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A Single Sheet of Paper Can Fix Your Overwhelm

One of the more debilitating experiences in our current digital world is the sense of being trapped in relentless, reactive, busyness. This “whirlwind” can separate you from both ambition and presence, leaving you feeling flat and fried. In this episode, Cal discusses a simple trick he deploys when he finds himself in this state. It requires only a single sheet of paper. More from Cal Download Cal’s FREE guide to cultivating a deeper life: calnewport.com/ideas Learn more about Cal’s books: calnewport.com/books Listen to Cal’s podcast: thedeeplife.com/listen Chapters: 0:00 Intro 1:25 Why Overload Makes Life Feel Flat 5:17 The Two Plus Five Plan 21:54 The Long-Term Fix: Workload Management 26:04 Office Hours: Rebuilding After a Health Crisis 31:50 Landlining and Taming Your Phone 46:54 Talking to AI, Star Trek Style 55:57 September Books and Studio Update Thanks to our Sponsors: https://www.monarch.com (Use code “DEEP”) https://www.superhuman.com https://www.pipedrive.com/deep https://www.scribe.how/deep Credits: Podcast Production: Jesse Miller Newsletter/Research: Nate Mechler Theme Music: Jay Kerstens

Cal Newporthost

Oct 5, 20261h 6mWatch on YouTube ↗

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EPISODE INFO

Released: October 5, 2026
Duration: 1h 6m
Channel: Cal Newport
Watch on YouTube: ▶ Open ↗

EPISODE DESCRIPTION

One of the more debilitating experiences in our current digital world is the sense of being trapped in relentless, reactive, busyness. This “whirlwind” can separate you from both ambition and presence, leaving you feeling flat and fried. In this episode, Cal discusses a simple trick he deploys when he finds himself in this state. It requires only a single sheet of paper. More from Cal Download Cal’s FREE guide to cultivating a deeper life: calnewport.com/ideas Learn more about Cal’s books: calnewport.com/books Listen to Cal’s podcast: thedeeplife.com/listen Chapters: 0:00 Intro 1:25 Why Overload Makes Life Feel Flat 5:17 The Two Plus Five Plan 21:54 The Long-Term Fix: Workload Management 26:04 Office Hours: Rebuilding After a Health Crisis 31:50 Landlining and Taming Your Phone 46:54 Talking to AI, Star Trek Style 55:57 September Books and Studio Update Thanks to our Sponsors: https://www.monarch.com (Use code “DEEP”) https://www.superhuman.com https://www.pipedrive.com/deep https://www.scribe.how/deep Credits: Podcast Production: Jesse Miller Newsletter/Research: Nate Mechler Theme Music: Jay Kerstens

SPEAKERS

Cal Newport
host
Productivity author and Georgetown University computer science professor, hosting the Cal Newport podcast.

EPISODE SUMMARY

In this episode of Cal Newport, featuring Cal Newport, A Single Sheet of Paper Can Fix Your Overwhelm explores cal Newport’s one-page Two Plus Five plan to escape flatness Cal Newport describes a period of overload where constant digital intrusions pushed him into a “flat” state of merely reacting rather than feeling present, grateful, or excited about the future.

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