Introduction - We learn through repetition:

• Seattle Pacific University 
• Emma K. Mosse & Christopher Jarrold: Hebb learning, verbal short-term memory, and the acquisition of phonological forms in children 

Chapter 3 – Identify your targets

• Edwin Locke: Toward a theory of task motivation and incentives
• Locke, Edwin A.; Shaw, Karyll N.; Saari, Lise M.; Latham, Gary P.: Goal setting and task performance

Chapter 4 – Administer Self Care

• Harvard Grant Study: Decoding Keys to a Healthy Life

1. 1. Breathing
      1. Breathing – or lack of – affects blood pressure 
      2. Breathing and Your Brain: 5 Reasons to Grab the Controls 
      3. The Science of Breathing 
      4. Debiasing the Mind Through Meditation 
   2. Sleep
      1.  Loss of sleep affects performance 
      2. How much can an extra hour of sleep benefit you? 
      3. WebMD: Power down for better sleep
      4. National Sleep Foundation: Turn off your electronics before bed
      5. iPads can disrupt sleep 
      6. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness 
      7. WebMD: foods that affect how you sleep 
   3.  Nutrition
      1. UCLA: Diet, exercise and sleep have the potential to alter our brain health and mental function 
      2. Brain foods: the effects of nutrients on brain function
   4.  Hydration
      1. Psychology Today: Why Your Brain Needs Water
      2. Dehydration affects brain structure and function
   5.  Walking
      1. Walking vs Sitting article 
      2. Walking vs Sitting research
   6. Take Breaks / Go on Vacation
      1. The brain can only take so much 
      2. Workaholism is detrimental to your health 
      3. Why overwork is killing you 
      4. Karoshi–death from overwork: occupational health consequences of Japanese production management 
      5. What’s the point in working yourself to death? 
      6. Take your vacation 
      7. More vacation is the secret

Chapter 6 – Rendezvous: Your Date with Change . . . and Discomfort

• C. DiClemente and J. O. Prochaska: 5 Stages of Change

Chapter 7 – It’s all in your head: Prevent drowning through structure and flow

• Jeremy Renner on fluidity

Chapter 14 – Set Boundaries in the Digital Age

• WebMD: How to deal with smart phone addiction 
• Baylor University: findings on “cell phone addiction 
• The invisible addiction: Cell-phone activities and addiction among male and female college students 
• Psychology Today: Nomophobia- fear of being without your smartphone- affects 40% of the population

Chapter 15 – Manage Your Incoming Email

• We unlock our phones 110 times per day  
• American Psychological Association: Time loss from switching tasks

Chapter 18 – Set Up a Simple Filing System That Works Interesting stats about filing and papers:

• NAPO
• Que Publishing

Chapter 25 – Scheduling for Road Warriors 

• Customer acquisition vs customer retention 
• Running Your Business Backwards
• HBR:  Leveraging the Odds

Chapter 29 – Facilitate Productive Team Meetings

• Why Successful People Never Bring Smartphones Into Meetings
• Meeting statistics:  Verizon and Attentiv 
• Least productive day of the week 

Situational Solutions:

I Multitask, but I Still Can’t Finish Everything

• The true cost of multi-tasking 
• Shifting Mental Gears Costs Time, Especially When Shifting to Less Familiar Tasks 
• Switching Tasks Cost Time
• Executive Control of Cognitive Processes in Task Switching 
• Multi-Tasking: men drop by 77%; women drop by 69%
• Examining the Nature of Fragmented Work     

I Am Constantly Interrupted or Distracted

• Research articles 
• Temporal factors in mental work: Effects of interrupted activities 
• The Cost of Interrupted Work: More Speed and Stress 
• Dopamine and Smart Phones     

I Procrastinate . . . a Lot

• Cortisol: Why the stress hormone is public enemy #1 
• WebMD: Cortisol 
• Adrenal Fatigue Foundation 
• Procrastination: Ten Things To Know 
• Understanding and Overcoming Procrastination 
• After a long delay, psychological science is beginning to understand the complexities of procrastination 
• The Staggering Cost of Procrastination 
• The Costs and Benefits of Dawdling 

I May Not Be a Perfectionist, but I Want Everything Just Right

• Research articles 
• The Alarming New Research on Perfectionism 
• The Price of Perfectionism 

I Have a Tough Time Sleeping

• Better Sleep 
• Mayo Clinic: Insomnia