In the time it takes to read this sentence, your mind may already be drifting - pulled by emails, notifications, thoughts of your next task or your child’s later pick up from school today.

Yes, the odds are stacked up against you..

Our attention spans are shrinking rapidly: the average has plummeted from 12 seconds in 2000 to just 8.25 seconds in 2023 - shorter than that of a goldfish. This decline is compounded by our smartphone habits, with people checking their devices an average of 58 times a day, most interactions lasting under 2 minutes.

The workplace isn’t any better, where employees face an average of 56 daily interruptions, 80% of which disrupt vital deep work.

The result?

A constant battle to stay focused in an increasingly distracted world.

The Crisis of Focus

In today’s fast-paced world, attention is currency and focus is a prized (and trainable) skill. If you find yourself constantly switching between tasks, struggling to follow through, and feeling overwhelmed, you’re not alone.

Looking back since my ADHD diagnosis mid-last year, the power of hindsight has been profound.

Often misunderstood as a ‘disorder’, ADHD is increasingly seen as a survival response to chronic stress, making the challenges even more complex. I’ve since developed a deep curiosity to piece together my experiences with the science of focus, uncovering ways to navigate this chaotic world with greater calm and clarity.

The Problem: A World That Hijacks Your Brain

Growing up in Singapore under a rigid education system shaped by tiger parenting and discipline enforced through caning and force, I witnessed firsthand how stress and fear-based environments activate the nervous system’s fight-or-flight mode.

Dr. Gabor Maté suggests that ADHD can be understood as a survival mechanism, where the brain adapts to cope with chronic stress or trauma by becoming hyper-vigilant and easily distracted to protect itself from emotional pain. He identifies this response as a survival mechanism, one that can contribute to ADHD symptoms.

These early experiences of over activation are mirrored today in the “attention economy,” where every notification and click is designed to fragment your focus. But focus isn’t just about resisting distraction - it’s about reprogramming your physiology.

And that’s where CO₂ tolerance and nervous system training come in.

My Experiment: Using Breath and Biofeedback to Master Focus

Over the years, I’ve made it a priority to create a lifestyle and daily rituals to support nervous system health. By adopting a plant-based diet and engaging in daily physical training to bleed off accumulated stress, I’ve built a foundation that helps regulate my body and mind.

These habits have been essential in managing nervous system stress and maintaining focus in a hyper-distracted world.

Building on this foundation, I’ve been developing performance breathing protocols, using myself as the test subject, and integrating technology like the Hiberg(1) system at REKOOP.

Why CO₂ tolerance?

Just like you can over-eat, many over-breathe, exhaling too much CO₂, which disrupts oxygen delivery to the brain. Low CO₂ tolerance keeps the nervous system in fight-or-flight mode, impairing cognitive functions like focus, memory, and decision-making. By training the body to tolerate higher CO₂ levels, you can:

Enhance brain function through increased cerebral blood flow.
Improve stress resilience, staying calm under pressure.
Sustain focus even in high-stress environments.

The Science: Hypoxic Training and Cognitive Function

Emerging studies suggest that hypoxic training could benefit cognitive health. For example, research in Pflügers Archiv - European Journal of Physiology shows that intermittent hypoxia training may help guard against cognitive decline caused by acute hypoxia exposure. The ALTIBRAIN study further suggests that combining cognitive training with hypoxic conditions can improve mental performance and brain adaptability in both healthy individuals and those recovering from mood disorders. Additionally, studies on hypoxia and brain aging reveal a complex link: while long-term hypoxia is tied to brain degeneration, short bursts of hypoxia seem to have protective effects.

Together, these studies underscore the intriguing dual role of hypoxia in influencing cognitive and neurological health.

By weaving these principles into my work - using the Hiberg system for real-time biofeedback alongside performance breathing techniques - I’ve observed firsthand how these scientific findings translate into tangible improvements in focus, clarity, and mental stamina.

The Results: Building an even more Bulletproof Mind

After completing a 20-session protocol, my focus and cognitive function have improved dramatically:

Clarity Under Pressure: I can sustain attention and maintain composure even in chaotic environments. For example, I recently wrote a detailed article while seated in a noisy Starbucks café, completely unaffected by the surrounding commotion.
Faster Decision-Making: With my nervous system now balanced, my cognitive speed and accuracy have significantly improved. For instance, during a recent workshop, I quickly adapted the content to address an unexpected question from the audience, delivering a well-structured response on the spot without hesitation.
Increased Productivity: I now complete tasks with greater efficiency, moving through my to-do list without succumbing to the mental fatigue that previously accompanied constant task-switching.

Why This Matters

In an era where the average human attention span is shrinking, focus isn’t just a skill - it’s a competitive edge. Whether you’re navigating the demands of work, ADHD, or simply the digital chaos of modern life, training your physiology is the key to unlocking your full cognitive potential.

Takeaways

Set Rituals for a Calmer Mind - Building a focused and resilient mind starts with creating daily rituals. Simple habits like physical training, adopting a nutritious diet, and setting aside time for deep work can help regulate your nervous system and prepare your mind to tackle distractions. Rituals anchor you in the present and create a foundation for sustained focus.
Focus is a skill you can build - By combining science-backed breathing techniques, combining it with tools like the Hiberg, you can sharpen your mind and reclaim control of your nervous system.

Your journey toward sharper focus and greater productivity starts with a single step. Whether you’re navigating ADHD, battling digital distractions, or simply seeking more clarity, personalized guidance can make all the difference. Book a free discovery call here.

Glossary

Hiberg - The Hiberg system and high-altitude training simulate reduced oxygen environments to enhance cognitive and physical performance by stimulating red blood cell production, improving oxygen utilization, and promoting adaptive resilience to stress.
SDNN (Standard Deviation of Normal-to-Normal Intervals) measures how much your heart rate naturally varies over time and reflects your body’s overall adaptability to stress. A higher SDNN is linked to better heart health and can also improve cognitive function by supporting a calm, focused mind and enhancing your ability to handle mental challenges.
RMSSD (Root Mean Square of Successive Differences) measures the small, moment-to-moment changes in your heart rate and reflects how well your parasympathetic nervous system (your “rest and digest” system) is functioning. A higher RMSSD indicates better recovery, stress resilience, and can improve cognitive function by promoting mental clarity, focus, and emotional regulation.

Lost in the Noise: Reclaiming Focus in a Distracted World