Research References

Introduction

Part 1 – Strive to Thrive

Chapter 1 – Positive Emotions: The Science of Happiness

Chapter 2
Relationships: Getting Connected

Chapter 3
The Engaged Life: How Your Strengths Can Help You Soar

Part 2 – Opportunities (and Barriers) to Change

Chapter 4
Mindsets: Maximizing Your Mental Makeup

Chapter 5
Optimism and Pessimism: Making the Most of Reality

Chapter 6
Willpower: Doing What You Really Want to Do

Chapter 7
Choice: How to Make Decisions Like a Champ

Chapter 8
Stress: Making It Work for You

Chapter 9
Mental Health: Dealing with Tough Times

Part 3 – Student Bodies

Chapter 10
Exercise: Student Bodies in Motion

Chapter 11
Nutrition: Feeding the Student Body

Chapter 12
Sleep: Student Body at Rest

Chapter 13
Excellence: Becoming Your Best

Chapter 14
Meaning: What Makes Life Worth Living

1: 4.6 million students United States Census Bureau. (2014). Type of College and Year Enrolled for College Students 15 Years and Over, by Age, Sex, Race, Attendance Status, Control of School, and Enrollment Status:  October 2014 [Data file]. Retrieved from https://www.census.gov/hhes/school/data/cps/2014/tables.html

2: vast majority of students will feel overwhelmed American College Health Association. (2015). American College Health Association National College Health Assessment II: Undergraduate Students Reference Group Data Report Spring 2015. American College Health Association.

3: issues ranged academics to intimate relationships to personal finances Ibid.

4: low psychological well being Bewick, B., Koutsopoulou, G., Miles, J., Slaa, E., & Barkham, M. (2010). Changes in undergraduate students’ psychological well‐being as they progress through university. Studies in Higher Education, 35(6), 633-645.

5: anxiety peaks during the first semester of each year Ibid.

Back to Top

6: PERMA Seligman, M. E. (2012). Flourish: A visionary new understanding of happiness and well-being. Simon and Schuster.

7: In 2014 college freshmen rated Eagan, K., Stolzenberg, E. B., Ramirez, J. J., Aragon, M. C., Suchard, M. R., & Hurtado, S. (2014). The American freshman: National norms fall 2014. Los Angeles: Higher Education Research Institute, UCLA.

8: unhappiness in post-grad students Quenqua, D. (2015, May 12). Lawyers with lowest pay report more happiness. The New York Times. Retrieved from http://well.blogs.nytimes.com/2015/05/12/lawyers-with-lowest-pay-report-more-happiness/?_r=0

9: lawyers have the lowest well-being Michalak, T. (2015). Causes and consequences of work-related psychosocial risk exposure: A comparative investigation of organisational context, employee attitudes, job performance and wellbeing in lawyers and non-lawyer professionals. PsychSafe Pty Ltd Australia, 1-113.

10: “unhappy millionaires” Eugenios, J. (2015, February 2). Even millionaires get depressed. CNN Money. Retrieved from http://money.cnn.com/2015/02/02/luxury/wealth-depression/

11: Richard Branson Branson, R. (2015, July 29). My tips for happiness. Virgin. Retrieved from https://www.virgin.com/richard-branson/my-tips-for-happiness

12: positive emotions affect our ability to function Masters, J. C., Barden, R. C., & Ford, M. E. (1979). Affective states, expressive behavior, and learning in children. Journal of Personality and Social Psychology, 37(3), 380.

13: physicians primed with positive emotions correctly diagnosed Estrada, C. A., Isen, A. M., & Young, M. J. (1997). Positive affect facilitates integration of information and decreases anchoring in reasoning among physicians. Organizational behavior and human decision processes, 72(1), 117-135.

14: retained more words Bryan, T., Mathur, S., & Sullivan, K. (1996). The impact of positive mood on learning. Learning Disability Quarterly, 19(3), 153-162.

15: answered more questions correctly Bryan, T., & Bryan, J. (1991). Positive mood and math performance. Journal of Learning Disabilities, 24(8), 490-494.

16: creative problem solving Isen, A. M., Daubman, K. A., & Nowicki, G. P. (1987). Positive affect facilitates creative problem solving. Journal of personality and social psychology, 52(6), 1122.

17: happier people spend more time socializing Watson, D. (1988b). Intraindividual and interindividual analyses of positive and negative affect: Their relations to health complaints, perceived stress, and daily activities. Journal of Personality and Social Psychology, 54, 1020–1030.

18: enjoy time with acquaintances Berry, D. S., & Hansen, J. S. (1996). Positive affect, negative affect, and social interaction. Journal of Personality and Social Psychology, 71, 796–809.

19: best friends Berry, D. S., Willingham, J. K., & Thayer, C. A. (2000). Affect and personality as predictors of conflict and closeness in young adults’ friendships. Journal of Research in Personality, 34(1), 84-107.

20-21: perceived as more appealing  Berry, D. S., & Hansen, J. S. (1996). Positive affect, negative affect, and social interaction. Journal of Personality and Social Psychology, 71, 796–809. Berry, D. S., Willingham, J. K., & Thayer, C. A. (2000). Affect and personality as predictors of conflict and closeness in young adults’ friendships. Journal of Research in Personality, 34(1), 84-107.

22: happier people more likely to talk their issues out Ibid.

23: NCAA coaching styles Wolff, A. (2015, September 30). Is the era of abusive college coaches finally coming to an end? Sports Illustrated. Retrieved from http://www.si.com/college-basketball/2015/09/29/end-abusive-coaches-college-football-basketball

24: players perform better Totterdell, P. (2000). Catching moods and hitting runs: mood linkage and subjective performance in professional sport teams. Journal of Applied Psychology, 85(6), 848.

25: fewer injuries Smith, A. M., Stuart, M. J., Wiese-Bjornstal, D. M., & Gunnon, C. (1997). Predictors of Injury in Ice Hockey Players A Multivariate, Multidisciplinary Approach. The American Journal of Sports Medicine, 25(4), 500-507.

26: recall images in the center and periphery Wadlinger, H. A., & Isaacowitz, D. M. (2006). Positive mood broadens visual attention to positive stimuli. Motivation and Emotion, 30(1), 87-99.

27: relax rather than focus on fight-or-flight Fredrickson, B. L. (2001). The role of positive emotions in positive psychology: The broaden-and-build theory of positive emotions. American psychologist, 56(3), 218.

28-29: love, contentment, joy, interest, hope, pride, determination and inspiration Watson, D., Clark, L. A., & Tellegen, A. (1988). Development and validation of brief measures of positive and negative affect: the PANAS scales. Journal of personality and social psychology, 54(6), 1063. Fredrickson, B. L. (1998). What good are positive emotions?. Review of general psychology, 2(3), 300.

30: positive emotions can affect the immune system Cohen, S., Doyle, W. J., Turner, R. B., Alper, C. M., & Skoner, D. P. (2003). Emotional style and susceptibility to the common cold. Psychosomatic medicine, 65(4), 652-657.

31: speaking in public is the number one phobia in the United States Ingraham, C. (2014, October 30). America’s top fears: Public speaking, heights and bugs. The Washington Post. Retrieved from https://www.washingtonpost.com/news/wonk/wp/2014/10/30/clowns-are-twice-as-scary-to-democrats-as-they-are-to-republicans/

32: the students with higher levels of positive emotion recovered twice as fast Tugade, M. M., & Fredrickson, B. L. (2004). Resilient individuals use positive emotions to bounce back from negative emotional experiences. Journal of personality and social psychology, 86(2), 320.

33: negative emotions “weigh” more Baumeister, R. F., Bratslavsky, E., Finkenauer, C., & Vohs, K. D. (2001). Bad is stronger than good. Review of general psychology, 5(4), 323.

34: how much they would be willing to pay to relieve emotions  Lau, H. P. B., White, M. P., & Schnall, S. (2013). Quantifying the value of emotions using a willingness to pay approach. Journal of Happiness Studies, 14(5), 1543-1561.

35: That said, of all of the choices in the study above, the one that people would pay the very most for…was love.

36: positive emotions can lead to higher pay Staw, B. M., Sutton, R. I., & Pelled, L. H. (1994). Employee positive emotion and favorable outcomes at the workplace. Organization Science, 5(1), 51-71.

37: predictor of higher income 19 years down the line Diener, E., Nickerson, C., Lucas, R. E., & Sandvik, E. (2002). Dispositional affect and job outcomes. Social Indicators Research, 59(3), 229-259.

38: jobs with more autonomy, meaning, and variety Staw, B. M., Sutton, R. I., & Pelled, L. H. (1994). Employee positive emotion and favorable outcomes at the workplace. Organization Science, 5(1), 51-71.

39-40: find work more satisfying Tait, M., Padgett, M. Y., & Baldwin, T. T. (1989). Job and life satisfaction: A reevaluation of the strength of the relationship and gender effects as a function of the date of the study. Journal of Applied Psychology, 74(3), 502. Connolly, J. J., & Viswesvaran, C. (2000). The role of affectivity in job satisfaction: A meta-analysis. Personality and individual differences, 29(2), 265-281.

41: bosses rate their happy employees higher Staw, B. M., Sutton, R. I., & Pelled, L. H. (1994). Employee positive emotion and favorable outcomes at the workplace. Organization Science, 5(1), 51-71.

42: Zappos Zak, P. (2014, January 2). Testing the happiness factor. Drucker Institute. Retrieved from http://www.druckerinstitute.com/2014/01/testing-the-happiness-factor/

43-44: happy people volunteer more Krueger, R. F., Hicks, B. M., & McGue, M. (2001). Altruism and antisocial behavior: Independent tendencies, unique personality correlates, distinct etiologies. Psychological Science, 12(5), 397-402. Thoits, P. A., & Hewitt, L. N. (2001). Volunteer work and well-being. Journal of health and social behavior, 115-131.

45: gratitude associated with higher GPA and better social integration Mofidi, T., El-Alayli, A., & Brown, A. A. (2014). Trait gratitude and grateful coping as they relate to college student persistence, success, and integration in school. Journal of College Student Retention: Research, Theory & Practice, 16(3), 325-349.

46: gratitude associated with less stress and depression Wood, A. M., Maltby, J., Gillett, R., Linley, P. A., & Joseph, S. (2008). The role of gratitude in the development of social support, stress, and depression: Two longitudinal studies. Journal of Research in Personality, 42(4), 854-871.

47: gratitude associated with better sleep Wood, A. M., Joseph, S., Lloyd, J., & Atkins, S. (2009). Gratitude influences sleep through the mechanism of pre-sleep cognitions. Journal of psychosomatic research, 66(1), 43-48.

48: The Good Day Experiment Peterson, C. (2006). A primer in positive psychology. Oxford University Press.

49: conscious acts of kindness Lyubomirsky, S., Sheldon, K. M., & Schkade, D. (2005). Pursuing happiness: The architecture of sustainable change. Review of general psychology, 9(2), 111.
50: Novelty can intensify the benefits Sheldon, K. M., Boehm, J. K., & Lyubomirsky, S. (2012). Variety is the spice of happiness: The hedonic adaptation prevention (HAP) model. Oxford handbook of happiness, 901-914.

Back to Top

51: Positive Relationships Rath, T., & Harter, J. (2010). The economics of wellbeing. Gallup Press. Retrieved January, 23, 2015.

52: less likely to be injured Ibid.

53: happiest 10 percent of people Diener, E., & Seligman, M. E. (2002). Very happy people. Psychological science, 13(1), 81-84.

54: psychologically safer and learn more Carmeli, A., Brueller, D., & Dutton, J. E. (2009). Learning behaviours in the workplace: The role of high-quality interpersonal relationships and psychological safety. Systems Research and Behavioral Science, 26, 81–98.

55: homework together is more productive than studying alone Light, R. J. (2004). Making the most of college. Harvard University Press.

56: socialize five hours or less Moore, A. S. (2010, July 22) Failure To Communicate. The New York Times. Retrieved from http://www.nytimes.com/2010/07/25/education/edlife/25roommate-t.html.

57: frequent depression almost doubled Ibid.

58: lower GPAs than more social classmates Mihaly, K. (2009). Do More Friends Mean Better Grades?: Student Popularity and Academic Achievement.

59: trading roommates Moore, A. S. (2010, July 22) Failure To Communicate. The New York Times. Retrieved from http://www.nytimes.com/2010/07/25/education/edlife/25roommate-t.html.

60: feeling lonely in past year American College Health Association, (2010). National College Health Assessment II: Spring 2010 Reference Group Executive Summary. Linthicum, MD.

61: 15.3 percent more likely to be happy Fowler, J. H., & Christakis, N. A. (2008). Dynamic spread of happiness in a large social network: longitudinal analysis over 20 years in the Framingham Heart Study. Bmj,337, a2338.

62: more likely to be depressed Rosenquist, J. N., Fowler, J. H., & Christakis, N. A. (2011). Social network determinants of depression. Molecular psychiatry, 16(3), 273-281.

63: lower GPA by 0.2 points Stinebrickner, T. R., & Stinebrickner, R. (2007). The causal effect of studying on academic performance.

64: lower GPA by 0.26 Kremer, M., & Levy, D. (2008). Peer effects and alcohol use among college students. The Journal of Economic Perspectives, 22(3), 189-189.

65: lower GPA by 0.66 Moore, A. S. (2010b). The Science of Roommates.

The New York Times. Retrieved June 23, 2016, from http://www.nytimes.com/2010/07/25/education/25roomscience-t.html

66: 53 percent avoid friends Edison Media Research. (2009). mtvU AP 2009 Economy, College Stress and Mental Health Poll. Somerville: Associated Press and mtvU. Retrieved from http://cdn.halfofus.com/wp-content/uploads/2013/10/mtvU-AP-2009-Economy-College-Stress-and-Mental-Health-Poll-Executive-Summary-May-2009.pdf

67: relationships reduce levels of anxiety and depression La Greca, A. M., & Harrison, H. M. (2005). Adolescent peer relations, friendships, and romantic relationships: Do they predict social anxiety and depression?. Journal of Clinical Child and Adolescent Psychology, 34(1), 49-61.

68: bump up immune system Heaphy, E. D., & Dutton, J. E. (2008). Positive social interactions and the human body at work: Linking organizations and physiology. Academy of Management Review, 33(1), 137-162.

69: diminish levels of physical pain Montoya, P., Larbig, W., Braun, C., Preissl, H., & Birbaumer, N. (2004). Influence of social support and emotional context on pain processing and magnetic brain responses in fibromyalgia. Arthritis & Rheumatism, 50(12), 4035-4044.

70: strong friendships reduce PTSD McDermott, B., Berry, H., & Cobham, V. (2012). Social connectedness: A potential aetiological factor in the development of child post-traumatic stress disorder. Australian and New Zealand journal of psychiatry, 46(2), 109-117.

71: social support as effective coping strategy Welle, P. D., & Graf, H. M. (2011). Effective lifestyle habits and coping strategies for stress tolerance among college students. American Journal of Health Education, 42(2), 96-105.

72: freezing water for three minutes Brown, J. L., Sheffield, D., Leary, M. R., & Robinson, M. E. (2003). Social support and experimental pain. Psychosomatic Medicine, 65(2), 276-283.

73: recovering from surgery Kulik, J. A., & Mahler, H. I. (1989). Social support and recovery from surgery. Health Psychology, 8(2), 221.

74: 92 percent of songs mentioned sex Hobbs, D. R., & Gallup, G. G. (2011). Songs as a medium for embedded reproductive messages. Evolutionary Psychology, 9(3), 147470491100900309.

75: number of sex partners Paul, E. L., & Hayes, K. A. (2002). The casualties of casual’ sex: A qualitative exploration of the phenomenology of college students’ hookups. Journal of Social and Personal Relationships, 19(5), 639-661.

76: 8 percent only hooked up Kuperberg, A., & Padgett, J. E. (2015). The role of culture in explaining college students’ selection into hookups, dates, and long-term romantic relationships. Journal of Social and Personal Relationships, 0265407515616876.

77: prefer dating Bradshaw, C., Kahn, A. S., & Saville, B. K. (2010). To hook up or date: Which gender benefits?. Sex Roles, 62(9-10), 661-669.

78: want long-term relationships Kuperberg, A., & Padgett, J. E. (2015). The role of culture in explaining college students’ selection into hookups, dates, and long-term romantic relationships. Journal of Social and Personal Relationships, 0265407515616876.

79: regret or disappointment Paul, E. L., & Hayes, K. A. (2002). The casualties of casual’ sex: A qualitative exploration of the phenomenology of college students’ hookups. Journal of Social and Personal Relationships, 19(5), 639-661.

80: sexual regrets of all college students Oswalt, S. B., Cameron, K. A., & Koob, J. J. (2005). Sexual regret in college students. Archives of sexual behavior, 34(6), 663-669.

81: 65 percent report infidelity Braithwaite, S. R., Lambert, N. M., Fincham, F. D., & Pasley, K. (2010). Does college-based relationship education decrease extradyadic involvement in relationships?. Journal of Family Psychology, 24(6), 740.

82: half of students end relationships due to infidelity Knox, D., Zusman, M. E., Kaluzny, M., & Sturdivant, L. (2000). Attitudes and behavior of college students toward infidelity. College Student Journal, 34(2), 162-165.

83: one-third tell their partner they have strayed Vail-Smith, K., Whetstone, L. M., & Knox, D. (2010). The Illusion of Safety in Monogamous Undergraduate Relationships. American journal of health behavior, 34(1), 12-20.

84: clashing personalities are at risk for a future apart Static and Dynamic Factors (2016). PREP Inc.

85: attractiveness has low correlation with well-being Gottman, J. M. (1994). An agenda for marital therapy. The heart of the matter: Perspectives on emotion in marital therapy, 256-293.

86: Smiling people are seen as being more physically attractive Ibid.

87: Intelligent and competent Ibid.

88: more eye-catching than others Ibid.

89: at least five positives for every negative Ibid.

90: one negative for every positive Ibid.

91: friends with benefits Owen, J., & Fincham, F. D. (2012). Friends with benefits relationships as a start to exclusive romantic relationships. Journal of Social and Personal Relationships, 29(7), 982-996.

92: more committed as time goes on Ibid.

93: sharing accomplishments Doran, L. (2012). Saving the world vs. kissing the girl [Lecture]. Retrieved from https://www.youtube.com/watch?v=752INSLlyf0

94: undergrads share good news Gable, S. L., Reis, H. T., Impett, E. A., & Asher, E. R. (2004). What do you do when things go right? The intrapersonal and interpersonal benefits of sharing positive events. Journal of personality and social psychology, 87(2), 228.

95: increased gratitude and closeness Woods, S., Lambert, N., Brown, P., Fincham, F., & May, R. (2015). “I’m so excited for you!” How an enthusiastic responding intervention enhances close relationships. Journal of Social and Personal Relationships, 32(1), 24-40.

96: more satisfied with active and constructive style Gable, S. L., Reis, H. T., Impett, E. A., & Asher, E. R. (2004). What do you do when things go right? The intrapersonal and interpersonal benefits of sharing positive events. Journal of personality and social psychology, 87(2), 228.

97: better than the experience itself Ibid.

98: turn down the heat before you boil over H.J Markman and others, Fighting FOR Your Marriage, Revised ed. (San Francisco: John Wiley & Sons, Inc., 2010), by permission of the authors.
99: job for this term Light, R. J. (2004). Making the most of college. Harvard University Press.

Back to Top

100: The engaged life emerges when we are using our strengths and talents Duckworth, A., Steen, T. A., & Seligman, M. E. (2005). Positive psychology in clinical practice. Annu. Rev. Clin. Psychol., 1, 629-651.

101: Deeper levels of concentration Buckingham, D. (2007). Beyond technology: Children’s learning in the age of digital media. Cambridge: Polity.

102: Greater levels of personal initiative Demerouti, E., Bakker, A. B., De Jonge, J., Janssen, P. P., & Schaufeli, W. B. (2001). Burnout and engagement at work as a function of demands and control. Scandinavian journal of work, environment & health, 279-286.

103: Greater motivation to learn 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.

104: Higher levels of performance Dubreuil, P., Forest, J., & Courcy, F. (2014). From strengths use to work performance: The role of harmonious passion, subjective vitality, and concentration. The Journal of Positive Psychology, 9(4), 335-349.

105: A sense of authenticity Wood, A. M., Linley, P. A., Maltby, J., Baliousis, M., & Joseph, S. (2008). The authentic personality: A theoretical and empirical conceptualization and the development of the Authenticity Scale. Journal of Counseling Psychology, 55(3), 385.

106: Happier lives Govindji, R., & Linley, P. A. (2007). Strengths use, self-concordance and well-being: Implications for strengths coaching and coaching psychologists. International Coaching Psychology Review, 2(2), 143-153.

107: Mihalhy Csikszentimihalyi was imprisoned with his family Sobel, D. (1995). Mihaly Csikszentmihalyi. Omni, 17(4), 73-80.

108: Martin Seligman called psychology “half-baked” Seligman, M. E. (2011). Learned optimism: How to change your mind and your life. Vintage.

109: Character Strengths and Virtues (CSV) Handbook Peterson, C., & Seligman, M. E. (2004). Character strengths and virtues: A handbook and classification (Vol. 1). Oxford University Press.

110: Awareness, Exploration, & Application Niemiec, R. M. (2013). VIA character strengths: Research and practice (The first 10 years). In Well-being and cultures (pp. 11-29). Springer Netherlands.

111: identifying strengths has been shown to increase confidence Rath, T. C. (2002). Measuring the impact of Gallup’s strengths-based development program for students. Princeton, NJ: The Gallup Organization.

112: sense of purpose Allan, B. A., & Duffy, R. D. (2014). Examining moderators of signature strengths use and well-being: Calling and signature strengths level. Journal of Happiness Studies, 15(2), 323-337.

113: only about one-third of people are familiar with their strengths Biswas-Diener, R., Kashdan, T. B., & Minhas, G. (2011). A dynamic approach to psychological strength development and intervention. The Journal of Positive Psychology, 6(2), 106-118.

114: ecstatic when this strength is part of your process Seligman, M. E. (2004). Authentic happiness: Using the new positive psychology to realize your potential for lasting fulfillment. Simon and Schuster.

115: A recent study led by Lucy Hone Hone, L. C., Jarden, A., Duncan, S., & Schofield, G. M. (2015). Flourishing in New Zealand workers: Associations with lifestyle behaviors, physical health, psychosocial, and work-related indicators. Journal of Occupational and Environmental Medicine, 57(9), 973-983.

116: Pair the lower strength with one of your top five Rust, T., Diessner, R., & Reade, L. (2009). Strengths only or strengths and relative weaknesses? A preliminary study. The Journal of Psychology, 143(5), 465-476.

117: “top three goals” Linley, P. A., Nielsen, K. M., Gillett, R., & Biswas-Diener, R. (2010). Using signature strengths in pursuit of goals: Effects on goal progress, need satisfaction, and well-being, and implications for coaching psychologists. International Coaching Psychology Review, 5(1), 6-15.

118: “the optimal experience” Csikszentmihalyi, M., & LeFevre, J. (1989). Optimal experience in work and leisure. Journal of personality and social psychology, 56(5), 815.

119: development of skills O’Neill, S. (1999). Flow theory and the development of musical performance skills. Bulletin of the Council for Research in Music Education, 129-134.

120: higher levels of performance Engeser, S., & Rheinberg, F. (2008). Flow, performance and moderators of challenge-skill balance. Motivation and Emotion, 32(3), 158-172.

121: positive emotion Rogatko, T. P. (2009). The influence of flow on positive affect in college students. Journal of Happiness Studies, 10(2), 133.

122: life satisfaction Edginton, C. R., Jordan, D. J., Degraaf, D. G., & Edginton, S. R. (2002). Leisure and life satisfaction: Fundamental perspective.

123: people are more creative when they are in flow Amabile, T. M., Barsade, S. G., Mueller, J. S., & Staw, B. M. (2005). Affect and creativity at work. Administrative science quarterly, 50(3), 367-403.

124: clear goals Demerouti, E. (2006). Job characteristics, flow, and performance: the moderating role of conscientiousness. Journal of occupational health psychology, 11(3), 266.
125: junk flow Csikszentmihalyi, M. (1997). Finding flow: The psychology of engagement with everyday life. Basic Books.

Back to Top

126: 425 million downloads Handrahan, M. (2010). Tetris now at 425 million paid mobile downloads. GameIndustry.biz. Retrieved June 23, 2016, from http://www.gamesindustry.biz/articles/2014-04-08-tetris-now-at-425-million-paid-mobile-downloads

127: Users imagined blocks as they went to sleep (The Tetris effect) Stickgold, R., Malia, A., Maguire, D., & O’Connor, M. G. (2000). Replaying the game: Hypnagogic images in normals and amnesics. Science, 290(5490), 350-353.

128: rearranging cereal boxes in grocery stores Earling, A. (1996). “The Tetris Effect: Do computer games fry your brain?” Philadelphia City Paper.

129: the more we revisit a path, the more likely our brain is to repeat the pattern Doidge, N. (2007). The brain that changes itself: Stories of personal triumph from the frontiers of brain science. New York, New York: The Penguin Group.

130: “Neurons that fire together, wire together” Shatz, C. as quoted in Doidge, N. (2007). The brain that changes itself: Stories of personal triumph from the frontiers of brain science. New York, New York:  The Penguin Group.

Back to Top

131: the record was broken again “Mile run world record progression.” (n.d.) In Wikipedia. Retrieved March 13, 2017 from https://en.wikipedia.org/wiki/Mile_run_world_record_progression

132: a sub four-minute mile has been achieved over 5,000 times Larson, P. “All-time men’s best mile race.” Retrieved March 13, 2017 from http://www.alltime-athletics.com/m_mileok.htm

133: “thinking traps” Thinking Traps. (n.d.). Retrieved July 13, 2016, from          http://youth.anxietybc.com/thinking-traps

134-136: fixed and growth mindsets Dweck, C. S. (2008). Mindset: The new psychology of success. Random House Digital, Inc.

137: Mindset graphic used with the permission of Carol Dweck and Nigel Holmes.

138: 40 percent have a fixed mindset, 40 percent have a growth mindset Dweck, C. (2008). Mindsets and math/science achievement.

139: a person’s mindset determined their reaction to an embarrassingly low grade Hong, Y. Y., Chiu, C. Y., Dweck, C. S., Lin, D. M. S., & Wan, W. (1999). Implicit theories, attributions, and coping: A meaning system approach. Journal of Personality and Social psychology, 77(3), 588.

140: reach out for help from others Ibid.

141: “priming” Priming (psychology). (n.d.). Retrieved July 13, 2016, from https://en.wikipedia.org/wiki/Priming_(psychology)

142: researchers tested the effects of priming mindsets Hong, Y. Y., Chiu, C. Y., Dweck, C. S., Lin, D. M. S., & Wan, W. (1999). Implicit theories, attributions, and coping: A meaning system approach. Journal of Personality and Social psychology, 77(3), 588.

143: people who believe there is something wrong with a relationship if it requires effort  Dweck, C. S. (2008). Mindset: The new psychology of success. Random House Digital, Inc., 150.

144: someone with a fixed mindset may date people who worship them Dweck, C. (2012). Presentation to the Masters of Applied Psychology Program, University of Pennsylvania, Philadelphia, PA.

145: Fixed mindsetters were more prone to leave a relationship Kammrath, L. K., & Dweck, C. (2006). Voicing conflict: Preferred conflict strategies among incremental and entity theorists. Personality and Social Psychology Bulletin, 32(11), 1497-1508.

146: “jumping to conclusions” Thinking Traps. (n.d.). Retrieved July 13, 2016, from          http://youth.anxietybc.com/thinking-traps

147: transformation from fixed to growth mindset Dweck, C. S. (2008). Mindset: The new psychology of success. Random House Digital, Inc.

148: Learn to hear your fixed mindset “voice” Dweck, C. S. (2008). Mindset: The new psychology of success. Random House Digital, Inc.

149: How we dress impacts our mindsets Adam, H., & Galinsky, A. D. (2012). Enclothed cognition. Journal of Experimental Social Psychology, 48(4), 918-925.

Back to Top

150: fewer than 20 percent E. Furda, personal communication, February 8, 2016.

151: Penn’s students struggled Seligman, M. E. (2011). Learned optimism: How to change your mind and your life. Vintage.

152: admittance process Ibid.

153: optimism predicts higher GPAs Peterson, C., & Barrett, L. C. (1987). Explanatory style and academic performance among university freshmen. Journal of personality and social psychology, 53(3), 603.

154: optimism predicts better social experiences Brissette, I., Scheier, M. F., & Carver, C. S. (2002). The role of optimism in social network development, coping, and psychological adjustment during a life transition. Journal of personality and social psychology, 82(1), 102.E. Furda, personal communication, February 8, 2016.

155: greater ability to bounce back after poor exam results Lai, J. C., & Wan, W. (1996). Dispositional optimism and coping with academic examinations. Perceptual and motor skills, 83(1), 23-27.

156: greater ability to recover after losses and tough times Nes, L. S., & Segerstrom, S. C. (2006). Dispositional optimism and coping: A meta-analytic review. Personality and social psychology review, 10(3), 235-251.

157: Optimisms take better care of their health Schwarzer, R. (1994). Optimism, vulnerability, and self-beliefs as health-related cognitions: A systematic overview. Psychology and health, 9(3), 161-180.

158: Optimists more likely to avoid alcohol, tobacco, and drug abuse Carvajal, S. C., Clair, S. D., Nash, S. G., & Evans, R. I. (1998). Relating optimism, hope, and self-esteem to social influences in deterring substance use in adolescents. Journal of Social and Clinical Psychology, 17(4), 443.

159: maintaining a healthy diet Kelloniemi, H., Ek, E., & Laitinen, J. (2005). Optimism, dietary habits, body mass index and smoking among young Finnish adults. Appetite, 45(2), 169-176.

160: exercise regularly Kavussanu, M., & McAuley, E. (1995). Exercise and optimism: are highly active individuals more optimistic?. Journal of Sport and Exercise Psychology, 17, 246-246.

161: optimists are better liked Helweg-Larsen, M., Sadeghian, P., & Webb, M. S. (2002). The stigma of being pessimistically biased. Journal of Social and Clinical Psychology, 21(1), 92.

162-163: Optimists experience less anxiety adjusting to new jobs Kluemper, D. H., Little, L. M., & Degroot, T. (2009). State or trait: effects of state optimism on job‐related outcomes. Journal of Organizational Behavior, 30(2), 209-231. Chang, E. C., Rand, K. L., & Strunk, D. R. (2000). Optimism and risk for job burnout among working college students: stress as a mediator. Personality and Individual Differences, 29(2), 255-263.

164-166: Optimists experience less anxiety adjusting to new schools Pritchard, M. E., Wilson, G. S., & Yamnitz, B. (2007). What predicts adjustment among college students? A longitudinal panel study. Journal of American College Health, 56(1), 15-22. Nes, L. S., & Segerstrom, S. C. (2006). Dispositional optimism and coping: A meta-analytic review. Personality and social psychology review, 10(3), 235-251. Ruthig, J. C., Haynes, T. L., Stupnisky, R. H., & Perry, R. P. (2009). Perceived academic control: Mediating the effects of optimism and social support on college students’ psychological health. Social psychology of education, 12(2), 233-249.

167: College students in general tend to consider life’s glass half-full Weinstein, N. D. (1980). Unrealistic optimism about future life events. Journal of personality and social psychology, 39(5), 806.

168: 60 percent of college students are optimists Seligman, M. E. (2011). Learned optimism: How to change your mind and your life. Vintage.

169: pessimism linked to lower salaries Segerstrom, S. C. (2007). Optimism and resources: Effects on each other and on health over 10 years. Journal of Research in Personality, 41(4), 772-786.

170: less success in school Chemers, M. M., Hu, L. T., & Garcia, B. F. (2001). Academic self-efficacy and first year college student performance and adjustment. Journal of Educational psychology, 93(1), 55.

171: less success in work Lifeng, Z. (2007). Effects of psychological capital on employees’ job performance, organizational commitment, and organizational citizenship behavior. Acta Psychologica Sinica, 2, 18.

172: lower overall satisfaction with life Chang, E. C. (1998). Dispositional optimism and primary and secondary appraisal of a stressor: Controlling for confounding influences and relations to coping and psychological and physical adjustment. Journal of Personality and Social Psychology, 74(4), 1109.

173: Kanye MTV Music Video Awards 2009. (2009, September 13). Retrieved from www.mtv.com/vma/2009

174: Pessimists are less likely to engage in risky behavior Fromme, K., Katz, E. C., & Rivet, K. (1997). Outcome expectancies and risk-taking behavior. Cognitive Therapy and Research, 21(4), 421-442.

175: 24 percent of college students are realists Sevincer, A. T., & Oettingen, G. (2013). Spontaneous mental contrasting and selective goal pursuit. Personality and Social Psychology Bulletin, 39(9), 1240-1254.

176: A study of more than 2,100 freshmen Solberg Nes, L., Evans, D. R., & Segerstrom, S. C. (2009). Optimism and college retention: mediation by motivation, performance, and adjustment. Journal of Applied Social Psychology, 39(8), 1887-1912.

177: Optimistic freshmen had larger networks of friends Brissette, I., Scheier, M. F., & Carver, C. S. (2002). The role of optimism in social network development, coping, and psychological adjustment during a life transition. Journal of personality and social psychology, 82(1), 102.

178: Optimism predicts happier romantic relationships Assad, K. K., Donnellan, M. B., & Conger, R. D. (2007). Optimism: an enduring resource for romantic relationships. Journal of personality and social psychology, 93(2), 285.

179: Millions of viewers watched Anthony Nesty win the gold International Olympic Committee. (2014). Olympic Marketing Fact File [Data file]. Retrieved from http://www.olympic.org/Documents/IOC_Marketing/OLYMPIC_MARKETING_FACT_%20FILE_2014.pdf

180: Extreme optimists are less likely to quit smoking Prokhorov, A. V., Warneke, C., de Moor, C., Emmons, K. M., Jones, M. M., Rosenblum, C. & Gritz, E. R. (2003). Self-reported health status, health vulnerability, and smoking behavior in college students: implications for intervention. Nicotine & Tobacco Research, 5(4), 545-552.

181: less likely to achieve goals Oettingen, G., Hönig, G., & Gollwitzer, P. M. (2000). Effective self-regulation of goal attainment. International Journal of Educational Research, 33(7), 705-732.

182: have lower college GPAs Haynes, T. L., Ruthig, J. C., Perry, R. P., Stupnisky, R. H., & Hall, N. C. (2006). Reducing the academic risks of over-optimism: The longitudinal effects of attributional retraining on cognition and achievement. Research in Higher Education, 47(7), 755-779.

183: Freshmen with unrealistically high perceptions of their academic ability Robins, R. W., & Beer, J. S. (2001). Positive illusions about the self: short-term benefits and long-term costs. Journal of personality and social psychology, 80(2), 340.

184: overly optimistic had a lower GPA than their pessimistic peers Robins, R. W., & Beer, J. S. (2001). Positive illusions about the self: short-term benefits and long-term costs. Journal of personality and social psychology, 80(2), 340.

185: more likely to smoke ‘em Dillard, A. J., McCaul, K. D., & Klein, W. M. (2006). Unrealistic optimism in smokers: Implications for smoking myth endorsement and self-protective motivation. Journal of health communication, 11(S1), 93-102.

186: when an optimist loses Gibson, B., & Sanbonmatsu, D. M. (2004). Optimism, pessimism, and gambling: The downside of optimism. Personality and Social Psychology Bulletin, 30(2), 149-160.

187: positive fantasies about finding a job Oettingen, G., & Mayer, D. (2002). The motivating function of thinking about the future: expectations versus fantasies. Journal of personality and social psychology, 83(5), 1198.

188: As Dr. Julie Norem Khazan, O. (2014, September 12). The upside of pessimism. The Atlantic. Retrieved from http://www.theatlantic.com/health/archive/2014/09/dont-think-positively/379993/

189: pessimists had the opposite response Spencer, S. M., & Norem, J. K. (1996). Reflection and distraction defensive pessimism, strategic optimism, and performance. Personality and Social Psychology Bulletin, 22(4), 354-365.

190: defensive pessimists are less satisfied Norem, J. K., & Cantor, N. (1986). Defensive pessimism: harnessing anxiety as motivation. Journal of personality and social psychology, 51(6), 1208.

191: The Resilience Factor Reivich, K., & Shatté, A. (2002). The resilience factor: 7 essential skills for overcoming life’s inevitable obstacles. Broadway Books.

192: Rethinking Positive Thinking Oettingen, G. (2015). Rethinking positive thinking: Inside the new science of motivation. Current.

193: Students who practice MC score better Oettingen, G., & Mayer, D. (2002). The motivating function of thinking about the future: expectations versus fantasies. Journal of personality and social psychology, 83(5), 1198.

194: try harder in class Oettingen, G., Pak, H. J., & Schnetter, K. (2001). Self-regulation of goal-setting: Turning free fantasies about the future into binding goals. Journal of personality and social psychology, 80(5), 736.

195: complete more school assignments Gawrilow, C., Morgenroth, K., Schultz, R., Oettingen, G., & Gollwitzer, P. M. (2013). Mental contrasting with implementation intentions enhances self-regulation of goal pursuit in schoolchildren at risk for ADHD. Motivation and Emotion, 37(1), 134-145.

196: bounce back more resiliently Williams, M. B., & Poijula, S. (2016). The PTSD workbook: Simple, effective techniques for overcoming traumatic stress symptoms. New Harbinger Publications.

197: aspiring grad students who used MC Kiesel, A., Steinhauser, M., Wendt, M., Falkenstein, M., Jost, K., Philipp, A. M., & Koch, I. (2010). Control and interference in task switching—A review.Psychological bulletin, 136(5), 849.

198: using MC can help you get together Sevincer, A. T., & Oettingen, G. (2013). Spontaneous mental contrasting and selective goal pursuit. Personality and Social Psychology Bulletin, 39(9), 1240-1254.

199: NYU students who envisioned Kappes, H. B., & Oettingen, G. (2011). Positive fantasies abot idealized futures sap energy. Journal of Experimental Social Psychology, 47(4), 719-729.

200: mental contrasting has been linked to creativity Oettingen, G., Marquardt, M. K., & Gollwitzer, P. M. (2012). Mental contrasting turns positive feedback on creative potential into successful performance. Journal of Experimental Social Psychology, 48(5), 990-996.

201: greater acceptance of people who are different from ourselves Oettingen, G., Mayer, D., Thorpe, J. S., Janetzke, H., & Lorenz, S. (2005). Turning fantasies about positive and negative futures into self-improvement goals. Motivation and Emotion, 29(4), 236-266.

202: ABCDE Seligman, M. E. (2011). Learned optimism: How to change your mind and your life. Vintage.

203: nine percent of students use MC spontaneously Sevincer, A. T., & Oettingen, G. (2013). Spontaneous mental contrasting and selective goal pursuit. Personality and Social Psychology Bulletin, 39(9), 1240-1254.

Back to Top

204: higher GPA Wolfe, R. N., & Johnson, S. D. (1995). Personality as a predictor of college performance. Educational and psychological measurement, 55(2), 177-185.

205: higher SAT scores Shoda, Y., Mischel, W., & Peake, P. K. (1990). Predicting adolescent cognitive and self-regulatory competencies from preschool delay of gratification: Identifying diagnostic conditions. Developmental psychology, 26(6), 978.

206: higher GREs and GMATs Schmeichel, B. J., Vohs, K. D., & Baumeister, R. F. (2003). Intellectual performance and ego depletion: role of the self in logical reasoning and other information processing. Journal of personality and social psychology, 85(1), 33.

207: higher education levels Ayduk, O., Mendoza-Denton, R., Mischel, W., Downey, G., Peake, P. K., & Rodriguez, M. (2000). Regulating the interpersonal self: strategic self-regulation for coping with rejection sensitivity. Journal of personality and social psychology, 79(5), 776.

208: use risky drugs less frequently Ibid.

209: more physically fit Schlam, T. R., Wilson, N. L., Shoda, Y., Mischel, W., & Ayduk, O. (2013). Preschoolers’ delay of gratification predicts their body mass 30 years later. The Journal of pediatrics, 162(1), 90-93.

210: thought ahead more, planned more, and were better able to pursue their goals Mischel, W., Shoda, Y., & Rodriguez, M. L. (1989). Delay of gratification in children. Science, 244(4907), 933.

211: more resilient, self-reliant, confident Ayduk, O., Mendoza-Denton, R., Mischel, W., Downey, G., Peake, P. K., & Rodriguez, M. (2000). Regulating the interpersonal self: strategic self-regulation for coping with rejection sensitivity. Journal of personality and social psychology, 79(5), 776.

212: made more money Moffitt, T. E., Arseneault, L., Belsky, D., Dickson, N., Hancox, R. J., Harrington, H., … & Sears, M. R. (2011). A gradient of childhood self-control predicts health, wealth, and public safety. Proceedings of the National Academy of Sciences, 108(7), 2693-2698.

213: effective problem solving, creative thinking, and controlling impulsive behavior Casey, B. J., Somerville, L. H., Gotlib, I. H., Ayduk, O., Franklin, N. T., Askren, M. K., … & Glover, G. (2011). Behavioral and neural correlates of delay of gratification 40 years later. Proceedings of the National Academy of Sciences, 108(36), 14998-15003.

214: lower rates of felony and misdemeanor charges Moffitt, T. E., Arseneault, L., Belsky, D., Dickson, N., Hancox, R. J., Harrington, H., … & Sears, M. R. (2011). A gradient of childhood self-control predicts health, wealth, and public safety. Proceedings of the National Academy of Sciences, 108(7), 2693-2698.

215: 70 percent of kids Mischel, W., & Ebbesen, E. B. (1970). Attention in delay of gratification. Journal of Personality and Social Psychology, 16(2), 329-337.

216: “the ability to do what matters most” McGonigal, K. (2011). The willpower instinct: How self-control works, why it matters, and what you can do to get more of it. Penguin.

217: 40 percent of college students began smoking Rigotti, N. A., Lee, J. E., & Wechsler, H. (2000). US college students’ use of tobacco products: results of a national survey. Jama, 284(6), 699-705.

218: Binge drinking in college is a predictor of major issues with alcohol in later years Jennison, K. M. (2004). The short‐term effects and unintended long‐term consequences of binge drinking in college: a 10‐year follow‐up study. The American journal of drug and alcohol abuse, 30(3), 659-684.

219: Self-control impacts depression, anxiety and loneliness Tangney, J. P., Baumeister, R. F., & Boone, A. L. (2004). High self‐control predicts good adjustment, less pathology, better grades, and interpersonal success. Journal of personality, 72(2), 271-324.

220: Too many choices and too little willpower can make you less likely to compromise Pocheptsova, A., Amir, O., Dhar, R., & Baumeister, R. F. (2009). Deciding without resources: Resource depletion and choice in context. Journal of Marketing Research, 46(3), 344-355.

221: The Rabbits gave up in just eight minutes Ayduk, O., Mendoza-Denton, R., Mischel, W., Downey, G., Peake, P. K., & Rodriguez, M. (2000). Regulating the interpersonal self: strategic self-regulation for coping with rejection sensitivity. Journal of personality and social psychology, 79(5), 776.

222: Smokers who abstain from cigarettes are more likely to binge on ice cream Duffy, J., & Hall, S. M. (1988). Smoking abstinence, eating style, and food intake. Journal of Consulting and Clinical Psychology, 56(3), 417.

223: Drinkers who say no become weaker on a test of physical endurance Muraven, M., & Shmueli, D. (2006). The self-control costs of fighting the temptation to drink. Psychology of Addictive Behaviors, 20(2), 154.

224: People who diet are more likely to cheat Ciarocco, N. J., Echevarria, J., & Lewandowski Jr, G. W. (2012). Hungry for love: The influence of self-regulation on infidelity. The Journal of social psychology, 152(1), 61-74.

225: willpower did not improve when doing tasks requiring little self-control Muraven, M. (2010). Building self-control strength: Practicing self-control leads to improved self-control performance. Journal of experimental social psychology, 46(2), 465-468.

226: strategies to resist the urge Lehrer, J. (2009). Don’t!. The secret of self-control. The New Yorker, 18.

227: “The key is to avoid temptation in the first place.” Ibid.

228: College students spend one-third of their waking life procrastinating Pychyl, T. A., Lee, J. M., Thibodeau, R., & Blunt, A. (2000). Five days of emotion: An experience sampling study of undergraduate student procrastination. Journal of social Behavior and personality, 15(5), 239.

229: ninety-five percent of college students procrastinate Ellis, A., & Knaus, W. J. (1979). Overcoming procrastination: or, how to think and act rationally in spite of life’s inevitable hassles. Signet.

230: 60 percent of college students believe they need professional help for procrastination Knaus, W. J. (2002). The procrastination workbook: Your personalized program for breaking free from the patterns that hold you back. New Harbinger.

231: 70 percent identify as procrastinators Ellis, A., & Knaus, W. J. (1979). Overcoming procrastination: or, how to think and act rationally in spite of life’s inevitable hassles. Signet.

232: at the end of the semester procrastinators retain less information and have worse grades Tice and Baumeister “Longitudinal study of procrastination, performance, stress, and health: The costs and benefits of dawdling.”

233: 20 breaths Blaime, M. “20 Breaths.” Retrieved from https://www.mainemed.com/sites/default/files/content/Twenty%20Breaths.pdf

234: regular exercise optimizes your willpower Oaten, M., & Cheng, K. (2006). Longitudinal gains in self‐regulation from regular physical exercise. British journal of health psychology, 11(4), 717-733.

235: sleep deprivation resembles mild intoxication Williamson, A. M., & Feyer, A. M. (2000). Moderate sleep deprivation produces impairments in cognitive and motor performance equivalent to legally prescribed levels of alcohol intoxication. Occupational and environmental medicine, 57(10), 649-655.

236: simply observing people who are exerting willpower can help raise our levels Hoyle, R. H. (2010). Regulatory accessibility and social influences on state self-control. Personality and Social Psychology Bulletin, 36(2), 251-263.

Back to Top

237: The University of Washington offers 227 majors Selbe, N. (2016, March 2). “These 26 colleges offer the most undergraduate majors.” Retrieved from http://rare.us/rare-life/money-rare-life/these-26-colleges-offer-the-most-undergraduate-majors/

238: The experiment consisted of two displays of jam Iyengar, S. S., & Lepper, M. R. (2000). When choice is demotivating: Can one desire too much of a good thing?. Journal of personality and social psychology, 79(6), 995.

239: 74 percent of students chose the opportunity to choose from six prompts Ibid.

240: The more choices you have, the less likely you are to choose Lenton, A. P., & Francesconi, M. (2011). Too much of a good thing? Variety is confusing in mate choice. Biology letters, 7(4), 528-531.

241: speed daters Ibid.

242: online dating Lenton, A. P., Fasolo, B., & Todd, P. M. (2008). “Shopping” for a mate: expected versus experienced preferences in online mate choice. IEEE Transactions on Professional Communication, 51(2), 169-182.

243: “I feel left out of things going on around me” Harris, L. (1987). Inside America (Vol. 70). Vintage.

244: satisficers consider fewer options, engage in less social comparisons, and agonize less over options Schwartz, B., Ward, A., Monterosso, J., Lyubomirsky, S., White, K., & Lehman, D. R. (2002). Maximizing versus satisficing: happiness is a matter of choice. Journal of personality and social psychology, 83(5), 1178.

245: maximizers earned higher salaries Iyengar, S. S., Wells, R. E., & Schwartz, B. (2006). Doing better but feeling worse looking for the “best” job undermines satisfaction. Psychological Science, 17(2), 143-150.

Back to Top

246: 85% of college students report feeling stressed every day Edison Media Research. (2009). mtvU AP 2009 Economy, College Stress and Mental Health Poll. Somerville: Associated Press and mtvU. Retrieved from  http://cdn.halfofus.com/wp-content/uploads/2013/10/mtvU-AP-2009-Economy-    College-Stress-and-Mental-Health-Poll-Executive-Summary-May-2009.pdf

247: 60% of students felt so much stress they couldn’t get their work done Ibid.

248: higher stress levels correlate with higher rates of depression and anxiety McCarthy, C. J., Fouladi, R. T., Juncker, B. D., & Matheny, K. B. (2006). Psychological resources as stress buffers: Their relationship to university students’ anxiety and depression. Journal of College Counseling, 9(2), 99-111.

249: the dominant message in the United States about stress is to reduce it Crum, Alia J., Peter Salovey, and Shawn Achor. “Rethinking stress: The role of mindsets in determining the stress response.” Journal of personality and social psychology 104.4 (2013): 716.

250: 70% of respondents reported that high levels of stress impacted their lives Blendon, R. J., Steel Fisher, G. K., Weldon, K. J., Benson, J., Brule, M., Mann, F., … & Kramer, A. (2014). The burden of stress in America. NPR/Robert Wood Johnson Foundation Harvard School of Public Health, 1-12.

251: Stress is when “something you care about is at stake.” McGonigal, K. (2016). The upside of stress: Why stress is good for you, and how to get good at it. Penguin.

252: Stress Mindset Measure Crum, A. J., Salovey, P., & Achor, S. (2013). Rethinking stress: The role of mindsets in determining the stress response. Journal of personality and social psychology, 104(4), 716.

253-254: The vast majority of Americans score high on stress-is-harmful Ibid. Blendon, R. J., Steel Fisher, G. K., Weldon, K. J., Benson, J., Brule, M., Mann, F., … & Kramer, A. (2014). The burden of stress in America. NPR/Robert Wood Johnson Foundation Harvard School of Public Health, 1-12.

255: Yerkes Dodson experiment Hancock, P. A., & Ganey, H. C. (2003). From the inverted-U to the extended-U: The evolution of a law of psychology. Journal of Human Performance in Extreme Environments, 7(1), 3.

256: a just-right dose of stress can lead to peak performance Ibid.

257: students who couldn’t manage stress had lower GPAs “Study shows direct link between health-related behaviors and grades.” (2008, Sept 21). Medical Press. Retrieved from https://medicalxpress.com/news/2008-10-link-health-related-behaviors-grades.html

258: students had escalating amounts of caffeine Anderson, K. J. (1994). Impulsitivity, caffeine, and task difficulty: A within-subjects test of the Yerkes-Dodson law. Personality and Individual Differences, 16(6), 813-829.

259: if students feel they can handle stress, grades are not impacted “Study shows direct link between health-related behaviors and grades.” (2008, Sept 21). Medical Press. Retrieved from https://medicalxpress.com/news/2008-10-link-health-related-behaviors-grades.html

260: stress-is-helpful mindset Crum, A. J., Salovey, P., & Achor, S. (2013). Rethinking stress: The role of mindsets in determining the stress response. Journal of personality and social psychology, 104(4), 716.

261: employees who watched stress-is-helpful videos performed better Ibid.

262:  trouble concentrating on SAT due to anxiety Cassady, J. C., & Johnson, R. E. (2002). Cognitive test anxiety and academic performance. Contemporary educational psychology, 27(2), 270-295.

263: mismatch theory McGonigal, K. (2016). The upside of stress: Why stress is good for you, and how to get good at it. Penguin.

264: anxiety can drop 10 percent of final SAT score Cassady, J. C., & Johnson, R. E. (2002). Cognitive test anxiety and academic performance. Contemporary educational psychology, 27(2), 270-295.

265: More than 500,000 people the GRE every year Educational Testing Service. (2014) “A snapshot of the individuals who took the GRE revised General Test.” Retrieved from https://www.ets.org/s/gre/pdf/snapshot_test_taker_data_2014.pdf

266: Jeremy Jamieson’s study on reframing GRE stress Jamieson, J. P., Mendes, W. B., Blackstock, E., & Schmader, T. (2010). Turning the knots in your stomach into bows: Reappraising arousal improves performance on the GRE. Journal of Experimental Social Psychology, 46(1), 208-212.

267: 85 percent of people advise calm in the face of a storm  Brooks, A. W. (2014). Get excited: reappraising pre-performance anxiety as excitement. Journal of Experimental Psychology: General, 143(3), 1144.

268: “I am excited” group scored higher when singing in public Ibid.

269: “I am excited” group scored higher on public speaking and math problems Ibid.

270: vagus nerve Berthoud, H. R., & Neuhuber, W. L. (2000). Functional and chemical anatomy of the afferent vagal system. Autonomic Neuroscience, 85(1), 1-17.

Back to Top

271: most successful actors Chakravorty, D. (2016). Highest grossing actors of all time. IMDb. Retrieved from http://www.imdb.com/list/ls074328260/

272: Difficult Girl Dunham, L. (2014, September 1). Difficult Girl. The New Yorker.

273: finding therapy Wilde, J. (2003). More than skin deep. The Guardian. Retrieved from        https://www.theguardian.com/film/2003/nov/08/features

274: undergoing behavioral therapy Caruso, K. (n.d.). ‘Harry Potter’ author J.K. Rowling: ‘I considered suicide’. Suicide Prevention, Awareness, and Support. Retrieved from http://www.suicide.org/jk-rowling-considered-suicide.html

275:  50 percent of people encounter challenges Kessler, R. C., Berglund, P., Demler, O., Jin, R., Merikangas, K. R., & Walters, E. E. (2005). Lifetime prevalence and age-of-onset distributions of DSM-IV disorders in the National Comorbidity Survey Replication. Archives of general psychiatry, 62(6), 593-602.

276: before their senior year Kessler, R. C., Amminger, G. P., Aguilar‐Gaxiola, S., Alonso, J., Lee, S., & Ustun, T. B. (2007). Age of onset of mental disorders: a review of recent literature. Current opinion in psychiatry, 20(4), 359.

277: depression and anxiety Balon, R., Beresin, E. V., Coverdale, J. H., Louie, A. K., & Roberts, L. W. (2015). College mental health: a vulnerable population in an environment with systemic deficiencies.

278: not wanting to live Drum, D. J., Brownson, C., Denmark, A. B., & Smith, S. E. (2009). New data on the nature of suicidal crises in college students: Shifting the paradigm. Professional Psychology: Research and Practice, 40(3), 213-222.

279: counseling center Castonguay, L. G., Locke, B. D., & Hayes, J. A. (2011). The center for collegiate mental health: An example of a practice-research network in university counseling centers. Journal of College Student Psychotherapy, 25(2), 105-119.

280: just doesn’t work Penn, Schoen, & Berland Associates. (2004). [Survey for the American Psychological Association]. Unpublished survey.

281: feel significantly better Howard, K. I., Kopta, S. M., Krause, M. S., & Orlinsky, D. E. (1986). The dose–effect relationship in psychotherapy.

282: effect size Leichsenring, F., & Rabung, S. (2008). Effectiveness of long-term psychodynamic psychotherapy: A meta-analysis. Jama, 300(13), 1551-1565.

283: grows over time Covin, R., Ouimet, A. J., Seeds, P. M., & Dozois, D. J. (2008). A meta-analysis of CBT for pathological worry among clients with GAD. Journal of anxiety disorders, 22(1), 108-116.

284: increase by 50 percent Leichsenring, F., & Rabung, S. (2008). Effectiveness of long-term psychodynamic psychotherapy: A meta-analysis. Jama, 300(13), 1551-1565.

285: same amount of change  Boyce, C. J., & Wood, A. M. (2010). Money or mental health: the cost of alleviating psychological distress with monetary compensation versus psychological therapy. Health Economics, Policy and Law, 5(04), 509-516.

286: skills to create change Lambert, M. J. (1992). Psychotherapy outcome research: Implications for integrative and eclectical therapists.

287: guideline for change Prochaska, J. O., & DiClemente, C. C. (2005). The transtheoretical approach. Handbook of psychotherapy integration, 2, 147-171.

288: relationship determines success of treatment Orlinsky, D. E., Grawe, K., & Parks, B. K. (1994). Process and outcome in psychotherapy: noch einmal.

289: predicting a good outcome Lambert, M. J. (1992). Psychotherapy outcome research: Implications for integrative and eclectical therapists.

290: confidence as placebo Ibid.

291: on the right track Brown, J., Dreis, S., & Nace, D. K. (1999). What really makes a difference in psychotherapy outcome? Why does managed care want to know?.

292: gave their therapists feedback Lambert, M. J., Whipple, J. L., Hawkins, E. J., Vermeersch, D. A., Nielsen, S. L., & Smart, D. W. (2003). Is it time for clinicians to routinely track patient outcome? A meta‐analysis. Clinical Psychology: Science and Practice, 10(3), 288-301.

293: find someone else Hubble, M. A., Duncan, B. L., & Miller, S. D. (1999). The heart and soul of change: What works in therapy. American Psychological Association.

Back to Top

294: obesity 29 Most Obese Countries In The World. (2015, November 02). Retrieved March 15, 2017, from http://www.worldatlas.com/articles/29-most-obese-countries-in-the-world.html

295: eating disorders Eating Disorder Statistics • National Association of Anorexia Nervosa and Associated Disorders. (2017). Retrieved from http://www.anad.org/get-information/about-eating-disorders/eating-disorders-statistics/

296:pre – TV there was not a single case Becker, A. E., Burwell, R. A., Herzog, D. B., Hamburg, P., & Gilman, S. E. (2002). Eating behaviours and attitudes following prolonged exposure to television among ethnic Fijian adolescent girls. The British Journal of Psychiatry, 180(6), 509-514.

297: first undergraduate PE program Cardinal, B. J., Sorensen, S. D., & Cardinal, M. K. (2012). Historical perspective and current status of the physical education graduation requirement at American 4-year colleges and universities. Research Quarterly for Exercise and Sport, 83(4), 503-512.t

298: five to ten miles on their feet Ratey, J. J., & Hagerman, E. (2008). Spark: The revolutionary new science of exercise and the brain. Little Brown & Company.

299: hormones and neurotransmitters Meeusen, R., & De Meirleir, K. (1995). Exercise and brain neurotransmission. Sports Medicine, 20(3), 160-188.

300: benefits of moving Schwartz, K. (n.d.). Why Kids Need to Move, Touch and Experience to Learn. Retrieved July 14, 2016, from http://ww2.kqed.org/mindshift/2015/03/26/why-kids-need-to-move-touch-and-experience-to-learn/

301: “We grow brain cells, you fill them up” Ratey, J. J., & Hagerman, E. (2008). Spark: The revolutionary new science of exercise and the brain. Little Brown & Company.

302: TIMSS Ibid.

303: Brain Derived Neurotrophic Factor  Ibid.

304: frontal lobes Crews, F. T., & Boettiger, C. A. (2009). Impulsivity, frontal lobes and risk for addiction. Pharmacology Biochemistry and Behavior, 93(3), 237-247.

305: biggest bump from aerobic exercise Griffin, É. W., Mullally, S., Foley, C., Warmington, S. A., O’Mara, S. M., & Kelly, Á. M. (2011). Aerobic exercise improves hippocampal function and increases BDNF in the serum of young adult males. Physiology & behavior, 104(5), 934-941.

306: memorize 90 pictures van Dongen, E. V., Kersten, I. H., Wagner, I. C., Morris, R. G., & Fernández, G. (2016). Physical Exercise Performed Four Hours after Learning Improves Memory Retention and Increases Hippocampal Pattern Similarity during Retrieval. Current Biology, 26(13), 1722-1727.

307: better memory with aerobic exercise Moon, H. Y., Becke, A., Berron, D., Becker, B., Sah, N., Benoni, G., … & Duzel, E. (2016). Running-induced systemic cathepsin B secretion is associated with memory function. Cell Metabolism, 24(2), 332-340.

308: self handicap Ommundsen, Y. (2001). Self-handicapping strategies in physical education classes: The influence of implicit theories of the nature of ability and achievement goal orientations. Psychology of Sport and Exercise, 2(3), 139-156.

309: decreased weight, body fat and blood pressure Crum, A. J., & Langer, E. J. (2007). Mind-set matters exercise and the placebo effect. Psychological Science, 18(2), 165-171.

310: placebo effect Ibid.

311: negative about future Reynolds, A. L., & Weigand, M. J. (2010). The relationships among academic attitudes, psychological attitudes, and the first-semester academic achievement of first-year college students. Journal of Student Affairs Research and Practice, 47(2), 175-195.

312: more likely to exercise Steptoe, A., & Wardle, J. (2001). Locus of control and health behaviour revisited: a multivariate analysis of young adults from 18 countries. British journal of Psychology, 92(4), 659-672.

313: surfing lessons Treating PTSD with Surf Therapy | Psych Central. (2011). Retrieved July 14, 2016, from http://psychcentral.com/lib/treating-ptsd-with-surf-therapy/

314: strength training Rosenbaum, S., Sherrington, C., & Tiedemann, A. (2015). Exercise augmentation compared with usual care for post‐traumatic stress disorder: a randomized controlled trial. Acta Psychiatrica Scandinavica, 131(5), 350-359.

315: no longer in their hands Ibid.

316: sleeping better Chennaoui, M., Arnal, P. J., Sauvet, F., & Léger, D. (2015). Sleep and exercise: a reciprocal issue?. Sleep medicine reviews, 20, 59-72.

317: steps per day Wilber, B. L. (2004). Information presented at the 51st American College of Sports Medicine Annual Meeting, Indianapolis, IN.

318: sitting for the rest of the day Healy, G. N., Dunstan, D. W., Salmon, J., Cerin, E., Shaw, J. E., Zimmet, P. Z., & Owen, N. (2008). Breaks in sedentary time beneficial associations with metabolic risk. Diabetes care, 31(4), 661-666.

319: stuck in park Owen, N., Sparling, P. B., Healy, G. N., Dunstan, D. W., & Matthews, C. E. (2010, December). Sedentary behavior: emerging evidence for a new health risk. In Mayo Clinic Proceedings (Vol. 85, No. 12, pp. 1138-1141). Elsevier.

320: enhances mental performance Madan, C. R., & Singhal, A. (2012). Using actions to enhance memory: effects of enactment, gestures, and exercise on human memory. Frontiers in Psychology, 3, 507.

321: more creative Campion, M., & Levita, L. (2014). Enhancing positive affect and divergent thinking abilities: Play some music and dance. The Journal of Positive Psychology, 9(2), 137-145.

322: move between standing and sitting Karakolis, T., & Callaghan, J. P. (2014). The impact of sit–stand office workstations on worker discomfort and productivity: a review. Applied ergonomics, 45(3), 799-806.

323: regular exercise US Department of Health and Human Services. (2012). Centers for Disease Control and Prevention Youth Risk Behavior Surveillance—United States, 2011. Surveillance Summaries, 61(4).

Back to Top

324: fuel and energy Book by Claude Fischler in reference by Paul Rozin, book in press.

325: skipped breakfast altogether Thiagarajah, K., & Torabi, M. R. (2009). Irregular Breakfast Eating and Associated Health Behaviors: A Pilot Study among College Students. Health Educator, 41(1), 4-10.

326:breakfast eaters do better Rampersaud, G. C., Pereira, M. A., Girard, B. L., Adams, J., & Metzl, J. D. (2005). Breakfast habits, nutritional status, body weight, and academic performance in children and adolescents. Journal of the American Dietetic Association, 105(5), 743-760.

327:if they had breakfast that morning Phillips, G. W. (2005). Does Eating Breakfast Affect the Performance of College Students on Biology Exams?. Bioscene: Journal of College Biology Teaching, 30(4), 15-19.

328: tend to weigh less Rampersaud, G. C., Pereira, M. A., Girard, B. L., Adams, J., & Metzl, J. D. (2005). Breakfast habits, nutritional status, body weight, and academic performance in children and adolescents. Journal of the American Dietetic Association, 105(5), 743-760.

329: quick fix Thiagarajah, K., & Torabi, M. R. (2009). Irregular Breakfast Eating and Associated Health Behaviors: A Pilot Study among College Students. Health Educator, 41(1), 4-10.

330: greater creativity Conner, T. S., Brookie, K. L., Richardson, A. C., & Polak, M. A. (2015). On carrots and curiosity: eating fruit and vegetables is associated with greater flourishing in daily life. British journal of health psychology, 20(2), 413-427.

331: fruit and vegetable consumption Warner, R. M., Frye, K., Morrell, J. S., & Carey, G. Fruit and Vegetable Intake Predicts Positive Affect. Journal of Happiness Studies, 1-18.

332: unemployed Blanchflower, D. G., Oswald, A. J., & Stewart-Brown, S. (2013). Is psychological well-being linked to the consumption of fruit and vegetables?. Social Indicators Research, 114(3), 785-801.

333: positive emotions and appetite Otake, K., & Kato, K. Subjective Happiness and Emotional Responsiveness to Food Stimuli. Journal of Happiness Studies, 1-18.

334: oldest senses Martin, G. N. (2013). The neuropsychology of smell and taste. Psychology Press.

335: comfort food Wagner, H. S., Ahlstrom, B., Redden, J. P., Vickers, Z., & Mann, T. (2014). The myth of comfort food. Health psychology, 33(12), 1552.

336: pulled out of thin air Khazan, O. (2014, September 5). The Origin of the ‘Freshman 15’ Myth. The Atlantic.

337:3.8 pounds Vella-Zarb, R. A., & Elgar, F. J. (2009). The ‘freshman 5’: a meta-analysis of weight gain in the freshman year of college. Journal of American College Health, 58(2), 161-166.

338: weighing less Graham, M. A., & Jones, A. L. (2002). Freshman 15: valid theory or harmful myth?. Journal of American College Health, 50(4), 171-173.

339: factor associated with putting on a few pounds Zagorsky, J. L., & Smith, P. K. (2011). The freshman 15: a critical time for obesity intervention or media myth?. Social Science Quarterly, 92(5), 1389-1407.

340: over 221 food decisions a day Wansink, B., & Sobal, J. (2007). Mindless eating: the 200 daily food decisions we overlook. Environment and Behavior, 39(1), 106-123.

341: large bowl to eat from Ibid.

342: more likely to eat healthier food Murphy, M. J., Mermelstein, L. C., Edwards, K. M., & Gidycz, C. A. (2012). The benefits of dispositional mindfulness in physical health: a longitudinal study of female college students. Journal of American College Health, 60(5), 341-348.

Back to Top

343: sleep an average of one full hour less Hicks, R. A., & Pellegrini, R. J. (1991). The changing sleep habits of college students. Perceptual and Motor Skills, 72(3 suppl), 1106-1106.

344: consistently get a good night of rest Lund, H. G., Reider, B. D., Whiting, A. B., & Prichard, J. R. (2010). Sleep patterns and predictors of disturbed sleep in a large population of college students. Journal of adolescent health, 46(2), 124-132.

345: worse academic performance, more anxiety and depression Hershner, S. D., & Chervin, R. D. (2014). Causes and consequences of sleepiness among college students. Nat Sci Sleep, 6, 73-84.

346: national collegiate sleep average Hicks, R. A., & Pellegrini, R. J. (1991). The changing sleep habits of college students. Perceptual and Motor Skills, 72(3 suppl), 1106-1106.

347: sleep related crashes AASM News Archive. (n.d.). Retrieved July 16, 2016, from http://www.aasmnet.org/articles.aspx?id=883

348: cognitive equivalent to driving while intoxicated Hershner, S. D., & Chervin, R. D. (2014). Causes and consequences of sleepiness among college students. Nat Sci Sleep, 6, 73-84.

349: only 60 percent of the positive ones Stickgold, R. (2015). Sleep on it!. Scientific American, 313(4), 52-57.

350: all-nighters scored lower Pilcher, J. J., & Walters, A. S. (1997). How sleep deprivation affects psychological variables related to college students’ cognitive performance. Journal of American College Health, 46(3), 121-126.

351: two full hours less a day National Heart, Lung, and Blood Institute. (2006). Your guide to healthy sleep.

352: increase in motor speed Walker, M. P., & Stickgold, R. (2004). Sleep-dependent learning and memory consolidation. Neuron, 44(1), 121-133.

353: how sleep propels our ability to learn Djonlagic, I., Rosenfeld, A., Shohamy, D., Myers, C., Gluck, M., & Stickgold, R. (2009). Sleep enhances category learning. Learning & Memory, 16(12), 751-755.

354: two grades better than their sleep-deprived peers Hershner, S. D., & Chervin, R. D. (2014). Causes and consequences of sleepiness among college students. Nat Sci Sleep, 6, 73-84.

355: 50 percent reduction in your immune system Irwin, M., McClintick, J., Costlow, C., Fortner, M., White, J., & Gillin, J. C. (1996). Partial night sleep deprivation reduces natural killer and cellular immune responses in humans. The FASEB journal, 10(5), 643-653.

356: photographed after an all-nighter Axelsson, J., Sundelin, T., Ingre, M., Van Someren, E. J., Olsson, A., & Lekander, M. (2010). Beauty sleep: experimental study on the perceived health and attractiveness of sleep deprived people. Bmj, 341, c6614.

357: leptin Stickgold, R. (2015). Sleep on it!. Scientific American, 313(4), 52-57.

358: boost in endocannabinoid levels Bromwich, J. (2016, March 4). Poor Sleep Gives You the Munchies, Study Says. The New York Times.

359: nappers make up 52 percent of high academic performers Eliasson, A. H., Lettieri, C. J., & Eliasson, A. H. (2010). Early to bed, early to rise! Sleep habits and academic performance in college students. Sleep and Breathing, 14(1), 71-75.

360: equivalent to an hour of nighttime sleep Weintraub, K. (2015, July 24). Ask Well, Catching Up on Lost Sleep. The New York Times.

361: “start school later” Kelley, P., Lockley, S. W., Foster, R. G., & Kelley, J. (2015). Synchronizing education to adolescent biology:‘let teens sleep, start school later’. Learning, Media and Technology, 40(2), 210-226.

362: wake up still feeling exhausted Hershner, S. D., & Chervin, R. D. (2014). Causes and consequences of sleepiness among college students. Nat Sci Sleep, 6, 73-84.

363: successful and steady nights O’Connor, A. (2015, October 15). Do We Really Need to Sleep 7 Hours a Night? The New York Times.

Back to Top

364: “Nothing is more common than the desire to be remarkable.” Holmes, O.W.  (1858) The Autocrat of the Breakfast-Table. Boston, MA: Phillips, Sampson, and Company.

365: Sir Francis Galton studied experts Galton, F. (1869). Hereditary genius: An inquiry into its laws and consequences (Vol. 27). Macmillan.

366: ten-year mark William, L. B., & Harter, N. (1899). Studies on the telegraphic language: The acquisition of a hierarchy of habits. Psychological review, 6(4), 345.

367: debunked the theory that IQ was the key to success Terman, L. M., & Oden, M. H. (1947). The gifted child grows up: Twenty-five years’ follow-up of a superior group (Vol. 4). Stanford University Press.

368: expert development Ericsson, K. A., Charness, N., Feltovich, P. J., & Hoffman, R. R. (Eds.). (2006). The Cambridge handbook of expertise and expert performance. Cambridge University Press.

369: excellence is not about inherent talents There are a few exceptions, such as height for basketball players, Vikings, and people who specialize in getting cereal from the top shelf.

370: hard work Ericsson, K. A., & Charness, N. (1994). Expert performance: Its structure and acquisition. American psychologist, 49(8), 725.

371: Bill Gates and Warren Buffet Cable, A. J. (2015). Opportunity-cost conflicts in corporate law. Case W. Res. L. Rev., 66, 51.

372: at least ten years Chipman, S. F., Segal, J. W., & Glaser, R. (2013). Thinking and Learning Skills: Volume 2: Research and Open Questions. Routledge.

373: three hours a day Ericsson, K. A., Krampe, R. T., & Tesch-Römer, C. (1993). The role of deliberate practice in the acquisition of expert performance. Psychological review, 100(3), 363.

374: average age of “groundbreaking innovators” has been rising Jones, B. F. (2005). Age and great invention (No. w11359). National Bureau of Economic Research.

375: James Madison graduated from Princeton in two years Cheney, L. (2014). James Madison: A life reconsidered. Penguin.

376: zero references to passion, meaning, purpose Ericsson, K. A., Charness, N., Feltovich, P. J., & Hoffman, R. R. (Eds.). (2006). The Cambridge handbook of expertise and expert performance. Cambridge University Press.

377: relationships are key to doing our best Simmons, B. L., Gooty, J., Nelson, D. L., & Little, L. M. (2009). Secure attachment: Implications for hope, trust, burnout, and performance. Journal of Organizational Behavior, 30(2), 233-247.

378: spend less than five hours a week with friends Eagan, K., Stolzenberg, E. B., Ramirez, J. J., Aragon, M. C., Suchard, M. R., & Hurtado, S. (2014). The American freshman: National norms fall 2014. Los Angeles: Higher Education Research Institute, UCLA.

379: positive relationships decrease stress Beckes, L., & Coan, J. A. (2011). Social baseline theory: The role of social proximity in emotion and economy of action. Social and Personality Psychology Compass, 5(12), 976-988.

380: after stressful things happen Mikulincer, M., Florian, V., & Weller, A. (1993). Attachment styles, coping strategies, and posttraumatic psychological distress: the impact of the Gulf War in Israel. Journal of personality and social psychology, 64(5), 817.

381: vent about rough times, celebrate the great Carmeli, A., Brueller, D., & Dutton, J. E. (2009). Learning behaviours in the workplace: The role of high‐quality interpersonal relationships and psychological safety. Systems Research and Behavioral Science, 26(1), 81-98.

382: “a better understanding of social and other factors” Ericsson, K. A., & Charness, N. (1994). Expert performance: Its structure and acquisition. American psychologist, 49(8), 725.

Back to Top

383: 75% of undergrads are searching for meaning and purpose Astin, A. W., Astin, H. S., Lindholm, J. A., Bryant, A. N., Szelényi, K., & Calderone, S. (2005). The spiritual life of college students: A national study of college students’ search for meaning and purpose. Los Angeles, CA: UCLA Higher Education Research Institute.

384: find meaning with your friends Ibid.

385: joyful or challenging Pennebaker, J. W., Kiecolt-Glaser, J. K., & Glaser, R. (1988). Disclosure of traumas and immune function: health implications for psychotherapy. Journal of consulting and clinical psychology, 56(2), 239.

386: increased resilience and lower levels of stress Mascaro, N., & Rosen, D. H. (2006). The role of existential meaning as a buffer against stress. Journal of Humanistic Psychology, 46(2), 168-190.

387: depression Mascaro, N., & Rosen, D. H. (2005). Existential meaning’s role in the enhancement of hope and prevention of depressive symptoms. Journal of personality, 73(4), 985-1014.

388: considered even more desirable by friends Stillman, T. F., Lambert, N. M., Fincham, F. D., & Baumeister, R. F. (2011). Meaning as magnetic force: Evidence that meaning in life promotes interpersonal appeal. Social Psychological and Personality Science, 2(1), 13-20.

389: three foundational principles Steger, M. F. (2012). Experiencing meaning in life. The human quest for meaning: Theories, research, and applications, 165-184.

390: when we believe our studies are enhancing our abilities to make a difference Allan, B. A., Duffy, R. D., & Douglass, R. (2015). Meaning in life and work: A developmental perspective. The Journal of Positive Psychology, 10(4), 323-331.

391: purpose in life Steger, M. F. (2012). Experiencing meaning in life. The human quest for meaning: Theories, research, and applications, 165-184.

392: Dave began tutoring Mathews, J. (2009). Work hard. Be nice.: How two inspired teachers created the most promising schools in America. Algonquin Books.

393: meaning associated with most profound effects Schueller, S. M., & Seligman, M. E. (2010). Pursuit of pleasure, engagement, and meaning: Relationships to subjective and objective measures of well-being. The Journal of Positive Psychology, 5(4), 253-263.

394: enjoy work more Bonebright, C. A., Clay, D. L., & Ankenmann, R. D. (2000). The relationship of workaholism with work–life conflict, life satisfaction, and purpose in life. Journal of Counseling Psychology, 47(4), 469.

395: experience more positive emotions Hicks, J. A., & King, L. A. (2007). Meaning in life and seeing the big picture: Positive affect and global focus. Cognition and Emotion, 21(7), 1577-1584.

396: more hopeful Mascaro, N., & Rosen, D. H. (2005). Existential meaning’s role in the enhancement of hope and prevention of depressive symptoms. Journal of personality, 73(4), 985-1014.

397: meaning is a powerful buffer Mascaro, N., & Rosen, D. H. (2006). The role of existential meaning as a buffer against stress. Journal of Humanistic Psychology, 46(2), 168-190.

398: negative emotions Steger, M. F., Kashdan, T. B., & Oishi, S. (2008). Being good by doing good: Daily eudaimonic activity and well-being. Journal of Research in Personality, 42(1), 22-42.

399: greater range of activities Steger, M. F. (2012). Experiencing meaning in life. The human quest for meaning: Theories, research, and applications, 165-184.

400: 34 percent of students Knowledge Is Power Program. (2016). College Completion Report. Retrieved from http://www.kipp.org/wp-content/uploads/2016/09/CollegeCompletionReport.pdf

401: 80 percent of KIPP students go to college Ibid.

Back to Top

402: 84 percent Vallerand, R. J., Blanchard, C., Mageau, G. A., Koestner, R., Ratelle, C., Léonard, M., … & Marsolais, J. (2003). Les passions de l’ame: on obsessive and harmonious passion. Journal of personality and social psychology, 85(4), 756.

403: “a strong inclination toward an activity that people like” Ibid.

404: talk about yourself differently Ibid.

405: “100 percent of people who are experts are passionate.” Vallerand, R. J. (2008). On the psychology of passion: In search of what makes people’s lives most worth living. Canadian Psychology/Psychologie Canadienne, 49(1), 1.

406: drama majors with higher levels of passion Vallerand, R. J., Salvy, S. J., Mageau, G. A., Elliot, A. J., Denis, P. L., Grouzet, F. M., & Blanchard, C. (2007). On the role of passion in performance. Journal of personality, 75(3), 505-534.

407: focus through the frustration Vallerand, R. J., Blanchard, C., Mageau, G. A., Koestner, R., Ratelle, C., Léonard, M., … & Marsolais, J. (2003). Les passions de l’ame: on obsessive and harmonious passion. Journal of personality and social psychology, 85(4), 756.

408: “harmonious” and “obsessive” Lafrenière, M. A. K., St-Louis, A. C., Vallerand, R. J., & Donahue, E. G. (2012). On the relation between performance and life satisfaction: The moderating role of passion. Self and Identity, 11(4), 516-530.

409: obsessive passion is done for extrinsic motivators Vallerand, R. J., Salvy, S. J., Mageau, G. A., Elliot, A. J., Denis, P. L., Grouzet, F. M., & Blanchard, C. (2007). On the role of passion in performance. Journal of personality, 75(3), 505-534.

410: Olympic cyclists Vallerand, R. J., & Miquelon, P. (2007). Passion for Sport in Athletes.

411: harmonious passion improves relationships Vallerand, R. J. (2012). The role of passion in sustainable psychological well-being. Psychology of well-Being: Theory, research and practice, 2(1), 1.

412: high school basketball players Vallerand, R. J., Rousseau, F. L., Grouzet, F. M., Dumais, A., Grenier, S., & Blanchard, C. M. (2006). Passion in sport: A look at determinants and affective experiences. Journal of Sport and Exercise Psychology, 28(4), 454-478.

413: leisure activities and study groups Philippe, F. L., Vallerand, R. J., Houlfort, N., Lavigne, G. L., & Donahue, E. G. (2010). Passion for an activity and quality of interpersonal relationships: The mediating role of emotions. Journal of personality and social psychology, 98(6), 917.

414: harmonious passion in the morning Philippe, F. L., Vallerand, R. J., & Lavigne, G. L. (2009). Passion does make a difference in people’s lives: A look at well‐being in passionate and non‐passionate individuals. Applied Psychology: Health and Well‐Being, 1(1), 3-22.

415: made more and better friends Philippe, F. L., Vallerand, R. J., Houlfort, N., Lavigne, G. L., & Donahue, E. G. (2010). Passion for an activity and quality of interpersonal relationships: The mediating role of emotions. Journal of personality and social psychology, 98(6), 917.

416: HP predicts better relationships Utz, S., Jonas, K. J., & Tonkens, E. (2012). Effects of passion for massively multiplayer online role-playing games on interpersonal relationships. Journal of Media Psychology.

417: those who pursue multiple passions report higher well-being Schellenberg, B. J., & Bailis, D. S. (2015). Can passion be polyamorous? The impact of having multiple passions on subjective well-being and momentary emotions. Journal of Happiness Studies, 16(6), 1365-1381.

418: greater ability to focus on other things in their lives Carpentier, J., Mageau, G. A., & Vallerand, R. J. (2012). Ruminations and flow: Why do people with a more harmonious passion experience higher well-being?. Journal of Happiness studies, 13(3), 501-518.

419: self-selected passions Vallerand, R. J., Rousseau, F. L., Grouzet, F. M., Dumais, A., Grenier, S., & Blanchard, C. M. (2006). Passion in sport: A look at determinants and affective experiences. Journal of Sport and Exercise Psychology, 28(4), 454-478.

420: coaches who supported their autonomous choices Mageau, G. A., Vallerand, R. J., Charest, J., Salvy, S. J., Lacaille, N., Bouffard, T., & Koestner, R. (2009). On the development of harmonious and obsessive passion: The role of autonomy support, activity specialization, and identification with the activity. Journal of personality, 77(3), 601-646.

421: Endorsement matters Gallup-Purdue Index Report. (2014). Great jobs great lives.

422: 50 percent more overtime Grant, A. M. (2008). Does intrinsic motivation fuel the prosocial fire? Motivational synergy in predicting persistence, performance, and productivity. Journal of applied psychology, 93(1), 48.

423: “make the world a better place” Von Culin, K. R., Tsukayama, E., & Duckworth, A. L. (2014). Unpacking grit: Motivational correlates of perseverance and passion for long-term goals. The Journal of Positive Psychology, 9(4), 306-312.

424: Ways to shift from OP to HP Kaufman, S.B. (2011). “How to Increase Your Harmonious Passion.” Psychology Today. Retrieved from https://www.psychologytoday.com/blog/beautiful-minds/201109/how-increase-your-harmonious-passion

Back to Top