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Last time you met my friend, Cal Newport. Cal has been saying crazy things for nearly two decades. I introduced you to three of his countercultural, mic-drop ideas that came from his last three books:
Don’t follow your passions. Instead, hone a valuable skill that may become a passion.
To get ahead, learn to do deep work.
Technology likely has control over you. So take it back.
This guy doesn’t beat around the bush.
A purposeful and meaningful life takes more than just being aware of some good ideas. You’ve got to incorporate the ideas into the nitty gritty of your life.
Today I’m going to share my top five actionable takeaways from Cal.
Here’s what we’ll cover:
Time Blocking: a method to add two hours to your day
Digital Declutter: 30 days to free your life from technology’s control
Technological Distance: put space between you and your tech
Transition Time: your new jet pack for deep work
#DeleteSocialMedia (get the irony?): the one-move game changer
[1] Time Blocking: a Method to Add Two Hours to Your Day
We all have good intentions for our day. Actually following through is where things get dicey. Let me show you a simple method to help ensure your intentions and priorities are represented in how you spend your minutes and hours. The simple practice will save you some serious time (like hours a day!). Sounds great, right?
Time blocking is the most important skill Cal has taught me. It has reshaped my work day (and, sometimes even my days off).
Time blocking is a method to thoughtfully plan what you want to do throughout the day. It gives every minute of your work day a job. Don’t let that freak you out. It’s easier than you think.
Here’s how you start: [from Deep Work pages 223-225]
Get a lined piece of notebook paper.
On the left side, mark every other line with an hour that represents your normal work day.
Divide your work day into blocks of activities. For example, you may create a block from 1:00-1:30 PM to read my emails. :)
Fill out your entire work day with blocks. They don’t all have to be big projects. It can include blocks for tasks, relaxing, lunch, or whatever else.
At a minimum, block 30 minutes at a time. If you have several different tasks you want to do in one block, just label it “tasks” and then create your list off to the side.
Here's what a time-blocked day could look like:
You may be thinking, “That looks great and all, but my day never goes as planned.” That’s totally fine. Your time block plan isn’t meant to be rigid. Be flexible with the things that come up. If you have to shift something around, go ahead and cross it out and rework the rest of the day’s schedule accordingly.
Here's what a real day might end up looking like:
Time blocking is attempting to plan in advance how you’ll use your time throughout the day. No big deal if plans change. The goal is to avoid randomly going through the day, hoping to do deep work, but never getting around to it because of one seemingly urgent request after another. Time blocking takes all our good intentions and creates a concrete plan to make it happen. It’s all about being proactive rather than reactive. By time blocking in advance, you’re telling your day what you want to do with it, rather than addressing anything and everything as it comes your way.
It’s painful to remember my life before time blocking. I’d usually start the day checking emails and allowing the tasks in my inbox to dictate the day. This was a surefire way to ensure I was constantly doing shallow work. I’d often feel like my day was full, busy, and yet got nothing done. It was as if I had handed control of my day over to other people’s requests. If you aspire to focus and do deep work, you have to make time for it. The best way to make time is to proactively block off time.
Now, getting into the weeds:
Build extra margin for each time block. Most of us will underestimate how long something will take. At the start, build in more time than you think you need.
Find your prime time. Most people have a time in the day when they’re most productive. For me, back in college, it was 7:00-10:00 PM. For the last several years, it’s definitely before noon, roughly 8:00-11:30 AM. Aim to use and protect your prime time for deep work. Avoid checking email or addressing random to-dos.
If your schedule changes throughout the day, find a minute to cross out the rest of the day's plans and reorganize it. I write in pencil so I can easily erase my previous plans and rework it a bit.
You can get started with a sheet of lined paper. If you’d like, get a spiral notebook. Or if you want to level up, I use this. It’s affordable and already has the hours printed in it. (Don’t buy Cal’s own Time Block Planner. It’s really bad. The cover is flimsy, the pages don’t lay flat, and there’s not much room to make changes.)
Give time blocking a try for two weeks. You’ll be shocked at how different your day looks simply by following this strategy.
[2] Digital Declutter: 30 Days to Free Your Life from Technology’s Control
11 hours. That’s how long the average American adult spends in front of a screen. Now, you may think, “Of course, I’m in front of a computer all day for work.” But 45 minutes of that 11 hours is social media. Nearly 5 hours is some sort of TV or video (Nielson).
People say that tech addiction is a real thing. Here’s what I’m sure of: technology is everywhere. It’s almost always with us, from the moment we wake up to when we go to bed at night.
You may or may not be controlled by tech. But there’s a way to find out. Try to declutter your tech. Sounds easy, right? Think again.
A digital declutter is a 30-day technology break to rediscover and repave an enhanced existence. The following steps are from Cal’s book Digital Minimalism:
Set aside 30 days to take a break from optional technologies in your life.
Before the 30 days, explore and rediscover activities and behaviors that you find satisfying and meaningful.
Make a list of activities to fill the empty space. I started carrying a book around with me. As in a physical book with paper pages to turn.
At the end of the break, reintroduce optional technologies into your life, starting from a blank slate. For each technology you reintroduce, determine what value it serves in your life and how specifically you will use it so as to maximize this value.
Does this technology support something that I deeply value?
Is this technology the best way to support that value?
How will I use this technology going forward to maximize value and minimize harms?
The point of the declutter isn’t just a reset. It’s intended to change your relationship with technology for the long haul. At the end of 30 days, only add technology back into your life that is meaningful and useful. Honestly assess each piece of technology and evaluate whether or not it promotes or detracts from your values and dreams. Don’t let short-term convenience derail you from going after your long-term goals and dreams.
My Experience with a Digital Declutter
I did a 30-day digital declutter back in 2019. It meant no TV or non-work related computer and smartphone use. Yeah, can you imagine a month without ESPN, Youtube, The Office or your favorite app?
Let me tell you, it was really hard! But it was so worth it.
The effect of those 30 days has made me more aware, focused, and present.
Awareness
I found that I used my phone as a mini-escape from something hard or boring.
Challenging project at work → Scan through my email again
Five Minutes of Downtime → Find a good (but distracting) article to read
Waiting at a red light → Check to see if there are any new texts
Hard decision to make → Get the latest update from ESPN...again
Need to rewrite a poorly written paragraph → Check my phone home screen for any new notifications (this actually just happened)
I was surprised to see how much of my day, whether conscious or unconscious, was spent avoiding what I knew I should be doing. Values are really important to me, but my day was often dictated by impulse.
In addition, I noticed how nearly everyone around me was in front of a screen. Old and young alike, at the store or hanging out, work or relaxing, screens were everywhere.
Focus
With a hearty dose of awareness, I was able to focus like never before. Projects that had lingered for months (sometimes years) started getting done. You know, the things you should do but can never quite find the time? Yeah, like writing a will. It actually got done. Challenges I thought would require an entire day ended up getting knocked out in just a few hours.
Presence
Prior to the declutter, my phone would always have a slice of my attention. Moments of boredom were quickly diverted to looking at a screen. Even when I hung out with people, I’d check my phone frequently or sense phantom notifications (seriously, phantom notifications are a thing).
Now, especially when hanging out with people, I find myself listening more, engaging in conversation, and connecting on a deeper level. It’s almost like operating on a different wavelength.
Life hasn’t been perfect since the declutter, but it’s been a lot better. My intake of ESPN (and sports in general) has plummeted. I stopped using my phone as an alarm clock and began using the time before falling asleep to read books. My ability to focus has skyrocketed. In short, life is better.
A digital declutter isn’t easy. But it’s worth it. It will be eye-opening at the least and life-altering at the most.
[3] Technological Distance: Put Space Between You and Your Tech
Create physical distance between you and technology.
Don't always have your phone on you. Find ways to separate from your phone. [e.g., put your phone in the foyer]. For example, when you get home, plug your phone in somewhere and leave it plugged in. For the rest of the night, use it like a corded phone. Remember those? Or, if you’re hanging out with friends or heading to the store, leave your phone in the car.
Distance creates a small barrier to use your phone. And that small barrier can be huge to help you take control of your life, do deep work, and be present.
[4] Transition Time: Your New Jet Pack for Deep Work
Transition times are gold mines for deep work. It’s the time we spend commuting, waiting in line at the store, walking to and from places. Often transition times are spent being entertained by our phone. Instead, try taking advantage by considering a project you’re working on. Think about what might be challenging or next steps you want to take.
Mulling over deep work in a non-work environment provides new ways of looking at problems and taps into deeper levels of creativity. I know people who intentionally take walks in the middle of the day to do this very thing.
For me, my morning commute often produces some insight on a current project that allows me to hit the ground running once I’m in the office.
Next time you have some transition time, try it out.
[5] #DeleteSocialMedia: The One-Move Game Changer
Ready for the last one? Brace yourself. Seriously. Alright. Here it goes. Delete all social media. Yep, I just went there. Just get rid of it all and see what happens. This might be the quickest, easiest way to accomplish 80% of the benefit of being a digital minimalist. The quickest way to get back 10 hours a week is to delete all your social media accounts. Every single one. Facebook, Instagram, TikTok, Snap, and whatever new ones crop up. Delete them from your phone. Deactivate your accounts. You’ll be more free than you ever knew.
Now, I want to be straight up. I still have a Facebook account. Does that make me a hypocrite? Perhaps, but here’s how I use it: I’ve defined what I want Facebook to do for me and limit my usage to just that. So, I have Facebook to use the Marketplace. I’ve done all I can to limit every other aspect of Facebook. I’ve disabled the NewsFeed. I don’t have the app on my phone. I’ve systematically deleted all notifications and emails (though, they have a sneaky way of continuing to show up).
Don’t get me wrong, I’m not doing these things because I think I’m great. It’s because I know how I can throw away hours of my time aimlessly scrolling in a world of information that’s almost entirely irrelevant to me and will leave me discontent. And, honestly, I just feel way freer without it.
Now you know my friend, Cal, and my top five ways to take action. Let me know if you end up trying any of his advice. I’d love to hear how it goes.
Key Resources + Some Randomness
Cal, in his own words, explaining time blocking: article and/or this video.
Is Google Making Us Stupid? by Nicholas Carr. An insightful article written back in 2008 that shows how technology is actually changing our brains.
Tech-Wise Family by Andy Crouch. A helpful book as you think about tech use beyond yourself, into your home and family.
“Why the News Makes Us Dumb” by C. John Sommerville. A fascinating look at how the product of daily news itself (not some media company) is one reason why we've lost the ability to reflect, consider complex issues, and become so polarized. Oh yeah, it was written in 1991!
I always love feedback and perspective. If you've got thoughts, just hit reply and let me know.
And, want to intro me to something that's really helped you? Drop me a note.
Until next month,
Josh
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