Talaka

May Allah salvage all the Moroccans in that blunt earthquake. Amen! 🤲

So what you wish for is a virile set of these immune assassins at all times, and tragically, that's what you don't have if you're not sleeping enough. So here in this experiment, you're not going to have your sleep deprived for an entire night, you're simply going to have your sleep restricted to four hours for one single night, and then we're going to look to see what's the percent reduction in immune cell activity that you suffer. And it's not small -- it's not 10 percent, it's not 20 percent. There was a 70-percent drop in natural killer cell activity. That's a concerning state of immune deficiency, and you can perhaps understand why we're now finding significant links between short sleep duration and your risk for the development of numerous forms of cancer. Currently, that list includes cancer of the bowel, cancer of the prostate and cancer of the breast. In fact, the link between a lack of sleep and cancer is now so strong that the World Health Organization has classified any form of nighttime shift work as a probable carcinogen, because of a disruption of your sleep-wake rhythms. So you may have heard of that old maxim that you can sleep when you're dead. Well, I'm being quite serious now -- it is mortally unwise advice. We know this from epidemiological studies across millions of individuals. There's a simple truth: the shorter your sleep, the shorter your life. Short sleep predicts all-cause mortality. And if increasing your risk for the development of cancer or even Alzheimer's disease were not sufficiently disquieting, we have since discovered that a lack of sleep will even erode the very fabric of biological life itself, your DNA genetic code. .

And one way that we are approaching this at my sleep center is not by using sleeping pills, by the way. Unfortunately, they are blunt instruments that do not produce naturalistic sleep. Instead, we're actually developing a method based on this. It's called direct current brain stimulation. You insert a small amount of voltage into the brain, so small you typically don't feel it, but it has a measurable impact. Now if you apply this stimulation during sleep in young, healthy adults, as if you're sort of singing in time with those deep-sleep brainwaves, not only can you amplify the size of those deep-sleep brainwaves, but in doing so, we can almost double the amount of memory benefit that you get from sleep. The question now is whether we can translate this same affordable, potentially portable piece of technology into older adults and those with dementia. Can we restore back some healthy quality of deep sleep, and in doing so, can we salvage aspects of their learning and memory function? That is my real hope now. That's one of our moon-shot goals, as it were. So that's an example of sleep for your brain, but sleep is just as essential for your body. We've already spoken about sleep loss and your reproductive system. Or I could tell you about sleep loss and your cardiovascular system, and that all it takes is one hour. Because there is a global experiment performed on 1.6 billion people across 70 countries twice a year, and it's called daylight saving time. Now, in the spring, when we lose one hour of sleep, we see a subsequent 24-percent increase in heart attacks that following day. In the autumn, when we gain an hour of sleep, we see a 21-percent reduction in heart attacks. Isn't that incredible? And you see exactly the same profile for car crashes, road traffic accidents, even suicide rates. But as a deeper dive, I want to focus on this: sleep loss and your immune system. And here, I'll introduce these delightful blue elements in the image. They are called natural killer cells, and you can think of natural killer cells almost like the secret service agents of your immune system. They are very good at identifying dangerous, unwanted elements and eliminating them. In fact, what they're doing here is destroying a cancerous tumor mass.

Hello everyone. Hope you are doing well. Time to meet! Who is ready?

Hello everyone, Hope you are all doing well. Who is ready for the session?

Thank you very much. Well, I would like to start with testicles. Men who sleep five hours a night have significantly smaller testicles than those who sleep seven hours or more. In addition, men who routinely sleep just four to five hours a night will have a level of testosterone which is that of someone 10 years their senior. So a lack of sleep will age a man by a decade in terms of that critical aspect of wellness. And we see equivalent impairments in female reproductive health caused by a lack of sleep. This is the best news that I have for you today. From this point, it may only get worse. Not only will I tell you about the wonderfully good things that happen when you get sleep, but the alarmingly bad things that happen when you don't get enough, both for your brain and for your body. Let me start with the brain and the functions of learning and memory, because what we've discovered over the past 10 or so years is that you need sleep after learning to essentially hit the save button on those new memories so that you don't forget. But recently, we discovered that you also need sleep before learning to actually prepare your brain, almost like a dry sponge ready to initially soak up new information. And without sleep, the memory circuits of the brain essentially become waterlogged, as it were, and you can't absorb new memories. So let me show you the data. Here in this study, we decided to test the hypothesis that pulling the all-nighter was a good idea. So we took a group of individuals and we assigned them to one of two experimental groups: a sleep group and a sleep deprivation group. Now the sleep group, they're going to get a full eight hours of slumber, but the deprivation group, we're going to keep them awake in the laboratory, under full supervision. There's no naps or caffeine, by the way, so it's miserable for everyone involved. And then the next day, we're going to place those participants inside an MRI scanner and we're going to have them try and learn a whole list of new facts as we're taking snapshots of brain activity. And then we're going to test them to see how effective that learning has been. And that's what you're looking at here on the vertical axis. And when you put those two groups head to head, what you find is a quite significant, 40-percent deficit in the ability of the brain to make new memories without sleep. I think this should be concerning, considering what we know is happening to sleep in our education populations right now. In fact, to put that in context, it would be the difference in a child acing an exam versus failing it miserably -- 40 percent. And we've gone on to discover what goes wrong within your brain to produce these types of learning disabilities. And there's a structure that sits on the left and the right side of your brain, called the hippocampus. And you can think of the hippocampus almost like the informational inbox of your brain. It's very good at receiving new memory files and then holding on to them. And when you look at this structure in those people who'd had a full night of sleep, we saw lots of healthy learning-related activity. Yet in those people who were sleep-deprived, we actually couldn't find any significant signal whatsoever. So it's almost as though sleep deprivation had shut down your memory inbox, and any new incoming files -- they were just being bounced. You couldn't effectively commit new experiences to memory. So that's the bad that can happen if I were to take sleep away from you, but let me just come back to that control group for a second. Do you remember those folks that got a full eight hours of sleep? Well, we can ask a very different question: What is it about the physiological quality of your sleep when you do get it that restores and enhances your memory and learning ability each and every day? And by placing electrodes all over the head, what we've discovered is that there are big, powerful brainwaves that happen during the very deepest stages of sleep that have riding on top of them these spectacular bursts of electrical activity that we

Hello everyone, I hope you are doing well. It's time to meet. We will be having a grammar lesson on which we run a quiche revision on the English tenses. Are you ready?

Hello everyone, we hope you all doing well. It is time to meet! We join in 25 minutes. Who is ready?

Hello everyone, our lesson starts in 20 minutes. Who is going to join?

Who will be our presenter for this topic next Sunday, knowing that I am going to help him/her.

It may have done many things, but it did not create a safe, empathetic environment. The solution though, super clear: technology, off and away. And that forced people to look up, to look at the people in front of them, to listen to them, to immerse themselves in their perspectives and to collaborate in unprecedented ways. Logic was equally wobbly, and this was because the hypergrowth of the organization meant that people, managers were getting promoted again and again and again. Soon, they were put in positions that they had no business being in. Their positions outstripped their capability, and it was not their fault. The solution: a massive influx of executive education that focused specifically on logic, on strategy and leadership. It gave people the rigor of the quality of their logic, and it turned a whole lot of triangles, right-side up, so people were able to communicate effectively with one another. The last one, authenticity, I'll say it's still mighty wobbly, but honestly, that doesn't make Uber very different from all of the other companies I've seen in Silicon Valley and beyond. It is still much easier to coach people to fit in. It is still much easier to reward people when they say something that you were going to say, as opposed to rewarding people when they say something entirely different than what you were going to say. But when we figure out this, when we figure out how to celebrate difference and how to let people bring the best version of themselves forward, well holy cow, is that the world I want my sons to grow up in. And with the collection of people here, it would be a privilege to lock arms with you and go ahead and rebuild trust in every corner of the globe.

cell phone. It is the largest distraction magnet yet to be made, and it is super difficult to create empathy and trust in its presence. That takes care of the empathy wobblers. Logic wobbles can come in two forms. It's either the quality of your logic or it's your ability to communicate the logic. Now if the quality of your logic is at risk, I can't really help you with that. It's like, not in this much time. But fortunately, it's often the case that our logic is sound, but it's our ability to communicate the logic that is in jeopardy. Super fortunately, there's a very easy fix to this. If we consider that there are two ways to communicate in the world, and Harvard Business School professors are known for two-by-twos -- nonsense, it's the triangle that rocks. If we consider that there are two ways to communicate in the world, and the first one is when you take us on a journey, a magnificent journey that has twists and turns and mystery and drama, until you ultimately get to the point, and some of the best communicators in the world communicate just like this. But if you have a logic wobble, this can be super dangerous. So instead, I implore you, start with your point in a crisp half-sentence, and then give your supporting evidence. This means that people will be able to get access to our awesome ideas, and just as importantly, if you get cut off before you're done ... ladies -- If you get cut off before you're done, you still get credit for the idea, as opposed to someone else coming in and snatching it from you. You just gave me goosebumps. The third wobble is authenticity, and I find it to be the most vexing. We as a human species can sniff out in a moment, literally in a moment, whether or not someone is being their authentic true self. So in many ways, the prescription is clear. You don't want to have an authenticity wobble? Be you. Great. And that is super easy to do when you're around people who are like you. But if you represent any sort of difference, the prescription to "be you" can be super challenging. I have been tempted at every step of my career, tempted personally and tempted by coaching of others, to mute who I am in the world. I'm a woman of super strong opinions, with really deep convictions, direct speech. I have a magnificent life, and together, we have such crazy ambition. I prefer men's clothes and comfortable shoes. Thank you, Allbirds. In some contexts, this makes me different. I hope that each person here has the beautiful luxury of representing difference in some context in your life. But with that privilege comes a very sincere temptation to hold back who we are, and if we hold back who we are, we're less likely to be trusted. And if we're less likely to be trusted, we're less likely to be given stretch assignments. And without those stretch assignments, we're less likely to get promoted, and so on and so on until we are super depressed by the demographic tendencies of our senior leadership. And it all comes back to our being our authentic selves. So here's my advice. Wear whatever makes you feel fabulous. Pay less attention to what you think people want to hear from you and far more attention to what your authentic, awesome self needs to say. And to the leaders in the room, it is your obligation to set the conditions that not only make it safe for us to be authentic but make it welcome, make it celebrated, cherish it for exactly what it is, which is the key for us achieving greater excellence than we have ever known is possible. So let's go back to Uber. What happened at Uber? When I got there, Uber was wobbling all over the place. Empathy, logic, authenticity were all wobbling like crazy. But we were able to find super effective, super quick fixes for two of the wobbles. I'll give you an illustration of empathy. In the meetings at Uber, it was not uncommon for people to be texting one another ... about the meeting. I had never seen anything like it.

I want to talk to you about how to build and rebuild trust, because it's my belief that trust is the foundation for everything we do, and that if we can learn to trust one another more, we can have unprecedented human progress. But what if trust is broken? What if your CEO is caught on video, disparaging an employee? What if your employees experience a culture of bias, exclusion and worse? What if there's a data breach, and it feels an awful lot like a cover-up than seriously addressing it? And most tragically, what if a technological fail leads to the loss of human life? If I was giving this talk six months ago, I would have been wearing an Uber T-shirt. I'm a Harvard Business School professor, but I was super attracted to going to an organization that was metaphorically and perhaps quite literally on fire. I had read everything that was written in the newspaper, and that was precisely what drew me to the organization. This was an organization that had lost trust with every constituent that mattered. But there's a word about me that I should share. My favorite trait is redemption. I believe that there is a better version of us around every corner, and I have seen firsthand how organizations and communities and individuals change at breathtaking speed. I went to Uber with the hopes that a turnaround there could give license to the rest of us who might have narrower versions of their challenges. But when I got to Uber, I made a really big mistake. I publicly committed to wearing an Uber T-shirt every day until every other employee was wearing an Uber T-shirt. I had clearly not thought that through. It was 250 days of wearing an Uber T-shirt. Now I am liberated from that commitment, as I am back at HBS, and what I'd like to do is share with you how far I have taken that liberty, which, it's baby steps, but I would just say I'm on my way. Now, trust, if we're going to rebuild it, we have to understand its component parts. The component parts of trust are super well understood. There's three things about trust. If you sense that I am being authentic, you are much more likely to trust me. If you sense that I have real rigor in my logic, you are far more likely to trust me. And if you believe that my empathy is directed towards you, you are far more likely to trust me. When all three of these things are working, we have great trust. But if any one of these three gets shaky, if any one of these three wobbles, trust is threatened. Now here's what I'd like to do. I want each of us to be able to engender more trust tomorrow, literally tomorrow, than we do today. And the way to do that is to understand where trust wobbles for ourselves and have a ready-made prescription to overcome it. So that's what I would like to do together. Would you give me some sense of whether or not you're here voluntarily? Yeah. OK. Alright. Awesome. OK. So -- it's just super helpful feedback. So the most common wobble is empathy. The most common wobble is that people just don't believe that we're mostly in it for them, and they believe that we're too self-distracted. And it's no wonder. We are all so busy with so many demands on our time, it's easy to crowd out the time and space that empathy requires. For Dylan to be Dylan, that takes real time. And for us, if we have too much to do, we may not have that time. But that puts us into a vicious cycle, because without revealing empathy, it makes everything harder. Without the benefit of the doubt of trust, it makes everything harder, and then we have less and less time for empathy, and so it goes. So here's the prescription: identify where, when and to whom you are likely to offer your distraction. That should trace pretty perfectly to when, where and to whom you are likely to withhold your empathy. And if in those instances, we can come up with a trigger that gets us to look up, look at the people right in front of us, listen to them, deeply immerse ourselves in their perspectives, then we have a chance of having a sturdy leg of empathy. And if you do nothing else, please put away your

اختبار قراءة في اللغة الإنجليزية English Reading Test https://www.oxfordonlineenglish.com/english-level-test/reading?fbclid=IwAR34DCimu5f3TrqovxRAa88qQPOj8v5sMBqB0OBfrBYw2NwHTFqVXGJ51hc

اختبار استماع باللغة الإنجليزية English language listening test https://www.oxfordonlineenglish.com/english-level-test/listening?fbclid=IwAR2YuwTzkKsWIz3cNAHyQidCA_soPH4S3fnTbR9NwUx8KrJjrBNhnXZNFAs