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

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

By: Jeremy Nagel and Joey K
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About this listen

 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.ioFocus Bear Pty Ltd Hygiene & Healthy Living Personal Development Personal Success Psychology Psychology & Mental Health
Episodes
  • AI, Biohacking, and Neurodivergence: Strategies that Actually Help – Ep 117 with Yush Sztalkoper

    AI, Biohacking, and Neurodivergence: Strategies that Actually Help – Ep 117 with Yush Sztalkoper
    Dec 8 2025

    Understanding your neurodivergent brain isn’t about following one-size-fits-all solutions. In this episode, Yush Sztalkoper shares how experimentation, personalization, and a holistic approach helped her support herself and her neurodivergent children. From biohacking and genetics to AI tools that actually make daily life easier, this conversation explores what happens when you focus less on forcing outcomes and more on building systems that work for YOUR wiring.


    Yush is a neurodivergent entrepreneur, coach, and parent of a twice-exceptional child. She integrates positive intelligence, parenting experience, and individualized strategies to help neurodivergent people build sustainable emotional capacity, productivity, and regulation.


    Subscribe for more neurodivergent lived experiences, honest conversations, and strategies that actually help.


    Episode Highlights


    00:02:59 — Understanding biohacking for neurodivergent needs
     Yush explains that biohacking isn’t about supplements, but about understanding how your brain and body respond to lifestyle, environment, and support systems. She describes it as trial-and-error rooted in data rather than “one magic solution”.


    00:04:00 — One-size-fits-all approaches don’t work
     Many neurodivergent people try generic strategies and feel like they “failed” when nothing changes. Yush reframes this as insufficient solutions, not personal failure, and emphasizes individualized experimentation.

    00:09:30 — Dopamine and impulsivity explained
     Instead of treating impulsivity as a behavior issue, Yush and her naturopath looked at neurotransmitter pathways. Understanding dopamine differences helped them address impulsivity at the root, not just on the surface.

    00:10:30 — Small discoveries can drive big change
     A vitamin deficiency played a surprising role in her son’s impulsivity. By combining nutrition, lifestyle, and behavior support, they saw measurable changes in daily life.


    00:12:23 — Epigenetics as empowerment
     Yush shares how genetics and lifestyle interact, and how understanding these systems helps people make empowered choices without feeling destined to struggle. She reframes genetics as information, not limitation.


    00:19:21 — Using AI to maximize neurodivergent strengths
     AI becomes a cognitive amplifier, helping her process information faster, spot patterns, and make decisions with less overwhelm. She uses multiple tools depending on the task.

    00:22:30 — Parenting support through AI and gamification
     Yush uses AI creatively in parenting, turning overwhelming routines like cleaning into engaging, playful tasks. This shifts regulation and reduces stress at home.


    00:28:00 — Spotting blind spots with AI
     AI isn’t just practical; it helps her identify missing perspectives and stay curious about what she might be overlooking. This helps her adapt more quickly to challenges.


    00:33:52 — Harmful productivity advice
     Pushing through, forcing productivity, or “just powering through” can damage capacity and emotional regulation. Yush argues that protecting the nervous system matters more than finishing a task.

    00:41:55 — Executive function sprints in real life
     Her mornings are intense sensory and logistical routines requiring planning, flexibility, and capacity. She shows how executive functioning plays a central role in daily parenting.


    Connect with Yush:

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

    Website: https://www.neurosparkplus.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
    Show More Show Less
    48 mins
  • ADHD Misdiagnosis in High Achievers: Gabrielle Marini’s Story – Focus & Chill Ep 116

    ADHD Misdiagnosis in High Achievers: Gabrielle Marini’s Story – Focus & Chill Ep 116
    Dec 8 2025

    ADHD and high achievement don’t cancel each other out. Gabrielle Marini shares how his neurodevelopmental evaluation suggested he was “too smart” for ADHD, which led him to reflect on what ADHD really looks like in adults who appear successful from the outside. He opens up about the pressure to perform, the confusion around symptoms, and how finally understanding his brain allowed him to replace doubt with clarity and self-acceptance.

    Gabriele Marini is a PhD researcher and lecturer living in Australia. He studies computational linguistics and brings a unique perspective on ADHD through his academic journey, lived experience, and immigrant background.

    Subscribe for more neurodivergent experiences, lived stories, and honest conversations.

    🔍 Episode Highlights

    00:02:40 — “Why can’t I just sit down and do it?”
    Gabrielle describes sitting at his desk for hours, rereading the same paragraph and blaming himself for not being able to focus. He explains how trying harder didn’t help and how he punished himself by staying there all day instead of living his life.

    00:04:30 — “If I’m lazy… how did I move to another country?”
    He shares how someone close to him challenged the idea that he was “lazy,” pointing out that moving internationally to pursue a PhD isn’t something a lazy person does. It helped him understand that his struggles weren’t moral failings, but neurodivergent challenges.

    00:06:30 — “Your IQ is too high for ADHD.”
    During a neurodevelopmental evaluation, he was dismissed because his IQ was above average, even though he was anxious, exhausted and struggling daily. This shaped his view of how professionals often misunderstand ADHD in high-achieving adults.

    00:07:00 — Sleepless nights, anxiety and invisible suffering
    Gabrielle explains that his academic success didn’t mean things were easy. It came at the cost of sleeplessness, stress and physical and emotional exhaustion, which people around him rarely saw.

    00:17:30 — ADHD as a different way of being
    He reframed ADHD not as something broken, but as a different way of experiencing the world. Instead of forcing himself to be methodical, he started leaning into his strengths and natural abilities.

    00:19:30 — Twin comparisons and identity pain
    Growing up with a twin led to constant comparison, judgement and feeling “less than.” Those early comparisons deeply influenced his internal identity and self-esteem.

    00:32:00 — Listening to his body and avoiding burnout
    Gabrielle reflects on learning to slow down, notice what his body is telling him and allow himself rest. He explains how pushing through exhaustion led to burnout and why pacing himself is now essential.

    00:36:30 — Revenge bedtime procrastination and protecting rest
    He talks about staying awake late at night as a way to reclaim time and autonomy, even when it harms sleep. He is learning to protect rest, recognizing how much his nervous system actually needs it.


    Connect with Gabriele :

    Website: https://findanexpert.unimelb.edu.au/profile/831603-gabriele-marini

    Instagram: https://www.instagram.com/gabryxx7/?hl=en


    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
    Show More Show Less
    47 mins
  • Letting Go of Shame: Kyriakos Gold on Self-Acceptance & Identity – Ep 115

    Letting Go of Shame: Kyriakos Gold on Self-Acceptance & Identity – Ep 115
    Nov 28 2025
    What if healing didn’t come from discipline, masking or “doing better,” but from kindness? In this episode, Kyriakos Gold shares his story of unmasking after an autistic diagnosis and the life-changing shift from self-criticism to self-kindness. Instead of trying to live according to what research, experts or society prescribe, Kyriakos talks honestly about rebuilding life around what actually works for your brain.About the GuestKyriakos 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 (with accurate timestamps)00:01:40 – Late diagnosis & a new autistic lens Kyriakos talks about getting an autism diagnosis in midlife and feeling like he’s “five years old in autistic years.” He explains how autism became the main lens he sees the world through, more stable than culture, nationality or environment.00:08:31 – The unmasking process: freeing and traumatic When he began unmasking, it wasn’t a gentle shift but a feeling of falling off a cliff emotionally. He describes mentally revisiting old memories, reinterpreting past interactions, and how liberating honesty came with fights, broken relationships and a complete rebuild of his ecosystem.00:12:30 – From guilt and shame to being unapologetically autistic Kyriakos shares how years of not knowing he was autistic led to constant self-criticism: every barrier felt like a personal failure. Moving toward being “unapologetically autistic” meant dropping shame and guilt without using autism as an excuse, and learning where he’d genuinely been unkind so he could repair it.00:15:00 – Dyspraxia, “laziness” and redefining effort He describes growing up in Greece, being expected to work on farms and constantly being called lazy when his body simply wouldn’t cooperate. Later he realized this was likely dyspraxia: his brain was willing, but his body sometimes felt like it was stuck in a high gear, making basic movement feel impossibly heavy.00:20:00 – “Mickey Mouse way”: what works for your brain, not experts Instead of obsessing over doing things the “proper” way, he builds what he calls the “Mickey Mouse way”: systems that actually work for him, even if they aren’t textbook-perfect. He’ll learn the official method later, then blend it with his own adaptations, always prioritising what his brain and body can realistically handle.00:23:30 – Designing a sensory-safe, dopamine-friendly environment From AI-generated art on the walls to smells, light, fresh air and a clean bedroom, Kyriakos shows how his home is intentionally built to support his autistic and dyspraxic needs. When his room is ordered and the sensory input feels right, getting moving and functioning becomes significantly easier.00:33:23 – Sleep, coffee and realising he’s rarely truly rested Kyriakos explains that while he can fall asleep fast, his brain often works all night, replaying work scenarios or arguments. Coffee helps him function, but too much stimulation worsens sleep, so he uses music, temperature and routine to try to coax his nervous system into deeper rest.00:36:30 – Kindness as regulation: not everything has to happen today He talks about the “kindness” he mentioned earlier as the courage to slow down: taking breaks, extending his morning routine, and accepting that not every task must be done immediately. When he gives himself that space, his day moves slower, his sleep improves, and he’s less like a “cranky baby” running on empty.00:41:30 – How to connect: LinkedIn, Just Gold & Autistic Pride Day To close, Kyriakos shares how people can reach out personally, work with Just Gold, or join / support the Autistic Pride Day campaign, including free resources and opportunities for organisations to get involved.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.ioConnect with Joey:LinkedIn: https://www.linkedin.com/in/joeycorea/Newsletter: https://thepluckyjester.com/newsletter/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
    Show More Show Less
    43 mins
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