Insights from ‘Are You Fully Charged?’ by Tom Rath

Question 1

What are the three key conditions identified by Tom Rath that differentiate fully charged days?

Answer 1

Meaning, Interactions, Physical Health

Question 2

According to Tom Rath, what should you do to increase the impact of your work on others?

Answer 2

Place a picture of the person who benefits from your work where you can see it, such as on your desk or computer wallpaper.

Question 3

True or False: Negative interactions are balanced by one positive interaction.

Answer 3

False

Question 4

How many positive interactions are needed to outweigh one negative interaction according to Tom Rath?

Answer 4

Three to five positive interactions

Question 5

Fill in the blank: At least __ percent of your conversations should focus on what’s going right.

Answer 5

80

Question 6

What should you reflect on at the end of each day to encourage positive interactions?

Answer 6

Reflect on the positive interactions you had during the day.

Question 7

True or False: There is a dietary need for added sugar.

Answer 7

False

Question 8

List some foods to avoid to keep your blood sugar stable and stay fully charged.

Answer 8

Soda, candy, pastries, fruit juice, most dressings

Question 9

According to a study mentioned by Tom Rath, what happens when you sit down for extended periods?

Answer 9

Electrical activity in leg muscles stops, calorie burning drops to one per minute, fat-breaking enzymes fall by 90%, and good cholesterol drops by 20% after two hours.

Question 10

Fill in the blank: Set ___ reminders to move around during the day to stay energized.

Answer 10

Hourly

Question 11

What sleeping duration did the best performers in studies achieve, on average?

Answer 11

8 hours and 36 minutes

Question 12

What are three methods to improve sleep quality mentioned in the book?

Answer 12

Reduce light exposure at night, lower room temperature, reduce noise while sleeping

Question 13

True or False: Losing 90 minutes of sleep can reduce daytime alertness by nearly one-third.

Answer 13

True

Question 14

Describe a technique to reduce noise while sleeping.

Answer 14

Wear earplugs or play white noise using a smartphone app.

Question 15

Why is it important to reduce exposure to light before bed?

Answer 15

Reducing light helps prevent disruption of the natural sleep cycle and enhances sleep quality.

Question 16

Fill in the blank: Meaning is created by understanding how your efforts _____

Answer 16

benefit others

Question 17

What are the primary health impacts of added sugar as mentioned by Tom Rath?

Answer 17

Increases risk of diabetes, obesity, heart disease, and cancer

Question 18

True or False: Even if you exercise more than 7 hours a week, sitting the majority of the day still increases health risks.

Answer 18

True

Question 19

Fill in the blank: The average American gets just __ hours and 51 minutes of sleep on weeknights.

Answer 19

6