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/

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

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/

Welcome to episode #107! Today we’re joined by Jonathan Mok.

Jonathan was diagnosed with ADHD and autism in 2019 at the age of 37, a turning point that reshaped his life. Since then, he has become a passionate advocate for neurodiversity, speaking at events such as the Davos Neurodiversity Summit, TEDx CUHK, and the UN World Autism Awareness Day with the Institute of Neurodiversity. His work helps organizations build
more inclusive workplaces and communities, while also inspiring individuals to embrace their identity and strengths.

In this episode, Jonathan shares his personal journey, from challenges in his early school years to finding resilience through self-understanding. He discusses workplace accommodations, strategies that support his productivity, and how neurodivergent individuals can thrive when their
voices are heard.

Q&A
Can you tell us about your experience with neurodiversity? When did you realise that you
weren’t neurotypical?
– Realized signs of autism as a child (strictly upholding Boy Scout rules, reporting classmates)
– Faced misunderstandings and was often considered a “difficult student”
– Diagnosis at 37 allowed him to reframe his identity and find community

What challenges did you face?
– Struggled in school with subjects taught in abstract ways (math, chemistry)
– Often misunderstood by teachers and peers
– Burnout at work due to difficulty sustaining attention to detail

What changes have come post-diagnosis?
– Greater self-understanding and acceptance
– Access to accommodations in the workplace
– Recognition of strengths like persistence, honesty, and public speaking

What challenges do you still face now?
– Misconceptions from others (“you don’t look autistic”)
– Workplace pushback on certain accommodations
– Balancing impulsivity with appropriateness in social contexts

What neuroexceptional strengths are you leaning into now?
– Public speaking and advocacy on global stages
– Ability to remember details and uphold fairness
– Strong initiative and resilience

What “work” projects are you concentrating on?
– Community engagement at Dream Impact, a social enterprise in Hong Kong
– Delivering diversity, equity, and inclusion (DEI) training for companies and NGOs
– Volunteering with organizations like Sensational Foundation and Fair Trade Hong Kong

How about the rest of the time? What do you enjoy doing in your off time?
– Passion for classical music, ballet, and opera
– Visiting museums and exploring art history
– Enjoying stories about how artists reflect their times

Productivity tips — What do you do to optimise productivity during your working hours?
– Using AI tools (Claude, ChatGPT) to help prioritize tasks and manage overwhelm
– Taking regular breaks and practicing mindfulness during lunch
– Setting boundaries around work hours to prevent burnout

What is some unhelpful productivity advice that doesn’t work for you?
– Hustle culture: “just work harder”
– Vague task assignments without clear priorities
– Ignoring the need for rest and recovery

What does your morning routine look like and how has it evolved over time?
– Wakes at 7 AM, eats breakfast, and prepares for work with a predictable routine
– Learned to make mornings more structured after past struggles with stress
– Packs and checks essentials the night before to avoid forgetfulness

How is your sleep? How do you switch off at night?
– Night routine includes prayer, light exercise, and avoiding screens before bed
– Typically falls asleep within 10 minutes unless affected by caffeine
– Uses music and reflection to transition from work to rest

Connect with Jonathan:
LinkedIn: https://www.linkedin.com/in/jonathankhmok9999/?originalSubdomain=hk
Instagram: https://www.instagram.com/kahonm/

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 #106! We’re thrilled to be joined by Christina Keeble.

Christina Keeble is an autistic and ADHD educational consultant, speaker, and COO of the National PEAK Center—an allied health practice grounded in neuro-affirming principles. She’s also a dedicated parent of two PDA (Pathological Demand Avoidance) children, and brings a unique blend of lived experience, advocacy, and professional expertise to the conversation.

In this episode, Christina shares her powerful journey of discovering her neurodivergence after her children’s diagnoses, and how that reshaped her approach to parenting, self-care, and work. From navigating school refusal to burnout recovery and creating sustainable work rhythms, Christina offers truth bombs and strategies for both neurodivergent individuals and the professionals who support them.

⏱️ Timeline:
00:00:00 – Intro + Guest Bio
00:02:00 – Discovering She’s Autistic & ADHD
00:04:30 – PDA Parenting Journey Begins
00:06:00 – Diagnosis, Medication & Mental Health
00:08:00 – What Is PDA? (Demand Avoidance Explained)
00:10:00 – Reparenting, Trauma & Letting Go of Norms
00:13:00 – Breaking the Parent Blame Cycle
00:16:00 – Productivity & Harnessing Hyperfocus
00:19:00 – What Christina Actually Does for Work
00:22:00 – Neurodivergent Coaching & Workplace Inclusion
00:28:00 – Why Fake Deadlines Work
00:31:00 – Timer Tricks That Don’t Work
00:34:00 – Tools That Might Work for PDA Brains
00:37:00 – Chronic Illness, Burnout & Pacing
00:42:00 – Final Advice for Neurodivergent Parents
00:44:30 – Where to Find Christina Online

📱 Follow Christina:
Website: https://christinakeeble.com/
LinkedIn: https://www.linkedin.com/in/christina-keeble/?originalSubdomain=au
Instagram: https://www.instagram.com/christinakeebleconsulting/?hl=en
Facebook: https://www.facebook.com/christinakeebleconsulting/

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/

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

🎧 Welcome to Episode #105 of the Focus and Chill Podcast!

Jeremy and Joey are back—breaking down what it really takes to stay productive, sane, and playful as neurodivergent adults navigating life, work, and boring responsibilities like taxes and job hunting.

They dive into DUMB goals (a cheeky reframe of SMART goals), how automation can help with hard tasks, and why optimizing systems too much can actually hold you back.

👤 Your Hosts:
Jeremy – AuDHD founder of Focus Bear, software developer, and master of routines
Joey – Creative productivity coach, psychology nerd, and LLM tinkerer with big heart energy

🧠 In This Episode, We Cover:
What are DUMB Goals and why they might suit neurodivergent brains better
The “optimization trap” and how to escape it
Joey’s automated job application system using LLMs + doc generators
Jeremy’s spreadsheet-based second brain for managing email burnout
Tactics for doing hard, boring tasks like tax returns
Replacing Evernote: digital tools that actually work
Rethinking email, task systems, and communication overload
Why delight, play, and imperfection matter in long-term motivation

🕒 Episode Timeline
00:00:00 – Intro + What We’re Covering
00:02:00 – DUMB Goals vs SMART Goals
00:05:00 – The Optimization Trap (Pros & Cons)
00:08:00 – Automating Job Applications with LLMs
00:14:00 – Grant Scoring & Task Prioritization
00:16:00 – Jeremy’s Low-Dopamine Email Management System
00:21:00 – Rethinking Email, Labels, and Replies
00:24:00 – Layers of Communication (Email, Slack, Calls)
00:25:00 – How DUMB Goals Fit Creative Projects
00:27:00 – Resistance Training, Momentum & Reigniting Joy
00:28:00 – Coloring Books, Cold Outreach, and Tax Returns
00:31:00 – Second Brains, Note Apps & Evernote Replacements
00:34:00 – OneNote vs Evernote + Final Reflections

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/

More from Focus Bear:
LinkedIn: https://www.linkedin.com/company/focus-bear/
Youtube: https://www.youtube.com/@focusbearapp
Twitter: https://twitter.com/focusbear1

#ADHD #Neurodivergent #Productivity #DUMBGoals #Automation #FocusBear #MentalHealth #LLMHacks #CreativeDiscipline #SecondBrain #NoteTakingTools

🎧 Welcome to Episode #104 of the Focus and Chill Podcast!

In this powerful episode, we sit down with Mike Knapp to explore the intersection of burnout, late autism diagnosis, and what it means to thrive as a neurodivergent professional in tech.

👤 About the Guest:
Mike Knapp is a serial entrepreneur, tech innovator, and former Google product lead. From co-founding the custom shoe company Shoes of Prey to building AI tools and launching Google’s Task Mate, Mike’s career is a masterclass in innovation. After facing debilitating burnout and being diagnosed with autism at 43, Mike now speaks openly about neurodivergence, self-awareness, and building sustainable success.

💡 In This Episode, We Cover:
- What burnout really looked like (and why it was misdiagnosed for years)
- How discovering autism in adulthood reshaped Mike’s life
- Challenges of masking and working in fast-paced tech environments
- Morning & evening routines that actually work for neurodivergent brains
- Balancing fatherhood, mental health, and meaningful work
- Why compassion—for yourself and others—is essential for neurodivergent wellbeing

00:00:00 – Intro + Guest Bio
00:02:58 – Burnout Before Diagnosis
00:03:30 – Realizing He’s Autistic at 43
00:05:00 – Physical + Emotional Cost of Masking
00:08:30 – Autistic Work Styles vs. Norms
00:09:59 – Recovery & Shifting Expectations
00:11:11 – Rejoining the Workforce (Differently)
00:13:00 – New AI Job + Purpose-Driven Work
00:16:03 – Tinkering with Tools, LLMs, and Side Projects
00:18:00 – Teamwork, Improv & Learning from Burnout
00:21:30 – Rewriting Internal Narratives & Delegation
00:27:31 – Routines with a Toddler + Parenthood
00:30:00 – Cooking Hacks, ADHD Evenings & Sleep Challenges
00:33:00 – CPAP, Sleep Apnea & Neurodivergent Sleep
00:33:47 – Final Thoughts: Compassion for All Brains

Connect with Mike Knapp:
LinkedIn: https://www.linkedin.com/in/mpknapp
Website: mikeknapp.xyz/
YouTube: https://www.youtube.com/channel/UC_F-0WWGvJ188KI6CXiVKWw
Email: mike@mikeknapp.xyz

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/

More from Focus Bear:
LinkedIn: https://www.linkedin.com/company/focus-bear/
Youtube: https://www.youtube.com/@focusbearapp
Twitter: https://twitter.com/focusbear1