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

Jeremy Nagel
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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. Podcast sponsored by https://focusbear.io

  1. Autism Masking in Early Childhood | Why My Signs Were Missed - Ep 135 with Avalon McWha

    MAR 8

    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 Highlights 00:01:48 — 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/nageljeremy Email: jeremy@focusbear.io More from Focus Bear: Website: https://focusbear.io LinkedIn: https://www.linkedin.com/company/focus-bear/ Youtube: https://www.youtube.com/@focusbearapp Twitter: https://twitter.com/focusbear1 Instagram: https://www.instagram.com/focus_bear/ Facebook: https://www.facebook.com/focusbearapp/ Podcast: https://podcast.focusbear.io Tiktok: https://www.tiktok.com/@focusbear

    43 min
  2. Autistic Travel, Work Habits, and Learning to Say No - Ep 134 with Kyriakos Gold

    MAR 1

    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 Highlights 00:01:05 — 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.io More 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

    27 min
  3. When “Just Focus” Never Made Sense | ADHD and Autism with Hannah Badenhop

    FEB 20

    When “Just Focus” Never Made Sense | ADHD and Autism with Hannah Badenhop

    “I always felt a bit like an alien… I was different to everyone else and wasn’t really sure why.” Before her ADHD and autism diagnoses, Hannah Baden Hop kept hearing the same advice: just focus. But in the classroom, that instruction never made sense. In this episode, she shares what school was really like as a neurodivergent student, how understanding her brain changed her confidence, and why visual learning and interest-driven focus made such a difference. If you’ve ever struggled to pay attention in traditional classrooms, felt “different” growing up, or are supporting neurodivergent learners, this conversation explores what actually helps and why one-size-fits-all learning often misses visual thinkers. Hannah Badenhop has worked across multiple roles at Autism South Australia, where she champions neuro-inclusive practice through community engagement and resource development. As a neurodivergent professional herself, she contributes to initiatives such as Neuro Inclusive Recruiting and the Autistic Guide to Adulthood, helping ensure autistic voices shape the supports designed for them. 00:02:46 — Feeling like an outsider in class Hannah describes growing up feeling “like an alien” compared to her peers. Without understanding why she struggled socially and academically, the disconnect was both confusing and isolating.  00:02:55 — When “just focus” didn’t make sense Teachers often told her to simply pay attention, but she couldn’t understand why focusing felt so difficult. The advice created pressure without addressing how her brain actually worked.  00:04:30 — Grades changed when she followed her interests Earlier schooling was difficult when subjects didn’t engage her attention. But once she could hyperfocus on business and graphic design, she achieved top marks, showing how interest-driven focus shaped her learning.  00:07:06 — Why visual learning works better Hannah explains that diagrams, visuals, and varied communication styles help her stay engaged. Lecture-only teaching made it much harder to absorb information effectively.  00:15:16 — Using hyperfocus strategically at work She now watches for moments when her brain “locks in” and uses them to complete high-impact work quickly. Building momentum with quick wins helps on lower-energy days.  00:28:40 — Self-acceptance is a journey Hannah reflects on initially feeling hesitant to disclose her neurodivergence. Over time, connecting with other autistic people helped her grow more confident and accepting of how her brain works.  Connect with Hannah:LinkedIn: https://www.linkedin.com/in/creativemarketingdesigner/ Connect with Jeremy:LinkedIn: https://linkedin.com/in/nageljeremyEmail: jeremy@focusbear.io More 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

    33 min
  4. Autistic Burnout, Parenting, and Learning Not to Judge Myself - Ep 132 with Reuben

    FEB 15

    Autistic Burnout, Parenting, and Learning Not to Judge Myself - Ep 132 with Reuben

    “…you internalized that you’re doing something wrong because you don’t feel or act the way other people do.” In this candid conversation, Reuben Schwartz shares what autistic burnout actually felt like behind the scenes, from years of sleep deprivation as a parent to the quiet habit of constantly judging himself for being different. If you’ve ever felt pressure to be “normal,” struggled with burnout, or wrestled with the realities of autistic parenting, this episode explores what changes after diagnosis, why pacing matters more than pushing through, and how self-understanding can reduce the constant inner pressure. Ruben is a startup consultant based in Sydney. He’s on his 13th different career, currently writing Choose Your Own Adventure books for startup founders, while wearing many other hats. After 45 often confusing years, including the last five raising a young child, he was diagnosed as autistic last year and is still working through what that means. Episode Highlights 00:01:22 — Four years of severe sleep deprivation Reuben describes how his daughter’s sleep issues led to years of chronic exhaustion while he was still working full time. The prolonged sleep deprivation began affecting his health, decision-making, and overall functioning. 00:09:13 — When parenting exhaustion becomes physical He shares how extreme fatigue pushed his body to its limits, including hallucinations and loss of control. The experience reshaped his understanding of what true exhaustion can do to a person. 00:29:14 — Stopping the self-judgment spiral After his autism diagnosis, Reuben began recognizing how often he had been harshly judging himself for his natural responses and needs. Accepting how his brain works helped him stop trying to “correct” himself constantly. 00:45:00 — Trying to be “normal” for years He reflects on how many life choices in his twenties were driven by copying what others were doing. Only later did he realize he had been chasing normality rather than what he actually wanted.  00:46:23 — Pacing energy to be a better parent Understanding autistic burnout helped him recognize his limits around sensory and emotional load. By pacing his time more intentionally, he can now show up more patiently with his daughter.  00:47:00 — Learning to be less hard on himself Reuben explains how diagnosis helped him reframe his constant self-criticism. Instead of viewing his needs as moral failures, he now sees them as physical and neurological realities.  Subscribe for more honest conversations about autism, ADHD, burnout, and neurodivergent life. Connect with Reuben Schwartz:LinkedIn: https://www.linkedin.com/in/reubenschwarz/ Connect with Jeremy:LinkedIn: https://linkedin.com/in/nageljeremyEmail: jeremy@focusbear.io More 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

    1 hr
  5. ADHD Self-Awareness and the Relief of Self-Acceptance - Ep 131 with Tania Gerard

    FEB 7

    ADHD Self-Awareness and the Relief of Self-Acceptance - Ep 131 with Tania Gerard

    “I used to really get annoyed with myself for not being able to just be up and ready and start the day. Now I know my brain works differently, and I’ve stopped punishing myself for it.” In this episode, Tania Gerard shares how ADHD self-awareness changed the way she treats herself, works, and lives. She talks openly about slower mornings, letting go of “normal,” hyperfocus, burnout, and the relief that comes from finally understanding how your brain actually works. If you’ve struggled with ADHD, late diagnosis, self-judgment, burnout, or feeling like you’re constantly failing invisible expectations, this conversation explores what shifts when awareness turns into self-acceptance, and why working with your brain matters more than fixing it. Tania Gerard is an Accessible Marketing Consultant, Keynote Speaker and Founder of Tania Gerard Digital UK, one of the UK’s first consultancies focused on accessible marketing and neurodiversity. She works with companies to improve accessibility, inclusion and digital communication for diverse audiences. Episode Highlights 00:05:26 — Learning to stop punishing herself Tania explains how self-awareness helped her recognize she was constantly blaming herself for not coping like others. Accepting how her brain works allowed her to prepare for environments instead of judging herself afterward. 00:08:33 — Hyperfocus as a strength and a cost She describes hyperfocus as both a superpower and a risk. Getting days of work done in hours often comes at the expense of bodily needs and rest. 00:12:00 — What accessible marketing really means Tania breaks down accessible marketing as making content easier for everyone to understand and act on. It’s not about compliance, but reducing friction for real human brains. 00:18:00 — Burnout, rest, and “potato days” She shares how ignoring rest eventually forces it upon you. Planned rest becomes essential fuel, not a reward for productivity. 00:23:22 — Visual systems to support an ADHD brain Tania explains how sticky notes, color, and visual cues help her manage overwhelm and follow through. External systems reduce cognitive load when memory and focus fluctuate. 00:37:13 — Accepting slower mornings and letting go of “normal” She reflects on how ADHD self-awareness changed her mornings. Waking up slower became an act of self-respect instead of something to fix. Connect with Tania: Website: https://www.taniagerard.co.uk/ LinkedIn: https://www.linkedin.com/in/tania-gerard-neurodiversity/ Instagram: https://www.instagram.com/taniagerard.co Connect with Jeremy: LinkedIn: https://linkedin.com/in/nageljeremy Email: jeremy@focusbear.io More from Focus Bear: Website: https://focusbear.io LinkedIn: https://www.linkedin.com/company/focus-bear/ Youtube: https://www.youtube.com/@focusbearapp Twitter: https://twitter.com/focusbear1 Instagram: https://www.instagram.com/focus_bear/ Facebook: https://www.facebook.com/focusbearapp/ Podcast: https://podcast.focusbear.io Tiktok: https://www.tiktok.com/@focusbear

    50 min
  6. When You Can’t Do What You Used to Anymore – Eliana Bravo on ADHD and Burnout | Ep 130

    FEB 4

    When You Can’t Do What You Used to Anymore – Eliana Bravo on ADHD and Burnout | Ep 130

    “I don't feel like I can do all the things that I used to do, and I'm still me. So this is very confusing.” Eliana Bravos shares what neurodivergent burnout actually felt like, how it disrupted her sense of self, and why pushing harder only made things worse. If you’ve experienced ADHD burnout, chronic overwhelm, identity loss, or the fear that you “can’t do what you used to anymore,” this episode explores what burnout really is, why it happens, and how community, self-accommodation, and nervous-system-aware work design Eliana Bravos is the co-founder of ND Connect, a community platform helping neurodivergent adults form meaningful, supportive relationships. A social impact entrepreneur with an Honors Bachelor of Science from the University of Toronto, she has supported over 1,000 leaders in building more accessible cultures and has facilitated non-hierarchical peer programs for neurodivergent people since 2018. Episode Highlights 00:07:00 — When something inside you breaks Eliana describes pushing her body past its limits for so long that it felt like something inside her broke. She explains the confusion of still being “herself,” but no longer being able to do what she used to. 00:04:08 — Finding hope through a neurodivergent mentor Meeting a mentor with ADHD changed how Eliana saw her future. Seeing someone thriving on their own terms made happiness feel possible again. 00:09:24 — Why working from home changed everything She explains how overstimulation in school and offices made focus nearly impossible. Having control over her environment finally allowed her to concentrate and conserve energy. 00:23:04 — Outsourcing what you’re bad at Eliana shares why being a non-solo founder is essential for her. Letting others handle operations and admin frees her to work in her strengths. 00:25:58 — Creating communication boundaries She talks about scheduling email time, setting expectations, and preferring calls over long message threads. Clear communication norms reduce overwhelm. 00:34:17 — Struggling with sleep hygiene Eliana explains why nighttime routines are hard and how she often falls asleep to shows. Sleep remains a major work in progress. Connect with Eliana: LinkedIn: https://www.linkedin.com/in/eliana-bravos/ Website: https://www.ndconnect.app/ Instagram: https://www.instagram.com/elianahyperfixates/ Tiktok: https://www.tiktok.com/@eliana_focus Connect with Jeremy: LinkedIn: https://linkedin.com/in/nageljeremy Email: jeremy@focusbear.io More from Focus Bear: Website: https://focusbear.io LinkedIn: https://www.linkedin.com/company/focus-bear/ Youtube: https://www.youtube.com/@focusbearapp Twitter: https://twitter.com/focusbear1 Instagram: https://www.instagram.com/focus_bear/ Facebook: https://www.facebook.com/focusbearapp/

    39 min
  7. The Hidden Cost of Seeming Calm – Dilpreet Buxi on ADHD and Masking | Ep 129

    JAN 26

    The Hidden Cost of Seeming Calm – Dilpreet Buxi on ADHD and Masking | Ep 129

    Calm on the outside. Spiraling on the inside. Dilpreet Buxi shares what it was like to grow up masking anxiety, living with a constantly racing mind, and slowly realizing his nervous system works differently. If you struggle with chronic stress, masking, emotional dysregulation, or feeling “fine” while everything feels too much inside, this episode explores why stress begins in the body, how autistic and ADHD nervous systems process stress differently, and what actually helps. Dilpreet Buxi is the CEO and Co-founder of Philia Labs, a Melbourne-based company using wearable technology and biomedical engineering to make stress measurable and manageable. With a PhD in Electrical Engineering from Monash University, his work focuses on supporting autistic people, people with anxiety, and their caregivers through objective stress measurement and early intervention. Episode Highlights:00:03:05 — Masking anxiety behind calm He describes learning to appear calm while feeling deeply stressed inside. The disconnect between outer presentation and inner reality shaped how he understood himself. 00:07:27 — Realizing he may be neurodivergent After pivoting his company toward supporting autistic people, he began recognizing the same patterns in his own life. Reading about nervous system differences forced uncomfortable self-reflection. 00:13:00 — Choosing to pivot or shut down After hearing caregiver stories, the team faced a choice: pivot or wind down the company. The decision became personal when his co-founder connected the mission to his autistic brother. 00:19:00 — Acute vs chronic stress He explains the difference between moment-to-moment stress and stress that reshapes the body over months. Chronic stress quietly drives fatigue, sleep problems, and emotional dysregulation. 00:24:16 — You can’t outthink stress Stress regulation starts in the body, not the mind. Movement, breathing, and vagus-nerve-stimulating practices matter more than positive thinking. 00:32:23 — Winding down for real sleep Evening yoga, meditation, gratitude, and keeping the phone out of reach help his nervous system switch into rest mode. Better sleep becomes the foundation for everything else. Connect with Dilpreet:LinkedIn: https://www.linkedin.com/in/dilpreet-buxi/Website: https://solutions.philialabs.com.au/ Connect with Jeremy: LinkedIn: https://linkedin.com/in/nageljeremy Email: jeremy@focusbear.io More from Focus Bear: Website: https://focusbear.io LinkedIn: https://www.linkedin.com/company/focus-bear/ Youtube: https://www.youtube.com/@focusbearapp Twitter: https://twitter.com/focusbear1 Instagram: https://www.instagram.com/focus_bear/ Facebook: https://www.facebook.com/focusbearapp/ Podcast: https://podcast.focusbear.io Tiktok: https://www.tiktok.com/@focusbear

    36 min
  8. Late-Diagnosed Autism + ADHD: Sridhar on Focused Curiosity, Calm & Growth – Ep 128

    JAN 18

    Late-Diagnosed Autism + ADHD: Sridhar on Focused Curiosity, Calm & Growth – Ep 128

    Time isn’t your greatest resource. Focused curiosity is. In this episode, Sridhar Dhanapalan shares how being late-diagnosed with autism and ADHD reshaped his approach to focus, motivation, emotional regulation, and productivity at work. We talk about “focused curiosity” as a core resource, hyperfocus as both a gift and risk, the role of purpose-driven alignment, and practical strategies like focus modes, yoga rituals, and Gmail Priority Inbox to reduce overwhelm and protect deep work. Sridhar Dhanapalan is an Enterprise Agile Coach at IBM Consulting and a mindset coach who helps teams and individuals align purpose, values, and execution. He brings a “thinking-first” approach to productivity and leadership, with lived experience as a neurodivergent parent and late-diagnosed autistic + ADHD adult. Episode Highlights:00:01:00 — Late diagnosis as an opportunity for growth Sridhar shares that he was diagnosed with autism under 12 months ago, and ADHD about 10 months ago. Instead of treating it as a setback, he frames it as a curiosity-driven opportunity to grow and better support his neurodivergent children.  00:04:00 — Screeners missed ADHD… but the full assessment didn’t He explains how ADHD screeners showed “nothing,” even though something clearly felt missing. He took a chance on a full ADHD assessment anyway, and it revealed ADHD, which clarified patterns he’d struggled to explain for years.  00:06:00 — “Time isn’t our greatest resource. Focused curiosity is.” Sridhar challenges the common idea that time is the most valuable resource. For him, the key is turning curiosity into a laser: compartmentalizing attention and focusing curiosity is what unlocked sustained growth and confidence.  00:09:00 — Hyperfocus: superpower AND kryptonite He describes hyperfocus as incredibly productive, but dangerous without strict boundaries. When he doesn’t put time limits around it, he burns out, stays up too late, crashes, and loses momentum the next day.  00:11:00 — Emotional regulation is the foundation for clear thinking Sridhar explains why calming the nervous system matters: emotions fire first, and critical thinking only works well once the mind is regulated. Yoga, breathing, and mindfulness become practical tools for keeping the “fast brain” from hijacking decision-making.  00:18:00 — Productivity begins with “thinking first” and purpose He argues most productivity advice focuses too much on implementation (“do, do, do”). His approach starts with purpose and alignment first, so decisions become simpler and focus becomes easier to protect.  00:24:00 — Automating focus: do-not-disturb + yoga rituals Sridhar shares how he uses focus mode and automation to reduce friction. For example, his phone automatically switches to do-not-disturb during yoga so he can create space mentally without distractions. 00:26:00 — Email overwhelm solution: Gmail Priority Inbox He recommends Priority Inbox as a surprisingly powerful tool that most people ignore. Training the inbox helps him focus on what matters and mentally categorize everything else as “other,” reducing overload. 00:29:00 — Motivation hack: use “towards” AND “away from” Sridhar explains motivation as both purpose-driven movement toward a goal and awareness of the pain of staying stuck. The key is defining the “towards” first so “away from” doesn’t turn into anxious chaos and avoidance. 00:41:00 — Final message: create space + be kind to yourself He closes with a grounded summary: build space in your mind, focus your curiosity (especially inward), practice self-compassion, and remember everyone experiences the world through different internal “maps.” Connect with Sridhar:LinkedIn: https://www.linkedin.com/in/sridhard/ Connect with Jeremy:LinkedIn: https://linkedin.com/in/nageljeremyEmail: jeremy@focusbear.io More 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

    45 min
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About

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. Podcast sponsored by https://focusbear.io

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