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 #HubermanLab #Productivity Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com Disclaimer: https://www.hubermanlab.com/disclaimer