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

Translator: Morton Bast Reviewer: Thu-Huong Ha

譯者: jimi charlie 審譯者: Chen-Han Hsiao

我是個愛玩的人，所以我喜歡設定目標

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

我喜愛特別的任務和秘密目標

I like special missions and secret objectives.

So here's my special mission for this talk:

所以我的演講也有個特別的任務

我會試圖讓這個房間裡的每個人

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

我會試圖讓這個房間裡的每個人

增加七分半鐘的壽命

by seven and a half minutes.

Literally, you will live seven and a half minutes longer

這不是比喻，而是你會確實的多活七分半鐘

than you would have otherwise,

只因為你聽了我的演講

just because you watched this talk.

只因為你聽了我的演講

很好，有些觀眾好像有點懷疑

Some of you are looking a little bit skeptical.

沒關係，看看這個

That's okay, because check it out --

I have math to prove that it is possible.

這裡有數學公式可以證明給你看

這些數字現在看起來沒什麼意義

It won't make much sense now.

等等我會解釋

I'll explain it all later,

just pay attention to the number at the bottom:

只要注意底下這個數字就好

+7.68245837 minutes.

7.68245837分鐘

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

如果我的任務成功了，你們就能得到這份禮物

Now, you have a secret mission too.

現在，你們也有個祕密的任務

Your mission is to figure out how you want to spend

你們的任務就是想想

your extra seven and a half minutes.

該如何運用這多出來的七分半鐘

And I think you should do something unusual with them,

我覺得你們該用這些時間來做點特別的事

because these are bonus minutes.

因為這是多出來的，原本並不存在

You weren't going to have them anyway.

又因為我是個遊戲設計師，你可能會想

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

我知道她想叫我們利用那些時間來做什麼

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

she wants us to spend them playing games.

她就是想要我們玩遊戲嘛!

Now this is a totally reasonable assumption,

這個猜測很有道理

given that I have made quite a habit of encouraging people

因為我會習慣性的鼓勵人

to spend more time playing games.

花更多時間來玩遊戲

For example, in my first TED Talk,

比如說，在我的第一個TED演講中

我的確建議一星期花兩百一十億個小時

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

as a planet, playing video games.

玩電動遊戲

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

兩百一十億個小時好多啊

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

事實上，自從作完那次演講後

that I have heard from people all over the world

世界各地很多人給我的回應表示

since I gave that talk, is this:

世界各地很多人給我的回應表示

珍，遊戲並沒什麼不好，但你真的想在臨終前

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

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

後悔當初該多打幾回憤怒鳥嗎?

(Laughter)

這種想法普遍存在，大家認為玩遊戲浪費時間

This idea is so pervasive --

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

一定會後悔，我去到哪都聽到這樣的話

that I hear it literally everywhere I go.

For example, true story:

舉個例子，幾星期天前

Just a few weeks ago,

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

這名計程車司機得知我和我朋友來到城裡

for a game developers' conference,

參與遊戲設計師會議時

轉過頭說---這是她說的喔----

turned around and said -- and I quote --

"我恨死遊戲了，浪費時間，你能想像你臨死前

"I hate games. Waste of life.

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

後悔花時間在遊戲上嗎?"

Now, I want to take this problem seriously.

現在，我想認真的看待這個問題

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

我指的是，我希望遊戲能為這個世界帶來正面的力量

我不希望人們後悔花時間玩遊戲

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

time that I encouraged them to spend.

我鼓勵他們花這些時間玩樂

所以最近我常常思索這個問題

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

當我們臨死前，我們真的會後悔

When we're on our deathbeds,

will we regret the time we spent playing games?

花那些時間玩遊戲嗎?

接下來，也許你會很吃驚

Now, this may surprise you, but it turns out

there is actually some scientific research on this question.

因為竟然有科學家研究這個問題

It's true.

沒錯，在我們走到生命盡頭時

Hospice workers,

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

照顧我們的那些醫護人員

recently issued a report on the most frequently expressed regrets

最近發表了一份報告，而這份報告是關於人們在臨終前最後悔的事情

這份報告是根據那些生命末期的人在臨終前所做的完整口述

that people say when they are literally on their deathbeds.

而那就是就是我今天想和大家分享的

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

the top five regrets of the dying.

臨終的人們最後悔的五件事

Number one:

第一: 我後悔曾經那麼賣命工作

I wish I hadn't worked so hard.

Number two:

第二: 真希望我和我的朋友們保持連絡

I wish I had stayed in touch with my friends.

Number three:

I wish I had let myself be happier.

第三: 真希望我能活得更快樂

Number four:

第四: 真希望我有勇氣做自己

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

And number five:

第五: 真希望我的人生是為了自己而活

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

而不是為了他人

instead of what others expected of me.

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

就我所知，沒有任何人向醫療人員表示

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

後悔沒花時間打電動

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

但當我聽到這五件人們最後悔的事情時

I can't help but hear five deep human cravings

我聽到的這五件事

that games actually help us fulfill.

其實都可藉由玩遊戲來得到滿足

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

比如說第一項 "我後悔曾經那麼賣命工作"

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

對很多人來說，這意味著"真希望我花更多的時間陪伴家人"

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

"陪伴我的孩子成長"

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

當然我們都知道，遊戲對家庭有著莫大的助益

當然我們都知道，遊戲對家庭有著莫大的助益

A recent study from Brigham Young University School of Family Life

楊百翰大學最近有項研究

家庭生活系所的報告指出

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

那些陪伴他們小孩花更多時間打電動遊戲的家長

have much stronger real-life relationships with them.

和他們的小孩在現實生活中具有較好的關係

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

我真希望和我的朋友保持聯絡

Hundreds of millions of people

恩，數以百萬的人們

use social games like FarmVille or Words With Friends

透過社交遊戲，像是"農場鄉村"或"填字遊戲"

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

來和現實世界的朋友和家人維持關係

A recent study from the University of Michigan

密歇根洲大學的一個報告指出

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

這些遊戲是令人難以置信的充滿力量

的人際關係管理工具

They help us stay connected with people in our social network

它們讓我們和朋友保持良好關係

that we would otherwise grow distant from,

否則我們可能會和那些朋友漸行漸遠

if we weren't playing games together.

如果我們沒有一起玩遊戲的話。

我真希望能讓自己更快樂

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

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

恩，此時我不禁想到一個突破性的臨床實驗

recently conducted at East Carolina University

此實驗是最近剛由東卡羅來納大學所作的

此實驗顯示，玩線上遊戲的療效能夠超過

that showed that online games can outperform

pharmaceuticals for treating clinical anxiety and depression.

藥物針對臨床性的憂慮和沮喪的治療

每天僅需要花30分鐘玩遊戲

Just 30 minutes of online game play a day

was enough to create dramatic boosts in mood

就足以在心中產生立即性的鼓舞作用

and long-term increases in happiness.

以及長期的幸福感

我真希望我能有勇氣做自己

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

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

沒錯，化身人物是一個表現真實自我的方式

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

我們可以成為的最英勇且理想化的樣子

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

你可以看到這個依自我意識所畫出來的化身像，由一個遊戲玩家，Robbie Cooper

根據他心中的虛擬神話人物所畫的。

of a gamer with his avatar.

And Stanford University has been doing research for five years now

而且史丹福大學已經做一項長達五年的研究

to document how playing a game with an idealized avatar

此研究詳細記錄了藉由理想的化身玩遊戲

是如何影響我們現實世界的思考和行為

changes how we think and act in real life,

使我們更有勇氣，更有企圖心

making us more courageous, more ambitious,

更加約束自己向目標前進。

more committed to our goals.

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

我真希望我能過著真正往我夢想邁近的生活，

and not what others expected of me."

而不是其他人對我所期待的。

Are games doing this yet?

但是遊戲可以做到這樣嗎? 我不確定，

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

所以我已經先在這留下一問號，一個超級瑪莉的問號

We're going to come back to this one.

而我們等會會回來看這個問題。

But in the meantime, perhaps you're wondering,

但此時，也許你有疑問，

這遊戲設計者會接著來告訴我們

who is this game designer to be talking to us

about deathbed regrets?

有關臨終前的遺憾?

而這是真的，雖然我不曾在安寧病房內工作過，

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

我不曾躺在安寧病床上過。

I've never been on my deathbed.

但最近我確實躺在床上達三個月，渴望死亡。

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

真的渴望死亡。

Really wanting to die.

Now let me tell you that story.

現在讓我告訴你那個故事。

要從兩年前說起，那時我的頭撞到而且得了腦震盪。

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

那時腦震盪沒得到適當的治療，

The concussion didn't heal properly,

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

而且過了三十天後留下了後遺症像是不停頭痛，

nausea, vertigo, memory loss, mental fog.

噁心，暈眩，失憶，意識模糊。

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

我的醫生告訴我為了要治癒我的頭腦

I had to rest it.

我得讓它休息。

So I had to avoid everything that triggered my symptoms.

所以我得避免會引起我的後遺症的各類事物。

對我而言那意味著不要看書，不要寫東西，不要打電動，

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

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

不要工作或寫電子郵件，不喝酒，不喝含咖啡因飲料。

這也就是說，而且我想你會知道這樣做會達到什麼地步，

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

就沒理由活著了嘛。

no reason to live.

(Laughter)

當然這樣說只是玩笑話，

Of course it's meant to be funny,

但說真的，自殺的想法常產生

but in all seriousness, suicidal ideation is quite common

with traumatic brain injuries.

常伴隨著受創頭部的損傷出現。

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

每三個人中就有一個會發生這樣的狀況，而這已經發生在我身上。

我的大腦告訴我， 珍，你渴望死亡。

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

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

它說，你再也不會好起來了。

它說，這樣的疼痛再也不會結束。

It said, "The pain will never end."

而且這樣的聲音變得持續不停產生而且越來有說服力

And these voices became so persistent and so persuasive

that I started to legitimately fear for my life,

讓我合理的對我的生命感到恐懼，

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

就是此時我對我自己說三十四天後，

and I will never forget this moment --

而且我將不會忘記此一時刻，

I said, "I am either going to kill myself

我說，我不是將自己殺死

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

就是將這情況視為一場遊戲。

Now, why a game?

在那時，我為何可以將之視為遊戲呢?

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

我知道，從進行10年以上的遊戲心理學研究得知

that when we play a game --

當我們玩遊戲時，而且這在科學文獻上有記載，

and this is in the scientific literature --

we tackle tough challenges with more creativity,

我們處理棘手的挑戰會以更有創造力方式解決，

more determination, more optimism,

更有毅力，更樂觀

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

而且我們較有可能尋求別人的援助

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

而且我想要秉持著遊戲玩家的性格面對現實生活的挑戰

so I created a role-playing recovery game

所以我創造了一款角色扮演有助於康復的遊戲

called Jane the Concussion Slayer.

稱為"珍，腦震盪殺手"。

Now this became my new secret identity,

當時這變成我的新秘密身份，

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

而且我當殺手第一件所做的事

就是打電話給我的雙胞胎姊妹，我有一個和我長得一樣的姊妹，叫做凱利，

I have an identical twin sister named Kelly --

而且告訴他，我正在玩一個遊戲用來治癒我的大腦，

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

而且我要她和我一起玩。

and I want you to play with me."

這是尋求援助的最簡當的方式。

This was an easier way to ask for help.

她變成這個遊戲中我第一個盟友，

She became my first ally in the game,

my husband Kiyash joined next,

我丈夫Kiyash接著加入，

而且我們一起辨識出壞人並和他交戰。

and together we identified and battled the bad guys.

Now this was anything that could trigger my symptoms

在那時這是一件可能會讓我症狀復發的事

and therefore slow down the healing process,

治療過程也因此減慢，

things like bright lights and crowded spaces.

如同亮光和擁擠的空間一般的事物。

我們也集中並且啟動能量。

We also collected and activated power-ups.

This was anything I could do on even my worst day

這是一件甚至是在狀況最糟的日子裡我可能作的事情

to feel just a little bit good,

為了感覺狀況有好一點，

just a little bit productive.

富有有一點成效。

Things like cuddling my dog for 10 minutes,

事情就像抱我的狗十分鐘，

或從床上爬起然後繞著街區走一圈。

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

Now the game was that simple:

那時這個遊戲就是那樣的單純:

Adopt a secret identity, recruit your allies,

挑一個秘密角色，招募你的盟友，

打擊壞人，開啟能量。

battle the bad guys, activate the power-ups.

但即使是遊戲如此簡單，

But even with a game so simple,

within just a couple days of starting to play,

只需要在一兩天內就可以開始玩，

that fog of depression and anxiety went away.

但是意志消沉和憂慮的霧氣

不見了。它就這樣消散了。這感覺像奇蹟。

It just vanished. It felt like a miracle.

Now it wasn't a miracle cure for the headaches

那時這不是一個治癒頭痛的奇蹟方式

or the cognitive symptoms.

或是針對所知症狀。

那情況持續了一年以上，

That lasted for more than a year,

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

而且這是到目前為止我這輩子最艱辛的歲月。

But even when I still had the symptoms,

但即使我仍然有這些徵狀，

即使我仍然感覺疼痛，我不再感受困苦。

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

在那時，接下來隨著遊戲發生的事情讓我感到驚訝。

Now what happened next with the game surprised me.

I put up some blog posts and videos online,

我放了一些部落格文章和影片到網路上，

explaining how to play.

並且解釋如何玩。

But not everybody has a concussion, obviously,

但顯然的並不是每個人都有腦震盪，

not everyone wants to be "the slayer,"

不是每個人都想要當"殺手"，

so I renamed the game SuperBetter.

所以我將那遊戲名稱改為SuperBetter。

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

而且很快的我開始聽到來自世界各地玩過那遊戲人回應

who were adopting their own secret identity,

那些人挑了他們的秘密角色，

招募盟友，而且他們具備supper better

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

facing challenges like cancer and chronic pain,

且面對挑戰，像是:癌症，慢性病的疼痛，

意志消弭，和Crohn疾病。

depression and Crohn's disease.

Even people were playing it for terminal diagnoses like ALS.

即使正在進行像是ALS的末期治療的人們也玩此遊戲。

And I could tell from their messages and their videos

而且我可以從他們給我的訊息和他們的影片中告訴你

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

這個遊戲幫助他們減輕痛苦

和幫助我減輕痛苦一樣。

They talked about feeling stronger and braver.

他們提到感覺變得比較強壯和勇敢。

他們說感覺更受到他們的朋友和家人諒解。

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

And they even talked about feeling happier,

而且他們甚至說感覺更快樂，

即使他們處於痛苦中，即使他們正在面對

even though they were in pain,

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

他們生命中最艱辛的挑戰。

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

那時，我自己思考著，這時發生了什麼變化?

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

我意思是，一個微不足道的遊戲如何發揮這麼大的影響力

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

對於這麼嚴肅而且有時是攸關生死的情形?

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

我的意思是，如果這個遊戲對我的病情沒效，

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

那麼我就不會相信它可能有這麼大的影響力。

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

沒錯，這確實有些科學根據。

在經歷了創傷的經驗後，有些人變得比較強壯和快樂。

Some people get stronger and happier after a traumatic event.

而且那就是正在發生在我身上的事。

And that's what was happening to us.

The game was helping us experience

這個遊戲助於我們經歷

科學家所說的創傷後的重生，

what scientists call post-traumatic growth,

which is not something we usually hear about.

這不是一些我們經常聽到的字眼。

我們經常聽到創傷後所引發的壓力疾病。

We usually hear about post-traumatic stress disorder.

But scientists now know that a traumatic event

但科學家現在知道創傷的經歷

doesn't doom us to suffer indefinitely.

不會注定使我們遭受無盡的苦難。

Instead, we can use it as a springboard

取而代之的，我們可以利用它作為跳板

並且將我們最好一面表現出來並過著更快樂的生活。

to unleash our best qualities and lead happier lives.

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

這裡有五件重要的事

那些經歷創傷後重生的人所說的:

我做事優先權改變了。我不再害怕去做那些讓我感到快樂的事。

"My priorities have changed."

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

"I feel closer to my friends and family."

我感覺和我的朋友和家人變得更親近。

我更加了解我自己。我現在知道真正的自己。

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

我對我生命的意義和目的有新的定義。

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

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

我更能夠去堅持我的目標和夢想。

Now, does this sound familiar?

現在，這有沒有聽起來蠻耳熟的?

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

這應該是。因為創傷後重生的五個重要特質

根本上和臨終時所留下的最大的五個遺憾相反。

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

Now this is interesting, right?

現在感覺有趣吧，對吧?

It seems that somehow, a traumatic event

這似乎是某種程度上，創傷經歷能開發我們的能力

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

過著一個較少遺憾的生活。

But how does it work?

但如何做呢?

How do you get from trauma to growth?

你如何從創傷中重生呢?

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

或更好些，有任何方法可以得到這些益處

of post-traumatic growth without the trauma,

在不經歷創傷下，那些創傷後重生所獲得的益處

without having to hit your head in the first place?

以及沒有撞到頭的前提下?

That would be good, right?

那應該會不錯吧，對吧?

I wanted to understand the phenomenon better,

我想要更加了解這現象，

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

所以我瘋狂似的看科學文獻，而接下來是我所了解到的。

有四種力量，或說是適應力，

There are four kinds of strength, or resilience,

that contribute to post-traumatic growth,

那助於創傷後的重生，

而且有四種經科學驗證過的活動

and there are scientifically validated activities

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

那些是你能夠每天做來產生這四種適應力

而且你不需要經歷創傷來達到那結果。

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

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

現在，我可以直接告訴你這四種力量是什麼，

but I'd rather you experience them firsthand.

但我比較想讓你先體驗它們。

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

我比較想讓我們大家都一起開始產生它們。

Here's what we're going to do.

所以接下來是我們要進行的事情。

We'll play a quick game together.

我們即將要一起玩一個不會花太多時間的遊戲。

This is where you earn the seven and a half minutes

這就是那遊戲你可從中得到

of bonus life that I promised you earlier.

那些我一開始對你承諾的七分半壽命。

All you have to do is successfully complete

你所必須做的就是成功的完成

前四個SuperBetter任務。

the first four SuperBetter quests.

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

而且我覺得你們能夠達成它。我對你們有信心。

那麼，大家準備好了嗎? 這是你第一個任務。我們開始吧。

So, everybody ready?

This is your first quest. Here we go.

Pick one: Stand up and take three steps,

選擇一項做: 站起來走三步，

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

或者是手握拳，並舉起高過頭

as high as you can for five seconds, go!

盡可能的舉高五分鐘。開始吧!

太棒了，我喜歡兩項都做的人。你是超乎我預期成果的人。

All right, I like the people doing both.

You are overachievers. Very good.

非常好。(笑聲)

(Laughter)

Well done, everyone.

大家都做得相當好。現在可以給身體適應加分，

That is worth +1 physical resilience,

這意味著你的身體能夠

which means that your body can withstand more stress

承受更大的壓力而且可以更快的自我治療。

and heal itself faster.

現在我們從科學研究知道第一個方式

We know from the research

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

你能強化你身體適應力的方式就是不要一直坐著。

is to not sit still.

That's all it takes.

就那麼簡單。

Every single second that you are not sitting still,

你沒有一直坐的每一分鐘內，

you are actively improving the health of your heart,

你就是積極的在改善你心臟的健康，

and your lungs and brains.

肺部，腦部的健康。

大家準備好接下來的任務了嗎?

Everybody ready for your next quest?

我要你們確實打五十次響指，

I want you to snap your fingers exactly 50 times,

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

或者是從一百開始每隔七個數倒數，像是這樣:一百,九十三,...

Go!

開始吧!

(Snapping)

(打響指聲)

Don't give up.

不要停下來喔。

(Snapping)

(響指聲)

Don't let the people counting down from 100

不要讓那些從100開始倒數的人

interfere with your counting to 50.

干擾你正在倒數到五十。

(笑聲)

(Snapping)

(Laughter)

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

很好。哇。那是我過去以來第一次看到這狀況。

Bonus physical resilience. Well done, everyone.

又給身體適應力加分了。大家做得好。

現在，可以給心理適應力加分，

Now that's worth +1 mental resilience,

which means you have more mental focus, more discipline,

這意味著你容易精神集中，有更大的自我約束力，

determination and willpower.

以及決心和意志。

We know from the scientific research

我們從科學研究結果知道

that willpower actually works like a muscle.

意志力和肌肉一樣。

It gets stronger the more you exercise it.

你越訓練它，它就會變得更壯。

所以面對一些小挑戰不要放棄，

So tackling a tiny challenge without giving up,

even one as absurd as snapping your fingers exactly 50 times

甚至像確實打五十次響指一樣荒繆的事情

or counting backwards from 100 by seven

或每間隔七個數字從一百開始打響指的事情

is actually a scientifically validated way to boost your willpower.

這是經過科學驗證可以強化意志的方式。

So good job. Quest number three.

所以做得好。第三個任務。

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

選一項來做:基於我們現在所在的空間，

你也別無選擇，但這兒有兩個選項。

but here are the two options.

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

如果你在室內，找到一塊窗戶接著向外看。

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

如果你在戶外，找一塊窗戶向內看。

或者快速的在YouTube或Google搜索關鍵字

Or do a quick YouTube or Google image search

for "baby [your favorite animal.]"

"寶寶[你最喜歡的動物]"。

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

現在，你可能能在手機上做這些事，

或者你可以大聲說出一些動物寶寶

and I'll put them on the screen.

我會將他找出來並為你放在銀幕上。

So, what do we want to see?

所以，你想看到什麼呢?

樹懶，長頸鹿，大象，和蛇。好的，看看我們有什麼吧!!

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

Baby dolphin and baby llamas. Everybody look.

海豚寶寶以及羊駝寶寶。大家看。

有看到了嗎?

Got that?

Okay, one more. Baby elephant.

好的，在一張。大象寶寶。

(Audience) Oh!

We're clapping for that?

我們為這鼓掌一下吧?

That's amazing.

那太驚奇了。

(Laughter)

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

太好了，我們此時刻經歷到的是

情緒方面的適應力提高的過程，

這意味著你有能力激發強大的，

which means you have the ability to provoke powerful,

positive emotions like curiosity or love,

正面的情緒，像是好奇心或愛，

which we feel looking at baby animals,

這就是我們看動物寶寶時所感受到的，

when you need them most.

當我們最需要這些正面情緒時。

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

而且這裡有個科學文獻發現的秘密要讓你知道。

If you can manage to experience three positive emotions

如果你能夠試圖產生出三個正面的情緒

for every one negative emotion

來消弭在一小時內的每個負面的情緒

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

在一天內的，在一星期內的，那你就大大的改善

you dramatically improve your health

你的健康以及提高你的能力來成功的解決

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

任何你面臨的問題。

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

而這就是所謂的三比一的正面情緒率。

這是我最喜歡的SuperBetter 的小技巧，所以將它記著吧。

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

All right, pick one, last quest:

太好了，最後一個任務了，挑一個做吧:

Shake someone's hand for six seconds,

和某人握手6秒，

or send someone a quick thank you

或是對某人說聲簡短的感謝話

by text, email, Facebook or Twitter. Go!

用簡訊，email，臉書，推特。開始吧!

(交流中)

(Chatting)

Looking good, looking good.

表現不錯，表現不錯。

很好，很好。

Nice, nice.

就保持這樣，我就喜歡這樣!

Keep it up.

I love it!

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

太好了，各位，可以提高在社交上的適應力了，

which means you actually get more strength from your friends,

這意味你確實從你的朋友

your neighbors, your family, your community.

你的鄰居，你的家人，你的生活圈得到更多力量了。

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

此時可說，強化社交的適應力的好方法就是常保感恩。

Touch is even better.

有接觸甚至會更好。

Here's one more secret for you:

這裡還有一個秘密要讓你知道:

Shaking someone's hand for six seconds

和某人握手六秒

會大大的提高血流量內的催產素，

dramatically raises the level of oxytocin in your bloodstream,

now that's the trust hormone.

而那就是所相信的荷爾蒙。

That means that all of you who just shook hands

這意味著那些剛剛握手的人

會受到生化反應激發出動力去喜歡和幫助彼此。

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

This will linger during the break,

這動力在休息期間會持續著，

so take advantage of the networking opportunities.

所以好好利用這社交機會吧。

(Laughter)

(笑聲)

Well, you have successfully completed your four quests,

好的，我想，你們已經成功完成這四個任務，

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

所以讓我來看看我是否成功達成我的任務

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

讓你可以增加額外的七分半的生命。

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

而這就是我要和你分享的一點科學方面的東西。

證明是那些經常

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

強化這四種適應力的人，

在體能方面，心理方面，情緒方面，和社交方面，

physical, mental, emotional and social --

live 10 years longer than everyone else.

比其他人多活十年。

So this is true.

所以這確實是真的。

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

如果你經常具有這三比一的

正面情緒率，

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

如果你不再一直坐著超過一個小時以上，

如果每一天你向所愛的人尋求協助，

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

if you are tackling tiny goals to boost your willpower,

如果你透過達成小目標來達成強化你的意志力，

you will live 10 years longer than everyone else,

那麼你將會比別人多活十年，

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

而這部分是我先前給你看的那個數學。

所以呢，美國和英國平均的壽命是78.1年，

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

但我們從一千個以上同儕審查下的研究結果得知

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

你能夠透過強化四種適應力的方式

來增加十年的壽命。

所以，在強化這四種適應力的每一天當中

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

所以，在強化這四種適應力的每一天當中

you're actually earning .128 more years of life

你確實多增加了0.128年的壽命

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

或說多46天的壽命，或是多67,298分鐘的壽命，

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

這意味著每一天，你正在增加184分鐘的壽命，

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

或說，在強化這四種適應力的每一小時當中，

就像是我們剛剛一起做的，

like we just did together, you are earning 7.68245837

more minutes of life.

你將多增加7.68245837分鐘的壽命

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

恭喜你，你已經多增加七分半的壽命

你完全可以獲得它。

You totally earned them.

(掌聲)

Yeah!

耶! 太驚奇了。

(Applause)

Awesome.

Wait, wait, wait.

等等，等等，等等。

You still have your special mission, your secret mission.

你仍然有特別的任務在身，

你的秘密任務。

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

你如何利用那多曾加出來的七分半的壽命?

你如何利用那多曾加出來的七分半的壽命?

Well, here's my suggestion.

恩，我這裡有個建議。

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

這七分半的壽命有點像是向神許願得來的。

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

你可以用第一個願望在去許數百萬個願望。

Pretty clever, right?

相當聰明，對吧?

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

所以，今天如果你用這七分半的壽命

doing something that makes you happy,

作些讓你快樂的事，

or that gets you physically active,

或鍛鍊你的身體，

or puts you in touch with someone you care about,

或聯繫你所愛的人，

or even just tackling a tiny challenge,

或甚至迎接小小的挑戰，

你將會強化你的適應力，

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

所以你將會多增加幾分鐘的壽命。

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

而且好消息是，你能夠一直像那樣進行下去。

一天當中的每一小時，生命的每一天，

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

all the way to your deathbed,

一直到你臨終的每一天，

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

這將比本來的應該有的壽命多十年。

而且當你到那時，很有可能的，

And when you get there, more than likely,

你將不會任何常見的遺憾，

you will not have any of those top five regrets,

因為你已經建立起這些力量和適應力

because you will have built up the strength and resilience

to lead a life truer to your dreams.

引領你的生命邁向夢想。

而且由於有額外的十年壽命，你也許甚至有足夠的時間

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

to play a few more games.

玩一些遊戲。

Thank you.

謝謝。

(Applause)

(掌聲)