   100%.       ,   
 


 . ,      
 ,     ,       .

   ,   -.          . ,          ,    ,           .

       ,   ,       , ,     .

   :

       .

    .

     .

     .

       .

  PDF A4   .





 

   100%.       ,   



How to Have a Good Day: Harness the Power of Behavioral Science to Transform Your Working Life

Caroline Webb

Copyright  Seven Shift, Ltd. 2016



  . .,    , 2025

  . ., , 2025

   , 2026







      .     ,    .

 

30      . ,     . ,               .   ,    .         .     ,        .       ,     .      .          .   ,      .

              .            .       .       ,  .  ,        , , ,     .  ,         [1 -      ,       ,         . .],  ,   .      ,      .      ,   .    ,    .

       ,   .    ,      .      ,     ,    .       :         .        ,       .

     ,      , ,    :

    ?

, ,  .

-.   .   -.

,          .         , ,      .        :     ,   .     .

  ,    ,      ,   ,              ,    .   ,   ,       .  ,    ,    .

      ,  ,        ?    , . 12         McKinsey & Company       .    ,          .     ,   .         :      ?,    ? 蠫  ,       ?.                    .    .

        .               ,          .             100%.

    .      ,          .     ,          .         ,         ,     . ,        ,               .    ,     .

       ,                   .

         ,      .       ,   .           .       ,      .

    .       ,      ,     .

       ,          .    www.howtohaveagoodday.com      .

           . ,    ,      ,          .   ,             .    ,         ,       .   !      ,     .       .   !









 


    ,        ,    .        ,           

 

       ,         ,   ,   . ,        .      :     ?,     ?,      ( ,   ?),      ?.        .

  ,  .           ?  ,      , ,          .         ,           .       ,      ,       .


:     

             .    ,    ,    ;      .  , ,             .  ,     :        ,       [2 - Milgram, S. (1963). Behavioral study of obedience. Journal of Abnormal and Social Psychology, 67(4), 371378.].     ,   . ,             .                 .

         ,    . ,      ,   .       1998 .           . ,  ,   :            ,      .                 ,    ,     .         .  ,       .


:     

      .         ,     :              .    ,      .    ,     .   ,      ,    .  ,             .            :    ,    ;      ;   ,            .

              1979       Econometrica.  ,       ,     [3 - Kahneman, D., & Tversky, A. (1979). Prospect theory: An analysis of decision under risk. Econometrica, 47(2), 263291.].       ,        .          .        .        ,        .         2002 .     ,             ,        ,      ,         .


:    

            .         ,      .        ,       .  1990-        (   )     ,          .    ,   ,        .     ,         ( ,    ,             ).

        ,       ,   .  ,      ,     .

 ,    ,     ;  ,      -- ( -   .)        .      ,       ,     ,  ,   .              ,     .

  ,      ,      .


  

            ,  ,      ,          .

        ,     ,      .          . (            ,       ,         ).


   :

? 1.   .      :     ,     .         .        ,              .

? 2.    .       ,   ,  ,   .         .        .                  .

? 3.    .       ,    .  ,         ,      .


 1.   

  ,       .    ,       .         ,     :   ,    ,        ,    .      ,    .

    ,         .        ,         .     ,   , ,         ,  [4 - Stanovich, K.E., & West, R.F. (2000). Individual difference in reasoning: Implications for the rationality debate? Behavioral and Brain Sciences, 23, 645726.].       ,  2002      .           蠫 軠 ,     -    [5 - Kahneman, D. (2003). A perspective on judgment and choice: Mapping bounded rationality. American Psychologist, 58(9), 697720.].  ,             .


 

      ,    ,  .       ,    .     [6 - Kahneman, D. (2011). Thinking Fast and Slow. New York: Farrar, Straus and Giroux.Cowan, N. (2008). What are the differences between long-term, short-term, and working memory? Progress in Brain Research 169, 323338.Cowan, N. (2001). The magical number 4 in short-term memory: A reconsideration of mental storage capacity. Behavioral and Brain Sciences, 24, 87185.].         .    ,      .

         ,    ,          .            ,      .     .    ,    . ,        .        .     ,        .

,     .      .      :    ,                .       .   ,      .

 ,        .      .


,  ,   

-,     .       .     ,   ,   ,    .      ,       .   ,           ( ) ,    :     [7 -          ,          ,    .  ,     ,             .        . . ][8 - Dux, P.E., Ivanoff, J., Asplund, C.L., & Marois, R. (2006). Isolation of a central bottleneck of information processing with time-resolved FMRI. Neuron, 52(6), 11091120.].

         ,   . ,        .      .       ,   .       .  ,  .          .              .    ⠫,     ,     . , ,     ,     .              ,   ,    .

      -   ,  ,          .            ,    .   .                 [9 - Baumeister, R., & Tierney, J. (2011). Willpower: Rediscovering the Greatest Human Strength. New York: Penguin.].       .          ,   ,      [10 - Shiv, B., & Fedorikhin, A. (1999). Heart and mind in conflict: The interplay of affect and cognition in consumer decision making. Journal of Consumer Research, 26, 278292.].         . ,    ,          ,           [11 - Treisman, A., & Geffen, G. (1967). Selective attention: Perception or response?Quarterly Journal of Experimental Psychology, 19(1), 117.]. ,         :       ,          ,       .

       ,      .         .             ,      :  ,  ,   ,  , ,      .        ,     .  ,    ,   ,        .                ,      ,    .


 

        ?       ,    .   ,     .      ,     .      .      ,     ,  ,    .      .      ,      .  ,          .         ,      ,      ,     .         .

  ,       . ,     .    :   ,   ,  ,        ,  .        ,      .           .

  ,    ,        , ,     .                 .      ,    ,     軠  ,            .

   ,        :      ,     .      ,    ,           .       ,        .


,  -

        ?  -,        ,  -       . ,          . ,     .     ,   ,        .  -      .      ,           ,     .            .  ,  ,    .

-[12 -          .  ,     ,      ,       ,     . . .]     ,         :  ,  , [13 -  (  )   (  ),               . . .]   .        .        :         ,      ,      .              :



 :          .   ,  ,         ,   ,        .

 : ,       ,  ,    . ?


    :     ,   ,     ,  .   [14 -         ,      .    ,  -. . .]           1967 [15 - Chabris, C.F., & Simons, D.J. (2010). The Invisible Gorilla: And Other Ways Our Intuitions Deceive Us. New York: Crown.Simons, D.J., & Chabris, C.F. (1999). Gorillas in our midst: Sustained inattentional blindness for dynamic events. Perception, 28(9), 10591074.].        ,    .     ,   ,      .

   ,                   .      ,           ,       .               ,         [16 - https://www.youtube.com/ watch?v=vJG698U2Mvo.https://www.youtube.com/watch?v=v3iPrBrGSJM.].

        .       :       . ?          ,   :      ,    .           .

    :   = ,     ;   =  [17 - LeDoux, J. (2012). Rethinking the emotional brain. Neuron, 73(4), 653676.].

       .          ,     .      ,   ,   - ,       ,    : !      =  .    .

     ,     . ,     .         ; ,      ,       buongiorno  .        Luigis,    .  .        ,      . ,     ,   ,    .            ,    .


  

   ,         .             ,   .     .       .         ,           .

-,        ,         ,      ⠫.    ,        ,   .         ,    .

        ,       .    ,      ,       (  I, II IV, ).   IV     ,            .

 ,       -,      .     ,      ,  ,   .               (  !,   !  ,    !).    ,         ,    .   III       ,    V   ,   -  ,   ,       .

 ,    ,       ,      . ,    ,     ,    .    ,         ,      VI,     .



    :

?       ,  ,    .      ,    .     .    ,   ,    ,   .

?       ,          ,     , ,  , .      .   ,        ,        .

?      ,     .     ,       ,  ,       .



 2.    

         ,   ,  ,    .    ?  ,     ,    ,   ,  .       .     ,     .

  :   ?      .       ,   ,  ,       .         ,      , 蠫       ,     .     ,           .            ,      .


 :   

:     .  ,    ,        .    ,       ,    .  ,    ,   .   ,    ,    .      .        ,        -    .        .       ,      ,   ,   .

 ,       (),  ()  ,     ().     ,      廠  , ,    ,    , ,  , .     -    ,       蠫.      ,          .          ,      ;     .     . ,   -                         [18 -    ,    . . .].            ,     ,     .

     ,           ,      ,   ,  .          .  ,  ,       ,  .   ,  ,      . !   . ,   ,      .

     ,   .     ,    ,      .   ,       ,    [19 - Whalen, P.J., et al. (1998). Masked presentations of emotional facial expressions modulate amygdala activity without explicit knowledge. Journal of Neuroscience, 18(1), 411418.Anderson, A.K., Christoff, K., Panitz, D., De Rosa, E., & Gabrieli, J.D. (2003).Journal of Neuroscience, 23(13), 56275633. Adolphs, R., et al. (1995). Fear and the human amygdala. Journal of Neuroscience, 15(9), 58795891.Adolphs, R., et al. (1995). Fear and the human amygdala. Journal of Neuroscience, 15(9), 58795891.].      - ,       .    ,     ,   , ,   -  .

   .    ,   ,       . -,       .        ,  .           ,      .              ,      ,        ,   .      .      .

-,    ,     ,   ,     .       ,      ,     ,  .      ,     ,         ,               .     ,     ,  :      ,   .   ,              ,       [20 - Arnsten, A. (2009). Stress signalling pathways that impair prefrontal cortex structure and function. Nature Reviews Neuroscience, 10(6), 410422.Arnsten, A. (1998). The biology of being frazzled. Science, 280 (5370), 17111712.].


  ?

     ,    ,     :     ,      ,          ,        .             ,      .           ,  -            .    (),    ,     (),       ,   (),  ,   [21 - Eder, A.B., Elliot, A.J., & Harmon-Jones, E. (2013). Approach and avoidance motivation: Issues and advances. Emotion Review, 5, 227229.].          ,         ;        9.

,      ,       .     ,     ,   ,   ,    .  ,  . ,  -   ,      .        ,        ,       ,        .  ,       .

       . ,          ,       ,     . ,      ,       ,          .       (,  ,   !)   ,    - .  ,               .


 ,   

      .    ,        ,    .

  .        ,          .  ,     . ,    ,    ,          .        III,  .

      .    ,      .       ,         ,    .      ,          .      ,    ,     軠        .  ,   ,      III,     IV,      ,    VI,      .


 :   

         .    ,      ,    ,        .        ,    .

            ,          .     ,    ,    ,     ,     .       -  ,      ,      -.      (   ),      .    蠫    ,     .     .

  ,            .       ,    ,   ,      ,   ,     .   ,              ,  ,      .       ,      ,   .      ,      ,    .               [22 - Subramaniam, K., et al. (2009). A brain mechanism for facilitation of insight by positive affect. Journal of Cognitive Neuroscience, 21(3), 415432.Alice Isens comprehensive review: Isen, A. (2000). Positive affect and decision-making. In M. Lewis & J. Haviland-Jones (Eds.), The Handbook of Emotions, 2nd ed. New York: Guilford Press.].   ,             .          ,       .

             ?        ,    .            - ,             .


  ,    

,             .      ,       ,    ,          . ,  ,      ,   ,       [23 - Deci, E.L., Koestner, R., & Ryan, R.M. (1999). A meta-analytic review of experiments examining the effects of extrinsic rewards on intrinsic motivation. Psychological Bulletin, 125(6), 627668.].  ,        ,    .  ,      .

, . ,     ,   ,   , ,    .      (),   ,   (),  ,     ().         ,   .   ,   ,        .          ,  .

       ,         .        .  ,  ,   ,    .      , ,       ,    [24 - Dunbar, R.I.M. (2003). The social brain: Mind, language, and society in evolutionary perspective. Annual Review of Anthropology, 32(1), 163181.].  ,  ,       , :        ,      [25 - Lieberman, M. (2013). Social. New York: Crown.].                       .

       .            ,        [26 - Ryan, R.M., & Deci, E.L. (2000). Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being. American Psychologist, 55(1), 6878.]. ,       ,         ,  ,    ,      .

,                .  ,   -     :       ,     [27 - Loewenstein, G. (1994). The psychology of curiosity: A review and reinterpretation. Psychological Bulletin, 116(1): 7598.Kang, M.J., et al. (2009). The wick in the candle of learning: Epistemic curiosity activates reward circuitry and enhances memory. Psychological Science, 20(8), 963973.].

        ,    ,    , ,    ,  ,       . ,            ,       ( III)   ( V).   VII  ,             .



   ໠  :

?           ,    ,    ,  ,    .

?         ,                    ,         .           .

?       :     ;   ,    ;   ,        .

?        ,   ,      .                  .



 3.    λ

   ,       :      .

     ,        .   ,        .    ,   ,     ,     - .         ,   .

,    ,       ,               ,     .   ,        .   :           ,     ,    ,      ,     .

    :          ,    ,          .   ,        ,        .     ,     .     ,       ,  ,          .     ,     .




               .        ,       .       ,         .         ,              [28 - Payne, J.D. (2010). Memory consolidation, the diurnal rhythm of cortisol, and the nature of dreams: A new hypothesis. In A. Clow & P. McNamara (Eds.), International Review of Neurobiology, vol. 92. Waltham, MA: Academic Press.].       ,         ,      .

    ?     .            ,    .          :   ,     -     ,  0,1%    [29 - Czeisler, C., & Fryer, B. (2006). A conversation with Harvard Medical School professor Charles A. Czeisler. Harvard Business Review, October.].          ,   .  :    :     .    !       ,   .

,  ,     ,   .  ,  ,   [30 -      ,               . . .]     , :  100 ,   ,           ,       [31 - Melinda Beck, The sleepless elite, Wall Street Journal, April 5, 2011.]. ,         ,      .          ,        .  IV VI                 ,       ,      .


 

 ,       ,          .                       [32 - Ratey, J.J., & Loehr, J.E. (2011). The positive impact of physical activity on cognition during adulthood: A review of underlying mechanisms, evidence and recommendations. Reviews in the Neurosciences, 22(2), 171185.Conn, V.S., et al. (2009). Meta-analysis of workplace physical interventions. American Journal of Preventative Medicine, 37(4), 330339.].     .   ,          ,    ,  ,        [33 - Ratey, J.J., & Loehr, J.E. (2011). The positive impact of physical activity on cognition during adulthood: A review of underlying mechanisms, evidence and recommendations. Reviews in the Neurosciences, 22(2), 171185.].

 ,        .      .   ,   ,         -     ,        [34 - Coulson, J.C., et al. (2008). Exercising at work and self-reported work performance. International Journal of Workplace Health Management, 1(3), 176197.].        ( 41%)      ( 27%).

    ?          : ,   . ,   ,   ,   .    ,      [35 -  ,       .     .          . . .],     ,     [36 - Ratey, J.J. (2008). Spark: The Revolutionary New Science of Exercise and the Brain. New York: Little, Brown. http://sparkinglife.org/page/why-exercise-works.].  ,  ,           20    [37 - U.S. Department of Health and Human Services (2008). Physical Activity Guidelines, Advisory Committee Report.Reynolds, G. (2012). The First 20 Minutes: Surprising Science Reveals How We Can Exercise Better, Train Smarter, Live Longer. New York: Hudson Street Press.].            .




         .           .       ,    ,  Google   ,       .      ,  :    , ,  , ,  ,    [38 - Farb, N.A., et al. (2010). Minding ones emotions: Mindfulness training alters the neural expression of sadness. Emotion, 10(1), 2533.Mrazek, M.D., et al. (2013). Mindfulness training improves working memory capacity and GRE performance while reducing mind wandering. Psychological Science, 24(5), 776781.Jha, A.P., et al. (2010). Examining the protective effects of mindfulness training on working memory capacity and affective experience. Emotion, 10(1), 5464.].           ,   .               :                 .  ,         ,     [39 - Hasenkamp, W., & Barsalou, L.W. (2012). Effects of meditation experience on functional connectivity of distributed brain networks. Frontiers in Human Neuroscience, 6, 38;Farb, N.A., et al. (2010). Minding ones emotions: Mindfulness training alters the neural expression of sadness. Emotion, 10(1), 2533;Holzel, B.K., et al. (2010). Stress reduction correlates with structural changes in the amygdala. Social Cognitive and Affective Neuroscience, 5(1), 1117;Brewer, J.A., et al. (2011). Meditation experience is associated with differences in default mode network activity and connectivity. Proceedings of the National Academy of Sciences USA, 108(50), 2025420259.].

   ?  ,    :   ,          ,     . , ,       20   . ,   ,     ,         ,         .

       ,      ,    .      ,    ,       .      ,   [40 - Moyer, C.A., et al. (2011). Frontal electroencephalographic asymmetry associated with positive emotion is produced by very brief meditation training. Psychological Science, 22(10), 12771279.Zeidan, F., et al. (2010). Mindfulness meditation improves cognition: Evidence of brief mental training. Consciousness and Cognition, 19(2), 597605.].     ,    , ,        .  :    ,    蠫   ,  [41 - This philosophy runs through Langers book: Langer, E. (1989). Mindfulness.Reading, MA: Addison Wesley.].   ,          ,           VI.



     

? ,     ,         ,    ,    .

?      ,    ,        .        ,            ,     .





    ,            ,  -   .       ,    .      ,         .   ,          .




 I




     ,     ,      .

 


          .    ,        ,    .

    .            .        ,   ,     ,   .    ,       .        ,        ,    .  ,   ,      ,            .

           .     ,         .     ,          . ,       , ,      ,        .    ,     -  ,      .   .

    ,     ,           ,    .            ,           .           ,    .      ,    -  .    ,    .      .

  ,   ,     .  ,          .        ,    .    -  ;      ,    .       , ,     ,    .  ,    ,   .

,     ,       .     .      -:        .        .

 ,   ,      .     ,    ;  ,      ,    .  ,  -     , ,  ,    :    ?      ?   .      .   :          -.    ?     ,        ,  ? ,     ,   ,        .   ,    ,      .      . ,   ,         .

 -             . -,          . -,        ,       .  -, ,      ,     .       ,        ,     ,      .




 1

 


        ,       ,      .  ,     ,   .     ,   .  ,   .

   ,     ,     .   ,            .           .     .             .     ,   ,      .      .    ,       .

         ,   ,          .


  

      ,   ,    ,   ,          .           ,     ,     .    ,             .         ,   .     ,     .

,         .               ,      -.      .             . ,     .      ,      ,      .             ,   ?,     ,      .   .        , .

            .    : ,        .         .             .


      ?

      .     ,      ,   .   ,      ,     .

,   :  -     ,  ,    ,     .    .         .    ?  .  !      - ,     ,    !    ,   [42 - Chabris, C., & Simons, D. (2010). The Invisible Gorilla: And Other Ways Our Intuitions Deceive Us. New York: Crown.].     .                            .      .       .    :         (          ,    The Science Essentials[43 -     ,    .  ,       ,      ,     - . . .]). ,  83%    ,           .         .  ,              [44 - Drew, T., V?, M.L.H., & Wolfe, J.M. (2013). The invisible gorilla strikes again: Sustained inattentional blindness in expert observers. Psychological Science, 24(9), 18481853.].    ,            .        .  ,     ,     .

             ,     ,       .     .

      - ,     .   ,     - ,       ,      ,      .        ,       . ,    ,            ,   . ,      ,  [45 - Radel, R., & Clement-Guillotin, C. (2012). Evidence of motivational influences in early visual perception: Hunger modulates conscious access. Psychological Science, 23(3), 232234.].          ,      .  ,  ,   ,    ,       .

           .     ,        ,  .                            .          .     ,        .      ?          ,  ,        [46 - Forgas, J.P., & Bower, G.H. (1987). Mood effects on person-perception judgments. Journal of Personality and Social Psychology, 53(1), 5360.].       ,     .    ,           (      ),  ,    [47 - Riener, C.R., Stefanucci, J.K., Proffitt, D.R., & Clore, G. (2011). An effect of mood on the perception of geographical slant. Cognition & Emotion, 25(1), 174182.].

        .       ,   ,          ,      ,    .       .


      ?

  ,    . ,            .  ,        ,  , , .    ,    ,    ,    ,     .   , ,             .  ,            .        ,             .

       ?    .           , , ,   ,         . ,    ,    ,           .    ;         ,    .      . ,            ,       .  ,     .    ,     -,        .


 ,  

   :    ,        .

     ( ,  ,   ,    ).     ,       .        .       ,   ,       .

   :        :

? :            ,    ,  ,   .    ?      .

? :     ,   ,       .     ?       ?   , , ,      ?

? :    . ,   ,     .

 ,    , ,               .         ,     ,         ,    .

      ,    ,    -,         ,  ?       :

? :              ,            .

? :  ,      .    .    .          ,   ,     :   .

? :       ,           .

           ,     .     -:       .  ,         ,     - .     ,              .

  ,    ,   .       .  -   ,                 .  ,     ,   ,         ,      .

   ?       ,  .           ,   ,      .  ,      ,    .      .  ,  ,  ,     .            ,        ,  .       ,      .     ,   ,  ,     .      , ,      .      .    ,         ,         .

,            .            ,     :      ,    ,   .   ,      ,  ,    ,      ,      .   .     ,      ,   .              ,     .

     .          ,  .   100%   ,    .      .  ,         ,     .        ,      .


    (:  ,  )

      ,        , :     ,           200 . , ,           ,        .

             .   ,        .      ,  ,    .  ,     .  , ,   ,   ,     .            ,   .

,    ,  ,        ,  .         ,      .  ,              ,    .  ,          .


  

   ,              .

 ,   ,       .    ,    . ,       ,    ,   ,  ,    .  ,    ,      .     ,          ,     -    .


  

          ,    ;     ,     ,   .      ,    .        .      -  .  ,      ,        .   ,        ,      .        .

  ,   .    ,        [48 - Hansen, T., Olkkonen, M., Walter, S., & Gegenfurtner, K.R. (2006). Memory modulates color appearance. Nature Neuroscience, 9(11), 13671368.].

     ,      ,  ,  ,           .                     ,   ,     .      ,           ,     .       ,  ,   .      .

,                . ,          , :       .     ,       .


 

            ,  , , , ,   .      .     :    ,   :            [49 - Sturgeon, T. (2013). The Claustrophile. And Now the News. Volume IX: The Complete Stories of Theodore Sturgeon. London: Hachette UK.].         ,      . ,    ,   .     ,  -    .        .               : ,    ? ,   ?

,   ,    ,          ,    ,    .    .  :

?           ?

           :

?    ,     ?

?       ,    ?

?      ,    ?

       ,           :

? :   ,     .

? : ,  -  ,      (      ).

? :       ,  . ,     ,      . ,    ,  .

? :      ,      .         ,   .

                        .


    

   .     ,   .             .        ,                 .        ,   ,         .    ,      .   ,  ,       .

,    ,       ,       ,     .      .        ,     .    ,  ,           .    ,       .         ,       .        ,   ,      .     ,        .      ,    .      - ,     ,    -     - ,  .         ,    .        ,     .        ,              .          ,        .          .           -.  ,        ,            .  , ,     .      ,             , ,   .

       ,      .     ,         .       ,      ,  ,     .      , ,  -         ,     ,  .  ,     ,    ,       ,  ,       .           .

    ,      .  ,       ,        -.  -      ,   ,       ,      :   .    ,       ,       .     :   .        .       ,     ,    ,     .




 

        .      :

? :      ?     ?

? :        ?        ,   ,         ?

? :         ?      ?   ?

? :       ,        ?     ?





 2

  


     ,   ,            .     ,         .

  - , , ,     :            ,      .        ,     - .         .

-,       ,    .    ,   .

-,  : ,     ,       .     ,        .

-,        ,      ,           ,     .


  

        ,        :

?   

?   

?    

    ,      -,      : ,   , ,   , ,   .          .        (      , ) ,  ,   ,    ,   15%   ,     [50 - Locke, E.A., & Latham, G.P. (2002). Building a practically useful theory of goal setting and task motivation: A 35-year odyssey. American Psychologist, 57(9), 705717.].         ,   ,   .   ,  ,   ,        .  ,      ,          .        ,   : !

     ,         ,        . ,  :

? :       ,    ?

?  :      ,      ?

,        .    ,    .          :        ,     . . ,     ,     ? ,     ,       .  ? ,      ,       ,       ,      .  ,   ,        .  , ,         ,  ,    .       ,     .

        ,         .           .          ,       .        ,     .    ,            .  ,      ,          .

,    ,     ,    .            .       ,    ,   .


   

   ,     ,  ,      .        .   ,      ,    ,  ,      .         .


 

       .     ,    ,   ,    .    ,     (  ) ,   ().            .   ,             ,          ,   .  (    )       ,     (    )  [51 - Elliot, A.J., & Church, M.A. (1997). A hierarchical model of approach and avoidance achievement motivation. Journal of Personality and Social Psychology, 72(1), 218232.].

 ,      ,  .             ,    . ,          :

?  :     ,           .    ,     .

?  :     ,   ,   ;      .    ,   .

        .      ,   ?  ,        .          .    . ?    ,       .      - ,    (         ),    ,     .       ,        .           ,           .          .

,    ,    , , ,     ,      .     .     ,     ,   :  ,     .      ,    .      .   ,       .  ,       ,  ,      ,  :          .   ,   .

   ,   ,      ,   :

?  :      ?         ,      ?

?  -      ,     .  ,    ,     . (,    ,  :       ).

,   ,   :       ,      .  ,  ,       .      .   .     ,        .


  

  ,       .    , ,  , ,   -   ,  ,    .   ,       ,     ,    . ,    ,       -,         , ,  ,     ,   ,  -     [52 - Deci, E.L., & Ryan, R.M. (2000). The what and why of goal pursuits: Human needs and the self-determination of behavior. Psychological Inquiry, 11(4), 227268.].            .      ,       ;  ,     ,  ,      [53 - Berkman, E., & Lieberman, M.D. (2009). The neuroscience of goal pursuit: Bridging gaps between theory and data. In G. Moskowitz & H. Grant (Eds.), The Psychology of Goals (pp. 98126). New York: Guilford Press.].     ,    .

 ?           .    ,      -,    ,       .      :      ,   :     ? ,         , ,   ,               . (    :        ?                .)  ꠫       ,     . ,    ,    ,        .                ,     .      :

?         ?

?     ,     ?

             .  -          ,       ,   .           ,  .               ,        .  -     ,   .   ,   .     :   ,    .   , ,     ,    ,   .        , ? ,        ,     .     . ,   ,      .   .    ,           .       ,   ,    .


,   

   ,        .   ,    ,     .   , ,       .      ,      . ,  ,         ,      .  ,           ,    .

,          :      ,   . , -    ,            ?     ,     .  ,  15                       .         .

   .       ,       .          .         ,        .        ,    .     ,      .  ,         ,    .     ,       .       ,    , ,   ,      .    ,         .      ,  ,     .      ,  .      .


  ,     , 

 ,     ,     ,    ,      .      :

?       .

?      -,  ,     ,     .

         ,       ?   ,     ,   ,  .   ?

 ,         , :    X,    Y.                 ,      ,      ,  ,   .           ,   ,        [54 - Gollwitzer, P.M., & Brandst?tter, V. (1997). Implementation intentions and effective goal pursuit. Journal of Personality and Social Psychology, 73(1), 186199.Vallacher, R.R., & Wegner, D.M. (1987). What do people think theyre doing? Action identification and human behavior. Psychological Review, 94(1), 315;Trope, Y., & Liberman, N. (2003). Temporal construal. Psychological Review, 110(3), 403421.].                ,            [55 - Grant Halvorson, H. (2014). Get your team to do what it says its going to do.Harvard Business Review, May.].

    , ,      .            . ,            ,     ,       .           ,     .  .      ,        ,   .        ,      :        ,      ,       .     ,           20- .    ,    .

       .        ,     .       ,       ,    .


   

          ,          -  .    :     ,        . ,   .     ,     ,         .        ,     .    :

? ,   -   .        ,       .      ,     - .  ,       ,           .

?       . ,           .     ,        ,    ,     .       ,               ,      .

?  ,      .     ,  . ,    ,     .    ,     ,   .     ,   ,         .

?  ,      .       ,    .  .    ,      ,  ,     ?    ,     .         ,   -  .

?    .      ,    ,   ,    .       ,       ,       .




    :

  ,       .

?    .      ?  ,      ?         .

?  ,    .   ,    , ,      .

 . ,      ,   ,  ,    ,   .     ,  ,  .

  .    ,            ?

   .  ,     ,     .     .

   , .     (   X,    Y),          .

?   ,   .         ,   ,          .





 3

  


  ,   ,         .  ,        .      ,     .    ,               .      ,   .


 

     ,   ,   ,     .       ,      .     .      ,           . ,          ,   .

              [56 -    ,  , . , 2025. . .].        ,  -    .        ,     .   ,    ,  . Ƞ ,         ,    ,     ,     (,   )  .

    :       ,       (        )  ,       ,     [57 - Quote from Collins, J. (2001). Good to Great: Why Some Companies Make the Leapand Others Dont. New York: HarperBusiness.].   :        ,       . ,       ,    ,                .    ,      - , ,       ,      ,   ,    .   20-   ,       ,       [58 - Oettingen, G. (2014). Rethinking Positive Thinking: Inside the New Science of Motivation. New York: Penguin Random House.].   ,         ,      ,    .           .           .

           ,  :

? ,  ,         ?

?        ,      ?

        , ,    -   :       .         (,  , ,   )     (     ,    ).       , ,      :

?        ,          ,  ,       ,          .

?    ,         .     ,     .

            .




     ,    ?  ,             ?   ,           ?  ,         ?

  ,      ,     .    ,      ;    .    ,     ,     .  ,   ,      ,   ,   .    ,   ,   ,     ,   .

,      , ,       ,     . ,   ,        , , ,   蠫.   ,           ,              ,   [59 - Collins, A., & Loftus, E. (1975). A spreading-activation theory of semantic processing. Psychological Review, 82(6), 407428.].








    .       ,      ,       . ,   ,    ,      .          .     ,  ,  ,        ,            .

 ,     ,   ,     ,             .       ,   .      ,  -     ,        ,   .          ,   , ,   ,     .      ,   ,    . ,  ,        ,  ,  .

,  ,      .   .  -   - ?       , ?      ,                  ,   .     ,   , .       ,    [60 - This is known as Hebbs Rule. For the original reference, see: Hebb, D.O. (1949).The Organization of Behavior. New York: Wiley & Sons.].       ,   :         ,           蠫 .

  ,          I Feel Love    .        ,      Blue Man Group,      .     , ࠓI Feel Love  .   ,    , -       .          .

     ,   ,       ,        . ,            .         .       ,      .        -,    . ?        ,     (,   ,  ).

         .      ,   , ,              ,  -  -[61 - Kay, A.C., Wheeler, S.C., Bargh, J.A., & Ross, L. (2004). Material priming: The influence of mundane physical objects on situational construal and competitive behavioral choice. Organizational Behavior and Human Decision Processes, 95(1), 8396.].       ,     [62 - Aarts, H., & Dijksterhuis, A. (2003). The silence of the library: Environment, situational norm, and social behavior. Journal of Personality and Social Psychology, 84(1), 1828.].          . ,     ,    ,     ,          .     ,      (    ),   [63 - Adam, H., & Galinsky, A.D. (2012). Enclothed cognition. Journal of Experimental Social Psychology, 48(4), 918925.].  ,     ,     :            .      (      ).      ,            ,      -  .  ,   ,     ,   .      ,          .       ,      ,        (     ).

     ,      ,          .  :

?        ?

      .

  ,        ,      .

     ,   .            ,        1992,          .     ,          .   ,    . ,             ,                  .

?          ?        ,   -   . :

  ,     . ,    ,       ,      [64 - Berman, M.G., Jonides, J., & Kaplan, S. (2008). The cognitive benefits of interacting with nature. Psychological Science, 19(12), 12071212.Oppezzo, M., & Schwartz, D. L. (2014). Give your ideas some legs: The positive effect of walking on creative thinking. Journal of Experimental Psychology: Learning, Memory, and Cognition, 40(4), 11421152.].

     ,      .

   ,   ,    

     ?   ,   .

,  ,    ,     ,    .      ,         .      .  , ,        ,       .  ,     .   .




    ?   -   ,    ?  ,     .     . -,    ,    -        [65 - Kosslyn, S.M. (2005). Mental images and the brain. Cognitive Neuropsychology, 22(34), 333347.]. -,      ,     ,        ,    .      .

  ,       .        -   .           ,           ,   .   ?       .         ,     ;        .      .           .             .    ,     ,  .        ,   ,   [66 - Pascual-Leone, A., Nguyet, D., Cohen, L.G., Brasil-Neto, J.P., Cammarota, A., & Hallett, M. (1995). Modulation of muscle responses evoked by transcranial magnetic stimulation during the acquisition of new fine motor skills. Journal of Neurophysiology, 74(3), 10371045.].

,     -,         .      ,      ,    ,  . ,              .    ,     ,       .     ,   ,     .           ,        .    ,            .

 ,       ,  ,      .    : ,    ,   .        , .       ,     , ,         .           ,       .         ,       .

  :        :    ,   , , ,  .          . ,     ,    ,      ,           :  ,   ,       . ,  ,      .

   ,      :        ,     .                   . ,  ,         ,   ,    ,     .

        :

?   .       .     ,       ,    .    ,       .

     .       .   ,     ,     ,    ,    .

      .   , ,       ,       ;       ,     .

      ,  .  ,     .     ,          .

?   .    ,   .

         ,   . ,       .

    ,           .      ,   ,    .


  :  

  -   .       ,       .          ,       .   ,         ,  :    .       ,     ,     .      .

     -     ,  . ,      ,     ,         .      ,     ,      ,   ,      ,          .   ,       .        ,  ,      .    ,      .

        ,     .    .       ,  . , ,  .    ,       .

        . ,          ,       .      .   ,            ,       .   ,      ,       .

              .  ,     ,       .      , ,  .




  

  ,         :

?  .      ,    ?   ,      ,     , ?

? .           ?     ,      ?   ,        ?

? .   ,         ,   .        ?      ?        ,   ?





 II



   


     .

 [67 -        ,  ,      .       7  ,    2011    TIME   25     . . .]


      ,         ,         ?         ,        ?

     :      . Ѡ1970-  2000-         200      [68 - Schor, J. (2003). The (even more) overworked American. In J. De Graaf (Ed.), Take Back Your Time: Fighting Overwork and Time Poverty in America (p. 7). San Francisco: Berrett-Koehler.Virtanen, M., et al. (2009). Long working hours and cognitive function: The Whitehall II Study. American Journal of Epidemiology, 169(5), 596605.].       ,    .       ,            .        .

  ,      .    ,   .    ,   ,         .  -   ,  ,     .  ,   ,      ,        ,   ,           [69 - http://stats.oecd.org/Index.aspx?DatasetCode=LEVEL#.].

           .            ,       ,      .      .    ,             .  ,   .        :    ,    ,  .  .     .        :   .  - .

   ,        .            ,  :        .           .

       ,      ,     . ,      ,       . ,  ,     , ,    .       ,   ,         . ,             .




 4




 ,   ,      .      ,      -.            .     ,        . , , ,  .

         .        ,  .          绠      .    .

     ,    .  ,     .         ,      ,      .      .     ,         ,   .

 ,       , ,  ,    ,     30%         ,  ,      .       [70 - Dux, P.E., Ivanoff, J., Asplund, C.L., & Marois, R. (2006). Isolation of a central bottleneck of information processing with time-resolved fMRI. Neuron, 52(6), 11091120.Altmann, E.M., Trafton, J.G., & Hambrick, D.Z. (2014). Momentary interruptions can derail the train of thought. Journal of Experimental Psychology: General, 143(1), 215226.].     ,      .                .                      ,        ,        [71 - Speier, C., Valacich, J.S., & Vessey, I. (1999). The influence of task interruption on individual decision making: An information overload perspective. Decision Sciences, 30(2), 337360.].    Microsoft :       ,       15 ,   ,        [72 - Iqbal, S.T., & Horvitz, E. (2007). Disruption and recovery of computing tasks: Field study, analysis, and directions. Paper presented at the Proceedings of the SIGCHI Conference on Human Factors in Computing Systems, San Jose, California.].      :      10 ,     .        ,      ,  ,   -      .

      ?       .      ,    ,           .    ,   .  ,   .           [73 - Tombu, M.N., Asplund, C.L., Dux, P.E., Godwin, D., Martin, J.W., & Marois, R. (2011). A unified attentional bottleneck in the human brain. Proceedings of the National Academy of Sciences, 108(33), 1342613431.].

   ,     :

?  ,      1234567. ,       .    .

?    :  123457.  ,        ,     ,      .

 ,     :      ,           .      ,    .               ,     ,  ,     .    ,             .       ,       [74 - Bailey, B.P., & Konstan, J.A. (2006). On the need for attention-aware systems: Measuring effects of interruption on task performance, error rate, and affective state. Computers in Human Behavior, 22(4), 685708.].  ?       .      ,        ,      .            .        .


    ?

     ,      . ,           ,    - .         :          ,     .        ,     ,        .             .          ,    .    ,   ,  -    40% -   20%   ,  2011           BlackBerry[75 -    ,        . . .][76 - Traffic Safety FactsResearch Note (Summary of Statistical Findings) (2014). DOT HS 812 012. Washington, DC: U.S. Department of Transportation. Retrieved from http://www.nrd.nhtsa.dot.gov/Pubs/812012.pdf.].

   ,        .  ,    ,     .   . ,  ,      ,  .   ,     ,       .    ,         ,   ,       . ,       -    [77 - Ophir, E., Nass, C., & Wagner, A.D. (2009). Cognitive control in media multitaskers. Proceedings of the National Academy of Sciences, 106(37), 1558315587.].  ,  ,    ,        [78 - Sanbonmatsu, D.M., Strayer, D.L., Medeiros-Ward, N., & Watson, J.M. (2013). Who multi-tasks and why? Multi-tasking ability, perceived multi-tasking ability, impulsivity, and sensation seeking. PLoS ONE, 8(1), e54402.].


   ,   

,  ,       ,   .      ,       ,     .       .         .   123,     ,        .     ,      .      .       .

    ,      ,  .           .  ,    ,          ,  .   ,        .      .    :    ? ,        .    ,    :      ,       .        ,     .        . ,   ,       ,   :       ; ,        .       ,   .

         :    ,    ,      ,        .    ,     ,      . ,   ,   ,       ,       .            .

    ,     :

?     .      ?        ?   ,    :

    

    

  

 (  )

  

 

       [79 -   (17061790)   , , , , , , , .   -     XVIII. . .],           ,  .    ,     .        ,       .          .

?   .      ,      .       2030 ,        60  90 .     ,         ,    ,      .     ,     .      .           .

? ,        .    ,        ,          .     ,       ,          .         ,       .

  ,          .     ,  ,          . ,  ,        .     ,          . ,        ,   ,    .       .    ,             ,    .      ,   , ,         ,         [80 - Gunia, B.C., Barnes, C.M., & Sah, S. (2014). The morality of larks and owls: Unethical behavior depends on chronotype as well as time of day. Psychological Science, 25(12), 22722274.].


   

    ,        .  ,         , , ,      ,        .       .         ,      :

?  . -       .  !      ,    ,           .           ,       .          ,   ,      .   ,       ,       Wi-Fi  .             .

?  . ,       ,         . ,     ,  ,      ,    .   ,      WI-FI,         ,   ,     -.             ,        .

?      .           ,         .     ,   .              ,            .         .

?  .        - ,      .   ,     .  ,       ,    . ,        .       ,         ,        .      ,      ,   .

?  .      , ,    .   .           ,           .

          .   ,   ,   ,    90 . ,      - ,      .  ,   .    ,  .      .  ,     65  70  ,   ,     .       25- .      ,   ,  :    .


 ,    ?

    .        .          ,        .            .        .           .     ,     .        .

          ,    ,     .  ,     ,       .  ,     ,      .           -   ,      .   ,     .   ,   :  ,       ?        ,     .    . ,     ,           ?  .

      .       ,           .        ,      .






          ,        . :

?  .    (,  ,   ),         .

?     .         ,        .       .        ,      ?

?    .      ,      .    ?           ?    ,      ,     .

?     .     ,       ?          .

?   .      .       123,  ,           .





 5

 


   .   ?     .  ,   .     ,     .   ,   ,      .

 ?        ,  ?     .         .  ,    ,        .

      .            .    ,      ,        .        .


 

    .    ,      ,    :      ?     ,  :       ?           .    ,          ,   .       .      ,     ,        .        .   . ,             ;    :    .

           .         -   ,        - [81 - Danziger, S., Levav, J., & Avnaim-Pesso, L. (2011). Extraneous factors in judicial decisions. Proceedings of the National Academy of Sciences, 108(17), 68896892.].             .         ,   .     :        ,      ,      65% .    ,  ,       ,    .    :    ,    .

  ,       ,   ,        [82 - Baumeister, R., & Tierney, J. (2011). Willpower: Rediscovering the Greatest Human Strength. New York: Penguin.].               .   ,      ,      ,      [83 - Dai, H., Milkman, K.L., Hofmann, D.A., & Staats, B.R. (2014). The impact of time at work and time off from work on rule compliance: The case of hand hygiene in health care. Journal of Applied Psychology.].         . ,         .    ,   ,   .      ,      .          , - ,  ,    -,     .

      ,               ,     ( ? ,  ?        ?).    ,   , ,      ,      .       [84 - Baumeister, R., & Tierney, J. (2011). Willpower: Rediscovering the Greatest Human Strength. New York: Penguin.Kohn, D. (2014). Sugar on the brain. New Yorker, May 6.].

  , ,         ,   .             ,  ,    .         : ,  ,    ,      .


   Ƞ

          ,    ,  [85 - Raichle, M.E. (2010). The brains dark energy. Scientific American, 302, 2833. A more academic article covering similar ground is: Raichle, M.E. (2010). Two views of brain function. Trends in Cognitive Sciences, 14(4), 180190.].     ?         .   ,               . ,       .

                  .          -     .     ,   ,    .         .          ,   ,         .      ,  ⠫        .              [86 - Sami, S., Robertson, E.M., & Miall, R.C. (2014). The time course of task-specific memory consolidation effects in resting state networks. Journal of Neuroscience, 34(11), 39823992.].  ,     ,     .        .

     ,       .  ,           ,        ,    .     .      ,        ,    10.     ,     ,      .  ,        ,        [87 - Di Stefano, G., Gino, F., Pisano, G., & Staats, B. (2014). Learning by thinking: How reflection aids performance. Harvard Business School Working Paper, No. 14-093, March 2014.]. ,   ?

,    - ,           .   -     .    ,              ,    . ? ,     ,  23%       .        .

     ,   ,     -,         .    ,         .     : ,    ,   ,   ,      ,   [88 - Telephone interview with Jessica Payne, March 5, 2015.].


 -ϻ[89 - ,         ,   ,  ,     ,         . . .]

     ,           ,          .

           ,     -.         -1 . ,      ,          ,   -.      ,         ,  蠫-黠     .  -     ,       . -      ,    ,   .      .      ,      .     .  ,   .

       -:      .


 

      ,      ,    . ,      :

?          .       ,    ,    ,       / .

?     ,  90 .           ,      .

    90 ?     .            ,    ,   .    ,       .  ,         90     [90 - Ericsson, K.A., et al. (1993). The role of deliberate practice in the acquisition of expert performance. Psychological Review, 100(3), 363406.].

    .  15     ,       ,     .   90     ,      ,  ,   .     ,      .      ,     .    90       ,     ,         .

,     ,   ,         .       ,    .       .  ,      ,      ,   .     ,     ,         - .    ,    ,        .       ,  ,     . 




  .


   .

   ,     (https://www.litres.ru/book/kerolayn-uebb/kazhdyy-den-na-100-kak-s-pomoschu-povedencheskih-nauk-upravl-73150903/)  .

      Visa, MasterCard, Maestro,    ,   ,     ,  PayPal, WebMoney, ., QIWI ,       .



notes








1


     ,       ,         . .




2


Milgram, S. (1963). Behavioral study of obedience. Journal of Abnormal and Social Psychology, 67(4), 371378.




3


Kahneman, D., & Tversky, A. (1979). Prospect theory: An analysis of decision under risk. Econometrica, 47(2), 263291.




4


Stanovich, K.E., & West, R.F. (2000). Individual difference in reasoning: Implications for the rationality debate? Behavioral and Brain Sciences, 23, 645726.




5


Kahneman, D. (2003). A perspective on judgment and choice: Mapping bounded rationality. American Psychologist, 58(9), 697720.




6


Kahneman, D. (2011). Thinking Fast and Slow. New York: Farrar, Straus and Giroux.

Cowan, N. (2008). What are the differences between long-term, short-term, and working memory? Progress in Brain Research 169, 323338.

Cowan, N. (2001). The magical number 4 in short-term memory: A reconsideration of mental storage capacity. Behavioral and Brain Sciences, 24, 87185.




7


         ,          ,    .  ,     ,             .        . . 




8


Dux, P.E., Ivanoff, J., Asplund, C.L., & Marois, R. (2006). Isolation of a central bottleneck of information processing with time-resolved FMRI. Neuron, 52(6), 11091120.




9


Baumeister, R., & Tierney, J. (2011). Willpower: Rediscovering the Greatest Human Strength. New York: Penguin.




10


Shiv, B., & Fedorikhin, A. (1999). Heart and mind in conflict: The interplay of affect and cognition in consumer decision making. Journal of Consumer Research, 26, 278292.




11


Treisman, A., & Geffen, G. (1967). Selective attention: Perception or response?

Quarterly Journal of Experimental Psychology, 19(1), 117.




12


         .  ,     ,      ,       ,     . . .




13


 (  )   (  ),               . . .




14


        ,      .    ,  -. . .




15


Chabris, C.F., & Simons, D.J. (2010). The Invisible Gorilla: And Other Ways Our Intuitions Deceive Us. New York: Crown.

Simons, D.J., & Chabris, C.F. (1999). Gorillas in our midst: Sustained inattentional blindness for dynamic events. Perception, 28(9), 10591074.




16


https://www.youtube.com/ watch?v=vJG698U2Mvo.

https://www.youtube.com/watch?v=v3iPrBrGSJM.




17


LeDoux, J. (2012). Rethinking the emotional brain. Neuron, 73(4), 653676.




18


   ,    . . .




19


Whalen, P.J., et al. (1998). Masked presentations of emotional facial expressions modulate amygdala activity without explicit knowledge. Journal of Neuroscience, 18(1), 411418.

Anderson, A.K., Christoff, K., Panitz, D., De Rosa, E., & Gabrieli, J.D. (2003).

Journal of Neuroscience, 23(13), 56275633. Adolphs, R., et al. (1995). Fear and the human amygdala. Journal of Neuroscience, 15(9), 58795891.

Adolphs, R., et al. (1995). Fear and the human amygdala. Journal of Neuroscience, 15(9), 58795891.




20


Arnsten, A. (2009). Stress signalling pathways that impair prefrontal cortex structure and function. Nature Reviews Neuroscience, 10(6), 410422.

Arnsten, A. (1998). The biology of being frazzled. Science, 280 (5370), 17111712.




21


Eder, A.B., Elliot, A.J., & Harmon-Jones, E. (2013). Approach and avoidance motivation: Issues and advances. Emotion Review, 5, 227229.




22


Subramaniam, K., et al. (2009). A brain mechanism for facilitation of insight by positive affect. Journal of Cognitive Neuroscience, 21(3), 415432.

Alice Isens comprehensive review: Isen, A. (2000). Positive affect and decision-making. In M. Lewis & J. Haviland-Jones (Eds.), The Handbook of Emotions, 2nd ed. New York: Guilford Press.




23


Deci, E.L., Koestner, R., & Ryan, R.M. (1999). A meta-analytic review of experiments examining the effects of extrinsic rewards on intrinsic motivation. Psychological Bulletin, 125(6), 627668.




24


Dunbar, R.I.M. (2003). The social brain: Mind, language, and society in evolutionary perspective. Annual Review of Anthropology, 32(1), 163181.




25


Lieberman, M. (2013). Social. New York: Crown.




26


Ryan, R.M., & Deci, E.L. (2000). Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being. American Psychologist, 55(1), 6878.




27


Loewenstein, G. (1994). The psychology of curiosity: A review and reinterpretation. Psychological Bulletin, 116(1): 7598.

Kang, M.J., et al. (2009). The wick in the candle of learning: Epistemic curiosity activates reward circuitry and enhances memory. Psychological Science, 20(8), 963973.




28


Payne, J.D. (2010). Memory consolidation, the diurnal rhythm of cortisol, and the nature of dreams: A new hypothesis. In A. Clow & P. McNamara (Eds.), International Review of Neurobiology, vol. 92. Waltham, MA: Academic Press.




29


Czeisler, C., & Fryer, B. (2006). A conversation with Harvard Medical School professor Charles A. Czeisler. Harvard Business Review, October.




30


     ,               . . .




31


Melinda Beck, The sleepless elite, Wall Street Journal, April 5, 2011.




32


Ratey, J.J., & Loehr, J.E. (2011). The positive impact of physical activity on cognition during adulthood: A review of underlying mechanisms, evidence and recommendations. Reviews in the Neurosciences, 22(2), 171185.

Conn, V.S., et al. (2009). Meta-analysis of workplace physical interventions. American Journal of Preventative Medicine, 37(4), 330339.




33


Ratey, J.J., & Loehr, J.E. (2011). The positive impact of physical activity on cognition during adulthood: A review of underlying mechanisms, evidence and recommendations. Reviews in the Neurosciences, 22(2), 171185.




34


Coulson, J.C., et al. (2008). Exercising at work and self-reported work performance. International Journal of Workplace Health Management, 1(3), 176197.




35


 ,       .     .          . . .




36


Ratey, J.J. (2008). Spark: The Revolutionary New Science of Exercise and the Brain. New York: Little, Brown. http://sparkinglife.org/page/why-exercise-works.




37


U.S. Department of Health and Human Services (2008). Physical Activity Guidelines, Advisory Committee Report.

Reynolds, G. (2012). The First 20 Minutes: Surprising Science Reveals How We Can Exercise Better, Train Smarter, Live Longer. New York: Hudson Street Press.




38


Farb, N.A., et al. (2010). Minding ones emotions: Mindfulness training alters the neural expression of sadness. Emotion, 10(1), 2533.

Mrazek, M.D., et al. (2013). Mindfulness training improves working memory capacity and GRE performance while reducing mind wandering. Psychological Science, 24(5), 776781.

Jha, A.P., et al. (2010). Examining the protective effects of mindfulness training on working memory capacity and affective experience. Emotion, 10(1), 5464.




39


Hasenkamp, W., & Barsalou, L.W. (2012). Effects of meditation experience on functional connectivity of distributed brain networks. Frontiers in Human Neuroscience, 6, 38;

Farb, N.A., et al. (2010). Minding ones emotions: Mindfulness training alters the neural expression of sadness. Emotion, 10(1), 2533;

Holzel, B.K., et al. (2010). Stress reduction correlates with structural changes in the amygdala. Social Cognitive and Affective Neuroscience, 5(1), 1117;

Brewer, J.A., et al. (2011). Meditation experience is associated with differences in default mode network activity and connectivity. Proceedings of the National Academy of Sciences USA, 108(50), 2025420259.




40


Moyer, C.A., et al. (2011). Frontal electroencephalographic asymmetry associated with positive emotion is produced by very brief meditation training. Psychological Science, 22(10), 12771279.

Zeidan, F., et al. (2010). Mindfulness meditation improves cognition: Evidence of brief mental training. Consciousness and Cognition, 19(2), 597605.




41


This philosophy runs through Langers book: Langer, E. (1989). Mindfulness.

Reading, MA: Addison Wesley.




42


Chabris, C., & Simons, D. (2010). The Invisible Gorilla: And Other Ways Our Intuitions Deceive Us. New York: Crown.




43


    ,    .  ,       ,      ,     - . . .




44


Drew, T., V?, M.L.H., & Wolfe, J.M. (2013). The invisible gorilla strikes again: Sustained inattentional blindness in expert observers. Psychological Science, 24(9), 18481853.




45


Radel, R., & Clement-Guillotin, C. (2012). Evidence of motivational influences in early visual perception: Hunger modulates conscious access. Psychological Science, 23(3), 232234.




46


Forgas, J.P., & Bower, G.H. (1987). Mood effects on person-perception judgments. Journal of Personality and Social Psychology, 53(1), 5360.




47


Riener, C.R., Stefanucci, J.K., Proffitt, D.R., & Clore, G. (2011). An effect of mood on the perception of geographical slant. Cognition & Emotion, 25(1), 174182.




48


Hansen, T., Olkkonen, M., Walter, S., & Gegenfurtner, K.R. (2006). Memory modulates color appearance. Nature Neuroscience, 9(11), 13671368.




49


Sturgeon, T. (2013). The Claustrophile. And Now the News. Volume IX: The Complete Stories of Theodore Sturgeon. London: Hachette UK.




50


Locke, E.A., & Latham, G.P. (2002). Building a practically useful theory of goal setting and task motivation: A 35-year odyssey. American Psychologist, 57(9), 705717.




51


Elliot, A.J., & Church, M.A. (1997). A hierarchical model of approach and avoidance achievement motivation. Journal of Personality and Social Psychology, 72(1), 218232.




52


Deci, E.L., & Ryan, R.M. (2000). The what and why of goal pursuits: Human needs and the self-determination of behavior. Psychological Inquiry, 11(4), 227268.




53


Berkman, E., & Lieberman, M.D. (2009). The neuroscience of goal pursuit: Bridging gaps between theory and data. In G. Moskowitz & H. Grant (Eds.), The Psychology of Goals (pp. 98126). New York: Guilford Press.




54


Gollwitzer, P.M., & Brandst?tter, V. (1997). Implementation intentions and effective goal pursuit. Journal of Personality and Social Psychology, 73(1), 186199.

Vallacher, R.R., & Wegner, D.M. (1987). What do people think theyre doing? Action identification and human behavior. Psychological Review, 94(1), 315;

Trope, Y., & Liberman, N. (2003). Temporal construal. Psychological Review, 110(3), 403421.




55


Grant Halvorson, H. (2014). Get your team to do what it says its going to do.

Harvard Business Review, May.




56


   ,  , . , 2025. . .




57


Quote from Collins, J. (2001). Good to Great: Why Some Companies Make the Leapand Others Dont. New York: HarperBusiness.




58


Oettingen, G. (2014). Rethinking Positive Thinking: Inside the New Science of Motivation. New York: Penguin Random House.




59


Collins, A., & Loftus, E. (1975). A spreading-activation theory of semantic processing. Psychological Review, 82(6), 407428.




60


This is known as Hebbs Rule. For the original reference, see: Hebb, D.O. (1949).

The Organization of Behavior. New York: Wiley & Sons.




61


Kay, A.C., Wheeler, S.C., Bargh, J.A., & Ross, L. (2004). Material priming: The influence of mundane physical objects on situational construal and competitive behavioral choice. Organizational Behavior and Human Decision Processes, 95(1), 8396.




62


Aarts, H., & Dijksterhuis, A. (2003). The silence of the library: Environment, situational norm, and social behavior. Journal of Personality and Social Psychology, 84(1), 1828.




63


Adam, H., & Galinsky, A.D. (2012). Enclothed cognition. Journal of Experimental Social Psychology, 48(4), 918925.




64


Berman, M.G., Jonides, J., & Kaplan, S. (2008). The cognitive benefits of interacting with nature. Psychological Science, 19(12), 12071212.

Oppezzo, M., & Schwartz, D. L. (2014). Give your ideas some legs: The positive effect of walking on creative thinking. Journal of Experimental Psychology: Learning, Memory, and Cognition, 40(4), 11421152.




65


Kosslyn, S.M. (2005). Mental images and the brain. Cognitive Neuropsychology, 22(34), 333347.




66


Pascual-Leone, A., Nguyet, D., Cohen, L.G., Brasil-Neto, J.P., Cammarota, A., & Hallett, M. (1995). Modulation of muscle responses evoked by transcranial magnetic stimulation during the acquisition of new fine motor skills. Journal of Neurophysiology, 74(3), 10371045.




67


       ,  ,      .       7  ,    2011    TIME   25     . . .




68


Schor, J. (2003). The (even more) overworked American. In J. De Graaf (Ed.), Take Back Your Time: Fighting Overwork and Time Poverty in America (p. 7). San Francisco: Berrett-Koehler.

Virtanen, M., et al. (2009). Long working hours and cognitive function: The Whitehall II Study. American Journal of Epidemiology, 169(5), 596605.




69


http://stats.oecd.org/Index.aspx?DatasetCode=LEVEL#.




70


Dux, P.E., Ivanoff, J., Asplund, C.L., & Marois, R. (2006). Isolation of a central bottleneck of information processing with time-resolved fMRI. Neuron, 52(6), 11091120.

Altmann, E.M., Trafton, J.G., & Hambrick, D.Z. (2014). Momentary interruptions can derail the train of thought. Journal of Experimental Psychology: General, 143(1), 215226.




71


Speier, C., Valacich, J.S., & Vessey, I. (1999). The influence of task interruption on individual decision making: An information overload perspective. Decision Sciences, 30(2), 337360.




72


Iqbal, S.T., & Horvitz, E. (2007). Disruption and recovery of computing tasks: Field study, analysis, and directions. Paper presented at the Proceedings of the SIGCHI Conference on Human Factors in Computing Systems, San Jose, California.




73


Tombu, M.N., Asplund, C.L., Dux, P.E., Godwin, D., Martin, J.W., & Marois, R. (2011). A unified attentional bottleneck in the human brain. Proceedings of the National Academy of Sciences, 108(33), 1342613431.




74


Bailey, B.P., & Konstan, J.A. (2006). On the need for attention-aware systems: Measuring effects of interruption on task performance, error rate, and affective state. Computers in Human Behavior, 22(4), 685708.




75


   ,        . . .




76


Traffic Safety FactsResearch Note (Summary of Statistical Findings) (2014). DOT HS 812 012. Washington, DC: U.S. Department of Transportation. Retrieved from http://www.nrd.nhtsa.dot.gov/Pubs/812012.pdf.




77


Ophir, E., Nass, C., & Wagner, A.D. (2009). Cognitive control in media multitaskers. Proceedings of the National Academy of Sciences, 106(37), 1558315587.




78


Sanbonmatsu, D.M., Strayer, D.L., Medeiros-Ward, N., & Watson, J.M. (2013). Who multi-tasks and why? Multi-tasking ability, perceived multi-tasking ability, impulsivity, and sensation seeking. PLoS ONE, 8(1), e54402.




79


  (17061790)   , , , , , , , .   -     XVIII. . .




80


Gunia, B.C., Barnes, C.M., & Sah, S. (2014). The morality of larks and owls: Unethical behavior depends on chronotype as well as time of day. Psychological Science, 25(12), 22722274.




81


Danziger, S., Levav, J., & Avnaim-Pesso, L. (2011). Extraneous factors in judicial decisions. Proceedings of the National Academy of Sciences, 108(17), 68896892.




82


Baumeister, R., & Tierney, J. (2011). Willpower: Rediscovering the Greatest Human Strength. New York: Penguin.




83


Dai, H., Milkman, K.L., Hofmann, D.A., & Staats, B.R. (2014). The impact of time at work and time off from work on rule compliance: The case of hand hygiene in health care. Journal of Applied Psychology.




84


Baumeister, R., & Tierney, J. (2011). Willpower: Rediscovering the Greatest Human Strength. New York: Penguin.

Kohn, D. (2014). Sugar on the brain. New Yorker, May 6.




85


Raichle, M.E. (2010). The brains dark energy. Scientific American, 302, 2833. A more academic article covering similar ground is: Raichle, M.E. (2010). Two views of brain function. Trends in Cognitive Sciences, 14(4), 180190.




86


Sami, S., Robertson, E.M., & Miall, R.C. (2014). The time course of task-specific memory consolidation effects in resting state networks. Journal of Neuroscience, 34(11), 39823992.




87


Di Stefano, G., Gino, F., Pisano, G., & Staats, B. (2014). Learning by thinking: How reflection aids performance. Harvard Business School Working Paper, No. 14-093, March 2014.




88


Telephone interview with Jessica Payne, March 5, 2015.




89


,         ,   ,  ,     ,         . . .




90


Ericsson, K.A., et al. (1993). The role of deliberate practice in the acquisition of expert performance. Psychological Review, 100(3), 363406.


