Bronnen

Deel 1 Het Moderne Brein

 

  1. Ons brein is een wonderlijke machine

 

Azevedo, F. A., Carvalho, L. R., Grinberg, L. T., Farfel, J. M., Ferretti, R. E., Leite, R. E., … Herculano-Houzel, S. (2009). Equal numbers of neuronal and nonneuronal cells make the human brain an isometrically scaled-up primate brain. The Journal of Comparative Neurology, 513(5), 532–541. http://dx.doi.org/10.1002/cne.21974

 

Herculano-Houzel, S. (2013, juni). Suzana Herculano-Houzel: What is so special about the human brain? [Videobestand]. Geraadpleegd van http://www.ted.com/talks
/suzana_herculano_houzel_what_is_so_special_about_the_human_brain?utm_content=awesm-bookmarklet&utm_medium=on.ted.com-facebook-share&utm_source=facebook.com&utm_campaign=&awesm=on.ted.com_h05wd

 

Imaging study shows brain maturing. (2007, 17 mei). National Institute of Mental Health. Geraadpleegd van http://www.nimh.nih.gov/news/science-news/2004
/imaging-study-shows-brain-maturing.shtml

 

Reiner, A. (1990). The Triune Brain in Evolution. Role in Paleocerebral Functions. Paul D. MacLean. Plenum, New York, 1990. xxiv, 672 pp., illus. $75. Science, 250(4978), 303–305. http://dx.doi.org/10.1126/science.250.4978.303-a

 

Roberts, A. C., Robbins, T. W., & Weiskrantz L. (Eds.). (2000). The prefrontal cortex. Executive and cognitive functions. Oxford, England: Oxford University Press.

 

  1. We leven in een bijzonder tijdperk

 

De strijd om onze aandacht

 

Lachaux, J.-P. (2013, 7 december). Attention, distraction and the war in our brain: Jean-Philippe Lachaux at TEDxEMLYON. [Videobestand]. Geraadpleegd van https://www.youtube.com/watch?v=PNbR_nbfK9c

 

  1. Het tijdperk van vrijheid en verantwoordelijkheid
  • systeemtheorie

 

Peeters, H. F. M., (1978). Historische gedragswetenschap: Een bijdrage tot de studie van menselijk gedrag op de lange termijn. Meppel, Nederland: Boom.

 

Deel 2: Mentale fitness

 

  1. Algemene fitness

Deze manier van werken wordt ook steeds meer toegepast door psychologen en therapeuten.

 

Goleman, D. (2014, 12 mei). Exercising the mind to treat attention deficits. The New York Times. Geraadpleegd van http://well.blogs.nytimes.com/2014/05/12
/exercising-the-mind-to-treat-attention-deficits/?_r=0

 

Standen, A. (2014, 3 november). Brain training may help calm the storms of schizophrenia. National Public Radio. Geraadpleegd van http://www.npr.org/sections
/health-shots/2014/11/03/359655855/a-new-way-of-thinking-about-schizophrenia-could-lead-to-new-treatments?utm_source=facebook.com&utm_medium=social&utm_campaign=morningedition&utm_term=nprnews&utm_content=202503

 

  1. De macht der gewoonte

 

  • Hersenplasticiteit

 

Kok, A. (2004). Het hiërarchisch brein. Inleiding tot de cognitieve neurowetenschap. Assen, Nederland: Van Gorcum.

 

Peters, S. D. (2012). The chimp paradox. London, England: Ebury Press.

 

Deel 3 Mentaliteit

 

 

Winslade, W. J., & Frank, V. E. (2006). Man’s search for meaning. Boston, MA: Beacon Press.

 

  1. Focus op de groeimentaliteit in plaats van de vaste mentaliteit

 

Dweck, C. S. (2007). Mindset: The new psychology of success. New York, NY: Random House.

 

  1. Focus op inzet in plaats van talent

 

Deak, J., & Deak, T. (2013). The owner’s manual for driving your adolescent brain. San Francisco, CA: Little Pickle Press.

 

  1. Focus op mogelijk maken in plaats van afdwingen

 

Csíkszentmihályi, M. (1996). Finding flow: The psychology of engagement with everyday life. New York (NY): Basic Books.

 

  1. Focus op wat je écht wilt in plaats van wat je nu wilt

 

Covey, S. R. (2013). The seven habits of highly effective people. New York, NY: Simon & Schuster.

 

  1. Focus op behulpzame in plaats van positieve gedachten

 

Blanton, H., Cooper, J., Slkurnik, I., & Aronson, J. (1997). When bad things happen to good feedback: Exacerbating the need for self-justification with self-affirmations. Personality and Social Psychology Bulletin, 23(7), 684-692. http://dx.doi.org/10.1177
/0146167297237002

 

Kappes, H. B., & Oettingen, G. (2011). Positive fantasies about idealized futures sap energy. Journal of Experimental Social Psychology, 47(4), 719-729. http://dx.doi.org/10.1016
/j.jesp.2011.02.003

 

Sherif, M., & Hovland, C. I. (1961). Social judgment: Assimilation and contrast effects in communication and attitude change. New Haven, CT: Yale University Press.

 

Wood, J. V., Elaine Perunovic, W. Q., & Lee, J. W. (2009). Positive self-statements: Power for some, peril for others. Psychological Science, 20(7), 860-866. http://dx.doi.org/10.1111
/j.1467-9280.2009.02370.x

 

 

Deel 4 Methode

  1. Een nieuw model voor persoonlijke ontwikkeling

 

Swan, M. (2009). Emerging patient-driven health care models: An examination of health social networks, consumer personalized medicine and quantified self-tracking. International Journal of Environmental Resreach and Public Health, 6(2), 492-525. http://dx.doi.org/10.3390/ijerph6020492

 

 

Deel 5 Middelen

Aandachtmanagement

  1. Doe één ding tegelijk

 

Ophir, E., Nass, C., & Wagner, A. D. (2009). Cognitive control in media multitaskers. Proceedings of the National Academy of Sciences, 106(37), 15583–15587. http://dx.doi.org/10.1073/pnas.0903620106

 

Sollisch, J. (2010, 10 augustus). Multitasking makes us a little dumber. Chicago Tribune. Geraadpleegd van http://articles.chicagotribune.com/2010-08-10
/opinion/ct-oped-0811-multitask-20100810_1_iqs-study-information-overload

 

  1. Pauzeer als een pro: staar je niet blind

 

Ariga, A., & Lleras, A. (2011). Brief and rare mental “breaks” keep you focused: Deactivation and reactivation of task goals preempt vigilance decrements. Cognition, 118(3), 439-443. http://dx.doi.org/10.1016/j.cognition.2010.12.007

 

University of British Columbia. (2009, 12 mei). Brain’s problem-solving function at work when we daydream. ScienceDaily. Geraadpleegd van http://www.sciencedaily.com
/releases/2009/05/090511180702.htm

 

University of Illinois at Urbana-Champaign. (2011, 8 februari). Brief diversions vastly improve focus, researchers find. ScienceDaily. Geraadpleegd van http://www.sciencedaily.com/releases/2011/02/110208131529.htm

 

 

  1. Luister videogamemuziek voor optimale focus

 

Fox, J., & Embrey, E. D. (1972). Music – an aid to productivity. Applied Ergonomics, 3(4), 202-205. http://dx.doi.org/10.1016/0003-6870(72)90101-9

 

Lee, O. K. A., Chung, Y. F. L., Chan, M. F., & Chan, W. M. (2005), Music and its effect on the physiological responses and anxiety levels of patients receiving mechanical ventilation: a pilot study. Journal of Clinical Nursing, 14(5), 609–620. http://dx.doi.org/10.1111
/j.1365-2702.2004.01103.x

 

Weiden, R. M. F. van der. (2001). The Mozart effect. Journal of the Royal Society of Medicine, 94(4), 170-172. Geraadpleegd van http://www.ncbi.nlm.nih.gov/pmc/articles
/PMC1281386/

 

Wilkins, R., Hodges, D. A., Laurienti, P. J., Steen, M., & Burdette, J. H. (2014). Network science and the effects of music preference on functional brain connectivity: From Beethoven to Eminem. Nature, 4, 6130. http://dx.doi.org/10.1038/srep06130

11. Neem koffiedutjes

  1. http://www.ncbi.nlm.nih.gov/pubmed/20164566 Caffeine and Adenosine.
  2. http://healthysleep.med.harvard.edu/healthy/matters/benefits-of-sleep/why-do-we-sleep Why Do We Sleep, Anyway, Harvard Medical School.
  3. http://www.ncbi.nlm.nih.gov/pubmed/9401427 Suppression of sleepiness in drivers: combination of caffeine with a short nap.
  4. http://www.ncbi.nlm.nih.gov/pubmed/9401427 Suppression of sleepiness in drivers: combination of caffeine with a short nap.
  5. http://www.ncbi.nlm.nih.gov/pubmed/8936399 Counteracting driver sleepiness: effects of napping, caffeine, and placebo.
  6. http://www.clinph-journal.com/article/S1388-2457(03)00255-4/abstract The alerting effects of caffeine, bright light and face washing after a short daytime naps.

 

  1. Doe vijf minuten breinstudie

 

Blackwell, L. S., Trzesniewski, K. H., & Dweck, C. S. (2007). Implicit theories of intelligence predict achievement across an adolescent transition: A longitudinal study and an intervention. Child Development, 78(1), 246–263. http://dx.doi.org/10.1111
/j.1467-8624.2007.00995.x

 

  1. Leer net genoeg om te beginnen en jezelf te corrigeren

 

Kitsantas, A., Winsler, A., & Huie F. (2008). Self-regulation and ability predictors of academic success during college: A predictive validity study. Journal of Advanced Academics, 20(1), 42-68. Geraadpleegd van http://winslerlab.gmu.edu/pubs/Kitsantas.pdf

 

  1. Verwerk met de hand

 

Andrade, J. (2010). What does doodling do? Applied Cognitive Psychology, 4(1), 100-106. http://dx.doi.org/10.1002/acp.1561

 

Berninger, V. W., Abbott, R. D., Jones, J., Wolf, B. J., Gould, L., Anderson-Youngstrom, M., Shimanda, S., & Apel, K. (2006). Early development of language by hand: composing, reading, listening, and speaking connections; three letter-writing modes; and fast mapping in spelling. Developmental Neuropsychology, 29(1), 61-92. http://dx.doi.org
/10.1207/s15326942dn2901_5

 

Mueller, P. A., & Oppenheimer, D. M. (2014). The pen is mighter than the keyboard: Advantages of longhand over laptop note taking. Psychological Science, 25(6), 1159-1158. http://dx.doi.org/10.1177/0956797614524581

 

Wade, P. A. (2013, 4 april). Do students learn better by typing on a keyboard or writing with a pen? Indiana Uviversity School of Medicine. Geraadpleegd van http://msa.medicine.iu.edu/msa-newsletters/20130404/typing-or-writing

 

  1. Leg het uit aan een ander

 

Goldin-Meadow, S., & Alibali, M. W. (2013). Gesture’s role in speaking, learning, and creating language. Annual Review of Psychology, 64(1), 257-283. http://dx.doi.org
/10.1146/annurev-psych-113011-143802

 

Ozubko, J. D., & Macleod, C. M. (2010). The production effect in memory: Evidence that distinctiveness underlies the benefit. Journal of Experimental Psychology: Learning, Memory, and Cognition, 36(6), 1543-1547. http://dx.doi.org/10.1037/a0020604

 

  1. Leer een muziekinstrument bespelen

 

Collins, A. (z.j.). How playing an instrument benefits your brain – Anita Collins. [Videobestand]. Geraadpleegd van http://ed.ted.com/lessons
/how-playing-an-instrument-benefits-your-brain-anita-collins

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4100438/

Zatorre, R. (2005). Music, the food of neuroscience? Nature, 434(7031), 312-315. http://dx.doi.org/10.1038/434312a

 

  1. Meditatie en mindfulness      

 

Levy, D. M., Wobbrock, J. O., Kaszniak A. W., & Ostergen M. (2012). The effects of mindfulness meditation training on multitasking in a high-stress information environment. Graphics Interface Conference 2012, 45-42. Geraadpleegd van http://faculty.washington.edu/wobbrock/pubs/gi-12.02.pdf

 

McGreevey, S. (2011, 21 januari). Eight weeks to a better brain. Harvard Gazette. Geraadpleegd van http://news.harvard.edu/gazette/story/2011/01
/eight-weeks-to-a-better-brain/

 

Turakitwanakan, W., Mekseepralard, C., & Busarakumtragul, P. (2013). Effects of mindfulness meditation on serum cortisol of medical students. Journal of the Medical Association of Thailand = Chotmaihet thangphaet, 96(1), S90-95. Geraadpleegd van http://www.ncbi.nlm.nih.gov/pubmed/23724462

 

  1. Mindful hardlopen als meditatie

 

Erickson, K. I., Voss, M. W., Prakash, R. S., Basak, C., Szabo, A., Chaddock, L., … Kramer, A. F. (2011). Exercise training increases size of hippocampus and improves memory. Proceedings of the National Academy of Sciences, 108(7), 3017-3022. http://dx.doi.org
/10.1073/pnas.1015950108

 

  1. Mantra, muziek en meerstemmigheid

 

Vickhoff, B., Malmgren, H., Aström, R., Nyberg, G.., Ekström, S.-R., Engwall, M., … Jörnsten R. (2013). Music structure determines heart rate variability of singers. Frontiers in Psychology, 4, 334. http://dx.doi.org/10.3389/fpsyg.2013.00334

 

  1. Anti-stress hacks

 

Lazarus, R. S. (1966). Psychological stress and the coping process. New York, NY: McGraw-Hill.

Nelson, D. L., & Simmons, B. L. (2003). Eustress: An elusive construct an engaging pursuit. In P. L. Perrewé & D. C. Ganster, (Eds.). Emotional and Physiological Precesses and Positive Intervention Strategies, 265-322. http://dx.doi.org/10.1016
/s1479-3555(03)03007-5

 

  1. Maak je geen zorgen om de negatieve kant van stress

 

Keller, A., Litzelman, K., Wisk, L. E., Maddox, T., Cheng, E. R., Creswell, P. D., & Witt, W. P. (2011). Does the perception that stress affects health matter? The association with health and mortality. Health Psychology, 31(5), 677–684. http://dx.doi.org/10.1037
/a0026743

  1. Sociale stress? Doe een powerpose

Cuddy, A. J. C., Wilmuth, C. A., & Carney, D. R. (2012, september). The benefit of power posing a high-stakes social evaluation. Harvard Bussiness School Working Paper, No. 13-027. Geraadpleegd van http://dash.harvard.edu/bitstream/handle/1/9547823
/13-027.pdf?sequence=1

  1. Plens koud water in je gezicht

Speck, D. F., & Bruce, D. S. (1978, maart). Effects of varying thermal and apneic conditions on the human diving reflex. Undersea Biomedical Research, 5(1), 9–14. Geraadpleegd van http://www.ncbi.nlm.nih.gov/pubmed/636078

http://onlinelibrary.wiley.com/doi/10.1002/cphy.cp020325/abstract;jsessionid=FFAB397FF8310C0A7175CF026D5C00EF.f03t01?userIsAuthenticated=false&deniedAccessCustomisedMessage=

De 4-7-8 ademtechniek

http://www.drweil.com/drw/u/ART00521/three-breathing-exercises.html

 

  1. In contact met je natuur
  2. Neem een koude douche

Cypess, A. M., Lehman, S., Williams, G., Tal, I., Rodman, D., Goldfine, A. B., … Kahn, C. R. (2009). Identification and importance of brown adipose tissue in adult humans. The New England Journal of Medicine, 360(15), 1509–1517. http://dx.doi.org/10.1056
/NEJMoa0810780

Hamlin, M. J. (2007). The effect of contrast temperature water therapy on repeated sprint performance. Journal of Science and Medicine in Sport, 10(6), 398-402. http://dx.doi.org
/10.1016/j.jsams.2007.01.002

Shevchuk, N. A. (2008). Adapted cold shower as a potential treatment for depression. Medical Hypotheses, 70(5), 995–991001. http://dx.doi.org/10.1016/j.mehy.2007.04.052

Siems, W. G., Kuijk, F. J. van, Maass, R., & Brenke, R. (1994). Uric acid and glutathione levels during short-term whole body cold exposure. Free Radical Biology and Medicine, 16(3), 299–305. http://dx.doi.org/10.1016/0891-5849(94)90030-2

Virtanen, K. A., Lidell, M. E., Orava, J., Heglind, M., Westergren, R., Niemi, T., … Nuutila, P. (2009). Functional brown adipose tissue in healthy adults. The New England Journal of Medicine, 360(15), 1518–1525. http://dx.doi.org/10.1056/NEJMoa0808949 

  1. Loop op blote voeten door het bos

 

  1. Slaap in een koude kamer

http://www.nih.gov/news-events/nih-research-matters/cool-temperature-alters-human-fat-metabolism

Lee, P., Smith, S., Linderman, J., Courville, A. B., Brychta, R. J., Dieckmann, W., … Celi, F. S. (2014). Temperature-acclimated brown adipose tissue modulates insulin sensitivity in humans. Diabetes, 63(11), 3686–3698. http://dx.doi.org/10.2337/db14-0513

Herstel je natuurlijke dag en nacht ritme

http://www.cell.com/current-biology/pdf/S0960-9822(13)00764-1.pdf

  1. Lichaamsbeweging

 

Scherder, E. (2014). Laat je hersenen niet zitten. Amstedam, Nederland: Singel Uitgeverijen

 

  1. In no-time fit met de Tabata

 

Tabata, I., Nishimura, K., Kouzaki, M., Hirai, Y., Ogita, F., Miyachi, M., & Yamamoto, K. (1996). Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Medicine and Science in Sports and Exercise, 28(10), 1327–1330. http://dx.doi.org/10.1097/00005768-199610000-00018

 

  1. Til zware dingen op

 

Rivas, A. (2014, 1 oktober). Weight lifting for just 20 minutes a day could boost your memory, benefiting beginners. Medical Daily. Geradpleegd van http://www.medicaldaily.com/weight-lifting-just-20-minutes-day-could-boost-your-memory-benefiting-beginners-306020

 

 

  1. Loop langzaam hard

 

Creer, D. J., Romberg, C., Saksida, L. M., Praag, H. van, & Bussey, T. J. (2010). Running enhances spatial pattern separation in mice. Proceedings of the National Academy of Sciences, 107(5), 2367–2372. http://dx.doi.org/10.1073/pnas.0911725107

 

  1. Poses, yoga en acrobatiek

 

Oken, B. S., Zajdel, D., Kishiyama, S., Flegal, K., Dehen, C., Haas, M., Kraemer, D. F., Lawrence, J., & Leyva, J. (2006). Randomized, controlled, six-month trial of yoga in healthy seniors: effects on cognition and quality of life. Alternative Therapies in Health and Medicine, 12(1), 40–47. Geraadpleegd van http://www.ncbi.nlm.nih.gov/pmc/articles
/PMC1457100/

 

Sutherland, S. (2014, 1 maart). How yoga changes the brain. Scientific American Mind, 25(2). Geraadpleegd van http://scientificamerican.com/article/how-yoga-changes-the-brain/

 

 

  1. Jongleren

 

Draganski, B., Gaser, C., Busch, V., Schuierer, G.., Bogdahn, U., & May, A. (2004). Neuroplasticity: Changes in grey matter induced by training. Nature, 427(6972), 311–312. http://dx.doi.org/10.1038/427311a

 

Neuroscience: Juggling takes stage as brain modifier. (2004, January 31). Science News, 165(5), 78-78. http://dx.doi.org/10.1002/scin.5591650517

 

  1. Voeding
  2. Eet meer goede vetten

 

Gömez-Pinilla, F. (2008). Brain foods: The effects of nutrients on brain function. Nature Reviews Neuroscience, 9(7), 568–578. http://dx.doi.org/10.1038/nrn2421

 

Sinn, N., & Bryan, J. (2007). Effect of supplementation with polyunsaturated fatty acids and micronutrients on learning and behavior problems associated with child ADHD. Journal of Developmental & Behavioral Pediatrics, 28(2), 82–91. http://dx.doi.org
/10.1097/01.dbp.0000267558.88457.a5

 

Wolpert S. (2008, 9 juli). Scientists learn how what you eat affects your brain – and those of your kids. UCLA – University of California at Los Angeles. Geraadpleegd van http://newsroom.ucla.edu/releases/scientists-learn-how-food-affects-52668

 

  1. Eet af en toe eens niet

 

 

  1. Voedingssupplementen

 

Dietary cocoa flavanols reverse age-related memory decline in healthy older adults. (2014, 26 oktober). ScienceDaily. Geraadpleegd van http://www.sciencedaily.com/releases/2014/10
/141026195046.htm?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+sciencedaily%2Ftop_news%2Ftop_science+%28ScienceDaily%3A+Top+Science+News%29

Mercola, J. (2014, 13 oktober). Turmeric compound boosts regeneration of brain stem cells, and more. Geraadpleegd van http://articles.mercola.com/sites/articles/archive/2014
/10/13/turmeric-curcumin.aspx

Okello, E. J., Savelev, S. U. & Perry, E. K. (2004). In-vitro anti-beta-secretase and dual anti-cholinesterase activities of camellia sinensis L.(Tea) relevant to treatment of dementia. Phytotherapy Research, 18(8), 624-627. http://dx.doi.org/10.1002/ptr.1519