Spark
John J. Ratey. How exercise changes the brain, from mood to focus.
Pillar · Body
Move the body, steady the mind.
Exercise is the fastest mood change most people have access to. A daily walk won’t solve the economy, but it will change how you talk to yourself about it.
Why it starts in the mind
Every hard workout is a small proof that you can do difficult things. That proof carries over to everything else.
When the mind won’t stop racing, the body is the easiest way back in. You can’t always choose your thoughts, but you can choose to go for a walk.
Start this week
- Walk for twenty minutes every day this week, no phone in your hand.
- Do ten push-ups or squats before your first coffee.
- Write down one hard thing your body did today.
- Pick one sport or class you’ve always wanted to try and book it.
Videos NovemberShort lessons on exercise start November on TikTok, Instagram and YouTube. Get them first in the Sunday letter.
General information, not medical advice. Check with a doctor before starting a new exercise program.
Start here
Books for this pillar
Outlive
Peter Attia. A physician’s plan for strength, fitness and a longer, healthier life.
Can't Hurt Me
David Goggins. Mental toughness built through extreme physical challenge.
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