第003页“最新发布的美国人时间使用调查……” Bureau of Labor Statistics,“American Time Use Survey,” last modified September 30, 2014, http://www.bls.gov/tus/charts.
第013页“50年前，美国将近三分之一的雇员都在……” Charles Kenny,“Factory Jobs Are Gone. Get Over It,” Bloomberg Business , January 23, 2014, accessed June 1, 2015, http://www.bloomberg.com/bw/articles/2014-01-23/manufacturing-jobs-may-not-be-cure-for-unemployment-inequality.
第一部分：奠定基础第022页“我发现，你能否实现高效能取决于你在醒着……” Catherine Gale and Christopher Martyn,“Larks and Owls and Health, Wealth and Wisdom,”British Medical Journal 317, no. 7174 (1998): 1675-1677.
第037页“你为公司所创造的价值中……” Brian Tracy, Eat That Frog (San Francisco: Berrett-Koehler Publishers, 2007).
第040页“尽管三目标法背后的观念……” Zenhabits Blog ,“Purpose Your Day: Most Important Task (MIT),” February 6, 2007, http://zenhabits.net/purpose-your-day-most-important-task; Gina Trapani,“Geek to Live: Control Your Workday,” Lifehacker Blog , July 14, 2006, http://lifehacker.com/187074/geek-to-live--control-your-workday.
第046页“研究表明，这有助于你……” Peter M. Gollwitzer,“Implementation Intentions, Strong Effects of Simple Plans,” American Psychologist 54, no. 7 (1999): 493-503.
第050页“每个人的身体结构互不相同……” Jeanne F. Duffy, David W. Rimmer, and Charles A. Czeisler,“Association of Intrinsic Circadian Period with Morningness-Eveningness, Usual Wake Time, and Circadian Phase,”Behavioral Neuroscience 115, no. 4 (2001): 895-899.
第052页“对我而言，一早起来处理重要任务的效果让人惊叹……” B. J. Shannon et al.,“Morning-Evening Variation in Human Brain Metabolism and Memory Circuits,” Journal of Neurophysiology 109, no. 5 (2013): 1444-1456, accessed June 1, 2015, doi:10.1152/jn.00651.2012; Olga Khazan,“When Fatigue Boosts Creativity,” The Atlantic, March 20, 2015, http://www.theatlantic.com/health/archive/2015/03/when-fatigue-boosts-creativity/388221/.
第054页“研究表明，如果你坚持记录饮食日志……” Kaiser Permanente,“Keeping a Food Diary Doubles Diet Weight Loss, Study Suggests,” ScienceDaily , July 8, 2008.
第二部分：浪费时间第065页“皮尔斯•斯蒂尔是《拖延等式》的作者……” Piers Steel, The Procrastination Equation: How to Stop Putting Things Off and Start Getting Stuff Done (New York: HarperCollins Pub-lishers, 2012), 11.
第065页“根据网站Salary.com最新开展的调查……” Aaron Gouveia,“2014 Wasting Time at Work Survey,” accessed June 1, 2015, http://www.salary.com/2014-wasting-time-at-work/slide/2/.
第067页“假设你从10岁开始看电视，一直看到80岁……” Nielsen, An Era of Growth: The Cross-Platform Report Q4 2013 , March 5, 2014, http://www.nielsen.com/us/en/insights/reports/2014/an-era-of-growth-the-cross-platform-report.html; Central Intel-ligence Agency, The World Factbook , accessed June 1, 2014, https://www.cia.gov/library/publications/the-world-factbook/rankorder/2102rank.html.
第068页“从进化的角度言之，边缘系统是你大脑中的老部件……” Peter M. Gollwitzer,“Implementation Intentions: Strong Effects of Simple Plans,”American Psychologist 54, no. 7 (1999): 493-503.
第070页“一般而言，你的边缘系统掌控情感……” Jonathan Haidt, The Happiness Hypothesis (New York: Basic Books, 2006), 11.
第071页“边缘系统的进化史可追溯至数百万年前……” J. A. Vilensky, G. W. Van Hoesen, and A. R. Damasio,“The Limbic System and Human Evolution,”Journal of Human Evo-lution 11, no. 6 (1982): 447-60; Jonathan Haidt,“The New Synthesis in Moral Psychology,” The American Associaton for the Advancement of Science 316, no. 5827 (2007): 998-1002.
第071页“如果你要击败边缘系统……” Ibid.
第073页“整理税务是一项如此艰难的任务……” IBISWorld,“Tax Preparation Services in the US: Market Research Report,” April 2015, http://www.ibisworld.com/industry/default.aspx?indid=1399.
第073页“根据财捷集团的统计数据……” The Turbotax Blog , April 11, 2013, http://blog.turbotax.intuit .com/2013/04/11/turbotax-top-10-procrastinating-cities-infographic/.
第076页“害怕完成任务所花的时间和精力……” Rita Emmett, The Procrastinator’s Handbook: Mastering the Art of Doing It Now (New York: Walker Publishing Company, 2000).
第083页“测试过后，他发现了一个显著的现象……” Hal E. Hershfield, Daniel G. Goldstein, William F. Sharpe, Jesse Fox, Leo Yeykelis, Laura L. Carstensen, and Jeremy N. Bailenson,“Increasing Saving Behavior Through Age-Progressed Renderings of the Future Self,” Journal of Marketing Research 48, no. SPL (2011): S23-S37.
第086页“在和未来的你取得联系之前……” Hal E. Hershfield, Taya R. Cohen, and Leigh Thompson,“Short Horizons and Tempting Situations: Lack of Continuity to Our Future Selves Leads to Unethical Decision Making and Behavior,” Orga-nizational Behavior and Human Decision Processes 112, no. 2 (2012): 298-310, doi:10.1016/j.obhdp.2011.11.002.
第092页“他们还把时间浪费在……” Aaron Gouveia,“2014 Wasting Time at Work Survey,” Salary.com, accessed June 1, 2015, http://www.salary.com/2014-wasting-time-at-work/slide/6.
第095页“《拖延等式》的作者皮尔斯·斯蒂尔……” The Procrastination Piers Steel, The Procrastination Equation: How to Stop Putting Things Off and Start Getting Stuff Done (New York: HarperCollins Publishers, 2012): 50, 30.
第三部分：时间管理的终结第099页“马来语中有一个短语……” “Toujours Tingo: Weird Words and Bizarre Phrases,” The Telegraph , December 18, 2008, http://www.telegraph.co.uk/news/news topics/howaboutthat/3830559/Toujours-Tingo-Weird-words-and-bizarre-phrases.html.
第100页“铁路公司的经营者共同合作……” History.com,“Railroads Create the First Time Zones,” accessed June 1, 2015, http://www.history.com/this-day-in-history/railroads-create-the-first-time-zones.
第101页“在过去60年里，美国的制造业……” Charles Kenny,“Factory Jobs Are Gone. Get Over It,” Bloomberg Business , January 23, 2014, accessed June 1, 2015, http://www.bloomberg.com/bw/articles/2014-01-23/manufacturing-jobs-may-not-be-cure-for-unemployment-inequality; Bureau of Economic Analysis, U.S. Department of Commerce,“New Quarterly Statistics Detail Industries’ Eco-nomic Performance. Statistics Span First Quarter of 2005 through Fourth Quarter of 2013 and Annual Results for 2013,” April 25, 2014, http://www.bea.gov/newsreleases/industry/gdp industry/2014/pdf/gdpind413.pdf.
第111页“如果你连续每周工作90小时……” Ben Hughes, “Why Crunch Mode Doesn’t Work,” InfoQ Blog , January 10, 2008, http://www.igda.org/?page=crunchsix lessons.
第112页“一项研究发现，如果你连续每周工作60小时……” Sara Robinson,“Bring Back the 40-Hour Work Week,” Salon News , March 14, 2012, http://www.salon.com/2012/03/14/bring _back_the_40_hour _work_week/.
第112页“另一项研究发现，如果你连续每周工作55小时……” Bob Sullivan,“Memo to Work Martyrs: Long Hours Make You Less Productive,” Today , January 26, 2015, http://www .today.com/money/why-you-shouldnt-work-more-50-hours-week-2D80449508.
第120页“管理者可以腾出好几个小时……” “Maker’s Schedule, Manager’s Schedule,” Paul Graham Blog , July 2009, http://www.paulgraham.com/makersschedule.html.
第121页“这听上去似乎和直觉不符……” Winifred Gallagher, Rapt: Attention and the Focused Life (New York: Penguin Books, 2010).
第四部分：高效能背后的哲学第137页“车与车之间保持一定空间……” William Beaty,“The Physics Behind Traffic Jams,” SmartMotorist.com , accessed June 1, 2015, http://www.smartmotorist.com/traffic-and-safety-guideline/traffic-jams.html.
第143页“另一项更科学的研究发现……” Karen Renaud, Judith Ramsay, and Mario Hair,“‘You’ve Got E-Mail!’ . . . Shall I Deal with It Now? Electronic Mail from the Recipient’s Perspective,” International Journal of Human-Computer Interaction 21, no. 3 (2006): 313-332.
第145页“一项针对150名高级管理人员展开的调查发现……” Verizon,“Meetings in America: A Study of Trends, Costs, and Attitudes Toward Business Travel and Teleconferencing, and Their Impact on Productivity,” accessed June 1, 2015, https://e-meetings. verizon business.com/global/en/meeting sinamerica/uswhitepaper.php; OfficeTeam,“Let’s Not Meet,” accessed June 1, 2015, http://officeteam.rhi. mediaroom.com/meetings.
第148页“一项研究发现，在大部分邮件会话中……” Karen Renaud, Judith Ramsay, and Mario Hair,“‘You’ve Got E-Mail!’ . . . Shall I Deal with It Now? Electronic Mail From the Recipient’s Perspective,” International Journal of Human-Computer Interaction 21, no. 3 (2006): 313-332.
第159页“位列最常用英语单词榜……” Oxford Dictionaries, Oxford University Press,“The OEC: Facts about the Language,” accessed June 1, 2015. http://www.oxford dictionaries.com/words/the-oec-facts-about-the-language.
第五部分：安静思绪第167页“在印刷机发明以前……” Thomas C. Brickhouse and Nicholas D. Smith, Plato’s Socrates (New York: Oxford University Press, 1994); Walter J. Ong, Orality and Literacy: The Technologizing of the Word (New York: Routledge, 2002), http://dss-edit.com/prof-anon/sound/library/Ong_orality_and_literacy.pdf.
第167页“我们的大脑至多只能在同一时间……” George A. Miller,“The Magical Number Seven, Plus or Minus Two. Some Limits on Our Capacity for Processing Information,” Psychological Review 101, no. 2 (1994): 343-352.
第169页“上述现象体现了布鲁马·蔡格尼克……” Bluma Zeigarnik,“Das Behalten erledigter und uner-ledigter Handlungen,” Psychologische Forschung 9 (1927): 1-85.
第178页“直接在邮箱里搜索……” Steve Whittaker et al.,“Am I Wasting My Time Organizing Email? A Study of Email Refinding,” IBM Research-Almaden, 2011, http://people.ucsc.edu/~swhittak/papers/chi2011_refinding_email_camera _ready.pdf.
第178页“研究表明，只单纯列出任务清单……” Ayelet Fishbach and Ravi Dhar,“Goals as Ex-cuses or Guides: The Liberating Effect of Perceived Goal Progress on Choice,” Journal of Consumer Research 32, no. 3 (2005): 370-377.
第194页“时至今日，美国人平均每周花费……” Mary Meeker,“Internet Trends 2015-Code Conference,” Kleiner, Perkins, Caufield, Byers, 2015, http://www.kpcb.com/ internet-trends.
第194页“假设你每天晚上睡眠7.7小时……” Bureau of Labor Statistics,“American Time Use 170 Survey,” last modified September 30, 2014, http://www.bls.gov/tus/charts.
第195页“第一组参与者只可以获知……” Ap Dijksterhuis et al.,“On Making the Right Choice: The Deliberation-Without-Attention Effect,” Science 311, no. 5763 (2006): 1005-1007.
第196页“在艾普·迪克特赫斯组织这项研究的几年后……” J. David Creswell, James K. Bursley, and Ajay B. Satpute,“Neural Reactivation Links Unconscious Thought to Decision Making Performance,” Social Cognitive and Affective Neuroscience 8, no. 8 (2013): 863-869, doi:10.1093/scan/nst004.
第199页“在你睡眠的时候，你的大脑会继续处理……” Jonathan Hasford,“Should I Think Care-fully or Sleep on It?: Investigating the Moderating Role of Attribute Learning,” Journal of Experimental Social Psychology 51 (2014): 51-55; J. D. Payne, M. A. Tucker, J. M. Ellenbogen, E. J. Wamsley, M. P. Walker, D. L. Schacter, et al.,“Memory for Semantically Related and Unrelated Declarative Information: The Benefit of Sleep, the Cost of Wake,” PLoS ONE 7, no. 3 (2012): e33079, doi:10.1371/journal.pone.0033079.
第199页“每当爱因斯坦遇到他想要解决的难题时……” Ronald W. Clark, Einstein: The Life and Times (New York: World Publishing, 1971), 106.
第200页“美国心理学会（APA）最近公布了九种……” Kelly McGonigal, The Willpower Instinct (New York: Avery, 2012).
第六部分：“专注”肌肉第204页“哈佛大学心理学家马修·基林斯沃斯……” Matthew A. Killingsworth and Daniel T. Gilbert,“A Wandering Mind Is an Unhappy Mind,” Science 330, no. 6006 (2010): 932.
第208页“在神经系统科学家看来……” Yi-Yuan Tang and Michael Posner,“Attention Training and Attention State Training,” Trends in Cognitive Sciences 13, no. 5 (2009): 222-27.
第211页“然而，根据Rescue Time公司……” Matt Richtel,“Lost in E-Mail, Tech Firms Face Self-Made Beast,” New York Times, June 14, 2008, accessed June 1, 2015, http://www.nytimes.com/2008/06/14/technology/14email.html.
第211页“显然，在知识经济时代……” Steve Lohr,“Is Information Overload a $650 Billion Drag on the Economy?” Bits Blog New York Times , December 20, 2007, http://bits.blogs. nytimes .com/2007/12/20/is-information-overload-a-650-billion-drag-on-the-economy/.
第212页“根据Basex XML数据库……” Maggie Jackson, Distracted (Amherst, NY: Prometheus Books, 2008); Marci Alboher,“Fighting a War Against Distraction,” New York Times, June 22, 2008, http://www.nytimes.com/2008/06/22/jobs/22shifting .html.
第212页“美国加利福尼亚大学的注意力研究学者格洛里亚·马克……” Gloria Mark, Victor M. Gonzalez, and Justin Harris,“No Task Left Behind? Examining the Nature of Fragmented Work.” Proceedings of the SIGCHI Conference on Human Factors in Computing Systems , ACM, 2005.
第213页“当你的大脑不堪重负时……” Sam Anderson,“In Defense of Distraction,” accessed June 1, 2015, New York magazine, http://nymag.com/news/features/56793/.
第215页“积极心理学专家［比如，畅销书作者……” Shawn Achor, The Happiness Advantage: The Seven Principles of Positive Psychology That Fuel Success and Perfor-mance at Work (New York: Random House, 2011).
第222页“一同活跃的‘零件’会……” D. O. Hebb, The Organization of Behavior (New York: Wiley & Sons, 1949).
第222页“习惯之所以如此强大……” “The Addicted Brain,” Harvard Health Publication, June 9, 2009, http://www .health.harvard.edu/mind-and-mood/the_addicted_brain.
第223页“同时处理多项任务，可以创建……” Daniel Levitin, The Organized Mind: Thinking Straight in the Age of Information Overload (Westminster, London: Penguin UK, 2015).
第223页“你的大脑无法同时专注两项任务……” John Medina, Brain Rules: 12 Principles for Surviving and Thriving at Work, Home, and School (Edmunds, WA: Pear Press, 2008); Joshua Rubinstein, David Meyer, and Jeffrey Evans,“Executive Control of Cognitive Processes in Task Switching,” J Exp Psych 27 (2001): 763-771; N. F. Ramsey, J. M. Jansma, G. Jager, T. Van Raalten, and R. S. Kahn,“Neurophysi-ological Factors in Human Information Processing Capacity,” Brain 127 (2003): 517-525; Stephen Monsell and Jon Driver, Control of Cognitive Processes: Attention and Performance XVIII (Cambridge, MA: MIT Press, 2000).
第224页“在关于同时处理多项任务的研究中……” Eyal Ophir, Clifford Nass, and Anthony D. Wagner,“Cognitive Control in Media Multitaskers,” Proceedings of the National Academy of Sciences 106, no. 37 (2009): 15583-15587.
第224页“我们一直在寻找……” Adam Gorlick,“Media Multitaskers Pay Mental Price, Stanford Study Shows,” Stanford Report , August 24, 2009, http://news.stanford.edu/news/2009/august24/multitask-research-study-082409.html.
第224页“同时处理多项任务甚至会让你更容易……” Mark W. Becker, Reem Alzahabi, and Christopher J. Hopwood,“Media Multitasking Is Associated with Symp-toms of Depression and Social Anxiety,” Cyberpsychology, Behavior, and Social Networking 16, no. 2 (February 2013): 132-135, doi:10.1089/cyber.2012.0291.
第228页“研究表明，当你心情平静……” Bill Breen,“The 6 Myths of Creativity,”Fast Company, December 1, 2004, http://www.fastcompany.com/51559/6-myths-creativity.
第229页“正如马修·基林斯沃斯和丹尼尔·吉尔伯特……” Matthew A. Killingsworth and Daniel T. Gilbert,“A Wandering Mind Is an Unhappy Mind,” Science 330, no. 6006 (2010): 932.
第229页“从进化的角度言之……” Ibid.
第235页“哈佛医学院的神经系统科学家莎拉·拉萨……” Sara W. Lazar et al.,“Functional Brain Mapping of the Relaxation Response and Meditation,”Neuroreport 11, no. 7 (2000): 1581-1585; Sara W. Lazar,“The Neurobiology of Mindfulness,” in Mindfulness and Psychotherapy, ed. Christopher K. Germer, Ronald D. Siegel, and Paul R. Fulton (New York: Guilford, 2013), 282-295.
第238页“根据莎拉·拉萨……” Caroline Williams,“Concentrate! How to Tame a Wander-ing Mind,” BBC, October 16, 2014, http://www.bbc.com/future/story/20141015-concentrate-how-to-focus-better.
第239页“冥想的这些积极影响全都经过……” Daphne M. Davis and Jeffrey A. Hayes,“What Are the Benefits of Mindfulness?,” Monitor on Psychology 43, no. 7 (2012), http://www.apa.org/monitor/2012/07-08/ce-corner.aspx; Sue McGreevey,“Eight Weeks to a Better Brain,” Harvard Gazette , January 21, 2011, http://news.harvard.edu/gazette/story/2011/01/eight-weeks-to-a-better-brain; Erik Dane and Bradley J. Brummel,“Examining Workplace Mindfulness and Its Relations to Job Performance and Turnover Intention,”Human Relations 67, no. 1 (2013): 105-128, doi:10.1177/0018726713487753; Sara Lazer et al.,“Meditation Experience Is Associated With Increased Cortical Thickness,” Neuroreporter 16, no. 17 (2005): 1893-1897; Michael Mrazek et al.,“Mindfulness Training Improves Working Memory Capacity and GRE Performance While Reducing Mind Wandering,” Psychological Science 24, no. 5 (2013): 776-81.
第七部分：进一步提高效能第249页“你的脑细胞所需能量……” Ferris Jabr,“Does Thinking Really Hard Burn More Calories?” Scientific American , July 18, 2012, https://www.scientificamerican .com/article/thinking-hard-calories.
第251页“我知道除了我之外还有其他人……” Richard A. Rawson,“Meth and the Brain,” Front-line , February 14, 2006, http://www.pbs.org/wgbh/pages/frontline/meth/body/ methbrainnoflash.html.
第253页“研究表明，你血液中的葡萄糖含量最好在25克……” E. Leigh Gibson,“Carbohydrates and Mental Function: Feeding or Impeding the Brain?”Nutrition Bulletin 32, no. s1 (2007): 71-83; Michael Parsons, and Paul Gold,“Glucose Enhancement of Memory in Elderly Humans: An Inverted-U Dose-Response Curve,” Neurobiology of Aging 13, no. 3 (1992): 401-404.
第255页“研究表明，你的肚子在吃饱至少15分钟后……” “Guide to Behavior Change,” National Heart, Blood and Lung Institute, accessed June 1, 2015, http://www.nhlbi.nih.gov/health/educational/lose_wt/behavior .htm.
第259页“平均每人每天……” Liwei Chen et al.,“Reduction in Con-sumption of Sugar-Sweetened Beverages Is Associated with Weight Loss,” Amer-ican Journal of Clinical Nutrition 89, no. 5 (2009): 1299-1306, http://www.ncbi .nlm.nih.gov/pmc/articles/PMC2676995/.
第261页“如果你喜欢睡前喝一杯……” Irshaad O. Ebrahim et al.,“Alcohol and Sleep I: Effects on Normal Sleep,” Alcoholism: Clinical and Experimental Research 37, no. 4 (2013): 539-549.
第261页“喝咖啡8到14个小时之后……” “Sleep and Caffeine,” American Academy of Sleep Medicine, August 1, 2013, http://www.sleepeducation.com/news/2013/08/01/sleep-and-caffeine; David M. Mrazik,“Reconsidering Caffeine: An Awake and Alert New Look at America’s Most Commonly Consumed Drug,” 2004 Third Year Paper, http://nrs.harvard .edu/urn-3:HUL.InstRepos:8846793.
第262页“事实上，你的大脑在适应……” Joseph Stromberg,“This Is How Your Brain Becomes Addicted to Caffeine,” Smithsonian.com, August 9, 2013, http://www .smithsonianmag.com/science-nature/this-is-how-your-brain-becomes-addicted-to-caffeine-26861037/?no-ist.
第264页“作为一个既外向又内向的人……” Brian R. Little, Me, Myself, and Us: The Science of Personality and the Art of Well-Being (New York: PublicAffairs, 2014).
第265页“在你开展注重创意的任务以前，谨慎考虑……” Maria Konnikova,“How Caffeine Can Cramp Creativity,” The New Yorker , June 17, 2013, http://www.newyorker .com/tech/elements/how-caffeine-can-cramp-creativity.
第265页“咖啡因在下午1:30到5:30同样……” Steven Miller,“The Best Time for Your Coffee,” October 23, 2013, The BrainFacts Blog , http://blog.brainfacts.org/2013/10/the-best-time-for-your-coffee; Miguel Debono et al.,“Modified-Release Hydrocortisone to Provide Circadian Cortisol Profiles,” Journal of Clinical Endocrinology & Metabolism 94, no. 5 (2009): 1548-1554.
第266页“其中一项研究发现，早上一起床就喝水……” M. Boschmann et al.,“Water Drinking Induces Thermogenesis Through Osmosensitive Mechanisms,” Journal of Clinical Endocrinology & Metabolism 92, no. 8. (2007): 3334-3337, http://www.ncbi.nlm.nih.gov/pubmed/17519319.
第266页“因为人们在进食前喝水……” American Chemical Society,“Clinical 233 Trial Confirms Effectiveness of Simple Appetite Control Method,” August 23, 2010, http://www.acs.org/content/acs/en/pressroom/newsreleases/2010/august/ clinical-trial-confirms-effectiveness-of-simple-appetite-control- method.html.
第267页“如果你每天喝3公升水……” The Institute of Medicine,“Dietary Reference Intakes: Water, Potassium, Sodium, Chloride, and Sulfate,” February 11, 2004, https://www.iom.edu/ Reports /2004/Dietary-Reference-Intakes-Water-Potassium-Sodium-Chloride-and-Sulfate.aspx.
第267页“喝水不足会导致……” Susan M. Shirreffs, Stuart J. Merson, Susan M. Fraser, and David T. Archer,“The Effects of Fluid Restriction on Hydration Status and Subjective Feelings in Man,” British Journal of Nutrition 91 (2004): 951-958, doi:10.1079/BJN20041149.
第272页“时至今日，我们比以往任何时候都要少参加体育运动……” Sara Germano,“American Inactiv-ity Level Is Highest Since 2007, Survey Finds,”Wall Street Journal , http://www.wsj.com/articles/american-inactivity-level-is-highest-since-2007-survey-finds-1429796821.
第272页“远古时代，人们就可以一天行走5到9英里……” Daniel Lieberman, The Story of the Human Body: Evolution, Health and Disease (Westminster, London: Penguin UK, 2013), 217.
第273页“研究表明，运动可以振奋心情……” Matthew T. Schmolesky, David L. Webb, and Rodney A. Hansen,“The Effects of Aerobic Exercise Intensity and Dura-tion on Levels of Brain-Derived Neurotrophic Factor in Healthy Men,” Journal of Sports Science & Medicine 12, no. 3 (2013): 502-511; Chris C. Streeter et al.,“Effects of Yoga Versus Walking on Mood, Anxiety, and Brain GABA Levels: A Randomized Controlled MRS Study,” Journal of Alternative and Complemen-tary Medicine 16, no. 11 (2010): 1145-1152; M. Rottensteiner et al.,“Physical Activity, Fitness, Glucose Homeostasis, and Brain Morphology in Twins,” Medicine & Science in Sports & Exercise 47, no. 3 (2015): 509-518, doi:10.1249/ MSS.0000000000000437.
第281页“这群‘僵尸’每年还会造成8万起汽车事故……” U.S. Department of Transportation, National Highway Traffic Safety Administration, National Center for Statistics and Analysis,“Drowsy Driving,” March 2011, http://www- nrd.nhtsa.dot.gov/ pubs/811449.pdf.
第282页“根据盖洛普民意调查机构（Gallup）的数据显示，40%的美国人……”， Jeffrey M. Jones,“In U.S., 40% Get Less Than 246 Recommended Amount of Sleep,” Gallup, December 19, 2013, http://www.gallup.com/poll/166553/less-recommended-amount-sleep.aspx.
第282页“美国疾病控制与预防中心……” Centers for Disease Control and Prevention,“Insufficient Sleep Is a Public Health Epidemic,” last modified January 13, 2014, http://www.cdc.gov/features/dssleep.
第282页“睡眠不足或睡眠质量不佳，会让你……” Division of Sleep Medicine at Harvard Medical School,“Sleep, Performance, and Public Safety,” last modi-fied December 18, 2007, http://healthysleep.med. harvard.edu/healthy/matters/consequences/sleep-performance-and-public-safety.
第283页“每个人的身体结构不同……” Ibid.
第285页“蓝光已被证明会……” Harvard Health Publications,“Blue light has a dark side,” May 1, 2012, http://www.health.harvard.edu/staying- healthy/blue-light-has-a-dark-side.
第286页“一项研究同样发现，佩戴防蓝光镜……” K. Burkhart and J. R. Phelps,“Amber Lenses to Block Blue Light and Improve Sleep: A Randomized Trial,” Chronobiology International 26, no. 8 (2009): 1602-1612, doi:10.3109/07420520903523719.
第286页“一项研究发现，客户服务中心的工作人员……” Derek Croome, Creating the Productive Work-place (London: E & FN Spon, 2000).
第286页“小睡和长时间睡眠一样，已被证明……” Catherine E. Milner and Kimberly A. Cote,“Benefits of Napping in Healthy Adults: Impact of Nap Length, Time of Day, Age, and Experience with Napping ,” Journal of Sleep Research 18, no. 2 (2009): 272-281, doi:10.1111/j.1365-2869.2008.00718.x.
第287页“美国睡眠医学学会……” WebMD, http://www.webmd .com/sleep-disorders/features/cant-sleep-adjust-the-temperature.
第287页“但最为重要的是，卧室应该处于……” Sleep Number,“How to Sleep at the Perfect Temperature,” accessed June 1, 2015, http://www.sleepnumber.com/eng/individual Needs/sleepTemperature.cfm.
第288页“研究表明，你何时起床不会……” Catherine Gale and Chistopher Martyn,“Larks and owls and health, wealth, and wisdom,” British Medical Journal 317, no. 7174 (1998): 1675-1677.
第八部分：最后步骤第293页“事实上，肖恩·埃科尔在研究中发现……” “Shawn Achor: The Happy Secret to Better Work,” TED Talk, TEDxBloomington, 2011, http://www.ted.com/talks/shawn_achor_the_happy_secret_to_better_work?language=en; Shawn Achor, The Happiness Advantage: The Seven Principles of Positive Psychology That Fuel Success and Perfor-mance at Work (New York: Random House, 2011).
第294页“你应该在现有的基础上大幅……” Lisa Evans,“The Exact Amount of Time You Should Work Every Day,” Fast Company , September 15, 2014, http://www.fast company.com/3035605/how-to-be-a-success-at-everything/the-exact-amount-of-time-you-should-work-every-day.
第294页“生理能量一旦消耗殆尽……” John P. Trougakos et al.,“Making the Break Count: An Episodic Examination of Recovery Activities, Emotional Experiences, and Positive Affective Displays,” Academy of Management Journal 51, no. 1 (2008): 131-146.
第296页“研究表明，细分任务还可以……” Mihaly Csikszentmihalyi, Flow (Nether 259 lands: Springer, 2014).
第297页“根据斯坦福大学心理学家……” Carol Dweck, Mindset: The New Psychology of Success (New York: Random House, 2006).
第298页“最后发现，观看可爱动物宝宝的图片……” Hiroshi Nittono et al.,“The Power of Kawaii: Viewing Cute Images Promotes a Careful Behavior and Narrows At-tentional Focus,” PLoS ONE 7, no. 9 (2012): e46362.
第301页“心理学家沙德·赫尔姆斯泰特……” Shad Helmstetter, What to Say When You Talk to Your Self (New York: Simon and Schuster, 1990).
第301页“另一项针对商科学生开展的研究发现……” Raj Raghunathan,“How Negative Is Your ‘Mental Chatter’?” Psychology Today , October 10, 2013, https://www.psychologytoday.com/blog/sapient-nature/201310/how-negative-is-your -mental-chatter.
第307页“这一点已经得到研究验证……” Gallup, “State of the American Workplace,” 2012, http://www.gallup.com/services/178514/state-american-workplace.aspx; Tom Rath, Vital Friends: The People You Can ’t Afford to Live Without (New York: Gallup Press, 2006).