The game that can give you 10 extra years of life | Jane McGonigal

Translator: Morton Bast Reviewer: Thu-Huong Ha

翻译人员: Ling Jin 校对人员: lei lei

我是一个游戏玩家，因此我喜欢得分。

I'm a gamer, so I like to have goals.

我喜欢特殊的使命和神秘的目标。

I like special missions and secret objectives.

So here's my special mission for this talk:

因此，我这次演讲的特殊使命是：

我将尽力为这个大厅里的每个人

I'm going to try to increase the life span of every single person in this room

延长

七分半钟寿命。

by seven and a half minutes.

Literally, you will live seven and a half minutes longer

的确，

than you would have otherwise,

你将比你原来多活七分半钟

just because you watched this talk.

就只因为你来看了这个演讲。

恩，你们有些人看起来有些怀疑。

Some of you are looking a little bit skeptical.

没关系，看一看吧，

That's okay, because check it out --

I have math to prove that it is possible.

我做了算数去证明它是有可能的。

现在，听起来不符合常理

It won't make much sense now.

我过一会解释，

I'll explain it all later,

just pay attention to the number at the bottom:

只要注意一下最下方的数字：

+7.68245837 minutes.

加上 7.68245837分钟。

That will be my gift to you if I'm successful in my mission.

如果我成功完成我的使命这七分钟将是我给你们的礼物。

Now, you have a secret mission too.

现在，你也有一个秘密的使命。

Your mission is to figure out how you want to spend

你的使命是想想怎么花掉

your extra seven and a half minutes.

这多余的七分半钟。

And I think you should do something unusual with them,

我认为你应该用这点时间做点不寻常的事

because these are bonus minutes.

因为这是本不属于你意外的收获。你在其他地方可能都难以得到

You weren't going to have them anyway.

现在因为我是一个游戏设计师，你可能正在想，

Now, because I'm a game designer, you might be thinking to yourself,

我知道她想我们在这几分钟里做啥，

I know what she wants us to do with those minutes,

she wants us to spend them playing games.

她想让我们花时间玩游戏。

Now this is a totally reasonable assumption,

就现在而言，这是一个完全合理的假设。

given that I have made quite a habit of encouraging people

就大家知道的而言我习惯鼓励大家

to spend more time playing games.

多花时间去玩游戏

For example, in my first TED Talk,

比如说，在我第一次的TEDTalk 时，

我建议每个星期全球花两百一十亿个小时

I did propose that we should spend 21 billion hours a week,

as a planet, playing video games.

去打电子游戏。

Now, 21 billion hours, it's a lot of time.

现在看起来，两百一十亿个小时 是很多时间。

It's so much time, in fact, that the number one unsolicited comment

真的是很多时间。 事实上，我看到的最多的

that I have heard from people all over the world

来自世界各地的评论

since I gave that talk, is this:

自从我做完那个演讲是：

Jane, 游戏是好东西，但是在你临终前

Jane, games are great and all, but on your deathbed,

are you really going to wish you spent more time playing Angry Birds?

你真的希望你这一生应该花更多的时间打愤怒的小鸟么？

(Laughter)

打游戏就是浪费生命是普遍存在的想法。

This idea is so pervasive --

that games are a waste of time that we will come to regret --

我们最终都会后悔，这是我确实到处都能听到的。

that I hear it literally everywhere I go.

For example, true story:

例如，有一个真故事：就在几个星期前，

Just a few weeks ago,

this cab driver, upon finding out that a friend and I were in town

这个出租车驾驶员，得知我和我的一个朋友

for a game developers' conference,

是来参加一个游戏设计的会议，

他转过头对我们说

turned around and said -- and I quote --

“我讨厌打游戏，那是浪费生命。想一想到生命尽头的时候

"I hate games. Waste of life.

Imagine getting to the end of your life and regretting all that time."

会后悔浪费掉的时间。

Now, I want to take this problem seriously.

现在，我想要认真的对待这个问题。

I want games to be a force for good in the world.

我的意思是，我想让游戏成为这个世界上好的影响力。

我不希望游戏玩家后悔他们花在玩游戏上的时间，

I don't want gamers to regret the time they spent playing,

time that I encouraged them to spend.

那都是我鼓励他们花的时间。

因此我最近一直在想这个问题。

So I have been thinking about this question a lot lately.

当我们在临终前上，我们会后悔

When we're on our deathbeds,

will we regret the time we spent playing games?

我们花在打游戏上的时间吗？

现在这个可能会使你吃惊，但是

Now, this may surprise you, but it turns out

there is actually some scientific research on this question.

在这个问题上确实有过一些科学的研究。

It's true.

善终医院的工作人员，

Hospice workers,

the people who take care of us at the end of our lives,

照顾我们走完生命最后一程的人，

recently issued a report on the most frequently expressed regrets

最近发表了一个报告是关于最常听到临终的遗憾。

的确是人们在临终床上说的。

that people say when they are literally on their deathbeds.

今天我想跟你们分享的是---

And that's what I want to share with you today --

the top five regrets of the dying.

排前五位的临终遗憾。

Number one:

第一位：我希望我工作没有那么卖力。

I wish I hadn't worked so hard.

Number two:

第二位：我希望我和我的朋友们一直保持联系。

I wish I had stayed in touch with my friends.

Number three:

I wish I had let myself be happier.

第三位：我希望我能让自己过得跟快乐些。

Number four:

第四位：我希望我曾鼓励过我做真正的自己。

I wish I'd had the courage to express my true self.

And number five:

第五位: 我希望我曾为我的梦想而活，

I wish I'd lived a life true to my dreams,

而不是按照别人的要求苟活。

instead of what others expected of me.

Now, as far as I know, no one ever told one of the hospice workers,

现在，据我所知，没有一个人告诉善终医院的工作人员，

"I wish I'd spent more time playing video games,"

我希望我曾花多一点的时间打电子游戏，

but when I hear these top five regrets of the dying,

但当我听到这五个说得最多的临终遗憾时候，

I can't help but hear five deep human cravings

我真的帮不上什么忙，而只能听听人类内心深处的渴望

that games actually help us fulfill.

游戏其实能帮助我们活得充实。

For example, I wish I hadn't worked so hard.

例如这句，我希望我工作没有那么卖力。

For many people, this means, I wish I'd spent more time

对许多人来说，这意味着，我希望我曾经花跟多的时间

with my family, with my kids when they were growing up.

和我的家人在一起，陪伴我的孩子长大。

Well, we know that playing games together has tremendous family benefits.

很好，我们知道一起打游戏有极好的

家庭益处。

A recent study from Brigham Young University School of Family Life

伯明翰杨大学最近的研一个

关于学校的家庭生活研究报告指出

reported that parents who spend more time playing video games with their kids

多花时间和孩子们打游戏的家长们

have much stronger real-life relationships with them.

和孩子们在现实生活中的关系更紧密。

"I wish I'd stayed in touch with my friends."

我希望我和我的朋友们一直保持联系。

Hundreds of millions of people

是呢，成千上万的人们

use social games like FarmVille or Words With Friends

借助社交的游戏像 Farmville 或者 Words

to stay in daily contact with real-life friends and family.

在现实生活中和朋友们去保持每天的联系。

A recent study from the University of Michigan

一个最近的 Michigan 大学的研究表明

showed that these games are incredibly powerful relationship-management tools.

这些游戏是难以置信的有力的

人际交往工具。

They help us stay connected with people in our social network

它们帮助我们保持和人际圈里的人一直联系。

that we would otherwise grow distant from,

我们就渐渐疏远了，

if we weren't playing games together.

如果我们不一起打游戏的话。

我希望我能让自己过得跟快乐些

"I wish I'd let myself be happier."

Well, here I can't help but think of the groundbreaking clinical trials

的确，我在这里还是帮不上忙但是想想 近来被东卡罗来纳州立大学

recently conducted at East Carolina University

进行的一些有突破的临床试验表明

网络游戏可以更有效地超过

that showed that online games can outperform

pharmaceuticals for treating clinical anxiety and depression.

药物对焦虑和忧郁症的临床治疗。

只需要每天花30分钟打网络游戏

Just 30 minutes of online game play a day

was enough to create dramatic boosts in mood

就足够能戏剧性的鼓励激情

and long-term increases in happiness.

和长期增加和享受快乐。

我希望我曾鼓励过我做真正的自己。

"I wish I'd had the courage to express my true self."

Well, avatars are a way to express our true selves,

对的，虚拟人物是一个能真正表现我们自己的方式，

our most heroic, idealized version of who we might become.

我们可以变成我们最英雄，最理想化的版本。

You can see that in this alter ego portrait by Robbie Cooper

你们可以从这个游戏玩家Robbie Copper的自我意识的画像

和神的化身中看出。

of a gamer with his avatar.

And Stanford University has been doing research for five years now

并且斯坦福大学以后做了五年的教学研究

to document how playing a game with an idealized avatar

去记录和一个理想化的化身打游戏怎么能

使得我们的想法和行为在现实生活中改变。

changes how we think and act in real life,

可以让我们变得更大胆，更有抱负，

making us more courageous, more ambitious,

更能坚持我们的目标。

more committed to our goals.

"I wish I'd led a life true to my dreams,

我希望我曾为我的梦想而活，

and not what others expected of me."

而不是按照别人的要求苟活。

Are games doing this yet?

玩游戏已经帮上忙了吗？我不确定，

I'm not sure, so I've left a Super Mario question mark.

所以我先留一个问号，一个很大的马赛克问号。

We're going to come back to this one.

我们一会再回来解决这个问题。

But in the meantime, perhaps you're wondering,

但以此同时，你可能会想

这个游戏设计家有权威跟我们谈论

who is this game designer to be talking to us

about deathbed regrets?

那些临终遗憾嘛？

其实真的，我从来没有在善终医院工作过，

And it's true, I've never worked in a hospice,

我也从来没有躺在临终床上过。

I've never been on my deathbed.

但是，最近我真的有花了3个月的时间在床上，渴望着死亡。

But recently I did spend three months in bed, wanting to die.

真的渴望着死亡的到来。

Really wanting to die.

Now let me tell you that story.

现在让我告诉你们那个故事吧。

这得从两年前说起，当我头被撞后我得了脑震荡。

It started two years ago, when I hit my head and got a concussion.

直到现在，脑震荡还没有痊愈。

The concussion didn't heal properly,

and after 30 days, I was left with symptoms like nonstop headaches,

在那之后的30天后，后遗症是不停的头痛，

nausea, vertigo, memory loss, mental fog.

恶心，眩晕，失忆，精神模糊。

My doctor told me that in order to heal my brain,

我的医生告诉我为了使我的大脑痊愈，

I had to rest it.

我不得不让它休息。

So I had to avoid everything that triggered my symptoms.

所以，我不得不避免接触可以导致那些后遗症在的事。

对我来着意味着，不看书，不写东西，不打电子游戏，

For me that meant no reading, no writing, no video games,

no work or email, no running, no alcohol, no caffeine.

不能工作和写邮件，不可以跑步，不能喝酒，不可以吃有咖啡因的东西。

换句话说，你应该知道我将要到了什么境地了--

In other words -- and I think you see where this is going --

再没有理由继续活下去。

no reason to live.

(Laughter)

当然，这听起来有点好笑，

Of course it's meant to be funny,

但是老实说， 自杀的想法是十分的普偏的被

but in all seriousness, suicidal ideation is quite common

with traumatic brain injuries.

大脑受伤后的精神创伤影响着的。

It happens to one in three, and it happened to me.

三个当中有一个中招，我就是其中一个。

我的大脑告诉我，Jane, 你想死。

My brain started telling me, "Jane, you want to die."

It said, "You're never going to get better."

说，你将再也好不起来了。

还说，疼痛恶魔会一直纠缠你不放。

It said, "The pain will never end."

这些话开始持续不停，并且越来越有说服力

And these voices became so persistent and so persuasive

that I started to legitimately fear for my life,

我开始很合理地对生命有了恐惧，

which is the time that I said to myself after 34 days --

在34天之后那时我对自己说-

and I will never forget this moment --

我一直都忘记不了当时的情形-

I said, "I am either going to kill myself

我说，我要么自杀

or I'm going to turn this into a game."

要么就就把它变成一场游戏。

Now, why a game?

就现在而言，为什么是游戏？

I knew from researching the psychology of games for more than a decade

我知道打游戏心里学的研究已经有10多年了，

that when we play a game --

这是个科学的话题，当我们打游戏时候，

and this is in the scientific literature --

we tackle tough challenges with more creativity,

我们用更多的的创作力

more determination, more optimism,

毅力和积极的心态去战胜棘手的困难。

and we're more likely to reach out to others for help.

我们会更可能去从别人那里找援助。

I wanted to bring these gamer traits to my real-life challenge,

我想把我的这些好的游戏品质带到现实的困境中。

so I created a role-playing recovery game

于是我设计了一个树立榜样康复游戏

called Jane the Concussion Slayer.

叫Jane 脑震荡杀手。

Now this became my new secret identity,

现在这个游戏变成了我的新的秘密身份。

and the first thing I did as a slayer was call my twin sister --

当时我当杀手的第一件事

是打电话给我的孪生姐妹，我的双胞胎姐妹叫Kelly-

I have an identical twin sister named Kelly --

告诉她，我现我要通过打游戏来促使大脑恢复

and tell her, "I'm playing a game to heal my brain,

我想你你一起打。

and I want you to play with me."

这是一个最简单的方法去要求帮忙。

This was an easier way to ask for help.

她成我在游戏里的一个盟友。

She became my first ally in the game,

my husband Kiyash joined next,

我的老公Kiyash 后来也加入了我们，

我们一起识别坏家伙并和他们决斗。

and together we identified and battled the bad guys.

Now this was anything that could trigger my symptoms

这样做好像是会导致我的病症发作的，

and therefore slow down the healing process,

痊愈的进展也会变慢，

things like bright lights and crowded spaces.

有些东西，像是强光和狭小的空间。

我们也收集和激活能量。

We also collected and activated power-ups.

This was anything I could do on even my worst day

这些都是在我最糟糕的日子里我所能做到的

to feel just a little bit good,

能让我感觉一点点好起来。

just a little bit productive.

有一点小小的成绩。

Things like cuddling my dog for 10 minutes,

比如，抱我的狗狗10分钟，

从床上爬起来，绕着一个街区走一圈。

or getting out of bed and walking around the block just once.

Now the game was that simple:

现在看来那个游戏真的很简单：

Adopt a secret identity, recruit your allies,

选择一个神秘的身份，招募你的盟友，

和坏家伙斗争，并激活能量。

battle the bad guys, activate the power-ups.

即使就是这么一个简单的游戏，

But even with a game so simple,

within just a couple days of starting to play,

就在我开始玩游戏后的一两天内，

that fog of depression and anxiety went away.

忧郁的恍惚，和烦躁不见了。

它消失得无影无踪。感觉就像奇迹发生了。

It just vanished. It felt like a miracle.

Now it wasn't a miracle cure for the headaches

现在看起来这并不是一个对于头痛

or the cognitive symptoms.

或是认知病症的奇迹疗法 。

就这样持续了一年多，

That lasted for more than a year,

and it was the hardest year of my life by far.

那时到是我这辈子最艰难的一年。

But even when I still had the symptoms,

但是即使我是觉得不舒服，

即使疼痛还在，我却没有那么痛苦了。

even while I was still in pain, I stopped suffering.

游戏之后的收获使我很惊讶。

Now what happened next with the game surprised me.

I put up some blog posts and videos online,

我写了怎么玩游戏的博客

explaining how to play.

并上传了游戏到网上。

But not everybody has a concussion, obviously,

显然，并不是每个人都曾有过脑震荡，

not everyone wants to be "the slayer,"

也不是每个人都想变成“杀手”，

so I renamed the game SuperBetter.

现在我从新命名了游戏 叫 SuperBetter。

And soon, I started hearing from people all over the world

在此之后我开始得到从世界各地来的反馈

who were adopting their own secret identity,

他们开始选择他们自己秘密身份，

招募他们自己的盟友，他们开始变得”极了不起的棒“ 在

recruiting their own allies, and they were getting "super better,"

facing challenges like cancer and chronic pain,

面对挑战例如癌症，慢性疼痛，

忧郁和克罗恩病。

depression and Crohn's disease.

Even people were playing it for terminal diagnoses like ALS.

即使得了绝症像ALS的人也在玩这个游戏。 ALS（肌萎缩侧索硬化症）

And I could tell from their messages and their videos

我能从他们留言和录像中看得出来

that the game was helping them in the same ways that it helped me.

游戏像减轻我的痛苦一样

减轻着他们的痛苦。

They talked about feeling stronger and braver.

他们说他们感到更变强大，更勇敢了。

他们说他们感觉到更容易被他们的家人和朋友理解。

They talked about feeling better understood by their friends and family.

And they even talked about feeling happier,

他们也谈到他们感觉到更加的快乐幸福，

即使他们的疼痛还在，即使他们应对

even though they were in pain,

even though they were tackling the toughest challenge of their lives.

着他们生命中最艰难的挑战。

Now at the time, I'm thinking to myself, what is going on here?

那时，我思索着，到底发生了什么？

I mean, how could a game so trivial intervene so powerfully

我的意思是，游戏怎么可以如此有威力当它细微的介入

in such serious, and in some cases life-and-death, circumstances?

到比较严重，和生死攸关情形中时候中？

I mean, if it hadn't worked for me,

我的意思是，如果它对我不起作用，

there's no way I would have believed it was possible.

打死我也不信它真的有用。

Well, it turns out there's some science here, too.

但其实这也是有科学依据的。

有的人们变得更强壮和快乐在经历过精神创伤这后。

Some people get stronger and happier after a traumatic event.

这正是我们亲生经历着的。

And that's what was happening to us.

The game was helping us experience

游戏使我们体验着

被科学家称之为创伤后精神再生，

what scientists call post-traumatic growth,

which is not something we usually hear about.

这不是一个我们常能听到的说法。

我们经常能听到“创伤后压力心理障碍症”。

We usually hear about post-traumatic stress disorder.

But scientists now know that a traumatic event

但现在科学家发现精神重创事件并不

doesn't doom us to suffer indefinitely.

注定会给我们无休止的痛苦。

Instead, we can use it as a springboard

相反，我们能用它做为跳板

去发掘我们最大的潜力从而有个更快乐的人生。

to unleash our best qualities and lead happier lives.

Here are the top five things that people with post-traumatic growth say:

这是排在前五位的

被创伤后精神再生的人们说过的话：

我做事情的优先级改变了。 我再也不害怕去做那些能让我开心的事了。

"My priorities have changed."

"I'm not afraid to do what makes me happy."

"I feel closer to my friends and family."

我感觉到我和我的家人和朋友们的关系更紧密了。

我能更好的了解我自己。我知道真正的自己了。

"I understand myself better. I know who I really am now."

我对生活的意义有了新的定义。

"I have a new sense of meaning and purpose in my life."

"I'm better able to focus on my goals and dreams."

我现在更能专注于我的目标和理想了。

Now, does this sound familiar?

现在听起来这些有点熟悉么吗？

It should, because the top five traits of post-traumatic growth

应该的，因为这五大创伤后精神再生的特质

正好基本上和五大临终遗憾是相反的。

are essentially the direct opposite of the top five regrets of the dying.

Now this is interesting, right?

现在看来很有趣，不是吗？

It seems that somehow, a traumatic event

看起来在某种程度上，一次精神重创能开启我们的能力

can unlock our ability to lead a life with fewer regrets.

去成就一个遗憾相对少些的人生。

But how does it work?

但是这到底是什么样的一个过程？

How do you get from trauma to growth?

你怎么样能从创伤中再生？

Or better yet, is there a way to get all the benefits

更积极一点，有没有一种方法可以从获得

of post-traumatic growth without the trauma,

创伤后精神再生的这些好处但不经历外伤，

without having to hit your head in the first place?

你的头也没有被重击过？

That would be good, right?

这听起来很好，不是么？

I wanted to understand the phenomenon better,

我想去更好地了解这个现象，

so I devoured the scientific literature, and here's what I learned.

于是我认真地阅读科学的文章，下面是我所了解到的

存在着四种意志力或适应力

There are four kinds of strength, or resilience,

that contribute to post-traumatic growth,

都起源于创伤后精神再生，

有一些经过科学验证的活动

and there are scientifically validated activities

that you can do every day to build up these four kinds of resilience,

你们可以每天做去加强这四类意志力

并且你不需要通过受创来实现

and you don't need a trauma to do it.

I could tell you what these four types of strength are,

现在我可以直接告诉你这是四种意志力是什么

but I'd rather you experience them firsthand.

但我更想和你们一起实践

I'd rather we all start building them up together right now.

我更想和你们一起开始去加强它们

Here's what we're going to do.

所以这是我们接下来要做的

We'll play a quick game together.

我们要一起很快地做一个游戏

This is where you earn the seven and a half minutes

这样你就可以得到我刚才许诺过你们的

of bonus life that I promised you earlier.

那七分半钟的额外寿命

All you have to do is successfully complete

你唯一需要做的就是成功地完成

最开始的四个“超级棒” 任务

the first four SuperBetter quests.

And I feel like you can do it. I have confidence in you.

我觉得你们可以做到，我对你们有信心

怎么样，每个人都准备好了吗？第一个任务来了。

So, everybody ready?

This is your first quest. Here we go.

Pick one: Stand up and take three steps,

选择一项做：站起来并走三步，

or make your hands into fists, raise them over your head

或者握起拳头，把它们高高地举过头顶

as high as you can for five seconds, go!

保持5秒钟。开始！

太棒了，我喜欢两项都做了的人 你们是超预期的成功者

All right, I like the people doing both.

You are overachievers. Very good.

非常棒 （笑声）

(Laughter)

Well done, everyone.

每个人做得都很好。这是给身体意志力上加分，

That is worth +1 physical resilience,

意味着你们的身体能

which means that your body can withstand more stress

承受更大的压力和自愈得更快。

and heal itself faster.

现在我们知道研究表明能

We know from the research

that the number one thing you can do to boost your physical resilience

增强身体意志力的最好方法是不要坐着不动。

is to not sit still.

That's all it takes.

就这么多

Every single second that you are not sitting still,

在你移动地每一秒钟里

you are actively improving the health of your heart,

你很积极得改善你的心脏

and your lungs and brains.

你的肺和大脑的健康

每个人都准备好下一个任务了吗？

Everybody ready for your next quest?

我想你们打50次的响指

I want you to snap your fingers exactly 50 times,

or count backwards from 100 by seven, like this: 100, 93...

或者从100 开始每隔七位数倒数，100，93......

Go!

开始！

(Snapping)

（全场打响指）

Don't give up.

不要放弃哦！

(Snapping)

（全场继续打响指）

Don't let the people counting down from 100

不要让数100的人

interfere with your counting to 50.

扰乱你已经数到的50

（笑声）

(Snapping)

(Laughter)

Nice. Wow. That's the first time I've ever seen that.

很好！哇塞！我第一次看到这样的场面

Bonus physical resilience. Well done, everyone.

又给身体意志力加分了。每个人都干得很好！

这是给大脑意志力上加分的，

Now that's worth +1 mental resilience,

which means you have more mental focus, more discipline,

这意味着你的精力更集中，自制力更强，

determination and willpower.

更有决心，和毅力

We know from the scientific research

科学研究告诉我们毅力

that willpower actually works like a muscle.

实际就像一块肌肉

It gets stronger the more you exercise it.

你越练习它，它就越强壮

所以为战胜一个小的挑战而坚持到底

So tackling a tiny challenge without giving up,

even one as absurd as snapping your fingers exactly 50 times

即使那个挑战有点好笑，比如打50下的响指

or counting backwards from 100 by seven

或者从100开始每隔7位数倒数

is actually a scientifically validated way to boost your willpower.

这都是有科学依据的可以增强你的毅力

So good job. Quest number three.

干得不错！我们来开始第三个任务

Pick one: Because of the room, fate's really determined this for you,

任选一项：因为我们都在一个大厅里

这使得我们没选择余地，但这两个选项是

but here are the two options.

If you're inside, find a window and look out of it.

如果你在房子里，选一个窗户向外看

If you're outside, find a window and look in.

如果你在户外，选一个窗户望里看

或者快速地看一下Youtube 或者Google 搜素

Or do a quick YouTube or Google image search

for "baby [your favorite animal.]"

“宝宝【你最喜爱的动物】”

Do it on your phones, or just shout out some baby animals,

现在，你可以在你的手机找

或者你就直接大声说出几个动物宝宝

and I'll put them on the screen.

我将找几个把它们放在屏幕上

So, what do we want to see?

好的，我们想看什么？

树懒，长颈鹿，大象，蛇。好的，看看我们有啥！

Sloth, giraffe, elephant, snake. Okay, let's see what we got.

Baby dolphin and baby llamas. Everybody look.

海豚宝宝和美洲驼宝宝。大家看看

看到了么？

Got that?

Okay, one more. Baby elephant.

很好，再加一个，大象宝宝

(Audience) Oh!

We're clapping for that?

我们为他们鼓掌吧？

That's amazing.

太神奇！

(Laughter)

All right, what we're just feeling there is plus-one emotional resilience,

太好了，我们现在正在感受到的

是给情绪意志力加分的事

这意味着你有能力去激发

which means you have the ability to provoke powerful,

positive emotions like curiosity or love,

强大而积极的感情例如好奇心和爱

which we feel looking at baby animals,

这是当我们看到动物宝宝时感受到的

when you need them most.

是我们最需要他们的时候

Here's a secret from the scientific literature for you.

我现在告诉你们一个科幻文学中的秘密

If you can manage to experience three positive emotions

如果你能尽力去经历这三种乐观的情感

for every one negative emotion

去对待一个负面的情感在一个小时里

over the course of an hour, a day, a week,

一天之中，一个星期里，你会急剧地提高

you dramatically improve your health

你面对任何困难时候

and your ability to successfully tackle any problem you're facing.

的健康和对付难题的能力

And this is called the three-to-one positive emotion ratio.

这就叫做三比一积极情感比例

这是我最喜欢的‘非常棒’小技巧，所以我们继续

It's my favorite SuperBetter trick, so keep it up.

All right, pick one, last quest:

很好，选一个，最后一个使命：

Shake someone's hand for six seconds,

和任何一个人握手保持6秒

or send someone a quick thank you

或者说一声谢谢你

by text, email, Facebook or Twitter. Go!

通过短信，邮件，Facebook 或者Twitter。开始!

(交流中）

(Chatting)

Looking good, looking good.

看起来很好，看起来很好！

太棒了！太棒了！

Nice, nice.

不要放弃，我很喜欢！

Keep it up.

I love it!

All right, everybody, that is +1 social resilience,

很好，每个人，这在社交意志力上又加了一份

which means you actually get more strength from your friends,

这意味着你真实地得到了更多的力量从你们朋友

your neighbors, your family, your community.

你们的邻居，你们的家人，你们的生活圈子里

Now, a great way to boost social resilience is gratitude.

现在看来，一个最好的方式去提高你们社交的意志力是感激

Touch is even better.

接触会更好一点

Here's one more secret for you:

还告诉你多一个小秘密：

Shaking someone's hand for six seconds

和另个人握手长达6秒钟

会戏剧性的提高催产素在血液中的水平

dramatically raises the level of oxytocin in your bloodstream,

now that's the trust hormone.

它是信任的荷尔蒙激素

That means that all of you who just shook hands

这意味着刚刚握过手的所以人

从生物化学家角度上看很大程度上喜欢和想去相互帮助对方

are biochemically primed to like and want to help each other.

This will linger during the break,

这一切休息的时候会一直持续

so take advantage of the networking opportunities.

所以，好好利用这些社交的机会

(Laughter)

（笑声）

Well, you have successfully completed your four quests,

好的，你们已经成功地完成你们的四个使命，

let's see if I've successfully completed my mission

所以现在看看我是否也成功完成我的使命

to give you seven and a half minutes of bonus life.

延长你们了七分半钟的寿命

Now I get to share one more little bit of science with you.

现在我还得和你们一起分享一点点科学

最终那些经常

It turns out that people who regularly boost these four types of resilience --

增强身体，智力，感情和与人交往

这四类意志力的人

physical, mental, emotional and social --

live 10 years longer than everyone else.

将会比一般人多活10年

So this is true.

这是真的

If you are regularly achieving the three-to-one positive emotion ratio,

如果你经常达到三比一

积极情感的比例，

if you are never sitting still for more than an hour at a time,

如果你从来不会坐着不动超过一个小时，

如果你每天都主动联系一个你关心的人，

if you are reaching out to one person you care about every single day,

if you are tackling tiny goals to boost your willpower,

如果你通过实现你的小目标去增强你们毅力，

you will live 10 years longer than everyone else,

你将会比一般人多活10年，

and here's where that math I showed you earlier comes in.

现在我们看看刚才我给你看的算术是怎么得来的

美国，和英国的平均年龄是78.1岁，

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

但我们从1000个同龄人的研究中看出

that you can add 10 years of life by boosting your four types of resilience.

你可以通过增强这

4种意志力去延寿10年。

这么说来每一年你

So every single year that you are boosting your four types of resilience,

增强这4钟意志力，

you're actually earning .128 more years of life

你实际延长了你一年中寿命的0.128年

or 46 more days of life, or 67,298 more minutes of life,

或者说一年中寿命的46天，或者 67，298 个小时，

which means every single day, you are earning 184 minutes of life,

这意味这每天你要多活184分钟，

or every single hour that you are boosting your four types of resilience,

或者每一个小时里你增强你这四种意志力后，

正如我们刚才一起做的，你挣了你生命中

like we just did together, you are earning 7.68245837

more minutes of life.

多出来的7.68245837分钟

Congratulations, those seven and a half minutes are all yours.

恭喜了，这额外的七分半钟

全是你们的了。真的是你们应得的

You totally earned them.

（掌声）

Yeah!

是的！太棒了！

(Applause)

Awesome.

Wait, wait, wait.

等等，等等，等等！

You still have your special mission, your secret mission.

你的特殊使命还在，

你秘密的任务

How are you going to spend these minutes of bonus life?

你将要怎么样花掉你生命中多出来

的七分半钟？

Well, here's my suggestion.

恩，这是我的建议

These seven and a half bonus minutes are kind of like genie's wishes.

这一分半钟有的点像神给你的许愿

You can use your first wish to wish for a million more wishes.

你可以用第一个愿望再去许成千上万的小心愿

Pretty clever, right?

很明智，不是么？

So, if you spend these seven and a half minutes today

因此，如果你花掉了今天的这七分半钟

doing something that makes you happy,

做一些愉悦自己的事，

or that gets you physically active,

或者锻炼你的身体，

or puts you in touch with someone you care about,

或是联系你关心的一个人，

or even just tackling a tiny challenge,

再或者仅仅攻克了一个小小的难关，

你都将增强你的意志力，

you're going to boost your resilience, so you're going to earn more minutes.

因此你就会在原有的基础上再获得更多时间

And the good news is, you can keep going like that.

好消息就是，如果你坚持这样做

在一天中的每个小时里，你生命中的每一天中，

Every hour of the day, every day of your life,

all the way to your deathbed,

一直到你的临终前，

which will now be 10 years later than it would have otherwise.

比你本来的临终年推迟了10年

当你真正到那个时候，很有可能

And when you get there, more than likely,

你将不会有那5个常见的遗憾，

you will not have any of those top five regrets,

因为你将一直增强你的力量和意志力

because you will have built up the strength and resilience

to lead a life truer to your dreams.

去实现你真正的梦想

并且，用这多余的10年你可能就有多一些时间

And with 10 extra years, you might even have enough time

to play a few more games.

去玩多一点的游戏

Thank you.

谢谢大家！

(Applause)

（掌声）