168. Why You Can't Focus and the Framework to Actually Fix It (A Complete Guide to Deep Work)

Last year I went on a business retreat in Austin that completely changed how I think about working, and it all comes down to one thing: deep work. In this episode I break down Cal Newport's framework from the book Deep Work, the four rules for building a focused work practice, and exactly how I've implemented it into my own life and business.

What I cover:

👉🏻 Why focus is a skill - not a mood - and how to start building it back

👉🏻 Cal Newport's four rules of deep work: work deeply, embrace boredom, quit social media, and drain the shallows

👉🏻 The Austin retreat story - how two-hour focus blocks completely changed my output

👉🏻 The science behind why 90 minutes to two hours is the perfect deep work window

👉🏻 How to train your brain back to focus - starting with 25 minutes and building from there

🎙️ Referenced in this episode:

👉🏻 Lazy Adjacent Episode (overstimulation): https://www.youtube.com/watch?v=ikoiOiK0cUQ&t=1455s

👉🏻 Defaults Episode: https://www.youtube.com/watch?v=AIO4cIHE1-M

👉🏻 Sunday System Episode: https://www.youtube.com/watch?v=QEcDDxqLW0g

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Timestamps

00:00 — The Austin retreat and how it changed how I work

05:00 — The reframe: focus is a skill not a mood

06:00 — Cal Newport's Deep Work and the four rules

07:00 — Rule 1: Work deeply — the four philosophies and which one I use

08:00 — Rule 2: Embrace boredom and schedule your phone use

09:00 — Rule 3: Quit social media (or at least reduce it)

11:00 — Rule 4: Drain the shallows — minimize shallow work

14:00 — Deep work vs. shallow work and why most of us are stuck in shallow

19:00 — The two-hour work block and why it's the sweet spot

24:00 — How I structure my deep work sessions in Notion

25:00 — Training your brain back — start with 25 minutes

29:00 — How to set up your environment for deep work

32:00 — Why you have to rest as deliberately as you work