Sleep Debt & Its Impact - Sleep debt accumulates gradually, affecting stress levels, memory, mood, and overall health [2] - The more exhausted one feels during the day, the stronger the urge to stay up late at night, creating a vicious cycle [2][3] Strategies to Improve Sleep - Putting the phone away and setting a short-term goal of just laying in bed for 5 minutes can help initiate sleep [3] - Gradually adjusting bedtime earlier by 15 to 30 minutes is more effective than attempting drastic changes [3] Reframing the Perspective on Sleep - Viewing sleep as an investment that provides better focus, mood, and energy, rather than a loss of time, is crucial [4] - True freedom lies in waking up rested and energized, not in the illusion of freedom gained by staying up late [4][5] The Importance of Rest - Choosing rest is a daily decision that impacts one's well-being and performance the following day [5] - Sleep is highlighted as the best and free investment one can make in themselves [5]

[applause] There was a time not so long ago when I was completely convinced that I was the best at everything. My perspectives were naive, my ambition was big, but my ego was bigger. Whether it was on the football field or in the studio with my first band, I believed that it was all about my goals, my achievements, and me being the limelight.But life being its usual harsh teacher put up a wall on that football field. I realized that the team isn't going to succeed with with such a selfish star in the band. ...

[applause] Let me ask you a question. How many places have you lived in? Cities, countries, continents, anywhere. So far, I have moved 12 times and lived in a total of nine different cities. Nashville and Arlington in the US, Sudat Huarez in Mexico, London in the UK, Ekkatarinberg, St. Petersburg and Moscow in Russia, Astana and Kazakhstan, and Beijing, China. That's the average number of moves most people experience in their entire lifetime, much less in the first 14 years. Although my parents are CubanAme ...

[applause] good to be desired or approved of. A definition from the Oxford dictionary. But that isn't the full picture.There's nothing saying who desires it, nothing saying who approves it. This is a dilemma that affects our everyday life. It causes arguments.[snorts] It's what makes your decisions. It's what answers for you in your tests. It's why we have juries.Why we vote for leaders who make those decisions for us. It's the very reason we have definitive answers. Why we have morals.But who made those. O ...

[applause] Silence makes you smarter. In the silence, a process called neurogenesis occurs in the brain. In the hippocampus, associated with memory and learning.Growth of new brain cells is stimulated. So technically, silence has literal mindaltering effects. I'm going to talk to you about silence.the science behind it, how you can use it as a tool, and the impact it can have. Unfortunately, our lives have less and less room for silence in them. Instant communication, telephones, screens.All of these create ...

[applause] Today I want to talk about choices, risks, and change. Because even the tiniest decisions can feel huge, but those moments, they often lead to the best parts of life. Sometimes we think big changes can only happen to adults or that we're too young to make decisions that matter.But I've learned that even at 12, the choices we make can shape who we become. They can open doors we never even knew existed. Sometime back, I had the opportunity to move to China for 3 years or just stay where I was.3 yea ...

Challenges and Strategies in Secondary Education - Secondary education is perceived as a stressful and responsible stage [2] - Time management and planning are crucial for handling increased workload, exemplified by breaking down a 1,000-word essay into 100 words per day [3] - Seeking clarification and staying focused are important strategies for academic success [4] Social and Emotional Aspects - Social connections with classmates can provide support and motivation [6] - Maintaining a balanced attitude and seeking help from trusted adults or mental health professionals is important for managing stress [5] - Reflection on mistakes and expressing feelings are valuable for personal growth [8][9] Growth and Adaptation - Secondary education is about adapting, building connections, and self-discovery [10] - Overcoming challenges, even if not fully successful, leads to skill improvement and learning [8] - Resilience and a balanced approach are key to managing the demands of secondary life [11]

[applause] [laughter] [music] [laughter] [music] [music] [music] [crying] [laughter] [crying] [laughter] [laughter] Huh. Come on. >> [applause]. ...

Core Argument - The central theme revolves around managing pressure and stress, emphasizing that challenges are opportunities for growth and improvement [25][26][27][28] - The document advocates for a shift in perspective, viewing pressure not as a destructive force but as a catalyst for building resilience and strength [28] Practical Methods for Staying Calm - Diaphragmatic breathing is presented as a method to lower cortisol levels, improve focus, and reduce panic, supported by a study indicating its effectiveness over eight weeks [19][20] - Visualization, involving guided imagery exercises to imagine positive outcomes, is highlighted as a technique to lower stress levels and enhance focus, backed by neuroscience research [21][22] Supporting Evidence - A 2010 study at Leiden University demonstrated that participants with higher cortisol levels made riskier decisions without considering potential consequences [9] - A 2025 study at the University of Leipzig indicated that athletes trained to stay calm under pressure exhibit better decision-making and overall performance [10] Personal Anecdote - The author shares a personal experience of overcoming anxiety in a jiu-jitsu competition at age 13 or 14, illustrating the importance of staying calm under pressure to achieve success [11][12][13][14][15][16][17][18] Jiu-Jitsu as a Metaphor - Brazilian jiu-jitsu is used as a metaphor for life's challenges, where staying calm under pressure, such as being in the "mount" position, is crucial for finding solutions and turning the situation around [3][4][5][6][26]

[applause] awards, certificates, medals, and trophies. All things we proudly possess and maybe do sometimes brag about. But have you ever stopped to ask yourself why we try so hard to get it.When I was a kid in an American school in Shanghai, I wanted certificates more than anything. But from first grade to third grade, I wasn't the smartest. And every year will be the same.I will go into the auditorium, sit, and my eyes would gleam my excitement, thinking I'll finally have a chance to get one. But I didn't ...