Tom Rath

Prioritize eight hours of sleep ahead of all else. ... Remember, every extra hour of sleep is a positive investment. It is not an expense.

Help yourself. Then help the people you love to live like life depends on it. Because it does.

Your overall satisfaction with life certainly matters. But you create more meaningful change in moments and days, not years and decades. It is easier to improve your own happiness—and the well-being of others—when you focus on doing it right now. Taking small, meaningful actions today is the best way to make changes. And eventually, these small changes will lead to important long-term outcomes.

Try to remind yourself of why you do what you do every day. Bringing your mission to the forefront keeps you motivated. It could also make you a lot more productive.

There is something that you can do better than anyone else in the world.

Instead of aspiring to be anything you want to be, you should aim to be more of who you already are. Starting with your natural talents—then investing time in practicing, building skills, and increasing knowledge—yields a much greater return.

Prioritize seven to eight hours of high-quality sleep ahead of all else.

Oxytocin metabolizes faster than cortisol, so the effects of a positive surge are less dramatic and enduring than they are for a negative one.

When you choose to have dedicated time with another person, such as dining, driving somewhere, or going on a walk, give that person your undivided attention. Talking on your phone, using apps, or reading a message tells others you don’t value their time as much as you could. You chose to be with them, so make it count.

As one of the world’s leading researchers on obesity put it, the next time you consume buttered toast, consider that the butter may be healthier than the bread.

Recent experiments suggest that the best way to produce sustainable increases in well-being is to appreciate what you already have and to continue creating new positive experiences with the people who matter most.

If you want to make a difference—not just today, but for many years to come—you need to put your health and energy ahead of all else.

No single act can prevent cancer or guarantee that you will live a long life. Anyone who promises you that absolute is a fraud. What I will share in this book are some of the most practical ideas to improve your odds of a longer, healthier, and more fulfilling life.

If you eat, move, and sleep well today, you will have more energy tomorrow. You will treat your friends and family better. You will achieve more at work and give more to your community. It all starts with making decisions like *tomorrow* depends on it.

Most people need seven hours of sleep just to be in the game the next day and ideally eight to have enough energy to win.

Researchers have estimated that 90 percent of us could live to age 90 with some simple lifestyle choices.

The key is to invest more time where your talents will yield the greatest return for others.

Most people do not serendipitously fall into a perfect job on their first attempt. It usually takes decades of ups and downs and learnings to find a job you love that makes a difference for others. What matters more than finding a winning lottery ticket is making a little bit of forward progress right now.

A commonality I have observed, across professions, is that your contributions come into clearest view as you get closer to the source. The more you can learn about a person who directly benefits from your time and effort, the more motivation you will have to improve that person’s life in the future. Learning as much as you can about the people you serve can also push you to leverage your talents in entirely new ways.

You create meaning when your motivators, abilities, and purpose meet to serve the world.