Work Smart Play Smart: Focus - Recharge - Repeat with Hidde de Vries
Below are all the resources from the book.
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:
1. Achievers vs. Performers: Learn the distinction between the two and discover how to transform yourself into a performer who consistently delivers top performance.
2. Mulling Unmasked: Dive into the causes of fretting and get tools to effectively address this little voice in your head.
3. Life lessons from the Marine Corps: Discover how simple principles of this elite unit can help you significantly improve your life.
4. Feedback like the NBA Coaches: Learn the most effective and science-based methods of providing feedback, inspired by the NBA's top coaches.
5. Time Efficiency Deciphered: Discover that the key to getting more done in less time is sometimes easier than you think.
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!
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Work Smart Play Smart Resources
Researches, Illustrations, tips & tricks
Chapter 1
Chapter 2
Chapter 3
Chapter 4
Chapter 5
Chapter 6
Work Smart Play Smart
Chapter 1
Inspiration & tips
Inspiration
- Book: Extreme Ownership (the body book of Allied Forces) by Jocko Willink & Leif Babin
- Book: Jay-Z by Michael Dyson
- Documentary: Bad Blood, Secrets and Lies in a Silicon Valley Startup
- Video: Homework seminar on #cultureSHOCK by Jitske Kramer
Getting Started
Determine your future state
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?
Write down your ideas for yourself. If you need help, remember the sentence:
"If this were a movie..."
For example, "If this were a movie, I would start my own business."
Make your future state SMART
Now pick one of the ideas you just wrote down and make it SMART. A SMART goal is:
S = specific
M = measurable
A = ambitious
R = realistic
T = time-based
Describe your future state below in a SMART way.
For example, "In a year, I want to serve my first clients from my own business.''
Write down why this future state is important to you
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.
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/.... ''
Define different milestones for your future state
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.
SOURCES
Extreme Ownership - Jocko Willink & Leif Babin
The Inventor: Out for Blood in Silicon Valley
Homework seminar Jitske Kramer
Sapiens - Yuval Noah Harari
The Happiness Advantage - Shawn Achor
Game Changers
Seaspiracy
I'm not your Guru
Wendy Suzuki: The brain-changing benefits of exercise | TED
Your body language may shape who you are | Amy Cuddy
Change your mindset, change the game | Dr. Alia Crum | TEDxTraverseCity
Sleep is your superpower | Matt Walker
Forget big change, start with a tiny habit: BJ Fogg at TEDxFremont
G-Eazy - No Limit REMIX ft. A$AP Rocky, Cardi B, French Montana, Juicy J, Belly
Mihaly Csikszentmihalyi: Flow, the secret to happiness
Focus ON/UIT, Mark Tigchelaar and Oscar de Bos
Hooked, Nir Eyal and Ryan Hoover
Atomic Habits, James Clear
The smart unconscious, by Ap Dijksterhuis
Braintoss - to easily send reminders to yourself
The Culture Code, Daniel Coyle
"Carreyrou, J. (2018). Bad Blood: Secrets and Lies in a Silicon Valley Startup. Van Haren Publishing.
Locke, E. A., & Latham, G. P. (2006). New Directions in Goal-Setting Theory. Current Directions in
Psychological Science, 15(5), 265-268. https://doi.org/10.1111/j.1467-8721.2006.00449.x
Dominican University of California (2015, Jan. 2). Study focuses on strategies for achieving
goals, resolutions [Press Release]. https://scholar.dominican.edu/news-releases/266/
Beyoncé: mastermind with a mission. (2019, July 31). Grazia. https://grazia.nl/artikel/257355/beyonce-mastermind-met-een-missie
Homework seminar on #cultureSHOCK Jitske Kramer. (2020, April 22). [Video]. YouTube.
https://www.youtube.com/watch?v=BFe4xnG6oRU”
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Work Smart Play Smart
Tips & tricks
Chapter 1
Chapter 2
Chapter 3
Chapter 4
Chapter 5
Chapter 6
Work Smart Play Smart
Chapter 2
Inspiration & tips
Inspiration
- TED Talk: Alia Crum - Change your mindset, change the game
- TED Talk: Marcia Goddard - Teach like a toddler: how to bring education into the 21st century
- Book: Sapiens by Yuval Harari
- Book: The Happiness Advantage by Shawn Achor
Getting Started
Stress management using VR
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:
- Awareness of how your stress system works,
- then lots of practice (no punishment with a VR game), and then
- share your knowledge (we will return to this in the last chapter).
Train your growth mindset
After reading this chapter, you know how important it is to train your own growth mindset. You can do this as follows.
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.''
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!
Resources
Crum, Alia J., & Ellen J. Langer. 2007. Mind-set matters: Exercise and the placebo effect. Psychological Science 18, no. 2: 165-171.
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
Verheul, W. & Bensing, Jozien. (2008). The placebo effect in general practice: communication as medicine. Update. 24. 38-44. 10.1007/BF03076330
Richter, J., Gilbert, J., & Baldis, M. (2012). Maximizing strength training performance using mentalimagery. Strength & Conditioning Journal, 34(5), 65-69. https://doi.org/10.1519/ssc.0b013e3182668c3d
Abbey, A., & Andrews, F. M. (1985). Modeling the psychological determinants of life quality. Social indicators research, 16(1), 1-34.
Dweck, C. S. (2008). Mindset: The new psychology of success. Random House Digital, Inc.
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
Blair, C. & 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
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
Harari, Y. (2019). Sapiens (35th ed.). Amsterdam, Netherlands: Thomas Rap Publishers. p. 32.
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.
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.
Honig, R. (Feb. 2021, 22). Coach tip of the month: Incompetent, but you don't know it yourself: the Dunning Back Effect. Mr. Online. https://www.mr-online.nl/de-coachtip-van-de-maand- incompetent-but-you-don't-know-it-yourself-the-thinning-back effect/
Brain Architecture. (s.d.). Center on the Developing Child. https://developingchild.harvard.edu/science/key-concepts/brain-architecture/
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.
Campbell, B. (2020, March 3). DHEAS and human development: An evolutionary perspective. Frontiers. https://www.frontiersin.org/articles/10.3389/fendo.2020.00101/full
American Psychological Association. (2018, Nov. 1). Stress effects on the body. APA. https://www.apa.org/topics/stress/body
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.
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
Keller, A., Litzelman, K., Wisk, L. E., Maddox, T., Cheng, E. R., Creswell, P. D. & 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.
Deckro, G. R., Ballinger, K. M., Hoyt, M., Wilcher, M., Dusek, J., Myers, P. & 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.
Gizem Kuru (2016, March 13). Then why worry? [Video]. YouTube. https://www.youtube.com/watch?v=9YRjX3A_8cM
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
Maier, S. U., Makwana, A. B. & 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.
Schwabe, L., & Wolf, O. T. (2009). Stress prompts habit behavior in humans. Journal of Neuroscience, 29(22), 7191-7198.
Starcke, K., & Brand, M. (2012). Decision making under stress: a selective review. Neuroscience & Biobehavioral Reviews, 36(4), 1228-1248.
Van Dinteren, R., & Lazeron, N. (Eds.). (2010). Brain@ work: science and application of brain knowledge. Bohn Stafleu van Loghum.
Goldfarb, E.V., Rosenberg, M.D., Seo, D. et al. Hippocampal seed connectome-based modeling predicts the feeling of stress. Nat Commun 11, 2650 (2020). https://doi.org/10.1038/s41467-020- 16492-2
Suh, J., Graham, S., Ferrarone, T., Kopeinig, G., & Bertholet, B. (2011). Developing persistent and flexible problem solvers with a growth mindset. In D. J. Brahier & Speer, W. R. (Eds.),Motivation and disposition: Pathways to learning mathematics. (pp. 169-183). Reston, VA: National Council of Teachers of Mathematics. doi:10.4169/000298910×521634
Harari, Y. (2019). Sapiens (35th ed.). Amsterdam, Netherlands: Thomas Rap Publishers. p. 32.
Wessels, P. (2017, January 6). The car you bought suddenly everywhere on the street: influence by frequency illusion. Consumerical psychologist. https://consumentenpsycholoog.nl/the-car-which-you-buy-is-all-on-the-street-affected-by-the-frequency-illusion/
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Work Smart Play Smart
Tips & tricks
Chapter 1
Chapter 2
Chapter 3
Chapter 4
Chapter 5
Chapter 6
Work Smart Play Smart
Chapter 3
Inspiration & tips
Inspiration
- TED Talk: Wendy Suzuki - The brain-changing benefits of exercise
- TED Talk: Amy Cuddy - Your body image may shape who you are
- Documentary: Game Changers
- Documentary: Cowspiracy
- Documentary: I'm not your Guru
Getting Started
Explore your natural energy flow
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.
Get outside enough
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 ('No screen'-meeting).
Limit meetings to fifty minutes
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?
Combining the useful with the pleasant
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.
Make sure you get enough vitamins
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.
Resources
Randy van der Meer. (2011, December 14). Steve Ballmer Going Crazy on Stage [Video]. YouTube. https://www.youtube.com/watch?v=I14b-C67EXY
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
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
Chatterjee, A. (2015). Is the statement of Murphy's law valid? Complexity, 21(6), 374-380. https://doi.org/10.1002/cplx.21697
Valk, S. L., Bernhardt, B. C., Trautwein, F.-M., Böckler, A., Kanske, P., Guizard, N., Collins, D. L. & 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
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.
Harvard University. (2021, Feb. 4). Dopamine, Smartphones & You: A battle for your time [Video]. Science in the News. https://sitn.hms.harvard.edu/flash/2018/dopamine-smartphones-battle- time/
Janes, M. & 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
Jéquier, E. & 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.
Masento, N., Golightly, M., Field, D., Butler, L. & Van Reekum, C. (2014). Effects of hydration status on cognitive performance and mood. The British journal of nutrition. 111. 1-12.10.1017/S0007114513004455.
Boschmann, M., Steiniger, J., Hille, U., Tank, J., Adams, F., Sharma, A., Klaus, S., Luft, F.C. & Jordan, J. Water-induced thermogenesis. J Clin Endocrinol Metab. 2003 Dec;88(12):6015-9. doi: 10.1210/jc.2003-030780. PMID: 14671205.
Boecker, H., Sprenger, T., Spilker, M., Henriksen, G., Koppenhoefer, M., Wagner, K., Valet, M., Berthele, A. & 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.
Headspace. (s.d.). The Benefits of Meditation.. https://www.headspace.com/science/meditation-benefits
Wieth, M. & Zacks, R. (2011). Time of day effects on problem solving: When the non-optimal is optimal. Thinking & Reasoning - THINK REASONING. 17. 387-401. 10.1080/13546783.2011.625663.
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
Schwartz, T., & McCarthy, C. (2007, October). Manage Your Energy, Not Your Time. Harvard Business Review. https://hbr.org/2007/10/manage-your-energy-not-your-time.
Csikszentmihályi, M. (1988), The flow experience and its significance for human psychology, in Csikszentmihályi, M. (ed.), Optimal experience: psychological studies of flow in consciousness, Cambridge, UK: Cambridge University Press, p. 15, ISBN 978-0-521-43809-4
Jongkind, A. & Vonk, G. (2020, March) Stronger through misery. S2 Publishers.
Achor, S. & Gielan, M. (2016, June 24). 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
Meens, S. (2015, Feb. 13). A day in the life of Max Verstappen. Verstappen.com. https://verstappen.com/en/article/2009
Carney, D., Cuddy, A. & Yap A. Power Posing: Brief Nonverbal Displays Affect Neuroendocrine Levels and Risk Tolerance. Psychological Science. 2010;21(10):1363-1368. doi:10.1177/0956797610383437
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Work Smart Play Smart
Tips & tricks
Chapter 1
Chapter 2
Chapter 3
Chapter 4
Chapter 5
Chapter 6
Work Smart Play Smart
Chapter 4
Inspiration & tips
Inspiration
- TED Talk: BJ Fogg - Forget big change, start with a tiny habit
- TED Talk: Mel Robbins - How to stop screwing yourself over
- TED Talk: Mihaly Csikszentmihalyi - Flow, the secret to happiness
- Book: Focus ON/OFF by Mark Tigchelaar and Oscar de Bos
- Book: Hooked by Nir Eyal and Ryan Hoover
- Book: Atomic Habits by James Clear
- Book: The smart unconscious by Ap Dijksterhuis
- Test: are you a maximizer or a satisficer (via psychologistworld.com)
- App: Braintoss
Getting Started
Learn to say 'Yes' to the right things
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.
Should I do this NOW?
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:
Must - Am I really obligated to do this?
I - Or can someone else pick it up as well?
This - Or is there another, more important job for me?
Now - Or can it also be done later?
Do - Is there any action at all that needs to be taken or did you just get cc'd into something?
Take advantage of Parkinson's Law
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!
Allow yourself an 'out of office'
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.
The five-second rule
"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.
Resources
Veenstra, L., Schneider, I. K. & 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
Danziger, S., Levav, J. & 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.
Csikszentmihalyi, M. (2013). Flow: The psychology of happiness. Random House.
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
Chernev, A., Bockenholt, U. & 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.
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.
Bubić, A. & Erceg, N. (2018). The Role of Decision Making Styles in Explaining Happiness. Journal of Happiness Studies, 19(1), 213-229.
Parker, A., De Bruin, W. & Fischhoff, B. (2007). Maximizers versus satisficers: Decision-making styles, competence, and outcomes. Judgment and Decision making, 2(6), 342.
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
Brooks, D. (2011). The social animal. New York: Random House. P. 293
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.
Dijksterhuis, A. P. (2007). The clever unconscious. Thinking with feeling. Amsterdam: Bert Bakker.
Brumby, D., Janssen, C. & Mark, G. (2019). How do interruptions affect productivity. In Rethinking Productivity in Software Engineering (pp. 85-107). Apress, Berkeley, CA.
Killingsworth, M. & Gilbert, D. (2010). A Wandering Mind is an Unhappy Mind. Science (New York, N.Y.). 330. 932. 10.1126/science.1192439.
Kotler, S. (2014, April 30). The Science of Peak Human Performance. Time. https://time.com/56809/the-science-of-peak-human-performance/
Limb, C. & Braun, A. (2008). Neural Substrates of Spontaneous Musical Performance: An fMRI Study of Jazz Improvisation. PloS one. 3. e1679. 10.1371/journal.pone.0001679.
Tiger Woods interview with Oprah Winfrey after 1997 Masters victory (Full). (2018, Feb. 1). [Video]. YouTube. https://www.youtube.com/watch?v=z36FCcr9j2w&t=1140s
Pantic, I. (2014). Online Social Networking and Mental Health. Cyberpsychology, Behavior, and Social Networking. 17. 10.1089/cyber.2014.0070.
Rosen, C. (2008). The myth of multitasking. The New Atlantis, (20), 105-110.
Tigchelaar, M. & de Bos, O. (2019). Focus ON/OFF: Close the 4 concentration gaps and get more done in a world full of distractions. Spectrum.
Mark, G. (2015). Multitasking in the digital age. Synthesis Lectures On Human-Centered Informatics, 8(3), 1-113.
Mark, G., Iqbal, S., Czerwinski, M., Johns, P. & 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.
Meyer, D. & Kieras, D. (1997). A computational theory of executive cognitive processes and multiple-task performance: Part 1. Basic mechanisms. Psychological Review, 104, 3-65.
Meyer, D. & 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.
Medina, J. (2011). Brain rules: 12 principles for surviving and thriving at work, home, and school. ReadHowYouWant. com.
Petrova, Y., Brumby, D., & Cox, A. (2019). Future challenges in design for multitasking at work.
Ferriss, T. (2012). A 4-hour work week (19th ed.). Amsterdam, Netherlands: De Boekerij bv. p. 83.
Pencavel, J. (2014). The productivity of working hours. The Economic Journal, 125(589), 2052-2076.
Collewet, M. & Sauermann, J. (2017). Working hours and productivity. Labor economics, 47, 96-106.
Eisenhower. (s.d.). The Eisenhower Matrix: Introduction & 3-Minute Video Tutorial. https://www.eisenhower.me/eisenhower-matrix/
Duhigg, C. (2013). The Power of Habit: Why we do what we do and how to change. Random House.
Lally, P., Van Jaarsveld, C., Potts, H. & Wardle, J. (2010). How are habits formed: Modeling habit formation in the real world. European journal of social psychology, 40(6), 998-1009.
TED Talk. (2012, Dec. 5). Forget big change, start with a tiny habit [Video]. YouTube. https://www.youtube.com/watch?v=AdKUJxjn-R8
Clear, J. (2018). Atomic Habits. Van Haren Publishing.
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/
{new page}
Work Smart Play Smart
Tips & tricks
Chapter 1
Chapter 2
Chapter 3
Chapter 4
Chapter 5
Chapter 6
Work Smart Play Smart
Chapter 5
Inspiration & tips
Inspiration
- TED Talk: Matt Walker - Sleep is your superpower
- Book:Rest by Alex Soojung-Kim Pang
- Documentary: Avicii, True Stories
- Book: Recharge in 7 days (e-book via www.worksmartplaysmart.tips)
- App: Day One
Getting Started
Plan your day around your recharge moments
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!
Get a pet
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.
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.
Grab a book
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.
Research what your hobbies are
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.
Sleeping tips you probably haven't heard before
- Look at pictures of other people sleeping. This makes your brain think you are more tired than you actually are.
- Listen to your favorite (quiet) music before you go to sleep. This will also instantly make you wake up happier the next day!
- 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.
- Actively blink your eyes for 60 seconds. Tired eyes make you fall asleep faster.
- 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.
- 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.
- 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.
Resources
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Tsikurishvili, L. (Producer), Tsikurishvili, L. (Director). (2017). Avicii: True Stories [Film]. Amsterdam, Netherlands Piece of Magic Entertainment.
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Pang, A. (2016). Rest: Why you get more done when you work Less. Basic Books.
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De Bloom, J., Geurts, S. & 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.
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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., & Sonnentag, S. (2006). After work is done: Psychological perspectives on recovery from work. European journal of work and organizational psychology, 15(2), 129-138.
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Sonnentag, S. & 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.
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Slemp, G., Kern, M. & Vella-Brodrick, D. (2015). Workplace well-being: The role of job crafting and autonomy support. Psychology of Well-being, 5(1), 7.
Basso, Julia & 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.
Childs, Emma & 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.
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Basso, Julia & 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.
Boecker, H., Sprenger, T. & Spilker, M., Henriksen, G., Koppenhoefer, M., Wagner, K., Valet, M., Berthele, A. & 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.
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Oppezzo, M. & 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.
Chaddock, L., Erickson, K., Prakash, R., Van Patter, M., Voss, M., Pontifex, M., Raine, L., Hillman, C & 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.
Ahlskog, J., Geda, Y., Graff-Radford, N. & 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.
Ouden, Lauren & Kandola, Aaron & Suo, Chao & Hendrikse, Joshua & Costa, Ricardo & Watt, Matthew & Lorenzetti, Valentina & Chye, Yann & Parkes, Linden & Sabaroedin, Kristina & 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.
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
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
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
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
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Gates, B. (2018, December 3). Why I'm into meditation. GatesNotes. https://www.gatesnotes.com/Books/The-Headspace-Guide-to-Meditation-and-Mindfulness
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
Carver, L. & Carver, M. (2020, Aug. 14). 5 ways to develop your intuition. Chopra. https://chopra.com/articles/5-ways-develop-your-intuition
Valk, S., Bernhardt, B., Trautwein, F., Böckler, A., Kanske, P., Guizard, N., Collins, D. & 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.
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/
Van Erp, P. (2015, Aug. 24). Uphill, downhill with The Iceman. https://skepsis.nl/wim-hof-method/
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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.
Mann, S. & Cadman, R. (2014). Does being bored make us more creative? Creativity Research Journal, 26(2), 165-173.
Preiss, D., Cosmelli, D., Grau, V. & 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.
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
Watkins, P., McLaughlin, T. & 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.
Emmons, R. & 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.
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{new page}
Work Smart Play Smart
Tips & tricks
Chapter 1
Chapter 2
Chapter 3
Chapter 4
Chapter 5
Chapter 6
Work Smart Play Smart
Chapter 6
Inspiration & tips
Inspiration
- Book: The Culture Code by Daniel Coyle (including about Coach Popovich)
- Movie: Pay it forward
Getting Started
Have good conversations with the people you hold dear.
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.
Celebrate your successes
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:
- 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.
- Schedule a set quadrilateral: schedule a weekly or monthly set quadrilateral in which you review all your successes of the past period.
- 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!
Resources
Graff, V., Cai, L., Badiola, I., et al. Music versus midazolam during preoperative nerve block placements: a prospective randomized controlled study. Regional Anesthesia & Pain Medicine 2019;44:796-799.
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
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
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
Coyle, Daniel (2018). The Culture Code: How to build belonging, 48-60, Bantam Books New York.
Yeager, D., Purdie-Vaughns, V., Garcia, J., Apfel, N., Brzustoski, P., Master, A., Hessert, W., Williams, M. & 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
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/
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/
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
Loorbach, T. (2015, July 19). Are you a human being or a human doing?! IMU. https://imu.nl/albert-sonnevelt/
Christakis, N. & Fowler, J. (2011). Connected. Little, Brown & Company.
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