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" No matter how healthy you are today, you can take specific actions to have more energy and live longer. "

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" When we asked people if they would rather have a best friend at work or a 10% pay raise, having a friend clearly won. "

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

" Positive defaults align our short-term decisions with our long-term interests. And we don't always do that. "

" 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. "

" 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. "

" Ignoring negative things that need to be changed is destructive and does nothing to alleviate negativity. Instead, we should focus on the way we're treating other people in our brief interactions with them. "

" The reality is that a person who has always struggled with numbers is unlikely to be a great accountant or statistician. "

" Even if people just change two or three things that they are able to sustain over time, it makes quite a difference eventually. "

" 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. "

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

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

" Every day, I read about new ideas and research that could help someone I care about live a longer and healthier life. "

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

" If my colleagues stop eating donuts and are more active, it saves me money on next year's insurance premium, and I get to work with people who have more energy and creativity each day. Yet most organizations fail to make health a cultural priority. Instead, they treat healthcare like any other expense. "

" 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. "

" Positive defaults protect you from yourself - and that helps you to make decisions in the moment that are better for your long-term interests. "

" 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 first found out I had cancer on my eye and lost an eye to this disease when I was 16, and I've since had cancer in my kidneys and pancreas and a host of other areas. "

" When I was in kindergarten, I entered a competition and read 52 books in a week. "

" 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. "

" Exercise is not enough. Working out three times a week is not enough. Being active throughout the day is what keeps you healthy. "

" Even though people spend more of their waking hours at work than anywhere else, people underestimate how work influences their overall wellbeing and daily experience. "

" While the things that motivate us differ greatly from one person to the next, the outcomes do not. "

" You would think that when someone accepts a position with a company, they would assume that their life will be better off because they have that job rather than a different one. "

" The right choices over time greatly improve your odds of a long and healthy life. "

" I've seen people be effective, even among local teams, by offering something that improves wellbeing in a small way - people who get passionate about smart investment strategies and managing finances for retirement, for example. "

" When you ask people about what they enjoy doing, time spent with the boss is even worse than time spent cleaning the house. So this suggests that there are a lot of leaders out there who are not doing an adequate job. "

" Friendships are among the most fundamental of human needs. "

" 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. "

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