Episode 90: Michael O’Sullivan

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

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Welcome to episode #90! We’re thrilled to be joined by Michael O’Sullivan today.

Michael O’Sullivan is a mind and body performance coach specializing in executive health, leadership, and peak performance. With over 25 years of experience in health and well-being, he helps CEOs, entrepreneurs, and professionals optimize their energy, focus, and productivity.

As the founder of Body Beyond Limits and Elite Power Moves, Michael works with functional genomic testing, blood work, and high-performance strategies to create personalized health and leadership plans. Diagnosed with ADHD later in life, he has turned it into a superpower, designing science-backed methods to manage stress, master time, and maintain momentum.

In this episode, we discuss ADHD, leadership, energy management, and how to structure your life for long-term success.

Welcome to the show, Michael!

Questions

JN: When did you first realize you were neurodivergent?

Always struggled with focus, impulsivity, and delegation
Friends with ADHD pointed out he had all the traits
Got diagnosed at age 40 and turned ADHD into a strength

JN: How did ADHD affect your leadership style?

Used to be a transactional leader, constantly checking on tasks
Transitioned to transformational leadership using the 10-80-10 approach
Learned to delegate, trust his team, and focus on high-impact work

JN: What changes did you make in managing your business and team?

Uses Loom videos, SOPs, and AI to streamline work
Gives his team more ownership and accountability
Focuses on high-leverage tasks rather than micromanaging

JC: What are some of your best productivity strategies for ADHD?

Time-blocking energy levels – Grouping similar tasks together
Recording Loom videos & delegating – Saves time on repetitive tasks
Using binaural beats & movement breaks – Boosts focus & creativity

JC: What are some productivity strategies that DON’T work for you?

Pomodoro technique – Finds longer deep-work sessions more effective
Strict to-do lists – Prefers prioritizing tasks based on impact & energy
Forcing structure – Works better with flexible routines & flow states

JN: What does your morning routine look like?

Wakes up at 3 AM – Starts the day with lemon water & breathwork
Gratitude journaling & movement – Sets the tone for peak performance
Deep work first – Tackles the most important tasks before distractions

JN: How do you wind down at night?

Stops eating 2 hours before bed – Optimizes digestion & sleep quality
Blue light blockers & meditation – Reduces mental overstimulation
Asks subconscious questions before sleep – Enhances problem-solving overnight

JN: How does diet impact ADHD & performance?

Avoids high-starch meals that spike insulin – Keeps blood sugar stable
Focuses on high-protein, nutrient-dense meals for sustained energy
Uses scheduled meal reminders to avoid forgetting to eat

JN: How do movement and recovery affect productivity?

6 minutes of movement every hour boosts productivity by 60%
Uses cryotherapy, hot yoga & gym sessions to regulate stress
Schedules recovery days after high-energy work periods

JN: Where can people connect with you?

LinkedIn: https://www.linkedin.com/in/elitepowermoves/
Instagram: https://www.instagram.com/michaelosullivanexecutivecoach/
Website: https://www.michaelosullivanfitness.com/official-page

JC: Final words for the audience?

"Success isn’t about working harder—it’s about managing energy smarter."
"Optimize your calendar, focus on high-impact work, and make recovery a priority."