I'm a gamer, so I like to have goals. I like special missions and secret objectives. So here's my special mission for this talk: I'm going to try to increase the life span of every single person in this room by seven and a half minutes. Literally, you will live seven and a half minutes longer than you would have otherwise, just because you watched this talk.
Ja igram igrice, tako da volim imati ciljeve. Volim posebne misije i tajne ciljeve. Evo moje posebne misije za ovaj govor: Pokušat ću produljiti život svake osobe u ovoj prostoriji za sedam i pol minuta. Doslovno ćete živjeti sedam i pol minuta dulje nego što biste inače živjeli, samo zato što ste gledali ovaj govor.
Some of you are looking a little bit skeptical. That's okay, because check it out -- I have math to prove that it is possible. It won't make much sense now. I'll explain it all later, just pay attention to the number at the bottom: +7.68245837 minutes. That will be my gift to you if I'm successful in my mission.
Neki od vas izgledaju pomalo skeptično. To je u redu, zato što, pogledajte - imam računicu koja dokazuje da je to moguće. Ali sada neće imati mnogo smisla. Objasnit ću je poslije, sada samo obratite pozornost na broj na dnu: plus 7.68245837 minuta koje će biti moj dar vama ako budem uspješna u svojoj misiji.
Now, you have a secret mission too. Your mission is to figure out how you want to spend your extra seven and a half minutes. And I think you should do something unusual with them, because these are bonus minutes. You weren't going to have them anyway.
I vi imate tajnu misiju. Vaša misija je otkriti na koji način želite potrošiti svojih dodatnih sedam i pol minuta. Ja mislim da biste trebali učiniti nešto neobično s njima, zato što su to bonus minute. Ionako ih niste ni trebali imati. Kako sam ja dizajnerica igara, možda mislite:
Now, because I'm a game designer, you might be thinking to yourself, I know what she wants us to do with those minutes, she wants us to spend them playing games. Now this is a totally reasonable assumption, given that I have made quite a habit of encouraging people to spend more time playing games. For example, in my first TED Talk, I did propose that we should spend 21 billion hours a week, as a planet, playing video games.
Znam ja što ona želi da učinimo s tim minutama, želi da ih potrošimo igrajući igrice. To je posve razumljiva pretpostavka, zato što mi je u navici poticati ljude da provode više vremena igrajući igre. Na primjer, u svom prvom TEDTalku-u, predložila sam da bismo kao planet trebali potrošiti 21 milijardu sati tjedno igrajući igrice.
Now, 21 billion hours, it's a lot of time. It's so much time, in fact, that the number one unsolicited comment that I have heard from people all over the world since I gave that talk, is this: Jane, games are great and all, but on your deathbed, are you really going to wish you spent more time playing Angry Birds?
21 milijarda sati je mnogo vremena. To je, u biti, toliko vremena da je najčešći neželjeni komentar koji sam čula od ljudi diljem svijeta otkad sam održala taj govor ovaj: Jane, igre su super, ali hoćeš li na samrti zbilja željeti da si više vremena provela igrajući Angry Birds?
(Laughter)
Ta ideja je tako sveprisutna - da su igre gubitak vremena
This idea is so pervasive -- that games are a waste of time that we will come to regret -- that I hear it literally everywhere I go. For example, true story: Just a few weeks ago, this cab driver, upon finding out that a friend and I were in town for a game developers' conference, turned around and said -- and I quote -- "I hate games. Waste of life. Imagine getting to the end of your life and regretting all that time."
zbog čega ćemo požaliti - čujem je svugdje kamo odem. Na primjer, istinita priča: Prije samo nekoliko tjedana, kada je otkrio da smo moj prijatelj i ja u gradu zbog konferencije o razvoju igara, vozač taksija se okrenuo i rekao - citiram: "Mrzim igre. Traćenje života. Zamislite da dođete do kraja svog života i žalite za svim tim vremenom."
Now, I want to take this problem seriously. I want games to be a force for good in the world. I don't want gamers to regret the time they spent playing, time that I encouraged them to spend. So I have been thinking about this question a lot lately. When we're on our deathbeds, will we regret the time we spent playing games?
Želim ovaj problem ozbiljno shvatiti. Mislim, želim da igre budu sile dobra u svijetu. Ne želim da igrači požale zbog vremena provedenog igrajući, vremena na koje sam ih ja potakla da potroše. Pa sam u zadnje vrijeme mnogo razmišljala o tom pitanju. Kad budemo na samrti, hoćemo li žaliti za vremenom koje smo proveli igrajući igre?
Now, this may surprise you, but it turns out there is actually some scientific research on this question. It's true. Hospice workers, the people who take care of us at the end of our lives, recently issued a report on the most frequently expressed regrets that people say when they are literally on their deathbeds. And that's what I want to share with you today -- the top five regrets of the dying.
Ovo bi vas moglo začuditi, ali ispada da zbilja postoji znanstveno istraživanje oko tog pitanja. Istina je. Osoblje hospicija, ljudi koji se brinu za nas na kraju našeg života, nedavno su podnijeli izvješće o najčešće izraženom kajanju koje ljudi izgovore kada su doslovno na samrti. I to je ono što danas želim podijeliti s vama - top pet razloga za kajanje kod umirućih.
Number one: I wish I hadn't worked so hard. Number two: I wish I had stayed in touch with my friends. Number three: I wish I had let myself be happier. Number four: I wish I'd had the courage to express my true self. And number five: I wish I'd lived a life true to my dreams, instead of what others expected of me.
Broj jedan: Žao mi je što sam tako puno radio. Broj dva: Žao mi je što nisam ostao u kontaktu sa svojim prijateljima. Broj tri: Žao mi je što si nisam dopustio da budem sretniji. Broj četiri: Žao mi je što nisam imao hrabrosti izraziti svoje pravo "ja". i broj pet: Žao mi je što nisam živio život prema svojim snovima, umjesto prema onome što su drugi očekivali od mene.
Now, as far as I know, no one ever told one of the hospice workers, "I wish I'd spent more time playing video games," but when I hear these top five regrets of the dying, I can't help but hear five deep human cravings that games actually help us fulfill.
Koliko ja znam, nitko nikad nikome od osoblja u hospiciju nije rekao da mu je žao što nije proveo više vremena igrajući video igre. Ali kada čujem ovih top pet razloga za kajanje kod umirućih, ne mogu ne čuti pet dubokih ljudskih želja koje nam igre zapravo pomažu ispuniti.
For example, I wish I hadn't worked so hard. For many people, this means, I wish I'd spent more time with my family, with my kids when they were growing up. Well, we know that playing games together has tremendous family benefits. A recent study from Brigham Young University School of Family Life reported that parents who spend more time playing video games with their kids have much stronger real-life relationships with them.
Na primjer, žao mi je što sam tako puno radio. Za mnoge ljude, to znači: Žao mi je što više vremena nisam proveo sa svojom obitelji, s djecom kada su odrastala. Pa, znamo da igranje igara zajedno ima velike koristi za obitelj. Nedavno istraživanje Škole obiteljskog života Sveučilišta Brigham Young pokazalo je da roditelji koji provode više vremena igrajući video igrice sa svojom djecom imaju mnogo jači odnos s njima u stvarnom životu .
"I wish I'd stayed in touch with my friends." Hundreds of millions of people use social games like FarmVille or Words With Friends to stay in daily contact with real-life friends and family. A recent study from the University of Michigan showed that these games are incredibly powerful relationship-management tools. They help us stay connected with people in our social network that we would otherwise grow distant from, if we weren't playing games together.
Žao mi je što nisam ostao u kontaktu sa svojim prijateljima. Pa, stotine milijuna ljudi koriste društvene igre kao što su FarmVille ili Words With Friends kako bi svaki dan ostali u kontaktu s obitelji i prijateljima iz stvarnog života. Nedavno istraživanje sa Sveučilišta Michigan pokazalo je da su ove igre nevjerojatno moćan alat za upravljanje odnosima. Pomažu nam da ostanemo u kontaktu s ljudima u svojoj društvenoj mreži, od kojih bismo se inače udaljili da ne igramo te igre zajedno.
"I wish I'd let myself be happier." Well, here I can't help but think of the groundbreaking clinical trials recently conducted at East Carolina University that showed that online games can outperform pharmaceuticals for treating clinical anxiety and depression. Just 30 minutes of online game play a day was enough to create dramatic boosts in mood and long-term increases in happiness.
Žao mi je što si nisam dopustio da budem sretniji. Ovdje ja ne mogu pomoći, ali sjetite se inovativnih kliničkih testova koji su nedavno provedeni na Sveučilištu East Carolina, a koji su pokazali da online igre mogu djelovati bolje od lijekova za liječenje kliničke tjeskobe i depresije. Samo 30 minuta igranja online igre dnevno bilo je dovoljno da bi izazvalo dramatična poboljšanja u raspoloženju i dugotrajno povećanje sreće.
"I wish I'd had the courage to express my true self." Well, avatars are a way to express our true selves, our most heroic, idealized version of who we might become. You can see that in this alter ego portrait by Robbie Cooper of a gamer with his avatar. And Stanford University has been doing research for five years now to document how playing a game with an idealized avatar changes how we think and act in real life, making us more courageous, more ambitious, more committed to our goals.
Žao mi je što nisam imao hrabrosti izraziti svoje pravo "ja". Avatari su način na koji izražavamo svoje pravo "ja", našu najhrabriju, idealiziranu verziju onoga kakvi bismo mogli biti. Možete to vidjeti u ovom portretu alter ega Robbieja Coopera igrača sa svojim avatarom. Sveučilište Stanford već pet godina provodi istraživanje kako bi dokumentiralo da igranje igre s idealiziranim avatarom mijenja način na koji razmišljamo i ponašamo se u stvarnom životu, da nas to čini hrabrijima, ambicioznijima, predanijima našim ciljevima.
"I wish I'd led a life true to my dreams, and not what others expected of me." Are games doing this yet? I'm not sure, so I've left a Super Mario question mark. We're going to come back to this one.
Žao mi je što nisam živio život prema svojim snovima, umjesto prema onome što su drugi očekivali od mene. Čine li to igre već sad? Nisam sigurna, pa sam tu stavila upitnik, jedan Super Mario upitnik. I kasnije ćemo se vratiti na to.
But in the meantime, perhaps you're wondering, who is this game designer to be talking to us about deathbed regrets? And it's true, I've never worked in a hospice, I've never been on my deathbed. But recently I did spend three months in bed, wanting to die. Really wanting to die.
A u međuvremenu, možda se pitate tko je ta dizajnerica igara da nam govori o kajanju na samrti? Istina je, nikad nisam radila u hospiciju, nikad nisam bila na samrti. Ali nedavno sam provela tri mjeseca u krevetu, sa željom da umrem. Zbilja sam željela umrijeti.
Now let me tell you that story. It started two years ago, when I hit my head and got a concussion. The concussion didn't heal properly, and after 30 days, I was left with symptoms like nonstop headaches, nausea, vertigo, memory loss, mental fog. My doctor told me that in order to heal my brain, I had to rest it. So I had to avoid everything that triggered my symptoms. For me that meant no reading, no writing, no video games, no work or email, no running, no alcohol, no caffeine. In other words -- and I think you see where this is going -- no reason to live.
Dopustite da vam ispričam tu priču. Počelo je prije dvije godine kada sam udarila glavu i dobila potres mozga. Potres mozga nije zacijelio kako treba, i nakon 30 dana imala sam simptome poput neprestanih glavobolja, mučnine, vrtoglavice, gubitka pamćenja, zbunjenost. Liječnik mi je rekao da moram odmarati mozak kako bi zacijelio. Pa sam morala izbjegavati sve što je izazivalo moje simptome. Za mene je to značilo da nema čitanja, pisanja, video igrica, posla ili e-maila, trčanja, alkohola, kofeina. Drugim riječima - mislim da videte na što ciljam - nisam imala razloga za život.
(Laughter)
Naravno da je ovo trebalo biti smiješno,
Of course it's meant to be funny, but in all seriousness, suicidal ideation is quite common with traumatic brain injuries. It happens to one in three, and it happened to me. My brain started telling me, "Jane, you want to die." It said, "You're never going to get better." It said, "The pain will never end."
ali najozbiljnije, suicidalne misli su dosta česte kod traumatskih ozljeda mozga. Događa se u jednom u tri slučaja, a dogodilo se i meni. Moj mozak mi je počeo govoriti da želim umrijeti. Govorio je da nikad neću ozdraviti, da bol nikada neće prestati.
And these voices became so persistent and so persuasive that I started to legitimately fear for my life, which is the time that I said to myself after 34 days -- and I will never forget this moment -- I said, "I am either going to kill myself or I'm going to turn this into a game."
I ti glasovi su postali toliko uporni i sveprisutni da sam se stvarno počela bojati za svoj život. Tada sam si nakon 34 dana rekla - nikada neću zaboraviti taj trenutak - rekla sam: Ili ću se ubiti ili ću ovo pretvoriti u igru.
Now, why a game? I knew from researching the psychology of games for more than a decade that when we play a game -- and this is in the scientific literature -- we tackle tough challenges with more creativity, more determination, more optimism, and we're more likely to reach out to others for help. I wanted to bring these gamer traits to my real-life challenge, so I created a role-playing recovery game called Jane the Concussion Slayer.
Sad, zašto u igru? Kako sam više od 10 godina istraživala psihologiju igara, znala sam da kada igramo igru - a ovo je iz znanstvene literature - da teškim izazovima pristupamo s više kreativnosti, više odlučnosti, optimizma, i vjerojatnije je da ćemo se obratiti drugima za pomoć. I željela sam unijeti ove osobine igre u svoj izazov u stvarnom životu pa sam stvorila igru uloga za ozdravljenje nazvanu Jane - Ubojica potresa mozga.
Now this became my new secret identity, and the first thing I did as a slayer was call my twin sister -- I have an identical twin sister named Kelly -- and tell her, "I'm playing a game to heal my brain, and I want you to play with me." This was an easier way to ask for help.
To je postao moj novi tajni identitet, a prva stvar koju sam učinila kao ubojica jest da sam nazvala svoju sestru blizanku - imam identičnu sestru blizanku, Kelly - i rekla joj da pripremam igru kako bih ozdravila svoj mozak te da želim da igra sa mnom. Tako je bilo lakše zamoliti je za pomoć.
She became my first ally in the game, my husband Kiyash joined next, and together we identified and battled the bad guys. Now this was anything that could trigger my symptoms and therefore slow down the healing process, things like bright lights and crowded spaces. We also collected and activated power-ups. This was anything I could do on even my worst day to feel just a little bit good, just a little bit productive. Things like cuddling my dog for 10 minutes, or getting out of bed and walking around the block just once.
Postala je moj prvi saveznik u igri, moj suprug Kiyash se sljedeći pridružio, i zajedno smo prepoznavali zločeste momke i borili se protiv njih. To je bilo sve što je moglo izazvati moje simptome i na taj način usporiti proces ozdravljenja, stvari poput jake svjetlosti i gužve. Također smo skupljali i aktivirali power-upove. To je bilo ono što sam mogla raditi i za najgoreg dana kako bih se osjećala barem malo bolje, malo produktivnije. Nešto poput maženja sa svojim psom na 10 minuta, ili izlazak i samo jedna šetnja po četvrti.
Now the game was that simple: Adopt a secret identity, recruit your allies, battle the bad guys, activate the power-ups. But even with a game so simple, within just a couple days of starting to play, that fog of depression and anxiety went away. It just vanished. It felt like a miracle. Now it wasn't a miracle cure for the headaches or the cognitive symptoms. That lasted for more than a year, and it was the hardest year of my life by far. But even when I still had the symptoms, even while I was still in pain, I stopped suffering.
Igra je bila zbilja jednostavna: Preuzmite tajni identitet, regrutirajte svoje saveznike, borite se protiv zločestih momaka, aktivirajte svoje power-upove. Ali i s tako jednostavnom igrom, unutar samo nekoliko dana nakon početka igranja, ta magla depresije i tjeskobe je otišla. Nestala je. Bilo je to kao čudo. Nije to bio čudesni lijek za glavobolje ili kognitivne simptome. Oni su potrajali dulje od godinu dana i to je dosad bila najteža godina u mom životu. Ali kada sam i imala simptome, kada sam još uvijek bila u bolovima, prestala sam patiti.
Now what happened next with the game surprised me. I put up some blog posts and videos online, explaining how to play. But not everybody has a concussion, obviously, not everyone wants to be "the slayer," so I renamed the game SuperBetter.
Iznenadilo me ono što se sljedeće dogodilo s igrom. Postavila sam neke postove na blogu i videe online, objašnjavajući kako je igrati. Ali naravno da nema svatko potres mozga, ne žele svi biti "ubojica", pa sam preimenovala igru u SuperBetter.
And soon, I started hearing from people all over the world who were adopting their own secret identity, recruiting their own allies, and they were getting "super better," facing challenges like cancer and chronic pain, depression and Crohn's disease. Even people were playing it for terminal diagnoses like ALS. And I could tell from their messages and their videos that the game was helping them in the same ways that it helped me. They talked about feeling stronger and braver. They talked about feeling better understood by their friends and family. And they even talked about feeling happier, even though they were in pain, even though they were tackling the toughest challenge of their lives.
I uskoro su mi se počeli javljati ljudi iz svih dijelova svijeta koji su preuzeli svoje tajne identitete, regrutirali svoje saveznike i postajali su "super bolje" suočavajući se s izazovima poput raka i kronične boli, depresije i Crohnove bolesti. Ljudi su je igrali i za terminalne dijagnoze poput ALS-a (amiotrofična lateralna skleroza). I vidjela sam iz njihovih poruka i videa da im je igra pomagala na isti način na koji je meni pomogla. Rekli su da se osjećaju jačima i hrabrijima. Rekli su da ih prijatelji i obitelj bolje razumiju. Čak su rekli da se osjećaju sretnijima, iako su bili u bolovima, iako su se borili s najtežim izazovom svojih života.
Now at the time, I'm thinking to myself, what is going on here? I mean, how could a game so trivial intervene so powerfully in such serious, and in some cases life-and-death, circumstances? I mean, if it hadn't worked for me, there's no way I would have believed it was possible. Well, it turns out there's some science here, too. Some people get stronger and happier after a traumatic event. And that's what was happening to us.
Tada sam mislila: Što se to događa? Kako je tako trivijalna igra mogla tako snažno djelovati u tako ozbiljnim okolnostima, ponekad i u pitanju života ili smrti? Da nije funkcionirala kod mene, nema šanse da bih povjerovala da je moguće. Ispada da i tu ima nešto znanosti. Neki ljudi postaju snažniji i sretniji nakon traumatičnog događaja. A to se događalo i nama.
The game was helping us experience what scientists call post-traumatic growth, which is not something we usually hear about. We usually hear about post-traumatic stress disorder. But scientists now know that a traumatic event doesn't doom us to suffer indefinitely. Instead, we can use it as a springboard to unleash our best qualities and lead happier lives.
Igra nam je pomagala proživjeti ono što znanstvenici zovu posttraumatskim rastom, što nije nešto o čemu se inače priča. Inače se govori o posttraumatskom stresnom poremećaju. Ali znanstvenici sada znaju da nas traumatski događaj ne osudi na beskonačnu patnju, već ga možemo koristiti kao odskočnu dasku kako bismo oslobodili svoje najbolje kvalitete i vodili sretnije živote.
Here are the top five things that people with post-traumatic growth say: "My priorities have changed." "I'm not afraid to do what makes me happy." "I feel closer to my friends and family." "I understand myself better. I know who I really am now." "I have a new sense of meaning and purpose in my life." "I'm better able to focus on my goals and dreams."
Evo top pet stvari koje ljudi s posttraumatskim rastom kažu: Moji prioriteti su se promijenili. Ne bojim se raditi ono što me usrećuje. Bliskiji sam sa svojim prijateljima i obitelji. Bolje razumijem sebe. Sada znam tko sam stvarno ja. Imam novo viđenje značenja i svrhe svog života. Mogu se bolje usredotočiti na svoje ciljeve i snove.
Now, does this sound familiar? It should, because the top five traits of post-traumatic growth are essentially the direct opposite of the top five regrets of the dying. Now this is interesting, right? It seems that somehow, a traumatic event can unlock our ability to lead a life with fewer regrets.
Zvuči li vam to poznato? Trebalo bi, zato što je top pet karakteristika posttraumatskog rasta u biti čista suprotnost top pet razloga za kajanje kod umirućih. To je zanimljivo, zar ne? Čini se da traumatski događaj na neki način može osloboditi našu sposobnost da vodimo život s manje kajanja.
But how does it work? How do you get from trauma to growth? Or better yet, is there a way to get all the benefits of post-traumatic growth without the trauma, without having to hit your head in the first place? That would be good, right?
Ali kako to funkcionira? Kako doći od traume do rasta? Ili, još bolje, postoji li način za dobivanje svih dobrobiti posttraumatskog rasta bez traume, a da uopće ne morate udariti glavom? To bi bilo dobro, zar ne?
I wanted to understand the phenomenon better, so I devoured the scientific literature, and here's what I learned. There are four kinds of strength, or resilience, that contribute to post-traumatic growth, and there are scientifically validated activities that you can do every day to build up these four kinds of resilience, and you don't need a trauma to do it.
Htjela sam bolje razumjeti taj fenomen pa sam se načitala znanstvene literature i evo što sam naučila. Postoje četiri vrste snage ili otpornosti koje pridonose posttraumatskom rastu, te postoje znanstveno dokazane aktivnosti koje možete raditi svaki dan kako biste ojačali te četiri vrste otpornosti, a ne treba vam trauma da biste to učinili.
I could tell you what these four types of strength are, but I'd rather you experience them firsthand. I'd rather we all start building them up together right now. Here's what we're going to do. We'll play a quick game together. This is where you earn the seven and a half minutes of bonus life that I promised you earlier. All you have to do is successfully complete the first four SuperBetter quests. And I feel like you can do it. I have confidence in you.
Mogla bih vam reći koje su to četiri vrste snage, ali radije bih da ih doživite iz prve ruke. Radije bih da ih svi počnemo jačati zajedno upravo sada. Evo što ćemo učiniti. Odigrat ćemo jednu brzu igru zajedno. Ovdje ćete zaraditi onih dodatnih sedam i pol minuta života koje sam vam ranije obećala. Samo morate uspješno završiti prva četiri zadatka na SuperBetteru. A ja mislim da vi to možete. Imam pouzdanja u vas.
So, everybody ready? This is your first quest. Here we go. Pick one: Stand up and take three steps, or make your hands into fists, raise them over your head as high as you can for five seconds, go! All right, I like the people doing both. You are overachievers. Very good.
Dakle, jesu li svi spremni? Ovo je vaš prvi zadatak. Krećemo. Odaberite jedno: Ustanite i napravite tri koraka ili stisnite šake, podignite ih iznad glave što više možete na pet sekundi. Krenite! U redu, sviđaju mi se ljudi koji čine oboje. Vi radite i više nego se od vas traži. Jako dobro. (Smijeh)
(Laughter)
Bravo, svi. To vrijedi plus-jednu
Well done, everyone. That is worth +1 physical resilience, which means that your body can withstand more stress and heal itself faster. We know from the research that the number one thing you can do to boost your physical resilience is to not sit still. That's all it takes. Every single second that you are not sitting still, you are actively improving the health of your heart, and your lungs and brains.
fizičku otpornost, što znači da vaše tijelo može podnijeti više stresa i zacijeliti brže. Iz istraživanja znamo da je prva stvar koju možete učiniti kako biste ojačali svoju fizičku vitalnost da ne sjedite na mjestu. To je sve što treba. Svaku sekundu koju ne sjedite na mjestu, aktivno poboljšavate zdravlje svog srca, svojih pluća i mozga.
Everybody ready for your next quest? I want you to snap your fingers exactly 50 times, or count backwards from 100 by seven, like this: 100, 93... Go!
Jeste li svi spremni za sljedeći zadatak? Želim da pucketate prstima točno 50 puta ili da brojite unatrag od 100 po sedam, ovako: 100, 93... Krenite!
(Snapping)
(Pucketanje)
Don't give up.
Ne odustajte.
(Snapping)
(Pucketanje)
Don't let the people counting down from 100 interfere with your counting to 50.
Ne dopustite da ljudi koji broje od 100 ometaju vaše brojanje do 50.
(Snapping)
(Smijeh)
(Laughter)
Nice. Wow. That's the first time I've ever seen that. Bonus physical resilience. Well done, everyone. Now that's worth +1 mental resilience, which means you have more mental focus, more discipline, determination and willpower. We know from the scientific research that willpower actually works like a muscle. It gets stronger the more you exercise it. So tackling a tiny challenge without giving up, even one as absurd as snapping your fingers exactly 50 times or counting backwards from 100 by seven is actually a scientifically validated way to boost your willpower.
Lijepo. Opa. To je prvi put da sam ovo vidjela. Dodatna fizička otpornoat. Bravo, svi. To vrijedi plus-jednu mentalnu otpornost, što znači da imate više mentalne usredotočenosti, više discipline, odlučnosti i snage volje. Iz znanstvenog istraživanja znamo da snaga volje zapravo radi poput mišića. Postaje jača što je više vježbate. Suočavanje s malenim izazovom bez odustajanja čak i apsurdnim poput pucketanja prstima točno 50 puta ili brojanja unatrag od 100 po sedam, je znanstveno potvrđen način za jačanje snage volje.
So good job. Quest number three. Pick one: Because of the room, fate's really determined this for you, but here are the two options. If you're inside, find a window and look out of it. If you're outside, find a window and look in. Or do a quick YouTube or Google image search for "baby [your favorite animal.]"
Dobro obavljeno. Zadatak broj tri. Odaberite jedno: Zbog prostorije u kojoj se nalazimo, sudbina vam je ovo zbilja odredila, ali evo te dvije mogućnosti. Ako ste unutra, pronađite prozor i pogledajte van kroz njega. Ako ste vani, nađite prozor i pogledajte unutra. Ili pokrenite brzu potragu za slikama na YouTube-u ili Google-u za "beba [vaša omiljena životinja]".
Do it on your phones, or just shout out some baby animals, and I'll put them on the screen. So, what do we want to see? Sloth, giraffe, elephant, snake. Okay, let's see what we got. Baby dolphin and baby llamas. Everybody look. Got that? Okay, one more. Baby elephant.
Mogli biste to učiniti na svojim mobitelima ili biste jednostavno mogli izviknuti neka imena beba životinja, a ja ću potražiti neke i staviti ih na ekran za vas. Dakle, što želimo vidjeti? Ljenivac, žirafa, slon, zmija. U redu, ajmo pogledati što smo dobili. Beba delfin i bebe ljame. Pogledajte svi. Jeste uhvatili? Ok, još jedna. Beba slon.
(Audience) Oh!
We're clapping for that? That's amazing.
Pljeskat ćemo za to? To je čudesno.
(Laughter)
All right, what we're just feeling there is plus-one emotional resilience, which means you have the ability to provoke powerful, positive emotions like curiosity or love, which we feel looking at baby animals, when you need them most.
U redu, ono što upravo osjećamo jest plus-jedna emocionalna otpornost što znači da možete izazvati snažne, pozitivne emocije poput znatiželje ili ljubavi, koje osjećamo kada gledamo bebe životinje kada ih najviše trebamo.
Here's a secret from the scientific literature for you. If you can manage to experience three positive emotions for every one negative emotion over the course of an hour, a day, a week, you dramatically improve your health and your ability to successfully tackle any problem you're facing. And this is called the three-to-one positive emotion ratio. It's my favorite SuperBetter trick, so keep it up.
Evo jedne tajne iz znanstvene literature za vas. Ako možete doživjeti tri pozitivne emocije za svaku negativnu emociju tijekom jednog sata, jednog dana, jednog tjedna, dramatično poboljšavate svoje zdravlje i svoju sposobnost suočavanja s bilo kojim problemom. I to se zove 3:1 omjer pozitivnosti. To je moj najdraži SuperBetter trik pa samo tako nastavite.
All right, pick one, last quest: Shake someone's hand for six seconds, or send someone a quick thank you by text, email, Facebook or Twitter. Go!
U redu, odaberite jedno, posljednji zadatak: Rukujte se s nekim šest sekundi ili pošaljite nekome brzo "hvala" putem sms-a, e-maila, Facebooka ili Twittera. Krenite!
(Chatting)
(Brbljanje)
Looking good, looking good. Nice, nice. Keep it up. I love it! All right, everybody, that is +1 social resilience, which means you actually get more strength from your friends, your neighbors, your family, your community. Now, a great way to boost social resilience is gratitude. Touch is even better.
Dobro izgleda, dobro izgleda. Lijepo, lijepo. Samo nastavite. Odlično! U redu, to je plus-jedna društvena otpornost što znači da zapravo možete dobiti više snage od svojih prijatelja, susjeda, obitelji, svoje zajednice. Odličan način za povećanje društvene otpornosti jest zahvalnost. Dodir je još bolji.
Here's one more secret for you: Shaking someone's hand for six seconds dramatically raises the level of oxytocin in your bloodstream, now that's the trust hormone. That means that all of you who just shook hands are biochemically primed to like and want to help each other. This will linger during the break, so take advantage of the networking opportunities.
Evo još jedne tajne za vas: Šest sekundi rukovanja s nekim dramatično podiže razinu oksitocina u vašem krvotoku, a to je hormon povjerenja. To znači da ste svi vi koji ste se rukovali spremni svidjeti se jedni drugima i međusobno si pomoći. To će potrajati tijekom stanke pa iskoristite prednosti za mogućnosti umrežavanja.
(Laughter)
(Smijeh)
Well, you have successfully completed your four quests, let's see if I've successfully completed my mission to give you seven and a half minutes of bonus life. Now I get to share one more little bit of science with you. It turns out that people who regularly boost these four types of resilience -- physical, mental, emotional and social -- live 10 years longer than everyone else. So this is true. If you are regularly achieving the three-to-one positive emotion ratio, if you are never sitting still for more than an hour at a time, if you are reaching out to one person you care about every single day, if you are tackling tiny goals to boost your willpower, you will live 10 years longer than everyone else, and here's where that math I showed you earlier comes in.
Uspješno ste završili svoja četiri zadatka pa pogledajmo jesam li ja uspješno izvršila svoju misiju da vam dam dodatnih sedam i pol minuta života. I ovdje mogu podijeliti još nešto znanosti s vama. Ispada da ljudi koji redovito jačaju ove četiri vrste otpornosti - fizičku, mentalnu, emocionalnu i društvenu - žive 10 godina dulje od drugih. Znači da je ovo istina. Ako redovito ostvarujete 3:1 omjer pozitivnosti, ako nikad ne sjedite na mjestu dulje od jednog sata odjednom, ako ste u kontaktu s jednom osobom do koje vam je stalo baš svaki dan, ako se suočavate s malenim ciljevima da ojačate svoju snagu volje, živjet ćete 10 godina dulje od drugih. I ovdje na scenu dolazi računica koju sam vam prije pokazala.
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 that you can add 10 years of life by boosting your four types of resilience. So every single year that you are boosting your four types of resilience, you're actually earning .128 more years of life or 46 more days of life, or 67,298 more minutes of life, which means every single day, you are earning 184 minutes of life, or every single hour that you are boosting your four types of resilience, like we just did together, you are earning 7.68245837 more minutes of life.
Dakle, prosječna očekivana životna dob u SAD-u i UK-u iznosi 78.2 godina, ali znamo iz više od 1000 znanstvenih istraživanja koja su prošla recenziju da možete dodati 10 godina svom životu na tu dob jačajući svoje četiri vrste otpornosti. Za svaku godinu koju ojačavate svoje četiri vrste otpornosti zapravo dobivate 0.128 godina života, tj. 46 dana života ili 67,298 dodatnih minuta života, što znači da svaki dan dobivate 184 minute života. To jest, svakog sata koji ojačavate te četiri vrste otpornosti kao što smo to upravo učinili zajedno, dobivate dodatnih 7.68245837 minuta života.
Congratulations, those seven and a half minutes are all yours. You totally earned them.
Čestitam, tih sedam i pol minuta su vaše. Zbilja ste ih zaslužili.
Yeah!
(Pljesak)
(Applause)
Da! Odlično.
Awesome. Wait, wait, wait. You still have your special mission, your secret mission. How are you going to spend these minutes of bonus life?
Čekajte, čekajte, čekajte. Još imate svoju posebnu misiju, svoju tajnu misiju. Kako ćete potrošiti tih dodatnih
Well, here's my suggestion.
sedam i pol minuta života?
These seven and a half bonus minutes are kind of like genie's wishes. You can use your first wish to wish for a million more wishes. Pretty clever, right? So, if you spend these seven and a half minutes today doing something that makes you happy, or that gets you physically active, or puts you in touch with someone you care about, or even just tackling a tiny challenge, you're going to boost your resilience, so you're going to earn more minutes.
Pa evo mog prijedloga. Tih dodatnih sedam i pol minuta su poput želja duha iz boce. Možete potrošiti prvu želju na još milijun želja. Pametno, zar ne? Dakle, ako potrošite tih sedam i pol minuta danas radeći nešto što vas usrećuje, ili što vas čini fizički aktivnima, ili vas dovodi u kontakt s nekim do koga vam je stalo, ili tek suočavanje s malenim izazovom, ojačat ćete svoju vitalnost pa ćete zaraditi još minuta.
And the good news is, you can keep going like that. Every hour of the day, every day of your life, all the way to your deathbed, which will now be 10 years later than it would have otherwise. And when you get there, more than likely, you will not have any of those top five regrets, because you will have built up the strength and resilience to lead a life truer to your dreams. And with 10 extra years, you might even have enough time to play a few more games.
A dobra vijest je da možete samo nastaviti tako. Svakog sata u danu, svakog dana u životu, sve do samrti, što će se sad dogoditi 10 godina kasnije nego što bi se inače dogodilo. A kada dođe taj tren, više je nego vjerojatno da nećete imati nijedan od onih top pet razloga za kajanje zato što ste ojačali snagu i otpornost kako biste vodili život odaniji svojim snovima. A s 10 dodatnih godina, možda ćete čak imati i dovoljno vremena da odigrate nešto više igara.
Thank you.
Hvala.
(Applause)
(Pljesak)