The document provides 10 tips for optimizing and speeding up SQL queries: 1) Only select necessary columns, 2) Use while loops instead of cursors, 3) Avoid SQL in loops, 4) Use joins instead of subqueries, 5) Use unions instead of OR, 6) Use set count settings in stored procedures, 7) Use indexing, 8) Avoid stored procedure names starting with "sp_", 9) Normalize tables, and 10) Use schema names with table names.