Eat Move Sleep: How Small Choices Lead to Big Changes

Eat Move Sleep: How Small Choices Lead to Big Changes

by Tom Rath

Eat, Move, Sleep isn’t about putting conscious effort into becoming a healthy person; it’s about learning to effortlessly be healthy. There are three main components of this book: what you should eat to be healthy, how you should exercise to keep your body in prime condition, and how to have a rejuvenating and efficient sleep cycle.

We have compiled all of the advice in this book into simple habits you can practice every day. Even if you practice only a couple of the habits listed below, you will notice marked positive changes in your life.

Summary Notes


“The quality of what you eat matters far more than the overall quantity.”

Diet guidelines are constantly changing, so it’s hard to stick to one. Plus, many diets may help you lose weight, but they are bad for your overall health in the long run. Generally, diets that focus on eating just one food item will reduce your calorie intake, but they are incredibly unhealthy. It’s important to look at the nutritional labels on the foods you buy at the grocery store to truly understand how much sugar, fats, carbs, protein, etc you are getting per day.

Apart from food quality, watching your calories is one of the best ways to lose weight and become healthier. Just be sure to eat enough, and spread your meals out throughout the day!

Actions to take


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

Many people lead sedentary lifestyles - think about how many hours you spend in your chair at work or on the couch at home every day. More than working out, taking small steps - both figuratively and literally - throughout the day will keep you healthy. Our bodies are built to be active; our ancestors would work, hunt and stay on their feet all day long.

Of course, if you work a full time office job, you may feel like you are stuck sitting at your desk for 8 or more hours a day. There are ways you can introduce more activity into your life - telecommute, go for frequent walks, etc.

Actions to take


Sleep is not a luxury. It is a basic necessity.”

Many people associate one less hour of sleep with one more hour of productivity or enjoyment. This is not the truth - the less sleep you have, the more tired you will be and therefore, you will not be as productive or happy. 

Don’t skip out on sleep - you will need at least six hours a night. You can’t make up for lost sleep either, so keeping a sleep schedule is a good way to ensure you are getting sufficient sleep. 

Sleep isn’t the only important thing - it’s also good for your physical and mental health to take short breaks during work just to rest and relax.

Actions to take

Don’t just read. Act.
Read comprehensive summaries and discover carefully compiled action lists for active learning
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