10. “Brain Basics: Understanding Sleep,” National Institute of Neurological Disorders and Stroke, U.S. Department of Health and Human Services, last modified August 13, 2019, www.ninds.nih.gov/Disorders/Patient-CaregiverEducation/Understanding-Sleep.
11. Jean Kim, “The Importance of Sleep: The Brain’s Laundry Cycle,” Psychology Today, June 28, 2017, www.psychologytoday.com/us/blog/culture-shrink/ 201706/the-importance-sleep-the-brains-laundry-cycle.
12. Jeff Iliff, “Transcript of ‘One More Reason to Get a Good Night’s Sleep,’” TED, last modified September 2014, www.ted.com/talks/jeff_iliff_one_more_reason_to_get_a_good_night_s_sleep/transcript.
13. Ibid.
14. Sandee LaMotte, “One in Four Americans Develop Insomnia Each Year: 75 Percent of Those with Insomnia Recover,” Science Daily, June 5, 2018, https://www.sciencedaily.com/releases/2018/06/180605154114.htm.
15. Kathryn J. Reid, et al., “Aerobic Exercise Improves Self-Reported Sleep and Quality of Life in Older Adults with Insomnia,” Sleep Medicine, U.S. National Library of Medicine, last modified October 2010, www.ncbi.nlm.nih.gov/ pmc/articles/PMC2992829/.
16. Michael J. Breus, “Better Sleep Found by Exercising on a Regular Basis,” Psychology Today, September 6, 2013, www.psychologytoday.com/us/blog/ sleep-newzzz/201309/better-sleep-found-exercising-regular-basis-0.
17. Sandee LaMotte, “The Healthiest Way to Improve Your Sleep: Exercise,” CNN, last modified May 30, 2017, www.cnn.com/2017/05/29/health/exercise-sleep – tips/index.html.
18. David S. Black, et al., “Mindfulness Meditation in Sleep-Disturbed Adults,” JAMA Internal Medicine 5 (April 2015): 494–501, jamanetwork.com/journals/jamainternalmedicine/fullarticle/2110998.
19. Karen Kaplan, “A Lot More Americans are Meditating Now than Just Five Years Ago,” Los Angeles Times, November 8, 2018, www.latimes.com/science/sciencenow/la-sci-sn-americans-meditating-more-20181108-story.html.
20. Jim Kwik, “Kwik Brain with Jim Kwik: How to Make Meditation Easy with Ariel Garten,” Jim Kwik, last modified November 8, 2018, https://jimkwik.com/kwik-brain-080-your-brain-on-meditation-with-ariel-garten/.
21. Ibid.
Глава 9
1. Sarah Young, “This Bizarre Phenomenon Can Stop You from Procrastinating,” The Independent, last modified March 9, 2018, www.independent.co.uk/life – style/procrastinating-how-to-stop-zeigarnik-effect-phenomenon-at-work – now-a8247076.html.
2. Art Markman, “How to Overcome Procrastination Guilt and Turn It Into Motivation,” HBR Ascend, January 7, 2019, hbrascend.org/topics/turn-your – procrastination-guilt-into-motivation/.
3. B. J. Fogg, “When you learn the Tiny Habits method, you can change your life forever,” Tiny Habits, last modified 2019, www.tinyhabits.com/.
4. Deepak Agarwal, Discover the Genius in Your Child (Delhi: AIETS.com Pvt.Ltd., 2012), 27–28.
5. Charles Duhigg, The Power of Habit: Why We Do What We Do in Life and Business (New York: Random House, 2012), 20–21.
6. James Clear, “The Habits Academy,” The Habits Academy, habitsacademy.com/.
7. Jim Kwik, “Kwik Brain with Jim Kwik: Understanding Habit Triggers with James Clear,” Jim Kwik, October 18, 2018, https://jimkwik.com/kwik-brain -075-understanding-habit-triggers-with-james-clear/.
8. Ibid.
9. Phillippa Lally, et al., “How Are Habits Formed: Modelling Habit Formation in the Real World,” European Journal of Social Psychology, vol. 40, no. 6 (July 2009): 998–1009, doi:10.1002/ejsp.674.
10. Alison Nastasi, “How Long Does It Really Take to Break a Habit?” Hopes&Fears, accessed November 20, 2015, www.hopesandfears.com/hopes/ now/question/216479-how-long-does-it-really-take-to-break-a-habit.
11. Ibid.
12. B. J. Fogg, “A Behavior Model for Persuasive Design,” Persuasive ’09: Proceedings of the 4th International Conference on Persuasive Technology, no. 40 (April 26, 2009), doi:10.1145/1541948.1541999.
13. Ibid.
14. Ibid.
15. Ibid.
Глава 10
1. Mihaly Csikszentmihalyi, Flow: the Psychology of Optimal Experience (New York: Harper Row, 2009).
2. Mike Oppland, “8 Ways To Create Flow According to Mihaly Csikszentmihalyi,” PositivePsychology.com, accessed February 19, 2019, positivepsychology program.com/mihaly-csikszentmihalyi-father-of-flow/.
3. Susie Cranston and Scott Keller, “Increasing the ‘Meaning Quotient’ of Work,” McKinsey Quarterly, January 2013, www.mckinsey.com/business-functions/ organization/our-insights/increasing-the-meaning-quotient-of-work.
4. Entrepreneurs Institute Team, “A Genius Insight: The Four Stages of Flow,” Entrepreneurs Institute, last modified February 12, 2015, entrepreneurs institute.org/updates/a-genius-insight-the-four-stages-of-flow.
5. Hara Estroff Marano, “Pitfalls of Perfectionism,” Psychology Today, March 1, 2008, www.psychologytoday.com/us/articles/200803/pitfalls-perfectionism.
6. Travis Bradberry, “Why the Best Leaders Have Conviction,” World Economic Forum, last modified December 7, 2015, www.weforum.org/agenda/2015/12/ why-the-best-leaders-have-conviction/.
Глава 11
1. Jim Kwik, “Kwik Brain with Jim Kwik: How to Concentrate with Dandapani,” Jim Kwik, October 8, 2019, https://jimkwik.com/kwik-brain-149-how-to – concentrate-with-dandapani/.
2. Ibid.
3. Ibid.
4. “A Clean Well-Lighted Place,” BeWell, accessed January 7, 2020, https:// bewell.stanford.edu/a-clean-well-lighted-place/.
5. Melanie Greenberg, “9 Ways to Calm Your Anxious Mind,” Psychology Today, June 28, 2015, www.psychologytoday.com/us/blog/the-mindful-self-express/ 201506/9-ways-calm-your-anxious-mind.
6. Donald Miller, “The Brutal Cost of Overload and How to Reclaim the Rest You Need,” Building a StoryBrand, buildingastorybrand.com/episode-40/.
7. Markham Heid, “The Brains of Highly Distracted People Look Smaller,” VICE, October 12, 2017, tonic.vice.com/en_us/article/wjxmpx/constant-tech – distractions-are-like-feeding-your-brain-junk-food.
8. Kristin Wong, “How Long It Takes to Get Back on Track After a Distraction,” Lifehacker, July 29, 2015, lifehacker.com/how-long-it-takes-to-get-back-on – track-after-a-distract-1720708353.
9. “4-7-8 Breath Relaxation Exercise,” Council of Residency Directors in Emergency Medicine, February 2010, www.cordem.org/globalassets/files/ academic-assembly/2017-aa/handouts/day-three/biofeedback-exercises – for-stress-2–fernances-j.pdf.
Глава 12
1. Ralph Heibutzki, “The Effects of Cramming for a Test,” Education, November 21, 2017, education.seattlepi.com/effects-cramming-test-2719.html.
2. Mark Wheeler, “Cramming for a Test? Don’t Do It, Say UCLA Researchers,” UCLA Newsroom, August 22, 2012, newsroom.ucla.edu/releases/cramming – for-a-test-don-t-do-it-237733.
3. William R. Klemm, “Strategic Studying: The Value of Forced Recall,” Psychology Today, October 9, 2016, www.psychologytoday.com/us/blog/ memory-medic/201610/strategic-studying-the-value-forced-recall.
4. Ibid.
5. James Gupta, “Spaced Repetition: a Hack to Make Your Brain Store Information,” The Guardian, January 23, 2016, www.theguardian.com/ education/2016/jan/23/spaced-repetition-a-hack-to-make-your-brain-store – information.
6. Jordan Gaines Lewis, “Smells Ring Bells: How Smell Triggers Memories and Emotions,” Psychology Today, January 12, 2015, www.psychologytoday.com/ us/blog/brain-babble/201501/smells-ring-bells-how-smell-triggers-memories – and-emotions.
7. Wu-Jing He, et al., “Emotional Reactions Mediate the Effect of Music Listening on Creative Thinking: Perspective of the Arousal-and-Mood Hypothesis,” Frontiers in Psychology 8 (September 26, 2017): 1680, www.ncbi.nlm.nih.gov/ pmc/articles/PMC5622952/.
8. Claire Kirsch, “If It’s Not Baroque Don’t Fix It,” The Belltower, January 25, 2017, http://belltower.mtaloy.edu/2017/01/if-its-not-baroque-dont-fix-it/.
9. Alina-Mihaela Busan, “Learning Styles of Medical Students – Implications in Education,” Current Health Sciences Journal 40, no. 2 (April – June 2014): 104–110, www.ncbi.nlm.nih.gov/pmc/articles/PMC4340450/.
10. Bob Sullivan and Hugh Thompson, “Now Hear This! Most People Stink at Listening [Excerpt],” Scientific American, May 3, 2013, www.scientificamerican.com/article/plateau-effect-digital-gadget-distraction-attention/.
11. Ibid.
12. Cindi May, “A Learning Secret: Don’t Take Notes with a Laptop,” Scientific American, June 3, 2014, www.scientificamerican.com/article/a-learning – secret-don-t-take-notes-with-a-laptop/
Глава 13
1. Eve Marder, “The Importance of Remembering,” eLife 6 (August 14, 2017), https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5577906/.
2. William R. Klemm, “Five Reasons That Memory Matters,” Psychology Today, January 13, 2013, www.psychologytoday.com/us/blog/memory-medic/ 201301/five-reasons-memory-matters.
3. Joshua Foer, “How to Train Your Mind to Remember Anything,” CNN, 11 June 2012, www.cnn.com/2012/06/10/opinion/foer-ted-memory/index.html.
Глава 14
1. Lauren Duzbow, “Watch This. No. Read It!” Oprah.com, June 2008, www.oprah.com/health/how-reading-can-improve-your-memory#ixzz2VYPyX3uU.
2. “Keep Reading to Keep Alzheimer’s at Bay,” Fisher Center for Alzheimer’s Research Foundation, last modified November 12, 2014, www.alzinfo.org/ articles/reading-alzheimers-bay/.
Глава 15
1. “Six Thinking Hats,” the De Bono Group, www.debonogroup.com/ six_thinking_hats.php.
2. “The Components of MI,” MI Oasis, www.multipleintelligencesoasis.org/ the-components-of-mi, accessed April 10, 2019.
3. Ibid.
4. Ibid.
5. The Mind Tools Content Team, “VAK Learning Styles: Understanding How Team Members Learn,” Mind Tools, www.mindtools.com/pages/article/ vak-learning-styles.htm, accessed April 10, 2019.
6. Matt Callen, “The 40/70 Rule and How It Applies to You,” Digital Kickstart, last modified May 3, 2016, https://digitalkickstart.com/the-4070-rule-and – how-it-applies-to-you/.