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Most of us have a gut feeling that we’re using our phones too much, that social media is sucking away our time and energy, and that we’re letting our devices hijack our productivity… but what can we do about it? Technology is an inescapable part of life, so does that mean we’re doomed to be distracted forever?

Absolutely not, says today’s guest, Cal Newport. Cal has written extensively about how our addiction to digital tools is costing us both productivity and peace. But rather than asking us to give them up completely, he’s identified a series of techniques and strategies that can help us reclaim control over our time, attention, and energy and ultimately, lead a richer life. And in this unmissable episode, he’s explaining exactly how to do it. (If you’ve ever lost an entire evening to your social media feed, or spent your weekend compulsively checking your email, this conversation could change your life forever.)

Cal Newport is an Associate Professor of Computer Science at Georgetown University. In addition to researching cutting­ edge technology, he also writes about the impact of these innovations on our culture. Cal is the author of six books, including the New York Times bestseller, Digital Minimalism, which argues that we should be much more selective about the technologies we adopt in our personal lives, and Deep Work, which argues that focus is the new I.Q. in the modern workplace. Cal’s work has been published in over 25 languages and has been featured in many major publications, including the New York Times, Wall Street Journal, New Yorker, Washington Post, and Economist. 

It’s always my intention for you to walk away from these podcast episodes with actionable tools and tips that can improve the quality of your life. But this conversation was next level, and could potentially be the most impactful interview I’ve ever recorded. Stacked with doable, achievable strategies, this conversation will literally help you free up HOURS of your time each week, reclaim precious mental bandwidth, and do more of the ‘deep work’ that helps you achieve your biggest goals.

So if you want to learn concrete practices for increasing your focus, find out how to break free from the tyranny of social media and your smartphone, and discover a sustainable way to get back in control of your devices, then pop in those earbuds… this one’s for you.

In this episode we chat about:

• The life-changing distinction between “deep” and “shallow” work, and how to identify each kind in your own workday (07:55) 
• What it really feels like to do deep work (and why it’s a good thing if your work feels hard sometimes!) (11:43) 
• How to use consistency and routine to cultivate a deep work habit (so you can get way more high value tasks done) (14:26) 
• Are you prone to distraction and procrastination? Here’s how to transform your boredom into a beautiful and nurturing ritual (18:54) 
• The magic of grand gestures to unleash your best work (21:39) 
• Cal is a multiple New York Times bestselling author… with zero social media presence. Here’s why (and how he makes it work) (29:47)
• How to transform your own relationship with social media to free up time, mental bandwidth and creativity (35:50) 
• How smartphones have become dangerous devices for our kids, and the CRUCIAL things to consider before giving them a smartphone and access to social media (47:12)

Episode resources: 

• Deep Work by Cal Newport (amazon)
• Digital Minimalism by Cal Newport (amazon)
• A World Without Email by Cal Newport (amazon)
• The Time-Block Planner by Cal Newport (amazon)
• Deep Questions with Cal Newport (podcast)
• Comparisonitis by Melissa Ambrosini (book)
• How to Make Your Phone Your Friend with Nick Broadhurst (podcast)
• Shallow Series: Are You Deep or Shallow? with Nick Broadhurst (podcast)
• My Two Greatest Creativity Hacks with Nick Broadhurst (podcast)
• Man’s Search for Meaning by Viktor E. Frankl (amazon)

Thank you so much for listening. I’m so honored that you’re here and would be SO grateful if you could leave me a review on Apple podcasts, that way we can inspire and educate even more people together.

P.S. Please seek advice from a qualified holistic practitioner before starting any new health practice.

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