The guest
Cal Newport: A professor of computer science at Georgetown University who trained at MIT. He is the best-selling author of books on productivity and focus, including Deep Work and Slow Productivity.
What this episode covers
Andrew Huberman interviews Cal Newport about how to enhance focus, productivity, and creativity in a distracted world. Newport describes his personal practices, like avoiding social media, writing in a phone-free library, and using whiteboards and high-quality notebooks to elevate his thinking. The conversation explores the neuroscience of task switching, deliberate practice versus flow, behavioral addiction to phones, and the dangers of unrestricted internet use for young brains. Newport critiques the 'pseudo-productivity' of knowledge work and its email-and-meeting overload. He closes with three actionable systems: a pull-based workload system, multiscale planning with time blocking, and a shutdown ritual.
Recommended on this episode
BookRecommended
Deep Work: Rules for Focused Success in a Distracted World
Cal Newport
“it's a book that I highly highly recommend everybody read”
“one of his more notable books is entitled deep work rules for focused success in a distracted World deep work is a book that has had tremendous positive influence on my work life”— Andrew Huberman
ProductRecommended
Trello
Atlassian
“I use Trello for my own organization what I'm working on”
“so if you use a tool like Trello for this Trello spelled t r l l o okay is it an app it's a webbased service that the metaphor is just index cards in piles”— Cal Newport
ProductRecommended
Nintendo Switch
Nintendo
“like I like Nintendo okay Nintendo switch”
“they have Nintendo switches like I like Nintendo okay Nintendo switch here's a $60 Zelda game that someone spent 5 years making”— Cal Newport
BookRecommendedISBN verified
Walden
Henry David Thoreau
“real influential book for me”
“I read thorough while a grad student I read it down by the Charles ... I was really in the the the Walden um real influential book for me”— Cal Newport
The guest's own work
BookBy the guestISBN verified
Slow Productivity: The Lost Art of Accomplishment Without Burnout
Cal Newport
“Cal also has a new book out now it's one that I'm currently reading entitled slow productivity the Lost Art of accomplishment without burnout”— Andrew Huberman
BookBy the guestISBN verified
How to Become a Straight-A Student
Cal Newport
“when I was 22 uh I wrote this book called How to Become a Straight A Student right and the whole premise of the book was I'm going to talk to actual college students who have straight A's”— Cal Newport
BookBy the guestISBN verified
Digital Minimalism
Cal Newport
“or digital minimalism like oh yeah that okay I kind of know what that means like it's a different different philosophy towards it”— Cal Newport
Also referenced (named, not recommended)
ProductReferenced
reMarkable digital notebook
reMarkable
“recently I've been messing around with a remarkable which is one of these digital notebooks where it's eink technology so it's like a Kindle but you can write on it”— Cal Newport
ProductReferenced
Scrivener
Literature & Latte
“when I have ideas for an article or a book I'm going to go write the scrier which is uh specialty this is specialty software writers used to write”— Cal Newport
MediaReferenced
The Legend of Zelda
Nintendo
“Nintendo switch here's a $60 Zelda game that someone spent 5 years making or whatever you can only play those games so long at a time”— Cal Newport
ProductReferenced
Audible
Audible
“Fiction's fine that's great let put a thriller on you know audible great I you know I'll listen through it”— Cal Newport
MediaReferenced
The Wire
HBO
“one of my tools it wasn't really the kindest tool was I would just suggest to the competitor um great television series so the wire”— Andrew Huberman
MediaReferenced
Ozark
Netflix
“when I started watching Ozark yeah I found myself waking up in the middle of the night perhaps to use the restro or something and then starting another episode”— Andrew Huberman
MediaReferenced
Harry Potter and the Cursed Child
J.K. Rowling
“I went and saw the the play in New York with my sister this year I think it was Harry Potter and the cursed child or something like that”— Andrew Huberman
MediaReferenced
Good Will Hunting
Gus Van Sant
“it's like that that scene at the end of Goodwill Hunting where he's like I just want to show up at your house know you're not there”— Andrew Huberman
BookReferencedISBN verified
Why We Sleep
Matthew Walker
“thanks large Le in part to Matt Walker's book why we sleep and the advocacy around sleep from others um we've come to understand that sleep is essential”— Andrew Huberman
Big reveals from this episode
- Newport says putting two or three people at the same whiteboard taking turns yields a 20-30% boost in concentration on hard math proofs.
- Newport reveals his book How to Become a Straight-A Student was built on 'active recall' - replicating information from scratch as if teaching a class without notes.
- Newport argues deep work is not flow; it is deliberate practice, and he wrote an essay titled 'the father of deliberate practice disowns flow.'
- Newport reframes phone attachment as a moderate behavioral addiction rather than a cyborg extension, comparing the feeling to a gambler away from chips.
- Newport states unrestricted internet use pre-puberty is risky and the emerging standard is giving devices around age 16, post-puberty.
- Newport's number-one tool: a pull-based workload system keeping only two or three active tasks while everything else waits in an ordered queue.
- Newport's third tool is a shutdown ritual with a demonstrative anchor phrase ('schedule shutdown complete') used as cognitive behavioral therapy against work rumination.
- Newport predicts a coming 'cognitive Revolution' in knowledge work that could unlock trillions in GDP by taking workers' brains seriously.
Worth remembering
- Newport keeps a phone-free library with a custom desk built by a Maine company that makes desks for college libraries, plus a fireplace for reading.
- Newport found seven peer-reviewed papers or funded grants traced back to the ideas in a single $70 archival lab notebook.
- Rescue Time data on email and Slack checks showed a median interval between checks of 5 minutes and a mode of just 1 minute.
- Newport says he only has about four to four-and-a-half good hours a day of producing high-value brain work.
- Newport ran an informal experiment with 1,600 newsletter readers who turned off all social media for 30 days; those who aggressively pursued alternatives succeeded.
- Huberman describes using great TV series like The Wire as a 'tool' to distract scientific competitors during a research battle.
- At a law firm, disagreeable employees got asked to do less non-promotable work, accidentally fast-tracking the most disagreeable to partnership.
- Microsoft data showed a 22% increase in meetings from 2020 to now, and the number kept creeping up even after the shift to hybrid work.
- Software developers were the only knowledge sector with a successful pre-pandemic remote work track record, due to highly structured agile workflows.
- Huberman recounts logging 102-hour work weeks as a grad student to beat a rumored 100-hour worker, ending up with the flu and an autoimmune condition.
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