Episode 45: Richard Wray

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

Welcome to episode #45 We’re thrilled to be joined by Richard Wray today.

A genuine pioneer in new media, Richard has over 25 years of experience in sales, market analysis, project management, and customer relations. He helps organizations and individuals achieve success in multiple areas. His passion is exploring the intersection of innovation and intelligence, and how artificial intelligence can transform businesses and lives

Welcome to the show Richard!

Questions

1. JN: Can you tell us about your experience with neurodiversity? When did you realize that you weren’t neurotypical? What challenges did you face? What is it like now?
   1. ADHD leads to unpredictability: at times killing it - amazing creativity - at other times struggling with basic skills
   2. Career has facilitated novelty - jumped into the deep end with a lot of jobs
      1. E.g. interactive TV football project for Sky TV - but didn’t know much about football. Learned quickly!
   3. Creating artificial pressure
      1. Pomodoro technique
      2. External accountability - tell other people about the goal especially people who might give negative feedback
      3. Get dogs to motivate you to get outside
2. JC: What "work" projects are you concentrating on?
   1. Producing AI/entrepreneurship podcasts
3. JN: How about the rest of the time? What do you enjoy doing in your off time?
   1. Running (but not ultras)
   2. Dogs
   3. Movies
4. JC: What does your morning routine look like and how has it evolved over time?
   1. Prepare for interviews with US guests at 7 am
      1. Breakfast
      2. Meds
      3. Grooming
      4. Write script
   2. Days when don’t have interviews
      1. A bit different each day
      2. Morning routine: only do things that must be done in the morning (e.g. shave)
      3. Exercise
5. JN: What do you do to optimize productivity during your working hours?
   1. Using AI:
      1. Pixel Rich: AI version of Richard. E.g. episode “Chat GPT for work-life balance”
         1. Ask ChatGPT for a schedule for your week
   2. Pomodoro technique
   3. Write a to-do list for that day (only what is achievable in one day) and make it visible
   4. Markerboard next to coffee machine: wife can put chores on that list
   5. Time blocking
6. COMMERCIAL BREAK
7. JC: What is one habit you'd like to remove from your life (either a bad habit or one that takes up too much time)?
   1. Alcohol (work-related socialising + pain from injuries)
8. JN: How do you switch off at night?
   1. Be with people - have fun
   2. White noise/pink noise drown out external noises
9. JC: What resources (books, philosophies, apps, sensory toys) do you find most helpful for productivity and habit formation?
   1. Sleep headbands with speakers for white noise
   2. Sensory toys (but don’t annoy other people)
   3. Coaching
   4. Join local support groups
10. JN: Where can people connect with you or find your work?
    1. https://aiadvantage.show/
    2. https://evolvepreneur.app/
11. JC: Do you have any final words or asks for our audience?
    1. Be prepared for mourning “What if I’d been diagnosed earlier?”

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