0:00:01.293,0:00:05.102
I'm a gamer, so I like to have goals.

0:00:05.126,0:00:09.306
I like special missions[br]and secret objectives.

0:00:09.330,0:00:12.997
So here's my special mission[br]for this talk:

0:00:13.021,0:00:17.771
I'm going to try to increase the life span[br]of every single person in this room

0:00:17.795,0:00:19.958
by seven and a half minutes.

0:00:20.394,0:00:23.102
Literally, you will live seven[br]and a half minutes longer

0:00:23.126,0:00:24.577
than you would have otherwise,

0:00:24.601,0:00:26.307
just because you watched this talk.

0:00:27.554,0:00:29.750
Some of you are looking[br]a little bit skeptical.

0:00:29.774,0:00:31.490
That's okay, because check it out --

0:00:31.514,0:00:34.267
I have math to prove that it is possible.

0:00:34.291,0:00:35.764
It won't make much sense now.

0:00:35.788,0:00:37.100
I'll explain it all later,

0:00:37.124,0:00:39.363
just pay attention[br]to the number at the bottom:

0:00:39.387,0:00:42.663
+7.68245837 minutes.

0:00:42.687,0:00:46.182
That will be my gift to you[br]if I'm successful in my mission.

0:00:46.206,0:00:49.375
Now, you have a secret mission too.

0:00:49.399,0:00:52.910
Your mission is to figure out[br]how you want to spend

0:00:52.934,0:00:54.974
your extra seven and a half minutes.

0:00:54.998,0:00:57.546
And I think you should do[br]something unusual with them,

0:00:57.570,0:00:59.100
because these are bonus minutes.

0:00:59.124,0:01:01.092
You weren't going to have them anyway.

0:01:01.116,0:01:05.116
Now, because I'm a game designer,[br]you might be thinking to yourself,

0:01:05.140,0:01:07.561
I know what she wants us to do[br]with those minutes,

0:01:07.585,0:01:09.712
she wants us to spend them playing games.

0:01:09.736,0:01:12.198
Now this is a totally[br]reasonable assumption,

0:01:12.222,0:01:14.984
given that I have made quite[br]a habit of encouraging people

0:01:15.008,0:01:16.630
to spend more time playing games.

0:01:16.654,0:01:18.910
For example, in my first TED Talk,

0:01:18.934,0:01:23.101
I did propose that we should spend[br]21 billion hours a week,

0:01:23.125,0:01:25.222
as a planet, playing video games.

0:01:25.246,0:01:28.609
Now, 21 billion hours, it's a lot of time.

0:01:28.633,0:01:32.943
It's so much time, in fact,[br]that the number one unsolicited comment

0:01:32.967,0:01:35.245
that I have heard from people[br]all over the world

0:01:35.269,0:01:37.126
since I gave that talk, is this:

0:01:37.938,0:01:41.436
Jane, games are great and all,[br]but on your deathbed,

0:01:41.460,0:01:44.957
are you really going to wish you spent[br]more time playing Angry Birds?

0:01:44.981,0:01:45.981
(Laughter)

0:01:46.005,0:01:48.130
This idea is so pervasive --

0:01:48.154,0:01:51.048
that games are a waste of time[br]that we will come to regret --

0:01:51.072,0:01:53.221
that I hear it literally everywhere I go.

0:01:53.245,0:01:55.140
For example, true story:

0:01:55.164,0:01:56.504
Just a few weeks ago,

0:01:56.528,0:01:59.854
this cab driver, upon finding out[br]that a friend and I were in town

0:01:59.878,0:02:01.767
for a game developers' conference,

0:02:01.791,0:02:04.862
turned around and said -- and I quote --

0:02:04.886,0:02:07.452
"I hate games. Waste of life.

0:02:07.476,0:02:12.080
Imagine getting to the end of your life[br]and regretting all that time."

0:02:12.734,0:02:15.329
Now, I want to take[br]this problem seriously.

0:02:15.353,0:02:17.884
I want games to be[br]a force for good in the world.

0:02:17.908,0:02:20.684
I don't want gamers to regret[br]the time they spent playing,

0:02:20.708,0:02:22.810
time that I encouraged them to spend.

0:02:22.834,0:02:25.893
So I have been thinking about this[br]question a lot lately.

0:02:26.468,0:02:28.256
When we're on our deathbeds,

0:02:28.280,0:02:31.157
will we regret the time[br]we spent playing games?

0:02:31.899,0:02:34.390
Now, this may surprise you,[br]but it turns out

0:02:34.414,0:02:37.558
there is actually some scientific research[br]on this question.

0:02:37.582,0:02:38.831
It's true.

0:02:38.855,0:02:40.446
Hospice workers,

0:02:40.470,0:02:43.381
the people who take care of us[br]at the end of our lives,

0:02:43.405,0:02:48.182
recently issued a report[br]on the most frequently expressed regrets

0:02:48.206,0:02:51.915
that people say when they are[br]literally on their deathbeds.

0:02:52.407,0:02:54.701
And that's what I want[br]to share with you today --

0:02:54.725,0:02:57.868
the top five regrets of the dying.

0:02:58.810,0:02:59.852
Number one:

0:03:00.900,0:03:03.606
I wish I hadn't worked so hard.

0:03:05.798,0:03:06.856
Number two:

0:03:07.458,0:03:10.267
I wish I had stayed[br]in touch with my friends.

0:03:11.346,0:03:12.477
Number three:

0:03:12.501,0:03:14.968
I wish I had let myself be happier.

0:03:17.722,0:03:18.909
Number four:

0:03:18.933,0:03:22.120
I wish I'd had the courage[br]to express my true self.

0:03:23.824,0:03:25.269
And number five:

0:03:25.293,0:03:27.977
I wish I'd lived a life true to my dreams,

0:03:28.001,0:03:30.006
instead of what others expected of me.

0:03:32.105,0:03:35.587
Now, as far as I know, no one ever[br]told one of the hospice workers,

0:03:35.611,0:03:38.682
"I wish I'd spent more[br]time playing video games,"

0:03:38.706,0:03:41.286
but when I hear these top five[br]regrets of the dying,

0:03:41.310,0:03:44.102
I can't help but hear[br]five deep human cravings

0:03:44.126,0:03:46.126
that games actually help us fulfill.

0:03:46.150,0:03:48.821
For example, I wish[br]I hadn't worked so hard.

0:03:48.845,0:03:51.552
For many people, this means,[br]I wish I'd spent more time

0:03:51.576,0:03:54.265
with my family, with my kids[br]when they were growing up.

0:03:54.289,0:03:58.438
Well, we know that playing games together[br]has tremendous family benefits.

0:03:58.462,0:04:01.860
A recent study from Brigham[br]Young University School of Family Life

0:04:01.884,0:04:06.107
reported that parents who spend more time[br]playing video games with their kids

0:04:06.131,0:04:09.190
have much stronger[br]real-life relationships with them.

0:04:10.810,0:04:13.402
"I wish I'd stayed in touch[br]with my friends."

0:04:13.426,0:04:14.870
Hundreds of millions of people

0:04:14.894,0:04:18.032
use social games like FarmVille[br]or Words With Friends

0:04:18.056,0:04:21.361
to stay in daily contact[br]with real-life friends and family.

0:04:21.385,0:04:24.853
A recent study from[br]the University of Michigan

0:04:24.877,0:04:31.137
showed that these games are incredibly[br]powerful relationship-management tools.

0:04:31.598,0:04:35.409
They help us stay connected[br]with people in our social network

0:04:35.433,0:04:37.529
that we would otherwise grow distant from,

0:04:37.553,0:04:39.354
if we weren't playing games together.

0:04:39.853,0:04:41.646
"I wish I'd let myself be happier."

0:04:41.670,0:04:45.051
Well, here I can't help but think[br]of the groundbreaking clinical trials

0:04:45.075,0:04:47.979
recently conducted[br]at East Carolina University

0:04:48.003,0:04:50.854
that showed that online games[br]can outperform

0:04:50.878,0:04:54.596
pharmaceuticals for treating[br]clinical anxiety and depression.

0:04:55.135,0:04:58.127
Just 30 minutes of online game play a day

0:04:58.151,0:05:01.124
was enough to create[br]dramatic boosts in mood

0:05:01.148,0:05:03.709
and long-term increases in happiness.

0:05:05.545,0:05:08.180
"I wish I'd had the courage[br]to express my true self."

0:05:08.204,0:05:11.838
Well, avatars are a way[br]to express our true selves,

0:05:11.862,0:05:15.194
our most heroic, idealized[br]version of who we might become.

0:05:15.218,0:05:18.836
You can see that in this alter ego[br]portrait by Robbie Cooper

0:05:18.860,0:05:20.966
of a gamer with his avatar.

0:05:21.360,0:05:24.830
And Stanford University has been[br]doing research for five years now

0:05:24.854,0:05:29.007
to document how playing a game[br]with an idealized avatar

0:05:29.031,0:05:31.801
changes how we think and act in real life,

0:05:31.825,0:05:34.785
making us more courageous, more ambitious,

0:05:34.809,0:05:36.976
more committed to our goals.

0:05:38.452,0:05:40.544
"I wish I'd led a life true to my dreams,

0:05:40.568,0:05:42.374
and not what others expected of me."

0:05:42.398,0:05:43.680
Are games doing this yet?

0:05:43.704,0:05:47.180
I'm not sure, so I've left[br]a Super Mario question mark.

0:05:47.204,0:05:48.998
We're going to come back to this one.

0:05:49.545,0:05:53.061
But in the meantime,[br]perhaps you're wondering,

0:05:53.085,0:05:56.020
who is this game designer[br]to be talking to us

0:05:56.044,0:05:57.467
about deathbed regrets?

0:05:57.856,0:06:01.213
And it's true, I've never[br]worked in a hospice,

0:06:01.237,0:06:03.366
I've never been on my deathbed.

0:06:04.150,0:06:09.443
But recently I did spend[br]three months in bed, wanting to die.

0:06:10.356,0:06:11.873
Really wanting to die.

0:06:12.236,0:06:13.760
Now let me tell you that story.

0:06:14.617,0:06:17.721
It started two years ago, when I hit[br]my head and got a concussion.

0:06:17.745,0:06:19.518
The concussion didn't heal properly,

0:06:19.542,0:06:23.299
and after 30 days, I was left[br]with symptoms like nonstop headaches,

0:06:23.323,0:06:26.061
nausea, vertigo, memory loss, mental fog.

0:06:26.645,0:06:29.049
My doctor told me that in order[br]to heal my brain,

0:06:29.073,0:06:30.097
I had to rest it.

0:06:30.121,0:06:32.754
So I had to avoid everything[br]that triggered my symptoms.

0:06:32.778,0:06:35.649
For me that meant no reading,[br]no writing, no video games,

0:06:35.673,0:06:38.729
no work or email, no running,[br]no alcohol, no caffeine.

0:06:38.753,0:06:41.722
In other words -- and I think[br]you see where this is going --

0:06:41.746,0:06:42.826
no reason to live.

0:06:42.850,0:06:43.851
(Laughter)

0:06:43.875,0:06:45.716
Of course it's meant to be funny,

0:06:45.740,0:06:49.634
but in all seriousness,[br]suicidal ideation is quite common

0:06:49.658,0:06:51.303
with traumatic brain injuries.

0:06:51.621,0:06:54.816
It happens to one in three,[br]and it happened to me.

0:06:55.243,0:06:59.816
My brain started telling me,[br]"Jane, you want to die."

0:07:00.421,0:07:02.897
It said, "You're never going[br]to get better."

0:07:03.797,0:07:06.722
It said, "The pain will never end."

0:07:07.384,0:07:11.542
And these voices became[br]so persistent and so persuasive

0:07:11.566,0:07:16.675
that I started to legitimately[br]fear for my life,

0:07:16.699,0:07:21.176
which is the time that I said[br]to myself after 34 days --

0:07:21.200,0:07:23.263
and I will never forget this moment --

0:07:23.287,0:07:26.670
I said, "I am either going to kill myself

0:07:26.694,0:07:29.297
or I'm going to turn this into a game."

0:07:29.321,0:07:30.466
Now, why a game?

0:07:30.490,0:07:34.594
I knew from researching the psychology[br]of games for more than a decade

0:07:34.618,0:07:36.325
that when we play a game --

0:07:36.349,0:07:38.380
and this is[br]in the scientific literature --

0:07:38.404,0:07:41.173
we tackle tough challenges[br]with more creativity,

0:07:41.197,0:07:42.874
more determination, more optimism,

0:07:42.898,0:07:45.446
and we're more likely[br]to reach out to others for help.

0:07:45.470,0:07:48.489
I wanted to bring these gamer traits[br]to my real-life challenge,

0:07:48.513,0:07:50.509
so I created a role-playing recovery game

0:07:50.533,0:07:52.417
called Jane the Concussion Slayer.

0:07:52.441,0:07:55.235
Now this became my new secret identity,

0:07:55.259,0:07:58.659
and the first thing I did as a slayer[br]was call my twin sister --

0:07:58.683,0:08:00.991
I have an identical[br]twin sister named Kelly --

0:08:01.015,0:08:04.733
and tell her, "I'm playing[br]a game to heal my brain,

0:08:04.757,0:08:06.380
and I want you to play with me."

0:08:06.829,0:08:10.226
This was an easier way to ask for help.

0:08:10.887,0:08:13.125
She became my first ally in the game,

0:08:13.149,0:08:15.085
my husband Kiyash joined next,

0:08:15.109,0:08:18.503
and together we identified[br]and battled the bad guys.

0:08:18.527,0:08:21.615
Now this was anything[br]that could trigger my symptoms

0:08:21.639,0:08:23.703
and therefore slow down[br]the healing process,

0:08:23.727,0:08:26.075
things like bright lights[br]and crowded spaces.

0:08:26.099,0:08:29.120
We also collected and activated power-ups.

0:08:29.144,0:08:32.081
This was anything I could do[br]on even my worst day

0:08:32.105,0:08:34.248
to feel just a little bit good,

0:08:34.272,0:08:36.176
just a little bit productive.

0:08:36.200,0:08:38.893
Things like cuddling[br]my dog for 10 minutes,

0:08:38.917,0:08:42.185
or getting out of bed and walking[br]around the block just once.

0:08:42.209,0:08:43.949
Now the game was that simple:

0:08:43.973,0:08:47.107
Adopt a secret identity,[br]recruit your allies,

0:08:47.131,0:08:49.680
battle the bad guys,[br]activate the power-ups.

0:08:50.155,0:08:52.115
But even with a game so simple,

0:08:52.139,0:08:54.678
within just a couple days[br]of starting to play,

0:08:54.702,0:08:58.509
that fog of depression[br]and anxiety went away.

0:08:58.533,0:09:00.969
It just vanished. It felt like a miracle.

0:09:00.993,0:09:03.481
Now it wasn't a miracle cure[br]for the headaches

0:09:03.505,0:09:04.744
or the cognitive symptoms.

0:09:04.768,0:09:06.485
That lasted for more than a year,

0:09:06.509,0:09:09.122
and it was the hardest year[br]of my life by far.

0:09:09.699,0:09:12.009
But even when I still had the symptoms,

0:09:12.033,0:09:15.690
even while I was still in pain,[br]I stopped suffering.

0:09:16.723,0:09:19.175
Now what happened next[br]with the game surprised me.

0:09:19.199,0:09:21.260
I put up some blog posts[br]and videos online,

0:09:21.284,0:09:22.705
explaining how to play.

0:09:22.729,0:09:25.260
But not everybody[br]has a concussion, obviously,

0:09:25.284,0:09:27.516
not everyone wants to be "the slayer,"

0:09:27.540,0:09:29.856
so I renamed the game SuperBetter.

0:09:30.240,0:09:33.446
And soon, I started hearing[br]from people all over the world

0:09:33.470,0:09:35.756
who were adopting[br]their own secret identity,

0:09:35.780,0:09:39.081
recruiting their own allies,[br]and they were getting "super better,"

0:09:39.105,0:09:42.987
facing challenges[br]like cancer and chronic pain,

0:09:43.011,0:09:45.320
depression and Crohn's disease.

0:09:45.344,0:09:49.701
Even people were playing it[br]for terminal diagnoses like ALS.

0:09:49.725,0:09:53.344
And I could tell from their messages[br]and their videos

0:09:53.368,0:09:56.931
that the game was helping them[br]in the same ways that it helped me.

0:09:56.955,0:09:59.807
They talked about feeling[br]stronger and braver.

0:10:00.286,0:10:04.492
They talked about feeling better[br]understood by their friends and family.

0:10:04.516,0:10:07.059
And they even talked[br]about feeling happier,

0:10:07.083,0:10:09.163
even though they were in pain,

0:10:09.187,0:10:12.554
even though they were tackling[br]the toughest challenge of their lives.

0:10:12.578,0:10:16.439
Now at the time, I'm thinking[br]to myself, what is going on here?

0:10:16.463,0:10:21.356
I mean, how could a game[br]so trivial intervene so powerfully

0:10:21.380,0:10:25.307
in such serious, and in some cases[br]life-and-death, circumstances?

0:10:25.331,0:10:27.102
I mean, if it hadn't worked for me,

0:10:27.126,0:10:29.633
there's no way I would have[br]believed it was possible.

0:10:29.657,0:10:32.076
Well, it turns out[br]there's some science here, too.

0:10:33.141,0:10:37.839
Some people get stronger and happier[br]after a traumatic event.

0:10:37.863,0:10:39.656
And that's what was happening to us.

0:10:39.680,0:10:41.801
The game was helping us experience

0:10:41.825,0:10:44.955
what scientists call[br]post-traumatic growth,

0:10:44.979,0:10:47.179
which is not something[br]we usually hear about.

0:10:47.203,0:10:50.068
We usually hear about[br]post-traumatic stress disorder.

0:10:50.092,0:10:52.684
But scientists now know[br]that a traumatic event

0:10:52.708,0:10:55.574
doesn't doom us to suffer indefinitely.

0:10:55.598,0:10:57.938
Instead, we can use it as a springboard

0:10:57.962,0:11:01.458
to unleash our best qualities[br]and lead happier lives.

0:11:01.482,0:11:06.124
Here are the top five things that people[br]with post-traumatic growth say:

0:11:06.148,0:11:07.672
"My priorities have changed."

0:11:07.696,0:11:10.006
"I'm not afraid to do[br]what makes me happy."

0:11:10.553,0:11:13.180
"I feel closer to my friends and family."

0:11:13.823,0:11:17.147
"I understand myself better.[br]I know who I really am now."

0:11:17.863,0:11:20.954
"I have a new sense of meaning[br]and purpose in my life."

0:11:21.414,0:11:24.430
"I'm better able to focus[br]on my goals and dreams."

0:11:24.454,0:11:26.549
Now, does this sound familiar?

0:11:26.573,0:11:30.805
It should, because the top five traits[br]of post-traumatic growth

0:11:30.829,0:11:36.319
are essentially the direct opposite[br]of the top five regrets of the dying.

0:11:36.343,0:11:37.883
Now this is interesting, right?

0:11:37.907,0:11:40.603
It seems that somehow, a traumatic event

0:11:40.627,0:11:44.767
can unlock our ability to lead[br]a life with fewer regrets.

0:11:44.791,0:11:46.087
But how does it work?

0:11:46.111,0:11:48.632
How do you get from trauma to growth?

0:11:48.656,0:11:51.407
Or better yet, is there a way[br]to get all the benefits

0:11:51.431,0:11:53.928
of post-traumatic growth[br]without the trauma,

0:11:53.952,0:11:56.381
without having to hit[br]your head in the first place?

0:11:56.405,0:11:57.888
That would be good, right?

0:11:57.912,0:12:00.287
I wanted to understand[br]the phenomenon better,

0:12:00.311,0:12:03.502
so I devoured the scientific literature,[br]and here's what I learned.

0:12:03.867,0:12:06.719
There are four kinds[br]of strength, or resilience,

0:12:06.743,0:12:09.859
that contribute to post-traumatic growth,

0:12:09.883,0:12:12.457
and there are scientifically[br]validated activities

0:12:12.481,0:12:16.921
that you can do every day to build up[br]these four kinds of resilience,

0:12:16.945,0:12:18.714
and you don't need a trauma to do it.

0:12:18.738,0:12:21.324
I could tell you what these four[br]types of strength are,

0:12:21.348,0:12:23.451
but I'd rather you[br]experience them firsthand.

0:12:23.475,0:12:26.424
I'd rather we all start building them up[br]together right now.

0:12:26.448,0:12:27.879
Here's what we're going to do.

0:12:27.903,0:12:29.680
We'll play a quick game together.

0:12:29.704,0:12:32.103
This is where you earn[br]the seven and a half minutes

0:12:32.127,0:12:34.127
of bonus life that I promised you earlier.

0:12:34.151,0:12:36.798
All you have to do[br]is successfully complete

0:12:36.822,0:12:39.139
the first four SuperBetter quests.

0:12:39.163,0:12:41.805
And I feel like you can do it.[br]I have confidence in you.

0:12:41.829,0:12:43.189
So, everybody ready?

0:12:43.213,0:12:45.476
This is your first quest. Here we go.

0:12:45.500,0:12:48.232
Pick one: Stand up and take three steps,

0:12:48.256,0:12:50.898
or make your hands into fists,[br]raise them over your head

0:12:50.922,0:12:52.851
as high as you can for five seconds, go!

0:12:54.704,0:12:56.689
All right, I like the people doing both.

0:12:56.713,0:12:58.318
You are overachievers. Very good.

0:12:58.342,0:12:59.411
(Laughter)

0:12:59.435,0:13:00.458
Well done, everyone.

0:13:00.482,0:13:02.618
That is worth +1 physical resilience,

0:13:02.642,0:13:05.364
which means that your body[br]can withstand more stress

0:13:05.388,0:13:06.903
and heal itself faster.

0:13:06.927,0:13:08.238
We know from the research

0:13:08.262,0:13:11.628
that the number one thing you can do[br]to boost your physical resilience

0:13:11.652,0:13:12.928
is to not sit still.

0:13:12.952,0:13:14.152
That's all it takes.

0:13:14.176,0:13:17.372
Every single second[br]that you are not sitting still,

0:13:17.396,0:13:20.164
you are actively improving[br]the health of your heart,

0:13:20.188,0:13:21.497
and your lungs and brains.

0:13:21.806,0:13:23.529
Everybody ready for your next quest?

0:13:24.180,0:13:26.473
I want you to snap[br]your fingers exactly 50 times,

0:13:26.497,0:13:30.000
or count backwards from 100[br]by seven, like this: 100, 93...

0:13:30.024,0:13:31.037
Go!

0:13:31.061,0:13:34.489
(Snapping)

0:13:34.513,0:13:35.576
Don't give up.

0:13:35.600,0:13:38.391
(Snapping)

0:13:38.415,0:13:40.447
Don't let the people[br]counting down from 100

0:13:40.471,0:13:42.177
interfere with your counting to 50.

0:13:42.201,0:13:45.089
(Snapping)

0:13:45.113,0:13:46.662
(Laughter)

0:13:46.686,0:13:50.390
Nice. Wow. That's the first[br]time I've ever seen that.

0:13:50.414,0:13:52.906
Bonus physical resilience.[br]Well done, everyone.

0:13:53.390,0:13:55.476
Now that's worth +1 mental resilience,

0:13:55.500,0:13:58.167
which means you have more[br]mental focus, more discipline,

0:13:58.191,0:14:00.017
determination and willpower.

0:14:00.041,0:14:01.829
We know from the scientific research

0:14:01.853,0:14:03.980
that willpower[br]actually works like a muscle.

0:14:04.004,0:14:06.755
It gets stronger the more you exercise it.

0:14:06.779,0:14:10.131
So tackling a tiny challenge[br]without giving up,

0:14:10.155,0:14:13.513
even one as absurd as snapping[br]your fingers exactly 50 times

0:14:13.537,0:14:15.395
or counting backwards from 100 by seven

0:14:15.419,0:14:18.991
is actually a scientifically validated way[br]to boost your willpower.

0:14:19.015,0:14:20.993
So good job. Quest number three.

0:14:21.017,0:14:24.281
Pick one: Because of the room,[br]fate's really determined this for you,

0:14:24.305,0:14:25.689
but here are the two options.

0:14:25.713,0:14:28.167
If you're inside,[br]find a window and look out of it.

0:14:28.191,0:14:30.719
If you're outside,[br]find a window and look in.

0:14:30.743,0:14:33.344
Or do a quick YouTube[br]or Google image search

0:14:33.368,0:14:35.140
for "baby [your favorite animal.]"

0:14:35.164,0:14:37.965
Do it on your phones,[br]or just shout out some baby animals,

0:14:37.989,0:14:39.541
and I'll put them on the screen.

0:14:39.565,0:14:41.021
So, what do we want to see?

0:14:41.045,0:14:46.498
Sloth, giraffe, elephant, snake.[br]Okay, let's see what we got.

0:14:46.522,0:14:51.219
Baby dolphin and baby llamas.[br]Everybody look.

0:14:51.775,0:14:52.993
Got that?

0:14:53.017,0:14:55.248
Okay, one more. Baby elephant.

0:14:55.272,0:14:56.437
(Audience) Oh!

0:14:56.461,0:14:57.922
We're clapping for that?

0:14:57.946,0:14:59.130
That's amazing.

0:14:59.154,0:15:00.246
(Laughter)

0:15:00.270,0:15:03.769
All right, what we're just feeling there[br]is plus-one emotional resilience,

0:15:03.793,0:15:06.295
which means you have the ability[br]to provoke powerful,

0:15:06.319,0:15:08.777
positive emotions like curiosity or love,

0:15:08.801,0:15:10.653
which we feel looking at baby animals,

0:15:10.677,0:15:11.904
when you need them most.

0:15:11.928,0:15:14.582
Here's a secret from the scientific[br]literature for you.

0:15:14.606,0:15:18.307
If you can manage to experience[br]three positive emotions

0:15:18.331,0:15:20.832
for every one negative emotion

0:15:20.856,0:15:23.824
over the course of an hour, a day, a week,

0:15:23.848,0:15:25.920
you dramatically improve your health

0:15:25.944,0:15:29.504
and your ability to successfully tackle[br]any problem you're facing.

0:15:29.528,0:15:32.783
And this is called the three-to-one[br]positive emotion ratio.

0:15:32.807,0:15:35.465
It's my favorite[br]SuperBetter trick, so keep it up.

0:15:35.489,0:15:37.560
All right, pick one, last quest:

0:15:37.584,0:15:39.416
Shake someone's hand for six seconds,

0:15:39.440,0:15:41.147
or send someone a quick thank you

0:15:41.171,0:15:43.077
by text, email, Facebook or Twitter. Go!

0:15:43.101,0:15:48.045
(Chatting)

0:15:48.069,0:15:49.764
Looking good, looking good.

0:15:51.486,0:15:52.691
Nice, nice.

0:15:53.565,0:15:54.628
Keep it up.

0:15:55.347,0:15:56.348
I love it!

0:15:56.372,0:15:59.764
All right, everybody,[br]that is +1 social resilience,

0:15:59.788,0:16:03.011
which means you actually get[br]more strength from your friends,

0:16:03.035,0:16:05.132
your neighbors, your family,[br]your community.

0:16:05.156,0:16:08.641
Now, a great way to boost[br]social resilience is gratitude.

0:16:08.665,0:16:09.932
Touch is even better.

0:16:09.956,0:16:11.483
Here's one more secret for you:

0:16:11.507,0:16:13.752
Shaking someone's hand for six seconds

0:16:13.776,0:16:16.788
dramatically raises the level[br]of oxytocin in your bloodstream,

0:16:16.812,0:16:18.654
now that's the trust hormone.

0:16:18.678,0:16:20.903
That means that all of you[br]who just shook hands

0:16:20.927,0:16:24.315
are biochemically primed to like[br]and want to help each other.

0:16:24.339,0:16:26.867
This will linger during the break,

0:16:26.891,0:16:29.277
so take advantage[br]of the networking opportunities.

0:16:29.301,0:16:30.347
(Laughter)

0:16:30.371,0:16:33.077
Well, you have successfully[br]completed your four quests,

0:16:33.101,0:16:35.504
let's see if I've successfully[br]completed my mission

0:16:35.528,0:16:37.913
to give you seven and a half[br]minutes of bonus life.

0:16:37.937,0:16:40.738
Now I get to share one more[br]little bit of science with you.

0:16:40.762,0:16:44.922
It turns out that people who regularly[br]boost these four types of resilience --

0:16:44.946,0:16:47.461
physical, mental, emotional and social --

0:16:47.485,0:16:49.918
live 10 years longer than everyone else.

0:16:49.942,0:16:51.004
So this is true.

0:16:51.028,0:16:54.811
If you are regularly achieving[br]the three-to-one positive emotion ratio,

0:16:54.835,0:16:57.962
if you are never sitting still[br]for more than an hour at a time,

0:16:57.986,0:17:01.831
if you are reaching out to one person[br]you care about every single day,

0:17:01.855,0:17:05.958
if you are tackling tiny goals[br]to boost your willpower,

0:17:05.982,0:17:08.309
you will live 10 years longer[br]than everyone else,

0:17:08.333,0:17:11.048
and here's where that math[br]I showed you earlier comes in.

0:17:11.072,0:17:15.071
So, the average life expectancy[br]in the U.S. and the U.K. is 78.1 years,

0:17:15.095,0:17:18.199
but we know from more than 1,000[br]peer-reviewed scientific studies

0:17:18.223,0:17:21.818
that you can add 10 years of life[br]by boosting your four types of resilience.

0:17:21.842,0:17:25.377
So every single year that you are boosting[br]your four types of resilience,

0:17:25.401,0:17:27.650
you're actually earning[br].128 more years of life

0:17:27.674,0:17:32.223
or 46 more days of life,[br]or 67,298 more minutes of life,

0:17:32.247,0:17:36.537
which means every single day,[br]you are earning 184 minutes of life,

0:17:36.561,0:17:40.038
or every single hour that you are boosting[br]your four types of resilience,

0:17:40.062,0:17:43.303
like we just did together,[br]you are earning 7.68245837

0:17:43.327,0:17:44.398
more minutes of life.

0:17:44.422,0:17:47.334
Congratulations, those seven[br]and a half minutes are all yours.

0:17:47.358,0:17:48.834
You totally earned them.

0:17:48.858,0:17:49.865
Yeah!

0:17:49.889,0:17:51.183
(Applause)

0:17:51.207,0:17:52.243
Awesome.

0:17:53.034,0:17:54.292
Wait, wait, wait.

0:17:55.649,0:17:58.780
You still have your special mission,[br]your secret mission.

0:17:58.804,0:18:01.844
How are you going to spend[br]these minutes of bonus life?

0:18:01.868,0:18:03.561
Well, here's my suggestion.

0:18:03.585,0:18:07.203
These seven and a half bonus minutes[br]are kind of like genie's wishes.

0:18:07.227,0:18:10.701
You can use your first wish[br]to wish for a million more wishes.

0:18:10.725,0:18:11.772
Pretty clever, right?

0:18:11.796,0:18:15.627
So, if you spend these[br]seven and a half minutes today

0:18:15.651,0:18:18.261
doing something that makes you happy,

0:18:18.285,0:18:20.004
or that gets you physically active,

0:18:20.028,0:18:23.107
or puts you in touch[br]with someone you care about,

0:18:23.131,0:18:25.940
or even just tackling a tiny challenge,

0:18:25.964,0:18:29.589
you're going to boost your resilience,[br]so you're going to earn more minutes.

0:18:29.613,0:18:32.068
And the good news is,[br]you can keep going like that.

0:18:32.092,0:18:34.372
Every hour of the day,[br]every day of your life,

0:18:34.396,0:18:35.804
all the way to your deathbed,

0:18:35.828,0:18:38.781
which will now be 10 years later[br]than it would have otherwise.

0:18:39.081,0:18:42.239
And when you get there, more than likely,

0:18:42.263,0:18:45.779
you will not have[br]any of those top five regrets,

0:18:45.803,0:18:48.652
because you will have built up[br]the strength and resilience

0:18:48.676,0:18:51.359
to lead a life truer to your dreams.

0:18:52.136,0:18:55.375
And with 10 extra years,[br]you might even have enough time

0:18:55.399,0:18:57.318
to play a few more games.

0:18:57.342,0:18:58.421
Thank you.

0:18:58.445,0:19:00.900
(Applause)