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" For wellbeing to take hold, it's got to be something that individual team members are getting excited about in their own lives. It can't be something that a company is forcing top-down through hierarchical structures. "

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" I've seen the same thing emerge in the research around the interaction of sleeping and moving and eating: if you get a good night's sleep, you are significantly more likely to make the right choices about what you eat the next morning, you're more likely to work out, you're more likely to get a better night's sleep the next night. "

Tom Rath

Sleep

Good

Night

" Clearly, there aren't enough positive moments or interactions happening in the workplace. As a result, our economy suffers, companies suffer, and individual relationships suffer. "

" What we've learned is that if you can make the right decision in the supermarket aisle, it's a heck of a lot easier to make a good decision when you reach in your cupboard when you're craving a snack at eight o'clock at night. "

" I've spoken with a few employers who have moved away from what has to be some of the least attractive language you could use about health risk to start talking about wellbeing. "

" Make it easier to do things that increase your wellbeing before you have to make a choice because a lot of our choices, though they seem small in the moment, have a big effect. "

" Having fewer unhealthy days and, in turn, more days when you have the energy to get things done is probably the global constant through which businesses and individuals can think about the quantifiable upside of increasing wellbeing. "

Tom Rath

Energy

Think

" Don't worry about breaks every 20 minutes ruining your focus on a task. Contrary to what I might have guessed, taking regular breaks from mental tasks actually improves your creativity and productivity. Skipping breaks, on the other hand, leads to stress and fatigue. "

" At a very basic level, people need to know that there is constancy in their jobs and, more broadly, in where the organization is headed. "

Tom Rath

Need

People

" Figure out what you really love doing and use your strengths on a daily basis. "

" Washington is not a city that takes great pride in being a healthy place, necessarily. Now, I have no data. That's just my own observation. "

" I'm a researcher, so I'm realistic that there's nothing I'm doing that's going to prevent me from getting cancer in the future. But I can slow it down. "

Tom Rath

Down

Future

" We engineered activity out of our lives in the name of convenience. We created foods that put fried, fatty, sweet, and salty ahead of fresh, natural, and healthy. We quickly sacrifice sleep to work longer hours in pursuit of the American Dream. Even when we do these things with good intentions, they have life-threatening consequences. "

" I've seen so many people - loved ones and colleagues - who jump from one diet to the next, one exercise regimen to the next . I was trying to figure out what were some of the basic things that each of us can build into a lifestyle for good, instead of bouncing from one thing to the next. "

" I think the term 'friend' itself has lost almost all of its exclusivity. Even the term 'good friend' is overused. Adding the word 'vital' provides a clear definition of what we mean. "

" You can intentionally choose to spend more time with the people you enjoy most and engage your strengths as much as possible. "

" Half an hour of exercise in the morning makes for better interactions all day. Then a sound night of sleep gives me energy to tackle the next day. I am a more active parent, a better spouse, and more engaged in my work when I eat, move, and sleep well. "

" Leaders need to be thinking constantly about what they're doing to create a basic sense of security and stability throughout an organization. "

" Our relationships with people are formed by small moments - and relationships are crucial in business. "

" Making better choices takes work. There is a daily give and take, but it is worth the effort. "

" Wanting a more positive environment isn't enough. You need to do something, and it doesn't require a great deal of effort or some huge change in the way you approach things at work. "

" There is certainly some predisposition to wellbeing, based on the research I've looked at. There are people who have a lot more natural discipline. But for most of us, it takes a lot more in terms of social expectations, where, say, we tell people we're going to run a 5K. "

" People who say they have a best friend at work are seven times as likely to be engaged in what they're doing. And if they don't have a best friend at work, the odds of being engaged are just 1 in 12. "

" The real energy occurs in each connection between two people, which can bring about exponential returns. "

" Team members care about one another, listen, share secrets, talk about the latest news, have heated arguments, are sometimes jealous of each other, and even cry together. "

" On average, spending time with your boss is consistently rated as the least pleasurable activity in a given day. "

" Followers need to see how things will get better and what that future might look like. Leaders need to build that foundation of stability, and hope sits on top of that. "

" What works for one person's needs is almost always very different from the next. "

Tom Rath

Almost

Always

" Regardless of your age, you can make better choices in the moment. Small decisions - about how you eat, move, and sleep each day - count more than you think. As I have learned from personal experience, these choices shape your life. "

" When you ask people what affects their wellbeing most, they think of health and wealth. "

" When I speak with people who love their jobs and have vital friendships at work, they always talk about how their workgroup is like a family. "