Примечания

Введение

Согласно недавнему исследованию использования времени… Bureau of Labor Statistics, "American Time Use Survey," last modified September 30, 2014, http://www.bls.gov/tus/charts.

Пятьдесят лет назад около трети всех работающих в США... Charles Kenny, "Factory Jobs Are Gone. Get Over It," Bloomberg Business, January 23, 2014, accessed June 1, 2015, http://www.bloomberg.com/bw/articles/2014-01-23/manufacturing-jobs-may-not-be-cure-for-unemployment-inequality.

Часть первая. Закладываем основы

Вопрос скорее в том, что вы делаете со своим временем... Catherine Gale and Christopher Martyn, "Larks and Owls and Health, Wealth and Wisdom," British Medical Journal 317, no. 7174 (1998): 1675–1677.

Хотя сама концепция в основе этого правила... Zenhabits Blog, "Purpose Your Day: Most Important Task (MIT)," February 6, 2007, http://zenhabits.net/purpose-your-day-most-important-task; Gina Trapani, "Geek to Live: Control Your Workday," Lifehacker Blog, July 14, 2006, http://lifehacker.com/187074/geek-to-live--control-your-workday.

Исследования показывают, что такой подход... Peter M. Gollwitzer, "Implementation Intentions, Strong Effects of Simple Plans," American Psychologist 54, no. 7 (1999): 493–503.

Все устроены по-разному... Jeanne F. Duffy, David W. Rimmer, and Charles A. Czeisler, "Association of Intrinsic Circadian Period with Morningness–Eveningness, Usual Wake Time, and Circadian Phase," Behavioral Neuroscience 115, no. 4 (2001): 895–899.

Лично мне тоже кажется... B. J. Shannon et al., "Morning-Evening Variation in Human Brain Metabolism and Memory Circuits," Journal of Neurophysiology 109, no. 5 (2013): 1444–1456, accessed June 1, 2015, doi:10.1152/jn.00651.2012; Olga Khazan, "When Fatigue Boosts Creativity," The Atlantic, March 20, 2015, http://www.theatlantic.com/health/archive/
2015/03/when-fatigue-boosts-creativity/388221/.

Исследования показывают, когда вы ведете... Kaiser Permanente, "Keeping a Food Diary Doubles Diet Weight Loss, Study Suggests," ScienceDaily, July 8, 2008.

Часть вторая. Пустая трата времени

С ним согласен Пирс Стил, автор книги «Уравнение прокрастинации»... Piers Steel, The Procrastination Equation: How to Stop Putting Things Off and Start Getting Stuff Done (New York: HarperCollins Publishers, 2012), 11.

По данным недавнего опроса на сайте Salary.com... Aaron Gouveia, "2014 Wasting Time at Work Survey," accessed June 1, 2015, http://www.salary.com/2014-wasting-time-at-work/slide/2/.

По данным агентства Nielsen… Nielsen, An Era of Growth: The Cross-Platform Report Q4 2013, March 5, 2014, http://www.nielsen.com/us/en/insights/reports/2014/an-era-of-growth-the-cross-platform-report.html; Central Intelligence Agency, The World Factbook, accessed June 1, 2014, https://www.cia.gov/library/publications/the-world-factbook/rankorder/2102rank.html.

С эволюционной точки зрения лимбическая система... Peter M. Gollwitzer, "Implementation Intentions: Strong Effects of Simple Plans," American Psychologist 54, no. 7 (1999): 493–503.

И тем не менее, если говорить в самом общем смысле... Jonathan Haidt, The Happiness Hypothesis (New York: Basic Books, 2006), 11.

Лимбическая система развивалась... J. A. Vilensky, G. W. Van Hoesen, and A. R. Damasio, "The Limbic System and Human Evolution," Journal of Human Evolution 11, no. 6 (1982): 447-60; Jonathan Haidt, "The New Synthesis in Moral Psychology," The American Associaton for the Advancement of Science 316, no. 5827 (2007): 998–1002.

Активизация префронтальной коры... Там же.

Поскольку заполнение налоговой декларации... IBISWorld, "Tax Preparation Services in the US: Market Research Report," April 2015, http://www.ibisworld.com/industry/default.aspx?indid=1399.

Если верить компании Intuit, создателю программного обеспечения TurboTax... Turbotax Blog, April 11, 2013, http://blog.turbotax.intuit.com/tax-tips/turbotax-top-10-procrastinating-cities-infographic-14248/.

В результате эксперимента выяснилось нечто примечательное... Hal E. Hershfield, Daniel G. Goldstein, William F. Sharpe, Jesse Fox, Leo Yeykelis, Laura L. Carstensen, and Jeremy N. Bailenson, "Increasing Saving Behavior Through Age-Progressed Renderings of the Future Self," Journal of Marketing Research 48, no. SPL (2011): S23–S37.

Прежде чем вступить в контакт со своим будущим «я»... Hal E. Hershfield, Taya R. Cohen, and Leigh Thompson, "Short Horizons and Tempting Situations: Lack of Continuity to Our Future Selves Leads to Unethical Decision Making and Behavior," Organizational Behavior and Human Decision Processes 112, no. 2 (2012): 298–310, doi:10.1016/j.obhdp.2011.11.002.

C. 85. Далее в этом списке идут... Aaron Gouveia, "2014 Wasting Time at Work Survey," Salary.com, accessed June 1, 2015, http://www.salary.com/2014-wasting-time-at-work/slide/6.

Пирс Стил, написавший книгу «Уравнение прокрастинации»... Piers Steel, The Procrastination Equation: How to Stop Putting Things Off and Start Getting Stuff Done (New York: HarperCollins Publishers, 2012): 50, 30.

Часть третья. Конец тайм-менеджмента

В малайском языке, например, есть выражение... "Toujours Tingo: Weird Words and Bizarre Phrases," The Telegraph, December 18, 2008, http://www.telegraph.co.uk/news/newstopics/
howaboutthat/3830559/Toujours-Tingo-Weird-words-and-bizarre-phrases.html.

Поэтому в 1883 г. они договорились сократить... History.com, "Railroads Create the First Time Zones," accessed June 1, 2015, http://www.history.com/this-day-in-history/railroads-create-the-first-time-zones.

В Соединенных Штатах за последние 60 лет... Charles Kenny, "Factory Jobs Are Gone. Get Over It," Bloomberg Business, January 23, 2014, accessed June 1, 2015, https://www.bloomberg.com/news/articles/2014-01-23/manufacturing-jobs-may-not-be-cure-for-unemployment-inequality; Bureau of Economic Analysis, U.S. Department of Commerce, "New Quarterly Statistics Detail Industries' Economic Performance. Statistics Span First Quarter of 2005 through Fourth Quarter of 2013 and Annual Results for 2013," April 25, 2014, http://www.bea.gov/newsreleases/industry/gdpindustry/2014/pdf/gdpind413.pdf.

Работая по 90 часов в неделю... Ben Hughes, "Why Crunch Mode Doesn't Work," InfoQ Blog, January 10, 2008, https://www.infoq.com/news/2008/01/crunch-mode.

В результате одного исследования было показано... Sara Robinson, "Bring Back the 40-Hour Work Week," Salon News, March 14, 2012, http://www.salon.com/2012/03/14/bring_back_the_40_hour_work_week/.

С. 102. И как следует еще из одного исследования на эту тему... Bob Sullivan, "Memo to Work Martyrs: Long Hours Make You Less Productive," Today, January 26, 2015, http://www.today.com/money/why-you-shouldnt-work-more-50-hours-week-2D80449508.

Как пишет Пол в своем блоге... "Maker's Schedule, Manager's Schedule," Paul Graham Blog, July 2009, http://paulgraham.com/makersschedule.html.

Возможно, это звучит контринтуитивно... Winifred Gallagher, Rapt: Attention and the Focused Life (New York: Penguin Books, 2010).

Часть четвертая. Дзен и продуктивность

Если верить планировщикам-урбанистам... William Beaty, "The Physics Behind Traffic Jams," SmartMotorist.com, accessed June 1, 2015, http://www.smartmotorist.com/traffic-and-safety-guideline/traffic-jams.html.

По результатам другого (более научного) исследования... Karen Renaud, Judith Ramsay, and Mario Hair, "'You've Got E-Mail!'... Shall I Deal with It Now? Electronic Mail from the Recipient's Perspective," International Journal of Human-Computer Interaction 21, no. 3 (2006): 313–332.

Опрос 150 руководителей показал... Verizon, "Meetings in America: A Study of Trends, Costs, and Attitudes Toward Business Travel and Teleconferencing, and Their Impact on Productivity," accessed June 1, 2015, https://e-meetings.verizonbusiness.com/global/en/meetingsinamerica/uswhitepaper.php; OfficeTeam, "Let's Not Meet," accessed June 1, 2015, http://officeteam.rhi.mediaroom.com/meetings.

В одном красноречивом исследовании... Karen Renaud, Judith Ramsay, and Mario Hair, "'You've Got E-Mail!'... Shall I Deal with It Now? Electronic Mail From the Recipient's Perspective," International Journal of Human-Computer Interaction 21, no. 3 (2006): 313–332.

Оно занимает 56-е место... Oxford Dictionaries, Oxford University Press, "The OEC: Facts about the Language," accessed June 1, 2015. https://en.oxforddictionaries.com/explore/what-can-corpus-tell-us-about-language.

Часть пятая. Снимаем психическое напряжение

Задолго до изобретения печатного станка... Thomas C. Brickhouse and Nicholas D. Smith, Plato's Socrates (New York: Oxford University Press, 1994); Walter J. Ong, Orality and Literacy: The Technologizing of the Word (New York: Routledge, 2002), http://dss-edit.com/prof-anon/sound/library/Ong_orality_and_literacy.pdf.

В лучшем случае он может сознательно... George A. Miller, "The Magical Number Seven, Plus or Minus Two. Some Limits on Our Capacity for Processing Information," Psychological Review 101, no. 2 (1994): 343–352.

Все это следствие «эффекта Зейгарник»... Bluma Zeigarnik, "Das Behalten erledigter und unerledigter Handlungen," Psychologische Forschung 9 (1927): 1–85.

Компания IBM недавно провела сравнительное исследование... Steve Whittaker et al., "Am I Wasting My Time Organizing Email? A Study of Email Refinding," IBM Research-Almaden, 2011, https://people.ucsc.edu/~swhittak/papers/
chi2011_refinding_email_camera_ready.pdf.

Исследования показывают, что даже составление списков... Ayelet Fishbach and Ravi Dhar, "Goals as Excuses or Guides: The Liberating Effect of Perceived Goal Progress on Choice," Journal of Consumer Research 32, no. 3 (2005): 370–377.

В настоящее время типичный американец еженедельно... Mary Meeker, "Internet Trends 2015 – Code Conference," Kleiner, Perkins, Caufield, Byers, 2015, http://www.kpcb.com/blog/2015-internet-trends.

Если предположить, что вы спите 7,7 часа… Bureau of Labor Statistics, "American Time Use Survey," last modified September 30, 2014, https://www.bls.gov/tus/charts/.

Мне очень нравится исследование, которым руководил... Ap Dijksterhuis et al., "On Making the Right Choice: The Deliberation-Without-Attention Effect," Science 311, no. 5763 (2006): 1005–1007.

Через несколько лет похожий эксперимент был проведен... J. David Creswell, James K. Bursley, and Ajay B. Satpute, "Neural Reactivation Links Unconscious Thought to Decision Making Performance," Social Cognitive and Affective Neuroscience 8, no. 8 (2013): 863–869, doi:10.1093/scan/nst004.

Ваш мозг продолжает обрабатывать и консолидировать информацию... Jonathan Hasford, "Should I Think Carefully or Sleep on It?: Investigating the Moderating Role of Attribute Learning," Journal of Experimental Social Psychology 51 (2014): 51–55; J. D. Payne, M. A. Tucker, J. M. Ellenbogen, E. J. Wamsley, M. P. Walker, D. L. Schacter, et al., "Memory for Semantically Related and Unrelated Declarative Information: The Benefit of Sleep, the Cost of Wake," PLoS ONE 7, no. 3 (2012): e33079, doi:10.1371/journal.pone.0033079.

Всякий раз, когда Эйнштейн сталкивался... Ronald W. Clark, Einstein: The Life and Times (New York: World Publishing, 1971), 106.

Американская ассоциация психологов недавно назвала... The American Psychological Association (APA), "Stress in America,", accessed August 6, 2015, http://www.apa.org/news/press/releases/stress/.

Часть шестая. Учимся управлять вниманием

Интересное исследование, проведенное психологами... Matthew A. Killingsworth and Daniel T. Gilbert, "A Wandering Mind Is an Unhappy Mind," Science 330, no. 6006 (2010): 932.

По мнению неврологов, наше внимание... Yi-Yuan Tang and Michael Posner, "Attention Training and Attention State Training," Trends in Cognitive Sciences 13, no. 5 (2009): 222–27.

Однако, по данным компании RescueTime... Matt Richtel, "Lost in E-Mail, Tech Firms Face Self-Made Beast," New York Times, June 14, 2008, accessed June 1, 2015, http://www.nytimes.com/2008/06/14/technology/14email.html.

Исследовательская фирма Basex утверждает, что потери продуктивности... Steve Lohr, "Is Information Overload a $650 Billion Drag on the Economy?" Bits Blog New York Times, December 20, 2007, http://bits.blogs.nytimes.com/2007/12/20/is-information-overload-a-650-billion-drag-on-the-economy/.

Кроме того, согласно Basex... Maggie Jackson, Distracted (Amherst, NY: Prometheus Books, 2008); Marci Alboher, "Fighting a War Against Distraction," New York Times, June 22, 2008, http://www.nytimes.com/2008/06/22/jobs/22shifting.html.

Глория Марк, исследователь внимания из Калифорнийского университета... Gloria Mark, Victor M. Gonzalez, and Justin Harris, "No Task Left Behind? Examining the Nature of Fragmented Work." Proceedings of the SIGCHI Conference on Human Factors in Computing Systems, ACM, 2005.

И хотя практически все без исключения исследования говорят... Sam Anderson, "In Defense of Distraction," accessed June 1, 2015, New York magazine, http://nymag.com/news/features/56793/.

Специалисты в области позитивной психологии (такие как автор бестселлеров Шон Эйкор)... Shawn Achor, The Happiness Advantage: The Seven Principles of Positive Psychology That Fuel Success and Performance at Work (New York: Random House, 2011).

Между клетками, которые активизируются одновременно, возникает прочная физическая связь... D. O. Hebb, The Organization of Behavior (New York: Wiley & Sons, 1949).

Причина, почему привычки являются настолько стойкими... "The Addicted Brain," Harvard Health Publication, June 9, 2009, http://www.health.harvard.edu/mind-and-mood/the_addicted_brain.

Многозадачность приводит к дофаминовой зависимости... Daniel Levitin, The Organized Mind: Thinking Straight in the Age of Information Overload (Westminster, London: Penguin UK, 2015).

Он не в состоянии сосредоточиться на двух вещах сразу... John Medina, Brain Rules: 12 Principles for Surviving and Thriving at Work, Home, and School (Edmunds, WA: Pear Press, 2008); Joshua Rubinstein, David Meyer, and Jeffrey Evans, "Executive Control of Cognitive Processes in Task Switching," J Exp Psych 27 (2001): 763–771; N. F. Ramsey, J. M. Jansma, G. Jager, T. Van Raalten, and R. S. Kahn, "Neurophysiological Factors in Human Information Processing Capacity," Brain 127 (2003): 517–525; Stephen Monsell and Jon Driver, Control of Cognitive Processes: Attention and Performance XV III (Cambridge, MA: MIT Press, 2000).

Мне очень нравится исследование многозадачности... Eyal Ophir, Clifford Nass, and Anthony D. Wagner, "Cognitive Control in Media Multitaskers," Proceedings of the National Academy of Sciences 106, no. 37 (2009): 15583–15587.

Мы продолжали искать, в чем же все-таки мультитаскеры эффективнее... Adam Gorlick, "Media Multitaskers Pay Mental Price, Stanford Study Shows," Stanford Report, August 24, 2009, http://news.stanford.edu/2009/08/24/multitask-research-study-082409/.

В дополнение ко всему привычка работать в многозадачном режиме… Mark W. Becker, Reem Alzahabi, and Christopher J. Hopwood, "Media Multitasking Is Associated with Symptoms of Depression and Social Anxiety," Cyberpsychology, Behavior, and Social Networking 16, no. 2 (February 2013): 132–135, doi:10.1089/cyber.2012.0291.

Исследования показывают, если вы регулярно… Bill Breen, "The 6 Myths of Creativity," Fast Company, December 1, 2004, https://www.fastcompany.com/51559/6-myths-creativity.

Как говорят Мэтью Киллингуорт и Дэниел Гилберт... Matthew A. Killingsworth and Daniel T. Gilbert, "A Wandering Mind Is an Unhappy Mind," Science 330, no. 6006 (2010): 932.

С эволюционной точки зрения... Там же.

Сара Лазар, нейробиолог из Гарвардской медицинской школы... Sara W. Lazar et al., "Functional Brain Mapping of the Relaxation Response and Meditation," Neuroreport 11, no. 7 (2000): 1581–1585; Sara W. Lazar, "The Neurobiology of Mindfulness," in Mindfulness and Psychotherapy, ed. Christopher K. Germer, Ronald D. Siegel, and Paul R. Fulton (New York: Guilford, 2013), 282–295.

По мнению Лазар... Caroline Williams, "Concentrate! How to Tame a Wandering Mind," BBC, October 16, 2014, http://www.bbc.com/future/story/20141015-concentrate-how-to-focus-better.

Наличие всех этих эффектов подкреплено десятками неврологических исследований... Daphne M. Davis and Jeffrey A. Hayes, "What Are the Benefits of Mindfulness?," Monitor on Psychology 43, no. 7 (2012), http://www.apa.org/monitor/2012/07-08/ce-corner.aspx; Sue McGreevey, "Eight Weeks to a Better Brain," Harvard Gazette, January 21, 2011, http://news.harvard.edu/gazette/story/2011/01/eight-weeks-to-a-better-brain/; Erik Dane and Bradley J. Brummel, "Examining Workplace Mindfulness and Its Relations to Job Performance and Turnover Intention," Human Relations 67, no. 1 (2013): 105–128, doi:10.1177/0018726713487753; Sara Lazer et al., "Medita-tion Experience Is Associated With Increased Cortical Thickness," Neuroreporter 16, no. 17 (2005): 1893-1897; Michael Mrazek et al., "Mindfulness Training Improves Working Memory Capacity and GRE Performance While Reducing Mind Wandering," Psychological Science 24, no. 5 (2013): 776–81.

Часть седьмая. Выводим производительность на следующий уровень

Клетки головного мозга потребляют вдвое больше энергии... Ferris Jabr, "Does Thinking Really Hard Burn More Calories?" Scientific American, July 18, 2012, https://www.scientificamerican.com/article/thinking-hard-calories/.

Я знаю, что далеко не единственный, кто получает... Richard A. Rawson, "Meth and the Brain," Frontline, February 14, 2006, http://www.pbs.org/wgbh/pages/frontline/meth/body/methbrainnoflash.html.

Исследования показывают, что оптимальное содержание... E. Leigh Gibson, "Carbohydrates and Mental Function: Feeding or Impeding the Brain?" Nutrition Bulletin 32, no. s1 (2007): 71–83; Michael Parsons, and Paul Gold, "Glucose Enhancement of Memory in Elderly Humans: An Inverted-U Dose–Response Curve," Neurobiology of Aging 13, no. 3 (1992): 401–404.

Исследования показывают, что желудок посылает мозгу... "Guide to Behavior Change," National Heart, Blood and Lung Institute, accessed June 1, 2015, https://www.nhlbi.nih.gov/health/educational/lose_wt/behavior.htm.

Среднестатистический человек ежедневно получает… Liwei Chen et al., "Reduction in Consumption of Sugar-Sweetened Beverages Is Associated with Weight Loss," American Journal of Clinical Nutrition 89, no. 5 (2009): 1299-1306, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2676995/.

Если вы привыкли выпивать на ночь рюмку спиртного... Irshaad O. Ebrahim et al., "Alcohol and Sleep I: Effects on Normal Sleep," Alcoholism: Clinical and Experimental Research 37, no. 4 (2013): 539–549.

Метаболизм и вывод кофеина из организма занимает... "Sleep and Caffeine," American Academy of Sleep Medicine, August 1, 2013, http://www.sleepeducation.org/news/2013/08/01/sleep-and-caffeine; David M. Mrazik, "Reconsidering Caffeine: An Awake and Alert New Look at America's Most Commonly Consumed Drug," 2004 Third Year Paper, https://dash.harvard.edu/handle/1/8846793.

По мере привыкания к кофеину мозг даже начинает... Joseph Stromberg, "This Is How Your Brain Becomes Addicted to Caffeine," Smithsonian.com, August 9, 2013, http://www.smithsonianmag.com/science-nature/this-is-how-your-brain-becomes-addicted-to-caffeine-26861037/.

Поскольку я амбиверт… Brian R. Little, Me, Myself, and Us: The Science of Personality and the Art of Well-Being (New York: PublicAffairs, 2014).

Будьте осторожны с кофеином, приступая к работе... Maria Konnikova, "How Caffeine Can Cramp Creativity," The New Yorker, June 17, 2013, http://www.newyorker.com/tech/elements/how-caffeine-can-cramp-creativity.

Кофеин также очень эффективен... Steven Miller, "The Best Time for Your Coffee," October 23, 2013, The BrainFacts Blog, http://blog.brainfacts.org/2013/10/the-best-time-for-your-coffee/#.WFvMmLaLSRs; Miguel Debono et al., "Modified-Release Hydro- cortisone to Provide Circadian Cortisol Profiles," Journal of Clinical Endocrinology & Metabolism 94, no. 5 (2009): 1548–1554.

В одном из них было показано... M. Boschmann et al., "Water Drinking Induces Thermogenesis Through Osmosensitive Mechanisms," Journal of Clinical Endocrinology & Metabolism 92, no. 8. (2007): 3334–3337, http://www.ncbi.nlm.nih.gov/pubmed/17519319.

В результате еще одного исследования выяснилось... American Chemical Society, "Clinical Trial Confirms Effectiveness of Simple Appetite Control Method," August 23, 2010, https://www.acs.org/content/acs/en/pressroom/
newsreleases/2010/august/clinical-trial-confirms-effectiveness-of-simple-appetite-control-method.html.

И если вы будете выпивать в день... The Institute of Medicine, "Dietary Reference Intakes: Water, Potassium, Sodium, Chloride, and Sulfate," February 11, 2004, https://www.nap.edu/read/10925/chapter/1.

Недостаток воды может вызывать усталость... Susan M. Shirreffs, Stuart J. Merson, Susan M. Fraser, and David T. Archer, "The Effects of Fluid Restriction on Hydration Status and Subjective Feelings in Man," British Journal of Nutrition 91 (2004): 951–958, doi:10.1079/BJN20041149.

Например, в ходе недавнего исследования, проведенного Советом по физической активности... Sara Germano, "American Inactivity Level Is Highest Since 2007, Survey Finds," Wall Street Journal, http://www.wsj.com/articles/american-inactivity-level-is-highest-since-2007-survey-finds-1429796821.

Мы по-прежнему созданы для того, чтобы проходить... Daniel Lieberman, The Story of the Human Body: Evolution, Health and Disease (Westminster, London: Penguin UK, 2013), 217.

Имеются данные, что физические упражнения... Matthew T. Schmolesky, David L. Webb, and Rodney A. Hansen, "The Effects of Aerobic Exercise Intensity and Duration on Levels of Brain-Derived Neurotrophic Factor in Healthy Men," Journal of Sports Science & Medicine 12, no. 3 (2013): 502–511; Chris C. Streeter et al., "Effects of Yoga Versus Walking on Mood, Anxiety, and Brain GABA Levels: A Randomized Controlled MRS Study," Journal of Alternative and Complementary Medicine 16, no. 11 (2010): 1145–1152; M. Rottensteiner et al., "Physical Activity, Fitness, Glucose Homeostasis, and Brain Morphology in Twins," Medicine & Science in Sports & Exercise 47, no. 3 (2015): 509–518, doi:10.1249/MSS.0000000000000437.

Зомби являются причиной 80 000 автомобильных аварий... U.S. Department of Transportation, National Highway Traffic Safety Administration, National Center for Statistics and Analysis, "Drowsy Driving," March 2011, https://crashstats.nhtsa.dot.gov/Api/Public/ViewPublication/811449.

Согласно опросам агентства Gallup... Jeffrey M. Jones, "In U.S., 40 % Get Less Than Recommended Amount of Sleep," Gallup, December 19, 2013, http://www.gallup.com/poll/166553/less-recommended-amount-sleep.aspx.

Из-за огромного ущерба для здоровья... The Centers for Disease Control Centers for Disease Control and Prevention, "Insufficient Sleep Is a Public Health Problem," last modified January 13, 2014, http://www.cdc.gov/features/dssleep.

Негативно это влияет и на краткосрочную память… Division of Sleep Medicine at Harvard Medical School, "Sleep, Performance, and Public Safety," last modified December 18, 2007, http://healthysleep.med.harvard.edu/healthy/matters/consequences/sleep-performance-and-public-safety.

Мы все устроены по-разному… Там же.

Доказано, что .синий. свет ингибирует производство мелатонина... Harvard Health Publications, "Blue light has a dark side," May 1, 2012, http://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side.

Это подтверждается наукой — существует исследование... K. Burkhart and J. R. Phelps, "Amber Lenses to Block Blue Light and Improve Sleep: A Randomized Trial," Chronobiology International 26, no. 8 (2009): 1602–1612, doi:10.3109/07420520903523719.

Исследование, проведенное в одном из колл-центров... Derek Croome, Creating the Productive Workplace (London: E & FN Spon, 2000).

Как и ночной сон, он повышает концентрацию внимания... Catherine E. Milner and Kimberly A. Cote, "Benefits of Napping in Healthy Adults: Impact of Nap Length, Time of Day, Age, and Experience with Napping," Journal of Sleep Research 18, no. 2 (2009): 272–281, doi:10.1111/j.1365-2869.2008.00718.x.

Американская академия медицины сна... WebMD, http://www.webmd.com/sleep-disorders/features/cant-sleep-adjust-the-temperature.

Но прежде всего она должна быть... Sleep Number, "How to Sleep at the Perfect Temperature," accessed June 1, 2015, https://www.sleepnumber.com/sn/en/best-temperature-sleep.

Исследования показывают, что время, когда вы просыпаетесь... Catherine Gale and Chistopher Martyn, "Larks and owls and health, wealth, and wisdom," British Medical Journal 317, no. 7174 (1998): 1675–1677.

Часть восьмая. Заключительный шаг

Его результаты говорят о том, что счастливые люди... "Shawn Achor: The Happy Secret to Better Work," TED Talk, TEDxBloomington, 2011, http://www.ted.com/talks/shawn_achor_the_happy_secret_to_better_work?language=en; Shawn Achor, The Happiness Advantage: The Seven Principles of Positive Psychology That Fuel Success and Performance at Work (New York: Random House, 2011).

Как следует из одного исследования, идеальная продолжительность перерывов... Lisa Evans, "The Exact Amount of Time You Should Work Every Day," Fast Company, September 15, 2014, https://www.fastcompany.com/3035605/how-to-be-a-success-at-everything/the-exact-amount-of-time-you-should-work-every-day.

В одном из исследований, проводившихся в Университете Торонто… John P. Trougakos et al., "Making the Break Count: An Episodic Examination of Recovery Activities, Emotional Experiences, and Positive Affective Displays," Academy of Management Journal 51, no. 1 (2008): 131–146.

Исследования показывают, что в результате повышается вероятность… Mihaly Csikszentmihalyi, Flow (Netherlands: Springer, 2014).

По данным исследования, проведенного психологом Кэрол Двек... Carol Dweck, Mindset: The New Psychology of Success (New York: Random House, 2006).

В одном исследовании были проанализированы когнитивная и моторная продуктивность участников... Hiroshi Nittono et al., "The Power of Kawaii: Viewing Cute Images Promotes a Careful Behavior and Narrows Attentional Focus," PLoS ONE 7, no. 9 (2012): e46362.

Психолог Шад Хельмстеттер установил... Shad Helmstetter, What to Say When You Talk to Your Self (New York: Simon and Schuster, 1990).

По результатам еще одного исследования, в котором участвовали студенты бизнес-школ... Raj Raghunathan, "How Negative Is Your 'Mental Chatter'?" Psychology Today, October 10, 2013, https://www.psychologytoday.com/blog/sapient-nature/201310/how-negative-is-your-mental-chatter.

Имеющиеся исследования подтверждают эту мысль... "State of the American Workplace," 2012, http://www.gallup.com/services/178514/state-american-workplace.aspx; Tom Rath, Vital Friends: The People You Can't Afford to Live Without (New York: Gallup Press, 2006).