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.


Herculano-Houzel, S. (2013, juni). Suzana Herculano-Houzel: What is so special about the human brain? [Videobestand]. Geraadpleegd van


Imaging study shows brain maturing. (2007, 17 mei). National Institute of Mental Health. Geraadpleegd van


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.


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


  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


Standen, A. (2014, 3 november). Brain training may help calm the storms of schizophrenia. National Public Radio. Geraadpleegd van


  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.


Kappes, H. B., & Oettingen, G. (2011). Positive fantasies about idealized futures sap energy. Journal of Experimental Social Psychology, 47(4), 719-729.


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.



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.



Deel 5 Middelen


  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.


Sollisch, J. (2010, 10 augustus). Multitasking makes us a little dumber. Chicago Tribune. Geraadpleegd van


  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.


University of British Columbia. (2009, 12 mei). Brain’s problem-solving function at work when we daydream. ScienceDaily. Geraadpleegd van


University of Illinois at Urbana-Champaign. (2011, 8 februari). Brief diversions vastly improve focus, researchers find. ScienceDaily. Geraadpleegd van



  1. Luister videogamemuziek voor optimale focus


Fox, J., & Embrey, E. D. (1972). Music – an aid to productivity. Applied Ergonomics, 3(4), 202-205.


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.


Weiden, R. M. F. van der. (2001). The Mozart effect. Journal of the Royal Society of Medicine, 94(4), 170-172. Geraadpleegd van


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.

11. Neem koffiedutjes

  1. Caffeine and Adenosine.
  2. Why Do We Sleep, Anyway, Harvard Medical School.
  3. Suppression of sleepiness in drivers: combination of caffeine with a short nap.
  4. Suppression of sleepiness in drivers: combination of caffeine with a short nap.
  5. Counteracting driver sleepiness: effects of napping, caffeine, and placebo.
  6. 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.


  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


  1. Verwerk met de hand


Andrade, J. (2010). What does doodling do? Applied Cognitive Psychology, 4(1), 100-106.


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.


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.


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


  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.


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.


  1. Leer een muziekinstrument bespelen


Collins, A. (z.j.). How playing an instrument benefits your brain – Anita Collins. [Videobestand]. Geraadpleegd van

Zatorre, R. (2005). Music, the food of neuroscience? Nature, 434(7031), 312-315.


  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


McGreevey, S. (2011, 21 januari). Eight weeks to a better brain. Harvard Gazette. Geraadpleegd van


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


  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.


  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.


  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.


  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.

  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

  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;jsessionid=FFAB397FF8310C0A7175CF026D5C00EF.f03t01?userIsAuthenticated=false&deniedAccessCustomisedMessage=

De 4-7-8 ademtechniek


  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.

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.

Shevchuk, N. A. (2008). Adapted cold shower as a potential treatment for depression. Medical Hypotheses, 70(5), 995–991001.

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.

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. 

  1. Loop op blote voeten door het bos


  1. Slaap in een koude kamer

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.

Herstel je natuurlijke dag en nacht ritme

  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.


  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



  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.


  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


Sutherland, S. (2014, 1 maart). How yoga changes the brain. Scientific American Mind, 25(2). Geraadpleegd van



  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.


Neuroscience: Juggling takes stage as brain modifier. (2004, January 31). Science News, 165(5), 78-78.


  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.


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.


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


  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

Mercola, J. (2014, 13 oktober). Turmeric compound boosts regeneration of brain stem cells, and more. Geraadpleegd van

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.



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