In Defense of Deep Reading

How to save your brain in an era of digital slop

BRAD STULBERG

MAR 14, 2026

Following the release of my book at the end of January, I promised myself I would do everything possible to support its success. I came up with a list of self-imposed guidelines: post on social media and send 50 DMs every day; reply to threads on topics related to my own; pitch at least 3 large podcasts per week; write more frequent newsletters.

And somewhere along the way, I told myself, “If you have the time and energy to pick up and read someone else’s book, you should put it down and focus on an activity that might help sell your own. You can do this until April 01. It’s just two months. You owe it to yourself, and your book, to do everything you can to help it break through.” I lasted until March 05.

I can’t tell you what exactly broke inside me that day. All I know is that I was becoming stupider. I knew my commitment to marketing the book carried an occupational hazard of internet brain. I didn’t realize how fast it would happen.

I was restless, impatient, and irritable. I couldn't sit still without checking my phone. I couldn't hold focus on a single task.

Internet brain is the result of spending too much time online. It manifests as an inability to focus for long periods of time; a strong desire to check something—social media, email, the news—especially when you don't actually want to; a constant feeling of adrenaline that is somewhere between excitement and anxiety; a lack of patience for anything that is inherently slow; and a significantly harder time being present in offline life.

If you, too, ever find yourself feeling this way, take comfort in the fact that you aren’t alone. Internet brain is reaching epidemic proportions. A 2025 meta-analysis of 71 studies found that greater short-form video consumption was associated with significantly lower performance on cognitive tasks, poorer attention, and weaker self-control. Other research shows that scrolling on TikTok for even just 10 minutes leads to a 39 percent decline in prospective memory (science-speak for remembering what you intended to do before scrolling). Larger observational studies show that 54% of adults now have literacy levels below those of a sixth grader. A 2025 study from the University of Florida found that reading for pleasure dropped by more than 40 percent over the last 20 years.

On March 05, I looked at my wife and said, “I will continue to push marketing and promotion, but I need to start reading books again. It’s just not worth the extra hour per day.” She nodded, relieved. “I think that’s good for you.” (Her more elegant rendering of no shit). The first day back was challenging. I struggled to make it through two pages without feeling distracted or a strong urge to check my phone. But I stuck with it, and by day three I was back in a reading groove.

I became immersed in a great book, The Loneliness of Sonia and Sunny, but the benefits extended far beyond. I felt calmer and more grounded across my entire life. I was less rushed, perhaps even a bit more empathetic, and certainly a better listener. I even started sleeping better. I can’t tell you precisely why, but reading books is a powerful antidote to internet brain, and to so much of what ails us right now.

Perhaps it's because a book asks something of you that almost nothing else in modern life does: it asks you to stay with one idea, in one place, for an extended period of time. It asks you to wrestle with complexity, pay attention to someone else’s thinking, and ultimately think for yourself. When you have a deep reading practice, you also get to regularly experience the joy of losing yourself in a story and the exhilaration of making a new connection or thinking an original thought, which makes the trends we are seeing right now all the more concerning.

Too much time on the internet, perhaps especially social media, is making us all profoundly dumber. Digital slop is destroying our attention spans. We are becoming addicted to the frenetic pace of the internet, to the scroll and swipe, like lab rats pushing a cocaine lever until they exhaust themselves and die.

Historically, the decline of societies is preceded by a decline in reading. It happened with the fall of Rome, which led to the Dark Ages. It happened with Nazism, too. This is precisely why authoritarian regimes banish and burn books. When people stop reading, they stop thinking critically. And when people stop thinking critically, bad things happen. A population that cannot think for itself, focus, or remember is a population that is easy to manipulate. One of the most important counter-culture things you can do right now is read a book.

And yet, reading in today’s environment feels particularly tough. Novelty, stimulation, anxiety, and distraction are ubiquitous. It’s not enough to say, I am going to read more. You need a plan, a way of turning it into a habit or practice.

I put together some guidelines for myself. They helped me get my brain back. Hopefully, they help you too.

1. Read hard copy, if possible.

Research shows you comprehend and retain information best from physical books. There are two primary reasons for this:

1. You eliminate distractions and multi-tasking, which e-reading and audiobooks invite. As a result, focus improves.

2. The brain evolved for tactile experience. Physical pages create spatial landmarks for memory, which turns out to be quite important for retention.

2. Eliminate digital distractions.

Even if your phone is face down on silent or your laptop is closed, research shows the mere presence of these devices disrupts focus. Move your devices to a different room, or establish a dedicated reading spot and time as part of your routine.

At first, you may feel antsy, but eventually you’ll groove in.

3. Read actively.

The more you engage with a book, the better. If you are reading fiction, don’t hesitate to go back and re-read powerful paragraphs. If you are reading non-fiction, take notes. Mark up the margins. Highlight. Underline. Connect ideas.

This sort of active reading promotes further absorption in the material, a richer experience, and more creative insight.

4. Use a notebook for passing thoughts.

Even if you are fully engaged in reading, random thoughts will pop into your mind. Emails to write, groceries to get, conversations to have, creative ideas for unrelated projects. Jot them down to offload your brain and keep going.

5. Read for at least 20 minutes.

It takes time to get into a groove. There is nothing wrong with reading in the nooks and crannies of your day, listening to an audiobook while walking your dog, or skimming pages until your eyes get heavy at night, but this is not the same as deep reading. Do what you can to schedule it. Make it a regular practice.

6. Think of deep reading like a muscle to train.

The ability to pay attention and become absorbed in a book is built over time.

It may be hard at first (especially if it’s been a while), but it gets easier, just like building any other skill. If you’ve been way out of practice, give it a week or two.

Be patient. It’s worth it.

7. Read as much as you can.

Books are the best bargain there is. There is no better place to get a rich distillation of insights and wisdom. I’ve helped 4-time Olympians move on from sport simply by recommending books. I’ve helped founders navigate rough waters the same way. From great leaders to entrepreneurs to athletes to creatives, the people we tend to deem wise and discerning all read.

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I hope you’ve found this valuable and that it’s inspired you to start a deep reading practice in your own life. The most important thing is just to get started. You are never going to have the perfect conditions, so don’t wait for them.