There's a trade-off involved when we go online—when we use the Internet. On the one hand, we get the benefit of having huge amounts of information delivered very, very quickly from all sorts of different sources and all sorts of overlapping forms—audio, video, text, and so forth. But what we lose is the ability to pay attention because the internet is a distraction machine, so we're constantly shifting our focus and constantly getting interrupted with alerts and notifications. We have more information, but I don't think we're thinking as deeply as we used to because we're so distracted.

Behavior happens when three things come together at the same moment: a motivation to do the behavior, an ability to do the behavior, and a prompt.

Loneliness is associated with not only an increased risk of heart disease but also an increased risk of dementia, depression, anxiety, premature death, and sleep disturbances.

If you look at the mortality impact of loneliness—the amount by which our life is shortened when we're lonely, it seems to be similar to the mortality impact associated with smoking 15 cigarettes a day and even greater than the mortality impact we see with obesity and sedentary living.

If all of our behaviors are spurred by a desire to escape discomfort in one form or another, what that means is that time management is pain management. I don't care what life hacks you just read about, or what guru tells you to take a cold shower at 4 AM. None of that stuff works unless, first and foremost, we learn how to deal with discomfort.

People who start learning jiu-jitsu... 90% of people who walk into a school, what are they looking for? They're looking to be able to defend themselves against someone who wants to take something from them—take their dignity, take their property, take their kid. If someone wants to threaten you, you should be able to defend yourself and not get hurt. And even if they're bigger than you are, you should be able to do that—because someone will try to take something from you, even if it's your dignity... You have to be able to stand up for yourself.

I think the people who are most likely to get into a fight in society are the people who are least prepared to get into a fight. And the people who are most prepared to get into a fight for their life are the people who are least likely to get into a fight.

If you're lonely, you're not alone. All of us experience loneliness at some point in our lives. We don't talk about it because we're often ashamed. We've come to believe that if we're lonely, we're not likeable, or we're broken in some way. The truth is that all of us experience loneliness.

People tend to overestimate their fighting capability. That's one thing I know, for sure, is that, by and large, especially men, tend to overestimate their ability to prevail in a physical fight for their life. They think they know and are capable of more than they are. They're not. If you don't know how to fight, you have no idea how to fight.

Walking is the best medicine... If you're in a bad mood, go for a walk, and if you're still in bad mood, go for another walk.

Caffeinated coffee drinking is actually associated with reduced risk of mortality. People who consume caffeinated coffee have a decreased risk of dying at any particular later age.

We generally tend to think of finance as a math-based field ... Finance is much closer to something like psychology where it's a soft, mushy topic with a lot of nuance... People in the United States think about money differently from people who live in other parts of the world and vice versa. It's a much more nuanced topic.

It's just a better odds to engage in a fight when you know jiu-jitsu than when you engage in a fight and are relying on karate, Taekwondo, kung fu, boxing, kickboxing. Any art that relies on knocking someone out relies really heavily on a perfectly positioned and perfectly thrown punch or kick, meaning the distance has to be perfect.

People are set up to believe that taking 10,000 steps a day will lead to weight loss; I challenge that notion. I don't think 10,000 steps a day is very effective for weight loss. It's great for other things, but weight loss is primarily a function of nutrition, and then after that, in my amateur opinion, strength training.

And one thing you can do is improve your posture. If things aren't going well for you, if you feel put down and victimized and if people are picking on you, it might be that you're broadcasting the wrong signals, and to stand up straight. Well, that starts to regulate your nervous system right then and there. And to stand up straight and face the world forthrightly means that people will treat you with more respect, and you can get a virtuous spiral developing.

We spend so much time focusing on how to increase your income [and] how to increase your wealth, and I think it is just as important to spend time on trying to manage your expectations and keeping your expectations from growing faster than your income. Because it doesn't matter how wealthy you are—if your expectations are rising with your income, you're not going to feel any better off.

Wealth is what you don't see. Wealth is the money that you have not spent. It's the cars you didn't purchase; it's the house you didn't purchase; it's the first class upgrade that you didn't buy. It's money in the bank or invested that you have not spent yet.

There's a suggestion that people who consume more caffeine have a lower incidence of basal cell skin cancers. Certainly, caffeinated coffee is associated with lower risk of diabetes and may be associated with a decreased incidence of Parkinson's disease.

As human beings, across cultures, we all have a few core needs: We all want to be seen for who we are, we all want to know that we matter, and we all want to be loved.

In most places, and I've had a lot of jobs... In 90% of those places, if you were honest and you worked hard and you were reliable and you weren't above the job, then doors would open to you—and a lot faster than you think ... It's especially the case in our culture because our culture is actually based on competence. If you're reliable and honest and a hard worker and your eyes are open and you're grateful for what you've got, you can advance very rapidly.