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

Jeremy discusses his 3hr morning routine, why he does 1 minute microworkouts throughout the day and how he avoids burning rice while focusing deeply.

Show Notes

What he concentrates on
Day job: Product Manager at MessageMedia 
Side project: Building Focus Bear

Hobbies
  • xc skiing
  • trail running
  • cycling
  • green renovations

Morning Routine (5:40am - 9:40am)
Exercise (walk, yoga, HIIT, run): 90 minutes
Meditation/mindset/journalling: 40 minutes
Work emails (check for fires): 45 minutes spread out throughout routine
Planning for day: 8 minutes
Life maintenance (brush teeth, cook breakfast, shower, make bed): 20 minutes
Learning (anki, duolingo, reading): 30 minutes

Tactics for staying focused
  • Block distractions using Focus Bear
  • Prioritise on paper
  • Super pomodoro mode
  • Microworkouts throughout day to keep energy high

Wind Down Activities (5pm-9:30pm)
Walk: 20 minutes
Cook dinner: 20 minutes
Work emails (check for fires): 30 minutes spread out throughout routine
Deep work (youtube videos/blog posts): 30 minutes
Marketing: 12 minutes
Prepare for next day (check time logs, check calendar, write todolist): 13 minutes
Life maintenance (lock door, charge phone, shower, clean house, check weather): 25 minutes
Mindset (review day, accountability coach, personal development questions): 40 minutes 
Chinese study: 25 minutes
Reading: 6 minutes
Relationships (wish facebook friends happy birthday, Covve): 8 minutes 
Evening yoga: 10 minutes

Resources
  • Tiny Habits by BJ Fogg
  • Getting Things Done by David Allen
  • Focus Bear app to block distractions

How to stay in touch with Jeremy

What is 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.

Podcast sponsored by https://focusbear.io