Shadowing Practice: How Do I Reverse Brain Rot? - Learn English Speaking with Video

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Not long ago, I published a splashy op-ed for the New York Times.

It was titled, There's a Good Reason Why You Can't Concentrate.

Now, it argues that technology is rapidly diminishing our ability to think

and that this is a major problem for both the individual as well as the success of our society more broadly.

In it, I propose that the solution is a revolution in cognitive fitness,

not unlike the physical fitness revolution that emerged in the second half of the 20th century.

Here's how I conclude the piece.

I write, My intention is to spur a shift in understanding that can build into a larger revolution.

I'm done seeding my brain, the core of all that makes me who I am, to the financial interest of a small number of technology billionaires or the short-sighted conveniences of hyperactive communication styles.

It's time to move past fretting about our slide into the cognitive shallows and decide to actually do something about it.

Now, this essay has made the rounds, and I'm proud of it, but there's one question that I've been asked more than any other by people who read it.

How do I become more cognitively fit?

I gave a few ideas in the essay, but people want a more systematic brain fitness routine,

a sustainable way to push back against the digital forces trying to make us dumber.

Well, it's Monday, which means it's time for a Monday-advised episode of this show, which seems like the perfect opportunity to dive deeper into this question.

All right, so here's the plan.

In the weeks since this piece has come out, I've refined my cognitive fitness program into five different components, and I'm going to go through each of these.

I'll justify why each makes sense and then give some practical advice for making that component work.

Now, these five components add up to a basic cognitive fitness plan that I think basically everybody should consider adopting.

So if you've been feeling like you've literally been losing your mind to technology and you're ready to start taking back control, then this episode is for you.

As always, I'm Cal Newport, and this is Deep Questions, the show for people seeking depth in a distracted world.

And we'll get started right after the music.

All right, so let's get started with our first component here.

We'll do a reveal, and it is read every day.

I think this is a very effective tool.

In physical fitness, rather, there's a very effective idea is that you need to lay a base of regular activity.

This is my inspiration here.

So in physical activity, physical fitness, we might say, for example, you need to walk at least 7,000 to 10,000 steps a day.

This is associated with all sorts of positive health benefits.

Well, I think we need a similar base layer of fitness when it comes to cognitive training, and I think that should be reading.

Reading rewires your brain in a way that literally makes you smarter.

I want to actually read a quote from my New York Times piece about exactly this effect.

Making sense of written text exercises our minds in important ways.

We develop what the cognitive neuroscientist Marianne Wolfe calls deep reading processes

that rewire and retrain neuronal regions in ways that increase the complexity and nuance of what we're able to understand.

Deep reading is our species' bridge to insight and novel thought, she writes.

All right, so what's being said here is that the more time you spend reading, the more you're rewiring your brain to basically harness together different regions that were originally evolved for different purposes,

but when combined gives you this intellectual superpower, complicated thought, nuanced thoughts that brings more of your brain matter to bear at trying to understand

and produce original ideas and original understanding.

But there's another justification for daily reading as well.

It gives you practice with the fundamental skill of aiming your mind's eye at a desired internal target.

Now, we're already naturally born to be very good at aiming our attention at a salient external target.

So if I say, I want you to really pay attention in this basketball game to player number 23, we're very good at that oh, I can fix my attention and just watch that player.

But when it comes to putting our mind's eye on an internal topic like a thought or an idea, that requires practice.

That doesn't come naturally.

Reading is giving you that practice.

So if we read more, we're going to rewire our brain to be capable of smarter thought,

and we are getting practice directing our mind's eye in a way that will help us actually take advantage of that wiring.

All right, so if that's the big idea for the first component, let me give you some practical tips for actually succeeding.

If you're not a big reader, I think the key is to start with reading things that you are excited to read.

Do not be snobby early on.

Do not think, I need to be reading a good book that's going to impress my book club friends, or I need to be reading a big profound book, or otherwise it's a waste of my time.

Now, the act of decoding the symbols themselves at first is what we want to get used to.

The act of putting your mind's eye on one target for

a sustained amount of time is something we want to get used to.

So pick something you're excited to read.

It doesn't matter if it's simple or fun or trashy, if it's a romance novel or like a highly emotional Colleen Hoover novel,

or if you're reading a really trashy genre, adventure fiction, doesn't matter.

whatever you're excited about coming back to.

Now, I would start with 15 to 20 pages a day.

Let me tell you how you hit that target consistently.

Read with your lunch, read in bed before you go to sleep.

That'll get you the 15, 20 pages, no problem.

So it's a good automatic way to get to that base layer.

Over time, you want to increase those pages, maybe get closer to 30 to 50 pages.

This might require that you develop a little bit more of a reading habit.

Oh, like I have some time Before dinner, I'm going to actually sit and read.

I'm on the subway going to work.

I'm going to sit to read.

So as you get more used to reading, it'll be easier to develop a reading habit where you read in more times during your day.

The final place I want you to get is once you're used to reading, you can aim your mind's eye.

You're starting to build those connections.

It's to integrate more what I am going to call hard books.

So you start with books.

You're just excited to read.

So you do it.

once you're up to this 30 to 50 pages a day and aren't having much trouble hitting it, make one book in three quote-unquote hard.

And by hard, I think of that as if it's nonfiction, it's presenting sophisticated original ideas or analysis.

And if it's fiction, it's going to be a more challenging literary genre that is ultimately going to be more rewarding,

but takes more concentration to understand what's going on, who's who, slower consumption to make better sense of what's actually unfolding.

folding.

So you can think of the difficulty of the book you intake, like your mile time, if you're an amateur jogger.

If you're new to running, you're not going to be like, hey, I'm just going to whip off a 530 mile because I really want to do it.

You're not going to be able to do it.

But on the other hand, if you're continuing to train and you're running more and you're building up your endurance, then you can see that mile time coming down.

That's the way to think about hard books.

The more you read and the more sophistication you begin to interleave in, the more ease you'll have with tackling more and more difficult books.

And so where you want to end up here is this, a solid amount of reading every day, one out of three books hard.

One little addendum I'll add to

that is you should feel free to reduce the daily page count if you're reading a very hard book.

So what matters there is the slow contemplation, not the raw pages at that point.

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All right, let's get back to the show.

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All right, so that is component number one of five of our plan for cognitive fitness.

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Let's go to component number two.

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Don't avoid writing.

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Now, here's something I've learned.

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Most people don't like writing.

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They avoid it if they can.

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And now that we've introduced generative AI tools

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that are capable of doing more and more of especially like the low stakes everyday writing for you, many people are writing less than ever before.

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What I'm suggesting here is that you consider rejecting this trend in your own life

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and seeking out as many opportunities to write as possible.

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Now, to be clear, I understand why people don't like writing.

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This is not a moral failure.

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It's actually a physiological reality, a rational response to a physiological reality.

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I want to read a quote I wrote in a New

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Yorker piece I published a couple years ago about what happens in the brain when you write.

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All right, so here's what I wrote.

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Writing is hard.

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It requires us to use multiple parts of the brain in an improbable symphony of high-strain effort.

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Our hippocampus summons relevant facts.

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The prefrontal cortex tries to organize them.

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A brain region known as Broca's area helps us narrate in a familiar inner voice.

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Our verbal memory stores and manipulates the narration as we transfer to the page.

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Meanwhile, our brain recruits our spatial working memory, which evolved to track our location in physical space, to orient our words within a whole.

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So this is why we feel resistance to writing.

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We basically have to orchestrate many, many regions of our brain to work together in a way that they weren't evolved to do.

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It's hard, and we feel strain.

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But here's the thing, that sense of strain or difficulty

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that you experience when you face the blank page serves a useful purpose from a perspective of cognitive fitness.

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If we think of reading as helping to rewire your brain in a way that makes it capable of smarter thoughts,

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then writing we can think about is an activity that actually then makes use of those capabilities.

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It makes your brain more capable.

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It takes those yoked together regions of your brain, reverses the flow, and says, let's use this to produce original thoughts.

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We wired these to understand complicated thoughts.

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Now we can use them to produce original thoughts.

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So if we want to follow the fitness analogy we've been using here, reading is sort of like building a cardiovascular base and getting your body used to activity.

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You know, I jog, I walk every day, I stretch, I'm no longer inactive.

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Writing is like the intense gym workout.

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You need that base to be able to go to the gym and do a hard workout without just ripping every muscle,

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but it's that hard workout that's actually going to then grow demonstrable strength.

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So writing creates more strain and resistance than reading.

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It's harder, but it gives us a lot of cognitive strength.

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And if you think about that way, I think it makes more sense.

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Like you can walk and do steps and maybe even get in light runs every day.

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So you should be reading every day.

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Writing is like your gym workout.

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You want to seek out writing, but also recognize that it's going to require more concentration.

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It's harder.

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It's a harder thing, but we get the bigger gains from it.

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So I want you to change your mindset about writing.

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instead of thinking of that strain of facing the blank page to write that group email as an intolerable feeling, like I would do anything to get away from this.

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Instead, think of that strain you feel when facing the blank page, like the burn of a muscle in the gym.

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If you're working out, you learn to retrain your brain to say, ooh, I like that feeling.

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That means I'm about to get stronger.

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Yeah, it's hard in the moment, but I'm going to feel good afterwards and I'm going to get stronger.

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That's how I want you to think about the strain of writing.

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Do not flee it.

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Do not say, Gen AI will do this, and somehow this will make me more productive, as if that's really the bottleneck to your value production is how quickly you write the occasional email.

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It's just you fleeing the strain.

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Don't.

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You want to get that muscle stronger.

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All right, so here's some practical tips.

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Your self-perception matters.

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So you say, hey, I'm someone who likes to write.

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Just keep telling yourself that.

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Make that part of your identity.

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When our group at work is like, hey, who wants to send this message to the client?

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You be the one who says, I can do it.

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I can write it.

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I like writing.

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I'm good at writing.

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I don't mind doing it.

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Two, study technique when you read.

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Hey, why was this article good?

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What's the author they're doing here?

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Why is this flowing so well?

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Oh, look at this rhythm.

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Look at this switching back and forth between A and B.

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Look at this integration of quotes.

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It's like quote, sentence, quote, explanation, callback.

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Begin looking for, analyzing, understanding, and appreciate the art of writing in your reading.

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What you're doing there is you're pulling out techniques that you can then utilize in your own writing.

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It's going to make your own writing feel better.

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Use journaling or if you have a newsletter or whatever it is, but have some way that you are writing regularly, but also doing it in a way that forces you to structure your thoughts.

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That's why I like journaling or maybe if you're publishing a small newsletter, these activities force you to not just write words,

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but to use the writing to organize your thoughts, to take something that seems kind of clear in your head and have that feedback loop of like, how do I express this clearly on words?

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Oh, it wasn't as clear as I thought in my head.

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And that feedback makes me clarify it.

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And then the writing helps me again.

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and you get much more complicated thoughts out of it.

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You have to practice structuring your thoughts with text.

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You need something that you're doing semi-regularly that does force you to do that.

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It really could even be if you're reading interesting books, just taking notes in a Word file somewhere about the core ideas from each chapter as you read it.

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Even that internal exercise alone can help you make sense of thoughts

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and add much more structure to the thoughts that are in your head.

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I also want you psychologically to acclimatize to the 10-minute rule.

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So the hardest part about writing is the first 10 minutes.

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That's the part where you feel the peak intolerable seeming resistance because, again, remember that symphony of brain regions I talked about earlier.

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You have to coordinate a lot of your brain together before you can effectively start producing words.

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That takes time.

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That could take 10 minutes.

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So until all of those areas are successfully connected together and firing together, the writing is going to feel really bad.

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But then once they are, it gets easier.

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So if you're used to that, oh, the first 10 minutes are going to stink and then it's going to feel better.

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It feels much more tolerable.

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Like I know how this movie plays out.

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Yeah, yeah, yeah.

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This is really hard.

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I'm writing nonsense, but it's going to get better once I get to the other side of that 10 minutes.

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So really acclimatize yourself to that.

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And I think you're going to find writing to be less demanding.

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All right.

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So we've got two components of my cognitive fitness routine.

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Let's bring up the big board again.

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it's time for component number three here comes the big reveal go on thinking walks alright here's what I mean by that

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Jesse's amused by my tape I think it's dramatic Jesse what do you think

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I kind of like it alright those who are listening don't know you're missing a real

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I would say and Jesse tell me if I'm correct me

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if I'm wrong here avatar caliber effects we are deploying in this episode right now

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Just that's what I want you to imagine is actually happening on the screen.

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All right, let's keep going.

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What do I mean by a thinking walk?

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I want you to go for a walk several times a week.

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Do not bring your phone.

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If you have to have your phone, have it buried in a bag.

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Put on the ringer and put a headphone in your ear so if it rings, you'll hear it.

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So you're not checking it.

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It's actually going to be a pain to get it out.

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On the walk, I want you to think about something important to you.

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It could be professional.

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It could be personal.

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It could be a problem you need to solve.

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It could be something you're working through or maybe you're brainstorming or daydreaming about something you're excited about, but a solitary target that you're turning your mind towards.

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The key is to get practice on this walk of turning your intention inwards

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and making sense of some sort of information or yourself.

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That there's exterior distractions around and you're able to turn your intention internally

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and actually operate in an internal world of abstract thoughts.

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Now, in an age of constant algorithmically optimized diversion, we're sort of losing our comfort with this type of self-reflection.

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And I really think this is a problem from a cognitive fitness standpoint.

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Self-reflection is where you make sense of your life.

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It's where you develop your sense of self.

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It's where your best ideas come from.

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And it's very cognitively demanding because, again, we love to look at the tiger.

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We have a hard time turning inward.

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So it requires practice, and thinking walks are a great way to do it.

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I really think we underestimate now what we're losing when we don't spend time with our own thoughts.

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There's a famous book, for example, it was published back in 1948.

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It was called The Seven Story Mountain.

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It's the autobiography of Thomas Merton, who goes from being a sort of a drift academic in New York to a Trappist monk down in Kentucky.

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If you read this book, and I reread it recently, I have a first edition of it, his transformation from this unhappy academic to a monk.

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It's all about self-reflection.

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He dramatizes throughout this memoir his thoughts, his engagement with his thoughts, his dialogue with himself.

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It's all discernment.

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It's all exploration of what is going on inside his own head.

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Let me read you a quote from the book.

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This is a key scene when Merton gets this big feeling of inspiration from reading a Gerard Manly Hopkins poem.

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Hopkins is a sort of Jesuit poet and thinker.

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And he turns inward to try to make sense of this feeling and has a big revelation.

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All right.

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So let me read from the book here.

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Suddenly I couldn't bear it no longer and got into my raincoat

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and started down the stairs to walk to the local Catholic parish.

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And then everything inside me began to sing, to sing with peace.

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Later while walking the late night streets after a particularly debaucherous night, a crystal clear thought emerges.

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I'm going to be a priest.

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Now I'm adding there, there's a little bit of the quotes from the book, and some of that is my own summary of it.

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But basically what I'm capturing here is there's these key scenes

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in the book where he's reacting to the strong feeling from a poem, goes walking, thinking about it, thinks about it the next night after a hard night of partying,

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introspecting, turning his attention inwards and realizing, I think I need to be a priest.

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That's self-reflection.

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That's discernment.

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But it's not just about understand yourself.

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It's also about cognitive fitness.

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If you can turn your mind inward and keep it on a target, not only does it make your own life better, it makes your brain stronger for almost any type of purpose.

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All right, so here's some practical tips.

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These walks can be short at first.

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Maybe you do like one long one each week, like on the weekend, but otherwise these can be like relatively short walks.

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I'm just going around the block.

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Just get used to that rhythm.

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As As I mentioned before, if you absolutely have to bring your phone, put it in a place where you can't do a quick check, right?

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Because your short-term motivation system is always measuring the cost of various activities towards the benefit.

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So if the phone is in your pocket, it's saying we can pick that up and look at it.

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That's very low friction to do, but we're almost certainly going to get a reward for doing that.

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The reward wins over the cost.

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Let's do it.

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But if the phone is in the bottom of your bag, it's like actually the cost of having to stop

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and open the bag and go in and get it that might outweigh the reward of what we see on like TikTok.

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So actually I'm not going to generate a sense of motivation to do it.

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So it's easier to avoid distraction if you make the distraction less available.

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I think the gold standard is just don't have your phone, but if you do make it less accessible, it can also help if at the end of these walks, you journal your insights.

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So it forces you through this exercise of like, let me try to structure and make clear

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in a physical artifact what it was that I was wrestling with inside my mind.

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That's a feedback function that over time clarifies your internal thinking.

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So you need to think about what did I figure out on this walk?

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And when you write it down, you're like, oh, maybe that's not as clear as I thought.

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And that's going to actually help you get more cognitive fitness out of this actual exercise.

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All right, we're making good progress here.

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Let's go back up to the big board.

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It's time for our fourth item.

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The fourth component of my cognitive fitness routine, plug in your phone.

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You may have heard me talk about this before, but I think it's absolutely vital, so I actually want to emphasize it.

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When you're at home, do not have your phone with you.

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Keep it plugged in.

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I suggest keeping it plugged in in the kitchen.

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You can put on the ringer, so if someone calls, you can go look for it.

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You can go in there to check in on messages or to look things up.

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If you're waiting for someone to text you about something important and you worry about missing it, tell them, hey, my phone's in the other room,

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so call when you're ready and I'll hear the ring and then I'll know to come see what's going on.

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The key is to spend hours each day in your house without your phone there as a constant companion.

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Now, this might seem weird at first.

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Like, why am I artificially not holding on to my phone?

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But actually, the weird thing is always having your phone with you.

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I call this the constant companion model of phone usage, and it's not intrinsic to the device.

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This is actually an idea I've been writing about for a while now, that the original idea for a smartphone was not to be something you have on you at all times.

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That actually evolved later

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after the advent of the Apple App Store

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and the discovery by the social media companies that if people keep their phone with them at all times, they can exponentially increase the amount of engagement they get.

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So the constant companion model of using your phone is not some deterministic inevitability of having a smartphone.

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It's a business model based on fracking your attention.

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So the weird thing is actually having the phone with you at all time, not keeping it plugged in while you're in your house.

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So this is one of the best ways to fight back against this.

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Now, why does this matter?

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Because it gives you lots of practice doing things without that constant short-term motivation ping of pick up the phone, pick up the phone, pick up the phone,

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you don't realize the extent to

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which you're battling against your short-term motivation system with every single thing you do when the phone is with you.

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People report when they run this technique

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that it feels like a weight has been lifted off of their brain

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or they've been given some sort of highly potent synthetic Adderall.

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Because without that constant battle against your short-term motivation system to pick up your phone, you focused effortlessly.

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you get clarity you didn't have before.

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Every show you watch, conversations at the table, reading a book, doing chores, doing all these things without

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that temptation to pick up the phone completely changes your experience of what it can be like in the world, and that makes your mind much stronger.

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This is a great way to build up cognitive fitness.

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So here's some practical tips about it.

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If you want to listen to a podcast like mine during chores, use AirPods.

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If your house is large enough that you're going to another floor and the AirPods can't reach to where your phone is, then you can bring the phone to whatever floor you're on and plug it in somewhere there, but don't put it on your person.

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Train people who are used to texting you and getting rapid responses

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that you don't have the phone on your person when you're in your house.

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So if it's in the evening or the morning, they might have to call if they want to get your attention.

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And of course, the other advanced tip here is make the phone itself less desirable by taking off any app

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that makes money from your engagement, any social app, for example, take that off your phone.

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And this will give you a sort of diluted simulation of the phone plugged in effect

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when you're away from the house and the phone might be with you.

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The less interesting the phone is, the less strongly your short-term motivation system fights to try to get you to pick it up,

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and you get more training and practice just keeping your focus on whatever you happen to be doing.

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So it's a great way to pick up cognitive fitness.

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I sort of think of this as the stop smoking analogy.

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That's like the right analogy here.

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Spend a lot of time each day without your phone.

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It's like if you're trying to get stronger, Yeah, I think you should stop smoking.

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That sort of background activity that over time is making everything else harder.

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That's how I think about this.

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All right, we're down to our fifth and final piece of my cognitive fitness components.

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Let's give the big reveal.

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Learn a hard skill.

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This is the final component of my plan.

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Master a skill that requires you to focus to get better, but that also gives you clear rewards.

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You get a clear signal that, oh, I am getting better.

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So I have to focus to get better, but then I get a clear reward when I do.

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I think athletic pursuits fall into this, golf or tennis or pickleball or whatever it is.

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As you work harder on this skill, you get a clear reward of, oh, I'm getting better shots or I'm scoring more points.

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I think musical pursuits are obvious as well.

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Oh, I can play this song that's hard and it's cool and I couldn't play it before.

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I'm clearly getting better.

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Artistic crafts or pursuits, you can see the same thing oh, I'm better at knitting and you can see it because the sweater is more impressive.

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So I think this is a great way to build up skills.

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Now, actually, last week I had the author Brad Stolberg on the show

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to talk about how building a disciplined practice can make you less distractible, right?

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So, for example, he uses weightlifting, powerlifting as a centering force for his own cognitive life.

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And so that's part of it, right?

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If you're learning a hard skill, it builds up a sense of discipline so you can resist distractions easier, but there's other cognitive fitness advantages here as well.

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One of the big ones, I think, is it helps train your long-term motivation system that when we focus on something hard,

393

over time we get really meaningful rewards.

394

The more your long-term motivation system can get involved in the game, the more of these sort of hard-won meaningful rewards that you introduce into your life,

395

the more primacy your long-term motivation system gets over the short-term system.

396

The long-term system can swap it, right?

397

So if the short-term system is pick up your phone, pick up your phone, you know what can squash that?

398

The long-term system can come in and say, no, we're going to keep practicing the guitar because I have learned the rewards of mastering these songs are great.

399

And it's much bigger than the reward of seeing something interesting on TikTok.

400

So I can just turn down the volume on that short-term motivation system, and you're much easily able to keep your attention focused.

401

So the more experiences you give your long-term motivation system of successfully reaping long-term rewards,

402

the more you have the ability to modulate the influence of the short-term system.

403

And in other scenarios as well, that short-term system no longer is going to have as much of a bite.

404

The other cognitive fitness advantage of learning a hard skill is just practice focusing.

405

You know, it's hard to say, let me just sit down and focus just to practice it.

406

But if I have a reason to do it, I'm trying to learn this chord and then I learn it and then it sounds better, it's easier to sustain your concentration.

407

But that is just practice, again, with aiming your mind's eye, which a lot of cognitive fitness comes back to this facility with blocking out noise, modulating your short-term motivation system,

408

sustaining focus on a target of your choice.

409

This is an excellent way to practice that on a regular basis.

410

So we get the three benefits of this one.

411

What we talked about with Brad, in general, you're just more disciplined.

412

One, makes you easier able to resist distractions or diversions.

413

Two, it specifically rewires your long-term motivation system to help you with that.

414

And three, it's a great way to practice sustaining focus on a complicated target for a longer piece of time.

415

Some practical tips here.

416

This needs to be something that you do on a regular schedule, not just when you feel like it.

417

It should be a more disciplined pursuit.

418

It needs some sort of skill component that improves with deliberate practice but then gives you clear indications that you're getting better.

419

That's what's going to help your long-term motivation system learn.

420

There's some sort of coaching you can do here.

421

It helps.

422

Any sort of feedback or coaching from another person can really help you stick with it.

423

All right.

424

So there you have it.

425

I gave you five components for improving your cognitive fitness.

426

This is like a standard exercise routine before your brain.

427

Read every day.

428

Don't avoid writing.

429

Go on thinking walks plug in your phone, and learn a hard skill.

430

This is like the cognitive equivalent of having a reasonable health and fitness routine just to stay in reasonable shape.

431

You don't have to do these five, but you really should be thinking about your cognitive fitness like your physical fitness and health and say, well, here is what I do.

432

Here are my rules.

433

Here are my regular activities.

434

And maybe you customize this to yourself, but what I would like you to avoid is having none, to not be thinking about that at all.

435

Because we live in an environment now with so much digital junk food,

436

so much incentives, digital incentives for mental inactivity that if you're not thinking about it,

437

you're going to end up the cognitive equivalent of being really out of shape and unhealthy.

438

All right, so if you want to go deeper into these ideas, definitely read that New York Times piece.

439

It'll kind of lay out the whole philosophy there.

440

My book, Deep Work, which came out 10 years ago, lays a foundation for a lot of those ideas as well.

441

So check that out.

442

But there you go.

443

Get your brain smarter.

444

So when you incorporate the reading 30 to 50 pages, that can all be books, New York articles, magazines as well.

445

Yeah, I think that's fine.

446

Yeah, I think articles are fine.

447

Make it physical or Kindle, you know, not 50-page equivalent of tweets.

448

Like, well, you know, hey, I scrolled Twitter for three hours.

449

And if I really add up all those words, that's like 50 pages because what you want is

450

that sustained concentration of following the structure of the thoughts and getting lost in the particular piece without changing your cognitive context.

451

Yeah, I think articles are just as good.

452

Books, you read on a Kindle if you want.

453

That's physical.

454

It just uses electricity to change the physical configuration.

455

So there you go.

456

This is all an excuse.

457

You just like the fifth one because it's an excuse to play golf.

458

You're like, I'm just working on my cognitive fitness.

459

It's important.

460

I was thinking about that.

461

Yeah.

462

Effective feedback, your handicap goes up.

463

Is that effective feedback?

464

I don't know.

465

It's feedback.

466

That's for sure.

467

Okay, before we move on to our second segment, I want to take a quick break to hear from some more of our sponsors.

468

We talk a fair amount on this show about AI

469

and long-time listeners know that the AI future I'm most excited about is one in

470

which you use this technology to build custom tools or workflows aimed at specific efforts, automating the shallows so that you can focus on the deep.

471

Well, this is exactly the approach offered by Zapier.

472

With Zapier's AI orchestration platform, you can bring the power of AI to any workflow so that you can do more of what matters.

473

Whether we're talking about an autonomous agent or a customer chatbot or something else, you can orchestrate it with Zapier.

474

Here's an example I thought was really cool.

475

Let's say you're tasked with summarizing customer feedback that gets stored in a spreadsheet.

476

With just a few clicks, you can set up a mini AI agent in Zapier that, at a set time each week, can automatically gather that data from the spreadsheet,

477

summarize it, put it in an email, send it to the people that need to see it.

478

Zapier is for everyone, tech expert or not.

479

This is why teams have already automated over 300 million AI tasks using Zapier.

480

So join the millions of businesses transforming how they work with Zapier and AI.

481

Get started for free by visiting zapier.com slash deep.

482

That's Z-A-P-I-E-R dot com slash deep.

483

I also want to talk about our friends at Caldera Lab.

484

Hey, men, you need to start taking better care of your skin.

485

The best way to do this with Caldera Lab.

486

Caldera Lab makes high-performance skin care designed specifically for men's skin.

487

Men's skin is 25% thicker, oiler, and ages differently from women's, which means men need clean formulas engineered for their specific biology.

488

Caldera Lab's three-step regimen is powered by clean,

489

clinically tested ingredients and breakthrough patent-pending technology that delivers visible results.

490

All right, so here's how it works with Caldera Lab.

491

Step one is to use their cleanser, which will clear dirt, oil, sweat, and buildup.

492

Step two, you use their serum, which is clinically proven to reduce wrinkles, firm skin, and improve elasticity.

493

And look, if you're a tired old man like me, it helps reduce the puffiness under your eyes, which is, trust me, something you want to try to do.

494

Step three, you use their moisturizer when you're done, which is lightweight and non-greasy and helps your skin stay healthy.

495

I really hadn't done much with my skin until I got these three products from Caldera Lab.

496

I didn't realize how much I was missing.

497

This is a small habit that produces big results.

498

So go to calderalab.com slash deep and use the code deep for 20% off your first order.

499

All right, let's get back into it.

500

All right, well, you've heard enough from me.

501

Now it's time to hear from you.

502

As is our tradition at the end of the Monday advice episodes, I like to open my inbox and see what you and my audience has to say.

503

So if you have a question, a reaction, or something interesting to share, you can send it over to podcast.caldnewport.com.

504

All right, Jesse, what's our first message we have today?

505

The first message is from a former social media influencer.

506

Oh, interesting.

507

All right, so I'll just call this anonymous because I don't know

508

if they know if I was going to read this or not.

509

During my time in school, I accidentally became an influencer of sorts, which sounds weird, I know, on Instagram and TikTok in the nutrition space.

510

I gained followers, had millions of views, went viral, etc. At first, I was over the moon, but I quickly felt the mental impact of being chronically online.

511

I walked away from the slot machine and stopped posting on the platforms in 2024.

512

My experience with social media and the decrease in my mental health, productivity, original thought, individuality, happiness, etc. really shook me.

513

It's become a topic I'm extremely passionate about.

514

I share my journey on my blog

515

and plan to start a community group here for those looking to leave these addictive platforms.

516

It's definitely isolating being a 25-year-old who's not on social media, but reading your book was a nice reminder of why I chose this path

517

and how I know I'll be happier for it.

518

Thank you again for standing on your beliefs and being a guiding voice in this space.

519

I also find it extremely admirable that you're not on these platforms.

520

You walk the walk.

521

Well, that's great to hear, right, that when this person left their influencer role, they're like, oh, my God, everything is so much clearer.

522

I'm actually happier.

523

I didn't realize how much this is weighing on me.

524

One thing that captured my attention is that she said it's isolating being 25 and not on these platforms.

525

I'm interested in that.

526

I think

527

that is becoming less true as these platforms over the last

528

three years have to their doom followed the TikTok model of breaking away from following people,

529

following friends, choosing who you're trying to get content from, and have instead moved to a model of just we're going to algorithmically show you random short form stuff

530

that will press your internal button.

531

the more these become just abstracted slop entertainment, the smaller the impact becomes on, oh, I don't use these anymore because there's no one to notice it.

532

There's no one that you're talking to on there.

533

There's no one who's following you on there.

534

So no one knows that if you're on there or not, with the exception of like some memes you may or may not know.

535

So hopefully that is, that's becoming easier.

536

All right.

537

What else do we got, Jesse?

538

Our next message is from a writer reacting to your interview with Amy Timberlake.

539

Okay, interesting here.

540

All right, so this is from Anjali Banerjee, who knows Amy Timberlake.

541

So we interviewed the acclaimed children's book author, Amy Timberlake, I think two weeks ago, because we were interested in the idea that she uses a typewriter,

542

which is a slower piece of technology than a computer and has fewer features, but makes her a better writer.

543

We use this as a metaphor about slowing down can actually produce more, and technology doesn't always understand that.

544

It's always about just speeding up.

545

So Anjali Banerjee wrote and said, I wrote stories as a child on a typewriter

546

but switched to the Mac when it first came out and used computers thereafter.

547

But then about seven years ago, I decided that screens notifications were too distracting.

548

So I went to my local typewriter shop and bought an electric typewriter, but I had to keep programming the margins.

549

So I took it back and bought my first completely manual typewriter, a Hermes Rocket, circa 1956.

550

From there, I caught typewriter fever and now own over 100 manual machines.

551

That would be me, Jesse.

552

If I started getting typewriters, this whole office would be full of typewriters everywhere.

553

I'm curating my collection, focusing on keeping typewriters with typefaces

554

that can be easily scanned into Word using OCR apps or unusual models with unusual typefaces.

555

I wrote much of the first draft of my 14th novel on a typewriter, and I posted an image of the typewritten draft of the first paragraphs versus the final version on my blog.

556

Oh, we should look at that.

557

Let's bring this up here, Jesse.

558

This is the blog post.

559

So Anjali Banerjee publishes under the name A.G.

560

Banerjee.

561

And I'm putting this on the screen here.

562

Okay, there we go.

563

So look at that old-fashioned typewriting.

564

And then this is actually an interesting article because she talks about what her final published opening was versus this.

565

So she cut most of this, but she wrote about how this is how she got out all the relevant thoughts.

566

And then she realized what's actually core here.

567

And then she cut a lot to get to the final version of it.

568

But the essay helped her, the typewriter helped her work out, helped her work out those views.

569

So I think that's, I think that's pretty cool.

570

I mean, again, the idea here that this comes back to, it's all about bottlenecks.

571

In fact, I think we might get into this in more detail in an upcoming episode.

572

But it's this idea that there's a lot of steps involved in doing creative or cognitive work.

573

And a lot of the tools we come up with, the digital tools that are supposed to make us more productive, speed up parts of that process.

574

But it's like an assembly line.

575

And what really matters is the bottleneck pieces, right?

576

So if you do the other steps faster, it's just going to pile up work at the bottlenecks.

577

You're still not going to get more actual results out.

578

And often the bottlenecks in cognitive or creative work are not sped up by just having better tools.

579

And in fact, sometimes they require that you step away from tools to be able to actually improve your output there.

580

And I think typewriting is a big piece of this.

581

Like the bottleneck for book writing is often producing really good words.

582

And improving that bottleneck is often not about some tool that makes you go faster, but actually being able to spend more time in a cognitive

583

state where you're more likely to come up with the good things.

584

And so you can have as many AI sped up research database tools as you want.

585

But if that bottleneck stays small, you're still not going to be producing books much faster.

586

So I think that's cool.

587

Also, I didn't realize this, Jesse, it's a good idea that what people do who write on typewriters is they scan it.

588

That was new.

589

So she was saying she finds typewriters that have fonts

590

that can be easily scanned into like Word with an optical character recognition program.

591

So you do it, you type, and then at some point you scan those in a computer and now you're editing on the computer.

592

I kind of like that workflow.

593

Just some insider baseball for the audience.

594

It is incredible how fast you type.

595

Did I type?

596

Yeah, so I was thinking if there was typewriters all around here, it would be kind of loud.

597

It would be loud.

598

I do have a loud keyboard, which I want to say Jesse refuses to use.

599

I like the other one.

600

Oh, the other one's so much worse.

601

You don't like the other one?

602

Okay, so audience.

603

I have a beautiful mechanical typewriter that lets me type at an incredibly fast speed.

604

Very good, springed up.

605

It's loud, but it's a very good mechanical typewriter.

606

And Jesse insists on using the Apple magic where it's like the little flat keys on the rubber gaskets.

607

It's like soft.

608

I don't know.

609

I kind of like it.

610

It's hard to go fast.

611

So the mechanical one, the finger springs back up so you can get back into action a little bit quicker.

612

I think that's if you type a lot faster than I do.

613

Well, we are going to start recording this podcast on wax cylinders.

614

And then we can later like remaster them.

615

See, I'm going to embrace this.

616

So then we can later remaster them into digital.

617

But that way we'll focus more.

618

The other insider baseball is like you not only type fast, but you keep on typing.

619

Like you don't stop typing.

620

I've been writing for a long time.

621

So you're just like, go.

622

I do go.

623

I write a lot and I write fast.

624

Without AI.

625

All right.

626

Do we have any more?

627

We have one more message, right?

628

Yeah, we do.

629

All right.

630

Our final message is a case study of someone putting your advice into practice.

631

All right.

632

Let's see what we got here.

633

This comes from Solomon.

634

And then Solomon says, I run a textile company in Pakistan.

635

I employ about 200 people and it's growing fast.

636

I came across your podcast and then picked up deep work a couple months ago.

637

I want to share what happened because I think you'd find it interesting.

638

I deleted Instagram, Facebook, LinkedIn, and Twitter from my phone.

639

Not my accounts, just the apps.

640

If I need them, I can log in on a computer.

641

And that's it.

642

That was the whole intervention.

643

The first few days were rough.

644

I didn't realize how deep the habit was until there was nothing to scroll.

645

I literally asked my wife if I could use her Instagram.

646

Her feed was built for her, though, and I quit after two minutes.

647

A week later, I forgot those apps even existed.

648

My phone usage dropped from 6.5 hours a day to 3.5.

649

That's 90 hours a month I was just handing over to feeds.

650

But the numbers aren't even the main thing.

651

I started sleeping better, started working out again, and this is the one that hit me hardest.

652

I'm actually present with my six-year-old daughter now.

653

More drawing, building, and playing in the last month than the previous four.

654

I didn't need a vacation to be a good dad.

655

I just needed to put down the phone.

656

I wrote about this experience on LinkedIn and it kind of blew up.

657

People messaging me saying they're deleting their apps.

658

Others saying they've been struggling with the same thing for years.

659

Wasn't trying to preach or anything.

660

Just shared what happened.

661

Honestly, your work was the push that started all of it.

662

I'm now doing deep work sessions for most mornings, 60 to 90 minutes, no distractions, still figuring out how best to use them as a CEO.

663

Turns out removing noise doesn't automatically give you clarity.

664

That's a different problem.

665

But even the early sessions have produced some of the best thinking I've done in years.

666

All right.

667

I love that story.

668

I mean, look, if you take the benefits

669

that you get from stopping using social media on your phone and you just listed them abstractly, people would pay huge money for those benefits.

670

If you said, I have a productivity tool that is going to gain you back 90 extra hours, it's going to significantly increase the time with your kids,

671

your ability to work out, you're going to feel better.

672

You're going to produce better thoughts.

673

If I said I had an app that did that or a pill that did that, this would be the like ozempic of intellectual activity.

674

Everyone would be all over it, but it exists.

675

Just stop using social media on your phone.

676

It's just these huge benefits are just sitting there.

677

It's like people in physical fitness are like exercise.

678

If you could put the benefits of semi-regular, moderate exercise into a pill, it would be a blockbuster.

679

Well, it's the same thing.

680

The benefits of not using social media on your phone, especially as like a grown up with kids, are immense.

681

Sometimes you just need a push.

682

You just got to stop it.

683

Just like I said in that New York Times piece, stop with the moderation, stop with the, well, I just use this in this case and I have these apps to control this or that.

684

It's digital ultra processed food.

685

It's digital Doritos.

686

It's digital Oreos.

687

You're a grown up.

688

Don't eat Oreos.

689

Don't eat Doritos, right?

690

We just need to move on from algorithmically curated short form content.

691

It adds no value to your life and you get massive value if you stop using it.

692

So I think that's a great example of what can be gained.

693

So thank you, Solomon, for sending that in.

694

All right.

695

Like we like to do, I want to end our Monday episode by quickly bringing up the speed with what I'm up to.

696

So I read the other day, the book I read last week was The Noonday Devil.

697

This was recommended by one of our listeners.

698

It's written by Jean-Charles Nault in French Forgive me,

699

but I didn't write down the translator's name He's a Benedictine monastic, I believe

700

So it's a religious book It's published by the Ignatius Jesuit Press

701

But it's interesting This is why the listener suggested it to me

702

Because he thought there'd be some overlap With what we've been

703

talking about here with the deep life It's about the Greek term acedia A-C-E-D-E-I-A which you can translate as like spiritual sloth.

704

And it was this really big issue for the early monks, right?

705

This is something that the desert fathers, the original monastics in the Near East deserts of the early common era, they struggled with in their sort of desert monastic cells.

706

St. Thomas Aquinas wrote a lot about this in the medieval period.

707

And then it sort of fell off the radar.

708

And this book is bringing it back.

709

It's saying we should bring this term back because it's really useful.

710

And I did find some interesting.

711

I mean, anytime we have people writing about one of these mental states or productivity issues for 2,000 years, I'm interested.

712

I was like, ooh, I like these older takes.

713

And there's a couple interesting things I'll mention real quick I learned from this book.

714

So this idea of spiritual sloth or acedia, part of the definition is a certain lack of activity, right?

715

So part of it is you could just not do stuff.

716

You just stop doing stuff.

717

And they kept that as a problem.

718

But what was interesting is they said the other way

719

that acedia can show up is essentially busyness for the sake of busyness.

720

Now, the term that the French author uses is confusingly translated as activism

721

because obviously activism has a clear meaning in English of like you are advocating for a cause.

722

But they actually – the author means activism differently here as like pseudo-productivity, busyness for the sake of busyness,

723

being active for the sake of being active without an actual meaningful goal to it.

724

So I thought that was interesting.

725

They're like spiritual sloth, this sort of sense of despair could either lead to I just stop doing things

726

or I'm just doing nonsense all the time to distract myself.

727

And the real cure is meaningful activity aimed at meaningful goals.

728

So that was an interesting book.

729

I mean, these are like religious academic books are not necessarily like the most fun reads, but I got a lot of good information out of it.

730

and otherwise the main thing else that's going on in my

731

life is I'm still trying to figure out I have summer coming up I'll keep you posted

732

but I always have my summer schedule

733

that is how I run my weeks during the summer

734

when I don't have class responsibilities at Georgetown

735

and I am thinking about a shift this year Jesse my traditional summer schedule has been deep work every morning

736

till late morning or lunch

737

and then I would do Tuesday Wednesday Thursday in the afternoons is

738

when I would do other things like podcast recording or meetings or calls, keeping Monday and Fridays open of calendar things, professional calendar things.

739

So I can just like have long days thinking and reading or even just recharge.

740

I'm thinking about switching it to Monday, Tuesday, Wednesday as the days with my active afternoons.

741

And then Thursday, Friday leading to the weekend being the days where I don't schedule things on the calendar.

742

And I think that's going to match better our podcasting schedule.

743

You're still going to deep work in the morning, right?

744

Yeah.

745

Deep work every morning.

746

Yeah, that's the gimmick.

747

So anyways, I'll see.

748

Like if you stop doing deep work, nobody's going to listen to the show anymore.

749

It all falls apart.

750

Which, by the way, it's like all the pressure of the internet is...

751

You better keep on doing deep work.

752

I mean, all the pressure of the internet is like, hey, just work on the stuff you do afterwards.

753

But if you don't have anything to talk about, what's the point?

754

Then you just get like obsessive about, I don't know, your thumbnails or something.

755

But like you still actually have to have something to talk about.

756

You got to do deep work with human he said he

757

wanted to do it with you um yes yeah yeah we

758

could do it together he said he wanted to do all right me

759

and human do some deep work do some deep work together um

760

as long as i don't go in the gym it's a

761

strong individual strong individual man they're out there yeah he like set some record on

762

that one uh cameron hayes podcast because like whenever

763

that people come on his podcast he puts him through this gauntlet of exercises

764

and he like carry the boulder up the mountain

765

or something didn't take any breaks i'm not going on cam

766

haines's i'm not going to cam haines's podcast that's like the

767

worst way to get people out of your show like hey

768

come on my podcast have a pretty good audience um you're

769

gonna have to carry a boulder up a mountain yeah then run 10 miles

770

and then lift oh my my equivalent's gonna be like all

771

right i'm gonna make you spend an hour reading in translation

772

a book on a cd that's my equivalent of pushing the boulder up the mountain

773

or we'll do a typing speed challenge It might be strong.

774

But what's your WPM?

775

What's your words for a minute?

776

All right.

777

That's all the time we have for today.

778

Thank you for listening.

779

We got an AI reality check themed episode coming on Thursday and then another advice episode Monday to follow.

780

So we will see you soon.

781

And until then, as always, stay deep.

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Vocabulary and speaking notes for this lesson

This video has 781 sentences and 9859 words to shadow. The speech runs for 51:33. The speaker talks fast, about 191 words per minute, so expect linked and reduced sounds. 83% of the words are among the 3,000 most common in English; the rest is worth studying before you start.

Key vocabulary in this video

15 less common words from the video, with pronunciation and meaning:

cognitive /ˈkɑɡ.nɪ.tɪv/ (adjective) — Relating to the part of mental functions that deals with logic, as opposed to affective which deals with emotions.
fitness /ˈfɪt.nəs/ (noun) — The condition of being fit, suitable or appropriate.
component /kəmˈpoʊ.nənt/ (noun) — A smaller, self-contained part of a larger entity. Often refers to a manufactured object that is part of a larger device.
motivation /ˈmoʊ.tə.veɪ.ʃən/ (noun) — Willingness of action especially in behavior.
reward /ɹɪˈwɔɹd/ (noun) — Something of value given in return for an act.
podcast /ˈpɑdˌkæst/ (noun) — A program, especially an audio program, produced on a regular basis, delivered over the Internet in a compressed digital format and designed for playback on…
skill /skɪl/ (noun) — A capacity to do something well; a technique, an ability, usually acquired or learned, as opposed to abilities that are regarded as innate.
feedback /ˈfiːdˌbæk/ (noun) — Critical assessment of a process or activity or of their results.
strain /stɹeɪn/ (noun) — A particular variety of a microbe, virus, or other organism, usually a taxonomically infraspecific one.
practical /ˈpɹæk.tɪ.kəl/ (adjective) — Relating to, or based on, practice or action rather than theory or hypothesis.
routine /ɹuˈtin/ (noun) — A course of action to be followed regularly; a standard procedure.
productivity /ˌpɹɒdʌkˈtɪvəti/ (noun) — The state of being productive, fertile, or efficient.
meaningful /ˈmiː.nɪŋ.fl̩/ (adjective) — Having meaning, significant.
complicated /ˈkɑm.plɪˌkeɪ.tɪd/ (adjective) — Difficult or convoluted.
concentration /ˌkɑn.sənˈtɹeɪ.ʃən/ (noun) — The act, process or ability of concentrating; the process of becoming concentrated, or the state of being concentrated.

Phrasal verbs you will hear

think about /ˈθɪŋk əˌbaʊt/ (verb) — To ponder.
talk about (verb) — Used to draw attention to the speaker's characterization of someone or something.
pick up (verb) — To lift; to grasp and raise.
look at (verb) — To observe or watch.
go on /ˈɡoʊˌɒn/ (verb) — To continue in extent.
work out /ˌwɝk ˈaʊt/ (verb) — To calculate.
go in (verb) — To become obscured by clouds.
hear from (verb) — To receive updates or opinions from (someone).

Pronunciation to watch

The speaker uses 226 contractions and reduced forms, such as you're, I'm, don't. Say them the short way, as you hear them.

The “sh” and “zh” sounds: motivation /ˈmoʊ.tə.veɪ.ʃən/, concentration /ˌkɑn.sənˈtɹeɪ.ʃən/, reflection /ɹɪˈflɛkʃən/, intention /ɪnˈtɛnʃn̩/, unusual /ʌnˈjuːʒ(u)əl/
Long words — get the stress right: motivation /ˈmoʊ.tə.veɪ.ʃən/, productivity /ˌpɹɒdʌkˈtɪvəti/, complicated /ˈkɑm.plɪˌkeɪ.tɪd/, concentration /ˌkɑn.sənˈtɹeɪ.ʃən/, successfully /səkˈsɛs.fə.li/

How to practise with this video

Listen to the whole video once without speaking and note the words you do not know.
Start at 0.75× speed, shadow it sentence by sentence, then go back to normal speed once it feels easy.
Record yourself and compare with the original, paying attention to words like cognitive, fitness, component.

דקדוק בסרטון הזה

המבנים שהדובר משתמש בהם הכי הרבה, עם המילים המדויקות מהסרטון:

מבנה	בסרטון
הווה מושלם ממושך (Present perfect continuous) have/has been + -ing — פעולה שהתחילה בעבר ועדיין נמשכת עכשיו	you've literally been losing · we've been using · I've been writing
משפטי תנאי (Conditional sentences) if + clause, will/would + verb — תנאי ותוצאה שלו	if it rings, you'll hear
הווה מושלם (Present perfect) have/has + past participle — פעולה שקרתה בעבר ועדיין יש לה חשיבות או השפעה עכשיו	has made · has come · have trusted
סביל (Passive voice) be + past participle — הדגש הוא על מה שקורה, לא על מי שעושה את הפעולה	was titled · I've been asked · is read

מהי טכניקת השאדואינג?

שאדואינג היא טכניקת למידת שפה מבוססת מדע שפותחה במקור להכשרת מתורגמנים מקצועיים ופופולרית על ידי הפוליגלוט ד"ר אלכסנדר ארגואלס. השיטה פשוטה אך עוצמתית: אתה מקשיב לאודיו באנגלית ילידית וחוזר עליו בקול רם מיד — כמו צל העוקב אחרי הדובר עם עיכוב של 1–2 שניות בלבד. בניגוד להאזנה פסיבית או תרגילי דקדוק, שאדואינג מכריח את המוח והשרירים בפה לעבד ולשחזר דפוסי דיבור אמיתיים בו זמנית. מחקרים מראים שזה משפר משמעותית את דיוק ההגייה, האינטונציה, הקצב, הדיבור המחובר, הבנת השמיעה ושטף הדיבור — מה שהופך אותו לאחת השיטות היעילות ביותר להכנה לIELTS Speaking ולתקשורת באנגלית בעולם האמיתי.

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בחר מצב תרגול

הורד אפליקציה

The 15% Rule: How to Learn Faster | Andrew Huberman

The lost art of accomplishment without burnout | Cal Newport for Big Think +

The Morning Routine That Sets Up Your Entire Day | Andrew Huberman | Raj Shamani Clips

10 Signs You're Struggling With Brainrot (What To Do)

How to Train Your Brain to Enjoy Hard Work | Andrew Huberman

C1 ADVANCED ENGLISH LISTENING PRACTICE

Social Media is Warping Your Mind

The Science of Thinking

A 4-Step System to Process Information with Extreme Clarity

It's Boring, But These 5 Habits Will Change Your Life.

Why You Need to Read Hard Books

How Exercise Benefits Your Brain - Exercise and The Brain (animated)

Vocabulary and speaking notes for this lesson

Key vocabulary in this video

Phrasal verbs you will hear

Pronunciation to watch

How to practise with this video

דקדוק בסרטון הזה

מהי טכניקת השאדואינג?