Productivity expert Cal Newport said you should ruthlessly eliminate shallow work—here are 5 things I did to make focus feel automatic

Cal Newport changed my perspective on work forever. When I first read about his concept of eliminating shallow work, I thought it sounded great in theory but impossible in practice. I was wrong.

After years of feeling scattered and unproductive despite working long hours, I decided to take his advice seriously. The results were incredible. My focus became almost automatic, and I started getting more done in less time.

Here are the five specific changes I made that transformed how I work.

1. I blocked time for recovery after distractions

This one was a game changer for me. I used to think I could jump right back into deep work after checking my phone or responding to a quick email. Then I discovered research from the University of California Irvine that completely changed my approach.

The study found that after any distraction, it takes an average of 23 minutes and 15 seconds to fully get back to the task you were doing. Twenty-three minutes! That quick email check I thought was harmless was actually costing me nearly half an hour of deep focus.

Once I learned this, I started building buffer time into my schedule. If I knew I had to check emails at 11 AM, I wouldn’t schedule any important work until at least 11:30 AM. This gave my brain time to properly reset and refocus.

I also started treating distractions more seriously. Before, I would let myself get pulled away by notifications or random thoughts. Now I write them down on a notepad beside me and deal with them during designated break times. It sounds simple, but knowing the true cost of each interruption made me much more protective of my focus time.

The difference was immediate. Instead of feeling frustrated when I couldn’t get back into flow after checking my phone, I now expect it and plan for it. This small shift in how I structure my day has made deep work feel much more natural and sustainable.

2. I stopped trying to multitask completely

I used to pride myself on being a great multitasker. I would have multiple browser tabs open, switch between documents, and respond to messages while writing. I thought I was being efficient. The research proved me completely wrong.

Experts found that multitasking can slash your productivity by as much as 40%. Your brain literally cannot do two cognitively demanding things at once. It just switches back and forth rapidly, wasting mental energy each time. Some researchers say it’s one of the worst things you can do for your work quality.

When I first tried to stop multitasking, it was harder than I expected. The urge to check something else while working was almost automatic. I had to physically close all browser tabs except the one I needed. I put my phone in another room. I even used website blockers to keep myself from mindlessly opening social media.

The first few days were uncomfortable. I felt like I was missing out on something. But then something interesting happened. My work started improving dramatically. Articles that used to take me three hours to write were done in 90 minutes. The quality was better too, with fewer errors and clearer thinking.

Now I batch similar tasks together. I write in the morning when my mind is fresh, handle all emails in one session after lunch, and do administrative work in the late afternoon. Each task gets my complete attention. No exceptions.

3. I added a second monitor to my workspace

This might sound like a small thing, but adding a second monitor was one of the best investments I made in my productivity. I was skeptical at first. How much difference could an extra screen really make?

The famous Utah experiment that Dell cites showed people completed text-based tasks 44% faster and spreadsheet work 29% faster when they switched from one monitor to two. Having everything visible without switching windows eliminates a major source of shallow task-switching.

Before getting a second monitor, I was constantly switching between windows. Research document, writing document, reference materials, email. Each switch was a tiny interruption, a small break in concentration. I didn’t realize how much mental energy I was wasting just navigating between windows.

With two monitors, I keep my main work on one screen and reference materials on the other. When writing, I have my outline on the left screen and the document I’m working on on the right. No more losing my place or forgetting what I was about to write while searching for information.

The setup wasn’t expensive either. I found a decent monitor for under $200, and the productivity gains paid for it within the first week. If you work on a computer for any significant amount of time, I cannot recommend this enough.

4. I started taking walking breaks for thinking work

Back when I was teaching, I noticed something interesting. My best lesson ideas never came while sitting at my desk. They came during my walk to the coffee shop or while pacing around the classroom after students left. When I became a full-time writer, I forgot about this for a while.

Then I discovered Stanford University experiments that found people produced 60% more creative ideas while walking compared to sitting, whether on a treadmill indoors or strolling outside. Movement literally boosts your brain’s problem-solving abilities.

Now I schedule walking breaks specifically for thinking through difficult problems. When I’m stuck on how to structure an article or can’t find the right angle for a piece, I go for a walk. I don’t bring music or podcasts, just a small notebook to jot down ideas.

The results have been remarkable. Problems that seemed impossible at my desk often solve themselves within 10 minutes of walking. I’ve had breakthrough ideas for articles, solved client challenges, and even worked through personal decisions during these walks.

I try to take at least two thinking walks per day, usually mid-morning and mid-afternoon. They’re not long, just 15-20 minutes, but they’ve become essential to my creative process.

Sometimes I walk around the neighborhood, other times just around the building if the weather isn’t cooperating.

5. I added better lighting to my workspace

This was the change I was most skeptical about, but it made a surprising difference. I used to work in whatever lighting was available, usually just the overhead fluorescent lights in my home office. I didn’t think lighting mattered much as long as I could see my screen.

I invested in a good desk lamp with adjustable brightness and color temperature. In the morning, I use bright, cool light that mimics daylight. It helps me feel alert and focused. In the evening, I switch to warmer, dimmer light to reduce eye strain.

The change was subtle but significant. I stopped getting those afternoon energy crashes as often. My eyes felt less tired at the end of the day. Most importantly, I could maintain focus for longer periods without feeling mentally drained.

I also rearranged my desk to face the window. Natural light during the day makes a huge difference in my mood and energy levels. On cloudy days, the bright desk lamp compensates. It’s such a simple change, but it’s made my workspace feel more energizing and conducive to deep work.

Final thoughts

Looking back, implementing these five changes completely transformed how I work. What used to feel like a constant battle against distraction now feels natural and almost automatic. I’m not perfect, and some days are still challenging, but the difference is remarkable.

The best part is that none of these changes required massive lifestyle overhauls or expensive tools. They’re simple, practical adjustments that anyone can make. Start with one that resonates with you and build from there.

Cal Newport was right about creating space for the deep, meaningful work that actually moves the needle in our careers and lives. These five changes helped me find that space, and I’m confident they can help you too.