Why You're Always Tired & Exhausted (No Matter What You Do) | Cal Newport

[@shoshanakirya-ziraba8216]

I used to stay late when I had a difficult task to work on. Continuity really helps. Getting 3 hours uninterrupted each work day would be amazing.

[@HDougMatsuoka]

Thanks for this. I’ve been working on this problem for a while. I’m an IT guy but my idol is the German composer Johann Sebastian Bach. He was 38 when he took his post as the head of church music in Leipzig Germany. He had to provide music for the town’s churches for Sunday service in the form of a cantata, a multi-movement work for instruments and voices. Most composers would have brought a catalog of past work and “networked” with fellow composers by swapping cantatas with them which would have reduced the composition load. Bach had to do things like teach Latin to the kids at Thomas School, audition musicians, teach them, rehearse etc. But from his son we know that during this period he did his composing on Mondays. Maybe a little bit on Tuesdays, but the master had to be at copyists on Wednesday for rehearsal on Thursday and performance on Sunday. In his first year in Leipzig, he wrote more cantatas than there are Sundays and that includes St John’s Passion, one of the masterworks of Western Classical Music. Your video touches on Bach’s solution. I’m sure in his household (he fathered 20 children in all) the rule was, “Don’t bother your dad while he is composing!” No doubt he spent Mondays in his man cave.

[@thephoenix3523]

Thank you, 🤘

[@risika]

I was listening to a podcast that said it’s important to live life by design over emotions. Basically as humans we tend to default to our negative emotions and avoid challenges. Developing a routine is key for maintaining well-being, especially when dealing with mental health (OCD for me). For me, adopting activities like exercise, journaling, and studying, involved embracing a strategy of consistent mediocrity. This helped me build discipline and avoid burning out, and self hate. Sharing my progress on KZbin has been a way to hold myself accountable and track my journey. Historically I had a habit of going too hard, not being able to sustain the Herculean effort, giving up and hating myself. So now I’m trying to give consistent mediocre effort frequently. And it’s crazy how it adds up.

[@SisypheanRoller]

I find it interesting that you use the word "mediocre" to describe your efforts.

[@Heyu7her3]

Idk how people are able to journal.. I'm trying to reflect/ ruminate less 😅😢

[@Damo20]

This is great advice, thank you 🙏

[@aprilaries164]

This is 🔥. Thank you for sharing

[@natanribeiro6536]

🎯 Key Takeaways for quick navigation: 00:13 😴 The psychological exhaustion that knowledge workers often feel is not just due to lack of sleep but more complex underlying issues. 01:11 🔋 The common notion that "work volume" is draining our energy like a battery may not be the full explanation for constant tiredness. 01:38 📈 Examples like Maria Popov and Robert Caro, who have high work volumes but aren't exhausted, challenge the idea that work volume alone is the problem. 04:36 ⏱️ Survey data suggests that most knowledge workers aren't working as many hours as they think, further questioning the "work volume" theory. 05:19 🔄 The real issue seems to be "context switching"-constantly moving between different tasks-which is mentally exhausting. 08:44 📚 Research by Sophie Leroy indicates that "attention residue" from switching between tasks impairs performance and contributes to exhaustion. 11:33 🗂️ The solution is to seek "sequentiality" in work: focusing on one thing at a time and reducing context switching. 12:54 ⏳ Time block planning and accepting that you can only productively push fewer things in a day can help in reducing context switching. 15:53 📧 A specific tip is to "single-thread your inbox": tackle emails by context to minimize context switching and make the process less exhausting. 19:35 🚀 The conclusion is that it's not the volume of work but the constant context switching that is the main source of exhaustion for knowledge workers. 21:40 🧠 Therapy is recommended for managing racing thoughts and ruminations, especially for knowledge workers whose brain is their main tool. 22:21 🤔 The logistical challenges of finding a good therapist can be daunting, but online services like BetterHelp offer a flexible solution. 25:26 🪒 Emphasizes the economical and efficient use of Henson razors, suggesting that paying more upfront can lead to long-term savings. 26:10 📚 For building reading stamina, interval training and choosing interesting books are key; also avoid constant smartphone checks. 30:09 💤 If you're getting 8 hours of sleep and still feel exhausted, consider limiting screen time and focusing on sleep hygiene. 33:14 📝 Improving daytime work organization, capturing tasks in trusted systems, and having a good shutdown routine can also improve sleep. 36:16 ⏳ Feeling stressed during leisure time may be due to the lack of a plan; sketching out a light plan for non-work hours can help. 38:22 🔄 The stress from work is often not due to having a plan but due to what is in the plan. Changing what you do can make a huge difference. 40:08 😐 Boredom is a strong emotional signal in humans, driving them to do things. It's part of what makes humans innovative. 41:57 📖 A Benedictine monk disagrees with the notion that discipline is an identity, arguing that it is a tool for developing an identity. 42:24 🤔 The concept of discipline in personal development is often misunderstood. Discipline serves as the foundational layer of efficaciousness, empowering individuals to take meaningful action towards their goals. 43:34 🏋️ "David Goggins style philosophy" focuses on extreme feats of discipline, which may be too intense and not sustainable for everyone. 45:25 ⚙️ Discipline isn't the end goal but serves as a catalyst that allows you to focus on what really matters in your life. It's about building a foundation of efficaciousness. 46:50 📚 Cal Newport suggests a two-step approach: 1) Build a foundation of discipline and control, 2) Get serious about defining depth and values in your life. 48:11 💡 Cal Newport is exploring new frameworks for personal development that involve both discipline and depth, cautioning against focusing on one without the other. 51:09 🎯 Even small progress counts. Consistency is key, even if it means writing just one sentence or 20 words a day. 58:56 ⏰ Time-blocking and protecting mornings proved to be the most effective strategy for writing a book while maintaining a full-time job. 01:02:08 🪣 The "slow and steady" approach works. Consistent, daily efforts accumulate over time, filling the "bucket" of larger goals. 01:02:50 ✒️ Leaving something half-finished the day before can serve as a momentum booster for the next day's work session. 01:03:04 📝 Use placeholders like "TK" (To Come) to maintain writing momentum, filling in details later. 01:04:01 🌈 Life events such as having a child, especially one with special needs, can dramatically impact your productivity and priorities. 01:06:09 💪 Coping mechanisms like sheer willpower and "faking it till you make it" helped get through tough periods. 01:07:32 🔄 Life's unpredictability calls for flexibility in work projects; it's okay to slow down or put something on hold. 01:09:09 📆 Giving yourself permission to have a non-productive month is okay; in the long-term, it's a mere blip. 01:10:45 ⏰ Having children can paradoxically make you more efficient due to a more constrained schedule. 01:12:23 🧠 Investing in research assistance can help focus your efforts on the most important tasks, minimizing context switching. 01:14:25 🎛️ Work isn't a monolith; it's a mix of activities, sequences, and systems that can be adjusted for better efficiency. 01:17:36 🌞 Changing your sleep schedule can open up productive hours you didn't think you had. 01:18:05 📜 Committing to a contract can force you to figure out how to get things done, even if you don't yet know how. 01:19:00 🗓️ The "90-minute rule": Protecting just 90 minutes a day for focused work can lead to significant accomplishments over time. 01:24:08 🛒 Discussing the seamless experience provided by Shopify for online businesses. 01:25:34 🌐 Shopify's global reach, powering e-commerce in over 170 countries. 01:26:58 🗞️ Introduction to a New York Times article about writer Lauren Groff. 01:28:19 📚 Lauren Groff's unusual productivity in literary writing, publishing a book roughly every two to three years. 01:29:14 🏢 Groff uses different spaces in her office for different writing projects to maintain cognitive separation. 01:29:43 📝 Groff's unique writing process involves creating a handwritten draft that she never revisits, focusing on what "sticks." 01:31:07 ⏰ Groff maintains a strict writing schedule, working from 5 am until early afternoon. 01:32:30 🕰️ Emphasizes the value of "slow productivity," focusing on what matters and allowing time for ideas to mature. 01:33:51 🌲 Lauren Groff's lifestyle includes physical activity and spending time outdoors, contributing to her work-life balance. Made with HARPA AI

[@dychui]

Thank you !!

[@Anoool1]

Thanks!

[@yongkangchia1993]

Awesome

[@GbemisolaOluwasina]

Many many thanks.

[@Abbyyena]

This is excellent! Thank you 🙏🏽

[@expectair-wu7qk]

@Cal Newport. Thanks for your video!I want to mention that there also may be health reasons why people are tired and exhausted. For example I was wondering about myself why I was so often feeling so tired and was unable to focus. I tried many self-improvement tips, and they helped, but again and again I had streaks of weeks were I was incredibly tired. After years of trouble and after a sleep study I now found out that I have sleep apnea (while I am young and not overweight). So if people here struggle with tiredness - even if they are doing everything right - I suggest they get a check up, and possibly do a sleep study.

[@genealotech]

This is assuming the employee has control over how received work is scheduled. With budget cuts in some industries also require employees to be responsible for more than one activity within the scheduled work shift.

[@engineeringmadeasy]

I Love this man. I so grateful to read his books, infact I'm going to re-read his books again and again to understand his philosophy more. Thanks Cal and I love you man 🫶 you books and podcasts are changing my life.

[@zenmasterx]

12:10 It helps a lot to frame the approach as an Absolute Commitment to avoid context shifting even if it is not always avoidable. Bullets are not always avoidable in battle but every soldier is absolutely committed to avoiding them.

[@rubaa.3297]

The brain actually uses more energy to switch between one task and another, which is why we crave sugar (glucose) when we switch between many tasks...so this checks out.

[@NCWildHeART]

I loved to do things one thing at a time, working in the corporate world I was told this was a bad thing and I needed to multitask. I am trying to get my mind reset from that world back into my art studio. Thanks so much for your book.

[@BayStatePrepper]

This is so very true. I’m a low level team lead, but I have become a bottleneck where my techs throw every little minute problem with our ERP or labeling issue at me to solve. All I do is transition from doing work to troubleshooting 8 hours a day, and it’s gotten to the point where I’ve seriously thought about quitting and getting a lower level job somewhere else.

[@108u9]

Came upon this seeking, and I suppose hoping to find a way with fatigue. 12 mins in, IMO, what Cal is drawing up here is possibly more relevant to those of us who are doing relatively well. Commenting this to share with others who might fall outside of that. That the tiredness experienced is set in context of a personal ‘trauma’ history. It’s a weariness that when itself is in contact with Cal’s idea of the “hive mind” just becomes evident, it becomes evident that perhaps one has been holding their breathe through life all this time. Not much in the way of a solution but hope this comment offers some solace to anyone who might resonate with it

[@MegaApril2012]

I’m so glad I found your channel

[@adoeadearable]

I love all of the discussion about good sleep hygiene; but with regards to the person who wrote in that they still felt tired even though they were doing all of the things they should be, there is a point where someone should think about looking into whether getting a sleep apnea test done may be right for their situation. Sleep apnea is very under diagnosed and the exhaustion resulting from it can be overwhelming, in addition to other health risks that can be associated. It is just something that is worth bringing more awareness to.

[@GbemisolaOluwasina]

Your perspectives are unusual yet valuable. Thank you for sharing, in your books and videos.

[@oscarcharliezulu]

I struggle to be convinced Porpova was doing that much work in a day on her own. That’s the workload of 2-3 people if not a team. Reading a worthwhile book would take an entire day. I guess you can skim or speed read, but you’d also be taking notes and you need time for deep thinking. Reading one of those summaries takes 15-30 minutes which is more plausible. Just coming up with ideas after months would start being harder and take more time, so they would be scouring the web for ideas both for days if not weeks in advance. Then editing the pod or vid an take hours and given the other workload would require an editor. At this workload it’s about pushing out quantity for clicks and revenue.

[@DUMPSTERDIVINGADELAIDE123]

I can watch your videos all the way thru, you hold me there, yet people only watch 30 seconds of my 8 minute Dumpster Diving videos, Thanks for the great content, Regards Simon from Australia 😊

[@ariadnarivero6081]

Thanks for all your videos. They are 😃 great.

[@arianeelsammak5155]

I love your show! Such great, useful advice!....and much needed. :)

[@usmangarba2643]

Hi Cal, You Always keep it simple!

[@donlowry3575]

Really enjoyed the case study & discussion. It's a nice format.

[@lucaskazama878]

from writer of productivity to a full life COACHING. I approve this development.

[@The-Right-is-Right]

Cal is ignoring the obvious...these people he gives as examples in the video enjoy their work and have control over what they do...............many of us work as knowledge workers for Corporate, hate our jobs, have no control of our time....and hence tiredness/exhaustion

[@vanguard6937]

I am very surprised he didn't see that. Working for yourself is a huge differentiating factor. An example is I am starting a machine shop. Ive worked at some machine shops and couldn't stand being there for more than 8 hours, 5 days a week. Now I am starting my own thing, I love being there for 10 hours a day 7 days a week

[@aprilaries164]

But he can only offer you what’s in his wheelhouse. If I hate my job, productivity isn’t the best question for me to ask Cal. A better question would be I need help on a next move so that the work I do is more meaningful to me

[@lynda.d]

Where streamlining focus periods is a fantastic and important factor, it's not the only factor. Personality, passion, and autonomy are also huge factors.

[@monsieurene3366]

Perfect answer ​@@aprilaries164

[@theencryptedpartition4633]

Just had my coffee)) I just feel this jolt of excitement for mathematics and computer science that usually tends to lead to nowhere during that moment, I need slow down and get into the flow state

[@kasratrading22]

cal man this was so awsome , so many practical tips , dude ,, My work is day trading ( price action ) , its basically like chess , and I just started it so I wanted to learn the ins and outs of it ( still learning ) but last year I rented a studio and basiclly locked my self in there for like 8,9 months for a couple months I didnt seee anyone , just strangers I would see on my way to the gym , people like that , not my friends or my family ( my parents came and visited after 2 months or so , ever one or 2 weeks then ) but the work was all i did , altho i was studying and not very efficntly ,altho I would do recal as well but it wasnt 4,5 hours of deep work where my brain is fully working type of studying altho the work part of my work is like that and its still hard becuase its like imagine playing chess for 6 hours ( the more focused u can stay the more u get paid , if you know your stuff ) and then I still gottaa study to get better at my craft after and I dont know how to balance that out with going to the gym , or having a girl friend ( i dont , i literly dont know how i can time that ) I use to think every minute even during eating consume some content regarding my work , but your approach is like be deliberate , put in that 4,5 hours and then stop becuase youll get a bigger bang for your buck , but my only problem with that is my work is 6 hours , like Its litelry 9:30 to about 4 which is cognatvily demanding like playing chess basiclly and then I have to study later in the day to still get better at it , I if i dont watch a lecutre or some content regarding work I dont know when I can do the work , becase after work ( at 4 ) I eat lunch then go to the gym and come home sometimes Its really late and I eat again so Im thinking I quite the gym or go like twice a week i dont know how i can fit studying for my business in , let alone family time or a girl friend

[@Mislimdaklepostojim]

Great episode, thanks a lot

[@Arkansya]

typical knowledge worker have managers actively messing with any continuous focus

[@anjanitripathi4447]

Thank you for this nice and insightful video ❤

[@kenttorres9465]

Very informative! Thanks for the video!

[@motorpurrr]

I heard of some famous artist that would work on something for just a little bit, like 29 minutes, and go to something else. He accomplished many things. I have been trying to do that. By the end of the day, I feel I did a lot, but then I looks at my list, and none of it got finished

[@mastacoolie]

What about the effect of inter-leaving where switching to tasks is encouraged?

[@brandomiranda6703]

cal is a boss

[@robertjay9415]

you know what the answer is? its like Ram or Memory storage but for the brain. once it starts to get full you slow down further and further until you burn out but its the same way with computers

[@biegebythesea6775]

This is me. I also have no interest whatsoever in life. Although I also have a lack of sleep too. I really wish this video wasn't so long. Is that part of the plan?

[@america1002]

I run a grocery store. All I do all day is task switch as team members, vendors, and everyone else pop into my office for this or that. Starting to make sense why I’m so drained even though it feels like I didn’t do much. I need to figure out how to apply time blocking to my work.

[@Omar1066]

I think Cal is talking about ‘knowledge workers’ not people in customer service jobs. However there maybe some things you can time box such as when the shop is closed you won’t be interrupted by customers. At that time you can focus on one task at a time: cleaning, stock taking, accounts, etc. What do you think?

[@Heyu7her3]

Office hours, maybe?

[@Heyu7her3]

​@@Omar1066 I thought management is "knowledge work"?

[@anobonano7]

Hey Cal! I’m a woman doing knowledge work, and my company does quarterly goals for everyone to keep people’s priorities straight and to ensure we accomplish things. However, I’m feeling bored and unmotivated to go above and beyond like I used to. We do not have any incentive programs at this company, so I don’t see any point of doing extra cool work that I did when I first started this job. Any advice, either for me or for companies like this one or both?

[@Heyu7her3]

See what else is out there? 👀 Maybe that's your sign that it's time

[@anobonano7]

I haven’t even been here for 2 years, but I learn quickly and have surpassed a couple of my coworkers in the knowledge and skills I’ve accumulated here. But I find that many businesses don’t have incentives for doing great and/or extra work, so how do you stay motivated to keep overachieving? I feel like if I stop trying to overachieve now, it’ll be looked down upon

[@Heyu7her3]

​@@anobonano7 oh, an important lesson I'm still working on is to stop achieving too much too soon. unless you're in a competitive environment with a strict hire/fire probationary period OR are getting paid what the over-achieving requires, then go "over" in the opposite direction. for instance, over-extend timelines so that you can spread your pacing. that way, you won't burn out/ run out of ideas so fast but this could also symbolize that your current job isn't fast-paced enough to keep up with your energy. 🤷🏽‍♀️

[@mcplainview8376]

Cal said don’t use Thomas Pynchon as the book you’re gonna read to expand your reading capacity. That’s EXACTLY what I was trying to do, and I can assure you it not only hindered my reading capacity but fried my brain in the process.

[@RobbenBanks153]

As a new parent, i miss the quiet productive morning hours before business hours. Sorry Foreign Affairs guy: “Getting up early” is for childcare, not a deep work hack

[@smileyspoon1]

Yeah super hard to wake up early as a parent. It was basically impossible until just recently after my son became 2 years old. I can wake up early few days a week for some focus work. 2 to three times max before I start to feel the burnout so I usually stop there.

[@jtauber]

I've long wanted an email client that did something similar to what's described, i.e. lets me group emails to process together.

[@jtauber]

I wonder if time blocks + snoozing is a solution

[@anobonano7]

You da bomb btw

[@onionfield5306]

Yup.

[@KatrinaT]

I think this is why ADHD can be so exhausting.

[@niteshkumar0202]

why do you wear headphones

[@Devon_maloy]

My new manager is Chicken Little Chaosmonger. I hope to leave soon

[@KEKW-lc4xi]

Well of course these people aren't exhausted all those examples are of people who don't have physically demanding jobs.

[@obsidiantain]

👋 guilty as charged in many ways

[@vunguyentr5561]

You're not tired, you're depressed

[@sjm39]

Now plug someone in who has severe ADHD and is a knowledge worker.

[@ambers8804]

this guy blinks so much

[@pokerwiz101]

Honestly, I don't like broad ambigious youtube titles like this. You aren't a physician and physcians would not make broad umbrella titles like this and neither would a physiatrist. I understand that you clarified that you're referring to pyschological in your video but this is very misleading.

[@mysticartsmelodies]

here's where you can start ↓ 1. Pick a niche - sound design, mixing, mastering, social media or marketing for producers. choose something you are good at or like enough to get good at. 2. Create your offer - sure you are good at sound design, but who and does it help, how does it help them and why do they need it? Understanding your target audience and ideal customer is key. 3. Learn high value sales, marketing and branding skills The most important thing I should have done is the learn the fundamental skills of business. - Sales - Marketing - Branding These 3 core skills would have empowered me to make anything I do profitable and help to replace my job fast. While my music production skills were not as good back then as today - I could have still started my brand online, create content, network etc. I had only started creating content over the past year - if I had started 3 years ago the progress I'd have be 3x further where I am now. As a creative who wants to be creative full time - the key is to make your creative work sustainable long term. This only happens when you add fundamental business skills with your creative work that truly helps people transform their lives with your creative work/skills. If you need help with turning your music production from just a hobby to a high value skill you can use to start earning from - I have the perfect thing for you Comment below “ready” and ill share some more details with you #entrepreneur #musicproduction #musicproducer #edmproducer #sounddesign