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🎙️ Alex Pang: Work Less, Rest More — Achieve World-Class Results

Guest: Alex Soojung-Kim Pang
Host: Alex Gafford | The 5-Hour Formula Podcast

🎯 Episode Overview

What if the secret to peak performance wasn’t doing more — but resting better?

In this episode, futurist and author Alex Soojung-Kim Pang (Shorter, Rest, The Distraction Addiction) joins Alex Gafford to reveal how the world’s most productive people and companies thrive by working fewer hours, not more.

We unpack:

The science behind the 4-5 hour deep-work limit

Why deliberate rest is a performance multiplier

How leaders can design shorter-hour systems that last

The real role of AI in the future of work — productivity vs. people

A 6-step playbook for piloting a shorter workday or week

🧠 Why Watch

✅ Learn the neuroscience behind deep work and deliberate rest
✅ See how shorter workdays solve burnout, retention, and recruiting
✅ Get a realistic take on AI as a tool for smarter (not longer) work
✅ Take away a step-by-step playbook to test a shorter week in your team

⏱️ Key Chapters

00:00 – Welcome & Origin Story
01:13 – Not Just for Tech Companies
04:05 – Real Business Drivers: Retention & Burnout
06:32 – Asia’s Pushback on Overwork
09:01 – Keeping It an Experiment
10:00 – Turning Rest Into Culture
14:15 – The Trilogy’s Arc: Distraction → Rest → Shorter
18:25 – Training Analogy: Recovery Fuels Performance
20:41 – The “Four Hours” Rule
21:41 – Reframing the 10,000-Hour Rule
24:52 – Deep Work + Deliberate Rest
32:01 – Design Thinking for Work-Time Reduction
38:59 – Future of Work & AI
44:06 – Global Adoption Trends
46:32 – Four-Day Weeks vs. Shorter Days
50:40 – What Pang’s Building Now
51:27 – How to Start Your Own Experiment

⚙️ The Playbook (Quick Start)

Protect Deep Work: 90-min sprints × 2–3/day, no Slack or phones.

Layer Deliberate Rest: 10–20-min movement or nature breaks.

Right-Size Meetings: Default 15 min, require a pre-read.

Design-Thinking Cadence: Pilot → Measure → Codify → Expand.

Keep It an Experiment: Adjust quarterly, never static.

Aim AI at Busy Work: Automate drudgery; reinvest saved time.

💬 Best Quotes from Alex Pang

“The only bad shorter workweek is the one you don’t implement.”
“Top performers don’t just practice more — they rest more and sleep better.”
“Keep it an experiment — that’s how you keep improving.”
“AI can enable a four-day week — but only if we spend the time dividend well.”

📚 Resources Mentioned

Books: Shorter, Rest, The Distraction Addiction by Alex Pang

Research: Anders Ericsson’s Deliberate Practice studies

Case Studies: Netherlands, Japan, Iceland, UAE public-sector pilots

Programs: Four Day Week Studio
— free tools & consulting

Related Episode: Work School Hours ft. Dr. Ellen Joan Ford

💡 Connect

Alex Pang → Four Day Week Studio (free open-access program + consulting)
5-Hour Formula → Subscribe for new episodes + 5-Hour Formula Notes (4–6 page book overviews)

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