9. “Protect Your Brain from Stress,” Harvard Health (blog), Harvard Health Publishing, last modified August 2018, www.health.harvard.edu/mind-and-mood/ protect-your-brain-from-stress.

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.