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Focus and Chill - productivity tactics for AuDHDers and other neurodivergent folks: Daily Summaries Delivered
by Jeremy Nagel and Joey K
Welcome to the Focus and Chill podcast where we discuss productivity tactics that work for AuDHDers and other neurospicy people. Every episode we interview guests with lived experience of neurodivergence who also have a solid productivity and habit game and pass the learnings on to you, our wise and benevolent audience.
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The most recent episodes — sign up to get AI-powered summaries of each one.
- 1 weeks ago38 min
ADHD and Self-Understanding: Finally Knowing Why I Was Different
Roby Biguzzi is a Melbourne-based entrepreneur and SaaS product creator, as well as the founder of Quintessence Visionary Studio. After receiving an ADHD diagnosis as an adult, Roby developed a deeper understanding of how his mind works and how to turn many of his ADHD traits into strengths. He is passionate about self-development, neurodiversity, entrepreneurship, and using technology to solve practical problems. Episode Highlights02:07 - What led to Roby's ADHD diagnosisRoby explains how people close to him noticed possible ADHD traits years before he was diagnosed. After finally pursuing an assessment in 2021, he received a diagnosis and began understanding experiences that had previously left him wondering why he was different.04:16 - The relief of finally understanding yourselfRoby describes crying when he received his diagnosis because he felt both relieved and hurt. The diagnosis gave him an explanation for something he'd sensed about himself for years and made him wish he'd had that understanding earlier in life.06:13 - When ADHD is mistaken for a lack of abilityRoby reflects on his difficulties at school and how being unable to focus or study effectively led others to misunderstand him. With the right support, including a private tutor, he began performing better and rediscovered his love of learning.10:49 - ADHD didn't change who he wasRoby's diagnosis changed his understanding of himself rather than his identity. He explains how it transformed his approach to organization, planning, time management, relationships, and building structure into his everyday life.14:51 - Inside an ADHD brainRoby uses the image of being surrounded by colorful balls in a ball pit to describe how his mind processes ideas, information, and possibilities. Rather than seeing this constant stream of thoughts as purely distracting, he sees it as part of his creativity and ability to notice things differently.17:47 - From ADHD creativity to building businessesRoby talks about developing multiple technology products and how his creativity drives him to turn ideas into businesses. He explains why some projects take years while others can go from idea to product in a single day.33:24 - Family, movement, and life outside workRoby shares what he does away from his businesses, including spending time with his family, swimming, ping pong, cold-water activities, and boxing. He explains how physical activity helps with focus, fitness, and stress relief.Connect with Roby:LinkedIn: linkedin.com/in/roberto-ottevieux-biguzzi-977ab8350Website: reviewpay.com.auConnect with Jeremy:LinkedIn: https://linkedin.com/in/nageljeremyEmail: jeremy@focusbear.ioMore from Focus Bear:Website: https://focusbear.ioLinkedIn: https://www.linkedin.com/company/focus-bear/Youtube: https://www.youtube.com/@focusbearappTwitter: https://twitter.com/focusbear1Instagram: https://www.instagram.com/focus_bear/Facebook: https://www.facebook.com/focusbearapp/Podcast: https://podcast.focusbear.ioTiktok: https://www.tiktok.com/@focusbear
- 3 weeks ago47 min
Was That Productivity Advice Ever Designed for an ADHD Brain?
Was that productivity advice ever designed for an ADHD brain? Jesse David shares how discovering her ADHD changed the way she understands herself, manages productivity, and approaches work. From executive dysfunction and dopamine to self-accommodation and workplace systems, this episode explores why productivity advice designed for neurotypical people doesn't always translate to ADHD brains. Jesse David is an HR Business Partner in the technology space with a background in teaching and software development. She discovered her ADHD while researching how to support someone at work and now incorporates neurodiversity into her work, advocacy, and community-building.Episode Highlights01:34 — Discovering ADHD by accidentJesse initially researched ADHD to better support someone she worked with, without realizing she was learning about herself too. As she learned about time blindness, executive functioning, dopamine, and emotional regulation, her own past experiences suddenly started making sense.10:49 — How ADHD changed the way she talks to herselfAfter her diagnosis, Jesse gained language for experiences that previously only caused frustration and self-criticism. Instead of asking why she couldn't simply do something, she could recognize when she needed dopamine, had been using too much executive function, or needed to step back and rest.17:38 — Finding strengths after diagnosisJesse talks about leaning into pattern recognition, relationship-building, curiosity, and movement rather than focusing only on the things ADHD makes difficult. Understanding her strengths has helped her make choices that better fit who she actually is.28:17 — Building productivity systems around ADHDJesse uses time blocks, reminders, routines, and dedicated periods for side projects to reduce the executive-function demands of deciding what to do next. She also adapts her schedule around when she has the most energy and uses enjoyable activities to make boring tasks easier to start.34:29 — “Eat your frogs first” doesn't work for ADHDJesse pushes back on the classic advice to tackle your hardest task first, joking that ADHD brains sometimes need candy before they can eat the frog. Underneath the humor is a serious point: productivity strategies need to account for dopamine, motivation, and individual neurodivergent needs.35:51 — Was that productivity advice designed for you?Jesse questions why neurodivergent people are expected to follow productivity advice built around very different lived experiences. She argues that systems designed with neurodivergent people in mind can ultimately benefit parents, people with different circadian rhythms, and many others too.46:36 — Be compassionate with yourselfJesse's final message is to treat yourself with the same compassion you would give your best friend. ADHD doesn't mean things are broken, it means you may work differently, and understanding that can help you lean into the things you're genuinely good at.Productivity ideas Jesse shares:Build routines to reduce executive-function demandsBlock time around how your brain works bestSchedule "side quests" instead of fighting themUse external systems for tasks and remindersMake difficult tasks more enjoyableAsk whether productivity advice was designed for a brain like yoursConnect with Jesse:LinkedIn: https://www.linkedin.com/in/jesselizdavid/Website: https://leafling.caConnect with Jeremy:LinkedIn: https://linkedin.com/in/nageljeremyEmail: jeremy@focusbear.ioMore from Focus Bear:Website: https://focusbear.ioLinkedIn: https://www.linkedin.com/company/focus-bear/Youtube: https://www.youtube.com/@focusbearappTwitter: https://twitter.com/focusbear1Instagram: https://www.instagram.com/focus_bear/Facebook: https://www.facebook.com/focusbearapp/Podcast: https://podcast.focusbear.ioTiktok: https://www.tiktok.com/@focusbear
- Aug 16, 202656 min
ADHD, Autism, and Psychological Safety at Work - Ep 143 w/ Emily Kendall
What happens when your performance review focuses on how you communicate instead of the work you actually deliver? Emily Kendall shares her experience of masking ADHD and autism in the workplace, the cost of trying to fit the expected mold, and how finding acceptance helped her understand and advocate for her strengths.Emily Kendall is a neurodivergent engineer and workplace advocate who works to advance neuroinclusion beyond awareness and into action. With over a decade in corporate environments, she has helped establish neurodiversity networks, contributed to advisory forums, and supports organizations in creating more inclusive workplaces.Episode Highlights00:08:49 — The hidden cost of masking at workEmily explains how trying to fit conventional workplace expectations led to performance reviews focused on eye contact, fidgeting, and social cues rather than her actual work. She eventually spent so much mental energy trying to appear "right" that there was less capacity left to do the job itself.00:12:02 — Finding people who helped her feel acceptedTwo people at work helped Emily see that her neurodivergent traits could be strengths rather than weaknesses. Their support gave her the confidence to disclose, advocate for what she needed, and have more constructive conversations with her leaders.00:16:30 — Why neuroinclusive workplaces benefit everyoneEmily argues that neurodivergent employees often have much more to offer when they aren't spending their energy trying to fit a particular mold. Creating an environment where people can work in ways that suit their strengths can improve both individual wellbeing and business outcomes.00:18:14 — Challenging workplace hierarchiesEmily talks about "hierarchy blindness" and why she is comfortable questioning senior leaders and challenging established ways of doing things. While this can be a valuable strength, she also discusses the risk of being perceived as someone who doesn't fit the organization's culture.00:35:17 — Productivity systems that work with ADHDEmily shares how she manages her workload through structured email and calendar systems while also learning that being productive doesn't mean everything has to happen immediately. She reflects on the need to balance efficiency with slowing down, thinking, and giving herself space to respond more deliberately.00:54:41 — Be curious, not judgmentalEmily closes with a message about responding to difference with curiosity rather than assuming that doing something differently is wrong. For her, acceptance means giving people the freedom to work and live in ways that make sense for them while creating environments where everyone can feel valued.Connect with Emily: LinkedIn: linkedin.com/in/emily-kendall-55722494Connect with Jeremy:LinkedIn: https://linkedin.com/in/nageljeremyEmail: jeremy@focusbear.ioMore from Focus Bear:Website: https://focusbear.ioLinkedIn: https://www.linkedin.com/company/focus-bear/Youtube: https://www.youtube.com/@focusbearappTwitter: https://twitter.com/focusbear1Instagram: https://www.instagram.com/focus_bear/Facebook: https://www.facebook.com/focusbearapp/Podcast: https://podcast.focusbear.ioTiktok: https://www.tiktok.com/@focusbear#ADHD #Neurodiversity #WorkplaceInclusion
- Aug 2, 202638 min
How an ADHD Diagnosis Changed My Productivity- Ep 142 w/ Amanda Riley
"Just use a calendar." It's one of the most common productivity tips—but for many people with ADHD, it simply isn't enough. Amanda Riley shares why traditional productivity advice often falls short, how ADHD time blindness really works, and the systems that help neurodivergent people succeed at work and in everyday life.Amanda Riley is the founder of Thriving with Neurodiversity, an accredited neurodiversity coach, and workplace consultant. She helps organizations build neuroinclusive workplaces through coaching, workshops, and practical strategies that support different ways of thinking.Episode Highlights01:47 — The ADHD diagnosis that finally explained everythingAmanda shares how researching her daughter's ADHD diagnosis led to recognizing the same patterns in herself. Receiving her own diagnosis gave years of confusion new meaning and helped her understand her strengths instead of focusing only on her struggles. 08:05 — Why workplaces should adapt to different brainsAmanda explains why neurodivergent people shouldn't be expected to fit into one-size-fits-all workplaces. Designing communication and systems that work for different thinking styles benefits everyone—not just neurodivergent employees. 18:04 — The productivity system Amanda uses with every clientBefore any project begins, Amanda establishes clear expectations around communication, availability, and preferred ways of working. This simple framework reduces misunderstandings, lowers anxiety, and helps teams collaborate more effectively. 19:54 — ADHD time blindness isn't just being lateAmanda describes how ADHD can make you genuinely believe a meeting is at the wrong time—even when you're completely convinced you're right. She explains why multiple alarms, experimenting with systems, and accepting time blindness are far more effective than relying on memory alone. 26:51 — Why generic productivity advice fails ADHD brainsSimple advice like "just use a calendar" or "set a reminder" often ignores how ADHD actually works. Amanda discusses why neurodivergent people need flexible systems built around lived experience rather than one-size-fits-all productivity rules. 36:39 — Know your strengths, not just your diagnosisAmanda closes the episode with practical advice for neurodivergent listeners: identify your strengths, learn how to articulate them, and don't let society define you only by your challenges. Connect with Amanda: LinkedIn: https://www.linkedin.com/in/amandajrileyWebsite: https://thrivingwithneurodiversity.com.au/Connect with Jeremy:LinkedIn: https://linkedin.com/in/nageljeremyEmail: jeremy@focusbear.ioMore from Focus Bear:Website: https://focusbear.ioLinkedIn: https://www.linkedin.com/company/focus-bear/Youtube: https://www.youtube.com/@focusbearappTwitter: https://twitter.com/focusbear1Instagram: https://www.instagram.com/focus_bear/Facebook: https://www.facebook.com/focusbearapp/Podcast: https://podcast.focusbear.ioTiktok: https://www.tiktok.com/@focusbear#ADHD #Productivity #Neurodiversity
- Jul 18, 202644 min
ADHD and Executive Dysfunction: Why We Carry So Much Shame - Ep. 141 w/ Caroline Maguire
Why do people with ADHD struggle with friendships, forget birthdays, or feel guilty about things other people seem to brush off? ADHD coach and author Caroline Maguire explains how executive dysfunction, ADHD social skills, and years of shame shape our relationships—and why self-forgiveness is one of the most important friendship skills we can learn.Caroline Maguire is an ADHD coach, educator, speaker, and author of Friendship Skills for Neurodivergent Adults and the award-winning Why Will No One Play With Me?. She helps neurodivergent children and adults build stronger friendships, improve social-emotional skills, and navigate relationships with confidence.Episode Highlights00:07:50 — Why ADHD friendships became Caroline's life's workWhile coaching ADHD clients, Caroline noticed that nearly everyone struggled with friendships, regardless of age. That realization led her to dedicate her career to helping neurodivergent people build meaningful relationships when almost no one else was talking about the topic. 00:11:03 — The shame we carry over forgetting birthdaysCaroline challenges the idea that forgetting birthdays or being late makes someone a bad friend. Many ADHD traits are rooted in executive dysfunction, yet people often carry years of unnecessary guilt over behaviors that don't define their relationships. 00:16:00 — There's no one right way to build friendshipsFriendship doesn't have to look like being the loudest or most social person in the room. Caroline explains why neurodivergent people should stop trying to meet other people's expectations and instead build relationships in ways that genuinely fit their personality and energy. 00:22:01 — Using dopamine and deadlines to stay productiveWriting two books with ADHD required more than motivation. Caroline shares the routines that help her enter deep focus, including exercise, music, external accountability, and breaking large projects into manageable pieces. 00:29:19 — Learning to say no without feeling guiltyOne of the biggest productivity shifts Caroline made was learning to pause before committing to new opportunities. Setting boundaries and delaying an immediate "yes" helped her protect her time, reduce anxiety, and avoid taking on more than she could realistically manage. 00:43:09 — Ending the ADHD shame cycleCaroline closes the episode with a reminder that neurodivergent people don't need to become neurotypical to thrive. Self-compassion, accommodations, and understanding your brain create far more lasting change than constant self-criticism. Connect with Caroline:Website: https://carolinemaguireauthor.com/Instagram: www.instagram.com/authorcarolinemFacebook: www.facebook.com/AuthorCarolineMConnect with Jeremy:LinkedIn: https://linkedin.com/in/nageljeremyEmail: jeremy@focusbear.ioMore from Focus Bear:Website: https://focusbear.ioLinkedIn: https://www.linkedin.com/company/focus-bear/Youtube: https://www.youtube.com/@focusbearappTwitter: https://twitter.com/focusbear1Instagram: https://www.instagram.com/focus_bear/Facebook: https://www.facebook.com/focusbearapp/Podcast: https://podcast.focusbear.ioTiktok: https://www.tiktok.com/@focusbear
- Jun 27, 202643 min
I Thought I Was Lazy. It Was ADHD All Along | Late ADHD Diagnosis - Ep 140 w/ Catherine Lee
For years, Catherine Lee believed she was lazy, unintelligent, and simply not trying hard enough. An ADHD diagnosis didn't change who she was. It changed the story she'd been telling herself her entire life.In this episode, Catherine shares her late ADHD diagnosis, how it transformed her self-esteem, and why understanding neurodiversity can create safer, more inclusive workplaces. We also explore ADHD at work, workplace accommodations, executive functioning, hyperfocus, productivity strategies, and why designing systems for different brains benefits everyone.Catherine Lee is a Queensland-based occupational health and safety consultant, founder of the Neurodiverse Safe Work Initiative, and founder of Lethbridge Piper & Associates. With more than 30 years of experience, she helps organizations build safer, more inclusive workplaces for neurodivergent employees through evidence-based consulting, coaching, and systems design.Episode Highlights00:09:30 — Rewriting a lifetime of self-criticismAfter receiving her ADHD diagnosis at 55, Catherine realized she wasn't lazy or unintelligent. Changing that lifelong internal narrative became one of the biggest turning points for her confidence, self-esteem, and overall wellbeing. 00:10:30 — Why workplaces unintentionally exclude neurodivergent peopleCatherine explains that most workplace systems are designed with the assumption that everyone thinks and learns the same way. She argues that inclusive systems don't just help neurodivergent employees, they create safer workplaces for everyone. 00:22:30 — The hidden barrier to workplace accommodationsMany adults struggle to access ADHD assessments because of long waitlists and high costs, yet employers often require formal diagnoses before making adjustments. Catherine discusses why focusing on a person's actual needs is more effective than relying solely on labels. 00:31:00 — The productivity routine that actually works with ADHDInstead of forcing herself through overwhelming task lists, Catherine begins each day by identifying her highest priorities before clearing quick "low-hanging fruit" tasks for an early dopamine boost. Timers and structured breaks help her stay productive without burning out. 00:33:30 — ADHD time blindness and protecting deep focusCatherine shares how time blindness causes hours to disappear without her noticing, and why alarms, scheduled breaks, and exercise have become essential tools for managing hyperfocus and maintaining sustainable productivity. 00:38:10 — Building a life that works with your brainBeyond work, Catherine talks about the routines that keep her grounded, including movement, cooking, family dinners, and protecting time for relationships. Working with her ADHD, rather than constantly fighting it, has made both work and life more sustainable. Connect with Catherine:Website: https://neurodiversesafework.com.au/https://neurodiversesafework.com.au/LinkedIn: https://www.linkedin.com/in/catherine-lee-08048695Connect with Jeremy:LinkedIn: https://linkedin.com/in/nageljeremyEmail: jeremy@focusbear.ioMore from Focus Bear:Website: https://focusbear.ioLinkedIn: https://www.linkedin.com/company/focus-bear/Youtube: https://www.youtube.com/@focusbearappTwitter: https://twitter.com/focusbear1Instagram: https://www.instagram.com/focus_bear/Facebook: https://www.facebook.com/focusbearapp/Podcast: https://podcast.focusbear.ioTiktok: https://www.tiktok.com/@focusbear
- Jun 1, 202639 min
Are You Planning Your Work More Than You're Doing It? | ADHD & Start-up Building with William Cerdelli
Is planning becoming a distraction?William Cerdelli spent years building productivity systems, tweaking workflows, and optimizing how he worked, only to realize that sometimes the excitement of building the system was greater than actually doing the work. In this episode, we explore ADHD self-awareness, productivity traps, hyperfocus, energy management, startup building, and the lessons William learned while creating Stu, a physical AI desk companion designed to help people with executive dysfunction stay on track.William Cerdelli is the co-founder of Hey Stu, an AI-powered desk companion designed to help people with ADHD manage executive dysfunction, focus, and productivity. Originally from Italy, William transitioned from a career in data science to full-time startup building after seeing strong demand for Stu, which sold out its first production run and quickly attracted hundreds of pre-orders.Episode Highlights00:09:07 — When planning becomes more exciting than doing William describes a pattern many ADHD people recognize: spending hours designing productivity systems instead of completing the actual work. Learning to recognize when optimization becomes avoidance helped him become more intentional with his time.00:10:00 — Managing the hyperfocus and burnout cycle Some days William feels capable of working 15 hours straight, but that intensity often comes with a cost the following day. Developing awareness around energy management became just as important as managing tasks.00:11:30 — Why ADHD thinking can be a founder advantage William explains how rapid context-switching, non-linear thinking, and years of exploring random hobbies became valuable strengths when building a startup. The same traits that can look like distraction often create unexpected connections and creative solutions.00:14:30 — Building Stu to reduce executive dysfunction After speaking with members of the ADHD community, William saw an opportunity to create something different from traditional productivity apps. Stu was designed as a physical desk companion that helps users organize tasks, capture thoughts, and stay focused without adding more screen time.00:18:00 — Selling 100 prototypes before they existed What started as a simple experiment quickly turned into a real business. William shares the chaotic story of manually producing and delivering the first 100 Stu devices using 3D printers and a small team working around the clock.00:32:00 — The productivity skill most people overlook Instead of filling every spare moment with more inputs, William argues that doing nothing can be surprisingly valuable. Taking walks, staring at the water, and allowing the brain to rest became an important part of maintaining focus and creativity.Connect with William: Website: https://www.heystu.io/LinkedIn: https://www.linkedin.com/in/william-cerdelli/Connect with Jeremy:LinkedIn: https://linkedin.com/in/nageljeremyEmail: jeremy@focusbear.ioMore from Focus Bear:Website: https://focusbear.ioLinkedIn: https://www.linkedin.com/company/focus-bear/Youtube: https://www.youtube.com/@focusbearappTwitter: https://twitter.com/focusbear1Instagram: https://www.instagram.com/focus_bear/Facebook: https://www.facebook.com/focusbearapp/Podcast: https://podcast.focusbear.ioTiktok: https://www.tiktok.com/@focusbear
- May 9, 202638 min
I Thought Everyone Did This | Late Diagnosed ADHD & Autism - Ep 138 with Pip Scott Allen
Ever realize your ‘normal’ isn’t everyone else’s normal?After being diagnosed with ADHD in college, Pip Scott-Allen later discovered he was autistic too. Looking back, a lot of the things he thought were “just quirks” suddenly started making sense, from only drinking out of red cups to avoiding certain clothing textures and carefully balancing food while eating. In this episode, Pip shares what it’s like unpacking a late autism diagnosis after years of masking through leadership and team-building work, and how understanding his sensory needs and communication style has changed the way he approaches work, relationships, and self-acceptance.Guest BioPip Scott-Allen is a leadership facilitator, speaker, and founder of Premier Team Building Australia. With a background in outdoor education, tourism, and leadership development, Pip helps organizations improve communication, culture, and collaboration through hands-on workshops and team experiences.Episode Highlights00:04:08 — Realizing his “quirks” were sensory needsPip shares the everyday habits his wife noticed long before his autism diagnosis, from refusing to wear full-length pants to carefully balancing food while eating. What he assumed was just personality or preference turned out to be sensory and autistic traits.00:06:30 — The red cup rule and other “normal” behaviorsFor years, Pip would only drink from red cups and use certain cutlery because other options felt wrong in his hands. The conversation explores how many autistic people assume their internal rules are universal until someone points out otherwise.00:09:20 — Understanding why masking became exhaustingBefore diagnosis, Pip assumed constant exhaustion was just part of life. Looking back, he realized how much energy went into forcing himself through uncomfortable sensory and social situations every day.00:17:11 — Becoming more honest about sensory triggersAfter his diagnosis, Pip stopped forcing himself to tolerate foods and situations that made him deeply uncomfortable. Being more open about textures, safe foods, and sensory needs gave him more energy and reduced self-judgment.00:27:00 — Why autistic communication is often misunderstoodPip explains how many neurodivergent people communicate through direct curiosity, while neurotypical people often interpret hidden meanings or emotional undertones. A simple question like “Why are you tying your shoes like that?” can unintentionally sound critical even when it’s genuine curiosity.00:34:08 — Advice for leaders supporting neurodivergent teamsPip encourages leaders to listen carefully to what people actually say rather than assuming intent. He also explains why flexibility, clear communication, and understanding sensory needs help neurodivergent employees perform at their best.Connect with Pip:LinkedIn: https://www.linkedin.com/in/pip-scott-allen-facilitator-of-awesome-8458a069/Email: pip@premierteambuilding.com.auWebsite: https://premierteambuilding.com.au/Facebook: https://www.facebook.com/PremierTeamBuildingAus/Instagram: https://www.instagram.com/premier_team_building/Connect with Jeremy:LinkedIn: https://linkedin.com/in/nageljeremyEmail: jeremy@focusbear.ioMore from Focus Bear:Website: https://focusbear.ioLinkedIn: https://www.linkedin.com/company/focus-bear/Youtube: https://www.youtube.com/@focusbearappTwitter: https://twitter.com/focusbear1Instagram: https://www.instagram.com/focus_bear/Facebook: https://www.facebook.com/focusbearapp/Podcast: https://podcast.focusbear.ioTiktok: https://www.tiktok.com/@focusbear
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About Focus and Chill - productivity tactics for AuDHDers and other neurodivergent folks
Welcome to the Focus and Chill podcast where we discuss productivity tactics that work for AuDHDers and other neurospicy people. Every episode we interview guests with lived experience of neurodivergence who also have a solid productivity and habit game and pass the learnings on to you, our wise and benevolent audience.
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