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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 ago44 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
- Apr 30, 202645 min
Understanding Communication Differences in ADHD and Autism - Ep 137 with Elaine Lee
“It’s like being a car on a side street trying to enter a highway… and you just can’t get in.”Elaine Lee shares what it’s like struggling to enter conversations, missing social cues, and feeling out of sync in both work and relationships. After being diagnosed with ADHD, autism, and dyslexia later in life, she began to understand why communication had always felt so difficult.In this episode, we explore misreading emotions, defaulting to problem-solving instead of connection, and how misunderstanding intent can damage relationships. Elaine also shares how she’s building Evro, a tool designed to help people better understand communication patterns.If you’ve ever felt like you couldn’t “read the room” or struggled to jump into conversations, this episode will feel very familiar.Elaine Lee is a product strategist and CEO of Evro, a communication-focused AI tool designed to help people better understand conversations and social dynamics. She has over 15 years of experience across fintech, health tech, and AI platforms.Episode Highlights00:05:00 — Struggling to read social cues at workElaine explains how not being able to detect boredom, disengagement, or passive-aggressive behavior made navigating meetings difficult. This impacted her effectiveness as a leader and made sensitive situations harder to manage.00:06:30 — Why joining conversations feels impossibleShe describes group conversations as trying to merge onto a busy highway without a gap. By the time she finds space to speak, the topic has already moved on, leading to frustration in both social and professional settings.00:08:30 — Missing emotional cues in real timeIn a tense meeting, a colleague became visibly upset and raised their voice, but Elaine didn’t recognize it in the moment. She continued trying to solve the problem logically, only realizing later what had happened.00:13:00 — Reframing relationships after diagnosisAfter her diagnosis, Elaine began to understand that communication struggles weren’t due to lack of care or effort. This helped her and her partner meet in the middle and reduce long-standing misunderstandings.00:15:30 — Reinterpreting her childhood with compassionLooking back at her mother’s behavior through an autism lens shifted her perspective. What once felt like absence or lack of love became something she could understand with more empathy.00:22:00 — Building Evro to bridge communication gapsElaine explains how Evro analyzes conversations to highlight patterns people might miss. The goal is to reduce misinterpretation and help people communicate more effectively across different styles.Connect with Elaine:LinkedIn: https://www.linkedin.com/in/elaine-lee-a0716918/Website: https://www.evro.ai/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.io
- Apr 5, 202635 min
The Reality of Working Full-Time with ADHD and Autism - Ep 136 with Caitlin Hughes
“I’ve only ever worked full-time for two years… and by the end of it, I was an absolute zombie and I couldn’t function.”Caitlin Hughes spent years trying to meet traditional expectations around work and productivity. But pushing herself into full-time work led to burnout, exhaustion, and losing the ability to function. In this episode, she shares how discovering her autism, ADHD, and giftedness changed the way she approaches work, energy, and self-expectations.From late diagnosis and grief to redefining consistency, building a part-time work model, and designing work around her brain, this conversation explores what sustainable productivity actually looks like for neurodivergent people.Caitlin Hughes is a multi-exceptional autistic, ADHD, and gifted accredited mental health social worker, founder of Cathartic Collaborations, and a PhD candidate at Queensland University of Technology. Her work focuses on autistic mental health and neuro-affirming practice, combining lived experience, clinical work, and research to support neurodivergent individuals.Episode Highlights00:02:00 — Discovering neurodivergence through client workCaitlin shares how working closely with autistic and ADHD clients led her to recognize similar patterns in herself. A training video became a turning point, helping her connect her childhood experiences to autism for the first time.00:04:00 — The grief and self-compassion after late diagnosisReceiving a diagnosis in her thirties brought both clarity and grief. Understanding her neurodivergence helped her replace self-judgment with compassion and reframe past struggles.00:08:30 — Realizing she could only sustain part-time workAfter pushing through full-time work and burning out, Caitlin recognized her limits. Accepting a reduced work capacity allowed her to show up more consistently and sustainably.00:10:00 — Managing energy instead of just managing timeShe explains how productivity is not just about hours worked but the type of work and level of social interaction involved. Balancing client work with deep, independent research helps her regulate energy.00:16:00 — Redefining consistency in a neurodivergent wayInstead of rigid routines, Caitlin defines consistency as checking in with her capacity each day. This flexible approach prevents burnout and supports long-term progress.00:33:30 — Designing work around your brain, not the other way aroundShe emphasizes the importance of building work structures that align with individual needs rather than forcing yourself into traditional systems. For her, sustainability is more important than productivity metrics.Connect with Caitlin: LinkedIn: https://www.linkedin.com/in/caitlinhughes299/Website: https://www.catharticcollaborations.com.au/Podcast: https://www.catharticcollaborations.com.au/podcastConnect 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
- Mar 8, 202643 min
Autism Masking in Early Childhood | Why My Signs Were Missed - Ep 135 with Avalon McWha
“I think I’ve always felt a bit like an alien… even in preschool I remember watching other kids like curious creatures.”Avalon McWha spent much of her childhood feeling different without knowing why. Behaviours like stimming or walking on tiptoes were explained away as “just a ballet moment,” and it wasn’t until later in life that she discovered she was autistic and ADHD.If you’ve ever felt like an outsider growing up, struggled with masking, or are navigating a late autism or ADHD diagnosis, this conversation explores what changes once you finally understand your brain. Avalon McWha is an ADHD advocate, autism consultant at the Royal Melbourne Hospital, and founder of Pebbl Tech. She works to improve autism diagnosis services and create more sensory-friendly environments in healthcare. Avalon is also developing Pebbl, a wearable assistive device designed to support executive functioning through simple voice reminders.Episode Highlights00:01:48 — Feeling like an alien in early childhood Avalon recalls observing other children even in preschool and feeling like she was fundamentally different. Without understanding why, she experienced social interactions almost like watching a different species operate.00:03:35 — When autism traits were mistaken for something else Growing up doing ballet meant that behaviours like stimming or walking on tiptoes were interpreted as dance habits rather than autistic traits. These misinterpretations helped hide the signs of autism for years.00:09:30 — Burnout from masking in the workplace While early design roles allowed her to work independently, startup environments demanded constant meetings and social interaction. The cognitive load of masking eventually led to severe burnout and moments of going nearly nonverbal.00:12:53 — Processing a late autism diagnosis After receiving her diagnosis, Avalon went through a long period of reinterpreting past experiences and confronting internalized ableism. Realizing autism wasn’t inherently negative helped reshape her understanding of herself.00:18:09 — Advocating for better autism diagnosis systems In her role at Royal Melbourne Hospital, Avalon works alongside clinicians to ensure autistic perspectives are included in the diagnostic process. Her focus is helping professionals remember that behind every diagnostic score is a real person.00:20:23 — Building Pebbl to reduce cognitive load Avalon explains how her own struggles with executive functioning led her to develop Pebbl, a wearable device designed to simplify reminders without adding more mental effort or screen time.Connect with Avalon:LinkedIn: linkedin.com/in/avalon-mcwha-2a3876baWebsite: https://pebbl.tech/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
- Mar 1, 202627 min
Autistic Travel, Work Habits, and Learning to Say No - Ep 134 with Kyriakos Gold
“My work’s my special interest… it’s just the way it works.”In this follow-up conversation, Gold returns to talk about autistic routines, sensory-friendly travel, evolving productivity habits, and what changes as you get older and learn to pace yourself.From choosing quieter hotels to letting go of perfectionism and learning to say no, this episode explores the small, practical adjustments that can make work and life more sustainable for autistic adults.If you’ve ever struggled with sensory overload while traveling, found it hard to switch off from work, or are learning to balance productivity with self-acceptance, this conversation offers grounded, real-world insights.Kyriakos Gold is the founder of Just Gold Agency and a passionate advocate for neurodivergent inclusion. Through storytelling, community impact initiatives and social entrepreneurship, he helps create workplaces and environments where autistic and otherwise neurodivergent people don’t need to mask to belong. Kyriakos is also a leader in Autistic Pride Day and has driven multiple projects empowering neurodivergent voices globally.Episode Highlights00:01:05 — When your work becomes your special interest Gold shares how his work naturally became his primary special interest. Rather than forcing separation, he has learned to work with this tendency while still building in breaks and enjoyable rituals like food and travel.00:03:35 — What makes a hotel sensory-friendly He explains that “sensory friendly” often comes down to lighting, acoustics, materials, and spatial design. Small environmental details like noise bleed and harsh lighting can dramatically affect comfort.00:17:00 — Letting go of all-or-nothing productivity Earlier in his career, he would work extreme hours to complete every task before resting. Over time, he shifted toward weekly planning and allowing unfinished work without self-punishment.00:20:30 — Learning to say no and trust body signals Gold describes becoming more selective about commitments and listening to physical fatigue cues. This shift has made work and life significantly more sustainable.00:22:00 — Navigating social situations without drinking He shares practical scripts for declining loud pub environments and suggesting quieter alternatives. Framing the request around environment rather than diagnosis often works well.00:26:09 — Trying new things without forcing yourself to keep them In his closing reflection, Gold encourages experimenting with new strategies slowly and safely. The goal is not to copy what others do, but to build a life that genuinely fits.Connect with Kyriakos Gold:LinkedIn: https://www.linkedin.com/in/kyriakosgold/Website: https://justgold.net/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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