The Battle for Attention, Part 3: Getting Back Our Focus—As a Lifestyle

This is the third part of the blog series The Battle for Attention. It is based on the ideas in Deep Work by Cal Newport. The explanations, connections, and conclusions are my own.

The previous parts of this series were about how effortless attention works, internal and external triggers, and techniques to maintain traction over distraction. After spending enough time fighting against Siren’s call, the next step for me was Cal Newport’s philosophy of Deep Work—not just as a focus technique but as a way of approaching life.

Newport has conducted extensive research identifying how famous thinkers approached their process of thinking and creating. He proposes a practical philosophy rather than just a set of concentration techniques—a modern mix of mindfulness, stoicism, and curated intellectual practices. He states, “Deep work is to cultivate an ability to produce real value in an increasingly distracted world; and to recognize a truth embraced by the most productive and important personalities of generations past: A deep life is a good life.”

Deep work, then, is the ability to focus intensely on cognitively demanding tasks, an increasingly rare yet valuable skill in today’s culture of busyness—the tendency to equate being busy with being productive. Deep work fights this in a world where visible busyness is often mistaken for productivity, arguing that true progress comes from deep, undistracted focus.

And I’d like to clarify that when talking about work, I’m not referring to just one kind of work, tasks you do for a wage. It’s about any task that is meaningful to you and requires your focus—whether artistic, scientific, or personal.

Deep Work: Intense Focus as a Competitive Advantage

Newport argues that modern technology has created three advantaged groups: those who have money, those who are the best at what they do, and those who can work creatively with intelligent machines. Only the first group does not require deep work to thrive.

The quality of work we produce depends on two key factors: time spent and intensity of focus. If you increase focus, you can reduce the time needed to produce high-quality work. Newport encourages individuals to develop their own deep work philosophy by experimenting with routines and rituals. His ideal recommendation is to build up to three 90-minute deep work sessions per day, as this is the maximum amount of intense focus the brain can sustain daily.

However, I slightly disagree with this fixed slot allocation. I think this varies for each person. Some thrive on routines and can commit to them easily, and this 90-minute routine might work perfectly. But others struggle with rigid structures, and thus we need not follow a given formula without questioning it, but to find what works best for you.

For those who struggle with routines, The Roosevelt Method might be worth exploring—working in intense, time-boxed sprints. Theodore Roosevelt excelled academically despite his numerous commitments by treating study sessions as high-intensity workouts. Newport suggests setting ultra-focused time slots and working with “blistering intensity” during these sessions. This approach has really worked for me, as someone who finds long, steady routines difficult to maintain.

I found the concept of ritualization particularly useful: you minimize the amount of willpower needed to do a task by coupling certain habits together in time or space. For example, waking up, making tea, and immediately sitting down to write 500 words makes writing a natural part of your morning— if you are a morning person, of course. As Newport puts it, “Great creative minds think like artists but work like accountants.”

Take Breaks from Focus, Not from Distraction

Think you’re taking a break when you check your phone? You are literally right. Micro-distractions break your focus and make it harder to re-enter deep concentration. Research suggests that it takes 8 to 25 minutes to return to the same level of focus after an interruption.

Newport suggests reversing this habit: schedule specific times for distractions and make focus your default state. This is a rather philosophical approach, but changing your mindset about what is a break to you can be very useful.

Another powerful technique is productive meditation, which links to effortless attention. Newport recommends activities like walking or jogging to process complex problems. If your mind drifts, gently refocus it on the issue at hand. This habit enhances problem-solving skills and builds resistance to distractions. Ever had a breakthrough idea in the shower? That’s because your brain had uninterrupted space to activate the default mode network, a brain network that activates (as its name suggests) during idle moments, but it’s also deeply involved in idea creation and memory.

Memory training is another underrated tool for getting focus as our default state. Elite memory athletes don’t have superior innate abilities—they have trained themselves to sustain attention (yes, they do exist: here is an article about their brains). Using visualization techniques, chunking information, and mental association tricks can improve focus. Over time, these practices make deep concentration easier—and they’re also fun to experiment with.

Detoxing From Digital Information

Remember Alice in Wonderland? She falls into an infinite loop of random (often useless) situations. It’s the perfect metaphor they’ve found to describe the internet—we’re all Alice, trying not to fall into the hole each time we click our browser, and then drinking any poison we can take in hopes of escaping.

One of the biggest challenges in regaining attention is managing this huge rabbit hole that is internet use. Our brains crave novelty, and digital information feeds this need in infinite loops. Newport suggests treating internet usage like a detox: instead of sporadically resisting, schedule designated on-periods. Train yourself to stay offline during deep work blocks to gradually reduce dependence on instant digital stimulation.

The neuroscience behind digital information craving is hard to digest. Deep concentration strengthens neural pathways by increasing myelin, the insulation around brain circuits. Just like lifting weights builds muscle, deliberate focus rewires the brain for sustained attention. Distraction from digital information does the opposite—it floods the brain with dopamine, preventing the strengthening of these precious connections.

Deep work isn’t just beneficial for neurological reasons—it also enhances well-being. Learning to manage attention has positive psychological effects: the mind enjoys being in a state of flow, producing high-quality work. And if you’re into philosophy (which we all should be), deep work engages us in meaningful work, countering nihilism and providing life with an intended purpose.

Shut Down and Be Bored

Deep Work emphasizes the importance of rest: the mind must have regular leisure time. Stepping away from intense focus helps the brain recover and process information more effectively. According to the Attention Restoration Theory, exposure to nature during these breaks acts like a brain reset. Moreover, according to the Unconscious Thought Theory, thinking unconsciously about a complex problem during this off period can be better than conscious problem-solving.

Another critical insight is that deep work is not just about improving concentration—it’s also about overcoming the desire for distraction. Constantly switching between low-stimuli/high-value tasks (like writing) and high-stimuli/low-value tasks (like scrolling social media) teaches the mind to never tolerate an absence of novelty, making focus even harder to sustain.

To counter this, we must relearn how to be bored. We’ve internalized the idea that we must be busy all the time, but this is unsustainable. The concept of boredom is more complex than it seems—The book How to Be Bored by Eva Hoffman explores this topic from philosophical, psychological, and practical perspectives.

Attention Is the Basis of Meaningful Actions

Developing deep work is a permanent, ongoing process. I’ve noticed that it gives me a sense of empowerment—the feeling that I’m doing something useful for myself instead of just going with the flow of daily life.

Embracing deep work as a way of life redefines how we engage with the world and build our lives. It’s the little poison Alice takes to escape the rabbit hole and return home—except we must drink it every day until we get used to it. In doing so, we create a more meaningful, fulfilling, and impactful life.