168. Why You Can't Focus and the Framework to Actually Fix It (A Complete Guide to Deep Work)

Last year I went on a business retreat in Austin that completely changed how I think about working, and it all comes down to one thing: deep work. In this episode I break down Cal Newport's framework from the book Deep Work, the four rules for building a focused work practice, and exactly how I've implemented it into my own life and business.What I cover:👉🏻 Why focus is a skill - not a mood - and how to start building it back👉🏻 Cal Newport's four rules of deep work: work deeply, embrace boredom, quit social media, and drain the shallows👉🏻 The Austin retreat story - how two-hour focus blocks completely changed my output👉🏻 The science behind why 90 minutes to two hours is the perfect deep work window👉🏻 How to train your brain back to focus - starting with 25 minutes and building from there🎙️ Referenced in this episode:👉🏻 Lazy Adjacent Episode (overstimulation): https://www.youtube.com/watch?v=ikoiOiK0cUQ&t=1455s👉🏻 Defaults Episode: https://www.youtube.com/watch?v=AIO4cIHE1-M👉🏻 Sunday System Episode: https://www.youtube.com/watch?v=QEcDDxqLW0gSubscribe to Beyond Your Budget:https://breakyourbudget.substack.com/Personal Finance Starter Kit: https://breakyourbudget.substack.com/p/your-personal-finance-starter-kitBREAK YOUR BUDGET RESOURCES:💸 Personal Finance Dashboard:https://breakyourbudget.com/personal-finance-dashboard💸 Basic Budgeting Template: https://breakyourbudget.com/basic-budgeting-template💸 FI/RE Template: https://breakyourbudget.com/fire-template💸 RENT VS. BUY CALCULATORhttps://breakyourbudget.com/rent-vs-buy-calculator💳 Tools I Use:Rakuten Cash Back: https://shorturl.at/w0PcHSoFi HYSA: https://secure.money.com/pr/pa5344bfc4f2Try Classpass: https://classpass.com/refer/UKLV6BN026All Other Resources: https://breakyourbudget.com/links👩🏼‍💻 Inquiries: [email protected]📸 Instagram: https://www.instagram.com/breakyourbudget/📲 Tiktok: https://www.tiktok.com/@breakyourbudget📸 Instagram: ⁠⁠https://www.instagram.com/michela_alloccaa💸 My ShopMy: https://shopmy.us/shop/michelaalloccaTimestamps00:00 — The Austin retreat and how it changed how I work05:00 — The reframe: focus is a skill not a mood06:00 — Cal Newport's Deep Work and the four rules07:00 — Rule 1: Work deeply — the four philosophies and which one I use08:00 — Rule 2: Embrace boredom and schedule your phone use09:00 — Rule 3: Quit social media (or at least reduce it)11:00 — Rule 4: Drain the shallows — minimize shallow work14:00 — Deep work vs. shallow work and why most of us are stuck in shallow19:00 — The two-hour work block and why it's the sweet spot24:00 — How I structure my deep work sessions in Notion25:00 — Training your brain back — start with 25 minutes29:00 — How to set up your environment for deep work32:00 — Why you have to rest as deliberately as you work