How to Enhance Focus and Improve Productivity | Dr. Cal Newport

(instrumental music) Welcome to the Huberman Lab Podcast, where we discuss science and science-based tools for everyday life. I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine. My guest today is Dr. Cal Newport. Dr. Cal Newport is a professor of computer science at Georgetown University. He did his training at MIT, and he is currently both a professor and the author of many best-selling books focused on productivity, focus, and how to access the specific states of mind to bring out your best in terms of cognitive performance and indeed, in terms of performance in all endeavors. 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 and indeed, my life in general, because it spells out how exactly to go about doing one's best possible work. For me, that's in the context of science and podcasting, but it includes tools that I and many others have extended to other aspects of their life as well, and it's a book that I highly, highly recommend everybody read. 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. And as the title suggests, it gets into specific protocols to avoid burnout and to bring about one's highest quality work over the greatest amount of time. Today's discussion starts off with extremely practical steps that any and all of us can use in order to enhance our level of focus, productivity, and creativity. Cal shares much of his specific practices, and also offers some alternative practices for those of you that perhaps do not want to disengage with social media or with smartphones or with email to the extent that he does. I found the conversation to be extremely useful in the sense that I indeed am on social media, I use email, I use my phone and texting quite often, so I'm not somebody who's willing to completely disengage from those tools, but I share in the sentiment that those tools can often be an impediment to doing one's best work. So today's discussion gets into not hard and fast rules for enhancing focus and productivity, but a variety of different tools that you can select from in sort of a buffet to suit your particular needs. We also of course discuss the specific research studies around focus and distraction, task switching and context switching, all of which support the specific protocols that Cal offers. So whether you're somebody who has issues with attention and focus or whether you're somebody that's just feeling overly distracted by the number of things in your email inbox or the number of texts or what's happening out in the world, by the end of today's episode, I'm confident that you will be armed with the best science-supported tools, that is protocols, in order to access the states of mind that will enable you to do your best possible work. Before we begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford. It is, however, part of my desire and effort to bring zero-cost-to-consumer information about science and science-related tools to the general public. In keeping with that theme, I'd like to thank the sponsors of today's podcast. Our first sponsor is Helix Sleep. Helix Sleep makes mattresses and pillows that are of the absolute highest quality. And I've spoken many times before on this podcast about the fact that quality sleep is the foundation of mental health, physical health, and performance. And to get the best possible night's sleep, it's absolutely key that your sleeping surface, that is your mattress, suit your specific needs. Helix understands this, and they've developed a brief two-minute quiz in which you can match your body type and sleep preferences, that is whether or not you sleep on your back, your side, or your stomach, whether or not you tend to run hot or cold in the middle of the night. Perhaps you don't know the answers to those questions. That's okay. You answer the questions in that brief two-minute quiz, and they match you to the specific mattress ideal for your sleep needs. In my case, that was the Dusk, D-U-S-K, mattress. I started sleeping on a Dusk mattress well over three years ago, and it has significantly improved my sleep. And as a consequence, I feel more focused and alert. I'm better able to do all the things that I need to cognitively, physically throughout the day. So if you're interested in upgrading your mattress, simply go to helixsleep.com/huberman. Take that brief two-minute quiz, and they'll match you to a customized mattress ideal for you. You'll get up to $350 off any mattress order and two free pillows. Again, go to helixsleep.com/huberman for up to $350 off and two free pillows. Today's episode is also brought to us by Maui Nui Venison. Maui Nui Venison is the most nutrient-dense and delicious red meat available. I've spoken before on this podcast, and there's general consensus that most people should strive to consume approximately one gram of protein per pound of body weight. Now, when one strives to do that, it's important to maximize the quality of that protein intake to the calorie ratio, because you don't want to consume an excess of calories when trying to get that one gram of protein per pound of body weight. Maui Nui Venison has an extremely high-quality protein-to-calorie ratio, so it makes getting that one gram of protein per pound of body weight extremely easy. It's also delicious. Personally, I like the ground venison. I also like the venison steaks. And then for convenience, when I'm on the road, I like the jerky. The jerky has a very high protein-to-calorie ratio, so it has as much as 10 grams of protein per jerky stick, and it has something like only, like, 55 calories. So again, making it very easy to get enough protein without consuming excess calories. If you would like to try Maui Nui Venison, you can go to mauinuivenison.com/huberman to get 20% off your first order. Again, that's mauinuivenison.com/huberman to get 20% off. Today's episode is also brought to us by Joovv. Joovv makes medical-grade red light therapy devices. Now, if there's one theme that I've consistently put forward on this podcast, it's the powerful role that light has on our mental health, physical health, and performance. Joovv makes medical-grade devices that emit both red and near-infrared light. Red and near-infrared light is so-called long wavelength light, and it's able to penetrate deeper into tissues than shorter wavelength light, like blue and green lights. Those red and near-infrared long wavelength lights have been shown to be beneficial for everything from skin health, to wound healing, to eye health, and even for mitochondrial health. What sets Joovv apart from other red light and near-infrared light devices is that they are clinically proven to emit the specific wavelengths at the specific intensities required to achieve specific biological effects. Personally, I use the Joovv handheld light both at home and when I travel. It's only about the size of a sandwich. It's very convenient to use. I also have a Joovv whole body panel, and I use that about three or four times a week. If you would like to try Joovv, you can go to J-O-O-V-V.com/huberman. Joovv is offering an exclusive discount to all Huberman Lab listeners with up to $400 off select Joovv products. Again, that's Joovv, J-O-O-V-V.com/huberman to get $400 off select Joovv products. And now for my discussion with Dr. Cal Newport. Dr. Cal Newport, welcome.