Tom Rath

And that's been one of the most transformative things I've done because when I worked on the book, Eat, Move, Sleep, I realized pretty quickly that as much as everyone's been promoting standing desks, that standing all day is no better than sitting all day.

And just physiologically, I mean, like blood pools, your ankles and all these bad things.

And I think people kind of make that mistake to say, oh, I need a standing desk when really I've learned that

unless I'm really doing something very creative in writing, that if I'm editing or responding to email or doing things on my computer, if I walk at about 1.5 to 2 miles an hour, I can walk more than 50% of my day.

And if I do that really well, by 4 o'clock when my kids are home and stuff, I can still go play basketball with my son and go for a walk with my wife and be real active and have as much energy as I did at 10 o'clock in the morning.

So I've

Learned, especially as I worked on this book, to structure the meaningful and important and purposeful work early on in the day and then by three or four o'clock to do the expense reports and accounting and taxes and financial and email responsiveness.

I've been very careful about what I eat throughout my activity and sleep and what I eat in particular throughout my day so that –

if I, for lunch, if I go out and I have anything that's kind of a fried food or a sandwich or carb heavy, that wipes me out by about two or three in the afternoon.

So I've learned to eat in a way that manages those energy cycles and then to have kind of a light, healthy dinner as well and to cut off most of my food and liquid intake by about seven o'clock.

Ideally, I rarely eat anything after seven o'clock and

then to just have some quality unwinding time with my wife and kids and have some good conversations.

And again, I mean, like when I'm talking to my kids or my friends or my wife to make sure that my device is in my pocket, because even if I'm not using it and scrolling, it just sends the wrong message if it's out on the table.

And I think we've all learned a little bit from that over the years.

And to make sure that throughout the day I have my

notifications working for me as well so that as much as I can be, I'm in focus mode and I don't feel that kind of Pavlovian need to respond within three seconds to everything that dings or buzzes around me.

That's a really fun question that I haven't probably put enough thought into.

But one of the things that I realized when I first got into all the research on my hereditary cancer condition when I was around 20 and the Internet, more information started to come out.

I realized really on the over-under for people born when I was about 37.

So I really did, but somewhere between being diagnosed at 16 and 37, I felt like I needed to pack a whole career in there and a whole lifetime and a whole family and all that.