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29. Coulson, J.C., et al. (2008). Exercising at work and self-reported work performance. International Journal of Workplace Health Management, 1(3), 176–197.
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30. From the website for Ratey’s book: Ratey, J.J. (2008). Spark: The Revolutionar New Science ofExercise and the Brain. New York: Little, Brown. http://sparkinglife.org/page/why- exercise-works.
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31. U.S. Department of Health and Human Services (2008). Physical Activity Guidelines, Advisory Committee Report. The guidelines suggest 500 MET minute each week, equivalent to 150 minutes of moderate aerobic activity. For a narrative description of the implications of this report, see: Reynolds, G. (2012). The First 2 Minutes: Surprising Science Reveals How We Can Exercise Better, Train Smarter,Live Longer. New York: Hudson Street Press.
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32. For example, on emotional regulation: Farb, N.A., et al. (2010). Minding one’s emotions: Mindfulness training alters the neural expression of sadness. Emotion,10(1), 25–33. On working memory and concentration: Mrazek, M.D., et al. (2013).Mindfulness training improves working memory capacity and GRE performance while reducing mind wandering. Psychological Science, 24(5), 776–781. With military personnel: Jha, A.P., et al. (2010). Examining the protective effects of minfulness training on working memory capacity and affective experience.Emotion,10(1), 54–64.
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33. Hasenkamp, W., & Barsalou, L.W. (2012). Effects of meditation experience o functional connectivity of distributed brain networks. Frontiers in Human Neuroscience, 6, 38; Farb, N.A., et al. (2010). Minding one’s emotions: Mindfulness training alters the neural expression of sadness. Emotion, 10(1), 25–33; Holzel, B.K.,et al. (2010). Stress reduction correlates with structural changes in the amygdala.Social Cognitive and Affective Neuroscience, (1), 11–17; Brewer, J.A., et al. (2011).Meditation experience is associated with differences in default mode networ activity and connectivity. Proceedings of the National Academy of Sciences USA,108(50), 20254–20259.
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34. Moyer, C.A., et al. (2011). Frontal electroencephalographic asymmetry associated with positive emotion is produced by very brief meditation training. Psychological Science, 22(10), 1277–1279. Other studies showing positive benefits o mindfulness from modest amounts of practice include this study which saw lasting changes in cognitive performance after just four days of practice: Zeidan, F., e al. (2010). Mindfulness meditation improves cognition: Evidence of brief mental training. Consciousness and Cognition, 19(2), 597–605.
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35. This philosophy runs through Langer’s book: Langer, E. (1989).Mindfulness.
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第一节 目标课
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第一章 花几分钟思考，今天重点关注哪些事
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1. Chabris, C., & Simons, D. (2010). The Invisible Gorilla: And Other Ways Ou Intuitions Deceive Us. New York: Crown.
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2. Drew, T., Võ, M.L.H., & Wolfe, J.M. (2013). The invisible gorilla strikes again Sustained inattentional blindness in expert observers. Psychological Science, 24(9),1848–1853.
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3. Radel, R., & Clement- Guillotin, C. (2012). Evidence of motivational influence in early visual perception: Hunger modulates conscious access. Psychological Science, 23(3), 232–234.
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4. Forgas, J.P., & Bower, G.H. (1987). Mood effects on personperception judgments. Journal ofPersonality and Social Psychology, 53(1), 53–60.
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5. Riener, C.R., Stefanucci, J.K., Proffitt, D.R., & Clore, G. (2011). An effect mood on the perception of geographical slant. Cognition & Emotion, 25(1), 174–182.
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6. Hansen, T., Olkkonen, M., Walter, S., & Gegenfurtner, K.R. (2006). Memory modulates color appearance. Nature Neuroscience, 9(11), 1367–1368.
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7. The phrase is central to his short story “The Claustrophile,” which can be foun in: Sturgeon, T. (2013). And Now the News … Volume IX: The Complete Stories o Theodore Sturgeon London: Hachette UK.
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第二章 换种方式描述计划，达成率提高15%
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1. Locke, E.A., & Latham, G.P. (2002). Building a practically useful theory of goal setting and task motivation: A 35-year odyssey. American Psychologist, 57(9), 705–717.
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2. Elliot, A.J., & Church, M.A. (1997). A hierarchical model of approach and avoidance achievement motivation. Journal of Personality and Social Psychology,72(1), 218–232.
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3. Deci, E.L., & Ryan, R.M. (2000). The “what” and “why” of goal pursuits: Human needs and the self- determination of behavior. Psychological Inquiry, 11(4), 227–268.
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4. Externally generated goals are processed in the lateral prefrontal cortex; internal ones in the medial prefrontal cortex. Berkman, E., & Lieberman, M.D. (2009).The neuroscience of goal pursuit: Bridging gaps between theory and data. In G Moskowitz & H. Grant (Eds.), The Psychology of Goal (pp. 98–126). New York: Guilford Press.
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5. Peter Gollwitzer has led much of the research on implementation intentions, as“when-then” statements are known. A key reference is Gollwitzer, P.M., & Brandstätter, V. (1997). Implementation intentions and effective goal pursuit.Journal of Personality and Social Psychology, 73(1), 186–199. Also: Vallacher, R.R., & Wegner,D.M. (1987). What do people think they’re doing? Action identification and human behavior. Psychological Review, 94(1), 3–15; Trope, Y., & Liberman, N. (2003). Temporal construal. Psychological Review, 110(3), 403–421.
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6. Grant Halvorson, H. (2014). Get your team to do what it says it’s going to do. Harvard Business Review, May.
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