Сила воли. Как развить и укрепить - Келли Макгонигал

Пять минут упражнений приносят пользу: BartonJ., PrettyJ. What Is the Best Dose of Nature and Green Exercise for Improving Mental Health?: A Multi-Study Analysis // Environmental Science & Technology. 2010. Vol. 44. Pp. 3947–3955.

Сон и силы: Effects of Poor and Short Sleep on Glucose Metabolism and Obesity Risk / K. Spiegel et al. // Nature Reviews Endocrinology. 2009. Vol. 5. Pp. 253–261. См. также: Knutson, K. L., Van Cauter E. Associatio Between Sleep Loss and Increased Risk of Obesity and Diabetes // Annal of the New York Academy of Sciences. 2008. Vol. 1129. Pp. 287–304.

Недосып и функционирование мозга: Durmer J. S., Dinges D. F. Neurocognitive Consequences of Sleep Deprivation // Seminars in Neurology. 2005. Vol. 25. Pp. 117–129.

Легкая префронтальная дисфункция: Sleep Deprivation Reduces Perceived Emotional Intelligence and Constructive Thinking Skills / W. D. S. Killgore et al. // Sleep Medicine. 2008. Vol. 9. Pp. 517–526.

Недосып и алкогольное опьянение: Performance Impairment During Four Days Partial Sleep Deprivation Compared with the Acute Effects of Alcohol and Hypoxia / D. Elmenhorst et al. // Sleep Medicine. 2009. Vol. 10. Pp. 189–197.

Недосып и стресс: The Human Emotional Brain without Sleep — A Prefrontal Amygdala Disconnect / S.-S. Yoo et al. // Current Biology. 2007. Vol. 17. Pp. R877-878.

Восстановление после недосыпа: Prefrontal Hypoactivation and Recovery in Insomnia / E. Altena et al. // Sleep. Vol. 31. 2008. Pp. 1271–1276.

Медитация, сон и зависимости: The Contribution of Mindfulness Practice to a Multicomponent Behavioral Sleep Intervention Following Substance Abuse Treatment in Adolescents: A Treatment-Development Study / W. B. Britton et al. // Substance Abuse. 2010. Vol. 31. Pp. 86–97.

Самоконтроль и иммунитет: Pause and Plan: Self-Regulation and the Heart / S. C. Segerstrom et al. // Motivational Perspectives on Cardiovascular Response / eds. G. Gendolla, and R. Wright. Washington: American Psychological Association, 2011. См. также: Segerstrom S. C. Resources, Stress, and Immunity: An Ecological Perspective on Human Psychoneuroimmunology // Annals of Behavioral Medicine. 2010. Vol. 40. Pp. 114–125.

Польза релаксации: Stress, Inflammation, and Yoga Practice / J. K. Kiecolt-Glaser et al. // Psychosomatic Medicine. 2010. Vol. 72. Pp. 113–121.

Спортсмены восстанавливаются быстрее: Diaphragmatic Breathing Reduces Exercise-Induced Oxidative Stress / D. Martarelli et al. // Evidence-Based Complementary and Alternative Medicine. 2011. Vol. 2011. Pp. 1-10.

Физиологическая реакция релаксации: Бенсон Г. Чудо релаксации. М.: ACT, 2004.

Исследование стресса: Stress in America / American Psychological Association. 1-64. Washington, 2010.

Одиннадцатое сентября и стресс: Heart Rate Variability During the Week of September 11, 2001 / R. Lampert et al. // JAMA. 2002. Vol. 288. P. 575.

Одиннадцатое сентября и зависимости: Increased Use of Cigarettes, Alcohol, and Marijuana among Manhattan, New York, Residents After the September 11th Terrorist Attacks / D. Vlahov et al. // American Journal of Epidemiology. 2002. Vol. 155. Pp. 988–996.

Экономический кризис и стресс: WASA Snacking Satisfaction Survey (10.02.2009-23.02.2009 Kelton Research, New York). URL: http:// www.wasacrispbread.com/downloads/SurveyFactSheet.pdf. См. также: Current Economic Situation Prompts Increased Smoking, Delay in Quit Attempts Middle and Low-Income Americans Hit Hardest // American Legacy Foundation. 2008. URL: http://www.legacyforhealth.org/2753.aspx.

Американцы спят меньше: National Sleep Foundation: Sleep in America Poll. Washington. 2008.

Недосып и ожирение: Leproult R., Van Cauter E. Role of Sleep and Sleep Loss in Hormonal Release and Metabolism / eds. S. Loche et al. // Pediatric Neuroendocrinology: Endocrine Development. 2010. Vol. 17. Pp. 11–21.

Недосып похож на синдром дефицита внимания и гиперактивности: Brennan A. R., Arnsten A. F. Т. Neuronal Mechanisms Underlying Attention Defi cit Hyperactivity Disorder // Annals of the New York Academy of Sciences. 2008. Vol. 1129. Pp. 236–245.

Обучение и самоконтроль: Oaten М., Cheng К. Academic Examination Stress Impairs Self-Control 11 Journal of Social and Clinical Psychology. 2005. Vol. 24. Pp. 254–279.

Сигареты и мороженое: Duffy J., Hall S. M. Smoking Abstinence, Eating Style, and Food Intake // Journal of Consulting and Clinical Psychology. 1988. Vol. 56. Pp. 417–421.

Выпивка и выносливость: Muraven М., Shmueli D. The Self-Control Costs of Fighting the Temptation to Drink // Psychology of Addictive Behaviors. 2006. Vol. 20. Pp. 154–160.

Измены худеющих: Gailliot М. Т., Baumeister R. F. Self-Regulation and Sexual Restraint: Dispositionally and Temporarily Poor Self- Regulatory Abilities Contribute to Failures at Restraining Sexual Behavior // Personality and Social Psychology Bulletin. 2007. Vol. 33. Pp. 173–186.

Как иссякает самоконтроль: Baumeister R. F., Heatherton T. F., Tice D. M. Losing Control: How and Why People Fail at Self-Regulatior San Diego: Academic Press, 1994.

Покупательский выбор исчерпывает силу воли: Making Choices Impairs Subsequent Self-Control: A Limited-Resource Account of Decision Making, Self-Regulation, and Active Initiative / K. D. Vohs et al. // Journal of Personality and Social Psychology. 2008. Vol. 94. Pp. 883–898.

Мозг устает: Inzlicht М. I., Gutsell J. N. Running on Empty: Neural Signals for Self-Control Failure // Psychological Science. 2007. Vol. 18. Pp. 933–937.

Лимонад восстанавливает волю: Self-Control Relies on Glucose as a Limited Energy Source: Willpower Is More Than a Metaphor / М. T. Gailliot et al. // Journal of Personality and Social Psychology. 2007. Vol. 92. Pp. 325–336.

Низкий уровень сахара в крови и дурное поведение: Sweetened Blood Cools Hot Tempers: Physiological Self-Control and Aggression / C. N. DeWall et al. // Aggressive Behavior. 2011. Vol. 37. Pp. 73–80. См. также: Stereotypes and Prejudice in the Blood: Sucrose Drinks Reduce Prejudice and Stereotyping / М. T. Gailliot et al. // Journal of Experimental Social Psychology. 2009. Vol. 45. Pp. 288–290; Depletion Makes the Heart Grow Less Helpful: Helping as a Function of Self-Regulatory Energy and Genetic Relatedness / C. N. DeWall et al. // Personality and Social Psychology Bulletin. 2008. Vol. 34. Pp. 1653–1662.

Энергетические затраты на самоконтроль: Kurzban R. Does the Brain Consume Additional Glucose During Self-Control Tasks? // Evolutionary Psychology. 2010. Vol. 8. Pp. 244–259.

Нейронная оценка наличия глюкозы: Routh V. N. Glucose Sensing by the Brain: Implications for Diabetes 11 UMDNJ Research. 2007. Vol. 8. Pp. 1–3.

Модель «энергетического бюджета» самоконтроля: Wang X. Т., Dvorak R. D. Sweet Future: Fluctuating Blood Glucose Levels Affect Future Discounting // Psychological Science. 2010. Vol. 21. Pp. 183–188.

Люди делают более смелые вложения, когда голодны: Metabolic State Alters Economic Decision Making under Risk in Humans / M. Symmonds et al. 11 PLoS ONE. 2010. Vol. 5. P. el 1090.

Голодные люди более заинтересованы в измене: Gailliot М. Т. Hunger Impairs and Food Improves Self-Control in the Laboratory and Across the World: The Hyperbole of Reducing World Hunger as a Self-Control Panacea. 2011 (under review).

Хорошее руководство к диете для увеличения самоконтроля: Pollan М. Food Rules: An Eaters Manual. N. Y.: Penguin, 2009.

Установка сроков укрепляет самоконтроль: Oaten М., Cheng К. Improved Self-Control: The Benefits of a Regular Program of Academic Study 11 Basic and Applied Social Psychology. 2006. Vol. 28. Pp. 1-16.

Примеры программ, обучающих самоконтролю: Self-Regulation and Personality: How Interventions Increase Regulatory Success, and How Depletion Moderates the Effects of Traits on Behavior / R. F. Baumeister et al. // Journal of Personality. 2006. Vol. 74. Pp. 1773–1801. См. также Muraven М., Baumeister R. F., Tice D. M. Longitudinal Improvement of Self-Regulation through Practice: Building Self-Control Strength through Repeated Exercise // The Journal of Social Psychology. 1999. Vol. 139. Pp. 446–457; Muraven М. Building Self-Control Strength: Practicing Self-Control Leads to Improved Self-Control Performance // Journal of Experimental Social Psychology. 2010. Vol. 46. Pp. 465–468; Oaten М., Cheng K. Improvements in Self-Control from Financial Monitoring // Journal of Economic Psychology. 2007. Vol. 28. Pp. 487–501.

Тренировка силы воли для сокращения домашнего насилия: Self- Regulatory Failure and Intimate Partner Violence Perpetration / E. J. Finkel et al. // Journal of Personality and Social Psychology. 2009. Vol. 97. Pp. 483–499.

Устоять перед конфеткой, чтобы укрепить самоконтроль: Tempt Me Just a Little Bit More: The Effect of Prior Food Temptation Actionability on Goal Activation and Consumption / K. Geyskens et al. // Journal of Consumer Research. 2008. Vol. 35. Pp. 600–610. Почему мы устаем: Noakes T. D., St. Clair Gibson A., Lambert E. V. From Catastrophe to Complexity: A Novel Model of Integrative Central Neural Regulation of Effort and Fatigue During Exercise in Humans: Summary and Conclusions // British Journal of Sports Medicine. 2005. Vol. 39. Pp. 120–124.