[Script Info]
Title: 
[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:03.63,0:00:07.93,Default,,0000,0000,0000,,I admire washing machine repairers
Dialogue: 0,0:00:07.93,0:00:10.48,Default,,0000,0000,0000,,because there is something special \Nabout them.
Dialogue: 0,0:00:10.48,0:00:12.59,Default,,0000,0000,0000,,When one comes over to my house,
Dialogue: 0,0:00:12.59,0:00:15.21,Default,,0000,0000,0000,,I feel for this person,
Dialogue: 0,0:00:15.21,0:00:17.86,Default,,0000,0000,0000,,because I have absolutely no idea \Nhow to do the things he or she can do,
Dialogue: 0,0:00:17.86,0:00:21.81,Default,,0000,0000,0000,,an extremely important sense of recognition.
Dialogue: 0,0:00:21.81,0:00:23.18,Default,,0000,0000,0000,,And when I feel this,
Dialogue: 0,0:00:23.18,0:00:25.66,Default,,0000,0000,0000,,not only the washing machine is repaired,
Dialogue: 0,0:00:25.66,0:00:28.32,Default,,0000,0000,0000,,but in fact I also live longer.
Dialogue: 0,0:00:28.32,0:00:31.36,Default,,0000,0000,0000,,But how exactly do I live longer?
Dialogue: 0,0:00:31.36,0:00:33.69,Default,,0000,0000,0000,,I present to you David,\NDavid Servan Schreiber.
Dialogue: 0,0:00:33.69,0:00:35.71,Default,,0000,0000,0000,,David was a psychiatrist.
Dialogue: 0,0:00:35.71,0:00:36.78,Default,,0000,0000,0000,,David Servan Schreiber
Dialogue: 0,0:00:36.78,0:00:38.42,Default,,0000,0000,0000,,was my cousin.
Dialogue: 0,0:00:38.42,0:00:41.92,Default,,0000,0000,0000,,And, a little over a year ago,\Nhe was taken over
Dialogue: 0,0:00:41.92,0:00:44.43,Default,,0000,0000,0000,,by a type of brain cancer.
Dialogue: 0,0:00:44.43,0:00:46.57,Default,,0000,0000,0000,,When he was 30 years old,
Dialogue: 0,0:00:46.57,0:00:48.66,Default,,0000,0000,0000,,the first tumor was detected on him.
Dialogue: 0,0:00:48.66,0:00:51.29,Default,,0000,0000,0000,,We couldn't exactly say \Nthat David was someone who,
Dialogue: 0,0:00:51.29,0:00:54.08,Default,,0000,0000,0000,,statistically speaking, \Nhad luck on his side.
Dialogue: 0,0:00:54.08,0:00:56.91,Default,,0000,0000,0000,,From then on, he mobilized
Dialogue: 0,0:00:56.91,0:00:59.93,Default,,0000,0000,0000,,all of his knowledge,\Nall of his energy
Dialogue: 0,0:00:59.93,0:01:02.72,Default,,0000,0000,0000,,to try and find out how he could live,
Dialogue: 0,0:01:02.72,0:01:06.64,Default,,0000,0000,0000,,not only as long as possible \Nunder these circumstances,
Dialogue: 0,0:01:06.64,0:01:09.76,Default,,0000,0000,0000,,but also the best possible way.
Dialogue: 0,0:01:09.76,0:01:11.16,Default,,0000,0000,0000,,So what we know about him
Dialogue: 0,0:01:11.16,0:01:13.59,Default,,0000,0000,0000,,is that he changed his diet,
Dialogue: 0,0:01:13.59,0:01:16.26,Default,,0000,0000,0000,,practised meditation,
Dialogue: 0,0:01:16.26,0:01:20.11,Default,,0000,0000,0000,,and exercised every day.
Dialogue: 0,0:01:20.11,0:01:23.09,Default,,0000,0000,0000,,But what we don't know, \Nbecause he didn't make these things public,
Dialogue: 0,0:01:23.09,0:01:26.76,Default,,0000,0000,0000,,is the amount of attention he paid
Dialogue: 0,0:01:26.76,0:01:30.79,Default,,0000,0000,0000,,to all the details \Nand the small things in his life.
Dialogue: 0,0:01:30.79,0:01:35.47,Default,,0000,0000,0000,,Up to his last breath, David was
Dialogue: 0,0:01:35.47,0:01:38.88,Default,,0000,0000,0000,,someone full of thanks and gratitude.
Dialogue: 0,0:01:38.88,0:01:43.43,Default,,0000,0000,0000,,Gratitude is an emotion
Dialogue: 0,0:01:43.43,0:01:46.51,Default,,0000,0000,0000,,of recognition that we feel
Dialogue: 0,0:01:46.51,0:01:52.15,Default,,0000,0000,0000,,when we realize the flavour \Nof the lives we're living.
Dialogue: 0,0:01:52.15,0:01:55.71,Default,,0000,0000,0000,,It is, for example, \Na ray of sunshine on the deck,
Dialogue: 0,0:01:55.71,0:01:58.51,Default,,0000,0000,0000,,the fragrance of a baby,
Dialogue: 0,0:01:58.51,0:02:00.61,Default,,0000,0000,0000,,especially when it's our own child.
Dialogue: 0,0:02:00.61,0:02:04.16,Default,,0000,0000,0000,,It's the act of pushing yourself \Nto go out and learn new things
Dialogue: 0,0:02:04.16,0:02:05.78,Default,,0000,0000,0000,,one evening.
Dialogue: 0,0:02:05.78,0:02:07.98,Default,,0000,0000,0000,,It's, for us, the absolute pleasure
Dialogue: 0,0:02:07.98,0:02:12.63,Default,,0000,0000,0000,,to have the chance to present to you \Nwhat we are passionate about.
Dialogue: 0,0:02:12.63,0:02:15.30,Default,,0000,0000,0000,,But why did David guide me into all of this?
Dialogue: 0,0:02:15.30,0:02:17.60,Default,,0000,0000,0000,,We talked a lot about psychology together.
Dialogue: 0,0:02:17.60,0:02:18.93,Default,,0000,0000,0000,,It's because there are
Dialogue: 0,0:02:18.93,0:02:22.48,Default,,0000,0000,0000,,entire labs and departments that study
Dialogue: 0,0:02:22.48,0:02:27.21,Default,,0000,0000,0000,,the circumstances \Nand consequences of gratitude.
Dialogue: 0,0:02:27.21,0:02:30.53,Default,,0000,0000,0000,,There's a gentleman called \NProf. Robert Emmons
Dialogue: 0,0:02:30.53,0:02:33.23,Default,,0000,0000,0000,,who works at UC Davis in California,
Dialogue: 0,0:02:33.23,0:02:34.80,Default,,0000,0000,0000,,he's very fortunate,
Dialogue: 0,0:02:34.80,0:02:37.57,Default,,0000,0000,0000,,for 12 years of diligent study \Nand research in the field
Dialogue: 0,0:02:37.57,0:02:39.20,Default,,0000,0000,0000,,of positive psychology
Dialogue: 0,0:02:39.20,0:02:41.60,Default,,0000,0000,0000,,he has been trying to understand
Dialogue: 0,0:02:41.60,0:02:44.73,Default,,0000,0000,0000,,how it works and the effect \Nit can have on us.
Dialogue: 0,0:02:44.73,0:02:46.97,Default,,0000,0000,0000,,And here's what he realized.
Dialogue: 0,0:02:46.97,0:02:49.42,Default,,0000,0000,0000,,First of all, on a psychological level
Dialogue: 0,0:02:49.42,0:02:52.51,Default,,0000,0000,0000,,when we know that we appreciate
Dialogue: 0,0:02:52.51,0:02:54.25,Default,,0000,0000,0000,,all the small details
Dialogue: 0,0:02:54.25,0:02:55.70,Default,,0000,0000,0000,,that surround you in your everyday life,
Dialogue: 0,0:02:55.70,0:02:57.60,Default,,0000,0000,0000,,from the temperature in your room
Dialogue: 0,0:02:57.60,0:02:59.62,Default,,0000,0000,0000,,to being able to arrive on time,
Dialogue: 0,0:02:59.62,0:03:05.18,Default,,0000,0000,0000,,we feel happier,
Dialogue: 0,0:03:05.21,0:03:11.60,Default,,0000,0000,0000,,we feel more connected with others,
Dialogue: 0,0:03:11.60,0:03:13.65,Default,,0000,0000,0000,,we feel more alert and aware,
Dialogue: 0,0:03:13.65,0:03:15.83,Default,,0000,0000,0000,,and we feel more alive.
Dialogue: 0,0:03:15.83,0:03:17.80,Default,,0000,0000,0000,,And next, we have the secondary benefits
Dialogue: 0,0:03:17.80,0:03:19.63,Default,,0000,0000,0000,,that deal with relationships.
Dialogue: 0,0:03:19.63,0:03:22.25,Default,,0000,0000,0000,,Above all, being the fact that we feel
Dialogue: 0,0:03:22.25,0:03:23.82,Default,,0000,0000,0000,,a lot less lonely.
Dialogue: 0,0:03:23.82,0:03:26.53,Default,,0000,0000,0000,,This is because gratitude \Nalways comes from
Dialogue: 0,0:03:26.53,0:03:28.51,Default,,0000,0000,0000,,something or someone
Dialogue: 0,0:03:28.51,0:03:30.43,Default,,0000,0000,0000,,who is separate from us.
Dialogue: 0,0:03:30.43,0:03:32.72,Default,,0000,0000,0000,,This is an emotion that makes us humble,
Dialogue: 0,0:03:32.72,0:03:34.85,Default,,0000,0000,0000,,that makes us want
Dialogue: 0,0:03:34.85,0:03:36.92,Default,,0000,0000,0000,,to take our turn to give.
Dialogue: 0,0:03:36.92,0:03:38.82,Default,,0000,0000,0000,,But all of this is nothing.
Dialogue: 0,0:03:38.82,0:03:41.43,Default,,0000,0000,0000,,The most shocking are the effects \Nthat were discovered
Dialogue: 0,0:03:41.43,0:03:43.45,Default,,0000,0000,0000,,on the physiological level, or simply
Dialogue: 0,0:03:43.45,0:03:44.91,Default,,0000,0000,0000,,how our body works.
Dialogue: 0,0:03:44.91,0:03:46.91,Default,,0000,0000,0000,,Here I'd like to talk about a study \Nthat was conducted
Dialogue: 0,0:03:46.91,0:03:49.85,Default,,0000,0000,0000,,in Minnesota in 1986.
Dialogue: 0,0:03:49.85,0:03:51.88,Default,,0000,0000,0000,,A researcher hypothesized the following,
Dialogue: 0,0:03:51.88,0:03:53.42,Default,,0000,0000,0000,,and asked
Dialogue: 0,0:03:53.42,0:03:56.100,Default,,0000,0000,0000,,whether there was a link between
Dialogue: 0,0:03:56.100,0:03:58.48,Default,,0000,0000,0000,,feeling grateful,
Dialogue: 0,0:03:58.48,0:04:01.93,Default,,0000,0000,0000,,thus knowing how to appreciate things, \Nand longevity.
Dialogue: 0,0:04:01.93,0:04:04.16,Default,,0000,0000,0000,,So how do we study something like this?
Dialogue: 0,0:04:04.16,0:04:07.100,Default,,0000,0000,0000,,We have to find people\Nwho live in the exact
Dialogue: 0,0:04:07.100,0:04:09.81,Default,,0000,0000,0000,,same way, who eat the same things,
Dialogue: 0,0:04:09.81,0:04:11.76,Default,,0000,0000,0000,,who breathe the same air,
Dialogue: 0,0:04:11.76,0:04:14.23,Default,,0000,0000,0000,,who have the same job,
Dialogue: 0,0:04:14.23,0:04:16.11,Default,,0000,0000,0000,,who have the same number of kids,
Dialogue: 0,0:04:16.11,0:04:17.91,Default,,0000,0000,0000,,which is especially important with women,
Dialogue: 0,0:04:17.91,0:04:19.14,Default,,0000,0000,0000,,with zero being an ideal number.
Dialogue: 0,0:04:19.14,0:04:22.28,Default,,0000,0000,0000,,Furthermore, if everyone could be married \Nto the same person,
Dialogue: 0,0:04:22.28,0:04:23.93,Default,,0000,0000,0000,,that would be great.
Dialogue: 0,0:04:23.93,0:04:25.79,Default,,0000,0000,0000,,And they found these people.
Dialogue: 0,0:04:25.79,0:04:29.23,Default,,0000,0000,0000,,They found them in an abbey.
Dialogue: 0,0:04:29.23,0:04:31.09,Default,,0000,0000,0000,,More specifically in an abbey
Dialogue: 0,0:04:31.09,0:04:34.28,Default,,0000,0000,0000,,with 150 years old archives.
Dialogue: 0,0:04:34.28,0:04:35.64,Default,,0000,0000,0000,,When these young women
Dialogue: 0,0:04:35.64,0:04:37.09,Default,,0000,0000,0000,,arrived at the abbey,
Dialogue: 0,0:04:37.09,0:04:38.34,Default,,0000,0000,0000,,at the age of 20, \Nthe first thing they were asked to do
Dialogue: 0,0:04:38.34,0:04:40.68,Default,,0000,0000,0000,,was to write a letter \Nthat introduced themselves
Dialogue: 0,0:04:40.68,0:04:42.11,Default,,0000,0000,0000,,and told their life story.
Dialogue: 0,0:04:42.11,0:04:43.96,Default,,0000,0000,0000,,They did the same thing\Nat the age of 40,
Dialogue: 0,0:04:43.96,0:04:45.96,Default,,0000,0000,0000,,and at the age of 70.
Dialogue: 0,0:04:45.96,0:04:50.21,Default,,0000,0000,0000,,We had 150 years of biographical letters.
Dialogue: 0,0:04:50.21,0:04:53.72,Default,,0000,0000,0000,,We also had 150 years of medical records.
Dialogue: 0,0:04:53.72,0:04:57.14,Default,,0000,0000,0000,,We passed these letters on to semanticists,
Dialogue: 0,0:04:57.14,0:04:59.77,Default,,0000,0000,0000,,those who study diction \Nand the content of vocabulary,
Dialogue: 0,0:04:59.77,0:05:03.77,Default,,0000,0000,0000,,and asked them to quantify the nature
Dialogue: 0,0:05:03.77,0:05:06.62,Default,,0000,0000,0000,,of words used that expressed
Dialogue: 0,0:05:06.62,0:05:08.30,Default,,0000,0000,0000,,appreciation, optimism,
Dialogue: 0,0:05:08.30,0:05:10.47,Default,,0000,0000,0000,,or gratitude.
Dialogue: 0,0:05:10.47,0:05:13.42,Default,,0000,0000,0000,,And then we could correlate
Dialogue: 0,0:05:13.42,0:05:17.39,Default,,0000,0000,0000,,the level of gratification of these women
Dialogue: 0,0:05:17.39,0:05:19.94,Default,,0000,0000,0000,,with, not only their health,
Dialogue: 0,0:05:19.94,0:05:21.61,Default,,0000,0000,0000,,but also their lifespans.
Dialogue: 0,0:05:21.61,0:05:24.36,Default,,0000,0000,0000,,It was found that the more of these words
Dialogue: 0,0:05:24.36,0:05:26.22,Default,,0000,0000,0000,,that expressed gratitude and appreciation
Dialogue: 0,0:05:26.22,0:05:29.47,Default,,0000,0000,0000,,were used after the age of 20,
Dialogue: 0,0:05:29.47,0:05:31.02,Default,,0000,0000,0000,,the longer the women lived.
Dialogue: 0,0:05:31.02,0:05:32.97,Default,,0000,0000,0000,,We could quantify it to such an extent
Dialogue: 0,0:05:32.97,0:05:34.49,Default,,0000,0000,0000,,that we know these women \Nhad a life expectancy
Dialogue: 0,0:05:34.49,0:05:37.39,Default,,0000,0000,0000,,longer than their sisters by 7 years.
Dialogue: 0,0:05:37.39,0:05:38.38,Default,,0000,0000,0000,,The same data comparison was conducted
Dialogue: 0,0:05:38.38,0:05:40.69,Default,,0000,0000,0000,,with more current cases
Dialogue: 0,0:05:40.69,0:05:42.13,Default,,0000,0000,0000,,concerning the middle class,
Dialogue: 0,0:05:42.13,0:05:45.81,Default,,0000,0000,0000,,and the same results were yielded.
Dialogue: 0,0:05:45.81,0:05:47.92,Default,,0000,0000,0000,,I'm like some of you here,
Dialogue: 0,0:05:47.92,0:05:51.24,Default,,0000,0000,0000,,I was born and raised in Paris,
Dialogue: 0,0:05:51.24,0:05:53.24,Default,,0000,0000,0000,,it's probably not the most appropriate thing
Dialogue: 0,0:05:53.24,0:05:56.66,Default,,0000,0000,0000,,to talk about what's going well\Nand what makes us grateful.
Dialogue: 0,0:05:56.66,0:05:59.19,Default,,0000,0000,0000,,However, after having visited David \Nso many times,
Dialogue: 0,0:05:59.19,0:06:02.00,Default,,0000,0000,0000,,after having read \Nall of these documents and articles,
Dialogue: 0,0:06:02.00,0:06:04.66,Default,,0000,0000,0000,,I still wanted to try
Dialogue: 0,0:06:04.66,0:06:06.29,Default,,0000,0000,0000,,and see.
Dialogue: 0,0:06:06.29,0:06:08.91,Default,,0000,0000,0000,,I had to look at the hard evidence.
Dialogue: 0,0:06:08.91,0:06:10.55,Default,,0000,0000,0000,,Martin Seligman, very influential
Dialogue: 0,0:06:10.55,0:06:13.70,Default,,0000,0000,0000,,in the field of positive psychology \Nand researcher at the University of Pennsylvania,
Dialogue: 0,0:06:13.70,0:06:15.100,Default,,0000,0000,0000,,we definitely speak about him \Nquite a bit today,
Dialogue: 0,0:06:15.100,0:06:19.55,Default,,0000,0000,0000,,recognized the following:
Dialogue: 0,0:06:19.55,0:06:23.71,Default,,0000,0000,0000,,In a day, it's enough to
Dialogue: 0,0:06:23.71,0:06:27.21,Default,,0000,0000,0000,,identify 3 events,
Dialogue: 0,0:06:27.21,0:06:29.30,Default,,0000,0000,0000,,moments, interactions,
Dialogue: 0,0:06:29.30,0:06:31.48,Default,,0000,0000,0000,,tastes, sensations
Dialogue: 0,0:06:31.48,0:06:33.25,Default,,0000,0000,0000,,that made us feel good
Dialogue: 0,0:06:33.25,0:06:34.65,Default,,0000,0000,0000,,and that made us want to say,
Dialogue: 0,0:06:34.65,0:06:37.85,Default,,0000,0000,0000,,"Thank you." --
Dialogue: 0,0:06:37.85,0:06:40.86,Default,,0000,0000,0000,,to improve one's level \Nof happiness permanently
Dialogue: 0,0:06:40.86,0:06:45.41,Default,,0000,0000,0000,,after only 3 weeks.
Dialogue: 0,0:06:45.41,0:06:47.87,Default,,0000,0000,0000,,I read this, I went home
Dialogue: 0,0:06:47.87,0:06:50.36,Default,,0000,0000,0000,,relatively excited by this information,
Dialogue: 0,0:06:50.36,0:06:53.54,Default,,0000,0000,0000,,sat down at the table \Nwith my husband and 3 kids,
Dialogue: 0,0:06:53.54,0:06:56.32,Default,,0000,0000,0000,,who are between 8 and 14 years old,
Dialogue: 0,0:06:56.32,0:06:58.11,Default,,0000,0000,0000,,and I told them \Nthat I read something crazy today
Dialogue: 0,0:06:58.11,0:07:01.91,Default,,0000,0000,0000,,that says that if you can spot in a day
Dialogue: 0,0:07:01.91,0:07:04.26,Default,,0000,0000,0000,,a moment, "here's a great moment"
Dialogue: 0,0:07:04.26,0:07:05.74,Default,,0000,0000,0000,,in brief,
Dialogue: 0,0:07:05.74,0:07:06.79,Default,,0000,0000,0000,,what I told them, was that
Dialogue: 0,0:07:06.79,0:07:10.19,Default,,0000,0000,0000,,if you can spot 3 good things in your day,
Dialogue: 0,0:07:10.19,0:07:11.75,Default,,0000,0000,0000,,you'll live longer,
Dialogue: 0,0:07:11.75,0:07:14.72,Default,,0000,0000,0000,,you'll be in better health, \Nand you'll be happier.
Dialogue: 0,0:07:14.72,0:07:17.10,Default,,0000,0000,0000,,And we started to do so.
Dialogue: 0,0:07:17.10,0:07:19.26,Default,,0000,0000,0000,,It's not easy for everyone.
Dialogue: 0,0:07:19.26,0:07:20.27,Default,,0000,0000,0000,,It's not obvious.
Dialogue: 0,0:07:20.27,0:07:23.26,Default,,0000,0000,0000,,Our immediate level of access \Nto gratitude is a bit
Dialogue: 0,0:07:23.26,0:07:25.17,Default,,0000,0000,0000,,different from person to person.
Dialogue: 0,0:07:25.17,0:07:26.64,Default,,0000,0000,0000,,It was especially difficult for Léon,
Dialogue: 0,0:07:26.64,0:07:28.06,Default,,0000,0000,0000,,the youngest of my kids.
Dialogue: 0,0:07:28.06,0:07:29.86,Default,,0000,0000,0000,,He was under pressure,
Dialogue: 0,0:07:29.86,0:07:31.19,Default,,0000,0000,0000,,he didn't even want to play.
Dialogue: 0,0:07:31.19,0:07:33.08,Default,,0000,0000,0000,,One of my proudest achievements as a mom
Dialogue: 0,0:07:33.08,0:07:34.83,Default,,0000,0000,0000,,is that today Léon is 14
Dialogue: 0,0:07:34.83,0:07:36.34,Default,,0000,0000,0000,,and he can come down these stairs
Dialogue: 0,0:07:36.34,0:07:37.96,Default,,0000,0000,0000,,and stand right in front of you\Nto tell you all,
Dialogue: 0,0:07:37.96,0:07:40.54,Default,,0000,0000,0000,,"Here, my 3 good things are \Nthis, this, and this."
Dialogue: 0,0:07:40.54,0:07:42.93,Default,,0000,0000,0000,,My children have learnt this.
Dialogue: 0,0:07:42.93,0:07:44.01,Default,,0000,0000,0000,,It's a way of doing things.
Dialogue: 0,0:07:44.01,0:07:46.49,Default,,0000,0000,0000,,When we do this with people we know,
Dialogue: 0,0:07:46.49,0:07:47.44,Default,,0000,0000,0000,,people we live with,
Dialogue: 0,0:07:47.44,0:07:48.54,Default,,0000,0000,0000,,people we work with,
Dialogue: 0,0:07:48.54,0:07:50.19,Default,,0000,0000,0000,,people who we don't know,
Dialogue: 0,0:07:50.19,0:07:51.48,Default,,0000,0000,0000,,people who we've just met,
Dialogue: 0,0:07:51.48,0:07:52.93,Default,,0000,0000,0000,,something very special happens,
Dialogue: 0,0:07:52.93,0:07:54.21,Default,,0000,0000,0000,,because it's not a common
Dialogue: 0,0:07:54.21,0:07:55.86,Default,,0000,0000,0000,,conversation topic.
Dialogue: 0,0:07:55.86,0:07:59.09,Default,,0000,0000,0000,,If it moves you, it moves me.
Dialogue: 0,0:07:59.09,0:08:02.57,Default,,0000,0000,0000,,When we listen to others talk about\Nwhat made them happy today,
Dialogue: 0,0:08:02.57,0:08:03.91,Default,,0000,0000,0000,,there's a rule we need to follow;
Dialogue: 0,0:08:03.91,0:08:06.03,Default,,0000,0000,0000,,that is not to comment or criticize it.
Dialogue: 0,0:08:06.03,0:08:09.82,Default,,0000,0000,0000,,When someone chooses to share \Ntheir spot of happiness, we listen,
Dialogue: 0,0:08:09.82,0:08:11.06,Default,,0000,0000,0000,,we absorb and generally,
Dialogue: 0,0:08:11.06,0:08:13.01,Default,,0000,0000,0000,,we realize that we also \Nhave this event to appreciate
Dialogue: 0,0:08:13.01,0:08:15.61,Default,,0000,0000,0000,,and we add it to our own lists.
Dialogue: 0,0:08:15.61,0:08:17.11,Default,,0000,0000,0000,,This is one way to do it,
Dialogue: 0,0:08:17.11,0:08:18.99,Default,,0000,0000,0000,,level zero.
Dialogue: 0,0:08:18.99,0:08:20.64,Default,,0000,0000,0000,,And then we have level one.
Dialogue: 0,0:08:20.64,0:08:22.49,Default,,0000,0000,0000,,If you don't necessarily want\Nto talk about it,
Dialogue: 0,0:08:22.49,0:08:23.94,Default,,0000,0000,0000,,in fact you can
Dialogue: 0,0:08:23.94,0:08:25.14,Default,,0000,0000,0000,,start to keep a little notebook
Dialogue: 0,0:08:25.14,0:08:26.57,Default,,0000,0000,0000,,on your night stand.
Dialogue: 0,0:08:26.57,0:08:28.15,Default,,0000,0000,0000,,I like to call it a "book of happy things",
Dialogue: 0,0:08:28.15,0:08:31.28,Default,,0000,0000,0000,,and in laboratories they call it \Na "journal of gratitude".
Dialogue: 0,0:08:31.28,0:08:33.57,Default,,0000,0000,0000,,It lets you write down \Nyour sources of gratitude
Dialogue: 0,0:08:33.57,0:08:35.70,Default,,0000,0000,0000,,before you go to sleep, \Nand it's the last thing
Dialogue: 0,0:08:35.70,0:08:36.88,Default,,0000,0000,0000,,you do before sleeping.
Dialogue: 0,0:08:36.88,0:08:39.05,Default,,0000,0000,0000,,When you turn off your iPad,
Dialogue: 0,0:08:39.05,0:08:40.93,Default,,0000,0000,0000,,you can pick up your little diary.
Dialogue: 0,0:08:40.93,0:08:43.02,Default,,0000,0000,0000,,Dr Emmons has discovered
Dialogue: 0,0:08:43.02,0:08:44.08,Default,,0000,0000,0000,,that when doing this is the last thing
Dialogue: 0,0:08:44.08,0:08:46.24,Default,,0000,0000,0000,,we do in our day,
Dialogue: 0,0:08:46.24,0:08:47.80,Default,,0000,0000,0000,,we sleep deeper,
Dialogue: 0,0:08:47.80,0:08:49.32,Default,,0000,0000,0000,,for a longer time,
Dialogue: 0,0:08:49.32,0:08:51.47,Default,,0000,0000,0000,,and if we suffer from a chronic pain
Dialogue: 0,0:08:51.47,0:08:54.07,Default,,0000,0000,0000,,the pain weakens and wears off.
Dialogue: 0,0:08:54.07,0:08:57.50,Default,,0000,0000,0000,,And the next level
Dialogue: 0,0:08:57.50,0:09:00.05,Default,,0000,0000,0000,,is the letter of appreciation.
Dialogue: 0,0:09:00.05,0:09:02.75,Default,,0000,0000,0000,,And here's what happens in our brains
Dialogue: 0,0:09:02.75,0:09:04.27,Default,,0000,0000,0000,,when we associate ourselves
Dialogue: 0,0:09:04.27,0:09:06.64,Default,,0000,0000,0000,,with feelings and emotions of appreciation.
Dialogue: 0,0:09:06.64,0:09:08.62,Default,,0000,0000,0000,,It is impossible for our brains to,
Dialogue: 0,0:09:08.62,0:09:11.57,Default,,0000,0000,0000,,at the same time,
Dialogue: 0,0:09:11.57,0:09:15.02,Default,,0000,0000,0000,,feel resentment or anger.
Dialogue: 0,0:09:15.02,0:09:17.05,Default,,0000,0000,0000,,And hence the moment when you sit down
Dialogue: 0,0:09:17.05,0:09:18.75,Default,,0000,0000,0000,,and say, "I'm going to write to someone",
Dialogue: 0,0:09:18.75,0:09:20.29,Default,,0000,0000,0000,,we can recollect our thoughts
Dialogue: 0,0:09:20.29,0:09:22.10,Default,,0000,0000,0000,,to realize the wonder
Dialogue: 0,0:09:22.10,0:09:23.67,Default,,0000,0000,0000,,that we have around us.
Dialogue: 0,0:09:23.67,0:09:26.44,Default,,0000,0000,0000,,For one year I made no presents;
Dialogue: 0,0:09:26.44,0:09:28.90,Default,,0000,0000,0000,,the only gifts I made
Dialogue: 0,0:09:28.90,0:09:31.22,Default,,0000,0000,0000,,were letters that I'd written \Nfor my friends' birthdays.
Dialogue: 0,0:09:31.22,0:09:33.04,Default,,0000,0000,0000,,I wrote them letters of appreciation.
Dialogue: 0,0:09:33.04,0:09:35.22,Default,,0000,0000,0000,,I examined and re-examined
Dialogue: 0,0:09:35.22,0:09:36.94,Default,,0000,0000,0000,,my friendships, my relationships,
Dialogue: 0,0:09:36.94,0:09:39.19,Default,,0000,0000,0000,,and I suddenly became aware
Dialogue: 0,0:09:39.19,0:09:40.92,Default,,0000,0000,0000,,of how fortunate I was.
Dialogue: 0,0:09:40.92,0:09:42.05,Default,,0000,0000,0000,,This was a letter, in fact,
Dialogue: 0,0:09:42.05,0:09:46.39,Default,,0000,0000,0000,,that let me say, "If you weren't in my life,
Dialogue: 0,0:09:46.39,0:09:48.24,Default,,0000,0000,0000,,here's what I wouldn't become,
Dialogue: 0,0:09:48.24,0:09:50.27,Default,,0000,0000,0000,,and here's what I wouldn't know."
Dialogue: 0,0:09:50.27,0:09:53.04,Default,,0000,0000,0000,,It lets us get a grasp of the scope
Dialogue: 0,0:09:53.04,0:09:55.45,Default,,0000,0000,0000,,and depth of the relationships
Dialogue: 0,0:09:55.45,0:09:57.30,Default,,0000,0000,0000,,we have with others.
Dialogue: 0,0:09:57.30,0:09:59.82,Default,,0000,0000,0000,,And so now what Martin Seligman did,
Dialogue: 0,0:09:59.82,0:10:02.93,Default,,0000,0000,0000,,was that he sent these messages of gratitude
Dialogue: 0,0:10:02.93,0:10:06.71,Default,,0000,0000,0000,,by visiting the receiver. \NYou'd write the letter,
Dialogue: 0,0:10:06.71,0:10:09.46,Default,,0000,0000,0000,,and instead of sending it, \Nyou'd take it to a meeting
Dialogue: 0,0:10:09.46,0:10:11.06,Default,,0000,0000,0000,,with the recipient, \Nwouldn't tell them anything,
Dialogue: 0,0:10:11.06,0:10:12.56,Default,,0000,0000,0000,,why you came,
Dialogue: 0,0:10:12.56,0:10:15.54,Default,,0000,0000,0000,,and you'd go and read him your letter.
Dialogue: 0,0:10:15.54,0:10:18.90,Default,,0000,0000,0000,,I've done this once, I confess, not more.
Dialogue: 0,0:10:18.90,0:10:19.100,Default,,0000,0000,0000,,It's hard,
Dialogue: 0,0:10:19.100,0:10:22.01,Default,,0000,0000,0000,,and I needed quite a bit Kleenex \Nduring the experience,
Dialogue: 0,0:10:22.01,0:10:25.88,Default,,0000,0000,0000,,quite a bit of Kleenex \Nwhen I was getting feedback.
Dialogue: 0,0:10:25.88,0:10:29.79,Default,,0000,0000,0000,,I wrote a letter of appreciation \Nto my husband,
Dialogue: 0,0:10:29.79,0:10:30.96,Default,,0000,0000,0000,,who's sitting here tonight,
Dialogue: 0,0:10:30.96,0:10:32.15,Default,,0000,0000,0000,,and I've never said this in front of him, \Nbut I'll say this
Dialogue: 0,0:10:32.15,0:10:34.76,Default,,0000,0000,0000,,even if he's here.
Dialogue: 0,0:10:34.76,0:10:38.16,Default,,0000,0000,0000,,We've been together for 25 years.
Dialogue: 0,0:10:38.16,0:10:41.76,Default,,0000,0000,0000,,In 25 years together,\Na list of complaints
Dialogue: 0,0:10:41.76,0:10:46.20,Default,,0000,0000,0000,,would be very, very easy to write.
Dialogue: 0,0:10:46.20,0:10:47.54,Default,,0000,0000,0000,,But that's not the point.
Dialogue: 0,0:10:47.54,0:10:50.41,Default,,0000,0000,0000,,The point is in telling him, \N"If you' were not in my life,
Dialogue: 0,0:10:50.41,0:10:54.96,Default,,0000,0000,0000,,if I had not met you, \Nif I hadn't fallen for you that day,
Dialogue: 0,0:10:54.96,0:10:58.11,Default,,0000,0000,0000,,here are all the things \Nthat I wouldn't have become."
Dialogue: 0,0:10:58.11,0:10:59.73,Default,,0000,0000,0000,,And I did just that.
Dialogue: 0,0:10:59.73,0:11:02.15,Default,,0000,0000,0000,,And I'll tell you a secret, sorry, Alex,
Dialogue: 0,0:11:02.15,0:11:04.83,Default,,0000,0000,0000,,Alex reads on the toilet.
Dialogue: 0,0:11:04.83,0:11:07.51,Default,,0000,0000,0000,,And when I sat down to write this letter
Dialogue: 0,0:11:07.51,0:11:10.58,Default,,0000,0000,0000,,I realized that
Dialogue: 0,0:11:10.58,0:11:12.74,Default,,0000,0000,0000,,without his pile of magazines
Dialogue: 0,0:11:12.74,0:11:15.38,Default,,0000,0000,0000,,I would've never learnt so many things.
Dialogue: 0,0:11:15.38,0:11:16.36,Default,,0000,0000,0000,,I owe it all to him.
Dialogue: 0,0:11:16.36,0:11:18.51,Default,,0000,0000,0000,,I heard myself telling that to him.
Dialogue: 0,0:11:18.51,0:11:20.03,Default,,0000,0000,0000,,I told him.
Dialogue: 0,0:11:20.03,0:11:22.88,Default,,0000,0000,0000,,And here is exactly what gratitude does.
Dialogue: 0,0:11:22.88,0:11:26.90,Default,,0000,0000,0000,,It's simply living the exact same life,
Dialogue: 0,0:11:26.90,0:11:27.81,Default,,0000,0000,0000,,but better.
Dialogue: 0,0:11:27.81,0:11:29.78,Default,,0000,0000,0000,,I haven't changed any characters,
Dialogue: 0,0:11:29.78,0:11:32.33,Default,,0000,0000,0000,,I haven't changed any details.
Dialogue: 0,0:11:32.33,0:11:36.64,Default,,0000,0000,0000,,And where it truly gets extraordinarily useful
Dialogue: 0,0:11:36.64,0:11:39.08,Default,,0000,0000,0000,,is when things aren't going so well.
Dialogue: 0,0:11:39.08,0:11:41.33,Default,,0000,0000,0000,,It's when life doesn't give us
Dialogue: 0,0:11:41.33,0:11:41.80,Default,,0000,0000,0000,,what we want,
Dialogue: 0,0:11:41.82,0:11:43.50,Default,,0000,0000,0000,,and when life gives us the opposite
Dialogue: 0,0:11:43.50,0:11:44.39,Default,,0000,0000,0000,,of what we want.
Dialogue: 0,0:11:44.39,0:11:47.63,Default,,0000,0000,0000,,When the time that we've spent \Nand have yet to spend
Dialogue: 0,0:11:47.63,0:11:51.26,Default,,0000,0000,0000,,with someone we love, is limited --
Dialogue: 0,0:11:51.26,0:11:52.24,Default,,0000,0000,0000,,we realize,
Dialogue: 0,0:11:54.11,0:11:57.46,Default,,0000,0000,0000,,in looking at things through this lens,
Dialogue: 0,0:11:57.46,0:12:00.03,Default,,0000,0000,0000,,despite everything that's happening,
Dialogue: 0,0:12:00.03,0:12:02.06,Default,,0000,0000,0000,,how fortunate we are.
Dialogue: 0,0:12:02.06,0:12:03.20,Default,,0000,0000,0000,,For me, luck is to be there
Dialogue: 0,0:12:03.20,0:12:06.80,Default,,0000,0000,0000,,with all of you today,
Dialogue: 0,0:12:06.80,0:12:08.66,Default,,0000,0000,0000,,sitting patiently.
Dialogue: 0,0:12:08.66,0:12:10.40,Default,,0000,0000,0000,,I sincerely thank you all.
Dialogue: 0,0:12:10.40,0:12:14.40,Default,,0000,0000,0000,,(Applause)