10 Proven Biohacks to Focus Better This Quarter — Mind, Body & Spirit
A holistic game plan for sharper thinking, more energy, and a life you actually enjoy.
Focus is a currency — and right now, most of us are broke.
Between constant notifications, endless meetings, and the subtle pull of “just one more scroll,” it’s harder than ever to give your best attention to what matters most.
I’ve felt it too.
As a 24-year-old juggling a corporate finance job, running a biohacking blog, making music, and still trying to have a life, I’ve had to figure out how to stay locked in without burning out.
This isn’t about grinding harder or living like a monk. It’s about using mind–body–spirit tools to train your focus like a muscle — so you can show up sharper at work and still have energy left for the fun stuff.
Here are the 10 things I’m doing right now to make sure I hit next quarter already in momentum mode.
1. Clear Your Workspace, Clear Your Mind
A cluttered desk is a cluttered mind — and science backs it up.
Research shows that visual clutter competes for your attention, forcing your brain to filter more and focus less.
I don’t have a Pinterest-perfect setup.
My “view” is two construction sites and my desk is… a mudslide. But it’s still where I’ve done some of my best work, because I’ve biohacked it into a productivity weapon:
Binaural beats to set a steady mental rhythm
NanoVi for oxygenation + a red-light panel for mitochondrial support while I work
Blue light–blocking glasses to keep dopamine and circadian rhythm steady
Noise-blocking headphones with a focus-friendly playlist
Grounding mat (Earthing Universal Mat) under my desk to connect to the earth’s electrical field and reduce inflammation
Scent anchoring — rosemary essential oil only during deep work so my brain associates that scent with focus
Standing desk with an anti-fatigue mat to keep blood moving
Low-EMF lighting with a flicker-free desk lamp
Humidifier (Dyson AM10) with electrolyzed water to fight brain-dehydrating dry air
Posture cueing (Upright GO) to keep my spine tall and oxygen intake strong
Optional upgrade: Jaspr air filter to boost cognitive function while you work
The golden rule: put your desk somewhere away from interruptions. Make it safe, inspiring, and just cozy enough — but not so cozy that you end up asleep in your chair.
2. Build a Dopamine-Friendly Morning
If you want focus later, you have to win the morning first.
For me, the perfect start hits mind, body, and spirit — and yes, meeting my girlfriend is still the best thing I’ve ever done (love you, Jenny).
Here’s my daily ritual:
Wake at 5 a.m. → make bed + quick cleanup to build momentum
Functional yoga flow + foam rolling → opens the body, boosts oxygen and blood flow, supports lymphatic drainage, and moves microtears around for better recovery
Breathwork + meditation → clears the mind, lowers cortisol, and boosts intuition
Grounding & cold plunge (Lake Michigan, 55°F) → instant dopamine boost and mental clarity
Holistic skincare (Alitura Gold Serum with astaxanthin + copper tripeptide) → biohacker glow
Liposomal supplements + nootropics → locks in energy for the day
Even 10 minutes of light morning movement can boost dopamine and sharpen focus for hours.
Your version could be:
A sunrise walk or light jog
Pushups or kettlebell swings
Gratitude journaling
Sun gazing
Dancing to music you love
When your neurotransmitters are balanced and your hormones are firing, the day feels easier to crush.
3. Try the 60/10 Deep Work Method
One of the biggest killers of focus isn’t your phone, your inbox, or TikTok.
It’s task switching.
Every time you break concentration — even for something as small as opening a Teams message — you pull your brain out of deep work.
Research from the University of California, Irvine found it takes an average of 23 minutes and 15 seconds to fully regain focus after a distraction.
If you’re checking messages every time a notification pops up, you’re literally training your brain to live in shallow, scattered attention.
The fix:
Work in 60-minute deep focus blocks followed by 10-minute breaks.
During that hour, nothing else exists — no inbox, no Slack, no Teams.
Then, in your 10 minutes, you can check messages, grab water, or stretch.
It’s like interval training for your brain: deep effort, quick recovery, repeat.
4. Upgrade Your Lunch Break Recovery
I’ve always dreamed of designing the ultimate biohacked lunch break.
After a dopamine-friendly morning, an hour of deep work, and time in my distraction-proof office, I like to spend my midday not just “resting” — but actively recharging my brain and body.
Here’s my go-to:
Cold plunge before lunch → resets the nervous system, clean dopamine boost, lowers cortisol
Parasympathetic breathwork → shifts from “go mode” into calm, focused state
Yoga or mobility work → if my body feels tight from sitting
Digestive enzymes (MassZymes) → better nutrient absorption, prevents afternoon slump
Brain-friendly lunch with MCT oil , polyphenol-rich plants, clean regenerative protein, and magnesium to support neurotransmitter balance
When I do this, I return to work stronger, clearer, and more creative.
And it’s not just feel-good fluff — studies show strategic breaks improve memory consolidation, decision-making, and problem-solving.
Other recovery biohacks you can mix in:
10-minute Yoga Nidra session (guided non-sleep deep rest)
Art therapy or coloring
Quick workout in sunlight for vitamin D and endorphins
Sunbathing to reset circadian rhythm
Infrared sauna for circulation
Earthing barefoot in grass to reduce inflammation and stress
Even if you only have 10 minutes, treat your brain like a pro athlete treats their muscles: recover often so you can perform harder.
5. Eat to Fuel Focus & Longevity
You’ve heard “you are what you eat.”
I’ll take it further: you are what you eat, ate.
If your lunch is CAFO-raised beef, pesticide-laden rice, and farty beans topped with seed oils, don’t expect to stroll into your 2 p.m. meeting ready to change the world.
The best way I’ve found to keep energy high and cravings low is cyclical keto during the day — prioritizing healthy fats, clean protein, and colorful plants in the morning and lunch, then enjoying most of my carbs at night.
I love carbs, but if you eat a big bowl of pasta right before a high-stakes call, you’re inviting a massive blood sugar spike (and the 2 p.m. crash that follows).
Why it matters:
Stable blood sugar = stable brain. Research shows glucose swings can impair memory, slow reaction time, and increase mental fatigue.
How to keep the brain on point:
Eat protein first to blunt glucose spikes
Add MCT oil for a quick ketone boost
Mix in adaptogens like rhodiola or ashwagandha for steady energy
Choose clean protein — grass-fed beef, pasture-raised eggs, wild-caught fish
Biohacker Lunch Ideas for All-Day Focus
High-Fat, Brain-Boosting Bowls
Wild-caught salmon poke bowl with cauliflower rice, avocado, kimchi, sesame seeds, and olive oil drizzle
Grass-fed steak salad with arugula, roasted beets, walnuts, goat cheese, balsamic-olive oil dressing
Mediterranean lamb bowl with tzatziki, cucumber, tomato, olives, and shredded kale
Wraps & Roll-Ups
Nori seaweed wraps with smoked salmon, avocado, sprouts, and cucumber
Hearty, Low-Inflammation Soups
Bone broth with shredded chicken, zucchini noodles, spinach, turmeric
Thai coconut curry soup with shrimp, bok choy, mushrooms, cilantro
Miso soup with soft-boiled eggs, wakame seaweed, scallions
Portable Protein Power
Sardine & avocado mash on cucumber slices with lemon + sea salt
Turkey & guacamole lettuce boats with jalapeños and cilantro
Smart Carb Refuels (If Needed)
Roasted Japanese sweet potato with tahini drizzle and hemp seeds
Chia pudding with coconut milk, cacao, blueberries
6. Use Nootropics Without the Crash
What if I told you there’s a way to upgrade your brain for maximum focus, creativity, and longevity — without frying your circuits?
It’s real, it’s legal, and it’s called nootropics.
These are natural or synthetic compounds that boost brain performance long-term — increasing neuroplasticity, stimulating BDNF (brain-derived neurotrophic factor), and promoting neurogenesis.
Translation: you’re not just getting a short-term boost; you’re training your brain to connect, break old patterns, and perform at its best.
I take some form of nootropic every day — not as a crutch, but as a tool to be the best version of myself.
The bonus? When you choose the right ones, they’re sustainable and don’t leave you wrecked afterward.
My Favorite Ready-Made Formulas
Qualia Mind — 28 ingredients including citicoline, phosphatidylserine, and Bacopa monnieri for memory, focus, mental clarity
Nootopia — customizable stacks based on your goals and neurochemistry
DIY Stacks for Specific Goals
Morning Focus
Caffeine + L-theanine → alertness without jitters
Nicotine gum/pouch (1–2 mg) → boosts acetylcholine for sharper thinking (occasional use only)
Lion’s mane mushroom → supports nerve growth factor for brain repair
Deep Creative Work
Rhodiola rosea → mental stamina
Citicoline → boosts brain cell membrane function
Low-dose phenylpiracetam → increases resilience to mental fatigue
Evening Recovery
GABA → relaxation and better sleep onset
Magnesium L-threonate → supports synapse formation + deep sleep
L-theanine → calms without sedation
My Current Daily Stack
Morning: Organic espresso + Qualia Mind Non-Caffeinated
Afternoon: Nicotine gum (1–2 mg) + CBD for calm focus
Creative wind-down: Microdose cannabis + peppermint oil + Boswellia extract
The science:
Citicoline + lion’s mane can increase BDNF and support neuroplasticity
L-theanine balances glutamate activity for calm focus
Low, occasional nicotine improves working memory and reaction time
Nootropics won’t turn you into a genius overnight — but over time, they can help you work smarter, stay sharper, and keep your brain young for decades.
7. Make Sleep Your Secret Weapon
Will there ever be a Biohack with Jack list without sleep? Big doubt.
The biggest focus hack starts the night before — and it does way more than sharpen your mind.
Quality sleep:
Boosts growth hormone
Protects telomeres (markers of cellular aging)
Calms the amygdala so you’re less reactive
Supports memory consolidation
Sleep deprivation, on the other hand, wrecks dopamine receptors, slows reaction time, and turns your prefrontal cortex into mush.
So no — you can’t grind until midnight and expect to be a superhero the next day.
We can still be real about work and life — this isn’t about being extreme — but if you want focus that lasts, start here:
Biohack with Jack Sleep Commandments
Set a wind-down ritual — Same time every night. I do stretching, breathwork, and zero screens.
Block blue light after sunset (Bon Charge red bulbs or blue-blocking glasses).
Keep it cold, dark, quiet — 65–67°F, blackout curtains, white noise machine or Jaspr air filter.
Magnesium + Sleep Breakthrough before bed (BiOptimizers Magnesium Breakthrough) to relax muscles and calm the nervous system.
Organic CBD before bed for deeper sleep.
Mouth tape (yes, really) for nasal breathing all night → better oxygenation.
Organic cotton bedding to avoid toxic off-gassing and skin irritation.
Why it matters: Consistent, high-quality sleep restores neurotransmitters, improves executive function, and increases brain plasticity — so learning and focus come easier the next day.
8. Sprinkle in Movement Snacks
A workout is great for endorphins and confidence.
But here’s the truth: if you sit for 8 hours straight, you’re still doing damage — even if you hit the gym later.
Your brain and body aren’t designed for long-term stagnation.
Sitting:
Tanks blood flow
Slows fat metabolism
Reduces BDNF (Brain-Derived Neurotrophic Factor), aka Miracle-Gro for your neurons
Research shows breaking up sitting time with short bouts of activity improves insulin sensitivity, boosts BDNF, and increases oxygen delivery to the brain — all critical for focus and energy.
The fix: Movement snacks — short bursts of activity every hour or two to keep energy high, burn fat, and keep your brain running on oxygen and ketones.
Jack’s Go-To Movement Snacks
Kettlebell swings — 10–20 reps every hour
Bodyweight squats — 25 reps to get the legs pumping
Downward Dog → Upward Dog flow — 5–10 slow reps to open spine + shoulders
Jump rope — 1–2 minutes for cardio + coordination
Wall sits — 30–60 seconds to fire up legs and core
Walking calls — Take calls pacing or outside
You don’t need a gym, a change of clothes, or even much space.
Just a timer, a little consistency, and the mindset that your body isn’t meant to be parked all day.
Result: You’ll feel sharper at 4 p.m. than most people do after their morning coffee.
9. Use Breathwork to Shift States
Whenever I have a big meeting or need to get energized before a tennis match, I’ll run through a few rounds of energizing breathwork.
It’s one of the most powerful tools for shifting your state on command.
Most people think breathwork is just for calming down — activating the parasympathetic nervous system (“chill mode”).
But it can also flip the switch in the other direction, activating the sympathetic nervous system in a healthy way for energy, focus, and creative drive.
Why it works: Controlled breathing directly influences the vagus nerve, which regulates heart rate, stress response, and emotional regulation.
Studies show certain patterns can shift brain activity in minutes — from alpha (calm) to beta (alert) states.
Jack’s Go-To Breathwork for Focus
1. Physiological Sigh (1–2 min)
Two sharp inhales through the nose (second one smaller, like a “top-off”)
One long, slow exhale through the mouth
Repeat for 1–2 minutes to dump CO₂ and instantly reduce stress before a big meeting
2. 1:2 Ratio Breathing (3–5 min)
Inhale through the nose for 4 seconds
Exhale through the nose for 8 seconds
Activates parasympathetic mode for calm, clear focus during deep work
3. Box Breathing (4–4–4–4)
Inhale 4 seconds → hold 4 → exhale 4 → hold 4
Balances energy and calm; Navy SEAL–approved for staying sharp under pressure
4. Wim Hof Power Breathing (wake-up mode)
30–40 deep breaths, exhale and hold as long as comfortable
Inhale deeply and hold for 15 seconds
Perfect for mornings, pre-workout, or breaking an afternoon slump
When you master breathwork, you have the ability to dial in your mental state anytime — using nothing but your own biology.
10. Practice Digital Minimalism
The greatest thing I ever did for my focus was to eliminate distractions and double down on what actually matters.
Too much tech and social media = overstimulation, constant comparison, dopamine depletion, and that subtle “soul-sucking” effect where you realize you’ve been living distracted instead of going all-in on your real life.
Why this matters:
Every notification and scroll hit triggers a dopamine spike.
The more you chase those micro-hits, the lower your baseline dopamine drops — making deep, meaningful work feel harder and less rewarding.
Jack’s Rules for Digital Control
Batch social media — Check it once or twice a day, not every time you’re bored
Mute notifications — If it’s urgent, they’ll call
Use website blockers (Freedom, Cold Turkey) during deep work blocks
Clean your home screen — Only essentials visible; bury distractions in folders
Go grayscale — Kill the dopamine-candy effect of color apps
Phone-free mornings — No touch until you’ve completed your morning routine
One-screen rule at night — No double-screening with TV + phone
Conclusion
Focus isn’t about forcing yourself to work harder — it’s about building an environment, habits, and physiology that make deep, clear focus the default.
You don’t have to master all 10 biohacks at once.
Pick one or two this week, stick with them, and watch your clarity, energy, and creativity start compounding.
Because here’s the thing — the more you practice focus, the more momentum you build.
And when you roll into Q4 already sharp, balanced, and in control of your attention… that’s when you do your best work and have energy left for the fun stuff.
Let’s lock in.
Let’s make life happen.
Love you all❤️
I’m grateful to my partners who make the biohacks I actually use daily—here’s what I love most:
BiOptimizers – The only magnesium & enzymes I trust for better sleep & digestion
Alitura – Skincare so pure you could eat it (but please don’t)
Kaizen – Organic coffee + sea moss electrolytes that keep me wired and hydrated
Water & Wellness – Quinton minerals + water filtration that actually changes how you feel
Qualia (Neurohacker) – Mind, NAD+, & Life formulas for peak brain & body performance
I appreciate the information shared here. Thank you!
At 58 I am on a continued quest for optimized health. There are things I look forward to researching more and utilizing in my own practice of self-care. Have a wonderful day! CHEERS!