switch off at night?Sleeping well recentlyReading himself to sleepGoing to sleep at 9pmLetting go of FOMOWhat resources (books, philosophies, apps, sensory toys) do you find most helpful for productivity and habit formation?“Winning the Week”Body doubling, e.g. Business Model Club (in person works best)Focus Bear helpful for routines: body doublingAsana + Asana Mastery courseLifehack clubWhere can people connect with you or find your work?https://linktr.ee/adamwright Do you have any final words or asks for our audience?Come to M8 CallStay out of self identity/identity politics - strive for service and adventureJoey’s creativity course: https://thepluckyjester.com/habitling-habit-building-course/

Welcome to episode #31, I’m excited to be joined by Brittany Joiner today!Brittany is a self-proclaimed Trello nerd with a passion for software development, lifestyle optimization, and all things productivity. As a Developer Relations (DevRel) professional at PixieBrix, Brittany brings her technical expertise, love for fostering connections, and growth-hacking skills to the table. She's a (somewhat) digital nomad, Youtuber, and indie hacker. Welcome to the show Britt!QuestionsCan you tell us about your experience with neurodiversity? When did you realize that you weren’t neurotypical? What challenges did you face? What is it like now?Brain always moved a million miles per minuteFound coping strategies/productivityLabel of anxiety was helpful so went to a psychiatristWhat "work" projects are you concentrating on?PixieBrix: dev rel - browser automation toolWrote a book on TrelloHow about the rest of the time? What do you enjoy doing in your off time?Fostering kittens + looking after pupExerciseGaming: board games + video gamesTravelWhat does your morning routine look like and how has it evolved over time?Tidy house + litter boxGo for a walk with the dogReward with coffeeWarm up into the day by checking tech news/slack (30-40 mins)What do you do to optimize productivity during your working hours?Equipment: 55-inch monitorNovelty: work from coffee shopsRewards: Starbucks at lunchOrganizing tasks in TrelloTimers for 30-40 minutes to work on (Focus Bear)Plan the night before: AkiFlow - scheduling tasks (similar to Morgen)COMMERCIAL BREAKWhat is one habit you'd like to remove from your life (either a bad habit or one that takes up too much time)?Staying in bed too long scrolling on the phoneSmart heaterTurn lights onHow do you switch off at night?Read/watch TV/play gamesLeave the laptop in the officeNo laptop in the bedroomWhat resources (books, philosophies, apps, sensory toys) do you find most helpful for productivity and habit formation?PixieBrixSupercharging productivity with TrelloAkiFlowComposeRoseBud AI Journal - “What was the highlight of your day?” - then helps you go deeperWhere can people connect with you or find your work?Britt_joinerSubstack: trello.substack.comDo you have any final words or asks for our audience?Follow your energy levelsJoey’s creativity coursehttps://thepluckyjester.com/habitling-habit-building-course

Welcome to episode #30 We’re thrilled to be joined by Gerard Atkinson today. Gerard is a director at ARTD Consultants. He is well-versed in program and policy evaluation, business analytics, and data visualization. His expertise extends to market and social research, financial modeling, and non-profit, government, and business strategy. A dedicated advocate for neurodiversity, Gerard serves as a board member for various Australian not-for-profits and advises on diversity, equity, and inclusion committees within the research and evaluation community. Outside of his professional endeavors, Gerard is a keen trail runner and was trained as an opera singer.Welcome to the show Gerard!QuestionsJN: Can you tell us about your experience with neurodiversity? When did you realize that you weren’t neurotypical? What challenges did you face? What is it like now?Diagnosed as autistic in 2019But always felt outside the neurotypical norm.Always felt different from othersIn terms of processing information.Experiencing the world.Was able to mask and was highly intelligentPlaced in the gifted bucket.Diagnosis gave a new framework to experience the worldMotivated by seeing other friends go through the diagnosis.There is a lot more awareness around autism, the challenge is around the way society is structured, not necessarily people with autism.Still a lot of opportunities not takenJC: What "work" projects are you concentrating on?Evaluation consultantGovernments will design a program, roll it out and spend a lot of moneyAnswers questions: “How effective was it?”, “Was it worth it?”Currently manages 10-12 evaluations at one timeEvaluation frameworkProgram logic:What activities are we doing?What outputs will that create?What outcomes will that generate for the target group?Short termMid termLong termSometimes measuring outcomes indirectly by measuring other thingsIf we can’t measure this directly, what can we measure as a proxy?Being data and method agnostic.JN: How about the rest of the time? What do you enjoy doing in your off time?Peaks and Trails 50k at DunkellsLong runTraining via25k trail run.Weight training (several decades)Music(former opera singer)SingArtGardeningJC: What does your morning routine look like and how has it evolved over time?5:30 am wake up go for a run - social but not too social (or weight training)CoffeeNewspaper8:30 am begin work During COVID bad habits of getting straight into work after waking up. Changed habits by working with a mentor. Created a covenant with himself JN: What do you do to optimize productivity during your working hours?Lives by calendarChargeable workNon-chargeable workE.g. capacity buildingSupporting staffTries to block out free time so staff can get time with him.No phone calls out of the blue.When there are callsHave some social time, some small talk.Deep work vs empowering teamBlocks out deep workWill tell the team: “This is deep thinking time” - I need something urgently, put it through email.COMMERCIAL BREAKJC: What is one habit you'd like to remove from your life (either a bad habit or one that takes up too much time)?CoffeeMindless scrolling (LinkedIn)JN: How do you switch off at night?In bed by 9:30 pmLooks after recharge time.Wind down routineChat with wife. Looking at memes.Doesn’t drink much alcoholBecause affects the sleep cycle.JC: What resources (books, philosophies, apps, sensory toys) do you find most helpful for productivity and habit formation?Calendar/Microsoft Bookings“Thinking Fast and Slow” Daniel Kahneman Masking = system 2 for ND people. Whereas NT people are in system 1 #shortDavid Mayster - thought leader in the consulting industry “First among equals”Sounds great! Tough job to get the high performers to shine but also get coordination!“Let my people go surfing” founder of PatagoniaJN: Where can people connect with you or find your work?LinkedInWebsite (needs updating)Research Society conference in MelbourneJC: Do you have any final words or asks for our audience?1 in 3 neurodivergent Australians are unemployed vs 1 in 6 for the disability workforce and 10x higher than the general unemployment rateND workers have insight, qualifications, and experience yet are often not able to reach their full potentialAutism, ADHD, and dyslexia diagnosis rates are increasing - we need to make sure there are jobs for them. Eliminate barriers to employment Need ND people to be transparent so that there are role models Joey’s creativity coursehttps://thepluckyjester.com/habitling-habit-building-course

Welcome to episode #29 We’re thrilled to be joined by Dave Thompson today.Dave Thompson is a self-advocate with ADHD, Dyslexia, and Sensory Processing Disorder. He has worked as an innovator, consultant, trainer, and strategist within the Neurodiversity Employment space since 2010. Welcome to the show Dave!QuestionsCan you tell us about your experience with neurodiversity? When did you realize that you weren’t neurotypical? What challenges did you face? What is it like now?Diagnosed from 5 y.o.Disability lens - special education, deficit model - standard in New YorkNew lens: potential - some things come easyPublic speaking: Jim Carey impressions/playsEmpathetic: natural tour guideSee things differently: backward/upside downBuilding furniture without instructionsChallengesTying shoesDrivingDistractionNoiseNeurodistinct vs neurodivergentIndividuals can’t be neurodiverseEveryone is on the neurodiversity spectrumNeurodistinct coined by Tim Goldstein - neurodivergent implies normality vs What "work" projects are you concentrating on?Goal to help people have a better experience than he did early onStarted with job coaching helping individualsNow fixing the workplace via Potentia WorkforceHelping big companies become more neuro-inclusive (EY, Microsoft, IBM)Researched what worked well in Trailblazers and help other companies (Chevron, AIG) followTrain teams on how to include neuro-distinct individualsSTARS program Support new hires, managers, and teamsEmpower programMeasure how neuro-inclusive a company isEngagementWhat can companies do?HiringSending out interview questions in advanceStrengths-based interviewsDon’t copy-paste job descriptions - avoid having too many requirements and make it specific“Must be a strong communicator” is a terrible requirementOngoing workEmployee Resource Groups (ERGs)Peer supportMentorshipSharing tactics/toolsAdvocacy“No conversations about us without us”How about the rest of the time? What do you enjoy doing in your off time?Family man: wife and daughterUnplug completely - do the opposite of the workGet out in natureWalk dogsMusicUpright bassDoesn’t sight read musicWhat does your morning routine look like and how has it evolved over time?Realization that routine is important came laterWakes up at 5:Walks dogGreets familyStarts work at 7 amWhat do you do to optimize productivity during your working hours?Noise-canceling headphones + Brown noise/low-frequency binaural beatsSometimes heavy metal Working from homeRight lighting environmentUnchanging environmentTwo monitorsStanding desksFidget toysCOMMERCIAL BREAKWhat is one habit you'd like to remove from your life (either a bad habit or one that takes up too much time)?CandyNever unplugHow do you switch off at night?Walk with wifeWatch TVGo to sleepWhat resources (books, philosophies, apps, sensory toys) do you find most helpful for productivity and habit formation?Neurodistinct social media (TikTok, Reddit)Assistive tech: TrelloPaperWhere can people connect with you or find your work?Potentia WorkforceInstagramLinkedInDave Thompson on LinkedInPotentiaWorkforce: NDTC - neuro-distinct talent Do you have any final words or asks for our audience?You’re not the (whole) problem Joey’s creativity coursehttps://thepluckyjester.com/habitling-habit-building-course

Welcome to episode #28 We’re thrilled to be joined by Alisdair Gurling today.Alisdair is a PhD candidate at Monash University’s Emerging Technologies Research Lab where he investigates personalized assistive technology to help neurodivergent students. Outside his research, Alisdair works as a learning designer for Nextia designing assistive technology for people with dyslexia, dyspraxia, and other conditions. A man of many talents, he also does freelance web design.Welcome to the show Alisdair!QuestionsJN: Can you tell us about your experience with neurodiversity? When did you realize that you weren’t neurotypical? What challenges did you face? What is it like now?Feels luckyTo be diagnosed at this timeIn the past it would have been tougherIn-depth discoveryFamily was proactiveSiblings had learning difficulties.How to best adapt the differences between neurotypical and neurodivergent.Was the only kid with a laptop.One of the first kids in the UK to be able to speak their exam (speech to text)Good timing.JC: What "work" projects are you concentrating on?Research into strategies for personalizing assistive technology for neurodivergent people Extending consciousness into technology: singularityDigital prostheticsAlternate learning strategiesbrute forcingSpend 4hrs readingLeapfrog the problemSpeech-to-text instead of handwritingListen to audiobooks instead of readingSpeechifyJoey uses @VoiceEmphasizing: Literate vs literaryLearning designJN: How about the rest of the time? What do you enjoy doing in your off time?ReadingInitially struggled to readBeing able to read (at 8-10) was startlingMainly listens to audiobooksWide varietyPhilosophyPublic speakingGood for advocating for himself.JC: What does your morning routine look like and how has it evolved over time?No tech that interfaces with the outside worldGo to Yoga studio (body doubling) - 1hrNice and calmingClassPassEncourages trying itFind a studio that fits the vibe.JN: What do you do to optimize productivity during your working hours?Body double with colleaguesTries a bunch of different strategiesBut make sure it’s worth the jump (e.g. the learning curve).LeapfroggingNotion - locks in thoughts.Speech-to-text (otter).AllowsSearchability (later)Presence (in the moment)Purpose-built AI notetaking devices (Not used yet)Text-to-speech.Understand what’s pulling you out of your workServices that sync your music with your heart rate - https://endel.io/And solve each problem until you get well-focused.Brain FMCOMMERCIAL BREAKJC: What is one habit you'd like to remove from your life (either a bad habit or one that takes up too much time)?Consuming so much newsFollowing news in three countries (UK, US, AU).Often negative, problems without solutions.Future CrunchJN: How do you switch off at night?Morning routine + evening routine are tightly linked - one big blockMix it upAfter dinnerGoes for a walkHelps to unpack ideas.Seals the dayNo more external inputJust introspectionJC: What resources (books, philosophies, apps, academic theories, sensory toys) do you find most helpful for productivity and habit formation?Mediterranean dietSpeechifyEndol - procedural musicInternal vs external locus of control (internal is better)Don’t use ADHD diagnosis as a limiting beliefUse novelty seeking wiselySpectrum vs binaryMixture of Purpose is best for motivationSkill/masteryCuriosityCommunityObligationJN: Where can people connect with you or find your work?https://www.alisdairgurling.com/JC: Do you have any final words or asks for our audience?Avoid absolutes - sit in the nuanceJoey’s creativity coursehttps://thepluckyjester.com/habitling-habit-building-course

Welcome to episode #27 We’re thrilled to be joined by Ben Tobin today. <Read out bio>. Welcome to the show Ben!Ben Tobin is an ADHD and career coach. He spent 20 years working in tech and now uses his experience of working with ADHD as both an employee and a leader to help others succeed in their own lives and careers.QuestionsJN: Can you tell us about your experience with neurodiversity? When did you realize that you weren’t neurotypical? What challenges did you face? What is it like now?Neurodiverse/neurotypical termsPolitically chargedCan be polarisingPrefers “people with ADHD”, “People with brains like mine”“Neurotypical” people like everyone elseEvolution of the treatment of people that don’t have brains like everyone elsesProsCompanies seeing how people can be more inclusive.Allows community, the labels can help connection - group identity.ConsLabels can create walls/pigeon-holing.Strengths of people with brains that work differently:Different perspectivesDifferent skillsADHD / autism can mean hyperfocus.JC: What "work" projects are you concentrating on?1 on 1 coaching:GoalsStrategies to achieve goals (career, life)Group coaching (ADHD)JN: How do you like to wind down after work? Video gamesBreath of the wild.Long distance cyclingJC: What does your morning routine look like and how has it evolved over time?Espresso machine (caffeine hound)Plan day (bullet journaling - twice daily reflection)JN: What do you do to optimize productivity during your working hours?Schedule keeps him on trackBalanced with flexibilityAccepting sometimes it’s not the right timeBut tries to be intentional, make it a decisionChoice betweenMoving itDoing itDeleting is not an option - interesting. Might be good to go deeper on. Prob not enough time though 🤔Having a balance keeps him from burning out.COMMERCIAL BREAKJN: Where can people connect with you or find your work?https://bentobin.com/JC: Do you have any final words or asks for our audience?Building on the planningPlanning for flexibilityNever books appointments back to backKnowing that coming back from vacation will be toughKnowing himself and the way he worksJoey’s creativity coursehttps://thepluckyjester.com/habitling-habit-building-course

Welcome to episode #26 We’re thrilled to be joined by Dr Bree Gorman today.Bree Gorman is a diversity and inclusion consultant working with organizations to create sustainable, meaningful change. Prior to launching Bree Gorman Consulting, they worked as Diversity and Inclusion Manager at Deakin University. Bree’s expertise is in using data to design and inform Diversity and Inclusion strategies. They have lived experience as a minority gender in the sciences and as a genderqueer bisexual.Welcome to the show Bree!QuestionsCan you tell us about your experience with neurodiversity? When did you realize that you weren’t neurotypical? What challenges did you face? What is it like now?Children got screened - they did a screening themselvesPh.D. work in 6 monthsPeople-pleasing tendencies - wanted to please parentsWhat "work" projects are you concentrating on?BusinessConsulting: DEI projectsTraining and education: inclusive leadership educationBusiness is much more preferable than working in a job:Ability to choose projectsscheduleHow about the rest of the time? What do you enjoy doing in your off time?Play cricket: flow statePodcasts: couple mundane tasksWhat does your morning routine look like and how has it evolved over time?Start with breakfastWhat do you do to optimize productivity during your working hours?Play games - 20/30 seconds to stay longer in seatRoyal MatchCOMMERCIAL BREAKWhat is one habit you'd like to introduce to your life?Exercise via team sportHow do you switch off at night?Wake up early and go to sleep earlyWhat resources (books, philosophies, apps, sensory toys) do you find most helpful for productivity and habit formation?Eckhardt Tolle - emotional regulationWhere can people connect with you or find your work?LinkedInbreegorman.com.auDo you have any final words or asks for our audience?Game suggestionsJoey’s creativity coursehttps://thepluckyjester.com/habitling-habit-building-course

Welcome to episode #25 We're thrilled to be joined by Professor Claudia Vickers, an esteemed expert in metabolic engineering and synthetic biology. With a strong track record in science excellence and securing competitive funding, she focuses on using microbes to produce valuable substances for industries. Professor Vickers has held influential positions in various organizations and even served as the inaugural director for CSIRO’s synthetic biology group. Her expertise and leadership continue to drive scientific innovation, making a positive impact on both people and the planet. Welcome to the show Claudia!QuestionsCan you tell us about your experience with neurodiversity? When did you realize that you weren’t neurotypical? What challenges did you face? What is it like now?Had two children with ADHD and then connected the dotsSuperpowersHyperfocusPattern recognition - connecting the dotsChallengesTime blindnessStrategies Walking treadmillTimers and alarmsWhat "work" projects are you concentrating on?Taking a pause to reflect on where to create impact3 days per week as adjunct professorNow focusing on climate-carbon sequestrationDesigning microbes to pull carbon down:Cellular AgLandTech: feed Carbon Monoxide/Methane to clostridiumEnzymatic breakdown plasticCarbon sequestration (e.g. enhancing Rubisco)Construction materials (bio cement)Other projectsConsulting with startupsSoftware company AI-powered academic writingConstruction company using bio-based materialsWork history:Last 18 months worked for startups (e.g. Eden Brew)Previously led CSIRO’s synbio labAcademic for many years prior to thatHow about the rest of the time? What do you enjoy doing in your off time?Reading (paper) books - Sam Neil’s memoirsHanging out with kids (coaching son’s soccer team, daughter’s touch team)What does your morning routine look like and how has it evolved over time?Getting the kids out the door (lunchboxes, brush teeth)Start workWhat do you do to optimize productivity during your working hours?Walking treadmillList with prioritiesIntrospection: look at how to improveCommunicate working preferences + expectationsNoise-canceling headphonesCOMMERCIAL BREAKWhat is one habit you'd like to remove from your life (either a bad habit or one that takes up too much time)?Time blindness: magnify estimations by 2xHow do you switch off at night?Need to tire self outIdentifying hyperfixation (e.g. workplace issues) early in the evening - “What’s the worst thing that can happen?”What resources (books, philosophies, apps, sensory toys) do you find most helpful for productivity and habit formation?Noise-canceling headphonesWalking treadmill (use during meetings)Where can people connect with you or find your work?LinkedInTwitter: claudiaevickersDo you have any final words or asks for our audience?Life is special and wonderfulLearn about your own mindUse Joey’s creativity coursehttps://thepluckyjester.com/habitling-habit-building-course

Welcome to episode #24 We’re thrilled to be joined by nobody today! Join us while we discuss some interesting topics, from meditation chairs to cleaning and more!QuestionsPower of pause - how to remember to pause when the stakes are highEquipment as a crutch - meditation chairsWriter’s block - Joey’s tips + our own processesManaging emailsUsing PocketCleaningJoey’s post on meditationhttps://thepluckyjester.com/2023/01/26/meditation-has-a-marketing-problem/

Welcome to episode #23 We’re thrilled to be joined by Lizbeth Sanchez today.Lizbeth comes with a diverse background as a Community Coordinator, Communications Specialist, Tutor, Assistant Lead, Private Educator, and Assistant Producer. Through her various roles, she has gained valuable experience in organizing events and resource fairs, providing guidance, creating engaging social media content, conducting surveys, delivering lessons and activities, and overseeing production activities. Lizbeth has also excelled in recruiting volunteers and members, establishing strong partnerships with vendors and non-profit organizations, and ensuring proper recognition for sponsors and donors.Academically, Lizbeth holds a Bachelor of Arts in Communications with a minor in Mass Media from Fresno State University. Her knowledge extends beyond her academic achievements, as she possesses extensive expertise in the fields of education and psychology. Currently, Lizbeth is actively pursuing additional education to enrich her background further.QuestionsCan you tell us about your experience with neurodiversity? When did you realize that you weren’t neurotypical? What challenges did you face? What is it like now?Very bored during schoolHid books under the deskGot in trouble in high school - would zone out during boring classesMum afraid to seek diagnosis - didn’t want her to end up in special edTeachers said it couldn’t be ADHD because she read a lotPart of the issue might be the learning stylesNeed more visualNeed more discussionUniversity: Coped without medicationMisdiagnosed with anxietyDiagnosis Assessment paid for by health insurance - $300 out of pocket. $5k without insurance.Environment:Spain better suited - later start, siestaWhat "work" projects are you concentrating on?ADHD coaching + education support for primary studentsStudying to be an occupational therapistSocial media, graphic design, website developmentPutting science-backed information out thereExerciseMeditationFish oilHow about the rest of the time? What do you enjoy doing in your off time?HikeTravelPutting content out thereWhat does your morning routine look like and how has it evolved over time?4.30 am Wake upCoffee + medsCheck social media trends5 am Meditate for 30mAffirmation podcast for 3 mins - shame reduction6.30-7.30 Go to the gymWhat do you do to optimize productivity during your working hours?Low fi music (binaural beats)Planner/Writing stuff down COMMERCIAL BREAKWhat is one habit you'd like to remove from your life (either a bad habit or one that takes up too much time)?Perfectionism with graphic designHow do you switch off at night?8 pm-8.30 pm go to bedPreparationTake melatonin 2hrs beforeMassage chairListen to podcastShower with meditation musicWhat resources (books, philosophies, apps, sensory toys) do you find most helpful for productivity and habit formation?Exposure therapyADHD friendly workplacesPodcastsADHD expertsWhat the ADHDWhere can people connect with you or find your work?LinkedInInstagramDo you have any final words or asks for our audience?Embrace your ADHD - accept who you are

Welcome to episode #22 We’re thrilled to be joined by Andrew Simpson today. Welcome to the show Andrew!Andrew Simpson is the founder and CEO of Aether Automation Inc., a Zoho expert based in British Columbia, Canada. With a passion for Zoho's efficient systems, he transitioned from being a partner to focusing on development. Andrew has a diverse background, having previously worked as a Marketing Manager at Kingman Industries, where he doubled the company's monthly revenue in six months. He also co-founded 80/20 Media, implementing social media marketing strategies for clients.QuestionsJN: Can you tell us about your experience with neurodiversity? When did you realize that you weren’t neurotypical? What challenges did you face? What is it like now?Late teens? It’s breaking up for meTough graduating high schoolMath was toughBecause needed to show the stepsChallengesDropped out of uniStudying long hours toughAudiobooks > readingAllows for more visual stimulationFounderSuits ADHD because so many new thingsWhen processes set in, becomes more challengingJC: Tell us about your work (anything that isn’t a top secret)Mostly sales and marketing: Aether MarketingVery good at programmingLots of calls with clients - better able to focus than if it’s emailsInternal comms: Zoho CliqClients = other Zoho partnersDeluge/node JS developmentJN: How about the rest of the time? What do you enjoy doing in your off time?YT channelPolitical protestsPolytopiaJohn MaddenJC: What does your morning routine look like and how has it evolved over time? Get up/shower/teethAccountability buddy call Landmark course 3 years agoWhat am I resisting?Who am I going to be?Walk to the officeFocus Bear office morning routine:Exercises (squats etc.)Plan what to do that dayUse Notion6:30 wake upScroll for 30 minutesJN: What do you do to optimize productivity during your working hours?Brain dump tasks and then prioritize Rank by Value per hourGo into leverage score5 high value / 1 low valueArbitraryValue / estimated timeCalculate the score at the end of the dayAllows analytics over a given period (e.g. over the last year)Helps spot trends:SupplementsEmotionsJC: What is one habit that you have removed from your life (either a bad habit or one that takes up too much time)?Swearing: every 3rd wordClient-facing docs: unf*ck your processAn employee suggested that swearing might not be goodJN: How do you switch off at night?Finds sleep difficultSupplementsLunar mind (trypto, serotonin)Takes a fairly consistent time, via alarmWithout them, he would be staying awake until the next day Any more stuff on switching off? Mainly talking about the morning routineSleep Fairly consistent sleep timeMotivated by performance trackingJC: What resources (books, philosophies, apps, sensory toys) do you find most helpful for productivity and habit formation?Notion: keeping score templateNot necessarily shareableGoal settingGrocery shopping templatePhilosophies: Heidiger - honor your word: Accountability buddyIncreases outputPerformance is derived from the integrityHis word drives his delivery. Doesn’t want to break his wordJN: Where can people connect with you or find your work?https://www.linkedin.com/in/andrew-simpson-aether/Gumroad profileJC: Do you have any final words or asks for our audience?Add me on LinkedIn

Welcome to episode #21 - Joining us today is the incredible Alex Wait! With ADHD as a part of his journey, he's dedicated himself to making a difference in the world through social justice work. Through his company, Epics Productions, Alex helps people share their powerful stories to create change. As the host of The Epics Podcast, he amplifies the voices of marginalized communities, ensuring everyone's story is heard. Empowering and humanizing individuals who are often overlooked, let's give a warm welcome to Alex! Hey Alex May the 4th be with you!QuestionsJN: Can you tell us about your experience with neurodiversity? When did you realize that you weren’t neurotypical? What challenges did you face? What is it like now?Not diagnosed until 20 (relatively late in life)Went to college but not knowing what to doSpanishWith difficulty came disengagement with contentSyllabus Math?Wasn’t doing great in schoolThe turning point was when he missed the exam entirelyRealised it was a form of hyper fixationFeeling terrible shameAny advice for people in a similar situation to overcome the shame to get help?Took a lot of workBuilding up a stronger opinion of oneselfHis wife is a great ally. They help each other outThey hold each other accountableEveryone has to try a few things and see what tactics /strategy works for themAccept that it might take some trial and errorAccept that no tool is going to be the silver bulletAccept that it won’t work foreverParents offered to pay for therapyTherapist diagnosed with ADHDHelped connect a lot of dotsGave a more sensible lens to understand Created space for successLean into the positive sides of ADHDJC: What "work" projects are you concentrating on? Business:Podcast Epic Podcasts (weekly on Fridays)Social justice focus: bring on diverse guests to encourage shared dialogueUniquely placed because people accept podcasts can still be long formEpic Productions: Helping not-for-profits/causes to produce podcastsRestaurant work (selling margheritas) to pay the bills:Fast-paced?JN: How about the rest of the time? What do you enjoy doing in your off time?Listening to podcasts while bikingLoves Colorado, conducive to outdoor activitiesHanging with kidsThrowing rocks into the waterBuilding LegoStar Wars setsJC: What does your morning routine look like and how has it evolved over time?Challenges:Tricky with restaurants over the weekend/TV - late nightsDesire to spend more time with kids means not much freedom in the morningWhat worksDon’t buy a second car: take kids to school on an e-bike - builds exercise into the morningPrefer biking over runningGet on the floor with kids: wrestle with them, go to the playgroundPlay with dogCOMMERCIAL BREAKJN: What do you do to optimize productivity during your working hours?AccountabilityExperiment with different options (Won’t work forever)Using AIChatGPTWriting intros/outros for podcastsUsing lists and spreadsheetsFor everythingOn Google SheetsHaving status barsBecause decentralized, anyone can see it baked into accountabilityMotion: time-blocking softwareToDoistJC: What is one habit you'd like to remove from your life (either a bad habit or one that takes up too much time)?Writing bedtime stories for kids using ChatGPT with moral messages (“Don’t throw rocks at your brother”)Star Wars content creation wormholeTool creep - spending too much time setting up new apps/setting up new listsJN: How do you switch off at night?Wearing blue light glasses at night (trying it out)Not consistentUses some medicationListen to an audiobook (good segue into the next)Mainly fiction, things that are familiarHarry PotterLOTRJC: Listening to Audiobooks going to sleep: What resources (books, philosophies, apps, sensory toys) do you find most helpful for productivity and habit formation?Shelf help: books on habit formationPodcasts work better - auditory information consumptionSports-related (escape)Armchair expertJN: Where can people connect with you or find your work?@epicspod epicspodcast.comJC: Do you have any final words or asks for our audience?Do your best to have grace for yourselfYou’re not going to be great at it initially but you’ll get betterTrust is something you have to practiceWe don’t trust ourselvesFind communityE.g. Facebook groups for Dads with ADHD/Adult Men with ADHDFollow neuro-distinct influencers

Welcome to episode #20 We’re thrilled to be joined by Avigail Gimpel today.Avigail is the author of HyperHealing, The Empowered Parent’s Complete Guide to Raising a Healthy Child with ADHD Symptoms (a #1 best seller on Amazon), and HyperHealing, Show Me the Science! She earned her graduate degree at Touro College graduate school for Special Education. She married Daniel Gimpel in 1998 while teaching in an inclusion classroom. She developed a successful intervention program for her students struggling with ADHD symptoms. She and Daniel emigrated to Israel soon after their marriage. Avigail earned advanced degrees in teaching children with Dyslexia and cognitive education for children with ADHD symptoms. She built a teacher’s training program which she teaches at Hertzog College. She lectures in schools and to parent groups across Israel. In private practice, she educates parents to become ADHD coaches to their children.QuestionsExperience with neurodiversitySpecial education teacher which exposed her to neurodiverse childrenHad 6 kids all with ADHDSignificant research into the causes of and solutions for ADHD What "work" projects are you concentrating on?Author of two books for parents of children with ADHD/adults with ADHDCoaches parents and groups to help them with ADHD-related challengesHow about the rest of the time? What do you enjoy doing in your off time?Scuba diving/rappelling with her kidsWalking/CrossFit/running/weightsLearningWhat does your morning routine look like and how has it evolved over time?Morning walk + exerciseWhat do you do to optimize productivity during your working hours?mantras/self-talkExercise - intense exercise gives her 2-3 hours of productivityCOMMERCIAL BREAKHow do you switch off at night?No screensTime with familyWhat resources (books, philosophies, apps, sensory toys) do you find most helpful for productivity and habit formation?Mad in America - Robert WhitakerFunctional medicineDr. John Radey - exerciseWhy we sleep - Matthew WalkerReset Your Child’s BrainWhere can people connect with you or find your work?Website: https://www.hyperhealing.org/Do you have any final words or asks for our audience?Don’t beat yourself up. Accept yourself and have hope that things can get better.

Welcome to the Focus and Chill podcast, a show dedicated to discussing productivity tactics for Neurodiverse individuals. Join us as we interview guests with lived experience of neurodiversity and solid productivity skills. We're your hosts, Jeremy and Joey.Joey is a creative coach who helps ambitious projects come to life through the power of habits and focus. Jeremy is a Neurodiverse software developer and startup founder, creating habits and focus software for people with ADHD.This podcast is sponsored by Focus Bear, a habit and productivity app that makes healthy habits and deep work effortless. Say goodbye to distractions and hello to focused productivity. The app guides you through your habits, blocks unrelated websites and apps, and even reminds you to take breaks. Check out the app at focusbear.io.In this episode (Episode 19), we discuss our personal habit journeys and the challenges we've faced. We explore ways to overcome disruptions to our routines. Joey shares his experience with AI technologies and disruptions to his sleep. Jeremy talks about his recent trip and how it affected his schedule. Join us as we navigate these challenges and find solutions.If you're a creative individual looking to bring your ideas to life, Joey can help. His project aims to help imaginative people like you turn their creative dreams into achievable daily habits.

Welcome to episode #18 We’re thrilled to be joined by Michelle Markman today. Michelle Markman is a neurodivergent life coach in Orange County California. She is a late-diagnosed autistic adult and has faced and overcome many life struggles and dark nights of the soul. She is also a solo world traveler and adventure seeker; has taught herself to drive a manual transmission car, ride motorcycles, solo camp and hike, rock climb and conquer several high ropes courses. She has led Outdoor Trips with her University and a group she founded Outdoor Mamas; a group focused on getting moms and kids outdoors. She studied abroad in Europe and traveled to Africa solo to climb Kilimanjaro the world’s tallest freestanding mountain. Welcome to the show Michelle!QuestionsJN: How does your neurodiversity impact your productivity both positively and negatively?Diagnosed at 27 yoBrother diagnosed with autism + ADHDDidn’t think she was neurodivergentThe social definition of disability: disability only contextualWorking from homeAbility to take frequent breaksSetup your environment for successJC: What "work" projects are you concentrating on?Mentioning WFH being a game changer, Relationship coach for late-diagnosed neurodivergent individualsWriting a bookCombination of her story and experiences and how she uses those to help others with relationships and communicationPreparing structureJN: How about the rest of the time? What do you enjoy doing in your off time?New toddler mumHikingAdventuresKilimanjaroSurrender to the climbJC: What does your morning routine look like and how has it evolved over time?Toddler has made it more challenging but still prioritizesBefore toddler - early 5 am start with yoga, journalingReally heartwarming to hear how having a toddler has changed her lifeGratitude JournalExerciseCyclingYogaHot chocolate (not coffee)JN: What do you do to optimize productivity during your working hours?Setting up environment for successSchedule everythingBreaksLunchExerciseWritten task listManaging hyperfocusBreaks but sometimes if you’re in the flow it’s hard to breakJC: How do you switch off at night?Structure and routinesStrict bedtime routineWatch show as familyBath/showerCamomile/lavender teaBlackout curtains + sleep maskHaving some alone timeNeeds 9 hoursMorning routine sets the tone for the day, Evening routine sets the tone for the next dayCan talk about insidious sleep deprivation awareness (the more deprived you are, the less likely you are to know you are)JN: What resources (books, philosophies, apps, sensory toys) do you find most helpful for productivity and habit formation?Books:NeurotribesUnmasking AutismMartin Seligman/Flow authorAppsTodoistAlarmTrelloCommon romantic relationship themes for clients? E.g. “Be yourself, everyone else is taken” (assuming romantic relationship coach)Don’t maskHave hobbies outside the relationshipJC: Where can people connect with you or find your work?michellemarkman.comNeurodivergent Relationship/Social Support ForumJC: Do you have any final words or asks for our audience?It gets betterEmbrace your strengths

Welcome to episode #17. We’re thrilled to be joined by Kori Tomelden today. Kori is a late-diagnosed ADHD and autistic mom raising a neurodiverse family. She uses her internet presence to share her neurodivergent life in a neurotypical world.JN: How does your neurodiversity impact your productivity both positively and negatively?2019 looking for strategies to support autistic daughter (ASD L3) who was becoming adultAlready doing many of the strategies to support herselfEntire life been told too sensitive/emotional - “highly sensitive person”?Is HSP actually codeword for ASD/ADHD?Diagnosis process:Rabbithole of self diagnostic testsADHD inattentive/ADD showed upProfessional diagnosis offputting: financial/waitlistsPursued evaluation in case medication was requiredUnexpected additional diagnosis of ASD L1Diagnosis in 2020Medication for depression and open to medicationWhat would life have been like if diagnosis earlierHelp with sensory overloadSocial skillsJC: What "work" projects are you concentrating on?Communications Specialist (social media) part time jobEntrepreneur/coach ( https://koriathome.com/ )Helping parentsSince 2017JN: How about the rest of the time? What do you enjoy doing in your off time?Work life balance: hard cut off time (stop using laptop and phone)Watch:DocumentariesJeopardyGardeningCrochetCats x 3JC: What does your morning routine look like and how has it evolved over time?CoffeePrepare launch for daughtersDrop daughters to schoolLaundryCatsMedicationEase into workdayPhone on Do not Disturb from 8am to 4pmEmails - check for urgent responsesCheck google calendarCheck Asana - project management listStart workingJN: What do you do to optimise productivity during your working hours?Challenges:RSDCatastrophisingContingency plans for contingency plansStrategies that don’t workTime boxingExcess planningStrategies that workMondays = CEO dayPlanning week aheadChecking calendarEducational and development timeAudible + note takingPomodoro techniqueBlock schedulingTriggers to break out of hyper focusPlaylistFocus Music for boring tasksOperaTime tracking: TogglThemed daysJC: What is one habit you'd like to remove from your life (either a bad habit or one that takes up too much time)?GamesFacebook on phoneOnline shoppingJN: How do you switch off at night?Hard stopJC: What resources (books, philosophies, apps, sensory toys) do you find most helpful for productivity and habit formation?AppsTogglAsanaGoogle Drive + Google CalendarCanvaJN: Where can people connect with you or find your work?Instagram: https://instagram.com/nostalgicneurodivergent JC: Do you have any final words or asks for our audience?Be gentle with yourself, be forgiving, you’re only human.

Simon is a husband and father of two based in Queensland's Sunshine Coast. Simon is also the Founder of Mindful Men, a therapy practice that is dedicated to supporting men with mental illness and disability. Simon’s passion for mental health comes from living with Obsessive Compulsive Disorder (OCD), Depression, Anxiety, and Burnout throughout the last 30 years. 2022 marks 10 years since Simon finally opened up and got help for mental illness, and he shares his story to inspire other men to share theirs.JN: How does your neurodiversity impact your productivity both positively and negatively?Seeking help with mental health is the hardest part, “Real men are tough”Have got help from psychologists, psychiatrists, etc.Prescribed medication but found that mindfulnessOCD:From 8 years oldObsessive thoughts that must be extinguished by action1hr per day of actionsBehaviours/performances:HummingChecking locksGet things to “Just Right”Exposure-response therapy2. JC: What "work" projects are you concentrating on?Social science degreeFifteen years in public serviceMasters of Social WorkAccredited mental health social workerMindful MenStarted as a social media platformPrivate mental health practice: ACT (acceptance commitment therapy)Value Elicitation - what would your values have you do?Podcast3. JN: How about the rest of the time? What do you enjoy doing in your off time?Two kids (6 y.o. and 3 y.o.)4. JC: What does your morning routine look like and how has it evolved over time?Have to be careful about routine with OCDFreeform:Morning Run a few times per week5. JN: What do you do to optimize productivity during your working hours?OCD leads to strong drive around perfection - have to be carefulWabi sabi - beauty in imperfectionIn business, go with the flow6. JC: What is one habit you'd like to remove from your life (either a bad habit or one that takes up too much time)?7. JN: How do you switch off at night?Reduce tech usageLeave it in the kitchenSelf talk “I’m tired”Reading books 8. JC: What resources (books, philosophies, apps, sensory toys) do you find most helpful for productivity and habit formation?“Sand Talks” “Chasing Excellence”Mindset1% better9. JN: Where can people connect with you or find your work?mindful-men.com.au10. JC: Do you have any final words or asks for our audience?It’s ok to not be ok - find someone you feel safe to talk to

Amanda Horswill is a digital editor, content and SEO strategist with more than twenty years of experience across a variety of roles in the publishing sector. She also happens to have ADHD, an adult diagnosis that’s changed her life for the better.JN: How does your neurodiversity impact your productivity both positively and negatively?Positive:Divergent/creative thinkingOctopus thinking:Courier Mail - Des Houton = Spaghetti Head - tentacles going everywhereInteresting similes/metaphorsAnticipating problemsHyper-focus:Early career pre-family: long hours, super intense work hitting deadlinesPost dogs + mortgage + family: too much hyper-focus led to burnout - Hyperfocus and ADHD seem like an interesting combo.Negative:Different ways of thinking leave people disorientedThree steps ahead - forget that other people don’t have the same contextIdentity issues with late diagnosisJC: What "work" projects are you concentrating on?Solve issues that come up for writers preventing them from getting articles out there on Canstar’s WordPress siteStreamlining CMSJN: How about the rest of the time? What do you enjoy doing in your off time?Neurodiverse family:Son (11yo) has ASD L2 + ADHDNot stereotypical: caring, artistic but has communication challengesSpecial interestsDaughter (late diagnosis - whole family diagnosed at time of son)De-escalation activitiesCookingGardenPlaying gamesJC: What does your morning routine look like and how has it evolved over time?Extra sleepCoordinated effort organizing the kids with partnerMorning routine used as calming / grounding routineStart work 8 - 8:30, at home 3 days per week, from home 2 days per weekCommute time used to transition between environmentsMore difficult WFH (don’t have that transition time)Remedy: block out time to center (time otherwise spent commuting and transitioning)JN: What do you do to optimize productivity during your working hours?Compartmentalizing especially when the environment is messy/other people aroundBe ok with the kitchen looking like a trash canChanneling hyperfocusPrepare space (mental and physical)Attention propsSensory toysThe right level of hard difficulty/stimulationUnderstimulated:Sensory toyTea/ChocolateLoud musicMake the work interesting - find the right job/figure out how to make it relevantFolding washingWatch movies/listen to musicTry and do it really fast - beat the PBOverstimulatedCalm downReduce stimuli by working in the walk-in wardrobe where it’s silent Noise-reducing headphones: LoopSoft jumperWrite a big list of everything that is Be ok with not knowing the answerFind the right colleagues who understand ways of thinkingMedication TherapyJC: What is one habit you'd like to remove from your life (either a bad habit or one that takes up too much time)?Procrastabusy: too much time setting up the environment for productivityFollowing up phone calls with tradespeopleTactic: husband keeps texting until it gets doneEating chocolateTalking so muchJN: How do you switch off at night?Sleep has been a challenge especially pre-diagnosisStrict shutoff time for work -> transition to family timeChores/HomeworkRoutine for sonTake him up to roomAnswer World’s most challenging questions: “Does God exist? Does the universe have an edge?”Relational time:Dinner togetherConversation with familyBedtime: 10-10:30JC: What resources (books, philosophies, apps, sensory toys) do you find most helpful for productivity and habit formation?The Highlander (only the first one)Google Calendar/apple calendarTransition to TrelloPodcastsEspecially meditationEven more especially sleep meditationAlain De BottonConsolations of PhilosophyAdam GrantWork-Life (accessible Org Psych)TherapyIs it worth asking about the type of therapy? For listeners that have never done therapy before? Might be a bit too personalSensory toysTextured mats (balances the rest of the body because hands get all of the stimulation)JN: Where can people connect with you or find your work?Canstar.com.au“Letter to my 10-year self” bookLinkedIn: JC: Do you have any final words or asks for our audience?Be kind to yourselfHow does your neurodiversity impact your productivity both positively and negatively?So many ways, both negative and positive. Positive: My brain tends to go down untrodden paths and find issues or remedies that perhaps other people wouldn’t arrive at straight away. That’s very handy in publishing, as there are always technical challenges crop up, or different ways to present information to readers that make it easier to understand. Like a particular type of diagram, or a simile. Also, hyperfocus is excellent for writing news and content. Intense focus over a short amount of time on one subject. There are a lot of people I would characterize as having ADHD traits in journalism. It’s made for it.Negative: My brain can get very tired and I can be exhausted easily if I don’t look after myself properly. And also I can be very annoying sometimes, with all the ideas and thoughts, and low impulse cont

JN: Welcome to the Focus and Chill podcast where we discuss productivity tactics that work for neurodiverse individuals. JC: Every episode we interview guests with lived experience of neurodiversity who also have a solid productivity and habit game and pass the learnings on to you, our wise and benevolent audience.JN: We’re your hosts: Jeremy and Joey.JC: I'm Joey, and I coach creatives to get moving on their most ambitious projects through the power of solid habits and strong focus. I’m also a perpetual student of psychology and perpetually on a quest to a one-armed chin upJN: and I’m Jeremy: I’m a neurodiverse software developer turned startup founder building habit and focus software for people with ADHD. My cool party trick is leaving parties early so I get to sleep on time to do my 3hr long morning routine.Welcome to Episode #14 of the Focus and Chill Podcast. In this episode, we've decided to interview each other about information management, exercise, and something we've learned recently.Topics:Information managementZettelkastenAnki (spaced repetition)Learning quotes/poetry?Cloze card typeEssay on Anki http://augmentingcognition.com/ltm.htmlSimulated Live WebinarsDon’t do it, please

Welcome to Episode #13 of the Focus and Chill podcast. We’re lucky to have Anetta Pizag as our guest today. Anetta is a workplace strategist, work style coach, and author. She helps create human-centric workplaces that make it easier to tackle the challenges of work while maintaining a healthy body and mind. She’s the author of two books: ‘Create a Thriving Workspace’, a guide for designing spaces where work communities and businesses flourish, and ‘35 Smart Choices’ which offers practical advice on how you can play to your strengths, find your flow, and improve the quality of your work and your life.JC: What projects are you concentrating on during your focused hours?Recently published the book 35 Smart ChoicesCurrently researching workplace trendsWhere can provide valueWorking in consultingCustomer-facing role in the afternoon (constant attention switching)JN: How about the rest of the time? What do you enjoy doing in your off time?Hiking/nature walksGardens nearbyJC: What does your morning routine look like and how has it evolved over time?OrganicChildhood discipline imposed on her Creating conditions rather than relying on disciplineMorning activities depend on what she needs:JournalingWalkingWritingEmphasis on managing emotions and headspaceAvoid Social mediaNewsIncomingMobile phone ringer offConfrontational conversationsDeep workJN: What do you do to optimize productivity during your working hours?Get clear on what productivity means: performance a better wordListening + empathy + creativity importantNeed to feel comfortable and relaxed for creativityCapture inspiration:Shower - waterproof notebook. No talking for 30 minutesWhile cooking - notebookWalkingPlaying to chronotype9:00 am to 1:00 pm and then 5:00 - 7:00 pmManage environment:External view:Expansive view: see the sky + trees for creativityCave view (basement) can sometimes help with focused workHandling noise: certain activities are ok when noisyTemperature:Cold is good for analytical workWarm is good for relationship buildingBe intentional with breaks:Avoid dopamine-stimulating activities (news/videos/emails) during breaksInstead: make tea, go for walk, listen to musicSwitching workspacesWorking in different roomsGardenBeachBatching tasks: easier to get into flow if don’t switch contextEmails ResearchBack-to-back meetingsJC: How do you switch off at night?Spending time in natureClean eatingIntegrators vs Segmentors:Integrators who surf through the day and don’t mind blendingSegmentors: separate workspaces, clear time delineationsReference: https://hbr.org/2020/07/building-work-life-boundaries-inthe-wfh-eraEmpty the battery, be tired, and bothPhysicallyWalks + pilatesmentallyJN: What habits do you want to remove from your life? Not asking for personal time - trying to soldier onTask switchingOpening emails during focused hours or when not ready to deal with themProcrastination, and multitasking rooted in self-doubt and imposter syndromeCoachingReadingPodcastsJC: What resources (books, philosophies, apps) do you find most helpful for productivity and habit formation?Prefers long-form content (not TikTok/YouTube short videos):Huberman Lab podcastStolen Focus by Yohann Harii Place Advantage by Sally Augustin + Research Design Connections newsletterApps:Print Friendly PDF - removes ads etc.JC: Where can people connect with you or find your work?Pizag.com.auLinkedInJC: Do you have any final words or asks for our audience?No single solution works for everyone. Experiment with how you work.Our needs differ – apart from the need for oxygen

Welcome to Episode #12 of the Focus and Chill podcast. We’re lucky to have Sandy Xu as our guest today. Sandy is passionate about the transition to net zero carbon emissions. She is a renewable energy analyst, convenor of the Sustainability Book club, and obsessed with finding low-carbon running shoes. She’s also Jeremy’s wife.JN: What projects are you concentrating on during your focused hours?Modelling in Python, not clayForecasting prices of electricity to make sure that Studying Masters of Data ScienceEV battery longevityHow about the rest of the time? What do you enjoy doing in your off time?Sustainability book club (quarterly):Books:“Together we can”“The big switch”“Dark Emu”What does your morning routine look like and how has it evolved over time?Muse: meditation headsetIs it neurofeedback?Journaling:Free writingStructured:What am I grateful What am I excited aboutAnkiData science flashcards, e.g. what is cross entropy?Habit StackingMeditation / Journaling / HIIT (5 mins) / Anki (5 mins) / DataCamp (10 mins)JC: What do you do to optimize productivity during your working hours?Energy management > time managementPeak performance in the morning: tackle difficult coding tasks first thingEnergy slump after lunchNaps helpAnother peak in the early evening: studyTime blocking: book meetings with herself so that other people can’t interrupt her during deep work Body doublingDistraction blocking using Focus BearPomodoro techniqueChanging locations (go to the library)JN: How do you switch off at night?Reading booksEvening journalingHow the day wentPlan for the next dayHow do you stop studying from eating into switch off time?Prioritize setting tomorrow’s tasksShutting down computers/devicesHot shower/foot spa in the eveningJC: What habits do you want to remove from your life? Inconsistent morning routineOvercoming fear of startingExcuses to not do things in the morning / kick them to the eveningTo don’t list:FacebookWeChatYouTubeJN: What resources (books, philosophies, apps) do you find most helpful for productivity and habit formation?Books:Atomic habits, ClearHabit StackingTiny Habits, FoggWhen, PinkCollection of Chinese aphorismsApps:Forest: can’t use the phone while focusing though doesn’t work on the computer that wellFocus BearJC: Where can people connect with you or find your work?Meetup page for Sustainability Book clubLinkedInJC: Do you have any final words or asks for our audience?1. A long journey starts with a single step

JN: Welcome to the Focus and Chill podcast where we discuss sustainable productivity and habit formation while avoiding the allure of hustle culture.JC: Every episode we interview guests who have a solid productivity and habit game and pass the learnings on to you, our wise and benevolent audience.JN: We’re your hosts: Jeremy and Joey.JC: I'm Joey, a habits and focus coach, perpetual student of psychology and perpetually on a quest to one armed chin up.JN: And I’m Jeremy: I’m a neurodiverse software developer turned startup founder building habit and focus software for people with ADHD. My cool party trick is leaving parties early so I get to sleep on time to do my 3hr long morning routine.Happy new year! It’s 2023 and we’re back with a special episode on goal setting.Hey JoeyDiscussion points:New year’s resolutions: how we approach themJoeyOffset goalsImportance of goalsA time to resetOKRsHabit course: Habit course is profitableKR: 10 TestimonialsKR: $25kBrain food: ingestion + regurgitationKR: listening/reading backlog not too longKR: engagement on blog posts/podcastsMovementKR: seeing people face to face, wrestling, dancingKR: advanced calisthenicsKR: mindfulness (quality of meditation)KR: art (guitar, painting)JeremySystems vs goals?OKRs/12 week yearFor personal achievementFor relationships?Joey Course + new season of FulcrumJoey’s linksFulcrumGoal Executionhttps://soundcloud.com/thefulcrumpodcast/bonus-hyperbolic-hidden-failure-visualisation-goal-executionGoal Evaluation https://soundcloud.com/thefulcrumpodcast/bonus-goal-evaluation-sphere-straddleGoal Setting https://soundcloud.com/thefulcrumpodcast/bonus-episode-goal-settingHabit buildingBuild a Habitling course sign uphttps://thefulcrumpodcast.eo.page/buildahabitling I also have a newsletter where I share 4-5 ideas I have come across in the last few weeks ThePluckyMessenger newsletterhttps://thefulcrumpodcast.eo.page/thepluckymessengerJeremy’s linksRadical Focus (book on OKRs)

What projects are you concentrating on during your focused hours?Baby takes away focus hoursWake up early 5am before baby wakes up2hrs of powerJournalingRead bookIce bath/exercise/breath workBusinessLife and business is his projectBusinessWellbeing WHM (Wim Hoff Method)Corporate consulting: employee experienceListening coachingHow about the rest of the time? What do you enjoy doing in your off time?Good boundaries, non negotiable around the sleep windowEssential for recoveryTape mouth, minimise mouth breathingOld hobbies prior to being a fatherUsed to DJ (old school)Used to play field hockeyReading (more recently)What does your morning routine look like and how has it evolved over time?Cat wakes him up at 5amWhat do we start with? Personal vs businessShowerCatsVitamins:Vitamin CFish oilReading: few pagesDaily stoic, HolidayDaily Laws: Robert GreenBusiness: marketingBaby wakes upCoffee for wifeGreat there is 1 priority: sleepHas it always been the case that 1 priority has been clear?What do you do to optimise productivity during your working hours?Avoid Burn out:Historically burnt candle on both ends (chartered accountant study, full time job, training at gym)Developed heart conditionDon’t “Think outside the box”Be contrarian, push back against defaultsShitstormingLooking at a sunset or anything panoramicKeeping elbows near rib cage and breathing through nose onlyHow do you switch off at night? Mouth taping improved oura readiness score?Better HRVLess peeing during the nightGetting startedPut a small piece over your mouthWhile you’re awakeNice dinnerHome cooked mealsEat early>= 2hrs before falling asleep (latest at 7pm)Rest and digestDim lights: himalayan salt lightsEat with baby + wifeDon’t eat at your desk/standing upSleep hygieneReduce lightReadingHot bathWhat habits do you want to remove from your life? netflix/TV forcibly removed by fatherhoodFriend timeWhat resources (books, philosophies, apps) do you find most helpful for productivity and habit formation?Number one recommendation: Allan Watts. “Allan Watts: if money was no object”Jocko Willick Discipline = FreedomMatthew Walker: “Why we sleep” “Tools of Titans”David Allen: “Getting Things Done”James Nestor: “Breath”Ian McGilchrist: “The master and his emissary”Youtube/podcastsHuberman Lab podcastKelly Starret: Mobility WODRandolph Ness, Good reasons for bad feelingsWhere can people connect with you or find your work?Breathspacewiththomas.com.auIG: breathspace_with_thomasDo you have any final words or asks for our audience?“You’ve got more power and control than you realise”With the help of breathwork and other advisors, you can get yourself back on solid

JC: What projects are you concentrating on during your focused hours?PodcastDiverse guestsMotorcycle racer9-5 job: product developer for cyber securityCyber security LinkedIn posts to help with salesProjectseBookWhat’s it about?Rapport, deep communicationDeepening weak tiesSuper interesting, would be great to go deeper if we had more time. Maybe an encore in the near future?JN: How about the rest of the time? What do you enjoy doing in your off time?Musician - funBrother is a professional musicianReading“Build” Tony Fidell - head of iPhone dev at AppleMotorcycle ridingJC: What does your morning routine look like and how has it evolved over time?Has cut back his morning routine 5/10 mins10 mins journalHour of writing bookGym workoutPreviouslyLonger workoutWaking upAlarm at 6amMindset: Discipline = freedomRemove decision making from mundane mattersJN: What do you do to optimise productivity during your working hours?Public accountabilityHaving a team where another person gets the consequences of you not following throughActivating hyperfocusPomodoro timerBinaural focused beatsExtrinsic motivationHow to keep the intrinsic so that the extrinsic doesn’t take over?JC: How do you switch off at night?Avoiding screens 1hr before bedReading (physical books)Talking to familyPlaying music with broJam/ImprovTrust musical instincts instead of following tabsPlay along to random songs - try to Planning tomorrow’s todosGratitudeReflecting on what can be done betterJN: What resources (books, philosophies, apps) do you find most helpful for productivity and habit formation?Ship 30 for 30: digital writing - LinkedIn post -> Twitter thread -> Blog -> Book“Build” Tony Fidell - head of iPhone dev at AppleAtomic HabitsMiracle Morning:Silence (meditation)AffirmationsVisualisationExerciseReadingScript (writing)Play hard podcastJC: It’s been a pleasure having you on, where can people stay in touch with you and find your work?LinkedInInsta: @armand_unoEmail: [email protected]

What projects are you concentrating on during your focused hours?- health and accountability coachingHow about the rest of the time? What do you enjoy doing in your off time?Intermittent breaks: 5 minute Pomodoro breaks (dancing/yoga/stretching/cleaning house). ESR (breathwork, stretching, meditation, body scan, 5 senses)Bigger breaksrunreading: YA books. "Loveless". "Clara and the sun" AI best friendwatercolour booksjournalingcalling friendsWhat does your morning routine look like and how has it evolved over time?Changing routine useful to avoid stagnationGeneral routine7am +/- wakeup Curtains/window/changed (active wear)Wash faceSkip outside in the sun (inspired by Andrew Huberman)Meditate (consistency over intensity. Minimum 5 minutes. Loving kindness/metta meditation)Coffee (black) + journaling (gratitude)Dealing with curveballsBe flexibleCome back to the habit - one day off is okWhat do you do to optimise productivity during your working hours?Pomodoro method: physical pig timerOptimise phone:Firefox Focus: one tab onlyESR appsChange contexts in physical environment if frustrated/unproductive: go to cafe/library to mix thingsIntermittent fasting: eating window 12-8 - more productive in morning prior to first mealVegan diet (9 years):Initial Motivation: sports performance inspired by brothersMaking it stick: address value conflictsSocial environment - if friends/colleagues look down on diet, hard to stick to itAnimal welfare - bigger purposeOverall advice for dietary change:Adopt a Long term perspective Monitor your current diet without making changes: take photos (and send it to health coach)How do you switch off at night?Sleep: influences ability to eat well and recover from exerciseNot too rigid about evening routine - plenty of time from 8pm:set the scene: dim lights, candle, PJs, no music/instrumental musictidy upget clothesjournalling: including schedule + to do list (but avoid rumination)friend convos (voice messages)10:30pm in bedWhat resources (books, philosophies, apps) do you find most helpful for productivity and habit formation?Books:"Power of Habit" by Charles Du Higg"Atomic Habits" James Clear (prefer blog posts)Podcasts:Huberman LabThe Growth Equation - executive coach -> habit formationClearerThinking.org (free tools for decision making/habit formation)Apps:Habit tracking spreadsheet (off the shelf apps don't have an ideal UI)ESR (Emotion Noticing: "How We Feel")Foundations for relaxation techniques (but unfortunately they no longer offer access to the general public). Insight Timer: meditation guided/timer Sleep Score: Sleep trackingStay in touch with Rickey:LinkedIn WebsiteEmail: [email protected]

What projects are you concentrating on during your focused hours?Multi-passionateMarketing operationsSide projects:Productivity and confidence coachingNext iteration of buying software - software findsHow about the rest of the time? What do you enjoy doing in your off time?Acro yogaSnorkelingHikingSoap bubblesSide projectsWeb comicsDogmatic VeganTV series:SeveranceCookingVegetarianFrench/Italian/Mexican/ThaiInvite friends overFood poisoning What does your morning routine look like and how has it evolved over time?Pushups: one day more than the day before 80%Tracking happiness every day: tripled happinessbuilt in breaksmoved to Hawaii in 2020What do you do to optimise productivity during your working hours?Energy management: measure peaks in energy and do most challenging work when brain is sharpest. Do easy work after lunch when tired.Combine different disciplines:Apply psychology to marketing/trainingChecklists (Checklist manifesto)Technique libraryPeople who think like you would benefit most from X techniqueHow do you switch off at night?SleepingVibrating Bracelet to shift stateIce cold sleep maskWinding downReducing screentimeWhat resources (books, philosophies, apps) do you find most helpful for productivity and habit formation?"Learning how to learn" by Barbara Oakley free MOOCDifferent modes of thinking: more creative when slightly tired and just after waking up"5 second rule" (but not always relevant)"The happiness advantage"Pomodoro techniqueDo you have any final words or asks for our audience?

In this episode we recap the last five interviews and discuss these topics:- strategies for breaking bad habits- isn't doing the same thing every day really boring?- are habits a luxury for elites?- how do you decide which activities to keep as habits and which to ditch?- how long does it take to form a habit?- aren't tiny habits useless?- what is the optimal length of a pomodoro block?- how do you decide what is urgent vs important?

Monique Lindner aka The Time Alchemist, is a Holistic High Performance & Lifestyle Design Specialist, Author, TEDx speaker, Coach & Consultant, Change-Maker, and location-independent entrepreneur. She is the creator of The T.I.M.E. Method® and published her book under the same name in the first lockdown of 2020 – putting her own signature framework to the test. Over the last 20+ years, she has worked with different sized businesses from start-ups to Fortune 500 companies like Apple and their teams, helping them to optimize their performance, leadership, and work culture.What projects are you concentrating on during your focused hours?3 days per week coaching + writingHow about the rest of the time? What do you enjoy doing in your off time?Wednesday = Wellness day:OsteopathyHerbal spaWhatever body needsLooking after dogLimited ASD friendly socialisingListening to audio booksNature bathingWhat does your morning routine look like and how has it evolved over time?5:30-6 wake upTea/lemon waterJournal: intentions for the dayWorkout: 15-30 minutes (stretching/abs)Prepare work deskWhat do you do to optimise productivity during your working hours? ASD specific tacticsChronotypes: tailor work to energy peaks (deep work) and troughs (admin work)Nutrition and hydration: Avoid caffeine/alcohol/sugar/gluten How do you switch off at night?Switch off devices 2hrs beforeCircadian lightingListen to audio booksHang out with dogJournallingMeditationsDo nothingWhat resources (books, philosophies, apps) do you find most helpful for productivity and habit formation?The T.I.M.E. methodthetimealchemist.co chrono energy typeThe Way of Integrity by Martha ....The Courage of being Disliked by Ichiri KushimiFinal wordsYou can find Monique on thetimealchemist.co where she publishes No BS knowledge & advice for entrepreneurs seeking to transform the way they work & design their lives.

What she focuses on Amazoninvestment analysisframeworks for decision makingExecutive coaching1 on 1 coachinglisten to 2nd and 3rd levelFamilyquality time with kidsHow she relaxesplannedworkoutsmeditationunplannedreadingjigsaw puzzlesrecipestidy up housetalk to friendswalks with partnerProductivity tacticsFor coaching: use scheduling linkCalendarise important but not urgent tasks Use mindfulness during meetingsYoga nidra to boost energy levels on days where sleep is limitedControl environment to block distractions (Slack, Chime, emails)Switch off notificationsPut phone in another roomEmail autoresponder (I'm busy for the next 4hrs)Email SLA should not be 5 minutes!PrioritisationPush back: ask questions like "why do you need this? why is this urgent? who needs to do this? how does it need to be done?"Eisenhower matrix: good for task prioritisation but not goal prioritisationQ3 tasks can often be delegated or postponedImportance:what's in it for me/my family/company?Goal prioritisation: take a long term perspectivehow can you get there faster or add more valueMorning routine4:30-5am wake up (no alarm) - 6hrs of sleepPlan schedule for day and week (on weekends look the month ahead)Deep work for planning and creativityMake breakfast and lunch for familyWorkout (bike for 45 minutes or 30 minutes of aerobic workout)Meditate (insight timer: 15 minutes with Zen guitar)8:30-9 start normal work dayEvening routineThankyou notes (jar with postit notes or verbal thankyous - different each time) with family Journaling at least twice per weekResourcesBooksThe power of habit - Charles DuHiggAtomic Habits - James ClearStart with Why - Simon Sinek7 habits of highly effective people - Stephen CoveyDeep Work - Cal NewportGetting Things Done - David AllenTechniquesPomodoro techniqueFinal wordsPlanning and prioritising maximise your effectiveness Pushback regardless of who the other person isAsk pointed questions to figure out what really needs to be done

Show notes:Morning Routine4AM - 4:30AM Wake up, have coffee 4:30AM - 5:30AM Take dogs for walk5:30AM - 7AM Read flipboard articles (leadership, business, food)7AM-7:30AM Social media (LinkedIn)Tactics for staying focusedTime blocking:- 7:30AM - 1PM Coaching calls- 1PM-3PM AdminUse Eisenhower Matrix for prioritisationFocus on "platinum activities" (strength based work) and delegate the restWind Down ActivitiesTake dogs for a walkRead a mystery novel Resources- Eisenhower Matrix- "Traction" EOS book- "The Game of Work" bookHow to stay in touch with Vaughn- RDLTraining.com- The Business Mechanic podcast

What he concentrates onDay job: Product Manager at MessageMedia Side project: Building Focus BearHobbiesxc skiingtrail runningcyclinggreen renovationsMorning Routine (5:40am - 9:40am)Exercise (walk, yoga, HIIT, run): 90 minutesMeditation/mindset/journalling: 40 minutesWork emails (check for fires): 45 minutes spread out throughout routinePlanning for day: 8 minutesLife maintenance (brush teeth, cook breakfast, shower, make bed): 20 minutesLearning (anki, duolingo, reading): 30 minutesTactics for staying focusedBlock distractions using Focus BearPrioritise on paperSuper pomodoro modeMicroworkouts throughout day to keep energy highWind Down Activities (5pm-9:30pm)Walk: 20 minutesCook dinner: 20 minutesWork emails (check for fires): 30 minutes spread out throughout routineDeep work (youtube videos/blog posts): 30 minutesMarketing: 12 minutesPrepare for next day (check time logs, check calendar, write todolist): 13 minutesLife maintenance (lock door, charge phone, shower, clean house, check weather): 25 minutesMindset (review day, accountability coach, personal development questions): 40 minutes Chinese study: 25 minutesReading: 6 minutesRelationships (wish facebook friends happy birthday, Covve): 8 minutes Evening yoga: 10 minutesResourcesTiny Habits by BJ FoggGetting Things Done by David AllenFocus Bear app to block distractionsHow to stay in touch with [email protected]/in/nageljeremy

What projects are you concentrating on during your focused hours?- Wrapping up role as data engineer- Taking a sabbatical while he decides the next steps- Likely to take a role with an EA (effective altruism) aligned organisationHow about the rest of the time? What do you enjoy doing in your off time?Composing music, drawing, time in nature, playing video games.3. What does your morning routine look like and how has it evolved over time?JournallingMeditationHIIT4. What do you do to optimise productivity during your working hours? Set goals in the morningPomodoro techniqueTrack time + achievement against each pomodoro intentionReview productivity at end of day5. How do you switch off at night?Gamified sleep game - shutoff at 9.45pm, wind down with meditation and journalling6. What resources (books, philosophies, apps) do you find most helpful for productivity and habit formation?James Clear's blog and (probably) Atomic HabitsZen Habits blogCoursera course on learning how to learnFocus Bear windows app