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: null 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