Welcome to episode #109! We’re thrilled to be joined by Warwick Donaldson.

Warwick Donaldson is the founder and managing director of CapXcentric, a startup consultancy helping founders raise capital with clarity and confidence. After discovering his ADHD in his early thirties, Warwick learned that what once looked like chaos was actually a different kind of focus. Now clean, sober, and running his own business, he’s building a life that works with his brain instead of against it.

JN: When did you realize you weren’t neurotypical?
– Diagnosis came only a few years ago after a social worker date casually asked if he had ADHD
– Spent months reflecting, researching, and taking online ADHD assessments
– Finally found an affordable psychiatrist who confirmed the diagnosis
– Realized his lifelong intensity and impulsivity now made sense

JN: How did the diagnosis change your life?
– Radically improved clarity and self-understanding
– Medication (Vyvanse) helped reduce impulsivity and emotional volatility
– Therapy helped unpack years of negative self-beliefs from being “the difficult kid”
– Gained tools for self-compassion and communication

JC: What traits stood out as signs of ADHD?
– Impulsivity, addictive behaviors, and intense hyperfocus
– Addicted to stimulation: partying, smoking, and long techno nights
– Difficulty with emotional regulation and rejection sensitivity
– Persistent drive and energy — a blessing and curse

JN: How did this affect your career path?
– Worked in finance, startups, and tech; 13 years across multiple roles
– Never lasted long in one job — realized novelty drives motivation
– Now runs his own startup consultancy, designed around his ADHD rhythm
– Focuses on early-stage founders and capital raises where variety and chaos thrive

JC: What changed after you started working for yourself?
– Finally able to drop the mask and be authentic
– Created “CapXcentric” as a brand that reflects his true personality
– Most of his clients also have ADHD, creating mutual understanding and trust
– Learnt to stop pretending to fit conventional corporate molds

JN: How do you manage focus and prevent burnout now?
– No alcohol, drugs, or cigarettes for over two years
– Strict work boundaries: 8 AM to 6 PM only, no weekends
– Regular walks, gardening, and phone-free mornings
– Clear routines and environmental design (no phones in the bedroom, pill boxes next to coffee)

JC: How did sobriety change your life?
– Forced him to face unresolved issues without escape
– Deepened family and partner relationships
– Helped rediscover interests outside work
– Built real hobbies — gardening, cooking, reconnecting with nature

JN: How do you balance your work in a “hustle culture” industry?
– Rejects constant-availability culture in startups
– Sets firm client boundaries and communicates expectations clearly
– Believes productivity comes from structure, not endless hours
– “People will adapt faster than you think when you stop replying at midnight.”

JC: What’s your advice for others with ADHD?
– “Lean into who you are instead of fighting it.”
– Design your life around your wiring, not society’s expectations
– Self-acceptance is a practice, not a finish line
– The earlier you start, the easier life becomes

Connect with Warwick:

LinkedIn: https://www.linkedin.com/in/warwickdonaldson/

Website: https://www.capxcentric.com/

Connect with Jeremy:

LinkedIn: https://linkedin.com/in/nageljeremy

Email: jeremy@focusbear.io

Connect with Joey:

LinkedIn: https://www.linkedin.com/in/joeycorea/

Newsletter: https://thepluckyjester.com/newsletter/

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Podcast: https://podcast.focusbear.io

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Welcome to episode #108! Today we’re joined by Nuria Melchor Fernández

In this episode of Focus and Chill, Jeremy sits down with Nuria Melchor Fernández, an advocate passionate about supporting neurodivergent individuals with ADHD, autism, and complex trauma. Nuria opens up about her journey through love addiction recovery, 12-step programs, and navigating multiple diagnoses in Spain. She shares powerful insights into the overlap between neurodivergence and trauma, the challenges of accessing proper support, and the healing potential of community, grounding techniques, and trauma-informed therapies.

How did Nuria first realize she might have ADHD and autism?
- Through her recovery journey in 12-step programs, where peers noticed ADHD traits. Later, similarities with a friend led her to explore autism and discover her own diagnosis

Why does Nuria believe labels like “autism” or “ADHD” can be helpful?
- Labels foster self-compassion and help people connect with peers who share similar experiences, instead of internalizing negative labels like “lazy” or “weird”

What is the difference between complex trauma and single-event trauma?
- Single trauma often stems from one event (e.g., an accident), while complex trauma comes from repeated, long-term experiences like neglect, bullying, or domestic violence

How do complex trauma and neurodivergence intersect?
- Trauma can intensify difficulties with focus, anxiety, and relationships, and it’s often difficult to separate from neurodivergent traits—especially when trauma starts early

What therapies and tools does Nuria recommend for healing?
- Internal Family Systems (IFS), grounding exercises (5-4-3-2-1 method), EMDR, tapping, art therapy, and community-based mutual aid groups

What’s the role of community in healing?
- Finding peers with similar experiences provides validation, resources, and a sense of belonging—something many neurodivergent people struggle to find

Connect with Nuria:
LinkedIn: https://www.linkedin.com/in/nuriamelchorfernandez/?locale=en_US
Blog: https://nuriamelchorfernandez.bearblog.dev/

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/

Welcome to Episode #124! We’re joined today by Ani Moller.

Ani Moller is a leadership and life coach who works with neurodivergent professionals — especially those with ADHD, autism, or experiencing burnout. Drawing from their experience as a senior executive and program manager, Ani combines business strategy, trauma-informed practice, and lived experience of multiple burnouts and a stroke. They support senior leaders, creatives, and purpose-driven teams through one-on-one coaching, group programs, and workplace strategy. Ani identifies as non-binary and integrates evidence-based tools like Positive Intelligence, energy management, and nervous system regulation to help clients lead
authentically without compromising well-being.

Can you tell us about your experience with neurodiversity? When did you realise you
weren’t neurotypical?
– Realized during the pandemic, after reading traits of autistic women on TikTok
– Diagnosed with ADHD about six months later
– Felt deep relief and self-understanding post-diagnosis

What challenges did you face?
– Multiple burnouts and physical health struggles

– Difficulties with volatile friendships and social challenges
– Anxiety misdiagnosis due to internalized hyperactivity

What changes have come post diagnosis?
– Gained clarity and validation
– Complex PTSD diagnosis reframed much of the struggle
– EMDR therapy helped reduce triggering memories

What challenges do you still face now?
– Severe fatigue from stroke
– Overstimulation in professional environments
– Ongoing executive dysfunction around finishing tasks

What neuroexceptional strengths are you leaning into now?
– Strong visualization (hyperphantasia)
– Deep empathy and energy-awareness
– Coaching skills strengthened by lived neurodivergent experience

What "work" projects are you concentrating on?
– One-on-one ADHD and leadership coaching
– Positive Intelligence programs for neurodivergent professionals
– Overwhelmed to Organized – a group program blending productivity and compassion

How about the rest of the time? What do you enjoy doing in your off time?
– Spending time in nature and with friends
– Indoor gardening and plants
– Gym, calm hobbies, movies, and travel (as energy allows)

Productivity tips — What do you do to optimise productivity during your working hours?
– Brutal prioritization, guided by values (fun and emotional connection)
– Accepting inbox/task list never finished
– Energy accounting to track what restores vs drains energy

What is some unhelpful productivity advice that doesn’t work for you?
– “Eat the Frog” (hardest task first) — tiring tasks are harder than complex ones
– Generic advice like waking up early — needs sleep consistency instead
– Inbox as task list — doesn’t align with executive function needs

What does your morning routine look like and how has it evolved over time?
– Wakes around 7, allows three hours before first client
– Gentle routine: movement for fibromyalgia, breakfast, nature time
– Adjusts workouts to energy levels and menstrual cycle

How is your sleep? How do you switch off at night?
– Struggles with disrupted sleep due to perimenopause and neurodivergence
– Strict routine: lights dimmed red with Philips Hue, phone apps blocked after 8 PM
– Journaling and reading to wind down

Do you have any final words or asks for our audience?
– “Treat rest as productive. Rest isn’t laziness — it’s fuel for better leadership and life.”

Connect with Ani:
Website: Ani Moller - https://www.animoller.com/
TikTok: Ani: AuDHD Coach (@professionalaudie) | TikTok - https://www.tiktok.com/@professionalaudie?
LinkedIn: Ani Møller Coaching | LinkedIn - https://www.linkedin.com/in/animoller/

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/