In this episode, my guest is Dr. Cal Newport, Ph.D., a professor of computer science at Georgetown University and bestselling author of numerous books on focus and productivity and how to access the deepest possible layers of your cognitive abilities in order to do quality work and lead a more balanced life. We discuss how to avoid digital distraction, specific systems to best arrange and update your schedule, and how to curate your work and home environment. We discuss how to engage with smartphones and technology, the significant productivity cost of task-switching, and how to avoid and overcome burnout. This episode provides specific protocols for enhancing focus and productivity, time management, task prioritization, and improving work-life balance that ought to be useful for anyone, young or old, regardless of profession.

Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Helix Sleep: https://helixsleep.com/huberman
Maui Nui Venison: https://mauinuivenison.com/huberman
Joovv: https://joovv.com/huberman
LMNT: https://drinklmnt.com/huberman
Momentous: https://livemomentous.com/huberman

Dr. Cal Newport
Website: https://calnewport.com
Blog: https://calnewport.com/blog
Deep Questions with Cal Newport: https://www.thedeeplife.com/listen
YouTube: https://www.youtube.com/calnewportmedia
Academic profile: https://bit.ly/43bISws
The New Yorker: https://www.newyorker.com/contributors/cal-newport

Journal Articles
Capturing the Naturally Occurring Superior Performance of Experts in the Laboratory: Toward a Science of Expert and Exceptional Performance: https://bit.ly/3PbaUTa

Other Articles & Resources
reMarkable: https://remarkable.com
Scrivener: https://bit.ly/43bIVs8
Trello: https://trello.com
The Father of Deliberate Practice Disowns Flow (Cal Newport Blog): https://bit.ly/3v7jDyU
Work Life Balance (RescueTime): https://bit.ly/3wYfIok
Is Email Making Professors Stupid? (Chronicle of Higher Education): https://bit.ly/3TvBSr9
One Reason Hybrid Work Makes Employees Miserable (The Atlantic): https://bit.ly/48MfZs0

Books
"Slow Productivity": https://amzn.to/49QzG35
"Digital Minimalism": https://amzn.to/48IYJ6U
"Deep Work": https://amzn.to/3wNR6yV

Huberman Lab Episodes Mentioned
Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep: https://bit.ly/48Nm33p

People Mentioned
Andres Ericsson: psychologist, researched expertise and performance: https://nyti.ms/48R7M5A
Mihaly Csikszentmihalyi: psychology professor, coined “flow states”: https://bit.ly/48OQFS9
Linda Stone: tech writer, coined “continuous partial attention”: https://lindastone.net/about
Stephen Covey: author, The 7 Habits of Highly Effective People: https://bit.ly/48TtN3Q
David Allen: author, Getting Things Done method: https://gettingthingsdone.com/about
Matt Walker: neuroscience professor, researches sleep: https://www.sleepdiplomat.com
David Goggins: public speaker, ultramarathoner: https://davidgoggins.com
David Whyte: poet: https://davidwhyte.com
Lex Fridman: research scientist, host of Lex Fridman Podcast: https://lexfridman.com

Timestamps
00:00:00 Dr. Cal Newport
00:02:52 Sponsors: Helix Sleep, Maui Nui & Joovv
00:07:00 Smartphones, Office & Walking
00:13:08 Productive Meditation, Whiteboards
00:20:04 Tool: Capturing Ideas, Notebooks
00:24:57 Tool: Active Recall & Remembering Information
00:30:02 Sponsor: AG1
00:31:29 Studying, Deliberate Practice
00:38:13 Flow States vs. Deep Work
00:41:39 Social Media, Emergencies
00:45:27 Phone & Addiction; Task Switching
00:53:20 Sponsor: LMNT
00:54:23 “Neuro-Semantic Coherence” vs. Flow; Concentration
01:02:40 Internet Use & Kids; Video Games; Audiobooks
01:08:15 Pseudo-Productivity, Burnout
01:12:34 Social Media Distraction; The Deep Life
01:18:03 Attention, ADHD, Smartphones & Addiction; Kids
01:26:12 TikTok, Algorithm
01:30:39 Tool: Boredom Tolerance, Gap Effects & “Thoreau Walks”
01:37:43 Solitude Deprivation, Anxiety
01:41:22 Tools: Fixed Work Schedule & Productivity, Exercise, Sleep
01:47:52 Deep Work, Insomnia; Productivity & Core Work; Music
01:55:08 Cognitive Focus & Environment; Isolation
02:02:30 Burnout Epidemic, Digital Collaboration
02:11:11 Cognitive Revolution, Balance
02:16:45 Remote, Hybrid vs. In-Person Work; Zoom
02:22:05 Tool: Pull-Based System, Designing Workload
02:28:49 Tools: Multi-Scale Planning, Time Blocking; Deep Work Groups
02:38:56 Tool: Shutdown Ritual
02:42:37 Accessibility, Reputation & Flexibility
02:47:29 Work-Life Balance, Vacation; Productivity
02:54:47 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

#HubermanLab #Productivity

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

Disclaimer: https://www.hubermanlab.com/disclaimer