演講者：Jane McGonigal，Game Designer

導(dǎo)讀：Why you should listen走敌？

Jane McGonigal asks: Why doesn't the real world work more like an online game? In the best-designed games, our human experience is optimized: We have important work to do, we're surrounded by potential collaborators, and we learn quickly and in a low-risk environment. In her work as a game designer, she creates games that use mobile and digital technologies to turn everyday spaces into playing fields, and everyday people into teammates. Her game-world insights can explain--and improve--the way we learn, work, solve problems, and lead our real lives. She served as the director of game R&D at theInstitute for the Future, and she is the?founder ofGameful, which she describes as "a secret headquarters for worldchanging game developers."

Several years ago she suffered a serious concussion, and she created a multiplayer game to get through it, opening it up to anyone to play. In “Superbetter,” players set a goal (health or wellness) and invite others to play with them--and to keep them on track. While most games, and most videogames, have traditionally been about winning, we are now seeing increasing collaboration and games played together to solve problems.

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I'm a gamer, so I like to have goals. I like special missions and secret objectives. So here's my special mission for this talk: I'm going to try to increase the life span of every single person in this room by seven and a half minutes. Literally, you will live seven and half minutes longer than you would have otherwise, just because you watched this talk.

我是一個游戲玩家碴倾，因此我喜歡得分。 我喜歡特殊的使命和神秘的目標(biāo)掉丽。 因此跌榔，我這次演講的特殊使命是： 我將盡力為這個大廳里的每個人延長 七分半鐘壽命。 的確捶障， 你將比你原來多活七分半鐘僧须， 就只因為你來看了這個演講。

Okay, some of you are looking a little bit skeptical. That's okay, because check it out -- I have math to prove that it is possible. And it won't make a lot of sense now. I'll explain it all later, just pay attention to the number at the bottom: plus-7.68245837 minutes that will be my gift to you if I'm successful in my mission.

恩项炼，你們有些人看起來有些懷疑担平。 沒關(guān)系，看一看吧锭部， 我做了算數(shù)去證明它是有可能的暂论。 現(xiàn)在，聽起來不符合常理拌禾， 我過一會解釋取胎， 只要注意一下最下方的數(shù)字： 加上 7.68245837分鐘。 如果我成功完成我的使命這七分鐘將是我給你們的禮物湃窍。

Now, you have a secret mission too. Your mission is to figure out how you want to spend your extra seven and a half minutes. And I think you should do something unusual with them, because these are bonus minutes. You weren't going to have them anyway.

現(xiàn)在闻蛀，你也有一個秘密的使命。 你的使命是想想怎么花掉您市， 這多余的七分半鐘循榆。 我認(rèn)為你應(yīng)該用這點(diǎn)時間做點(diǎn)不尋常的事， 因為這是本不屬于你意外的收獲墨坚。你在其他地方可能都難以得到，

Now, because I'm a game designer, you might be thinking to yourself, I know what she wants us to do with those minutes, she wants us to spend them playing games. Now this is a totally reasonable assumption, given that I have made quite a habit of encouraging people to spend more time playing games. For example, in my first TEDTalk, I did propose that we should spend 21 billion hours a week as a planet playing video games.

現(xiàn)在因為我是一個游戲設(shè)計師，你可能正在想泽篮， 我知道她想我們在這幾分鐘里做啥盗尸， 她想讓我們花時間玩游戲。 就現(xiàn)在而言帽撑，這是一個完全合理的假設(shè)泼各。 就大家知道的而言我習(xí)慣鼓勵大家， 多花時間去玩游戲亏拉， 比如說扣蜻，在我第一次的TEDTalk 時， 我建議每個星期全球花兩百一十億個小時及塘， 去打電子游戲莽使。

Now, 21 billion hours, it's a lot of time. It's so much time, in fact, that the number one unsolicited comment that I have heard from people all over the world since I gave that talk, is this: Jane, games are great and all, but on your deathbed, are you really going to wish you spent more time playing Angry Birds? This idea is so pervasive -- that games are a waste of time that we will come to regret -- that I hear it literally everywhere I go. For example, true story: Just a few weeks ago, this cab driver, upon finding out that a friend and I were in town for a game developer's conference, turned around and said -- and I quote -- "I hate games. Waste of life. Imagine getting to the end of your life and regretting all that time."

現(xiàn)在看起來，兩百一十億個小時是很多時間笙僚。 真的是很多時間芳肌。 事實上，我看到的最多的肋层， 來自世界各地的評論亿笤， 自從我做完那個演講是： Jane, 游戲是好東西，但是在你臨終前栋猖， 你真的希望你這一生應(yīng)該花更多的時間打憤怒的小鳥么净薛？ 打游戲就是浪費(fèi)生命是普遍存在的想法。 我們最終都會后悔蒲拉，這是我確實到處都能聽到的肃拜。 例如，有一個真故事：就在幾個星期前全陨， 這個出租車駕駛員爆班，得知我和我的一個朋友， 是來參加一個游戲設(shè)計的會議辱姨， 他轉(zhuǎn)過頭對我們說柿菩， “我討厭打游戲，那是浪費(fèi)生命雨涛。想一想到生命盡頭的時候枢舶， 會后悔浪費(fèi)掉的時間。

Now, I want to take this problem seriously. I mean, I want games to be a force for good in the world. I don't want gamers to regret the time they spent playing, time that I encouraged them to spend. So I have been thinking about this question a lot lately. When we're on our deathbeds, will we regret the time we spent playing games?

現(xiàn)在替久，我想要認(rèn)真的對待這個問題凉泄。 我的意思是，我想讓游戲成為這個世界上好的影響力蚯根。 我不希望游戲玩家后悔他們花在玩游戲上的時間后众， 那都是我鼓勵他們花的時間。 因此我最近一直在想這個問題。 當(dāng)我們在臨終前上蒂誉，我們會后悔教藻， 我們花在打游戲上的時間嗎？

Now, this may surprise you, but it turns out there is actually some scientific research on this question. It's true. Hospice workers, the people who take care of us at the end of our lives, recently issued a report on the most frequently expressed regrets that people say when they are literally on their deathbeds. And that's what I want to share with you today -- the top five regrets of the dying.

現(xiàn)在這個可能會使你吃驚右锨，但是括堤， 在這個問題上確實有過一些科學(xué)的研究。 善終醫(yī)院的工作人員绍移， 照顧我們走完生命最后一程的人悄窃， 最近發(fā)表了一個報告是關(guān)于最常聽到臨終的遺憾。 的確是人們在臨終床上說的蹂窖。 今天我想跟你們分享的是---轧抗， 排前五位的臨終遺憾。

Number one: I wish I hadn't worked so hard. Number two: I wish I had stayed in touch with my friends. Number three: I wish I had let myself be happier. Number four: I wish I'd had the courage to express my true self. And number five: I wish I'd lived a life true to my dreams, instead of what others expected of me.

第一位：我希望我工作沒有那么賣力恼策。 第二位：我希望我和我的朋友們一直保持聯(lián)系鸦致。 第三位：我希望我能讓自己過得跟快樂些。 第四位：我希望我曾鼓勵過我做真正的自己涣楷。 第五位: 我希望我曾為我的夢想而活分唾， 而不是按照別人的要求茍活。

Now, as far as I know, no one ever told one of the hospice workers, I wish I'd spent more time playing video games, but when I hear these top five regrets of the dying, I can't help but hear five deep human cravings that games actually help us fulfill.

現(xiàn)在狮斗，據(jù)我所知绽乔，沒有一個人告訴善終醫(yī)院的工作人員， 我希望我曾花多一點(diǎn)的時間打電子游戲碳褒， 但當(dāng)我聽到這五個說得最多的臨終遺憾時候折砸， 我真的幫不上什么忙，而只能聽聽人類內(nèi)心深處的渴望沙峻， 游戲其實能幫助我們活得充實睦授。

For example, I wish I hadn't worked so hard. For many people, this means, I wish I'd spent more time with my family, with my kids when they were growing up. Well, we know that playing games together has tremendous family benefits. A recent study from Brigham Young University School of Family life reported that parents who spend more time playing video games with their kids have much stronger real-life relationships with them.

例如這句，我希望我工作沒有那么賣力摔寨。 對許多人來說去枷，這意味著，我希望我曾經(jīng)花跟多的時間是复， 和我的家人在一起删顶，陪伴我的孩子長大。 很好淑廊，我們知道一起打游戲有極好的逗余， 家庭益處。 伯明翰楊大學(xué)最近的研一個季惩， 關(guān)于學(xué)校的家庭生活研究報告指出录粱， 多花時間和孩子們打游戲的家長們腻格， 和孩子們在現(xiàn)實生活中的關(guān)系更緊密。

I wish I'd stayed in touch with my friends. Well, hundreds of millions of people use social games like FarmVille or Words With Friends to stay in daily contact with real-life friends and family. A recent study from [University of Michigan] showed that these games are incredibly powerful relationship-management tools. They help us stay connected with people in our social network that we would otherwise grow distant from, if we weren't playing games together.

我希望我和我的朋友們一直保持聯(lián)系啥繁。 是呢荒叶，成千上萬的人們， 借助社交的游戲像 Farmville 或者 Words输虱， 在現(xiàn)實生活中和朋友們?nèi)ケ３置刻斓穆?lián)系。 一個最近的 Michigan 大學(xué)的研究表明脂凶， 這些游戲是難以置信的有力的宪睹， 人際交往工具。 它們幫助我們保持和人際圈里的人一直聯(lián)系蚕钦。 我們就漸漸疏遠(yuǎn)了亭病， 如果我們不一起打游戲的話。

I wish I'd let myself be happier. Well, here I can't help but think of the groundbreaking clinical trials recently conducted at East Carolina University that showed that online games can outperform pharmaceuticals for treating clinical anxiety and depression. Just 30 minutes of online game play a day was enough to create dramatic boosts in mood and long-term increases in happiness.

我希望我能讓自己過得跟快樂些嘶居， 的確罪帖，我在這里還是幫不上忙但是想想 近來被東卡羅來納州立大學(xué)， 進(jìn)行的一些有突破的臨床試驗表明邮屁， 網(wǎng)絡(luò)游戲可以更有效地超過整袁， 藥物對焦慮和憂郁癥的臨床治療。 只需要每天花30分鐘打網(wǎng)絡(luò)游戲佑吝， 就足夠能戲劇性的鼓勵激情坐昙， 和長期增加和享受快樂。

I wish I'd had the courage to express my true self. Well, avatars are a way to express our true selves, our most heroic, idealized version of who we might become. You can see that in this alter ego portrait by Robbie Cooper of a gamer with his avatar. And Stanford University has been doing research for five years now to document how playing a game with an idealized avatar changes how we think and act in real life, making us more courageous, more ambitious, more committed to our goals.

我希望我曾鼓勵過我做真正的自己芋忿。 對的炸客，虛擬人物是一個能真正表現(xiàn)我們自己的方式， 我們可以變成我們最英雄戈钢，最理想化的版本痹仙。 你們可以從這個游戲玩家Robbie Copper的自我意識的畫像， 和神的化身中看出殉了。 并且斯坦福大學(xué)以后做了五年的教學(xué)研究开仰， 去記錄和一個理想化的化身打游戲怎么能， 使得我們的想法和行為在現(xiàn)實生活中改變宣渗。 可以讓我們變得更大膽抖所，更有抱負(fù)， 更能堅持我們的目標(biāo)痕囱。

I wish I'd led a life true to my dreams, and not what others expected of me. Are games doing this yet? I'm not sure, so I've left a question mark, a Super Mario question mark. And we're going to come back to this one.

我希望我曾為我的夢想而活田轧， 而不是按照別人的要求茍活。 玩游戲已經(jīng)幫上忙了嗎鞍恢？我不確定傻粘， 所以我先留一個問號每窖，一個很大的馬賽克問號。 我們一會再回來解決這個問題弦悉。

But in the mean time, perhaps you're wondering, who is this game designer to be talking to us about deathbed regrets? And it's true, I've never worked in a hospice, I've never been on my deathbed. But recently I did spend three months in bed, wanting to die. Really wanting to die.

但以此同時窒典，你可能會想， 這個游戲設(shè)計家有權(quán)威跟我們談?wù)摚?那些臨終遺憾嘛稽莉？ 其實真的瀑志，我從來沒有在善終醫(yī)院工作過， 我也從來沒有躺在臨終床上過污秆。 但是劈猪，最近我真的有花了3個月的時間在床上，渴望著死亡良拼。 真的渴望著死亡的到來战得。

Now let me tell you that story. It started two years ago, when I hit my head and got a concussion. Now the concussion didn't heal properly, and after 30 days I was left with symptoms like nonstop headaches, nausea, vertigo, memory loss, mental fog. My doctor told me that in order to heal my brain, I had to rest it. So I had to avoid everything that triggered my symptoms. For me that meant no reading, no writing, no video games, no work or email, no running, no alcohol, no caffeine. In other words -- and I think you see where this is going -- no reason to live.

現(xiàn)在讓我告訴你們那個故事吧。 這得從兩年前說起庸推，當(dāng)我頭被撞后我得了腦震蕩常侦。 直到現(xiàn)在，腦震蕩還沒有痊愈贬媒。 在那之后的30天后聋亡，后遺癥是不停的頭痛， 惡心掖蛤，眩暈杀捻，失憶，精神模糊蚓庭。 我的醫(yī)生告訴我為了使我的大腦痊愈致讥， 我不得不讓它休息。 所以器赞，我不得不避免接觸可以導(dǎo)致那些后遺癥在的事垢袱。 對我來著意味著，不看書港柜，不寫東西请契，不打電子游戲， 不能工作和寫郵件夏醉，不可以跑步爽锥，不能喝酒，不可以吃有咖啡因的東西畔柔。 換句話說氯夷，你應(yīng)該知道我將要到了什么境地了--， 再沒有理由繼續(xù)活下去靶擦。

Of course it's meant to be funny, but in all seriousness, suicidal ideation is quite common with traumatic brain injuries. It happens to one in three, and it happened to me. My brain started telling me, Jane, you want to die. It said, you're never going to get better. It said, the pain will never end.

當(dāng)然腮考，這聽起來有點(diǎn)好笑雇毫， 但是老實說， 自殺的想法是十分的普偏的被踩蔚， 大腦受傷后的精神創(chuàng)傷影響著的棚放。 三個當(dāng)中有一個中招，我就是其中一個馅闽。 我的大腦告訴我飘蚯，Jane, 你想死。 說福也，你將再也好不起來了孝冒。 還說，疼痛惡魔會一直糾纏你不放拟杉。

And these voices became so persistent and so persuasive that I started to legitimately fear for my life, which is the time that I said to myself after 34 days -- and I will never forget this moment -- I said, I am either going to kill myself or I'm going to turn this into a game.

這些話開始持續(xù)不停，并且越來越有說服力量承， 我開始很合理地對生命有了恐懼搬设， 在34天之后那時我對自己說-， 我一直都忘記不了當(dāng)時的情形-撕捍， 我說拿穴，我要么自殺， 要么就就把它變成一場游戲忧风。

Now, why a game? I knew from researching the psychology of games for more than a decade that when we play a game -- and this is in the scientific literature -- we tackle tough challenges with more creativity, more determination, more optimism, and we're more likely to reach out to others for help. And I wanted to bring these gamer traits to my real-life challenge, so I created a role-playing recovery game called Jane the Concussion Slayer.

就現(xiàn)在而言默色，為什么是游戲？ 我知道打游戲心里學(xué)的研究已經(jīng)有10多年了狮腿， 這是個科學(xué)的話題腿宰，當(dāng)我們打游戲時候， 我們用更多的的創(chuàng)作力缘厢， 毅力和積極的心態(tài)去戰(zhàn)勝棘手的困難吃度。 我們會更可能去從別人那里找援助。 我想把我的這些好的游戲品質(zhì)帶到現(xiàn)實的困境中贴硫。 于是我設(shè)計了一個樹立榜樣康復(fù)游戲椿每， 叫Jane 腦震蕩殺手。

Now this became my new secret identity, and the first thing I did as a slayer was call my twin sister -- I have an identical twin sister named Kelly -- and tell her, I'm playing a game to heal my brain, and I want you to play with me. This was an easier way to ask for help.

現(xiàn)在這個游戲變成了我的新的秘密身份英遭。 當(dāng)時我當(dāng)殺手的第一件事间护， 是打電話給我的孿生姐妹，我的雙胞胎姐妹叫Kelly-挖诸， 告訴她汁尺，我現(xiàn)我要通過打游戲來促使大腦恢復(fù)， 我想你你一起打税灌。 這是一個最簡單的方法去要求幫忙均函。

She became my first ally in the game, my husband Kiyash joined next, and together we identified and battled the bad guys. Now this was anything that could trigger my symptoms and therefore slow down the healing process, things like bright lights and crowded spaces. We also collected and activated power-ups. This was anything I could do on even my worst day to feel just a little bit good, just a little bit productive. Things like cuddling my dog for 10 minutes, or getting out of bed and walking around the block just once.

她成我在游戲里的一個盟友亿虽。 我的老公Kiyash 后來也加入了我們， 我們一起識別壞家伙并和他們決斗苞也。 這樣做好像是會導(dǎo)致我的病癥發(fā)作的洛勉， 痊愈的進(jìn)展也會變慢， 有些東西如迟，像是強(qiáng)光和狹小的空間收毫。 我們也收集和激活能量。 這些都是在我最糟糕的日子里我所能做到的殷勘， 能讓我感覺一點(diǎn)點(diǎn)好起來此再。 有一點(diǎn)小小的成績。 比如玲销，抱我的狗狗10分鐘输拇， 從床上爬起來，繞著一個街區(qū)走一圈贤斜。

Now the game was that simple: Adopt a secret identity, recruit your allies, battle the bad guys, activate the power-ups. But even with a game so simple, within just a couple days of starting to play, that fog of depression and anxiety went away. It just vanished. It felt like a miracle. Now it wasn't a miracle cure for the headaches or the cognitive symptoms. That lasted for more than a year, and it was the hardest year of my life by far. But even when I still had the symptoms, even while I was still in pain, I stopped suffering.

現(xiàn)在看來那個游戲真的很簡單： 選擇一個神秘的身份策吠，招募你的盟友， 和壞家伙斗爭瘩绒，并激活能量猴抹。 即使就是這么一個簡單的游戲， 就在我開始玩游戲后的一兩天內(nèi)锁荔， 憂郁的恍惚蟀给，和煩躁不見了。 它消失得無影無蹤阳堕。感覺就像奇跡發(fā)生了跋理。 現(xiàn)在看起來這并不是一個對于頭痛， 或是認(rèn)知病癥的奇跡療法 恬总。 就這樣持續(xù)了一年多薪介， 那時到是我這輩子最艱難的一年。 但是即使我是覺得不舒服越驻， 即使疼痛還在汁政，我卻沒有那么痛苦了。

Now what happened next with the game surprised me. I put up some blog posts and videos online, explaining how to play. But not everybody has a concussion, obviously, not everyone wants to be "the slayer," so I renamed the game SuperBetter.

游戲之后的收獲使我很驚訝缀旁。 我寫了怎么玩游戲的博客记劈， 并上傳了游戲到網(wǎng)上。 顯然并巍，并不是每個人都曾有過腦震蕩目木， 也不是每個人都想變成“殺手”， 現(xiàn)在我從新命名了游戲 叫 SuperBetter懊渡。

And soon I started hearing from people all over the world who were adopting their own secret identity, recruiting their own allies, and they were getting "super better" facing challenges like cancer and chronic pain, depression and Crohn's disease. Even people were playing it for terminal diagnoses like ALS. And I could tell from their messages and their videos that the game was helping them in the same ways that it helped me. They talked about feeling stronger and braver. They talked about feeling better understood by their friends and family. And they even talked about feeling happier, even though they were in pain, even though they were tackling the toughest challenge of their lives.

在此之后我開始得到從世界各地來的反饋刽射， 他們開始選擇他們自己秘密身份军拟， 招募他們自己的盟友，他們開始變得”極了不起的棒“ 在誓禁， 面對挑戰(zhàn)例如癌癥懈息，慢性疼痛， 憂郁和克羅恩病摹恰。 即使得了絕癥像ALS的人也在玩這個游戲辫继。 ALS（肌萎縮側(cè)索硬化癥） 我能從他們留言和錄像中看得出來， 游戲像減輕我的痛苦一樣俗慈， 減輕著他們的痛苦姑宽。 他們說他們感到更變強(qiáng)大，更勇敢了闺阱。 他們說他們感覺到更容易被他們的家人和朋友理解炮车。 他們也談到他們感覺到更加的快樂幸福， 即使他們的疼痛還在酣溃，即使他們應(yīng)對示血， 著他們生命中最艱難的挑戰(zhàn)。

Now at the time, I'm thinking to myself, what is going on here? I mean, how could a game so trivial intervene so powerfully in such serious, and in some cases life-and-death, circumstances? I mean, if it hadn't worked for me, there's no way I would have believed it was possible. Well, it turns out there's some science here too. Some people get stronger and happier after a traumatic event. And that's what was happening to us.

那時救拉，我思索著，到底發(fā)生了什么瘫拣？ 我的意思是亿絮，游戲怎么可以如此有威力當(dāng)它細(xì)微的介入， 到比較嚴(yán)重麸拄，和生死攸關(guān)情形中時候中派昧？ 我的意思是，如果它對我不起作用拢切， 打死我也不信它真的有用蒂萎。 但其實這也是有科學(xué)依據(jù)的。 有的人們變得更強(qiáng)壯和快樂在經(jīng)歷過精神創(chuàng)傷這后淮椰。 這正是我們親生經(jīng)歷著的五慈。

The game was helping us experience what scientists call post-traumatic growth, which is not something we usually hear about. We usually hear about post-traumatic stress disorder. But scientists now know that a traumatic event doesn't doom us to suffer indefinitely. Instead, we can use it as a springboard to unleash our best qualities and lead happier lives.

游戲使我們體驗著， 被科學(xué)家稱之為創(chuàng)傷后精神再生主穗， 這不是一個我們常能聽到的說法泻拦。 我們經(jīng)常能聽到“創(chuàng)傷后壓力心理障礙癥”。 但現(xiàn)在科學(xué)家發(fā)現(xiàn)精神重創(chuàng)事件并不忽媒， 注定會給我們無休止的痛苦争拐。 相反，我們能用它做為跳板晦雨， 去發(fā)掘我們最大的潛力從而有個更快樂的人生架曹。

Here are the top five things that people with post-traumatic growth say: My priorities have changed. I'm not afraid to do what makes me happy. I feel closer to my friends and family. I understand myself better. I know who I really am now. I have a new sense of meaning and purpose in my life. I'm better able to focus on my goals and dreams.

這是排在前五位的隘冲， 被創(chuàng)傷后精神再生的人們說過的話： 我做事情的優(yōu)先級改變了。 我再也不害怕去做那些能讓我開心的事了绑雄。 我感覺到我和我的家人和朋友們的關(guān)系更緊密了展辞。 我能更好的了解我自己。我知道真正的自己了绳慎。 我對生活的意義有了新的定義纵竖。 我現(xiàn)在更能專注于我的目標(biāo)和理想了。

Now, does this sound familiar? It should, because the top five traits of post-traumatic growth are essentially the direct opposite of the top five regrets of the dying. Now this is interesting, right? It seems that somehow, a traumatic event can unlock our ability to lead a life with fewer regrets.

現(xiàn)在聽起來這些有點(diǎn)熟悉么嗎杏愤？ 應(yīng)該的靡砌，因為這五大創(chuàng)傷后精神再生的特質(zhì)， 正好基本上和五大臨終遺憾是相反的珊楼。 現(xiàn)在看來很有趣通殃，不是嗎？ 看起來在某種程度上厕宗，一次精神重創(chuàng)能開啟我們的能力画舌， 去成就一個遺憾相對少些的人生。

But how does it work? How do you get from trauma to growth? Or better yet, is there a way to get all the benefits of post-traumatic growth without the trauma, without having to hit your head in the first place? That would be good, right?

但是這到底是什么樣的一個過程已慢？ 你怎么樣能從創(chuàng)傷中再生曲聂？ 更積極一點(diǎn)，有沒有一種方法可以從獲得， 創(chuàng)傷后精神再生的這些好處但不經(jīng)歷外傷， 你的頭也沒有被重?fù)暨^徊件？ 這聽起來很好倒庵，不是么？

I wanted to understand the phenomenon better, so I devoured the scientific literature, and here's what I learned. There are four kinds of strength, or resilience, that contribute to post-traumatic growth, and there are scientifically validated activities that you can do every day to build up these four kinds of resilience, and you don't need a trauma to do it.

我想去更好地了解這個現(xiàn)象， 于是我認(rèn)真地閱讀科學(xué)的文章，下面是我所了解到的， 存在著四種意志力或適應(yīng)力穷绵， 都起源于創(chuàng)傷后精神再生， 有一些經(jīng)過科學(xué)驗證的活動特愿， 你們可以每天做去加強(qiáng)這四類意志力仲墨， 并且你不需要通過受創(chuàng)來實現(xiàn)，

Now, I could tell you what these four types of strength are, but I'd rather you experience them firsthand. I'd rather we all start building them up together right now. So here's what we're going to do. We're going to play a quick game together. This is where you earn those seven and a half minutes of bonus life that I promised you earlier. All you have to do is successfully complete the first four SuperBetter quests. And I feel like you can do it. I have confidence in you.

現(xiàn)在我可以直接告訴你這是四種意志力是什么揍障， 但我更想和你們一起實踐宗收， 我更想和你們一起開始去加強(qiáng)它們， 所以這是我們接下來要做的亚兄， 我們要一起很快地做一個游戲混稽， 這樣你就可以得到我剛才許諾過你們的， 那七分半鐘的額外壽命， 你唯一需要做的就是成功地完成匈勋， 最開始的四個“超級棒” 任務(wù)礼旅， 我覺得你們可以做到，我對你們有信心洽洁，

So, everybody ready? This is your first quest. Here we go. Pick one: Stand up and take three steps, or make your hands into fists, raise them over your head as high as you can for five seconds. Go! All right, I like the people doing both. You are overachievers. Very good. (Laughter)

怎么樣痘系，每個人都準(zhǔn)備好了嗎？第一個任務(wù)來了饿自。 選擇一項做：站起來并走三步汰翠， 或者握起拳頭，把它們高高地舉過頭頂昭雌， 保持5秒鐘复唤。開始！ 太棒了烛卧，我喜歡兩項都做了的人 你們是超預(yù)期的成功者佛纫， 非常棒 （笑聲）

Well done, everyone. Now that is worth plus-one physical resilience, which means that your body can withstand more stress and heal itself faster. Now we know from the research that the number one thing you can do to boost your physical resilience is to not sit still. That's all it takes. Every single second that you are not sitting still, you are actively improving the health of your heart, and your lungs and brains.

每個人做得都很好。這是給身體意志力上加分总放， 意味著你們的身體能呈宇， 承受更大的壓力和自愈得更快。 現(xiàn)在我們知道研究表明能局雄， 增強(qiáng)身體意志力的最好方法是不要坐著不動甥啄。 就這么多， 在你移動地每一秒鐘里炬搭， 你很積極得改善你的心臟蜈漓， 你的肺和大腦的健康，

Everybody ready for your next quest? I want you to snap your fingers exactly 50 times, or count backwards from 100 by seven, like this: 100, 93 ... Go!

每個人都準(zhǔn)備好下一個任務(wù)了嗎尚蝌？ 我想你們打50次的響指， 或者從100 開始每隔七位數(shù)倒數(shù)充尉，100飘言，93......， 開始驼侠！

(Snapping)

（全場打響指）

Don't give up.

不要放棄哦姿鸿！

(Snapping)

（全場繼續(xù)打響指）

Don't let the people counting down from 100 interfere with your counting to 50.

不要讓數(shù)100的人， 擾亂你已經(jīng)數(shù)到的50倒源，

(Laughter)

（笑聲）

Nice. Wow. That's the first time I've ever seen that. Bonus physical resilience. Well done, everyone. Now that's worth plus-one mental resilience, which means you have more mental focus, more discipline, determination and willpower. We know from the scientific research that willpower actually works like a muscle. It gets stronger the more you exercise it. So tackling a tiny challenge without giving up, even one as absurd as snapping your fingers exactly 50 times or counting backwards from 100 by seven is actually a scientifically validated way to boost your willpower.

很好苛预！哇塞！我第一次看到這樣的場面笋熬， 又給身體意志力加分了热某。每個人都干得很好！ 這是給大腦意志力上加分的， 這意味著你的精力更集中昔馋，自制力更強(qiáng)筹吐， 更有決心，和毅力秘遏， 科學(xué)研究告訴我們毅力丘薛， 實際就像一塊肌肉， 你越練習(xí)它邦危，它就越強(qiáng)壯洋侨， 所以為戰(zhàn)勝一個小的挑戰(zhàn)而堅持到底， 即使那個挑戰(zhàn)有點(diǎn)好笑倦蚪，比如打50下的響指希坚， 或者從100開始每隔7位數(shù)倒數(shù)， 這都是有科學(xué)依據(jù)的可以增強(qiáng)你的毅力审丘，

So good job. Quest number three. Pick one: Now because of the room we're in, fate's really determined this for you, but here are the two options. If you're inside, find a window and look out of it. If you're outside, find a window and look in. Or do a quick YouTube or Google image search for "baby [your favorite animal.]"

干得不錯吏够！我們來開始第三個任務(wù)， 任選一項：因為我們都在一個大廳里滩报， 這使得我們沒選擇余地锅知，但這兩個選項是， 如果你在房子里脓钾，選一個窗戶向外看售睹， 如果你在戶外，選一個窗戶望里看可训， 或者快速地看一下Youtube 或者Google 搜素昌妹， “寶寶【你最喜愛的動物】”，

Now, you could do this on your phones, or you could just shout out some baby animals, I'm going to find some and put them on the screen for us. So, what do we want to see? Sloth, giraffe, elephant, snake. Okay, let's see what we got. Baby dolphin and baby llamas. Everybody look. Got that? Okay, one more. Baby elephant. We're clapping for that? That's amazing.

現(xiàn)在握截，你可以在你的手機(jī)找飞崖， 或者你就直接大聲說出幾個動物寶寶， 我將找?guī)讉€把它們放在屏幕上谨胞， 好的固歪，我們想看什么？ 樹懶胯努，長頸鹿牢裳，大象，蛇叶沛。好的蒲讯，看看我們有啥！ 海豚寶寶和美洲駝寶寶灰署。大家看看判帮， 看到了么局嘁？ 很好，再加一個脊另，大象寶寶导狡， 我們?yōu)樗麄児恼瓢桑?太神奇！

All right, now what we're just feeling there is plus-one emotional resilience, which means you have the ability to provoke powerful, positive emotions like curiosity or love, which we feel when we look at baby animals, when you need them most.

太好了偎痛，我們現(xiàn)在正在感受到的旱捧， 是給情緒意志力加分的事， 這意味著你有能力去激發(fā)踩麦， 強(qiáng)大而積極的感情例如好奇心和愛枚赡， 這是當(dāng)我們看到動物寶寶時感受到的， 是我們最需要他們的時候谓谦，

And here's a secret from the scientific literature for you. If you can manage to experience three positive emotions for every one negative emotion over the course of an hour, a day, a week, you dramatically improve your health and your ability to successfully tackle any problem you're facing. And this is called the three-to-one positive emotion ratio. It's my favorite SuperBetter trick, so keep it up.

我現(xiàn)在告訴你們一個科幻文學(xué)中的秘密贫橙， 如果你能盡力去經(jīng)歷這三種樂觀的情感， 去對待一個負(fù)面的情感在一個小時里反粥， 一天之中卢肃，一個星期里，你會急劇地提高才顿， 你面對任何困難時候莫湘， 的健康和對付難題的能力， 這就叫做三比一積極情感比例郑气， 這是我最喜歡的‘非常棒’小技巧幅垮，所以我們繼續(xù)，

All right, pick one, last quest: Shake someone's hand for six seconds, or send someone a quick thank you by text, email, Facebook or Twitter. Go!

很好尾组，選一個忙芒，最后一個使命： 和任何一個人握手保持6秒， 或者說一聲謝謝你讳侨， 通過短信呵萨，郵件，F(xiàn)acebook 或者Twitter跨跨。開始!潮峦，

(Chatting)

(交流中）

Looking good, looking good. Nice, nice. Keep it up. I love it! All right, everybody, that is plus-one social resilience, which means you actually get more strength from your friends, your neighbors, your family, your community. Now, a great way to boost social resilience is gratitude. Touch is even better.

看起來很好，看起來很好歹叮！ 太棒了跑杭！太棒了铆帽！ 不要放棄咆耿，我很喜歡！ 很好爹橱，每個人萨螺，這在社交意志力上又加了一份窄做， 這意味著你真實地得到了更多的力量從你們朋友， 你們的鄰居慰技，你們的家人椭盏，你們的生活圈子里， 現(xiàn)在看來吻商，一個最好的方式去提高你們社交的意志力是感激掏颊， 接觸會更好一點(diǎn)，

Here's one more secret for you: Shaking someone's hand for six seconds dramatically raises the level of oxytocin in your bloodstream, now that's the trust hormone. That means that all of you who just shook hands are biochemically primed to like and want to help each other. This will linger during the break, so take advantage of the networking opportunities.

還告訴你多一個小秘密： 和另個人握手長達(dá)6秒鐘艾帐， 會戲劇性的提高催產(chǎn)素在血液中的水平乌叶， 它是信任的荷爾蒙激素， 這意味著剛剛握過手的所以人柒爸， 從生物化學(xué)家角度上看很大程度上喜歡和想去相互幫助對方准浴， 這一切休息的時候會一直持續(xù)， 所以捎稚，好好利用這些社交的機(jī)會乐横，

(Laughter)

（笑聲）

Okay, well you have successfully completed your four quests, so let's see if I've successfully completed my mission to give you seven and a half minutes of bonus life. And here's where I get to share one more little bit of science with you. It turns out that people who regularly boost these four types of resilience -- physical, mental, emotional and social -- live 10 years longer than everyone else. So this is true. If you are regularly achieving the three-to-one positive emotion ratio, if you are never sitting still for more than an hour at a time, if you are reaching out to one person you care about every single day, if you are tackling tiny goals to boost your willpower, you will live 10 years longer than everyone else, and here's where that math I showed you earlier comes in.

好的，你們已經(jīng)成功地完成你們的四個使命今野， 所以現(xiàn)在看看我是否也成功完成我的使命葡公， 延長你們了七分半鐘的壽命， 現(xiàn)在我還得和你們一起分享一點(diǎn)點(diǎn)科學(xué)腥泥， 最終那些經(jīng)常匾南， 增強(qiáng)身體，智力蛔外，感情和與人交往蛆楞， 這四類意志力的人， 將會比一般人多活10年夹厌， 這是真的豹爹， 如果你經(jīng)常達(dá)到三比一， 積極情感的比例矛纹， 如果你從來不會坐著不動超過一個小時臂聋， 如果你每天都主動聯(lián)系一個你關(guān)心的人， 如果你通過實現(xiàn)你的小目標(biāo)去增強(qiáng)你們毅力或南， 你將會比一般人多活10年孩等， 現(xiàn)在我們看看剛才我給你看的算術(shù)是怎么得來的，

So, the average life expectancy in the U.S. and the U.K. is 78.1 years, but we know from more than 1,000 peer-reviewed scientific studies that you can add 10 years of life to that by boosting your four types of resilience. So every single year that you are boosting your four types of resilience, you're actually earning .128 more years of life or 46 more days of life, or 67,298 more minutes of life, which means every single day, you are earning 184 minutes of life, or every single hour that you are boosting your four types of resilience, like we just did together, you are earning 7.68245837 more minutes of life.

美國采够，和英國的平均年齡是78.1歲肄方， 但我們從1000個同齡人的研究中看出， 你可以通過增強(qiáng)這蹬癌， 4種意志力去延壽10年权她。 這么說來每一年你虹茶， 增強(qiáng)這4鐘意志力， 你實際延長了你一年中壽命的0.128年隅要， 或者說一年中壽命的46天蝴罪，或者 67，298 個小時步清， 這意味這每天你要多活184分鐘要门， 或者每一個小時里你增強(qiáng)你這四種意志力后， 正如我們剛才一起做的廓啊，你掙了你生命中暂衡， 多出來的7.68245837分鐘，

Congratulations, those seven and a half minutes are all yours. You totally earned them.

恭喜了崖瞭，這額外的七分半鐘狂巢， 全是你們的了。真的是你們應(yīng)得的书聚，

(Applause)

（掌聲）

Yeah! Awesome. Wait, wait, wait. You still have your special mission, your secret mission. How are you going to spend these seven and a half minutes of bonus life?

是的唧领！太棒了！ 等等雌续，等等斩个，等等！ 你的特殊使命還在驯杜， 你秘密的任務(wù)受啥， 你將要怎么樣花掉你生命中多出來， 的七分半鐘鸽心？

Well, here's my suggestion. These seven and a half bonus minutes are kind of like genie's wishes. You can use your first wish to wish for a million more wishes. Pretty clever, right? So, if you spend these seven and a half minutes today doing something that makes you happy, or that gets you physically active, or puts you in touch with someone you care about, or even just tackling a tiny challenge, you are going to boost your resilience, so you're going to earn more minutes.

恩滚局，這是我的建議， 這一分半鐘有的點(diǎn)像神給你的許愿顽频， 你可以用第一個愿望再去許成千上萬的小心愿藤肢， 很明智，不是么糯景？ 因此嘁圈，如果你花掉了今天的這七分半鐘， 做一些愉悅自己的事蟀淮， 或者鍛煉你的身體最住， 或是聯(lián)系你關(guān)心的一個人， 再或者僅僅攻克了一個小小的難關(guān)怠惶， 你都將增強(qiáng)你的意志力涨缚， 因此你就會在原有的基礎(chǔ)上再獲得更多時間，

And the good news is, you can keep going like that. Every hour of the day, every day of your life, all the way to your deathbed, which will now be 10 years later than it would have otherwise. And when you get there, more than likely, you will not have any of those top five regrets, because you will have built up the strength and resilience to lead a life truer to your dreams. And with 10 extra years, you might even have enough time to play a few more games.

好消息就是甚疟，如果你堅持這樣做仗岖， 在一天中的每個小時里，你生命中的每一天中览妖， 一直到你的臨終前轧拄， 比你本來的臨終年推遲了10年， 當(dāng)你真正到那個時候讽膏，很有可能檩电， 你將不會有那5個常見的遺憾， 因為你將一直增強(qiáng)你的力量和意志力府树， 去實現(xiàn)你真正的夢想俐末， 并且，用這多余的10年你可能就有多一些時間奄侠， 去玩多一點(diǎn)的游戲卓箫，

Thank you.

謝謝大家！

(Applause)

（掌聲）