{"id":259,"date":"2024-09-03T15:07:42","date_gmt":"2024-09-03T15:07:42","guid":{"rendered":"https:\/\/www.recharge360.com\/work-smart-play-smart\/"},"modified":"2025-11-25T10:08:49","modified_gmt":"2025-11-25T10:08:49","slug":"work-smart-play-smart","status":"publish","type":"post","link":"https:\/\/www.recharge360.com\/en\/blogs\/work-smart-play-smart\/","title":{"rendered":"Work Smart Play Smart"},"content":{"rendered":"<p id=\"\"><strong id=\"\">Work Smart Play Smart<\/strong>: Focus - Recharge - Repeat with Hidde de Vries<\/p>\n<p id=\"\">Below are all the resources from the book. <\/p>\n<p id=\"\">In \"Work Smart Play Smart,\" Hidde de Vries shares science-based insights, supported by practical examples, to help you work more effectively and relax better. Here's a taste of what to expect:<\/p>\n<p id=\"\">1. <strong id=\"\">Achievers vs. Performers<\/strong>: Learn the distinction between the two and discover how to transform yourself into a performer who consistently delivers top performance.<\/p>\n<p id=\"\"> &nbsp;<\/p>\n<p id=\"\">2. <strong id=\"\">Mulling Unmasked<\/strong>: Dive into the causes of fretting and get tools to effectively address this little voice in your head.<\/p>\n<p id=\"\"> &nbsp;<\/p>\n<p id=\"\">3. <strong id=\"\">Life lessons from the Marine Corps<\/strong>: Discover how simple principles of this elite unit can help you significantly improve your life.<\/p>\n<p id=\"\"> &nbsp;<\/p>\n<p id=\"\">4. <strong id=\"\">Feedback like the NBA Coaches<\/strong>: Learn the most effective and science-based methods of providing feedback, inspired by the NBA's top coaches.<\/p>\n<p id=\"\"> &nbsp;<\/p>\n<p id=\"\">5. <strong id=\"\">Time Efficiency Deciphered<\/strong>: Discover that the key to getting more done in less time is sometimes easier than you think.<\/p>\n<p id=\"\">Immerse yourself in this book and transform your work and rest time with proven strategies for optimal performance. Don't miss this opportunity to improve your work flow and achieve more with less effort!<br \/>\u200d<\/p>\n<p>Don't have the book yet?<br \/>\u200d<br \/>Buy it <a href=\"https:\/\/www.bol.com\/nl\/nl\/p\/work-smart-play-smart\/9300000076332112\/?bltgh=vukI9frLMvkaDgfYHiBDJg.4_14.17.ProductImage\" id=\"\" target=\"_blank\" rel=\"noopener\">here<\/a><br \/>\u200d<br \/>Buy more than 100 books? Do so <a href=\"\/en\/contact-us\/\" id=\"\">here<\/a><\/p>\n<p id=\"\">\u200d<\/p>\n<p>\u200d<\/p>\n<h1 id=\"\"><strong id=\"\">Work Smart Play Smart Resources<\/strong><\/h1>\n<p id=\"\"><strong id=\"\">Researches, Illustrations, tips &amp; tricks<\/strong><\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\"><strong id=\"\">Chapter 1<\/strong><\/p>\n<p id=\"\"><strong id=\"\">Chapter 2<\/strong><\/p>\n<p id=\"\"><strong id=\"\">Chapter 3<\/strong><\/p>\n<p id=\"\"><strong id=\"\">Chapter 4<\/strong><\/p>\n<p id=\"\"><strong id=\"\">Chapter 5<\/strong><\/p>\n<p id=\"\"><strong id=\"\">Chapter 6<\/strong><\/p>\n<p id=\"\">\u200d<\/p>\n<h2 id=\"\"><strong id=\"\">Work Smart Play Smart <br \/><\/strong>Chapter 1<\/h2>\n<h2 id=\"\">Inspiration &amp; tips<\/h2>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Inspiration<\/p>\n<p id=\"\">\u200d<\/p>\n<ul id=\"\">\n<li id=\"\">Book: Extreme Ownership (the body book of Allied Forces) by <a href=\"https:\/\/www.bol.com\/nl\/c\/jocko-willink\/12077675\/?lastId=40718\" id=\"\" target=\"_blank\" rel=\"noopener\">Jocko Willink<\/a> &amp; <a href=\"https:\/\/www.bol.com\/nl\/c\/leif-babin\/12077407\/?lastId=40718\" id=\"\" target=\"_blank\" rel=\"noopener\">Leif Babin<\/a><\/li>\n<li id=\"\">Book: Jay-Z by Michael Dyson<\/li>\n<li id=\"\">Documentary: Bad Blood, Secrets and Lies in a Silicon Valley Startup<\/li>\n<li id=\"\">Video: Homework seminar on #cultureSHOCK by Jitske Kramer&nbsp;<\/li>\n<\/ul>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Getting Started<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\"><strong id=\"\">Determine your future state<\/strong><\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Think about an (overarching) goal you want to work on. And, most importantly, why you want it. Why do you want to achieve this future state? How will this improve your life? And how will it change the lives of others?<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Write down your ideas for yourself. If you need help, remember the sentence:<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">&nbsp;\"If this were a movie...\"<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\"><em id=\"\">For example, \"If this were a movie, I would start my own business.\"<\/em><\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\"><strong id=\"\">Make your future state SMART<\/strong><\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Now pick one of the ideas you just wrote down and make it SMART. A SMART goal is:<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">S = specific<\/p>\n<p id=\"\">M = measurable<\/p>\n<p id=\"\">A = ambitious<\/p>\n<p id=\"\">R = realistic<\/p>\n<p id=\"\">T = time-based<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Describe your future state below in a SMART way.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\"><em id=\"\">For example, \"In a year, I want to serve my first clients from my own business.''<\/em><\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\"><strong id=\"\">Write down why this future state is important to you<\/strong><\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Why is it so important for you to achieve this future state? What will this contribute to your life or the lives of others? This why is personal to everyone.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\"><em id=\"\">For example, \"In a year I want to serve my first clients from my own business because then I can manage my own time \/ I can do something I really believe in \/ I have always wanted to be an entrepreneur\/.... ''\t<\/em><\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\"><strong id=\"\">Define different milestones for your future state<\/strong><\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">You have now determined your future state, written it down, substantiated it and made it SMART. The next step is to divide your future state into different goals that contribute to achieving it. Think of different milestones you can achieve this year to work towards your future state. Then make these milestones SMART, and write down why it is important to achieve them.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">SOURCES<\/p>\n<p><a href=\"https:\/\/www.bol.com\/nl\/p\/extreme-ownership\/9200000079744230\/?bltgh=kUlZvWfOAnVfgP5p2QNGOg.2_31.32.ProductTitle\" id=\"\" target=\"_blank\" rel=\"noopener\">Extreme Ownership - Jocko Willink &amp; Leif Babin<\/a><\/p>\n<p id=\"\"><a href=\"https:\/\/www.bol.com\/nl\/p\/jay-z\/9200000118422943\/?bltgh=uIYsr41s8bo7Dy4f6LRP6A.4_12.14.ProductImage\" id=\"\" target=\"_blank\" rel=\"noopener\">Jay-Z - Michael Dyson<\/a><\/p>\n<p id=\"\"><a href=\"https:\/\/www.hbo.com\/documentaries\/the-inventor-out-for-blood-in-silicon-valley\" id=\"\" target=\"_blank\" rel=\"noopener\">The Inventor: Out for Blood in Silicon Valley<\/a><\/p>\n<p id=\"\"><a href=\"https:\/\/www.youtube.com\/watch?v=BFe4xnG6oRU\" id=\"\" target=\"_blank\" rel=\"noopener\">Homework seminar Jitske Kramer<\/a><\/p>\n<p id=\"\"><a href=\"https:\/\/www.bol.com\/nl\/p\/sapiens\/9200000116370070\/?bltgh=mQ7MCrur5LTgZGCOKexDyg.2_33.34.ProductTitle\" id=\"\" target=\"_blank\" rel=\"noopener\">Sapiens - Yuval Noah Harari<br \/><\/a><a href=\"https:\/\/www.bol.com\/nl\/p\/the-happiness-advantage\/9200000087104525\/?bltgh=jYpfJA30h0tXKm6v-CxArA.2_9.10.ProductTitle\" id=\"\" target=\"_blank\" rel=\"noopener\">The Happiness Advantage - Shawn Achor<\/a><\/p>\n<p id=\"\"><a href=\"https:\/\/gamechangersmovie.com\/\" id=\"\" target=\"_blank\" rel=\"noopener\">Game Changers<br \/><\/a><a href=\"https:\/\/www.seaspiracy.org\/\" id=\"\" target=\"_blank\" rel=\"noopener\">Seaspiracy<br \/><\/a><a href=\"https:\/\/www.netflix.com\/nl\/title\/80102204\" id=\"\" target=\"_blank\" rel=\"noopener\">I'm not your Guru<\/a><\/p>\n<p id=\"\"><a href=\"https:\/\/www.youtube.com\/watch?v=BHY0FxzoKZE&#038;embeds_referring_euri=https%3A%2F%2Ftherechargecompany.thehuddle.nl%2F&#038;feature=emb_imp_woyt\" id=\"\" target=\"_blank\" rel=\"noopener\">Wendy Suzuki: The brain-changing benefits of exercise | TED<\/a><\/p>\n<p id=\"\"><a href=\"https:\/\/www.youtube.com\/watch?v=Ks-_Mh1QhMc&#038;embeds_referring_euri=https%3A%2F%2Ftherechargecompany.thehuddle.nl%2F&#038;feature=emb_imp_woyt\" id=\"\" target=\"_blank\" rel=\"noopener\">Your body language may shape who you are | Amy Cuddy<\/a><\/p>\n<p id=\"\"><a href=\"https:\/\/www.youtube.com\/watch?v=0tqq66zwa7g&#038;embeds_referring_euri=https%3A%2F%2Ftherechargecompany.thehuddle.nl%2F&#038;feature=emb_imp_woyt\" id=\"\" target=\"_blank\" rel=\"noopener\">Change your mindset, change the game | Dr. Alia Crum | TEDxTraverseCity<\/a><\/p>\n<p id=\"\"><a href=\"https:\/\/www.youtube.com\/watch?v=5MuIMqhT8DM&#038;embeds_referring_euri=https%3A%2F%2Ftherechargecompany.thehuddle.nl%2F&#038;feature=emb_imp_woyt\" id=\"\" target=\"_blank\" rel=\"noopener\">Sleep is your superpower | Matt Walker<\/a><\/p>\n<p id=\"\"><a href=\"https:\/\/www.youtube.com\/watch?v=AdKUJxjn-R8&#038;embeds_referring_euri=https%3A%2F%2Ftherechargecompany.thehuddle.nl%2F&#038;feature=emb_imp_woyt\" id=\"\" target=\"_blank\" rel=\"noopener\">Forget big change, start with a tiny habit: BJ Fogg at TEDxFremont<\/a><\/p>\n<p id=\"\"><a href=\"https:\/\/www.youtube.com\/watch?v=Lp7E973zozc&#038;embeds_referring_euri=https%3A%2F%2Ftherechargecompany.thehuddle.nl%2F&#038;feature=emb_imp_woyt\" id=\"\" target=\"_blank\" rel=\"noopener\">G-Eazy - No Limit REMIX ft. A$AP Rocky, Cardi B, French Montana, Juicy J, Belly<\/a><\/p>\n<p id=\"\"><a href=\"https:\/\/www.youtube.com\/watch?v=fXIeFJCqsPs&#038;embeds_referring_euri=https%3A%2F%2Ftherechargecompany.thehuddle.nl%2F&#038;feature=emb_imp_woyt\" id=\"\" target=\"_blank\" rel=\"noopener\">Mihaly Csikszentmihalyi: Flow, the secret to happiness<\/a><\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\"><a href=\"https:\/\/www.bol.com\/nl\/p\/focus-aan-uit\/9200000102150418\/?bltgh=oqjoKIU0WkLSWG-7FgpJNA.2_9.10.ProductTitle\" id=\"\" target=\"_blank\" rel=\"noopener\">Focus ON\/UIT, Mark Tigchelaar and Oscar de Bos<br \/><\/a><a href=\"https:\/\/www.bol.com\/nl\/p\/hooked\/9200000028456583\/?bltgh=tnm2U9AQgTHtzDcxpxBAyQ.2_35.36.ProductTitle\" id=\"\" target=\"_blank\" rel=\"noopener\">Hooked, Nir Eyal and Ryan Hoover<br \/><\/a><a href=\"https:\/\/www.bol.com\/nl\/p\/atomic-habits\/9200000075132383\/?bltgh=n15VkgbxaeNlzTOfwIVK3g.2_35.36.ProductTitle\" id=\"\" target=\"_blank\" rel=\"noopener\">Atomic Habits, James Clear<br \/><\/a><a href=\"https:\/\/www.bol.com\/nl\/p\/het-slimme-onbewuste\/9200000038513329\/?bltgh=t6B-O-9Z2KlgXRE69ntPAQ.2_29.30.ProductTitle\" id=\"\" target=\"_blank\" rel=\"noopener\">The smart unconscious, by Ap Dijksterhuis<\/a><\/p>\n<p id=\"\"><a href=\"https:\/\/braintoss.com\/\" id=\"\" target=\"_blank\" rel=\"noopener\">Braintoss - to easily send reminders to yourself<\/a><\/p>\n<p id=\"\"><a href=\"https:\/\/www.youtube.com\/watch?v=CvvrffShLn4&#038;embeds_referring_euri=https%3A%2F%2Ftherechargecompany.thehuddle.nl%2F&#038;feature=emb_imp_woyt\" target=\"_blank\" rel=\"noopener\">Wim Hof exercise with Niek<\/a><\/p>\n<p id=\"\"><a href=\"https:\/\/www.bol.com\/nl\/p\/rest\/9200000084583335\/?bltgh=knDSoRRo8iZU5keqUaNFPA.2_9.10.ProductTitle\" id=\"\" target=\"_blank\" rel=\"noopener\">Rest, Alex Soojung-Kim Pang<\/a><\/p>\n<p id=\"\"><a href=\"https:\/\/hashtagrecharge.com\/wp-content\/uploads\/2020\/04\/Recharge-hiddedevries.NL_.pdf\" id=\"\" target=\"_blank\" rel=\"noopener\">Recharge in 7 days<\/a><\/p>\n<p id=\"\"><a href=\"http:\/\/www.aviciitruestories.film\/\" id=\"\" target=\"_blank\" rel=\"noopener\">Avicii, True Stories<\/a><\/p>\n<p id=\"\"><a href=\"https:\/\/www.youtube.com\/watch?v=UfcAVejslrU\" target=\"_blank\" rel=\"noopener\">Weightless by Marconi Union<\/a><\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\"><a href=\"https:\/\/www.bol.com\/nl\/p\/the-culture-code-the-secrets-of-highly-successful-groups\/9200000096615138\/?bltgh=u2z6yPEtFdszghlxzC1BzQ.2_9.10.ProductTitle\" id=\"\" target=\"_blank\" rel=\"noopener\">The Culture Code, Daniel Coyle<\/a><\/p>\n<p id=\"\"><a href=\"https:\/\/www.imdb.com\/title\/tt0223897\/\" id=\"\" target=\"_blank\" rel=\"noopener\">Pay it forward<\/a><\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">\"Carreyrou, J. (2018). Bad Blood: Secrets and Lies in a Silicon Valley Startup. Van Haren Publishing.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Locke, E. A., &amp; Latham, G. P. (2006). New Directions in Goal-Setting Theory. Current Directions in<\/p>\n<p id=\"\">Psychological Science, 15(5), 265-268. https:\/\/doi.org\/10.1111\/j.1467-8721.2006.00449.x<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Dominican University of California (2015, Jan. 2). Study focuses on strategies for achieving<\/p>\n<p id=\"\">goals, resolutions [Press Release]. https:\/\/scholar.dominican.edu\/news-releases\/266\/<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Beyonc\u00e9: mastermind with a mission. (2019, July 31). Grazia. https:\/\/grazia.nl\/artikel\/257355\/beyonce-mastermind-met-een-missie<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Homework seminar on #cultureSHOCK Jitske Kramer. (2020, April 22). [Video]. YouTube.<\/p>\n<p id=\"\">https:\/\/www.youtube.com\/watch?v=BFe4xnG6oRU&#8221;<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\"><strong id=\"\">{new page}<\/strong><\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\"><strong id=\"\">Work Smart Play Smart&nbsp;<\/strong><\/p>\n<p id=\"\"><strong id=\"\">Tips &amp; tricks<\/strong><\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\"><strong id=\"\">Chapter 1<\/strong><\/p>\n<p id=\"\"><strong id=\"\">Chapter 2<\/strong><\/p>\n<p id=\"\"><strong id=\"\">Chapter 3<\/strong><\/p>\n<p id=\"\"><strong id=\"\">Chapter 4<\/strong><\/p>\n<p id=\"\"><strong id=\"\">Chapter 5<\/strong><\/p>\n<p id=\"\"><strong id=\"\">Chapter 6<\/strong><\/p>\n<p id=\"\">\u200d<\/p>\n<h2 id=\"\"><strong id=\"\">Work Smart Play Smart&nbsp;<\/strong><\/h2>\n<p id=\"\">\u200d<\/p>\n<p id=\"\"><strong id=\"\">Chapter 2<\/strong><\/p>\n<h2 id=\"\">Inspiration &amp; tips<\/h2>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Inspiration<\/p>\n<p id=\"\">\u200d<\/p>\n<ul id=\"\">\n<li id=\"\">TED Talk: Alia Crum - Change your mindset, change the game<\/li>\n<li id=\"\">TED Talk: Marcia Goddard - Teach like a toddler: how to bring education into the 21st century<\/li>\n<li id=\"\">Book: Sapiens by Yuval Harari<\/li>\n<li id=\"\">Book: The Happiness Advantage by Shawn Achor<\/li>\n<\/ul>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Getting Started<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\"><strong id=\"\">Stress management using VR<\/strong><\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">To actively experience the effect of your stress mindset, we have now been offering Virtual Reality Stress Management Coaching for some time. We do this together with Stressjam, a VR coaching game developed by the team of psychologist Bernard Maarsingh. In the program, on a virtual island, you perform tasks that require you to be high, or low in your stress levels. This is determined on the basis of a heart measurement and thus literally shows you how to better deal with your stress. Moreover, the approach of the game corresponds to our philosophy:&nbsp;<\/p>\n<p id=\"\">\u200d<\/p>\n<ol id=\"\">\n<li id=\"\">Awareness of how your stress system works,&nbsp;<\/li>\n<li id=\"\">then lots of practice (no punishment with a VR game), and then&nbsp;<\/li>\n<li id=\"\">share your knowledge (we will return to this in the last chapter).&nbsp;<\/li>\n<\/ol>\n<p id=\"\">\u200d<\/p>\n<p id=\"\"><strong id=\"\">Train your growth mindset<\/strong><\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">After reading this chapter, you know how important it is to train your own growth mindset. You can do this as follows.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Is there a time next week when you will receive feedback, or someone close to you will criticize you? And do you find that you are not completely open to that? Then grab that situation with both hands. First, write down what happens to you the moment you receive this feedback or criticism. What are you telling yourself? For example, this could be something along the lines of, ''I'm balking at this feedback because it means I've failed.'' Next, write down what you would say to yourself with a growth mindset. For example, ''How nice that I got this feedback because it enables me to grow.''<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Repeat this every time you notice that you are not open to feedback or criticism. Become aware of your own underlying motivations and beliefs. You'll find that it comes more and more naturally!<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Resources&nbsp;<\/p>\n<p id=\"\">Crum, Alia J., &amp; Ellen J. Langer. 2007. Mind-set matters: Exercise and the placebo effect. Psychological Science 18, no. 2: 165-171.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Blakeslee, S. (1998, Oct. 13). Placebos Prove So Powerful Even Experts Are Surprised; New Studies Explore the Brain's Triumph Over Reality. The New York Times. https:\/\/www.nytimes.com\/1998\/10\/13\/science\/placebos-prove-so-powerful-even-experts-are-surprised-new-studies-explore-brain.html<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Verheul, W. &amp; Bensing, Jozien. (2008). The placebo effect in general practice: communication as medicine. Update. 24. 38-44. 10.1007\/BF03076330<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Richter, J., Gilbert, J., &amp; Baldis, M. (2012). Maximizing strength training performance using mentalimagery. Strength &amp; Conditioning Journal, 34(5), 65-69. https:\/\/doi.org\/10.1519\/ssc.0b013e3182668c3d<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Abbey, A., &amp; Andrews, F. M. (1985). Modeling the psychological determinants of life quality. Social indicators research, 16(1), 1-34.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Dweck, C. S. (2008). Mindset: The new psychology of success. Random House Digital, Inc.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Dijksterhuis, A. (2006). On Making the Right Choice: The Deliberation-Without-Attention Effect. Science, 311(5763), 1005-1007. https:\/\/doi.org\/10.1126\/science.1121629<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Blair, C. &amp; Raver, C. C. (2016). Poverty, Stress, and Brain Development: New Directions for Prevention and Intervention. Academic Pediatrics, 16(3), S30-S36. https:\/\/doi.org\/10.1016\/j.acap.2016.01.01<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Spiering, H. (2019, May 10). Does it take more energy to think deeply? NRC. https:\/\/www.nrc.nl\/nieuws\/2019\/05\/10\/kost-het-meer-energie-om-diep-na-te-denken-a3959815<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Harari, Y. (2019). Sapiens (35th ed.). Amsterdam, Netherlands: Thomas Rap Publishers. p. 32.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Wood, A.M., Joseph, S., Lloyd, J, Atkins, S. Gratitude influences sleep through the mechanism of pre-sleep cognitions. J Psychosom Res. 2009 Jan;66(1):43-8. doi: 10.1016\/j.jpsychores.2008.09.002. Epub 2008 Nov 22. PMID: 19073292.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Jackowska, M., Brown, J., Ronaldson, A., Steptoe, A. (2015). The impact of a brief gratitude intervention on subjective well-being, biology and sleep. Journal of health psychology. 21. 10.1177\/1359105315572455.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Honig, R. (Feb. 2021, 22). Coach tip of the month: Incompetent, but you don't know it yourself: the Dunning Back Effect. Mr. Onli<a href=\"https:\/\/www.mr-online.nl\/de-coachtip-van-de-maand-\" id=\"\" target=\"_blank\" rel=\"noopener\">ne. https:\/\/www.mr-online.nl\/de-coachtip-van-de-ma<\/a>and- incompetent-but-you-don't-know-it-yourself-the-thinning-back effect\/<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Brain Architecture. (s.d.). Center on the Developing Child. https:\/\/developingchild.harvard.edu\/science\/key-concepts\/brain-architecture\/<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Marin, M.F., Lord, C., Andrews, J., Juster, R.P., Sindi, S., Arsenault-Lapierre, G., Fiocco, A.J., Lupien, S.J. Chronic stress, cognitive functioning and mental health. Neurobiol Learn Mem. 2011 Nov;96(4):583-95. doi: 10.1016\/j.nlm.2011.02.016. Epub 2011 Mar 2. PMID: 21376129.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Campbell, B. (2020, March 3). DHEAS and human development: An evolutionary perspective. Frontiers. https:\/\/www.frontiersin.org\/articles\/10.3389\/fendo.2020.00101\/full<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">American Psychological Association. (2018, Nov. 1). Stress effects on the body. APA. https:\/\/www.apa.org\/topics\/stress\/body<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Crum AJ, Salovey P, Achor S. Rethinking stress: the role of mindsets in determining the stress response. J Pers Soc Psychol. 2013 Apr;104(4):716-33. doi: 10.1037\/a0031201. Epub 2013 Feb 25. PMID: 23437923.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">McGonigal, K. (2013, June). Kelly McGonigal: How to make stress your friend [video file]. Retrieved from https:\/\/www.ted.com\/talks\/kelly_mcgonigal_how_to_make_stress_your_friend<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Keller, A., Litzelman, K., Wisk, L. E., Maddox, T., Cheng, E. R., Creswell, P. D. &amp; Witt, W. P. (2012). Does the perception that stress affects health matter? The association with health and mortality. Health Psychology, 31(5), 677-684. https:\/\/doi.org\/10.1037\/a0026743.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Deckro, G. R., Ballinger, K. M., Hoyt, M., Wilcher, M., Dusek, J., Myers, P. &amp; Benson, H. (2002).The evaluation of a mind\/body intervention to reduce psychological distress and perceived stress in college students. Journal of American College Health, 50(6), 281-287.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Gizem Kuru (2016, March 13). Then why worry? [Video]. YouTube. https:\/\/www.youtube.com\/watch?v=9YRjX3A_8cM<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">TED Talk. (2018, Nov. 14). Teach like a toddler: how to bring education into the 21st century. [Video]. YouTube. https:\/\/www.youtube.com\/watch?v=VzF921SmqGk<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Maier, S. U., Makwana, A. B. &amp; Hare, T. A. (2015). Acute stress impairs self-control in goal-directed choice by altering multiple functional connections within the brain's decision circuits. Neuron, 87(3), 621-631.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Schwabe, L., &amp; Wolf, O. T. (2009). Stress prompts habit behavior in humans. Journal of Neuroscience, 29(22), 7191-7198.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Starcke, K., &amp; Brand, M. (2012). Decision making under stress: a selective review. Neuroscience &amp; Biobehavioral Reviews, 36(4), 1228-1248.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Van Dinteren, R., &amp; Lazeron, N. (Eds.). (2010). Brain@ work: science and application of brain knowledge. Bohn Stafleu van Loghum.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Goldfarb, E.V., Rosenberg, M.D., Seo, D. et al. Hippocampal seed connectome-based modeling predicts the feeling of stress. Nat Commun<a href=\"https:\/\/doi.org\/10.1038\/s41467-020-\" id=\"\" target=\"_blank\" rel=\"noopener\"> 11, 2650 (2020). https:\/\/doi.org\/1<\/a>0.1038\/s41467-020- 16492-2<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Suh, J., Graham, S., Ferrarone, T., Kopeinig, G., &amp; Bertholet, B. (2011). Developing persistent and flexible problem solvers with a growth mindset. In D. J. Brahier &amp; Speer, W. R. (Eds.),Motivation and disposition: Pathways to learning mathematics. (pp. 169-183). Reston, VA: National Council of Teachers of Mathematics. doi:10.4169\/000298910\u00d7521634<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Harari, Y. (2019). Sapiens (35th ed.). Amsterdam, Netherlands: Thomas Rap Publishers. p. 32.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Wessels, P. (2017, January 6). The car you bought suddenly everywhere on the street: influence by frequency illusion. Co<a href=\"https:\/\/consumentenpsycholoog.nl\/de-auto-die-je-kocht-\" id=\"\" target=\"_blank\" rel=\"noopener\">nsumerical psychologist. https:\/\/consumentenpsycholoog.nl\/<\/a>the-car-which-you-buy-is-all-on-the-street-affected-by-the-frequency-illusion\/<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\"><strong id=\"\">{new page}<\/strong><\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\"><strong id=\"\">Work Smart Play Smart&nbsp;<\/strong><\/p>\n<p id=\"\"><strong id=\"\">Tips &amp; tricks<\/strong><\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\"><strong id=\"\">Chapter 1<\/strong><\/p>\n<p id=\"\"><strong id=\"\">Chapter 2<\/strong><\/p>\n<p id=\"\"><strong id=\"\">Chapter 3<\/strong><\/p>\n<p id=\"\"><strong id=\"\">Chapter 4<\/strong><\/p>\n<p id=\"\"><strong id=\"\">Chapter 5<\/strong><\/p>\n<p id=\"\"><strong id=\"\">Chapter 6<\/strong><\/p>\n<p id=\"\">\u200d<\/p>\n<h2 id=\"\"><strong id=\"\">Work Smart Play Smart&nbsp;<\/strong><\/h2>\n<p id=\"\"><strong id=\"\">Chapter 3<\/strong><\/p>\n<h2 id=\"\">Inspiration &amp; tips<\/h2>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Inspiration<\/p>\n<p id=\"\">\u200d<\/p>\n<ul id=\"\">\n<li id=\"\">TED Talk: Wendy Suzuki - The brain-changing benefits of exercise<\/li>\n<li id=\"\">TED Talk: Amy Cuddy - Your body image may shape who you are<\/li>\n<li id=\"\">Documentary: Game Changers<\/li>\n<li id=\"\">Documentary: Cowspiracy<\/li>\n<li id=\"\">Documentary: I'm not your Guru&nbsp;<\/li>\n<\/ul>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Getting Started<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\"><strong id=\"\">Explore your natural energy flow<\/strong><\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Do you know about yourself when you are most productive in a day? And when the least? If not, try examining this for yourself. Next week, write down every hour of every day how energetic you feel. If all goes well, you'll see a pattern after this week. Then you can start arranging your daily rhythm based on this pattern! A small disclaimer: of course, this works best if you don't drink any coffee during this week. Coffee has a major impact on your natural energy flow.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\"><strong id=\"\">Get outside enough<\/strong><\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Make sure you go outside at least three times during the day for at least five minutes to break up your workday! At an online meeting, indicate whether participants need their screens or whether they can also do them walking outside ('<em id=\"\">No screen<\/em>'-meeting).<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\"><strong id=\"\">Limit meetings to fifty minutes<\/strong><\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">That way you can be sure you have enough time between meetings to stretch your legs, have a drink or go to the bathroom. Did you know you have a feature in your calendar that allows you to schedule meetings for 25 or 50 minutes by default?<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\"><strong id=\"\">Combining the useful with the pleasant<\/strong><\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">One of Terry Meyer's guilty pleasures was endless Netflix series binge-watching. He made a deal with himself that he could do that as much as he wanted - as long as he was on the treadmill or cross-trainer in the meantime. That way, you can also listen to your favorite podcast while taking an evening walk.&nbsp;<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\"><strong id=\"\">Make sure you get enough vitamins<\/strong><\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Healthy eating is essential for proper energy. And especially the right vitamins and minerals. Unfortunately, these days we don't always get them in the amount we need. Whatever the reason for that; limited knowledge of proper nutrition, a changing stage of life, too little time or too high a cost, it might pay to add supplements to your diet.&nbsp;<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Resources<\/p>\n<p id=\"\">Randy van der Meer. (2011, December 14). Steve Ballmer Going Crazy on Stage [Video]. YouTube. https:\/\/www.youtube.com\/watch?v=I14b-C67EXY<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Blue, S. (2015, Aug. 27). Why we don't get happy when society is a sports tournament. The Correspondent. https:\/\/decorrespondent.nl\/3259\/waarom-we-niet-gelukkig- becoming-if-society-is-a-sports-tournament\/47427294926-20b873d9<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Waldrop, M. (2017, May 16). Einstein's Relativity Explained in 4 Simple Steps. National Geographic. https:\/\/www.nationalgeographic.com\/science\/article\/einstein-relativity-thought-experiment-train- lightning-genius<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Chatterjee, A. (2015). Is the statement of Murphy's law valid? Complexity, 21(6), 374-380. https:\/\/doi.org\/10.1002\/cplx.21697<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Valk, S. L., Bernhardt, B. C., Trautwein, F.-M., B\u00f6ckler, A., Kanske, P., Guizard, N., Collins, D. L. &amp; Singer, T. (2017). Structural plasticity of the social brain: Differential change after socio-affective and cognitive mental training. Science Advances, 3(10), e1700489. https:\/\/doi.org\/10.1126\/sciadv.1700489<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Barnes, C. (2015, January 28). The Ideal Work Schedule, as Determined by Circadian Rhythms. Harvard Business Review. https:\/\/hbr.org\/2015\/01\/the-ideal-work-schedule-as-determined-by- circadian-rhythms.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Harvard University. (2021, Feb. 4). Dopamine, Smartphones &amp; You: A battle for your time [Video]. Science in the News. https:\/\/sitn.hms.harvard.edu\/flash\/2018\/dopamine-smartphones-battle- time\/<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Janes, M. &amp; Banissy, M. (s.d.). The refuse to snooze report. Amazonaws. Accessed March 4, 2021, from https:\/\/s3-us-west-2.amazonaws.com\/evesleep\/assets\/genesis\/landing_pages\/refuse-to-snooze\/the-refuse-to-snooze-report-FINALpdf.pdf<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">J\u00e9quier, E. &amp; Constant, F. Water as an essential nutrient: the physiological basis of hydration. Eur J Clin Nutr. 2010 Feb;64(2):115-23. doi: 10.1038\/ejcn.2009.111. Epub 2009 Sep 2. PMID: 19724292.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Masento, N., Golightly, M., Field, D., Butler, L. &amp; Van Reekum, C. (2014). Effects of hydration status on cognitive performance and mood. The British journal of nutrition. 111. 1-12.10.1017\/S0007114513004455.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Boschmann, M., Steiniger, J., Hille, U., Tank, J., Adams, F., Sharma, A., Klaus, S., Luft, F.C. &amp; Jordan, J. Water-induced thermogenesis. J Clin Endocrinol Metab. 2003 Dec;88(12):6015-9. doi: 10.1210\/jc.2003-030780. PMID: 14671205.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Boecker, H., Sprenger, T., Spilker, M., Henriksen, G., Koppenhoefer, M., Wagner, K., Valet, M., Berthele, A. &amp; Tolle, T. (2008). The Runner&#039;s High: Opioidergic Mechanisms in the Human Brain. Cerebral cortex (New York, N.Y. : 1991). 18. 2523-31. 10.1093\/cercor\/bhn013.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Headspace. (s.d.). The Benefits of Meditation.<a href=\"https:\/\/www.headspace.com\/science\/meditation-\" id=\"\" target=\"_blank\" rel=\"noopener\">. https:\/\/www.headspace.com\/science\/meditatio<\/a>n-benefits<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Wieth, M. &amp; Zacks, R. (2011). Time of day effects on problem solving: When the non-optimal is optimal. Thinking &amp; Reasoning - THINK REASONING. 17. 387-401. 10.1080\/13546783.2011.625663.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Barnes, C. (2015, January 28). The Ideal Work Schedule, as Determined by Circadian Rhythms. Harvard Business Review. https:\/\/hbr.org\/2015\/01\/the-ideal-work-schedule-as-determined-by-circadian-rhythms<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Schwartz, T., &amp; McCarthy, C. (2007, October). Manage Your Energy, Not Your Time. Harvard Business Review. https:\/\/hbr.org\/2007\/10\/manage-your-energy-not-your-time.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Csikszentmih\u00e1lyi, M. (1988), The flow experience and its significance for human psychology, in Csikszentmih\u00e1lyi, M. (ed.), Optimal experience: psychological studies of flow in consciousness, Cambridge, UK: Cambridge University Press, p. 15, ISBN 978-0-521-43809-4<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Jongkind, A. &amp; Vonk, G. (2020, March) Stronger through misery. S2 Publishers.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Achor, S. &amp; Gielan, M. (2016, June 24). Resilience Is About How You Recharge, Not How You Endure. Harvard Business R<a href=\"https:\/\/hbr.org\/2016\/06\/resilience-is-about-how-you-recharge-not-\" id=\"\" target=\"_blank\" rel=\"noopener\">eview. https:\/\/hbr.org\/2016\/06\/resilience-is-about-how-you-rechar<\/a>ge-not-how-you-endure<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Meens, S. (2015, Feb. 13). A day in the life of Max Verstappen. Verstappen.com. https:\/\/verstappen.com\/en\/article\/2009<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Carney, D., Cuddy, A. &amp; Yap A. Power Posing: Brief Nonverbal Displays Affect Neuroendocrine Levels and Risk Tolerance. Psychological Science. 2010;21(10):1363-1368. doi:10.1177\/0956797610383437<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\"><strong id=\"\">{new page}<\/strong><\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\"><strong id=\"\">Work Smart Play Smart&nbsp;<\/strong><\/p>\n<p id=\"\"><strong id=\"\">Tips &amp; tricks<\/strong><\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\"><strong id=\"\">Chapter 1<\/strong><\/p>\n<p id=\"\"><strong id=\"\">Chapter 2<\/strong><\/p>\n<p id=\"\"><strong id=\"\">Chapter 3<\/strong><\/p>\n<p id=\"\"><strong id=\"\">Chapter 4<\/strong><\/p>\n<p id=\"\"><strong id=\"\">Chapter 5<\/strong><\/p>\n<p id=\"\"><strong id=\"\">Chapter 6<\/strong><\/p>\n<p id=\"\">\u200d<\/p>\n<h2 id=\"\"><strong id=\"\">Work Smart Play Smart&nbsp;<\/strong><\/h2>\n<p id=\"\"><strong id=\"\">Chapter 4<\/strong><\/p>\n<h2 id=\"\">Inspiration &amp; tips<\/h2>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Inspiration<\/p>\n<p id=\"\">\u200d<\/p>\n<ul id=\"\">\n<li id=\"\">TED Talk: BJ Fogg - Forget big change, start with a tiny habit<\/li>\n<li id=\"\">TED Talk: Mel Robbins - How to stop screwing yourself over<\/li>\n<li id=\"\">TED Talk: Mihaly Csikszentmihalyi - Flow, the secret to happiness<\/li>\n<li id=\"\">Book: Focus ON\/OFF by Mark Tigchelaar and Oscar de Bos<\/li>\n<li id=\"\">Book: Hooked by Nir Eyal and Ryan Hoover<\/li>\n<li id=\"\">Book: Atomic Habits by James Clear<\/li>\n<li id=\"\">Book: The smart unconscious by Ap Dijksterhuis<\/li>\n<li id=\"\"><a href=\"https:\/\/www.psychologistworld.com\/cognitive\/maximizer-satisficer-decision-making-quiz\" id=\"\" target=\"_blank\" rel=\"noopener\">Test: are you a maximizer or a satisficer<\/a> (via psychologistworld.com)<\/li>\n<li id=\"\">App: Braintoss&nbsp;<\/li>\n<\/ul>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Getting Started<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\"><strong id=\"\">Learn to say 'Yes' to the right things<\/strong><\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">A common piece of advice these days is that we should all say \"no\" more. There is something in this, of course, but it is better to focus on what you do want, on the positive aspect. If you know exactly what you want to focus on and why, that's exactly what you want to say \"yes\" to. \"Where focus goes energy flows,\" reads Tony Robbins' famous message. Do you want to focus on the things that serve you? The things that energize you and move you forward? Then don't focus on everything you have to say \"no\" to, but rather on things you want to and will say \"yes\" to from now on. The chances of a positive outcome are greater if you focus on something you really want for yourself, rather than on something negative that you want to avoid. Everything you give attention to grows.&nbsp;<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\"><strong id=\"\">Should I do this NOW?<\/strong><\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">A useful question to help you prioritize is, Do I need to do this now? The answer to this question may well be \"no\" more often than not. For example, when you get a new request from a colleague or client in between tasks. At such times, ask yourself the following question, word for word: Must. I. This. Now. Do? Or in other words:<br \/><strong id=\"\">Must<\/strong> - Am I really obligated to do this?<br \/><strong id=\"\">I<\/strong> - Or can someone else pick it up as well?<br \/><strong id=\"\">This<\/strong> - Or is there another, more important job for me?<br \/><strong id=\"\">Now<\/strong> - Or can it also be done later?<br \/><strong id=\"\">Do<\/strong> - Is there any action at all that needs to be taken or did you just get cc'd into something?<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\"><strong id=\"\">Take advantage of Parkinson's Law&nbsp;<\/strong><\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">According to Parkinson's Law, named after the British historian who first wrote about it, a given task takes as long as the amount of time you allocate to it. If you know you can work on a task for part of the day, you will utilize it. This is not necessarily wrong, of course, but it can cause your focus to slacken and make you less productive. After all, if you know you have more than enough time to complete that task, you will be more likely to be tempted by distractions. After all, you have the time. Therefore, use Parkinson's Law to your advantage. Set aside exactly as much time for a task as you think you need. And maybe even a little less. This will immediately focus your brain and motivate you to get started with even more focus. Besides, it combats procrastination!&nbsp;<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\"><strong id=\"\">Allow yourself an 'out of office'<\/strong><\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Do you turn on your \"out of office\" or \"OOO\" only when you are on vacation? A missed opportunity, because the continuous flow of emails and ad hoc requests is precisely what keeps you from concentrating during your workday. Of course, you don't want to be unreachable to customers or appear antisocial to colleagues. But when you're in an important meeting, you don't answer your phone, do you? So why would you answer your mail when you want to focus? So allow yourself an \"out of office\" day once in a while. Let your emailing clients and colleagues know that you are not available right now. Put your phone on airplane mode. Even your Whatsapp can be put on \"OOO. After your focus block\/day, they will be the first.&nbsp;&nbsp;<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\"><strong id=\"\">The five-second rule<\/strong><\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">\"You're never going to feel like it. Ever,\" is a confrontational but truthful insight that author and speaker Mel Robbins imparts about achieving goals in her popular TED Talk. As mentioned, teaching yourself a new habit is simple, but not easy. You yourself are your own biggest saboteur. \"When you have an impulse to do something, you have to physically respond within five seconds or your brain will shoot the impulse,\" Robbins said. According to the author, then, the five-second rule is the way to hack your brain. How it works. From the moment you have an idea or an intention - say, get out of bed - you count down from five. 5, 4, 3, 2, 1. At \"zero,\" you take the action and get up. By doing this you distract your monkey mind. By counting down, you unconsciously give it the feeling that something exciting is about to happen.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Resources<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Veenstra, L., Schneider, I. K. &amp; Koole, S. L. (2016). Embodied mood regulation: the impact of body posture on mood recovery, negative thoughts, and mood-congruent recall. Cognition and Emotion, 31(7), 1361-1376. https:\/\/doi.org\/10.1080\/02699931.2016.1225003<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Danziger, S., Levav, J. &amp; Avnaim-Pesso, L. (2011). Extraneous Factors in Judicial Decisions. Proceedings of the National Academy of Sciences of the United States of America. 108. 6889-92.10.1073\/pnas.1018033108.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Csikszentmihalyi, M. (2013). Flow: The psychology of happiness. Random House.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Reutskaya, E., Lindner, A., Nagel, R. et al. Choice overload reduces neural signatures of choice set value in dorsal striatum and anterior cingulate cortex. Nat Hum Behav 2, 925-935 (2018). https:\/\/doi.org\/10.1038\/s41562-018-0440-2<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Chernev, A., Bockenholt, U. &amp; Goodman, J. (2015). Choice Overload: A Conceptual Review and Meta-Analysis. Journal of Consumer Psychology. 25. Pages 333-358. 10.1016\/j.jcps.2014.08.002.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Polman, E. (2010). Why are maximizers less happy than satisficers? Because they maximize positive and negative outcomes. Journal of Behavioral Decision Making, 23(2), 179-190.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Bubi\u0107, A. &amp; Erceg, N. (2018). The Role of Decision Making Styles in Explaining Happiness. Journal of Happiness Studies, 19(1), 213-229.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Parker, A., De Bruin, W. &amp; Fischhoff, B. (2007). Maximizers versus satisficers: Decision-making styles, competence, and outcomes. Judgment and Decision making, 2(6), 342.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Van Noort, W. (2019, March 21). Exhausted by choice stress? Above all, cut that knot. NRC. https:\/\/www.nrc.nl\/nieuws\/2019\/03\/21\/uitgeput-door-keuzestress-hak-vooral-die-knoop-door-a3953952<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Brooks, D. (2011). The social animal. New York: Random House. P. 293<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Dijksterhuis, A. (2004). Think different: the merits of unconscious thought in preference development and decision making. Journal of personality and social psychology, 87(5), 586.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Dijksterhuis, A. P. (2007). The clever unconscious. Thinking with feeling. Amsterdam: Bert Bakker.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Brumby, D., Janssen, C. &amp; Mark, G. (2019). How do interruptions affect productivity. In Rethinking Productivity in Software Engineering (pp. 85-107). Apress, Berkeley, CA.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Killingsworth, M. &amp; Gilbert, D. (2010). A Wandering Mind is an Unhappy Mind. Science (New York, N.Y.). 330. 932. 10.1126\/science.1192439.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Kotler, S. (2014, April 30). The Science of Peak Human Performance. Time. https:\/\/time.com\/56809\/the-science-of-peak-human-performance\/<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Limb, C. &amp; Braun, A. (2008). Neural Substrates of Spontaneous Musical Performance: An fMRI Study of Jazz Improvisation. PloS one. 3. e1679. 10.1371\/journal.pone.0001679.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Tiger Woods interview with Oprah Winfrey after 1997 Masters victory (Full). (2018, Feb. 1). [Video]. YouTube. https:\/\/www.youtube.com\/watch?v=z36FCcr9j2w&amp;t=1140s<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Pantic, I. (2014). Online Social Networking and Mental Health. Cyberpsychology, Behavior, and Social Networking. 17. 10.1089\/cyber.2014.0070.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Rosen, C. (2008). The myth of multitasking. The New Atlantis, (20), 105-110.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Tigchelaar, M. &amp; de Bos, O. (2019). Focus ON\/OFF: Close the 4 concentration gaps and get more done in a world full of distractions. Spectrum.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Mark, G. (2015). Multitasking in the digital age. Synthesis Lectures On Human-Centered Informatics, 8(3), 1-113.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Mark, G., Iqbal, S., Czerwinski, M., Johns, P. &amp; Sano, A. (2016, May). Neurotics can't focus: An insitu study of online multitasking in the workplace. In Proceedings of the 2016 CHI conference on human factors in computing systems (pp. 1739-1744). ACM.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Meyer, D. &amp; Kieras, D. (1997). A computational theory of executive cognitive processes and multiple-task performance: Part 1. Basic mechanisms. Psychological Review, 104, 3-65.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Meyer, D. &amp; Kieras, D. (1997). A computational theory of executive cognitive processes and multiple-task performance: Part 2. Accounts of psychological refractory-period phenomena. Psychological Review, 104, 749-791.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Medina, J. (2011). Brain rules: 12 principles for surviving and thriving at work, home, and school. ReadHowYouWant. com.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Petrova, Y., Brumby, D., &amp; Cox, A. (2019). Future challenges in design for multitasking at work.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Ferriss, T. (2012). A 4-hour work week (19th ed.). Amsterdam, Netherlands: De Boekerij bv. p. 83.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Pencavel, J. (2014). The productivity of working hours. The Economic Journal, 125(589), 2052-2076.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Collewet, M. &amp; Sauermann, J. (2017). Working hours and productivity. Labor economics, 47, 96-106.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Eisenhower. (s.d.). The Eisenhower Matrix: Introduction &amp; 3-Minute Video Tutorial. https:\/\/www.eisenhower.me\/eisenhower-matrix\/<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Duhigg, C. (2013). The Power of Habit: Why we do what we do and how to change. Random House.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Lally, P., Van Jaarsveld, C., Potts, H. &amp; Wardle, J. (2010). How are habits formed: Modeling habit formation in the real world. European journal of social psychology, 40(6), 998-1009.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">TED Talk. (2012, Dec. 5). Forget big change, start with a tiny habit [Video]. YouTube. https:\/\/www.youtube.com\/watch?v=AdKUJxjn-R8<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Clear, J. (2018). Atomic Habits. Van Haren Publishing.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Wiersma, M. (2020, July 11). How do you get tasks done a lot faster? Think Parkinson's Law. AD. https:\/\/www.ad.nl\/werk\/hoe-krijg-je-taken-een-stuk-sneller-af-denk-aan-de-wet-van-parkinson~af1e1921\/<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\"><strong id=\"\">{new page}<\/strong><\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\"><strong id=\"\">Work Smart Play Smart&nbsp;<\/strong><\/p>\n<p id=\"\"><strong id=\"\">Tips &amp; tricks<\/strong><\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\"><strong id=\"\">Chapter 1<\/strong><\/p>\n<p id=\"\"><strong id=\"\">Chapter 2<\/strong><\/p>\n<p id=\"\"><strong id=\"\">Chapter 3<\/strong><\/p>\n<p id=\"\"><strong id=\"\">Chapter 4<\/strong><\/p>\n<p id=\"\"><strong id=\"\">Chapter 5<\/strong><\/p>\n<p id=\"\"><strong id=\"\">Chapter 6<\/strong><\/p>\n<p id=\"\">\u200d<\/p>\n<h2 id=\"\"><strong id=\"\">Work Smart Play Smart&nbsp;<\/strong><\/h2>\n<p id=\"\"><strong id=\"\">Chapter 5<\/strong><\/p>\n<h2 id=\"\">Inspiration &amp; tips<\/h2>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Inspiration<\/p>\n<p id=\"\">\u200d<\/p>\n<ul id=\"\">\n<li id=\"\">TED Talk: Matt Walker - Sleep is your superpower<\/li>\n<li id=\"\">Book:Rest by Alex Soojung-Kim Pang<\/li>\n<li id=\"\">Documentary: Avicii, True Stories<\/li>\n<li id=\"\">Book: Recharge in 7 days (e-book via <a href=\"http:\/\/www.worksmartplaysmart.tips\" id=\"\" target=\"_blank\" rel=\"noopener\">www.worksmartplaysmart.tips<\/a>)<\/li>\n<li id=\"\">App: Day One<\/li>\n<\/ul>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Getting Started<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\"><strong id=\"\">Plan your day around your recharge moments&nbsp;<\/strong><\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">You've read in this chapter how important it is to have plenty of recharge moments throughout the day. But you probably know yourself that in the delusion of the day it is often difficult to take these breaks. So our tip is to actively schedule these moments. Pick one or two set times in your workday where you don't schedule appointments and always, whatever you're doing, close your laptop and prioritize your recharge moment!<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\"><strong id=\"\">Get a pet<\/strong><\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Recent research from the University of Leads has found that watching videos of cute animals is very good for your health. The participants in this study were asked to watch videos of quokkas (the most cheerful animals on earth) for 30 minutes.&nbsp;<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">The result: blood pressure and heart rate had dropped significantly in all participants. Participants also reported experiencing less stress and tension than before watching the videos.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\"><strong id=\"\">Grab a book&nbsp;<\/strong><\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Reading is a very good recharge tool. Six minutes of reading can be enough to reduce stress levels by sixty-eight percent. This is according to research from the University of Sussex. Psychologists say this is because readers need to concentrate in such a way that their heart and muscles relax. Hence, reading before bed is the best screen replacement. Chances are you've already figured that out as you're reading right now.&nbsp;<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\"><strong id=\"\">Research what your hobbies are<\/strong><\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Do you find it difficult to schedule effective recharge moments for yourself? Don't know what actually energizes you? Then try picking up a hobby. What did you like to do as a child that you no longer do? What do you do when you have nothing to do on a Sunday afternoon? Being bored is also good for your brain, but a hobby is more fun.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\"><strong id=\"\">Sleeping tips you probably haven't heard before<\/strong><\/p>\n<p id=\"\">\u200d<\/p>\n<ul id=\"\">\n<li id=\"\">Look at pictures of other people sleeping. This makes your brain think you are more tired than you actually are.<\/li>\n<li id=\"\">Listen to your favorite (quiet) music before you go to sleep. This will also instantly make you wake up happier the next day!&nbsp;<\/li>\n<li id=\"\">Have you been eating a lot? Then try to fall asleep on your left side. This is because if you lie on your right side you will suffer more from your full stomach.<\/li>\n<li id=\"\">Actively blink your eyes for 60 seconds. Tired eyes make you fall asleep faster.<\/li>\n<li id=\"\">Slow down your exhalation. First inhale for 4 seconds and exhale for 4 seconds. Slow down the exhalation slowly but surely until it lasts 12 seconds. You will notice that you become increasingly calm and sleepy.<\/li>\n<li id=\"\">Do you wake up before your alarm goes off? Then get up immediately! By going back to sleep at that time, you end up in a new sleep cycle that will make you a lot more cranky and tired the second time you wake up than the first.<\/li>\n<li id=\"\">Use your bed only for sleeping (with one exception). As a result, your brain immediately understands when you lie down that it is time to fall asleep.<\/li>\n<\/ul>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Resources<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Ariely, D. &amp; Wertenbroch, K.. Procrastination, deadlines, and performance: Self-control by precommitment. Psychological science 13.3 (2002): 219-224.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Brownlee, D. (2019, Sept. 4). How The 'Best Companies To Work For' Engage Employees And Retain Top Talent. Forbes. https:\/\/www.forbes.com\/sites\/danabrownlee\/2019\/09\/04\/how-the-best-companies-to-work-for-engage-employees-and-retain-top-talent\/sh=3959af911eca<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Moss, J. (2019, July 1). When passion leads to burnout. Harvard Business Review. https:\/\/hbr.org\/2019\/07\/when-passion-leads-to-burnout<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Tsikurishvili, L. (Producer), Tsikurishvili, L. (Director). (2017). Avicii: True Stories [Film]. Amsterdam, Netherlands Piece of Magic Entertainment.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Gijssel, R. (2014, Oct. 15). Laidback Luke, father figure of Dutch dance. de Volkskrant.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Marlisa, L. (2018, May 11). The rise and fall of Avicii - rapid success proved to be an assassin for the talented DJ and producer. Business Insider Netherlands. https:\/\/www.businessinsider.nl\/de-opkomst-en-ondergang-van-avicii-snel-succes-bleek-een-sluipmoordenaar-voor-de-talentvolle-dj-en-producer-zelfmoord\/<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Vervaeke, L. (January 2021, 12). In China, hard work culture resulted in death for young worker. de Volkskrant. https:\/\/www.volkskrant.nl\/columns-opinie\/in-china-had-de-harde-werkcultuur-voor-een-jonge-werkneemster-de-dood-tot-gevolg~b2603dfa\/<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Giesbergen, B. &amp; Erken, H. (2018, Feb. 27). China needs to work on imbalances and productivity growth. RaboResearch - Economic Research. https:\/\/economie.rabobank.com\/publicaties\/2018\/februari\/china-moet-werk-maken-van-onevenwichtigheden-en-productiviteitsgroei\/<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Crunch Mode: programming to the extreme - The Relationship Between Hours Worked and Productivity. (s.d.). Stanford.edu. https:\/\/cs.stanford.edu\/people\/eroberts\/cs201\/projects\/crunchmode\/econ-hours-productivity.html<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Hunnicutt, B. (1992). Kellogg's Six-Hour Day: A Capitalist Vision of Liberation through Managed Work Reduction. Business History Review, 66(3), 475-522. https:\/\/doi.org\/10.2307\/3116979<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Central Bureau of Statistics. (2020, Feb. 20). More than half work full time. https:\/\/www.cbs.nl\/nl-nl\/nieuws\/2020\/08\/meer-dan-de-helft-werkt-voltijds<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Xueqiao, W. &amp; Hancock, T. (2019, Jan. 17). Overdoing it: the cost of China's long-hours culture. Financial Times. https:\/\/www.ft.com\/content\/d5f01f68-9cbc-11e8-88de-49c908b1f264<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Alderman, L. (2016, May 20). In Sweden, an experiment turns shorter workdays into bigger gains. The New York Times. https:\/\/www.nytimes.com\/2016\/05\/21\/business\/international\/in-sweden-an-experiment-turns-shorter-workdays-into-bigger-gains.html<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">NIS. (2016, Oct. 9). Working two hours less in a day pays off for Swedish companies. https:\/\/nos.nl\/artikel\/2136845-twee-uur-minder-werken-op-een-dag-loont-voor-zweedse-bedrijven.html<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Eimers, D. (2014, April 27). We deny children the chance to discover themselves. Wed. https:\/\/www.trouw.nl\/nieuws\/we-ontnemen-kinderen-de-kans-om-zichzelf-te-ontdekken~bad6532e\/<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Achor, S. &amp; Gielan, M. (2018, March 12). Resilience Is About How You Recharge, Not How You Endure. Harvard Business Review. https:\/\/hbr.org\/2016\/06\/resilience-is-about-how-you-recharge-not-how-you-endure<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Selina Tobaccowala on Masters of Scale with Reid Hoffman. (s.d.). Masters of Scale. https:\/\/mastersofscale.com\/selina-tobaccowala-let-fires-burn\/<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Pang, A. (2016). Rest: Why you get more done when you work Less. Basic Books.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Pang, A. (2017, March 30). Nautilus | Science Connected. Darwin Was a Slacker and You Should Be Too, 2017(46). https:\/\/nautil.us\/<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Rosenberg, D. (2003). Early Modern Information Overload. Journal of the History of Ideas, 64(1), 1-9. https:\/\/doi.org\/10.1353\/jhi.2003.0017<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Cep, C. (2019, Oct. 21). The Real Nature of Thomas Edison's Genius. The New Yorker. https:\/\/www.newyorker.com\/magazine\/2019\/10\/28\/the-real-nature-of-thomas-edisons-genius<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">De Bloom, J., Geurts, S., Taris, T., Sonnentag, S., de Weerth, C. &amp; Kompier, M. (2010). Effects of vacation from work on health and well-being: Lots of fun, quickly gone. Work &amp; Stress, 24(2), 196-216.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Schnohr, P., Jensen, J., Scharling, H. &amp; Nordestgaard, B. (2002). Coronary heart disease risk factors ranked by importance for the individual and community. A 21 year follow-up of 12000 men and women from The Copenhagen City Heart Study. European heart journal, 23(8), 620-626.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">The Wall Street Journal (2015, March 4 ). The Price of Unused Vacation Time: $224 Billion. https:\/\/blogs.wsj.com\/atwork\/2015\/03\/04\/the-cost-of-unused-vacation-time-224-billion\/<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">De Bloom, J., Geurts, S. &amp; Kompier, M. (2013). Vacation (after-) effects on employee health and well-being, and the role of vacation activities, experiences and sleep. Journal of Happiness Studies, 14(2), 613-633.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Bosch, C. &amp; Sonnentag, S. (2018). Should I take a break? A daily reconstruction study on predicting micro-breaks at work. International Journal of Stress Management. Sonnentag, S., &amp; Schiffner, C. (2019). Psychological Detachment from Work during Nonwork Time and Employee Well-Being: The Role of Leader's Detachment. The Spanish journal of psychology, 22.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Sonnentag, S. (2003). Recovery, work engagement, and proactive behavior: a new look at the interface between nonwork and work. Journal of applied psychology, 88(3), 518. Zijlstra, F., &amp; Sonnentag, S. (2006). After work is done: Psychological perspectives on recovery from work. European journal of work and organizational psychology, 15(2), 129-138.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Sianoja, M., Syrek, C., de Bloom, J., Korpela, K. &amp; Kinnunen, U. (2017). Enhancing daily well-being at work through lunchtime park walks and relaxation exercises: Recovery experiences as<\/p>\n<p id=\"\">mediators.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Sonnentag, S. &amp; Bayer, U. (2005). Switching off mentally: predictors and consequences of psychological detachment from work during off-job time. Journal of occupational health psychology, 10(4), 393.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Gagn\u00e9, M. &amp; Bhave, D. (2011). Autonomy in the workplace: An essential ingredient to employee engagement and well-being in every culture. In Human autonomy in cross-cultural context (pp. 163- 187). Springer, Dordrecht.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Slemp, G., Kern, M. &amp; Vella-Brodrick, D. (2015). Workplace well-being: The role of job crafting and autonomy support. Psychology of Well-being, 5(1), 7.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Basso, Julia &amp; Suzuki, Wendy (2017). The Effects of Acute Exercise on Mood, Cognition, Neurophysiology and Neurochemical Pathways: A Review. Brain Plasticity. 2. 1-26. 10.3233\/BPL-160040.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Childs, Emma &amp; White, Harriet. (2014). Regular exercise is associated with emotional resilience to acute stress in healthy adults. Frontiers in physiology. 5. 161. 10.3389\/fphys.2014.00161.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Ekeland, Eilin &amp; Heian, F &amp; Hagen, K. (2005). Can exercise improve self esteem in children and young people? A systematic review of randomised controlled trials * Commentary. British journal of sports medicine. 39. 792-8; discussion 792. 10.1136\/bjsm.2004.017707.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Basso, Julia &amp; Suzuki, Wendy (2017). The Effects of Acute Exercise on Mood, Cognition, Neurophysiology and Neurochemical Pathways: A Review. Brain Plasticity. 2. 1-26. 10.3233\/BPL-160040.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Boecker, H., Sprenger, T. &amp; Spilker, M., Henriksen, G., Koppenhoefer, M., Wagner, K., Valet, M., Berthele, A. &amp; Tolle, T. (2008). The Runner's High: Opioidergic Mechanisms in the Human Brain. Cerebral cortex (New York, N.Y. : 1991). 18. 2523-31. 10.1093\/cercor\/bhn013.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Sitting is the new smoking. (2018, Nov. 8). Zilveren Kruis. https:\/\/www.zilverenkruis.nl\/zakelijk\/blog\/zitten-is-het-nieuwe-roken<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Ettema, D. &amp; Smajic, I. (2015). Walking, places and wellbeing. The geographical journal, 181(2), 102-109.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Oppezzo, M. &amp; Schwartz, D. (2014). Give your ideas some legs: The positive effect of walking on creative thinking. Journal of experimental psychology: learning, memory, and cognition, 40(4), 1142.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Chaddock, L., Erickson, K., Prakash, R., Van Patter, M., Voss, M., Pontifex, M., Raine, L., Hillman, C &amp; Kramer, A. Basal ganglia volume is associated with aerobic fitness in preadolescent children. Dev Neurosci. 2010 Aug;32(3):249-56. doi: 10.1159\/000316648. Epub 2010 Aug 6. PMID: 20693803;PMCID: PMC3696376.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Ahlskog, J., Geda, Y., Graff-Radford, N. &amp; Petersen, R. (2011). Physical Exercise as a Preventive or Disease-Modifying Treatment of Dementia and Brain Aging. Mayo Clinic proceedings. Mayo Clinic. 86. 876-84. 10.4065\/mcp.2011.0252.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Ouden, Lauren &amp; Kandola, Aaron &amp; Suo, Chao &amp; Hendrikse, Joshua &amp; Costa, Ricardo &amp; Watt, Matthew &amp; Lorenzetti, Valentina &amp; Chye, Yann &amp; Parkes, Linden &amp; Sabaroedin, Kristina &amp; Yucel, Murat (2018). The Influence of Aerobic Exercise on Hippocampal Integrity and Function: Preliminary Findings of a Multi-Modal Imaging Analysis. Brain Plasticity. 4. 1-6. 10.3233\/BPL-170053.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Missed Beau? Erik Scherder explains importance of exercise in fight against corona (2020, Nov. 12). [Video]. Guide.tv. https:\/\/www.gids.tv\/video\/276031\/beau-gemist-erik-scherder-legt-belang-beweging-uit-in-strijd-tegen-corona<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Bercht, A. (2020, Feb. 19). Why is exercise good for your brain? EOS Science. https:\/\/www.eoswetenschap.eu\/psyche-brein\/waarom-beweging-goed-voor-je-brein<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Nazish, N. (2019, May 30). How To De-Stress In 5 Minutes Or Less, According To A Navy SEAL. Forbes. https:\/\/www.forbes.com\/sites\/nomanazish\/2019\/05\/30\/how-to-de-stress-in-5-minutes-or-less-according-to-a-navy-seal\/?sh=540af263046d<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Kabat-Zinn, J. (1982). An outpatient program in behavioral medicine for chronic pain patientsbased on the practice of mindfulness meditation: Theoretical considerations and preliminary results. General Hospital Psychiatry, 4(1), 33-47. https:\/\/doi.org\/10.1016\/0163-8343(82)90026-3<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Ludwig, D. &amp; Kabat-Zinn, J. (2008). Mindfulness in Medicine. JAMA, 300(11), 1350. https:\/\/doi.org\/10.1001\/jama.300.11.1350<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Hopwood, T. &amp; Schutte, N. (2017). A meta-analytic investigation of the impact of mindfulness-based interventions on post traumatic stress. Clinical Psychology Review, 57, 12-20. https:\/\/doi.org\/10.1016\/j.cpr.2017.08.002<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Grossman, P., Niemann, L., Schmidt, S. &amp; Walach, H. (2004). Mindfulness-based stress reduction and health benefits. Jour<a href=\"https:\/\/doi.org\/10.1016\/s0022-\" id=\"\" target=\"_blank\" rel=\"noopener\">nal of Psychosomatic Research,<\/a> 57(1), 35-43. https:\/\/doi.org\/10.1016\/s0022-3999(03)00573-7<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Taren, A., Creswell, J. &amp; Gianaros, P. (2013). Dispositional Mindfulness Co-Varies with Smaller Amygdala and Caudate Volumes in Community Adults. PLoS ONE, 8(5), e64574. https:\/\/doi.org\/10.1371\/journal.pone.0064574<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Joseph, A. (2018, Aug. 24). Meditation and conversation: How the NBA is educating its rookies on mental health. For The Win. https:\/\/ftw.usatoday.com\/2018\/08\/nba-mental-health-trae-young-kevin-love-headspace-rookie-transition-program-meditation<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Gates, B. (2018, December 3). Why I'm into meditation. GatesNotes. https:\/\/www.gatesnotes.com\/Books\/The-Headspace-Guide-to-Meditation-and-Mindfulness<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Gander, K. (2018, May 1). Katy Perry says she treats her anxiety with meditation, not prescription drugs. Newsweek. https:\/\/www.newsweek.com\/katy-perry-904893<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Carver, L. &amp; Carver, M. (2020, Aug. 14). 5 ways to develop your intuition. Chopra. https:\/\/chopra.com\/articles\/5-ways-develop-your-intuition<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Valk, S., Bernhardt, B., Trautwein, F., B\u00f6ckler, A., Kanske, P., Guizard, N., Collins, D. &amp; Singer, T. Structural plasticity of the social brain: Differential change after socio-affective and cognitive mental training. Sci Adv. 2017 Oct 4;3(10):e1700489. doi: 10.1126\/sciadv.1700489. PMID: 28983507; PMCID: PMC5627980.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Stone, L. (s.d.). Are You Breathing? Do You Have Email Apnea? Linda Stone. https:\/\/lindastone.net\/2014\/11\/24\/are-you-breathing-do-you-have-email-apnea\/<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Van Erp, P. (2015, Aug. 24). Uphill, downhill with The Icema<a href=\"https:\/\/skepsis.nl\/wim-hof-\" id=\"\" target=\"_blank\" rel=\"noopener\">n. https:\/\/skepsis.nl\/wim-h<\/a>of-method\/<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Van Noort, W. (2018, July 17). You need to loaf and nitpick a lot more. NRC. Retrieved from https:\/\/www.nrc.nl\/nieuws\/2018\/07\/27\/je-moet-veel-meer-lummelen-en-niksen-a1611414.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Mecking, O. (2019, April 29). The case for doing nothing. The New York Times. https:\/\/www.nytimes.com\/2019\/04\/29\/smarter-living\/the-case-for-doing-nothing.html.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Mann, S. &amp; Cadman, R. (2014). Does being bored make us more creative? Creativity Research Journal, 26(2), 165-173.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Preiss, D., Cosmelli, D., Grau, V. &amp; Ortiz, D. (2016). Examining the influence of mind wandering and metacognition on creativity in university and vocational students. Learning and Individual Differences, 51, 417-426.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Harvard Health Publishing. (2011, November). Giving thanks can make you happier. Harvard Medical School. https:\/\/www.health.harvard.edu\/healthbeat\/giving-thanks-can-make-you-happier<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Watkins, P., McLaughlin, T. &amp; Parker, J. (2019). Gratitude and subjective well-being: Cultivating gratitude for a harvest of happiness. In Scientific concepts behind happiness, kindness, and empathy in contemporary society (pp. 20-42). IGI Global.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Emmons, R. &amp; McCullough, M. (2003). Counting blessings versus burdens: an experimental investigation of gratitude and subjective well-being in daily life. Journal of personality and social psychology, 84(2), 377.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Watkins, P., Woodward, K., Stone, T. &amp; Kolts, R. (2003). Gratitude and happiness: Development of a measure of gratitude, and relationships with subjective well-being. Social Behavior and Personality: an international journal, 31(5), 431-451.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Wood, A., Froh, J. &amp; Geraghty, A. (2010). Gratitude and well-being: A review and theoretical integration. Clinical psychology review, 30(7), 890-905.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Wood, A., Joseph, S., Lloyd, J. &amp; Atkins, S. (2009). Gratitude influences sleep through the mechanism of pre-sleep cognitions. Journal of psychosomatic research, 66(1), 43-48.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">DuBois, C., Beach, S., Kashdan, T., Nyer, M., Park, E., Celano, C. &amp; Huffman, J. (2012). Positive psychological attributes and cardiac outcomes: Associations, mechanisms, and interventions. Psychosomatics, 53, 303-318<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Eid, M. &amp; Larsen, R. (Eds.). (2008). The science of subjective well-being. Guilford Press<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Dewhurst, M., Guthridge, M. &amp; Mohr, E. (2018, Feb. 16). Motivating people: Getting beyond money. McKinsey &amp; Company. https:\/\/www.mckinsey.com\/business-functions\/organization\/our-insights\/motivating-people-getting-beyond-money<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Bradler, C., Dur, R., Neckermann, S. &amp; Non, A. (2016). Employee recognition and performance: A field experiment. Management Science, 62(11), 3085-3099.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Sleep loss limits fat loss, study finds. (2010, Oct. 4). University of Chicago News. https:\/\/news.uchicago.edu\/story\/sleep-loss-limits-fat-loss-study-finds<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Schneider, C., Fulda, S, &amp; Schulz, H. (2004). Daytime variation in performance and tiredness\/sleepiness ratings in patients with insomnia, narcolepsy, sleep apnea and normal controls. Journal of sleep research, 13(4), 373-383.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Steptoe, A., O'Donnell, K., Marmot, M. &amp; Wardle, J. (2008). Positive affect, psychological well-being, and good sleep. Journal of psychosomatic research, 64(4), 409-415.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Novati, A. (2012). Sleep loss, brain vulnerability and psychopathology: experimental studies on the neurobiological consequences of chronic sleep restriction in rats.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">M\u00f6ller-Levet, C., Archer, S., Bucca, G., Laing, E., Slak, A., Kabiljo, R., Lo, J., Santhi, N., von Schantz, M., Smith, C. &amp; Dijk, D-J. (2013). Effects of insufficient sleep on circadian rhythmicity and expression amplitude of the human blood transcriptome. Proceedings of the National Academy of Sciences of the United States of America. 110. 10.1073\/pnas.1217154110<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Rosekind, M., Gregory, K., Mallis, M., Brandt, S., Seal, B. &amp; Lerner, D. (2010). The cost of poor sleep: workplace productivity loss and associated costs. Journal of Occupational and Environmental Medicine, 52(1), 91-98.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Heim, S., Klann, J., Schattka, K., Bauhoff, S., Borcherding, G., Nosb\u00fcsch, N., Struth, L., Binkofski, F. C., &amp; Werner, C. (2017). A Nap But Not Rest or Activity Consolidates Language Learning. Frontiers in Psychology, 8, 665. https:\/\/doi.org\/10.3389\/fpsyg.2017.00665<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Stilwell, B. (2019, March 25). Here's what NASA says is the perfect length for a power nap. Business Insider. https:\/\/www.businessinsider.com\/nasa-research-found-the-perfect-length-for-a-power-nap-2019-3<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Chin, J., Merves, M., Goldberger, B., Sampson-Cone, A &amp; Cone, E. (2008). Caffeine Content of Brewed Teas. Journal of analytical toxicology. 32. 702-4. 10.1093\/jat\/32.8.702.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Ebrahim, I., Shapiro, C., Williams, A. &amp; Fenwick, P. (2013). Alcohol and Sleep I: Effects on Normal Sleep. Alcoholism, clinical and experimental research. 37. 10.1111\/acer.12006. Stein, M., &amp; Friedmann, P. (2005). Disturbed sleep and its relationship to alcohol use. Substance abuse, 26(1), 1-13. https:\/\/doi.org\/10.1300\/j465v26n01_01<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Haghayegh, S., Khoshnevis, S., Smolensky, M., Diller, K. &amp; Castriotta, R. Before-bedtime passive body heating by warm shower or bath to improve sleep: A systematic review and meta-analysis. Sleep Med Rev. 2019 Aug;46:124-135. doi: 10.1016\/j.smrv.2019.04.008. Epub 2019 Apr 19. PMID: 31102877.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Anderson, W., Reid, C. &amp; Jennings, G. (1992). Pet ownership and risk factors for cardiovascular disease. Medical Journal of Australia, 157(5), 298<a href=\"https:\/\/doi.org\/10.5694\/j.1326-\" id=\"\" target=\"_blank\" rel=\"noopener\">\u2013301. https:\/\/doi.org\/10.5694\/j<\/a>.1326-5377.1992.tb137178.x<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Bagliere, J. (2020, Sept. 27). Science shows watching cute animals is good for your health. CNN. https:\/\/edition.cnn.com\/2020\/09\/27\/us\/watching-cute-animals-study-scn-trnd\/index.html<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Chiles, A. (2009, March 30). Reading can help reduce stress, according to University of Sussex research. The Argus. https:\/\/www.theargus.co.uk\/news\/4245076.reading-can-help-reduce-stress-<\/p>\n<p id=\"\">according-to-university-of-sussex-research\/<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Ferreri, L., Bigand, E. &amp; Bugaiska, A. (2015). The positive effect of music on source memory. Musicae Scientiae, 19(4), 402-411. https:\/\/doi.org\/10.1177\/1029864915604684<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Hassanien, R., HOU, T. &amp; LI, B. (2014). Advances in Effects of Sound Waves on Plants. Journal of Integrative Agriculture, 13(2), 335-348. https:\/\/doi.org\/10.1016\/s2095-3119(13)60492-x<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\"><strong id=\"\">{new page}<\/strong><\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\"><strong id=\"\">Work Smart Play Smart&nbsp;<\/strong><\/p>\n<p id=\"\"><strong id=\"\">Tips &amp; tricks<\/strong><\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\"><strong id=\"\">Chapter 1<\/strong><\/p>\n<p id=\"\"><strong id=\"\">Chapter 2<\/strong><\/p>\n<p id=\"\"><strong id=\"\">Chapter 3<\/strong><\/p>\n<p id=\"\"><strong id=\"\">Chapter 4<\/strong><\/p>\n<p id=\"\"><strong id=\"\">Chapter 5<\/strong><\/p>\n<p id=\"\"><strong id=\"\">Chapter 6<\/strong><\/p>\n<p id=\"\">\u200d<\/p>\n<h2 id=\"\"><strong id=\"\">Work Smart Play Smart&nbsp;<\/strong><\/h2>\n<p id=\"\"><strong id=\"\">Chapter 6<\/strong><\/p>\n<h2 id=\"\">Inspiration &amp; tips<\/h2>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Inspiration<\/p>\n<p id=\"\">\u200d<\/p>\n<ul id=\"\">\n<li id=\"\">Book: The Culture Code by Daniel Coyle (including about Coach Popovich)<\/li>\n<li id=\"\">Movie: Pay it forward<\/li>\n<\/ul>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Getting Started<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\"><strong id=\"\">Have good conversations with the people you hold dear.<\/strong><\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Then do it right away walking in nature. Because you don't have to look at each other, it is easy to go into depth. Nature makes it easier to open up. Another great way to have good conversations is to smile a little before you pick up the phone. This makes you sound happier, which probably makes the phone conversation seem more sincere and fun.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\"><strong id=\"\">Celebrate your successes<\/strong><\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Have you reached a goal or achieved a success? Then don't forget to celebrate it! Here's how you can do it, for example:<\/p>\n<p id=\"\">\u200d<\/p>\n<ul id=\"\">\n<li id=\"\">Write down your successes: daily write down one thing you are proud of. Writing down your successes not only causes you to dwell on your success, but also causes your brain to be programmed with positive emotions, making you think more creatively and efficiently.<\/li>\n<li id=\"\">Schedule a set quadrilateral: schedule a weekly or monthly set quadrilateral in which you review all your successes of the past period.<\/li>\n<li id=\"\">Share your success: people who share their positive experiences with others are happier and more satisfied, scientific research also confirms. Have you achieved a milestone that you are proud of? Tell your partner, a friend or a colleague!<\/li>\n<\/ul>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Resources<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Graff, V., Cai, L., Badiola, I., et al. Music versus midazolam during preoperative nerve block placements: a prospective randomized controlled study. Regional Anesthesia &amp; Pain Medicine 2019;44:796-799.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Mautz, S. (2019, April 4). NBA coach Greg Popovich just set the kind of record that great leaders shouldn't ever set. Inc.com. https:\/\/www.inc.com\/scott-mautz\/nba-coach-greg-popovich-was-tossed-63-seconds-into-a-game-setting-a-record-leaders-shouldnt-set.html<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">NBA fines San Antonio Spurs $250,000 for sitting players. (2012, Dec. 1). ESPN. https:\/\/www.espn.com\/nba\/story\/_\/id\/8695865\/nba-fines-san-antonio-spurs-250000-sitting-players<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Boudway, I. (2018, Jan. 10). The five pillars of Popovich. Bloomberg. https:\/\/www.bloomberg.com\/news\/features\/2018-01-10\/the-five-pillars-of-gregg-popovich<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Coyle, Daniel (2018). The Culture Code: How to build belonging, 48-60, Bantam Books New York.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Yeager, D., Purdie-Vaughns, V., Garcia, J., Apfel, N., Brzustoski, P., Master, A., Hessert, W., Williams, M. &amp; Cohen, G. (2014). Breaking the cycle of mistrust: Wise interventions to provide critical feedback across the racial divide. Journal of Experimental Psychology: General, 143(2), 804-824. https:\/\/doi.org\/10.1037\/a0033906<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Coyle, D. (2018, Jan. 30). How Gregg Popovich Uses 'Magical Feedback' to Inspire the San Antonio Spurs. Time. https:\/\/time.com\/5125421\/gregg-popovich-san-antonio-spurs-success\/<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Rozovsky, J. (2015, Nov. 17). The five keys to a successful Google team. re:Work. https:\/\/rework.withgoogle.com\/blog\/five-keys-to-a-successful-google-team\/<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Zak, P. (s.d.). The Neuroscience of Trust. Harvard Business Review. Accessed March 9, 2021, from https:\/\/hbr.org\/2017\/01\/the-neuroscience-of-trust<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Loorbach, T. (2015, July 19). Are you a human being or a human doin<a href=\"https:\/\/imu.nl\/albert-\" id=\"\" target=\"_blank\" rel=\"noopener\">g?! IMU. https:\/\/imu.n<\/a>l\/albert-sonnevelt\/<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Christakis, N. &amp; Fowler, J. (2011). Connected. Little, Brown &amp; Company.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Christakis, N. &amp; Fowler, J. (2007). The Spread of Obesity in a Large Social Network over 32 Years. New England Journal of Medicine, 357(4), 370-379. https:\/\/doi.org\/10.1056\/nejmsa066082<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Fowler, J. &amp; Christakis, N. (2008). Dynamic spread of happiness in a large social network: longitudinal analysis over 20 years in the Framingham Heart Study. BMJ, 337(dec04 2), a2338. https:\/\/doi.org\/10.1136\/bmj.a2338<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Honest colleagues important for job happiness. (2019, Nov. 11). BeFrank. https:\/\/www.befrank.nl\/blog\/eerlijke-collegas-belangrijk-voor-werkgeluk\/<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">The Earth Institute, Columbia University. (2012). World Happiness Report. https:\/\/www.earth.columbia.edu\/sitefiles\/file\/Sachs%20Writing\/2012\/World%20Happiness%20Report.pdf<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Suls, J. &amp; Wheeler, L. (Eds.). (2013). Handbook of social comparison: Theory and research. Springer Science &amp; Business Media.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Self-discipline and hedonism make alleb\u00e9i happy. (2020, Aug. 7). Radboud University. https:\/\/www.ru.nl\/nieuws-agenda\/vm\/2020\/augustus\/zelfdiscipline-hedonisme-maken-allebei-gelukkig\/<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Wilson, T. &amp; Gilbert, D. (2003). Affective forecasting. Advances in experimental social psychology, 35, 345-411.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Gilbert, D. (February 2004). The surprising science of happiness. Presented at Ted2004, accessed from https:\/\/www.ted.com\/talks\/dan_gilbert_asks_why_are_we_ happy?language=en<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Pepping, G-J. (February 16, 2010). Cheering convincingly increases chances of success. https:\/\/www.rug.nl\/news\/2010\/02\/opinie07_2010<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Hyde, C. (2012). Pay It Forward. Simon &amp; Schuster.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">McLaglen, M. (Producer), Treisman, J. (Producer) &amp; Leder, M. (Director). (2000). Pay It Forward [Film]. United States: Warner Bros. Pictures.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Park, S., Kahnt, T., Dogan, A., Strang, S., Fehr, E. &amp; Tobler, P. (2017). A neural link between generosity and happiness. Nature communications, 8, 15964. https:\/\/doi.org\/10.1038\/ncomms15964<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Dunn, E., Aknin, L &amp; Norton, M. (2008). Spending Money on Others Promotes Happiness. Science (New York, N.Y.). 319. 1687-8. 10.1126\/science.1150952.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Olff, M., Frijling, J., Kubzansky, L., Bradley, B., Ellenbogen, M., Cardoso, C., Bartz, J., Yee, J. &amp; van Zuiden, M. The role of oxytocin in social bonding, stress regulation and mental health: an update on the moderating effects of context and interindividual differences. Psychoneuroendocrinology. 2013 Sep;38(9):1883-94. doi: 10.1016\/j.psyneuen.2013.06.019. Epub 2013 Jul 12. PMID: 23856187.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Achor, S. (2011). The happiness advantage: The seven principles of positive psychology that fuel success and performance at work. Random house.<\/p>\n<p id=\"\">\u200d<\/p>\n<p id=\"\">Lambert, N., Gwinn, A., Baumeister, R., Strachman, A., Washburn, I., Gable, S. &amp; Fincham, F. (2013). A boost of positive affect: The perks of sharing positive experiences. Journal of Social and<\/p>\n<p id=\"\">Personal Relationships, 30(1), 24-43.<\/p>\n<p id=\"\">\u200d<br \/>\u200d<\/p>\n<h1 id=\"\"><strong id=\"\">Claim your m2 of nature<\/strong><\/h1>\n<h2 id=\"\"><strong id=\"\">Pay it forward!<\/strong><\/h2>\n<p>Leave your details via <a href=\"https:\/\/therechargecompany.activehosted.com\/f\/131\" target=\"_blank\" rel=\"noopener\">this link<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Find out in \"Work Smart Play Smart\" how to do more in less time and relax better with practical tips.<\/p>","protected":false},"author":1,"featured_media":260,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"content-type":"","footnotes":""},"categories":[10],"tags":[],"class_list":["post-259","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blogs"],"blocksy_meta":[],"acf":[],"brizy_media":[],"_links":{"self":[{"href":"https:\/\/www.recharge360.com\/en\/wp-json\/wp\/v2\/posts\/259","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.recharge360.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.recharge360.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.recharge360.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.recharge360.com\/en\/wp-json\/wp\/v2\/comments?post=259"}],"version-history":[{"count":0,"href":"https:\/\/www.recharge360.com\/en\/wp-json\/wp\/v2\/posts\/259\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.recharge360.com\/en\/wp-json\/wp\/v2\/media\/260"}],"wp:attachment":[{"href":"https:\/\/www.recharge360.com\/en\/wp-json\/wp\/v2\/media?parent=259"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.recharge360.com\/en\/wp-json\/wp\/v2\/categories?post=259"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.recharge360.com\/en\/wp-json\/wp\/v2\/tags?post=259"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}