520 | Can Micro Habits and Micro Workouts Help - with Jeremy Nagel

ADHD reWired

Eric Tivers, LCSW, ADHD-CCSP

Education, Productivity, Self, Calendar, Function, Podcast, Brain, Adhdcoach, Hyperactivity, Accountability, Deficit, Goals, Disorder, Chadd, Health & Fitness, Therapy, Cognitive, Tech, Rewired, Expert, Medication, Coaching, Success, Adult, Clinical, Psychology, Consulting, Health, Mental, Mind, Specialties, Tivers, Gtd, Time, Executive, Gadgets, Mentalhealth, Adhd, Apps, Add, Treatment, Behavior, Executivefunction, Adda, Attention, Focus, Help, Learn, Strategies, Counseling, Cbt, Mental Health, Grow, Improve, Tips, Addcoach

4.7 • 919 Ratings

🗓️ 30 January 2024

⏱️ 49 minutes

🔗️ Recording | iTunes | RSS

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Summary

This week, Jeremy Nagel joins Eric on the show! Jeremy is a neuro-spicy software developer turned startup founder who is slightly obsessed with habits! He likes to start each day with a 2-hour morning routine and sometimes surprises colleagues by busting out a set of pushups during meetings to keep the energy high! When he’s not working on startups, he enjoys cross-country skiing, trail-running, and cycling with his wife. Jeremy also hosts the podcast, “Focus and Chill”, a show about productivity for neurodivergent people! Find more from Jeremy: Check out his website and app at FocusBear.io Find the podcast at podcast.focusbear.io – “Focus and Chill” Get in touch with Jeremy on LinkedIn In this episode, you’ll hear tips and discussions about: Micro-workouts to boost focus, mechanical multi-tasking through energy slumps & maintaining energy “Busy hands, quiet mind.” / Hyperfocus vs. the counterintuitive ideas of taking a break The benefits of actually stepping away and taking breaks Ways that your room or environments affect bigger- or smaller-picture thinking How do you stop when the focus feels good? / “Feeling are convincing liars.” Accountability, and body-doubling Consistency, resiliency, the law of averages, & the importance of learning your own patterns Addressing and dealing with stress, stressors, and burnout through physical activity Micro-workouts as a tool to manage emotional storms and dysregulation Exercise “snacks” and bite-sized workouts: Defining allotted times and types of workouts/movement Self-talk strategies when “I don’t want to!” How do we modify or set up our environments to be more conducive for what we want and/or need to do? Consistency, variations, flexibility in routines, and small actions adding up over time “The more we are able to get ourselves into various routines, the less we are having to tax our executive functions to do the work we’re trying to do within those routines.” “Stopping requires executive function.” Helpful in-the-moment vs. helpful in the long-term, not struggling alone, and self-compassion When we’re doing everything right but our brain has other plans Externalizing executive functioning for days when the EF-tank is low Having limits in place and the power of the Pause Mindfulness, meditation, and dishes as a mindfulness practice Resources & Honorable Mentions Adult Study Hall by ADHD reWired at adultstudyhall.com Book: Burnout - The Secret to Unlocking the Stress Cycle - by Emily Nagoski, PhD and Amelia Nagoski, DMA 🌟 Interested in group coaching and want to take your ADHD management to the next level? Go to coachingrewired.com to get all the up-to-date information on how to join our award-winning online coaching and accountability groups! 🌟 Interested in 1-on-1 coaching? Learn more and get in touch with Dana Crews at www.adhdrewired.com/coach-dana-crews 🌟 Check out the newest podcast on the ADHD reWired Podcast Network :: The ADHD Creatives Podcast with Kristin Marts, LCSW @ theadhdcreativespodcast.com 🎙️ 🎧

Transcript

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0:00.0	Sometimes I guess I used exercise as a way of processing negative emotions that if I was feeling really ashamed of myself, I'd go out for a hard run and that actually seemed to help it. It felt like it was a form of catharsus through exercise.
0:21.0	Welcome back to another episode of ADHD, rewired.
0:25.0	Today's guest is Jeremy Nagel.
0:29.0	Jeremy is a narrow spicy software developer turned startup founder who is slightly obsessed with habits.
0:36.9	He likes to start each day with a two hour morning routine and sometimes surprises colleagues by busting out a set of push-ups during
0:45.9	meetings to keep the energy high. When he's not working on startups he enjoys
0:52.1	cross-country skiing, trail raining, and cycling with his life.
0:58.0	Jeremy, welcome to the podcast. It's a pleasure. And I was, I know it hasn't come out yet, at least on the day or recording this, but I was just on your show.
1:08.0	Yeah, that was fun.
1:10.0	So what, tell people really quick what your show is called.
1:12.0	It's called Focus and Chill. It's a podcast. What your
1:13.6	people really quick about your show is called Focus and Chill. It's a podcast about productivity for
1:16.3	neurodibergent people.
1:17.4	Awesome. Yeah, it was a fun conversation.
1:20.1	So you wanted to talk today about micro workouts to boost focus and can busting out into jumping jacks or pushups in the middle of a meeting.
1:32.4	Can that actually work for your focus?
1:34.0	Oh, it sets some context here that I normally have my video off
1:38.0	when I'm doing the push-ups.
1:39.0	It does help.
1:41.0	I sometimes am in four-hour meetings and my focus cannot keep up for that long,
1:47.1	especially if I'm not presenting for the whole time. So I do find that it helps a lot lot it's almost a form of what I call mechanical
1:54.5	multitasking where I'm doing things that don't really require my brain
	...

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