I just finished reading Deep Work by Cal Newport, and I found it fascinating.
In our increasingly distracted and fast-paced world, his insights on focus and productivity make so much sense. But as I read, I kept thinking about something he doesn’t address—what happens when trauma lives in the body?
Newport suggests that by eliminating distractions, structuring your time, and strengthening your focus, you can unlock a level of productivity and success that most people never reach.
For many, this advice is life-changing. But what if deep work feels completely out of reach?
When your nervous system is stuck in survival mode, concentration wavers. Productivity plummets. Even simple tasks can feel like climbing a mountain with no summit in sight.
Instead of clarity and confidence, there’s exhaustion, self-doubt, and an underlying sense that something is off.
If this resonates, you’re not alone. Trauma doesn’t just shape emotions—it rewires the brain and body.
The discipline that Newport describes isn’t just about willpower; it requires a level of stability that trauma can erode. Before we can build focus, we have to build safety.
Newport’s Four Rules for Deep Work
While Newport’s book is geared toward professionals striving for peak cognitive performance, his four rules offer valuable insights for anyone wanting to cultivate greater focus.
But for those with unresolved trauma, these rules may feel particularly difficult to implement. Let’s break them down while considering how trauma plays a role:
1. Work Deeply
Newport emphasizes the importance of structuring your schedule to support deep, undistracted work. He suggests creating rituals to minimize decision fatigue—such as setting designated work hours, choosing a distraction-free environment, and mentally preparing for focused sessions.
But if your nervous system is in a chronic state of fight-or-flight, achieving this kind of structure can feel impossible.
Many trauma survivors struggle with executive function, making planning and consistency a challenge. Instead of expecting a rigid deep work practice to emerge overnight, a gentler approach might be needed.
Small, manageable steps toward structured focus—even in 10-minute increments—can be more sustainable than forcing productivity through sheer willpower.
2. Embrace Boredom
Newport argues that our brains are overstimulated, and that learning to tolerate boredom is essential for deep work. He recommends avoiding constant stimulation (like checking your phone during every spare moment) and training yourself to resist distractions.
But for someone with trauma, stillness isn’t just boring—it can feel unsafe.
Many people with trauma have developed coping mechanisms that keep them constantly busy or distracted to avoid uncomfortable feelings.
Before embracing boredom, it might be necessary to develop emotional regulation tools that allow stillness to feel safe rather than triggering.
3. Quit Social Media
Newport takes a firm stance against social media, suggesting that its costs often outweigh its benefits.
He encourages people to evaluate whether digital tools truly serve them or if they are simply addictive distractions.
For trauma survivors, social media can serve as both a numbing escape and a source of connection. While excessive scrolling can certainly inhibit deep work, abruptly eliminating these platforms may not be the right solution for everyone.
A more balanced approach might be to set mindful boundaries around usage rather than quitting entirely.
4. Drain the Shallows
Newport stresses the importance of reducing “shallow work”—the low-value, easy-to-replicate tasks like excessive emailing and meetings—to make more time for deep, meaningful work.
For those with trauma, however, shallow work can sometimes feel like the only manageable kind of work.
The cognitive demands of deep work require a level of presence and resilience that trauma can diminish.
Instead of eliminating shallow work altogether, the focus could be on gradually shifting toward deeper work as healing progresses.
Healing First, Focus Second
Newport’s principles are powerful, but they assume a level of internal stability that many people take for granted.
If your mind and body are still locked in survival mode, the ability to implement these strategies can feel out of reach.
That’s why healing has to come first.
The more we regulate our nervous system, the more focus, creativity, and energy naturally return.
Deep work isn’t just about eliminating distractions—it’s about cultivating an internal environment where focus can flourish.
If you’ve been struggling with focus, productivity, or feeling like you’re not living up to your potential, maybe the problem isn’t you.
Maybe your system is still fighting battles from the past.
The good news? When you give yourself the space to heal, your capacity for deep work—and for the success and fulfillment it brings—can begin to emerge in ways you never thought possible.
If this speaks to you, I’d love to hear your thoughts
