Dr. Cal Newport: How to Enhance Focus and Improve Productivity
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- เผยแพร่เมื่อ 12 มิ.ย. 2024
- 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.
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Dr. Cal Newport
Website: calnewport.com
Blog: calnewport.com/blog
Deep Questions with Cal Newport: www.thedeeplife.com/listen
TH-cam: / calnewportmedia
Academic profile: bit.ly/43bISws
The New Yorker: www.newyorker.com/contributor...
Journal Articles
Capturing the Naturally Occurring Superior Performance of Experts in the Laboratory: Toward a Science of Expert and Exceptional Performance: bit.ly/3PbaUTa
Other Articles & Resources
reMarkable: remarkable.com
Scrivener: bit.ly/43bIVs8
Trello: trello.com
The Father of Deliberate Practice Disowns Flow (Cal Newport Blog): bit.ly/3v7jDyU
Work Life Balance (RescueTime): bit.ly/3wYfIok
Is Email Making Professors Stupid? (Chronicle of Higher Education): bit.ly/3TvBSr9
One Reason Hybrid Work Makes Employees Miserable (The Atlantic): bit.ly/48MfZs0
Books
"Slow Productivity": amzn.to/49QzG35
"Digital Minimalism": amzn.to/48IYJ6U
"Deep Work": amzn.to/3wNR6yV
Huberman Lab Episodes Mentioned
Dr. Matthew Walker: The Science & Practice of Perfecting Your Sleep: bit.ly/48Nm33p
People Mentioned
Andres Ericsson: psychologist, researched expertise and performance: nyti.ms/48R7M5A
Mihaly Csikszentmihalyi: psychology professor, coined “flow states”: bit.ly/48OQFS9
Linda Stone: tech writer, coined “continuous partial attention”: lindastone.net/about
Stephen Covey: author, The 7 Habits of Highly Effective People: bit.ly/48TtN3Q
David Allen: author, Getting Things Done method: gettingthingsdone.com/about
Matt Walker: neuroscience professor, researches sleep: www.sleepdiplomat.com
David Goggins: public speaker, ultramarathoner: davidgoggins.com
David Whyte: poet: davidwhyte.com
Lex Fridman: research scientist, host of Lex Fridman Podcast: 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, TH-cam Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter
#HubermanLab #Productivity
Title Card Photo Credit: Mike Blabac - www.blabacphoto.com
Disclaimer: www.hubermanlab.com/disclaimer - วิทยาศาสตร์และเทคโนโลยี
Got off social media just to find myself scrolling through TH-cam shorts, it looks like there is no escape from it.
Delete TH-cam 🤌🏼
TH-cam IS social media
There is instructions to get shorts off from TH-cam.
I can show you a way to tackle that if you have deleted all of the other ones, since TH-cam is a bit necessary for some of us, i learn from design tutorials and a lot of valuable insights for my field, so it's hard, to Totally avoid youtube.
Try to delete it from your phone if you can and use it on a laptop or a desktop if you have one, theres a browser extension,i am forgetting the name atm, it hides all recommendations, the main page each and everything, and now when you open yt,theres a blank slide on your screen, so you can't possibly get distracted,and you search for what you only need at that moment.
You can try disabling TH-cam history. Then TH-cam will not recommend you new videos, including shorts. At least that's how I dealt with doomscrolling.
Cal Is one of my favorite authors. The book "Deep Work" was life-changing for me
shoutout to you bro! good to see you here king
BBC!!!
+1. Read it years ago and ever since have been deliberate at pushing for hard (valuable) work.
the GOAT
Yooo Keto Suave in the mf HOUSE
As a devoted follower of your work, I find myself deeply inspired by the way you shape both my lifestyle and mindset. Your dedication to addressing diverse aspects of life and well-being is truly commendable. As a parent of two children, I would greatly appreciate it if you could collaborate with a guest and create a series focusing on parenting and child psychology.
In the works! Also see: www.hubermanlab.com/episode/dr-becky-kennedy-protocols-for-excellent-parenting-improving-relationships-of-all-kinds
^^^ THIS! Becky is amazing! Loved that episode, so insightful. I now follow her and watch her videos.
Also Dr Amen is amazing as well. Just got his book “How to Raise Mentally Strong Kids”
My worlds are colliding. I read all of Newport's books and listen to the pod. Deep Work is truly a game changer, I've bought several for people. Let's get nerdy!
Good on you giving the book to others.😊
May I ask what Newports books talk about?
Did he have something in his life that caused him to hate social media so much?
He never got onto social media in the first place.
@@erikmorales17 I have the new one on my nightstand, haven't read yet. But "Deep Work" is the opus, it's a game changer. For early career folks I also recommend "So Good They Can't Ignore You"
Dropping this on the Monday after Daylight Saving Time kicks in is a Galaxy Brain move.
Depends on where you live😅
Well it's 6pm here so😅😅
Oh yeah! I live in Beijing so now I know that my family and friends in the US are one hour "closer" to me 😂
Another 3 weeks to wait in the UK! I believe we also change back one week before the US. Strange.
I hate this time change!
I usually wake up around 5am, and today I woke up at almost 7am....😭
This episode is like a dream come true for those who follow Newport and Huberman separately. The unique instance to watch this two sharing knowledge, advice, and talking about high performance and quality for knowledge workers, just in one video! Thanks for this opportunity, I can't wait to see the next interviews of world changing content.
I think the line here is, when you're learning you can't flow. The brain is going through a lot of "pain" during the learning phase, your brain can't activate auto mode. But once you learn, it's time to perform, and then it's when you can really flow. But then in a state of flow, you basically stop learning. You're just performing what you already know.
Dear Dr. Huberman,
Thank you so much for inviting Dr. Newport to the podcast. I love the content of the both of you, and am lucky to have the opportunity to see two great minds like you both exchange ideas.
Sincerely,
Jatin Unecha
The collab of the century, the two goats!
I love Dr. Andrew's humility, never stops learning - regardless of the great things he does.
Cal Newport is an incredible teacher. I love how he switches his vocabulary based on who he's talking with. Excellent guy! 👏
I think that’s called code switching
AH is great at it as is Dr. Robert Lustig.
He's verbally very solid, and talks smoothly, with few interruptions and crystal clarity.
Out of everything, what really sparked me from this discussion was the straightforward idea that learning is supposed to be mentally taxing and painful. I had the wrong idea. I thought if it was painful, that meant It's something that I shouldn't pursue. I thought It'd burn me out quick. And thought all the people doing that thing professionally didn't feel the same pain as me. THANKS
Brilliant. Yes !
Neverrrrrrrr would of thought he’s have Cal Newport on here! I discovered him through a Tedtalk 2 years ago on quitting social media! Inspired me sooo much! Thank you Huberman for having him on! Never been excited about an episode as much as this one! ❤🎉
Damn you were ahead of the curve.
Never clicked (well tapped) so fast. Adore Newport's work and Digital Minimalism changed my relationship to social media forever in a great way.
Used a variety of excerpts from his work in my AP English class.
Social media is just a tool. One needs to learn how to use it. That's all to it.
I was having problems with energy during the day and staying asleep at night. When I met with a doctor (MD), one thing they told me to do was to stop going online 2-3 hours before going to sleep.
I failed so miserably the first, because I literally didn't have anything else to replace the internet, but after borrowing books from friends, reading (and sometimes cooking and cleaning) became my new evening ritual. It's so peaceful at night now, and I do sleep much better.
Great discussion. I'm 48. Realized social media was a trap as a very young mom. It was tough with my youngest. My children are now 19-30 and I made limits on all distraction. No fighting games. No hate words. No social media until 16. Today they're joyful creative driven and succeeding and rarely ever use social media. They get caught in the tick tok trap because their friends share. I'm worried for parents with 1 year Olds holding a tablet.
What Dr. Cal says about limiting the use of devices until after puberty really hits hard for me. I just turned 20 this month and feel as if my phone is an extension of myself. Something needs to change.
I replaced binge watching series with long walks/hikes while listening to educational podcasts like yours (and Tim's F., Lex's F. etc.) . I still have all the apps on my phone...to make it extra challenging in using them less.
Gratitude for this episode
Productivity can also be a drug. Be careful.
Even if it’s a drug, it’s still 10x better than social media. Same way with work. I’d rather be addicted to work and productivity than to social media ;)
Good on you 👍
who is Tm F?
@@roryconrad9094tim ferriss maybe
00:02 Dr. Cal Newport shares practical steps for enhancing focus and productivity.
02:11 Various tools to enhance focus and productivity
06:00 Red and near infrared lights have various health benefits
08:09 Managing phone distractions and text messaging habits
12:03 Stimulating creativity through physical activity and quiet environments
13:58 Utilizing productive meditation for enhancing focus
17:39 Whiteboards are essential for high-level theoretical work.
19:15 Using Whiteboard for Distillation and Focus
22:34 Utilize specialized capture methods for specific types of work
24:26 Streamline workflow by eliminating unnecessary steps
27:47 Developing strategies for studying and writing improved my academic performance.
29:29 Active recall is a powerful tool for learning
32:47 Developing a mental map helps in mastering neuroanatomy.
34:17 Deliberate practice requires stepping out of your comfort zone
37:46 Discomfort triggers plasticity and learning.
39:29 Focusing without distraction is important to isolate relevant neural circuitry for intense concentration.
42:51 Fear of missing something bad can lead to unnecessary anxiety.
44:23 Social media and phone usage can have a significant impact on people's emotions and well-being.
47:42 Unrestricted internet usage should be approached more carefully, possibly starting post-pubescence.
49:10 Reducing impact of distractions in life leads to enhanced focus and productivity.
52:25 Frequent task switching reduces cognitive output
54:00 Context and task switching impact brain's efficiency
57:20 Deep work requires internal concentration and coherence
58:53 The brain works in cognition frames with related ideas changing according to memory and plans.
1:02:03 Teach how to use the mind to produce innovative cognitive artifacts
1:03:42 Unrestricted internet use pre-puberty is risky.
1:07:03 Preference for fiction over non-fiction audiobooks
1:08:48 Transition from agriculture & industry to knowledge work productivity
1:12:11 Limiting social media can enhance focus and productivity
1:14:01 Living in misalignment with what you care about creates a void.
1:17:05 Building a meaningful life is essential in a distractive world
1:18:50 Neuroplasticity can lead to attention issues due to task switching
1:22:20 Prescription drugs and neuroplasticity to enhance focus
1:24:09 Varied content durations enhance learning experience
1:27:37 Tik Tok's optimization for dwell time through its unique algorithm
1:29:18 Tik Tok disrupted the social media landscape with algorithm-based curation.
1:32:45 Building tolerance for boredom enhances productivity
1:34:24 Pausing during tasks enhances neuroplasticity for accelerated learning
1:37:39 Naming concepts enhances understanding and importance
1:39:21 Limit screen time to avoid brain exhaustion
1:42:35 Implement a fixed schedule productivity to control work hours and drive innovation.
1:44:02 Physical exercise and cognitive function are linked for mental sharpness.
1:47:22 Prioritize deep work for 60-90 minutes daily
1:49:07 Focus on long-term goals and deep work for productivity
1:52:29 Focus on what really matters for enhanced productivity
1:53:58 Balance productivity habits for focus
1:57:16 Treat cognitive work like professional athletes treat their game
1:59:00 Importance of understanding and maximizing brain potential
2:02:06 Caring about your brain gives you options
2:03:56 Overload of administrative tasks leads to less time for actual work
2:07:12 Reliance on ad hoc messaging leads to inefficiencies in collaboration.
2:08:45 Transitioning from email to a more efficient system is challenging in organizational settings.
2:12:00 Enhancing productivity through cognitive and cultural shifts
2:13:37 Work smarter, not harder
2:16:53 Synchronize the schedule for hybrid work to maximize benefits
2:18:29 Focus on working on fewer things to enhance collaboration and productivity.
2:21:45 Implement a pull system for workload management
2:23:39 Limit active work to three tasks for higher productivity
2:26:45 Use Trello for organizing tasks efficiently
2:28:17 Implement Cal Newport's pull-based system
2:31:21 Multiscale planning and consistent routine for productivity.
2:32:57 Utilize time blocking for improved focus and productivity
2:36:10 Using a paper-based time block planner for focused work
2:37:42 Group work enhances focus and productivity.
2:40:48 Implement cognitive behavioral therapy to improve focus and productivity
2:42:29 Structured time management builds a reputation of reliability and trustworthiness.
2:45:35 Focus on research quality for tenure success
2:47:00 Focusing on high-quality work over small tasks
2:50:07 Maintain deep focus even during vacations.
2:51:43 Dr. Cal Newport emphasizes the importance of implementing productivity tools in various aspects of life.
2:55:17 Supplements can benefit sleep, focus, and hormone support
Service to others is noble pursuit. Thank you, for taking time and summarising here.
@huberman - please see , ai should be able to create timed summary like this for takeaways ( rather than just index) and should be shared by default for more wider impact.
Thanks friend
You are appreciated!!!
Thank you very much.👍🏻🇧🇷😊
legend
I was recently diagnosed with ADHD and am implementing additional strategies to reduce distractions, improve focus, and optimize working memory. The timing of this episode is perfect.
Try Taurine supplement, pure powder. Fixed my ADHD
@10ocmer10 I'll look into it. Thanks for the suggestion!
I have no ADHD, but I do struggle to keep focusing while I'm studying with my laptop. Internet is the sea of distractions. I have been keeping my cellphone very AWAY from me and using an extension called "web the fuck" to prevent me from looking at websites I shouldn't been looking at while I have to get work done. I use/love Firefox browser and I'm grateful to find such an extension there! I also use extensions to block ads.
@@10ocmer10 How many mg do you take daily? And, before you're doing a study/work session I take?
@@10ocmer10do you also take medication?
Andrew, an episode on brain damage from you would mean a lot. How they affect certain people, athletes etc. A topic often not talked about. And one that needs more awareness. Thanks for everything you’re doing.
I'd like that too, since he often has a very empathic approach to things. One of my biggest fears growing up was the Phineas Gage story. 😬
Never thought about that before. But now that I know I want an episode about that too, Ty for the topic :)
Brain damage and ways to help those with intellectual disability
A lot of autoagressive behaviour addresses the Forehead and after the things you shared about the frontal lope and fractured identities/personality it seems there is a lot to unpack there…
Dr Huberman thank you for the knowledge,time,energy you give out, free !
May God bless your family and yourself !
From Tahiti, with love.
Amen.
Give freely is the God sent for me.
I read Cal's books and followed his advice to disconnect from social media. I never went back to it.
Same
Two years sober
Yet here you are, on social media
Lol youre here. Ok well stay off facebook and insta atleast. Use youtube wisely.
@@Brandon-hh6jy Nope, YT is a different story than fb and insta. You dont compare yourself to others, dont get likes. And once you install "unhook" extension you don't even see shorts. So you just browse only these channels that you're interested in
Dear Andy/Andrew,
I extend my heartfelt gratitude for your unwavering dedication to the realm of science and its profound impact on our lives. Your dissemination of knowledge has profoundly influenced my routines, habits, and, ultimately, my persona, altering the way I engage with the world. Over the past two to three years, immersing myself in your podcast has cultivated a sense of camaraderie, akin to conversing with a trusted friend. Notably, the series featuring Paul Conti resonated deeply with me, particularly his incorporation of concepts like gratitude within the scientific discourse-truly refreshing.
If I may, I would like to propose two suggestions. Firstly, inviting Gabor Maté, the author of "The Myth of Normal," would be invaluable. Moreover, facilitating a discussion between you, Paul Conti, and Gabor Maté promises a wealth of knowledge and insights.
With profound appreciation, Leo
I appreciate these podcasts of Dr. Andrew Huberman. I respect him and appreciate what he is providing.
Dr. Paul Conti verbalizes what my life knows, Trauma changes the brain.
I agree that Dr. Gabor Mate would be a great guest. Dr. Gabor Mate has validated my intellectual and clinical life responses.
The negligence of the American Medical Association has been verified as I have noticed for the last 8 years.
To hear the honest integrity of these professionals is validating for my life.
Relax
Wooooooooooooooooo I cannot FREEKKKKIN Believe it. One of my THEEE MOST favourite people together. Let's gooo. I'm watch it all today. Thanks Andrew for bringing Cal on this Show. This world needs people like Cal.
I never comment on TH-cam, but this deemed an exception. After only discovering the Huberman Lab podcast a few months ago, I've been going through and listening to so much, and I've been loving it. I read Deep Work when it came out, and tried my best to implement some of the protocols. Like others have said, when I saw this episode appear in my feed this morning, I was immediately excited. And I was not disappointed. This is an incredible conversation, full of eureka moments for me. I deeply resonated with the idea that my Adult ADHD diagnosis may have developed more from adapting to extreme task switching than anything else. I'm looking forward to relistening to this episode multiple times with a notebook on hand: there are so many gems. Another huge aspect is that you are both professors and can speak to the academic experience. I'm now a tenured professor (as of this year) and finally I feel like I can set work boundaries and focus on actually doing research. Unfortunately my university doesn't have the same approach to keeping pre-tenure colleagues off of service and admin. Thank you for your amazing work Dr. Huberman!
Best podcast I’ve heard/viewed in the past three months!
Cal, I used to and still do sometimes the slow deep breathing to go to sleep easily. Also, when I first moved out here, I would thank God for everything I have, each and every thing and that would help, too, we all have a lot to be thankful for, like you and Dr. Huberman. Thank you, guys for all the intelligent normal conversations we all can easily learn from. Please stay safe and well.
These gentlemen are the gems of our generation, they deserve the utmost respect and honour.
Intention is everything isn't it ?
I concur
Grateful for the positive work
These two men are absolutely brilliant. I could listen to them every day. They discuss things I've wondered about my whole life. Thank you, gentlemen, you are so appreciated. ❤
Long time Cal follower, excited to see him for 3 hours! Deep Work started my Cal deep dive.
Cal mentions the reMarkable paper tablet at 20:36. I purchased one a little over a year ago, and I LOVE IT! It is the only piece of technology that has accomodated my inclination to take notes and physically write with a pen/pencil (including notes from Hubermanlab Podcasts! 😉). Now I have all of my "paper notebooks" in one slim device with cloud back-up, and can easily switch from one "notebook" to another seamlessly as the ideas present themselves - whether it's task planning/tracking for work, drawing plans for some project, or keeping track of a shopping list, all of those things are now in one, easily accessible device with great battery power! All the "thumbs up" I can give it...and I haven't even begun to use all of its capabilities!
One of my favorite interviews. I listen to your videos regularly. The ability to be able to focus ,without all the distractions of life is essential.
Thank you for all hard work
Really great podcast. Listened to it with my 12 & 14 year old sons who are keen to read his books. Was so happy to hear what he’d learned around smart phones, social media and gaming as I’m one of those unpopular parents who hasn’t given their kids a phone but having the boys hear someone else talk to the research helped them understand I’m not just being a turd mum. Great listen. Thx so much 🙏🏼
Wow your kids are so lucky, they just don’t know it yet! They’ll be thanking you when they get older!
OMG I finished reading Cal’s books about College the past month and currently in the middle of reading Deep Work and have found myself to become a huge admirer of his work. This podcast is the perfect collab for me!
And now he also has one Mark Manson, thats just great
Active recall and teaching the material without looking at your notes is something that assisted me to re-learn some of the topics I teach at the university. Math-heavy modules are quite easy, since part of being an Engineer is to be very "fluent" in Maths and being able to solve trivial problems live without preparation for the day's lecture is an important part of the job. But becoming so versatile, one must have under his belt many, MANY hours of purely solving problems and mastering the techniques.
Wow, Cal Newport? I’m definitely watching this one. I haven’t even watched the video yet, and I’m absolutely positive this will be a top five all time. Cal is the man
Andrew Huberman x Wim Hof would be a great episode
Hi Dr. Cal,
Last year I read your book (deep work) its actually change my life either in work and in my study. It was the most beautiful days gone during i read deep work, but suddenly my life changed to worst. I failured in my life and today I suffer from severe depression. I can't control my life and I fighting my emotions everyday to prevent myself to suicide.I hope my life return as it was when I read your book.
Hussein
Iraq❤
God bless u. Love and positivity from India.
@@cracklingsoda
Thanks, I love India culture very much. I visited New Delhi in 2020 and it was very beautiful city in addition the people was so kind❤
Wow! So cool u've been here. Someday I wanna visit yours as well.
Hi Hussein, thanks for sharing!
Lots of men have publicly failed & been humiliated recently (including myself & Dr Huberman). It’s part of life’s challenge! You can rebuild a new life for yourself. One that is even wiser than before. Just keep doing your best no matter what happens.
Love from 🇬🇧 ,
Mark
I wish you well, I greatly suggest through EMDRia you find a certified EMDR therapist-you could be absolutely stunned by how quickly it can ease incredible suffering. I know an EMDR therapist who interned at the VA & treated extremely suicidal people. I've used it for grief & just getting over events, but I have a friend who finds it very helpful and he's been depressed his entire life. Best of Blessings to you.🙏🙌
This is helping me day by day, really noticing how others in my circle are literally glued to their phones. I feel very proud that I've since helped myself and have explained my story to others that being a robot in society does not benefit your health whatsoever. I am very thankful for Andrew Huberman and Cal Newport for letting me experience this episode and practice the teaching I've learned. On a journey of exciting change, thank you!
Buddy talking about not switching tasks and focusing and Huberman puts his ad in right there 😂😂
Love Cal and his work! Stoked to be able hear you guys chat.
Been waiting for this so long I actually made grunts of satisfaction when I saw the title. You just know this is going to be an absolute gold mine.
I am gonna finish this podcast. Thanks a lot Dr. Huberman for your generous act of helpfulness to the new generation. I am lost too.
Great episode! I really enjoyed Cal's comments about how we commonly see our brain/mind as just "being us" and don't necessary recognise it as just another organ that can actually be trained and strengthened to support us in our goals - just as we can train our bodies through exercise!
Cal Newport is amazing!!!! His work changed my life.
I wanted this episode so bad
Thank you so much 🙏
Making my way back from COMPLEX PTSD, this info is so invaluable!
It’s like physical therapy for the brain!
So grateful to Andrew and Cal!!!
This is one of the best talks I've ever heard on this subject. With someone with ADD who has been on and off again medication with a demanding job and a newborn baby, these insights are invaluable.
Holy moly this is actually huge. I've read his book called "Deep Work" and found it really valuable. Thanks for your work Dr. Huberman!
This was a great conversation! The biggest impact for me, it was Dr. Newport daily schedule and how he organizes his work schedule, it’s going to be a game changer for me, I sometimes feel guilt because I’m not being productive and always thinking I need to get things done
This is an amazing interview! I posted a question on Ask Me Anything March 3 about time management. Then this interview happened which addressed my question and more. Then a clip of Adam Grant was posted from his interview 3 months ago addressing time management. Thank you for this interview. It is very validating to hear Dr. Newport talk about the way the system is built in such a way to perpetuate burnout and make people less efficient. Excellent information here--great recommendations about how to manage time and tasks. Thank you!
Wow, thank you for doing this! The 2 human beings that have impacted my life so much in one podcast episode. I'm so blessed. Thank you Dr Andrew Huberman!
What an excellent podcast. Cal is the Best Best.I know I appreciate his work deeply!
Wow, thank you for introducing me to Dr. Newport. A bottomless goldmine of insight and its manifold practical applications, all delivered so articulately. Extremely inspiring episode
As a software dev, this was probably by far the best episode of the podcast. A lot to learn and also so much to change in how we do things at work. And outside of work too...
Seriously just what the doctor ordered! I needed some more insight on how I can prepare myself to study better and whoop there it is! Thanks again Andrew you’re the man!
Per the discussion about learning by recalling what you read. I homeschool my kids from Charlotte Mason’s philosophy, and we read a ton of “living books” together and the kids narrate, or “tell back” what they heard. We don’t use worksheets except for math (even that I have been more discerning about). It’s so intuitive to me now because I’ve watched my kids absolutely flourish in terms of ideas and connections. Highly recommend 👍🏻
Really loved and enjoyed this wonderful and deep interview. Thank you Cal & Andrew. Deeply appreciate the work you are doing.
Love Cal Newport! His work helped me excel in College and really set me up moving into my career.
For everything you do, thank you.🙏
I am very excited to listen to this episode.
🎯 Key Takeaways for quick navigation:
00:00 *📚 Overview of Dr. Cal Newport's Work*
- Introduction to Dr. Cal Newport's background and his focus on productivity, particularly in the context of his bestselling books "Deep Work: Rules for Focused Success in a Distracted World" and "A World Without Email."
- Newport's approach emphasizes practical steps for enhancing focus, productivity, and creativity, offering alternatives for those who don't wish to completely disengage from modern technology.
- Discussion on various practical tools and protocols to enhance focus and productivity, tailored to individual needs.
- Newport shares insights into research studies supporting his protocols, addressing issues like attention, distraction, and task switching.
06:58 *🔥 Incorporating Creativity and Concentration*
- Exploration of Newport's methods for incorporating both movement and stillness in his creative process, such as using productive meditation while walking and concentrated brainstorming by the fire.
- Insights into the benefits of collaborative concentration, as observed in Newport's experiences at MIT's theory group, where shared whiteboard sessions enhanced focus and problem-solving abilities.
18:08 *🖊️ Discussion on the importance of whiteboards in theoretical work*
- Whiteboards are essential tools for collaborative thinking and idea generation.
19:19 *📝 Utilizing whiteboards for productivity and idea organization*
- Whiteboards facilitate visual thinking and help in organizing thoughts and plans effectively.
- Writing on vertical surfaces enhances cognitive processes and aids in better idea retention.
20:29 *📓 Importance of specialized capture methods for productivity*
- Using specialized capture tools for specific types of work enhances productivity and focus.
- Capturing notes directly into the tool used for the work reduces friction and improves workflow efficiency.
23:03 *📚 Effective learning techniques and the role of active recall*
- Active recall, replicating information without looking at notes, is a highly efficient method for learning.
- Implementing active recall significantly enhances memory retention and learning speed.
31:34 *🧠 Discussion on learning neuroanatomy through dynamic mental mapping*
- Dynamic mental mapping, such as flying through neuroanatomy circuits mentally, aids in solidifying learning and memory retention.
- Active engagement with the material, combined with mental visualization, enhances understanding and mastery.
34:33 *🎸 Practice and Flow State*
- The importance of deliberate practice over the concept of flow.
- Deliberate practice involves discomfort and focused effort, unlike the enjoyable flow state.
36:40 *🧠 Neuroplasticity and Discomfort*
- Neuroplasticity requires discomfort to cue the rewiring of neurons.
- Discomfort signals the brain that conditions are different and triggers neuronal adaptation.
38:15 *💻 Flow State and Deep Work*
- Flow state's limited role in cognitive professional tasks such as deep work.
42:09 *📱 Digital Distraction and Behavioral Addiction*
- Digital distraction and behavioral addiction's impact on cognitive work.
50:57 *📱 Impact of Constant Task Switching*
- Constant task switching induces a network switching cost, leading to cognitive disorder.
54:54 *🧠 Understanding Context and Task Switching*
- Constantly switching tasks is akin to constantly shifting gears while driving, leading to inefficiency.
01:02:48 *🎓 Teaching Cognitive Skills*
- Universities should focus on teaching not just content, but also the process of thinking and concentration.
01:03:31 *📱 Smartphone Usage and Mental Health in Young People*
- Unrestricted internet use before puberty is deemed risky for mental health.
01:06:16 *🎮 Managing Video Game Usage*
- Video game addiction primarily stems from excessive usage rather than content.
01:06:57 *📚 Audiobooks vs. Traditional Reading*
- Limited research exists on the effectiveness of audiobooks versus traditional reading methods.
01:08:19 *🧠 Pseudo Productivity in Knowledge Work*
- Pseudo productivity emerges in knowledge work as a response to the lack of traditional productivity measures.
01:11:47 *🔄 Impact of Technology on Pseudo Productivity*
- The front-office IT revolution exacerbates pseudo productivity by enabling constant demonstration of effort through tools like email and Slack.
01:17:23 *📵 Overcoming Social Media Dependency*
- Removing social media from one's life reveals unmet needs and interests that were previously masked.
01:19:00 *🧠 Addressing Attention Issues and Stimulant Use*
- Many attention issues in the digital age are related to behavioral addictions rather than wholesale neural rewiring.
01:24:28 *🧠 Implicit Adaptation in Education*
- Reflecting on potential implicit adaptation in education over generations.
01:25:51 *📱 TikTok's Algorithm and Behavioral Design*
- Analyzing TikTok's algorithm and behavioral design for optimal user engagement.
01:31:27 *🧘♂️ Embracing Solitude and Gap Effects*
- Discussing the benefits of embracing periods of solitude and minimal external stimuli.
01:40:41 *🧠 Enhancing focus through sensory deprivation*
- Quiet-induced hyper plasticity allows for enhanced focus by limiting sensory input.
01:41:23 *📝 Structuring the day for optimal productivity*
- Dr. Newport prefers time blocking over to-do lists for structuring his day.
01:43:58 *🏋️♂️ Integrating exercise into daily routine*
- Dr. Newport incorporates weightlifting before dinner for psychological transition and family time.
01:45:21 *🛌 Adapting productivity strategies for insomnia management*
- Insomnia influences Dr. Newport's productivity philosophy, shifting focus towards long-term goals.
01:48:10 *🎯 Prioritizing deep work for sustained productivity*
- Deep work sessions are prioritized daily, even during busy periods.
01:51:26 *🎧 Minimizing distractions for optimal focus*
- Dr. Newport advocates for minimizing distractions, including avoiding music with lyrics during work.
01:56:19 *🧠 Understanding the importance of treating the brain like a muscle*
- Treating the brain as a muscle for cognitive development and productivity.
01:58:54 *📚 Recognizing the need for a user manual for the brain*
- Lack of a sophisticated vocabulary and understanding of cognitive processes.
02:00:18 *🏋️♂️ Embracing the social costs of prioritizing focus and productivity*
- Personal experiences of prioritizing focus and productivity over social activities.
02:02:35 *🔥 Understanding burnout in knowledge work*
- Factors contributing to burnout in knowledge work, including excessive administrative overhead.
02:06:03 *🔄 Addressing systemic challenges in workplace communication*
- Analysis of the systemic issues in workplace communication, particularly regarding digital messaging.
02:10:15 *🍎 Shifting cultural attitudes towards self-care in the workplace*
- Evolution of cultural attitudes towards self-care, including nutrition, exercise, and mental health.
02:12:23 *🔄 Productivity Revolution Potential*
- The potential for a productivity revolution lies in overcoming the current suboptimal equilibrium of constant email and messaging.
02:13:33 *🧠 Individual Productivity and Health*
- Overworking can lead to detrimental health consequences, even if the work is focused and deep.
02:15:26 *📉 Unintended Consequences of Work Dynamics*
- Work dynamics often favor certain personality traits, leading to unintentional inequalities in opportunities.
02:16:50 *🏢 Remote Work Dynamics and Hybrid Models*
- Hybrid work models, combining remote and in-person work, offer flexibility and potential productivity benefits.
02:20:08 *🖥️ Zoom Fatigue and Meeting Efficiency*
- Excessive use of Zoom meetings can lead to decreased productivity due to inefficiencies in scheduling and conducting meetings.
02:22:14 *🪄 Strategies for Enhanced Productivity*
- Implementing a pull-based workload management system can reduce distractions and improve focus on high-priority tasks.
02:28:06 *📧 Cal Newport's Pull-Based System*
- Cal Newport's pull-based system is a method for managing tasks like email, treating it as a to-do list.
02:29:01 *📅 Multiscale Planning*
- Multiscale planning involves organizing tasks on daily, weekly, and seasonal scales.
02:39:05 *🛑 Shutdown Ritual*
- The shutdown ritual marks the end of the workday and transitions into personal time.
02:43:31 *🚀 Reputation and Autonomy*
- Building a reputation of competence and efficiency can lead to increased autonomy in managing one's workload.
02:44:14 *📊 The Importance of Focus on Deep Work*
02:47:29 *💬 Balancing Work and Social Engagement*
- Maintaining a clear boundary between work and non-work activities allows for flexibility in social engagements.
02:50:15 *🏖️ Maintaining Cognitive Balance During Vacations*
- Even during vacations, maintaining engagement with deep but non-urgent work can help alleviate cognitive restlessness.
Made with HARPA AI
Thank you bringing Dr. Newport on this episode, Dr.Huberman! I love his work and am a big fan of everything you do here on the podcast.
This episode is gonna be "One of the greatest collaborations" ever.
A podcast about the benefits of music and learning how to play an instrument would be dope
He did one. Type in music Huberman. You'll find it
gosh I needed this so much right now, thank you so much
Idk but this ep is like making me want to study which i havent done in past 6yrs. Like yes I'm studying but not studying studying. Ive cut off the hard work many tyms. But now i want to crack an entrance and i want to like get into deep mode studying to fall in love with studying and seeing Dr. Huberman so passionate about this I'm suddenly taking a liking to study. Thank u Doc.
Thank you Andrew for this excellent podcast, and thank you Dr. Cal for these practical steps and tools. Deep work has gotten my attention.
My two favorite Scientists!
My deep work is happening right after I wake up. I am an iOS developer who does quite a bit of math, and all my ideas and A-Ha moments happened from 6.00 am till about 9.00. I must say my concentration levels are highest at this time, right after I wake up.
What time are you asleep and do you sleep well? Anything in particular you do upon waking (i.e. coffee, cold shower, yoga etc.) before work/study?
@@Cheximus, sometimes the quality of my sleep is not that good. But I do not do anything upon waking up, so, literally I turn on the computer as soon as I put on clothes. Yoga, food and all other deeds and thoughts I postpone till after this first period of coding.
It was a great content and thank you for it. It would be lovely to see an episode on the following topics:
1- “How to think properly” since there are people who do not know the process of thinking and get agitated or even just memorizing and recalling things ,
2- “Psychology of friendship and how to build close friendships in adulthood and the challenges of it”
3- Your workout routine (let’s say effective workout routine).
I hope you read this comment and thanks for the great content you provided
I love Cal Newport. His books are awesome. But I have to admit, I have tried to watch several podcasts with him and haven't been able to get through them. But this one, I was glued to. Huberman is an amazing interviewer, this was fascinating.
Ooh, too good! Excited to listen to Carl Newport!!
After so much struggles I now own a new house and my family is happy once again everything is finally falling into place!!
I'm 37 and have been looking for ways to be successful, please how??
She's a licensed broker in the states 🇺🇸
Great to see you guys talking about her, she changed the game for me.
Finding yourself a good broker is as same as finding a good wife, which you go less stress,you get just enough with so much little effort at things
Hallelujah God is still working wonders,I place myself in position for such miracle.The best thing I've seen today on TH-cam thanks a lot..
Two of my favorite creators- what a treat 😊 Would love to see Dr. Amen on the show sometime
Been following Dr. Cal's work for years, i'm so glad you got him in.
Sorry about that hit piece article… sham journalism at its finest. They couldn’t find any issues with your real work, so they come after your personal life. Smdh
smdh?😊
@@Aedoniusprobably “shaking my damn head”
I’m
❤
@@jacobi-vision3249 i😅v
So Cal kicks off work at 5:30pm, then works out for an hour in his home gym. Who's cooking dinner, helping the kids with homework, taking them to all of their activities? The reality is, 90% of productivity is having a Stay at Home Parent who does all the shallow work for both of you.
Shallow?
@@Something-there-there, right none of that sounds shallow to me. It sounds like DEEP WORK
Listen from 1:42:30 he talks about it
Listen fully
Sounds like kids aren't right for you my man
Shadow*
Dr. Cal Newport is a just a machine of productivity! Great guest!
I’ve spent a good deal of time listening to you both the last few years. Looking forward to this one.
1st Step: Switch OFF TV.
👇
📺
🗑️
The number of sponsors is detracting. Jesus, man
Cal is spot on with the burnout regarding overhead vs actual work. I am currently leaving a job that is very comfortable but could become very frustrating with the amount of meetings (around 5 per day) along with needing to be constantly alert to Slack and email. It made it feel like real work couldn't be done unless early in the morning or late at night - I am leaving feeling like I didn't provide much value (which I believe is on me, but some of the work culture definitely didn't help).
It's very nice to see you both nerd about this topic of deep work and studying! Having watched both of you for awhile it's nice to see the collaboration!
💕
Cal Newport Really showed me how productivity works in life. How to go through long periods of hours trying to not get distracted and managing all of those little surrounding details that might draw our attention into something undesired. Thanks Doctor! Today I teach English online and thanks to that methodology I feel more confident as never before because I feel that I create and produce things of value which people is, indeed, willing to pay for. Nothing but my total gratitude to Dr. Cal Newport ❤✍🏼
This conversation is incredibly helpful🙏 thank you for all of the concise timestamps as well, they help a lot with so much information
One of the most important in the series. Really grateful for your work, life changing !
Thank you so very much for sharing your vast knowledge on so many different topics. I truly enjoy learning about things you share with the world. You and Lex are both gentlemen and scholars. Keep up the great work! It is truly appreciated.
I would like to hear protocols on how to properly wait for important information. For example:
1. Expecting / Waiting for the release of important university exam results that could be posted online at any time (within a period of several days).
2. Expecting / Waiting for an acceptance or rejection from your dream university that could drop into your inbox at any moment.
3. Your partner says she wants to talk to you and will try to message you again later.
4. You are expecting a call from your doctor with the test results.
5. Or maybe it's something as mundane as you're expecting a package from Amazon and the mailman could come at any moment.
If I expect something important to happen at any moment, I find it much harder to concentrate. For example, in (1), I check the current status way too often.
Been following this podcast for a few years now and it has drastically brought changes in me. Fun fact, I also was forced into hearing these initially by my friends. Could thank them more now.
Love seeing Andrew take notes at the end! So cute! Great interview 🙂
Im stoked you had Cal Newport on the podcast. I loved his book Deep Work. What Cal called the “Pull-Based Method” is more widely recognized as the Personal Kanban. Personal Kanban has two essential rules: make your task list visual and limit your work in progress (also known as WIP). I’ve used this method for many years and encourage my team to do the same. I want to add that many knowledge workers cannot ask their teams or managers or VPs to “not email them” and I also want to challenge the request that someone else who wants to add to your list should be keeping track of other people’s backlog of items. Instead, teams can use a Team Kanban. It was great to hear this recommendation and I encourage you and others to do a bit more research to learn more before implementing.
I got so much practical advice from this episode that I can immediately start putting into my daily work life. This was so applicable to people like myself in a corporate workspace that leave at the end of each workday feeling like they got nothing of substance accomplished. Can't wait to dive into Cal Newport's books!
I’m really impressed to read Dr Newport’s books.His books very popular in Japan.
wow what a great podcast on deep work & productivity..
thanks for bringing cal newport on board...
I love the questions you ask, Dr Huberman!
I can't wait to listen to this ! Thank you Andrew for your shows !!
Perfect timing. Thank you! 🙏
Thank you so much for having Cal Newport. I really enjoyed his book Deep Work, read it numerous times and own a copy I often go back to. So helpful. Very looking forward to reading Slow Productivity, too.❤ 📃📚
I also walk a lot (as much as I can given that I live in a pedestrian non-friendly city) to problem solve, think things through and sort out my own emotions and regulate my nervous system. Sometimes I feel like daily walks are the one thing that maintains my sanity, especially after hours and hours of sitting in the office staring at bunch of screens.
Also have zero social media, I never had most of them, but did have LinkedIn and Facebook and got rid of both. Only have GoodReads now, not to interact with others but to organize and keep track of my own reading.
Dr. Huberman… Your work is so wonderful… that they come after you with lame character assassination bull fuzz because you are empowering human beings … POWERFULLY. Keep up the great work! The goodness in both you and Cal shines through. Thanks for this interview.
One of my heros 😊😊😊 Cal Newport. I can’t believe he’s finally here.
The Best podcast I have ever seen. Congratulations! Wish all students would see this. Cal, you rock!