0:00:00.598,0:00:04.630
I'm a gamer, so I like to have goals.

0:00:04.630,0:00:09.158
I like special missions and secret objectives.

0:00:09.158,0:00:12.318
So here's my special mission for this talk:

0:00:12.318,0:00:15.265
I'm going to try to increase the life span

0:00:15.265,0:00:17.598
of every single person in this room

0:00:17.598,0:00:19.854
by seven and a half minutes.

0:00:19.854,0:00:23.126
Literally, you will live seven and half minutes longer

0:00:23.126,0:00:24.406
than you would have otherwise,

0:00:24.406,0:00:26.070
just because you watched this talk.

0:00:26.070,0:00:29.526
Okay, some of you are looking a little bit skeptical.

0:00:29.526,0:00:31.189
That's okay, because check it out --

0:00:31.189,0:00:33.702
I have math to prove that it is possible.

0:00:33.702,0:00:35.575
And it won't make a lot of sense now.

0:00:35.575,0:00:37.024
I'll explain it all later,

0:00:37.024,0:00:38.976
just pay attention to the number at the bottom:

0:00:38.976,0:00:42.237
plus-7.68245837 minutes

0:00:42.237,0:00:46.205
that will be my gift to you if I'm successful in my mission.

0:00:46.205,0:00:48.934
Now, you have a secret mission too.

0:00:48.934,0:00:52.934
Your mission is to figure out how you want to spend your

0:00:52.934,0:00:54.998
extra seven and a half minutes.

0:00:54.998,0:00:57.335
And I think you should do something unusual with them,

0:00:57.335,0:01:00.318
because these are bonus minutes. You weren't going to have them anyway.

0:01:00.318,0:01:04.702
Now, because I'm a game designer, you might be thinking to yourself,

0:01:04.702,0:01:06.998
I know what she wants us to do with those minutes,

0:01:06.998,0:01:09.518
she wants us to spend them playing games.

0:01:09.518,0:01:12.222
Now this is a totally reasonable assumption,

0:01:12.222,0:01:14.838
given that I have made quite a habit of encouraging people

0:01:14.838,0:01:16.654
to spend more time playing games.

0:01:16.654,0:01:18.477
For example, in my first TEDTalk,

0:01:18.477,0:01:23.030
I did propose that we should spend 21 billion hours a week

0:01:23.030,0:01:25.246
as a planet playing video games.

0:01:25.246,0:01:28.150
Now, 21 billion hours, it's a lot of time.

0:01:28.150,0:01:32.967
It's so much time, in fact, that the number one unsolicited comment

0:01:32.967,0:01:35.269
that I have heard from people all over the world

0:01:35.269,0:01:37.150
since I gave that talk, is this:

0:01:37.150,0:01:41.255
Jane, games are great and all, but on your deathbed,

0:01:41.255,0:01:45.005
are you really going to wish you spent more time playing Angry Birds?

0:01:45.005,0:01:49.614
This idea is so pervasive -- that games are a waste of time

0:01:49.614,0:01:53.167
that we will come to regret -- that I hear it literally everywhere I go.

0:01:53.167,0:01:55.990
For example, true story: Just a few weeks ago,

0:01:55.990,0:01:59.878
this cab driver, upon finding out that a friend and I were in town

0:01:59.878,0:02:01.534
for a game developer's conference,

0:02:01.534,0:02:03.799
turned around and said -- and I quote --

0:02:03.799,0:02:09.542
"I hate games. Waste of life. Imagine getting to the end of your life

0:02:09.542,0:02:12.104
and regretting all that time."

0:02:12.104,0:02:15.194
Now, I want to take this problem seriously.

0:02:15.194,0:02:17.614
I mean, I want games to be a force for good in the world.

0:02:17.614,0:02:20.534
I don't want gamers to regret the time they spent playing,

0:02:20.534,0:02:22.584
time that I encouraged them to spend.

0:02:22.584,0:02:25.710
So I have been thinking about this question a lot lately.

0:02:25.710,0:02:29.230
When we're on our deathbeds, will we regret

0:02:29.230,0:02:31.182
the time we spent playing games?

0:02:31.182,0:02:34.150
Now, this may surprise you, but it turns out

0:02:34.150,0:02:37.774
there is actually some scientific research on this question.

0:02:37.774,0:02:39.958
It's true. Hospice workers,

0:02:39.958,0:02:42.814
the people who take care of us at the end of our lives,

0:02:42.814,0:02:47.677
recently issued a report on the most frequently expressed regrets

0:02:47.677,0:02:51.709
that people say when they are literally on their deathbeds.

0:02:51.709,0:02:53.958
And that's what I want to share with you today --

0:02:53.958,0:02:58.810
the top five regrets of the dying.

0:02:58.810,0:03:05.798
Number one: I wish I hadn't worked so hard.

0:03:05.798,0:03:11.751
Number two: I wish I had stayed in touch with my friends.

0:03:11.751,0:03:17.604
Number three: I wish I had let myself be happier.

0:03:17.604,0:03:24.007
Number four: I wish I'd had the courage to express my true self.

0:03:24.007,0:03:27.411
And number five: I wish I'd lived a life true to my dreams,

0:03:27.411,0:03:32.137
instead of what others expected of me.

0:03:32.137,0:03:35.326
Now, as far as I know, no one ever told one of the hospice workers,

0:03:35.326,0:03:38.125
I wish I'd spent more time playing video games,

0:03:38.125,0:03:41.310
but when I hear these top five regrets of the dying,

0:03:41.310,0:03:44.126
I can't help but hear five deep human cravings

0:03:44.126,0:03:46.150
that games actually help us fulfill.

0:03:46.150,0:03:48.845
For example, I wish I hadn't worked so hard.

0:03:48.845,0:03:51.142
For many people, this means, I wish I'd spent more time

0:03:51.142,0:03:53.854
with my family, with my kids when they were growing up.

0:03:53.854,0:03:57.098
Well, we know that playing games together has tremendous

0:03:57.098,0:03:58.462
family benefits.

0:03:58.462,0:04:00.766
A recent study from Brigham Young University

0:04:00.766,0:04:03.462
School of Family life reported that parents who

0:04:03.462,0:04:05.822
spend more time playing video games with their kids

0:04:05.822,0:04:10.898
have much stronger real-life relationships with them.

0:04:10.898,0:04:12.816
I wish I'd stayed in touch with my friends.

0:04:12.816,0:04:14.806
Well, hundreds of millions of people

0:04:14.806,0:04:18.056
use social games like FarmVille or Words With Friends

0:04:18.056,0:04:21.169
to stay in daily contact with real-life friends and family.

0:04:21.169,0:04:25.384
A recent study from [University of Michigan] showed

0:04:25.384,0:04:28.742
that these games are incredibly powerful

0:04:28.742,0:04:30.845
relationship-management tools.

0:04:30.845,0:04:35.078
They help us stay connected with people in our social network

0:04:35.078,0:04:37.262
that we would otherwise grow distant from,

0:04:37.262,0:04:39.295
if we weren't playing games together.

0:04:39.295,0:04:41.670
I wish I'd let myself be happier.

0:04:41.670,0:04:44.838
Well, here I can't help but think of the groundbreaking clinical trials

0:04:44.838,0:04:47.694
recently conducted at East Carolina University

0:04:47.694,0:04:50.878
that showed that online games can outperform

0:04:50.878,0:04:54.342
pharmaceuticals for treating clinical anxiety and depression.

0:04:54.342,0:04:57.871
Just 30 minutes of online game play a day

0:04:57.871,0:05:00.766
was enough to create dramatic boosts in mood

0:05:00.766,0:05:03.733
and long-term increases in happiness.

0:05:03.733,0:05:07.941
I wish I'd had the courage to express my true self.

0:05:07.941,0:05:11.862
Well, avatars are a way to express our true selves,

0:05:11.862,0:05:14.886
our most heroic, idealized version of who we might become.

0:05:14.886,0:05:18.678
You can see that in this alter ego portrait by Robbie Cooper

0:05:18.678,0:05:20.990
of a gamer with his avatar.

0:05:20.990,0:05:24.854
And Stanford University has been doing research for five years now

0:05:24.854,0:05:28.542
to document how playing a game with an idealized avatar

0:05:28.542,0:05:31.291
changes how we think and act in real life,

0:05:31.291,0:05:34.591
making us more courageous, more ambitious,

0:05:34.591,0:05:38.540
more committed to our goals.

0:05:38.540,0:05:40.390
I wish I'd led a life true to my dreams,

0:05:40.390,0:05:42.398
and not what others expected of me.

0:05:42.398,0:05:44.134
Are games doing this yet? I'm not sure,

0:05:44.134,0:05:46.746
so I've left a question mark, a Super Mario question mark.

0:05:46.746,0:05:48.790
And we're going to come back to this one.

0:05:48.790,0:05:52.278
But in the mean time, perhaps you're wondering,

0:05:52.278,0:05:56.044
who is this game designer to be talking to us

0:05:56.044,0:05:57.284
about deathbed regrets?

0:05:57.284,0:06:00.674
And it's true, I've never worked in a hospice,

0:06:00.674,0:06:03.169
I've never been on my deathbed.

0:06:03.169,0:06:09.467
But recently I did spend three months in bed, wanting to die.

0:06:09.467,0:06:11.897
Really wanting to die.

0:06:11.897,0:06:13.689
Now let me tell you that story.

0:06:13.689,0:06:17.346
It started two years ago, when I hit my head and got a concussion.

0:06:17.346,0:06:19.425
Now the concussion didn't heal properly,

0:06:19.425,0:06:23.323
and after 30 days I was left with symptoms like nonstop headaches,

0:06:23.323,0:06:26.085
nausea, vertigo, memory loss, mental fog.

0:06:26.085,0:06:29.073
My doctor told me that in order to heal my brain,

0:06:29.073,0:06:30.441
I had to rest it.

0:06:30.441,0:06:32.690
So I had to avoid everything that triggered my symptoms.

0:06:32.690,0:06:35.673
For me that meant no reading, no writing, no video games,

0:06:35.673,0:06:38.406
no work or email, no running, no alcohol, no caffeine.

0:06:38.406,0:06:40.857
In other words -- and I think you see where this is going --

0:06:40.857,0:06:43.278
no reason to live.

0:06:43.278,0:06:45.233
Of course it's meant to be funny,

0:06:45.233,0:06:49.658
but in all seriousness, suicidal ideation is quite common

0:06:49.658,0:06:51.243
with traumatic brain injuries.

0:06:51.243,0:06:54.705
It happens to one in three, and it happened to me.

0:06:54.705,0:06:59.753
My brain started telling me, Jane, you want to die.

0:06:59.753,0:07:02.763
It said, you're never going to get better.

0:07:02.763,0:07:06.605
It said, the pain will never end.

0:07:06.605,0:07:10.926
And these voices became so persistent and so persuasive

0:07:10.926,0:07:17.002
that I started to legitimately fear for my life,

0:07:17.002,0:07:21.057
which is the time that I said to myself after 34 days --

0:07:21.057,0:07:22.969
and I will never forget this moment --

0:07:22.969,0:07:26.106
I said, I am either going to kill myself

0:07:26.106,0:07:29.064
or I'm going to turn this into a game.

0:07:29.064,0:07:30.489
Now, why a game?

0:07:30.489,0:07:34.114
I knew from researching the psychology of games for more than a decade

0:07:34.114,0:07:37.924
that when we play a game -- and this is in the scientific literature --

0:07:37.924,0:07:40.969
we tackle tough challenges with more creativity,

0:07:40.969,0:07:42.898
more determination, more optimism,

0:07:42.898,0:07:45.378
and we're more likely to reach out to others for help.

0:07:45.378,0:07:47.987
And I wanted to bring these gamer traits to my real-life challenge,

0:07:47.987,0:07:50.337
so I created a role-playing recovery game

0:07:50.337,0:07:52.313
called Jane the Concussion Slayer.

0:07:52.313,0:07:54.977
Now this became my new secret identity,

0:07:54.977,0:07:56.945
and the first thing I did as a slayer

0:07:56.945,0:08:00.577
was call my twin sister -- I have an identical twin sister named Kelly --

0:08:00.577,0:08:04.265
and tell her, I'm playing a game to heal my brain,

0:08:04.265,0:08:06.404
and I want you to play with me.

0:08:06.404,0:08:10.250
This was an easier way to ask for help.

0:08:10.250,0:08:12.865
She became my first ally in the game,

0:08:12.865,0:08:14.713
my husband Kiyash joined next,

0:08:14.713,0:08:18.425
and together we identified and battled the bad guys.

0:08:18.425,0:08:21.249
Now this was anything that could trigger my symptoms

0:08:21.249,0:08:23.666
and therefore slow down the healing process,

0:08:23.666,0:08:25.665
things like bright lights and crowded spaces.

0:08:25.665,0:08:29.025
We also collected and activated power-ups.

0:08:29.025,0:08:31.793
This was anything I could do on even my worst day

0:08:31.793,0:08:34.457
to feel just a little bit good,

0:08:34.457,0:08:35.968
just a little bit productive.

0:08:35.968,0:08:38.642
Things like cuddling my dog for 10 minutes,

0:08:38.642,0:08:42.209
or getting out of bed and walking around the block just once.

0:08:42.209,0:08:43.843
Now the game was that simple:

0:08:43.843,0:08:46.697
Adopt a secret identity, recruit your allies,

0:08:46.697,0:08:49.704
battle the bad guys, activate the power-ups.

0:08:49.704,0:08:51.873
But even with a game so simple,

0:08:51.873,0:08:54.202
within just a couple days of starting to play,

0:08:54.202,0:08:56.986
that fog of depression and anxiety

0:08:56.986,0:09:00.993
went away. It just vanished. It felt like a miracle.

0:09:00.993,0:09:03.505
Now it wasn't a miracle cure for the headaches

0:09:03.505,0:09:04.705
or the cognitive symptoms.

0:09:04.705,0:09:06.348
That lasted for more than a year,

0:09:06.348,0:09:09.146
and it was the hardest year of my life by far.

0:09:09.146,0:09:11.420
But even when I still had the symptoms,

0:09:11.420,0:09:15.713
even while I was still in pain, I stopped suffering.

0:09:15.713,0:09:18.785
Now what happened next with the game surprised me.

0:09:18.785,0:09:21.284
I put up some blog posts and videos online,

0:09:21.284,0:09:22.729
explaining how to play.

0:09:22.729,0:09:25.284
But not everybody has a concussion, obviously,

0:09:25.284,0:09:27.540
not everyone wants to be "the slayer,"

0:09:27.540,0:09:29.880
so I renamed the game SuperBetter.

0:09:29.880,0:09:32.953
And soon I started hearing from people all over the world

0:09:32.953,0:09:35.564
who were adopting their own secret identity,

0:09:35.564,0:09:38.787
recruiting their own allies, and they were getting "super better"

0:09:38.787,0:09:42.485
facing challenges like cancer and chronic pain,

0:09:42.485,0:09:44.907
depression and Crohn's disease.

0:09:44.907,0:09:49.444
Even people were playing it for terminal diagnoses like ALS.

0:09:49.444,0:09:53.085
And I could tell from their messages and their videos

0:09:53.085,0:09:55.923
that the game was helping them in the same ways

0:09:55.923,0:09:56.955
that it helped me.

0:09:56.955,0:09:59.659
They talked about feeling stronger and braver.

0:09:59.659,0:10:04.004
They talked about feeling better understood by their friends and family.

0:10:04.004,0:10:06.619
And they even talked about feeling happier,

0:10:06.619,0:10:10.092
even though they were in pain, even though they were tackling

0:10:10.092,0:10:12.175
the toughest challenge of their lives.

0:10:12.175,0:10:16.463
Now at the time, I'm thinking to myself, what is going on here?

0:10:16.463,0:10:21.187
I mean, how could a game so trivial intervene so powerfully

0:10:21.187,0:10:25.331
in such serious, and in some cases life-and-death, circumstances?

0:10:25.331,0:10:26.867
I mean, if it hadn't worked for me,

0:10:26.867,0:10:28.987
there's no way I would have believed it was possible.

0:10:28.987,0:10:31.596
Well, it turns out there's some science here too.

0:10:31.596,0:10:37.291
Some people get stronger and happier after a traumatic event.

0:10:37.291,0:10:39.451
And that's what was happening to us.

0:10:39.451,0:10:41.266
The game was helping us experience

0:10:41.266,0:10:44.979
what scientists call post-traumatic growth,

0:10:44.979,0:10:46.635
which is not something we usually hear about.

0:10:46.635,0:10:49.804
We usually hear about post-traumatic stress disorder.

0:10:49.804,0:10:52.708
But scientists now know that a traumatic event

0:10:52.708,0:10:55.387
doesn't doom us to suffer indefinitely.

0:10:55.387,0:10:57.684
Instead, we can use it as a springboard

0:10:57.684,0:11:01.307
to unleash our best qualities and lead happier lives.

0:11:01.307,0:11:03.787
Here are the top five things that people with

0:11:03.787,0:11:05.338
post-traumatic growth say:

0:11:05.338,0:11:10.004
My priorities have changed. I'm not afraid to do what makes me happy.

0:11:10.004,0:11:13.204
I feel closer to my friends and family.

0:11:13.204,0:11:17.171
I understand myself better. I know who I really am now.

0:11:17.171,0:11:20.880
I have a new sense of meaning and purpose in my life.

0:11:20.880,0:11:24.160
I'm better able to focus on my goals and dreams.

0:11:24.160,0:11:26.175
Now, does this sound familiar?

0:11:26.175,0:11:30.591
It should, because the top five traits of post-traumatic growth

0:11:30.591,0:11:36.098
are essentially the direct opposite of the top five regrets of the dying.

0:11:36.098,0:11:37.831
Now this is interesting, right?

0:11:37.831,0:11:42.143
It seems that somehow, a traumatic event can unlock our ability

0:11:42.143,0:11:44.791
to lead a life with fewer regrets.

0:11:44.791,0:11:46.111
But how does it work?

0:11:46.111,0:11:48.431
How do you get from trauma to growth?

0:11:48.431,0:11:51.431
Or better yet, is there a way to get all the benefits

0:11:51.431,0:11:53.952
of post-traumatic growth without the trauma,

0:11:53.952,0:11:56.352
without having to hit your head in the first place?

0:11:56.352,0:11:57.912
That would be good, right?

0:11:57.912,0:12:00.311
I wanted to understand the phenomenon better,

0:12:00.311,0:12:03.335
so I devoured the scientific literature, and here's what I learned.

0:12:03.335,0:12:06.743
There are four kinds of strength, or resilience,

0:12:06.743,0:12:09.511
that contribute to post-traumatic growth,

0:12:09.511,0:12:12.482
and there are scientifically validated activities

0:12:12.482,0:12:16.603
that you can do every day to build up these four kinds of resilience,

0:12:16.603,0:12:18.592
and you don't need a trauma to do it.

0:12:18.592,0:12:20.800
Now, I could tell you what these four types of strength are,

0:12:20.800,0:12:23.376
but I'd rather you experience them firsthand.

0:12:23.376,0:12:26.448
I'd rather we all start building them up together right now.

0:12:26.448,0:12:27.784
So here's what we're going to do.

0:12:27.784,0:12:29.603
We're going to play a quick game together.

0:12:29.603,0:12:31.976
This is where you earn those seven and a half minutes

0:12:31.976,0:12:33.768
of bonus life that I promised you earlier.

0:12:33.768,0:12:36.600
All you have to do is successfully complete

0:12:36.600,0:12:38.854
the first four SuperBetter quests.

0:12:38.854,0:12:41.630
And I feel like you can do it. I have confidence in you.

0:12:41.630,0:12:45.000
So, everybody ready? This is your first quest. Here we go.

0:12:45.000,0:12:48.096
Pick one: Stand up and take three steps,

0:12:48.096,0:12:50.817
or make your hands into fists, raise them over your head

0:12:50.817,0:12:52.728
as high as you can for five seconds. Go!

0:12:52.728,0:12:57.272
All right, I like the people doing both. You are overachievers.

0:12:57.272,0:12:59.265
Very good. (Laughter)

0:12:59.265,0:13:01.425
Well done, everyone. Now that is worth plus-one

0:13:01.425,0:13:03.976
physical resilience, which means that your body can

0:13:03.976,0:13:06.637
withstand more stress and heal itself faster.

0:13:06.637,0:13:09.002
Now we know from the research that the number one thing

0:13:09.002,0:13:12.952
you can do to boost your physical resilience is to not sit still.

0:13:12.952,0:13:14.176
That's all it takes.

0:13:14.176,0:13:16.957
Every single second that you are not sitting still,

0:13:16.957,0:13:20.188
you are actively improving the health of your heart,

0:13:20.188,0:13:21.328
and your lungs and brains.

0:13:21.328,0:13:23.159
Everybody ready for your next quest?

0:13:23.159,0:13:26.328
I want you to snap your fingers exactly 50 times,

0:13:26.328,0:13:30.024
or count backwards from 100 by seven, like this: 100, 93 ...

0:13:30.024,0:13:31.424
Go!

0:13:31.424,0:13:33.857
(Snapping)

0:13:33.857,0:13:35.504
Don't give up.

0:13:35.504,0:13:37.963
(Snapping)

0:13:37.963,0:13:40.064
Don't let the people counting down from 100

0:13:40.064,0:13:41.400
interfere with your counting to 50.

0:13:41.400,0:13:47.029
(Laughter)

0:13:47.029,0:13:50.208
Nice. Wow. That's the first time I've ever seen that.

0:13:50.208,0:13:52.657
Bonus physical resilience. Well done, everyone.

0:13:52.657,0:13:55.500
Now that's worth plus-one mental resilience,

0:13:55.500,0:13:57.888
which means you have more mental focus, more discipline,

0:13:57.888,0:13:59.760
determination and willpower.

0:13:59.760,0:14:02.288
We know from the scientific research that willpower

0:14:02.288,0:14:03.904
actually works like a muscle.

0:14:03.904,0:14:06.377
It gets stronger the more you exercise it.

0:14:06.377,0:14:09.872
So tackling a tiny challenge without giving up,

0:14:09.872,0:14:13.537
even one as absurd as snapping your fingers exactly 50 times

0:14:13.537,0:14:15.337
or counting backwards from 100 by seven

0:14:15.337,0:14:19.016
is actually a scientifically validated way to boost your willpower.

0:14:19.016,0:14:21.016
So good job. Quest number three.

0:14:21.016,0:14:22.577
Pick one: Now because of the room we're in,

0:14:22.577,0:14:25.241
fate's really determined this for you, but here are the two options.

0:14:25.241,0:14:28.080
If you're inside, find a window and look out of it.

0:14:28.080,0:14:30.464
If you're outside, find a window and look in.

0:14:30.464,0:14:33.368
Or do a quick YouTube or Google image search for

0:14:33.368,0:14:34.864
"baby [your favorite animal.]"

0:14:34.864,0:14:36.267
Now, you could do this on your phones,

0:14:36.267,0:14:37.792
or you could just shout out some baby animals,

0:14:37.792,0:14:39.465
I'm going to find some and put them on the screen for us.

0:14:39.465,0:14:40.577
So, what do we want to see?

0:14:40.577,0:14:45.752
Sloth, giraffe, elephant, snake. Okay, let's see what we got.

0:14:45.752,0:14:50.737
Baby dolphin and baby llamas. Everybody look.

0:14:50.737,0:14:53.017
Got that?

0:14:53.017,0:14:57.067
Okay, one more. Baby elephant.

0:14:57.067,0:14:58.290
We're clapping for that?

0:14:58.290,0:15:00.250
That's amazing.

0:15:00.250,0:15:01.648
All right, now what we're just feeling there

0:15:01.648,0:15:03.393
is plus-one emotional resilience,

0:15:03.393,0:15:06.019
which means you have the ability to provoke powerful,

0:15:06.019,0:15:08.848
positive emotions like curiosity or love,

0:15:08.848,0:15:10.320
which we feel when we look at baby animals,

0:15:10.320,0:15:11.772
when you need them most.

0:15:11.772,0:15:14.120
And here's a secret from the scientific literature for you.

0:15:14.120,0:15:18.330
If you can manage to experience three positive emotions

0:15:18.330,0:15:21.939
for every one negative emotion over the course of an hour,

0:15:21.939,0:15:25.160
a day, a week, you dramatically improve

0:15:25.160,0:15:27.816
your health and your ability to successfully tackle

0:15:27.816,0:15:29.528
any problem you're facing.

0:15:29.528,0:15:32.536
And this is called the three-to-one positive emotion ratio.

0:15:32.536,0:15:35.047
It's my favorite SuperBetter trick, so keep it up.

0:15:35.047,0:15:37.584
All right, pick one, last quest:

0:15:37.584,0:15:39.440
Shake someone's hand for six seconds,

0:15:39.440,0:15:40.864
or send someone a quick thank you

0:15:40.864,0:15:42.680
by text, email, Facebook or Twitter. Go!

0:15:42.680,0:15:48.069
(Chatting)

0:15:48.069,0:15:49.896
Looking good, looking good.

0:15:49.896,0:15:52.715
Nice, nice.

0:15:52.715,0:15:56.195
Keep it up. I love it!

0:15:56.195,0:15:59.788
All right, everybody, that is plus-one social resilience,

0:15:59.788,0:16:03.035
which means you actually get more strength from your friends,

0:16:03.035,0:16:04.988
your neighbors, your family, your community.

0:16:04.988,0:16:08.300
Now, a great way to boost social resilience is gratitude.

0:16:08.300,0:16:09.956
Touch is even better.

0:16:09.956,0:16:11.507
Here's one more secret for you:

0:16:11.507,0:16:13.581
Shaking someone's hand for six seconds

0:16:13.581,0:16:16.812
dramatically raises the level of oxytocin in your bloodstream,

0:16:16.812,0:16:18.253
now that's the trust hormone.

0:16:18.253,0:16:20.644
That means that all of you who just shook hands

0:16:20.644,0:16:24.339
are biochemically primed to like and want to help each other.

0:16:24.339,0:16:26.891
This will linger during the break,

0:16:26.891,0:16:29.301
so take advantage of the networking opportunities.

0:16:29.301,0:16:30.502
(Laughter)

0:16:30.502,0:16:33.132
Okay, well you have successfully completed your four quests,

0:16:33.132,0:16:35.508
so let's see if I've successfully completed my mission

0:16:35.508,0:16:37.859
to give you seven and a half minutes of bonus life.

0:16:37.859,0:16:40.283
And here's where I get to share one more little bit of science with you.

0:16:40.283,0:16:42.675
It turns out that people who regularly

0:16:42.675,0:16:44.476
boost these four types of resilience --

0:16:44.476,0:16:47.245
physical, mental, emotional and social --

0:16:47.245,0:16:49.942
live 10 years longer than everyone else.

0:16:49.942,0:16:51.028
So this is true.

0:16:51.028,0:16:53.299
If you are regularly achieving the three-to-one

0:16:53.299,0:16:54.835
positive emotion ratio,

0:16:54.835,0:16:57.614
if you are never sitting still for more than an hour at a time,

0:16:57.614,0:17:01.855
if you are reaching out to one person you care about every single day,

0:17:01.855,0:17:05.982
if you are tackling tiny goals to boost your willpower,

0:17:05.982,0:17:08.333
you will live 10 years longer than everyone else,

0:17:08.333,0:17:10.719
and here's where that math I showed you earlier comes in.

0:17:10.719,0:17:15.095
So, the average life expectancy in the U.S. and the U.K. is 78.1 years,

0:17:15.095,0:17:18.223
but we know from more than 1,000 peer-reviewed scientific studies

0:17:18.223,0:17:20.302
that you can add 10 years of life to that by boosting

0:17:20.302,0:17:21.574
your four types of resilience.

0:17:21.574,0:17:23.543
So every single year that you are

0:17:23.543,0:17:24.998
boosting your four types of resilience,

0:17:24.998,0:17:27.271
you're actually earning .128 more years of life

0:17:27.271,0:17:32.247
or 46 more days of life, or 67,298 more minutes of life,

0:17:32.247,0:17:36.561
which means every single day, you are earning 184 minutes of life,

0:17:36.561,0:17:39.519
or every single hour that you are boosting your four types of resilience,

0:17:39.519,0:17:43.327
like we just did together, you are earning 7.68245837

0:17:43.327,0:17:44.342
more minutes of life.

0:17:44.342,0:17:46.301
Congratulations, those seven and a half minutes

0:17:46.301,0:17:48.005
are all yours. You totally earned them.

0:17:48.005,0:17:49.240
(Applause)

0:17:49.240,0:17:53.296
Yeah! Awesome.

0:17:53.296,0:17:56.062
Wait, wait, wait.

0:17:56.062,0:17:57.692
You still have your special mission,

0:17:57.692,0:17:58.804
your secret mission.

0:17:58.804,0:18:00.524
How are you going to spend these seven and a half

0:18:00.524,0:18:01.868
minutes of bonus life?

0:18:01.868,0:18:03.212
Well, here's my suggestion.

0:18:03.212,0:18:06.981
These seven and a half bonus minutes are kind of like genie's wishes.

0:18:06.981,0:18:10.725
You can use your first wish to wish for a million more wishes.

0:18:10.725,0:18:11.748
Pretty clever, right?

0:18:11.748,0:18:15.228
So, if you spend these seven and a half minutes today

0:18:15.228,0:18:17.892
doing something that makes you happy,

0:18:17.892,0:18:20.028
or that gets you physically active,

0:18:20.028,0:18:22.765
or puts you in touch with someone you care about,

0:18:22.765,0:18:25.476
or even just tackling a tiny challenge,

0:18:25.476,0:18:27.404
you are going to boost your resilience,

0:18:27.404,0:18:29.055
so you're going to earn more minutes.

0:18:29.055,0:18:31.647
And the good news is, you can keep going like that.

0:18:31.647,0:18:34.396
Every hour of the day, every day of your life,

0:18:34.396,0:18:35.828
all the way to your deathbed,

0:18:35.828,0:18:38.124
which will now be 10 years later than it would have otherwise.

0:18:38.124,0:18:41.645
And when you get there, more than likely,

0:18:41.645,0:18:45.364
you will not have any of those top five regrets,

0:18:45.364,0:18:48.179
because you will have built up the strength and resilience

0:18:48.179,0:18:51.219
to lead a life truer to your dreams.

0:18:51.219,0:18:55.399
And with 10 extra years, you might even have enough time

0:18:55.399,0:18:57.030
to play a few more games.

0:18:57.030,0:18:58.187
Thank you.

0:18:58.187,0:19:09.142
(Applause)