6 Strategies for Improving Focus & Reducing Distraction from Deep Work by Cal Newport

Anyone who knows me would say that I am a busy person. I've often got several projects on the go. These last few years, I'm beginning to wonder if this pace of life is taking its toll. I'm generally more tired, and more stressed. But does it have to be like that? Just like everyone else, I want to be invincible, do the things I love without experiencing too much stress or getting burned out. I decided to read this book because I'm looking for thoughts and ideas on questions such as:

Can I maximise my productivity, attention and focus in limited timespans and still get a lot done?
Does this mean I can work less, but still be impactful?
Are there ways to regain some energy without giving anything up?

So I dived in. As with any book, there's always lots to learn but in reality there are only a few key things that end up sticking with me. Here they are, in case they stick with you too.

#1 Turn off data when I leave the house

We don't know how to be bored anymore. Not having data when I leave the house means that I cannot whip my phone out when waiting for something, or if I am delayed. I am forced to be present, and sometimes to be bored. Focus is a skill, and it's hard to cultivate when we spend so much of our time distracted. So reducing distractions (and stimulation) makes it easier for me to knuckle down when needed.

#2 Put my phone in a drawer

This isn't technically a strategy that Newport suggests, but he does talk about the importance of a shutdown routine (see #5), and one of my favourite quotes from the book is "When you work, work hard. When you're done be done."

I have started putting my phone away in a drawer when I sit down to dinner, around 7.30pm. I don't look at it again until the following morning. This simple action has multiple benefits:

I sleep better
I actually do my morning practices before getting sucked into my day
I am able to rest deeply

The in a drawer part is critical here - if I cannot see my phone I don't reach for it. Simply putting it in another room where I can still see it if I go in there doesn't work!

I use this strategy at weekends, in the evenings when going to bed, and during the day when I want to do some deep work.

#3 Notice if you have an "any-benefit" mindset

Newport talks about this with respect to choosing tools to help you in your work - every tool has at least one benefit for why it exists (otherwise it wouldn't exist!) but that isn't a good enough reason to go for it. Instead ask, what are the reasons that it's right for you? What positive impact will it have for you?

The first time I read this section I almost skimmed over it, thinking it was pretty much common sense. But then I realised that it could be the reason I make myself feel guilty about my decisions. And it's definitely not limited to tool selection! I now consider this an important strategy for any type of decision making. Just because there's one good reason to do something, doesn't mean that I have to do it. I'm not sure if that makes sense, but I've found it to be incredibly freeing.

#4 Where else can you work?

It's commonly said that we have our best ideas when we least expect it. In the shower, out on a walk or whilst doing the washing up. Processing ideas and problem solving are an important part of most jobs, and they can definitely be done away from the computer, in fact they probably need to be.

One of my somatics teachers, Elizabeth Wakley, recently said that she believes she has her best ideas whilst running because both the left and right sides of her brain are both online. This stuck with me - I often have lots of ideas when out walking - I think it's the rhythmic movement of both sides of the body in these types of activities that wakes up both sides of the brain. At least, that's how I see it.

Any time we can find to not sit and stare at a screen should be embraced. And just because we're not at our computer doesn't mean that it's not work.

#5 Be intentional about finishing work

The ability to focus my attention is what I'm seeking, but this resource is finite. I need to rest just as deeply as I work in order to recharge and be ready for the next day. Newport suggests implementing an intentional work shutdown routine at the end of the day. He suggests using a ritual to signal the shutdown and saying something out loud to let your brain know that you're finished.

I must admit that I don't have a shutdown mantra yet. But I do try and finish the day properly (harder, but arguably more important, when you work from home). Here's what I do:

Make sure all the outstanding thoughts, ideas and tasks are out of my head
Take one last look at my task list, moving what's not done to tomorrow
Turning my computer off when I'm done

I know it doesn't sound like much, but it does definitely help.

#6 Go big, or go home

Newport tells the story of J K Rowling and how she decided to stay in a luxury hotel whilst writing the last Harry Potter book. She was struggling to get it done, and needed some Deep Work time. Making a grand gesture (such as paying a lot of money for something) can help us see the value of something, and create a little pressure to get it done.

I already had this idea before reading Deep Work - to choose a location and go there either overnight, or for a few days, in order to make progress with a project. The book solidified my desire to do this, and yet it's the only takeaway that's still outstanding. Maybe this summer I'll finally get around to doing it.

Conclusion

The ability to carry out deep work is becoming increasing valuable at the same time as it's becoming increasing rare partly because humans are so easily distracted. But humans are also happiest when we're doing challenging stuff.

So in order to do meaningful work and not burnout in the process, we must learn how to embrace boredom, remove distractions and how to properly rest.