Sahil Bloom Profile picture
Dec 1, 2022 13 tweets 3 min read Read on X
Researchers studied the effects of a 20-minute walk on the cognitive performance of a group of children.

This is fascinating…
Reading comprehension performance was significantly better after exercise.

Spelling and arithmetic performance were better, though the results were not statistically significant.
Researchers concluded:

“Single, acute bouts of moderately-intense aerobic exercise (i.e., walking) may improve the cognitive control of attention…and further supports the use of moderate acute exercise as a contributing factor for increasing attention and academic performance.”
One other conclusion from the paper:

"These data suggest that single bouts of exercise affect specific underlying processes that support cognitive health and may be necessary for effective functioning across the lifespan.”
My conclusion: Go for more walks.

You’ll improve your:

• Physical health
• Cognitive performance
• Mental health
• Creativity

It’s a simple, free unlock for life.

More to come in an upcoming newsletter. sahilbloom.com/newsletter
I started walking 10x more in 2022 after the birth of our son.

Averaged about ~2-3k steps per day in 2021—averaging about ~20k steps per day in 2022 since May.

Having a kid —> walking more —> living longer and better

(or something like that!)
I have two types of walks:

Active Walks:
• Listening to something or thinking about something
• 30-60 minutes
• Brisk pace

Passive Walks:
• No technology
• Mind free to wander
• 60+ minutes
• Slow, leisurely pace

I find that both have a clear, necessary role in my life.
The Active Walks are typically done at Zone 2 HR level (often wear a weight vest during these to get to that level if flat terrain).

This allows me to easily hit the 180+ minutes per week that @hubermanlab recommends we all get.
I also used to get a TERRIBLE bout of drowsiness after lunch.

I started taking a 10-minute walk immediately after eating and it has worked wonders for keeping my energy steady into the afternoon.

More effective than the large black cold brew I used to rely on for that purpose.
"Every day I walk myself into a state of well-being and walk away from every illness. I have walked myself into my best thoughts, and I know of no thought so burdensome that one cannot walk away from it." - Søren Kierkegaard

Follow me @SahilBloom for more content like this!
This research also points to the lunacy of punishing children with “no recess” for bad behavior or not paying attention.

The punishment actually makes it more likely for attention and performance to continue to suffer.

Recess is sacred (for children and adults alike).
A simple challenge for all of you:

This weekend, go for a 30-minute tech-free walk.

• No phone
• No music
• No podcasts
• No articles
• No audiobooks

Just you, your thoughts, your gratitude, and the fresh air.

A simple reset that will change your life. I guarantee it.

• • •

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More from @SahilBloom

Mar 4
The 5 Types of Wealth was released one month ago...

I'm utterly blown away by the response:

We’ve crossed 100,000 readers. It was an instant NYT, USA Today, and Sunday Times Bestseller. It’s been a NYT Bestseller every week since release (something only 6% of bestsellers ever achieve).

More importantly, I've heard from readers ages 11 to 100. People from all walks of life. People from all around the world. Aligned around a common idea. A movement.

This movement is my life mission.

A movement to redefine success. To redefine what it means to live a wealthy life. To reject the default and live by design.

Join the movement...

Order now (big 30% sale!): amazon.com/Types-Wealth-T…

P.S. Email your receipt to sahil@sahilbloom.com and I'll send you the 50+ page companion workbook so that you can go deeper on the book's most important exercises.Image
This is a really beautiful review.

A minimalist gives in...

"Within 100 pages I had earmarked so many pages that it felt necessary for me to own my own copy!"

🤯 Image
I’ve gotten a lot of questions about the book and launch.

My perspective is simple:

Step 1: Create a product you’re proud of.

Step 2: Hustle like hell for distribution.

Most people forget Step 1 and aren’t willing to really do what’s necessary for Step 2.
Read 4 tweets
Feb 22
Let’s try something:

If you order a hardcover copy of my book TODAY and DM me the receipt, I’ll send you a personalized video with some topics from the book I think you’ll love.

Order here:

P.S. You’ll also get the 50+ page companion workbook and more. amazon.com/gp/product/059…Image
This crazy, unscalable idea was prompted by a dinner this week with my friend @MarcLore.

He once recorded 1,000+ videos with specific personal names to promote Jet in its early days.

Lesson: You have to do the things others won’t to achieve the outcomes you want. Image
Ok, I’m going to be making a lot of videos…

This may take a day or two. But I promise I’ll get to all of them!

Do things that don’t scale.

🫡🫡🫡
Read 8 tweets
Feb 18
Everyone needs to hear this… Image
For more ideas like this, order my bestselling new book, The 5 Types of Wealth.

Order here:

P.S. Email your receipt to sahil@sahilbloom.com and I'll send you a 50+ page companion workbook, digital community access, and a life planning workshop recording.amazon.com/Types-Wealth-T…
There is no such thing as the clear, linear path to success.

It's a fairy tale that doesn't exist.

The reality:

Long periods of stagnation, where the rewards will feel anything but certain.

Those who can continue to show up every single day will eventually find a way to win.
Read 4 tweets
Feb 13
I've been dreaming of this moment for years...

My book is officially an instant New York Times Bestseller! Image
The book is 30% off on Amazon (and buy one get one 50% off!).

Order here:

Email a copy of your receipt to sahil@sahilbloom.com and I'll send you a 50+ page companion workbook, access to a digital community, and a recording of the launch workshop.amazon.com/gp/product/059…
The best part: I got to share the special moment when I found out the news with my parents, who I flew around with me to enjoy the book tour.

This is what it’s all about.

If you’ve read the prologue, you’ll know why.

Time with the people you love is your most precious asset. Image
Read 6 tweets
Dec 28, 2024
I used to struggle to fall asleep every single night.

The 4-7-8 method fixed it for me:

- 4-second nose inhale
- 7-second hold
- 8-second mouth exhale
- Repeat 3-5x

It works by activating your parasympathetic nervous system, which is responsible for rest and recovery.

Next time you find yourself staring at the ceiling, mind racing, give it a shot.

Screenshot is from my book (in the Physical Wealth Guide section).

Order here: amazon.com/gp/product/059…Image
To be honest, I used to think breathwork was nonsense, but then I tried it, and completely changed my mind.

Kudos to @hubermanlab and others who created content on it that helped me understand the science.

My book shares three breathing practices that help promote a calm state.
Here's the piece in the Physical Wealth Guide that shares the three breathing protocols.

Important to remember that stress is good when managed appropriately.

You want to learn to "turn on" when you need to and then "turn off" when it's recovery time.

Breathwork helps. Image
Read 5 tweets
Dec 21, 2024
How to change your life in 30 days...

The Grow30 Challenge:

(a thread on how it works) Image
It's simple: 5 daily actions for 30 straight days. Image
1. 30 minutes of focus work Image
Read 13 tweets

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