1. Draganski B., Gaser C., Busch V. et al. Neuroplasticity: changes in grey matter induced by training // Nature. 2004. Vol. 427. № 6972. P. 311–312; Boyke J., Driemeyer J., Gaser C., Büchel C., May A. Training-induced brain structure changes in the elderly // Journal of Neuroscience. 2008. Vol. 28. № 28. P. 7031–7035; Maguire E. A., Gadian D. G., Johnsrude I. S. et al. Navigation-related structural change in the hippocampi of taxi drivers // Proceedings of the National Academy of Sciences. 2000. Vol. 97. № 8. P. 4398–4403; Ball K., Berch D. B., Helmers K. F. et al. Effects of cognitive training interventions with older adults: A randomized controlled trial // Journal of the American Medical Association. 2002. Vol. 288. № 18. P. 2271–2281; Willis S. L., Tennstedt S. L., Marsiske M. et al. Long-term effects of cognitive training on everyday functional outcomes in older adults // Journal of the American Medical Association. 2006. Vol. 296. № 23. P. 2805–2814; Rebok G. W., Ball K., Guey L. T. et al. Ten-year effects of the advanced cognitive training for independent and vital elderly cognitive training trial on cognition and everyday functioning in older adults // Journal of the American Geriatrics Society. 2014. Vol. 62. № 1. P. 16–24; Lampit A., Hallock H., Valenzuela M. Computerized cognitive training in cognitively healthy older adults: A systematic review and meta-analysis of effect modifiers // PLOS Medicine. 2014. Vol. 11. № 11; Eriksson P. S., Perfilieva E., Björk-Eriksson T., Alborn A.-M., Nordborg C., Peterson D. A., Gage F. H. Neurogenesis in the adult human hippocampus // Nature Medicine. 1998. Vol. 4. № 11. P. 1313–1317.

2. Fisher M., Goddu M. K., Keil F. C. Searching for explanations: How the Internet inflates estimates of internal knowledge // Journal of Experimental Psychology: General. 2015. Vol. 144. № 3. P. 674–687; Ward A. F. People mistake the Internet’s knowledge for their own // Proceedings of the National Academy of Sciences. 2021. Vol. 118. № 43.

3. Imagining the Internet’s Quick Look at the Early History of the Internet. Elon University, 2025. URL: https://www.elon.edu/u/imagining/time-capsule/early-90s/internet-history/; International Telecommunication Union; Ernst & Young. Telecom Development Symposium Surveys Analysis. Geneva: ITU, 1999; Singh S. ChatGPT Statistics 2025 – DAU & MAU Data. Demandsage, 05.06.2025. URL: https://www.demandsage.com/chatgpt-statistics/.

4. Рок Д. Мозг. Инструкция по применению. Как использовать свои возможности по максимуму и без перегрузок. – М.: Альпина Паблишер, 2014.

5. OECD. Do adults have the skills they need to thrive in a changing world? Survey of Adult Skills 2023. Paris: OECD Publishing, 2024.

11. Teigen K. H. Yerkes-Dodson: A law for all seasons // Theory and Psychology. 1994. Vol. 4. № 4. P. 525–547; Diamond D. M., Campbell A. M., Park C. R., Halonen J., & Zoladz P. R. (2007). The Temporal Dynamics Model of Emotional Memory Processing: A Synthesis on the Neurobiological Basis of Stress-Induced Amnesia, Flashbulb and Traumatic Memories, and the Yerkes-Dodson Law // Neural Plasticity. 2007.

12. Nouchi R., Kawashima R. et al. Brain training game boosts executive functions, working memory and processing speed in the young adults: A randomized controlled trial // PLOS One. 2013. Vol. 8. № 2; Kawashima R. et al. A functional MRI study of simple arithmetic – a comparison between children and adults // Cognitive Brain Research. 2004. Vol. 18. № 3; Kawashima R. et al. Reading aloud and arithmetic calculation improve frontal function of people with dementia // The Journal of Gerontology. 2005. Vol. 60. № 3.

13. Ямвлих. О Пифагоровой жизни / Пер. с древнегреч. И. Ю. Мельниковой. – М.: Алетейа, 2002.

14. Balban M. Y., Neri E., Kogon M. M. et al. Brief structured respiration practices enhance mood and reduce physiological arousal // Cell Reports Medicine. 2023. Vol. 4. № 1.

15. Nelson N. C., Calaba J. L. The Power of Appreciation. Carlsbad (CA): Mindworks Publishing, 2006; Amen D. G., Nelson N. C., Calaba J. L. How Being Grateful Year Round Can Impact Your Mood. Amen Clinics, 2022. URL: https://www.amenclinics.com/blog/grateful-year-round-can-impact-mood/; Kini P., Wong J., McInnis S., Gabana N., Brown J. W. The effects of gratitude expression on neural activity // NeuroImage. 2016. Vol. 128. P. 1–10; Kyeong S., Kim J., Kim D. J., Kim H. E., Kim J.-J. Effects of gratitude meditation on neural network functional connectivity and brain-heart coupling // Scientific Reports. 2017. Vol. 7. № 1.

16. World Health Organization. Nearly 1.8 billion adults at risk of disease from not doing enough physical activity. 26 June 2024. URL: https://www.who.int/news/item/26–06–2024-nearly-1–8-billion-adults-at-risk; Global status report on physical activity 2022. Geneva: World Health Organization, 2022; Guthold R., Stevens G. A., Riley L. M., Bull F. C. Global trends in insufficient physical activity among adolescents: A pooled analysis of 298 population-based surveys with 1.6 million participants // The Lancet Child & Adolescent Health. 2020. Vol. 4. № 1. P. 23–35.

17. Erickson K. I., Voss M. W., Prakash R. S. et al. Exercise training increases size of hippocampus and improves memory // Proceedings of the National Academy of Sciences of the USA. 2011. Vol. 108. № 7. P. 3017–3022; Romero Garavito A., Díaz Martínez V., Juárez Cortés E., Negrete Díaz J. V., & Montilla Rodríguez L. M. (2024). Impact of physical exercise on the regulation of brain-derived neurotrophic factor in people with neurodegenerative diseases. Frontiers in Neurology, 15.

18. Beddhu S., Wei G., Marcus R. L. et al. Light-intensity physical activities and mortality in the United States general population and CKD subpopulation // Clinical Journal of the American Society of Nephrology. 2015. Т. 10. № 7. P. 1145–1153.

19. Gao Y., Li Q.-Y., Finni T., Pesola A. J. Enhanced muscle activity during interrupted sitting improves glycemic control in overweight and obese men // Scandinavian Journal of Medicine & Science in Sports. 2024. Т. 34. № 4.

20. Ebbinghaus H. Über das Gedächtnis. Untersuchungen zur experimentellen Psychologie. Leipzig: Duncker & Humblot, 1885. URL: https://archive.org/details/berdasgedchtnis01ebbigoog/page/n7/mode/1up.

21. Yoo S. S., Hu P. T., Gujar N., Jolesz F. A., Walker M. P. A deficit in the ability to form new human memories without sleep // Nature Neuroscience. 2007. Vol. 10. № 3. P. 385–392.

22. Van Dongen H. P. A., Maislin G., Mullington J. M., Dinges D. F. The cumulative cost of additional wakefulness: dose-response effects on neurobehavioral functions and sleep physiology from chronic sleep restriction and total sleep deprivation // Sleep. 2003. Vol. 26. № 2. P. 117–126; Belenky G., Wesensten N. J., Thorne D. R., Thomas M. L., Sing H. C., Redmond D. P., Russo M. B., Balkin T. J. Patterns of performance degradation and restoration during sleep restriction and subsequent recovery: A sleep dose-response study // Journal of Sleep Research. 2003. Vol. 12. № 1. P. 1–12; Banks S., Dinges D. F. Behavioral and physiological consequences of sleep restriction // Journal of Clinical Sleep Medicine. 2007. Vol. 3. № 5. P. 519–528.

23. Gais S., Lucas B., Born J. Sleep after learning aids memory recall // Learning & Memory. 2006. Vol. 13. № 3. P. 259–262; Payne J. D. et al. Memory for semantically related and unrelated declarative information: The benefit of sleep, the cost of wake // PLOS One. 2012. Vol. 7. № 3; Walker M. P., Brakefield T., Morgan A., Hobson J. A., Stickgold R. Practice with sleep makes perfect: Sleep-dependent motor skill learning // Neuron. 2002. Vol. 35. № 1. P. 205–211; Конрад Б. Н. Как запомнить все! Секреты чемпиона мира по мнемотехнике. – СПб.: Колибри; Азбука-Аттикус, 2023. См. гл. «С проблемой надо переспать. Консолидация памяти»; Кауфман Дж. Как научиться чему угодно… быстро. Первые 20 часов / Пер. с англ. Ю. Я. Гольдберга. – СПб.: Азбука, 2014. См. гл. 6 «Печать слепым методом»; Rasch B., Born J. About sleep’s role in memory // Physiological Reviews. 2013. Vol. 93. № 2. P. 681–766; Loughborough University. Learning before bedtime could improve memory. 2020. URL: https://www.lboro.ac.uk/news-events/news/2020/october/learning-before-bedtime-could-improve-memory/.

24. Rosekind M. R., Graeber R. C., Dinges D. F. et al. Crew factors in flight operations 9: Effects of planned cockpit rest on crew performance and alertness in long-haul operations. NASA Technical Memorandum. Ames Research Center, 1994; Rosekind M. R., Smith R. M., Miller D. L., Co E. L., Gregory K. B., Webbon L. L., Gander P. H., & Lebacqz J. V. (1995). Alertness management: Strategic naps in operational settings // Journal of sleep research. Vol. 4. №S2. Р. 62–66; Sleep foundation. What is a NASA Nap: How to power nap like an astronaut. URL: https://www.sleepfoundation.org/sleep-hygiene/nasa-nap; Dutheil F., Danini B., Bagheri R., Fantini M. L., Pereira B., Moustafa F., Trousselard M., Navel V. Effects of a short daytime nap on the cognitive performance: A systematic review and meta-analysis // International Journal of Environmental Research and Public Health. 2021. Vol. 18. № 19.

25. Balban M. Y., Neri E., Kogon M. M. et al. Brief structured respiration practices enhance mood and reduce physiological arousal // Cell Reports Medicine. 2023. Т. 4. № 1.

26. Hutcherson C. A., Seppälä E. M., Gross J. J. Loving-kindness meditation increases social connectedness // Emotion. 2008. Vol. 8. № 5. P. 720–724; Fredrickson B. L., Cohn M. A., Coffey K. A., Pek J., Finkel S. M. Open hearts build lives: Positive emotions, induced through loving-kindness meditation, build consequential personal resources // Journal of Personality and Social Psychology. 2008. Vol. 95. № 5. P. 1045–1062; Seppälä E. M., Hutcherson C. A., Nguyen D. T. H., Doty J. R., Gross J. J. Loving-kindness meditation: A tool to improve healthcare provider compassion, resilience, and patient care // Journal of Compassionate Health Care. 2014. Vol. 1. № 1; Hofmann S. G., Grossman P., Hinton D. E. Loving-kindness and compassion meditation: potential for psychological interventions // Clinical Psychology Review. 2011. Vol. 31. № 7. P. 1126–1132; Engert V., Kok B. E., Papassotiriou I., Chrousos G. P., Singer T. Specific reduction in cortisol stress reactivity after social but not attention-based mental training // Science Advances. 2017. Vol. 3. № 10; Galante J., Galante I., Bekkers M.-J., Gallacher J. Effect of kindness-based meditation on health and well-being: A systematic review and meta-analysis // Journal of Consulting and Clinical Psychology. 2014. Vol. 82. № 6. P. 1101–1114.