Kman

“One of the first symptoms of depression, even before your mood drops to new lows, is sleep disturbance. Either you can’t get up or you can’t get to sleep or both.”
― John J. Ratey, Spark: The Revolutionary New Science of Exercise and the Brain

“A little is good, and more is better.” The best, however, based on everything I’ve read and seen, would be to do some form of aerobic activity six days a week, for forty-five minutes to an hour. Four of those days should be on the longer side, at moderate intensity, and two on the shorter side, at high intensity.”
― John J. Ratey, Spark: The Revolutionary New Science of Exercise and the Brain

“Today, of course, there’s no need to forage and hunt to survive. Yet our genes are coded for this activity, and our brains are meant to direct it. Take that activity away, and you’re disrupting a delicate biological balance that has been fine-tuned over half a million years. Quite simply, we need to engage our endurance metabolism to keep our bodies and brains in optimum condition. The ancient rhythms of activity ingrained in our DNA translate roughly to the varied intensity of walking, jogging, running, and sprinting. In broad strokes, then, I think the best advice is to follow our ancestors’ routine: walk or jog every day, run a couple of times a week, and then go for the kill every now and then by sprinting.”
― John J. Ratey, Spark: The Revolutionary New Science of Exercise and the Brain

“If employees are doing something wrong or are making a mistake, I am doubly careful not to hurt their feelings and make them feel small or embarrassed. I just use four simple steps: “First, I talk to them privately. “Second, I praise them for what they are doing well. “Third, I point out the one thing at the moment that they could do better and I help them find the way. “Fourth, I praise them again on their good points.”
― David J. Schwartz, The Magic of Thinking Big