What are the 4 Rules of Deep Work?

TLDR

Introduction to Deep Work

In today's world full of distractions, being able to focus deeply on important work is becoming rare and valuable.

Cal Newport's book "Deep Work" explains this concept and gives a simple framework to help you develop this important skill.

What Exactly is Deep Work?

Deep work is "doing professional activities without distractions that push your brain to its limits. This creates new value, makes you better at what you do, and is hard for others to copy."

Newport shares four basic rules that help build a deep work habit.

Let's look at each one.

Rule #1: Work Deeply

The first rule is to actually make time for deep work in your schedule and create routines that help you get into this focused state. Newport suggests four different ways to schedule deep work:

Four Scheduling Approaches

Monastic Approach

Cut out almost all shallow tasks to maximize deep work time. This works best if your job mainly requires deep focus.

Bimodal Approach

Set aside specific chunks of time for deep work and use the rest for everything else. For example, you might use certain days of the week or months of the year mainly for deep work.

Rhythmic Approach

Make deep work a daily habit by scheduling blocks (usually 90 minutes) each day. This works well if you have a busy schedule with many responsibilities.

Journalistic Approach

Fit deep work wherever you can in your schedule. This requires practice to quickly switch into focus mode.

Creating Helpful Routines

Besides scheduling, Newport stresses the importance of routines that tell your brain it's time to focus. This might include having a special place to work, set start and end times, rules about internet use, and things that help you concentrate (like having coffee or snacks nearby).

Rule #2: Embrace Boredom

The second rule is about training your brain to focus by getting comfortable with being bored instead of always seeking stimulation. In our connected world, we've gotten used to filling every free moment with quick distractions from our devices.

Newport says this constant task-switching trains our brains to never tolerate boredom, which hurts our ability to concentrate. To fix this, he suggests:

Practical Ways to Build Focus

Plan Internet Time

Only use the internet during times you've planned ahead, not whenever you feel the urge.

Think While Doing Simple Activities

Use time spent walking, showering, or commuting to focus on one work problem instead of letting your mind wander or looking for distractions.

Make Your Thinking Structured

When tackling a tough problem, clearly define what you're working with and what steps to take next, instead of just thinking in circles.

Practice Memory Exercises

Activities like memorizing cards can help improve your ability to focus intensely.

Rule #3: Be Selective About Social Media

The third rule questions whether all popular social media tools are actually necessary or helpful. Newport isn't saying all social media is bad, but that we should be more thoughtful about which tools we use based on how they actually help our work and personal goals.

The Thoughtful Approach to Choosing Tools

He suggests using what he calls the "craftsman approach":

• Figure out what things really matter for success in your work and personal life
• For each app or tool, decide if its benefits clearly outweigh its downsides for those important things
• Only use a tool if it passes this test

The 30-Day Break Test

Newport also suggests taking a 30-day break from social media to reset your relationship with these tools and see how much you really need them.

Rule #4: Cut Down on Shallow Work

The final rule focuses on reducing shallow work—the easy, logistical tasks that fill our days but don't create much value. While some shallow work is necessary in any job, Newport suggests ways to minimize it:

Ways to Reduce Shallow Work

Plan Every Minute

This makes you more aware of how you spend your time and helps you make room for deep work.

Rate How Deep Tasks Are

Think about how long it would take to teach a smart new college graduate to do each of your regular tasks. The less time needed, the more shallow the task.

Set a Limit for Shallow Work

Decide what percentage of your time should go to shallow versus deep activities.

End Work at a Set Time

Setting a firm end to your workday (like 5:30 PM) pushes you to be more intentional about how you use your limited time.

Filter Communication

Create systems to screen out low-value messages and requests that waste your time and attention.

Conclusion

Putting Deep Work Into Practice

Newport's four rules provide a simple framework for developing a deep work practice in a world full of distractions and shallow activities. By scheduling focused work time, getting comfortable with boredom, being selective about technology, and cutting down on shallow tasks, you can greatly increase your ability to do meaningful, focused work that creates real value.

Remember that building a deep work habit takes time. Start with one rule, see how it works for you, and gradually build a practice that fits your specific situation and goals.