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

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: armand@playhardpodcast.com

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: rickey.healthoptimiser@gmail.com

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