When you switch from one task to another, your attention doesn't immediately follow—part of it remains stuck thinking about the previous task. This creates what Professor Sophie Leroy calls attention residue.Research findings on this effect:<ul><li>Even brief glances at email/messages create significant attention residue</li><li>It can take 23 minutes to fully refocus after an interruption</li><li>This residue reduces cognitive performance even when you think you're focused again</li></ul>This explains why constant context switching between deep and shallow work is so harmful—your brain never reaches its full cognitive potential on your important work.

The Attention Residue Effect

Productive meditation involves focusing your attention on a defined professional problem while engaged in physical but non-mentally demanding activity (walking, jogging, driving, showering).
To practice effectively:
<ul>
<li>Define a specific problem before beginning</li>
<li>Maintain focus on that problem alone</li>
<li>Gently redirect your attention when it wanders</li>
<li>Structure your thinking by identifying variables and next steps</li>
<li>Review relevant information beforehand, not during</li>
</ul>
This technique serves two purposes: it helps solve difficult problems by leveraging your unconscious mind, and it trains your ability to focus intensely without distraction—effectively building your attention muscles.

Productive Meditation

Your ability to focus is a finite resource that depletes as you use it. This concept, called attention capital theory, reveals why protecting your focus is crucial:
<ul>
<li>Our brains have a limited amount of high-quality cognitive bandwidth each day</li>
<li>Each decision you make depletes this resource (called decision fatigue)</li>
<li>Environmental distractions drain this resource even when you resist them</li>
<li>Once depleted, your capacity for deep work diminishes significantly</li>
</ul>
This explains why many high performers create strict routines that minimize trivial decisions and distractions. By eliminating unnecessary choices, they preserve their mental energy for meaningful deep work.

Attention Is Limited

The ability to perform deep work is becoming increasingly rare at exactly the same time it is becoming increasingly valuable in our economy. As a consequence, the few who cultivate this skill, and then make it the core of their working life, will thrive.

Who you are, what you think, feel, and do, what you love—is the sum of what you focus on.

What we choose to focus on and what we choose to ignore—plays in defining the quality of our life.

A Grand Gesture is a radical change to your normal environment coupled with significant investment of effort or money, designed to support deep work. These dramatic changes increase the perceived importance of the task and help you work with unprecedented intensity.Examples of effective grand gestures:<ul><li>Booking a hotel room to finish an important project</li><li>Traveling to a different location specifically for deep work</li><li>Investing in a dedicated space for important thinking</li><li>Taking a sabbatical to tackle a major intellectual challenge</li></ul>The psychology works because: 1) you've elevated the perceived importance through investment, and 2) you've engineered an environment that supports sustained concentration.

The Grand Gesture

Newport presents four rules to help transform deep work from an occasional activity into a cornerstone of your working life:<ol><li>Work Deeply: Create routines and rituals to minimize the friction in starting deep work sessions and maximize your concentration once you begin.</li><li>Embrace Boredom: Wean your brain from dependence on distraction. Schedule internet blocks, take breaks from focus, embrace productive meditation, and memorize a deck of cards.</li><li>Quit Social Media: Apply the craftsman approach to your tools. Only use a service if its positive impacts substantially outweigh its negative impacts.</li><li>Drain the Shallows: Treat shallow work as a necessary evil rather than a default. Schedule every minute of your day, quantify the depth of every activity, finish work by 5:30, and become hard to reach.</li></ol>

The Four Rules

The Craftsman Approach to Tool Selection argues that you should adopt a tool only if its positive impacts substantially outweigh its negative impacts. This contrasts with the common Any-Benefit Approach where people adopt tools if they can identify any possible benefit.To implement the craftsman approach:<ol><li>Identify the core factors that determine success in your professional and personal life</li><li>List the top 2-3 activities that help you truly succeed in these factors</li><li>Consider which tools significantly help or significantly hinder these activities</li><li>Be willing to reject popular tools that offer small benefits but create large distraction costs</li></ol>This approach is not about rejecting technology, but about being intentional with your attention.

The Craftsman Approach to Tools

A Shallow Work Budget is a strict cap on how much time you're willing to spend on shallow activities. The process works like this:<ol><li>Schedule every minute of your day in advance</li><li>Quantify the depth of each activity from 1-4 (1 being shallowest)</li><li>Set a specific cap for how many hours per week you'll spend on level 1 and 2 activities</li><li>When you hit your cap, start declining or rescheduling shallow commitments</li></ol>This approach forces you to confront how you're actually spending your time and how that aligns with your professional goals. Most knowledge workers are shocked to discover they spend 60-80% of their time on shallow work, while their most important contributions come from the deep work hours they're neglecting.

Shallow Work Budget

Deep work is professional activity performed in a state of distraction-free concentration that pushes your cognitive capabilities to their limit. These efforts create new value, improve your skill, and are hard to replicate.
The opposite is shallow work: non-cognitively demanding, logistical-style tasks, often performed while distracted. They don't create much new value and are easy to replicate.
In our current economy, deep work is both increasingly valuable and increasingly rare. Those who cultivate this skill will thrive, while those who don't may struggle regardless of their other talents.

Deep Work Definition

Newport identifies four distinct approaches to integrating deep work into your professional life:
<ol>
<li>The Monastic Philosophy: Eliminating or radically minimizing shallow obligations (Example: Donald Knuth, who has no email)</li>
<li>The Bimodal Philosophy: Dividing time into clearly defined deep work periods and shallow work periods (Example: Carl Jung building a retreat tower)</li>
<li>The Rhythmic Philosophy: Creating a regular habit of deep work in your schedule (Example: Daily 90-minute morning deep work blocks)</li>
<li>The Journalistic Philosophy: Fitting deep work wherever you can into your schedule (Example: Walter Isaacson writing between meetings)</li>
</ol>
Choose the philosophy that best fits your circumstances. What works for a tenured professor won't work for a manager with constant meetings.

The Four Deep Work Philosophies

Fixed-Schedule Productivity is committing to a strict time constraint on your workday, then working backward to determine what habits and systems need to change to respect those limits. Newport suggests:<ul><li>Set a firm end time for your workday (e.g., 5:30 PM)</li><li>Work backward to make this constraint feasible</li><li>Become ruthless about saying no to commitments that don't align with your priorities</li><li>Develop strategies to limit shallow work and maximize deep work</li></ul>This counterintuitive approach creates an artificial scarcity that forces three valuable behaviors: 1) clearer prioritization, 2) greater efficiency during work hours, and 3) improved work-life boundaries. Productivity frequently increases despite working fewer hours.

Fixed-Schedule Productivity

Time blocking is the practice of planning your day in advance, dedicating specific chunks of time to specific activities. Newport recommends this approach with several key principles:<ul><li>Begin each day with a blank template divided into 30-minute increments</li><li>Assign all available hours to specific activities (deep work, shallow work, breaks)</li><li>When disruptions occur, simply revise your plan—don't abandon it</li><li>Include blocks for reactive work (emails, unexpected tasks) to keep the system realistic</li><li>Track deep work hours to create accountability</li></ul>This approach forces you to confront the reality of limited time, helps you notice when you're spending too much time on shallow activities, and dramatically increases deep work hours.

Schedule Every Minute

Look, we're all addicted to our phones and drowning in busy work, right? Cal Newport's game-changing book shows why the ability to focus deeply is basically a superpower in today's distracted world. He lays out exactly how to develop this rare skill while everyone else is checking Instagram. Want to do work that actually matters? This is your blueprint.

Master one of our economy’s most rare skills and achieve groundbreaking results with this “exciting” book (Daniel H. Pink) from an “exceptional” author (New York Times Book Review). Deep work is the ability to focus without distraction on a cognitively demanding task. It's a skill that allows you to quickly master complicated information and produce better results in less time. Deep Work will make you better at what you do and provide the sense of true fulfillment that comes from craftsmanship. In short, deep work is like a super power in our increasingly competitive twenty-first century economy. And yet, most people have lost the ability to go deep-spending their days instead in a frantic blur of e-mail and social media, not even realizing there's a better way. In Deep Work, author and professor Cal Newport flips the narrative on impact in a connected age. Instead of arguing distraction is bad, he instead celebrates the power of its opposite. Dividing this book into two parts, he first makes the case that in almost any profession, cultivating a deep work ethic will produce massive benefits. He then presents a rigorous training regimen, presented as a series of four "rules," for transforming your mind and habits to support this skill. 1. Work Deeply 2. Embrace Boredom 3. Quit Social Media 4. Drain the Shallows A mix of cultural criticism and actionable advice, Deep Work takes the reader on a journey through memorable stories-from Carl Jung building a stone tower in the woods to focus his mind, to a social media pioneer buying a round-trip business class ticket to Tokyo to write a book free from distraction in the air-and no-nonsense advice, such as the claim that most serious professionals should quit social media and that you should practice being bored. Deep Work is an indispensable guide to anyone seeking focused success in a distracted world. An Amazon Best Book of 2016 Pick in Business & Leadership Wall Street Journal Business Bestseller A Business Book of the Week at 800-CEO-READ

Cal Newport is Provost’s Distinguished Professor of Computer Science at Georgetown University, and the author of seven books. His ideas and writing are frequently featured in major publications and on TV and radio.From his website: "I write about the intersection of digital technology and culture. I’m particularly interested in our struggle to deploy these tools in ways that support instead of subvert the things we care about in both our personal and professional lives."

CAL NEWPORT

Similar ideas to Cal Newport

The Core Of Stoicism

3 key decisions that dictate the quality of your live

3 Decisions that shape our destiny